In today’s fast-paced world, people want results quickly. This desire for instant gratification has led to a rise in high-intensity workouts, which promise quick results but often come at the cost of injuries and burnout. However, there is an alternative approach to strength training that is gaining popularity – slow lifting. Slow lifting involves performing slow reps, low sets, and low reps with very heavy weights. The focus is on perfect form and leaving gas in the tank to avoid becoming gassed or sore the next day. In this article, we will explore the benefits of slow lifting and how it relates to the book Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport by Dan John and Pavel Tsatsouline.
Benefits of Slow Lifting
- Builds strength: Slow lifting is an effective way to build strength. When you lift slowly, you engage more muscle fibers and recruit more motor units. This increased recruitment leads to greater strength gains.
- Improves form: Slow lifting allows you to focus on form and technique. You have more time to concentrate on the movement, making sure you are performing it correctly. This can help prevent injuries and improve performance.
- Reduces risk of injury: Slow lifting reduces the risk of injury. When you lift slowly, you have more control over the weight, and you are less likely to use momentum to lift the weight. This reduces the risk of injury to your joints and muscles.
- Increases time under tension: Slow lifting increases the time under tension, which is the time your muscles are working. This increased time under tension leads to greater muscle growth and strength gains.
- Enhances mind-muscle connection: Slow lifting enhances the mind-muscle connection. When you lift slowly, you are more aware of the muscle you are working, and you can feel the muscle contracting. This can help you develop a better mind-muscle connection, which can improve your overall performance.
- Reduces soreness: Slow lifting reduces soreness. When you lift slowly, you are less likely to create micro-tears in your muscles, which can lead to soreness. This means you can train more frequently without experiencing as much soreness the next day.
- Improves endurance: Slow lifting improves endurance. When you lift slowly, your muscles have to work harder to lift the weight, which increases your endurance. This can be beneficial for athletes who need to perform at a high level for an extended period.
How Slow Lifting Relates to Easy Strength
Easy Strength is a book by Dan John and Pavel Tsatsouline that outlines a strength training program based on low sets, low reps, and perfect form. The program is designed to build strength without burning out or causing injury. Slow lifting is an essential component of the Easy Strength program. Here’s how slow lifting relates to the principles of Easy Strength:
- Low sets and low reps: The Easy Strength program focuses on low sets and low reps. The goal is to do just enough to stimulate strength gains without causing burnout or injury. Slow lifting allows you to perform low sets and low reps without sacrificing the quality of the movement.
- Perfect form: The Easy Strength program emphasizes perfect form. Slow lifting allows you to focus on form and technique, ensuring you are performing the movement correctly.
- Leaving gas in the tank: The Easy Strength program encourages leaving gas in the tank. This means not pushing yourself to the point of exhaustion. Slow lifting allows you to lift heavy weights without becoming gassed or sore the next day, making it easier to perform all the other functions and requirements of work, exercise, and sports in your life.
- Avoiding burnout and injury: The Easy Strength program is designed to avoid burnout and injury. Slow lifting is a low-risk way to build strength without causing injury or burnout. By lifting slowly and with perfect form, you can avoid the injuries that often come with high-intensity training.
- Adaptable to different sports: The Easy Strength program is adaptable to different sports. Slow lifting can be used to build strength for a variety of sports, from weightlifting to running. By focusing on perfect form and leaving gas in the tank, you can build strength without sacrificing performance in your chosen sport.
- Long-term sustainability: The Easy Strength program is designed for long-term sustainability. Slow lifting is a low-impact, low-risk way to build strength over time. By focusing on perfect form, leaving gas in the tank, and avoiding burnout and injury, you can sustain your strength training for years to come.
How to Incorporate Slow Lifting into Your Workout Routine
If you’re interested in incorporating slow lifting into your workout routine, here are some tips to get you started:
- Start with a weight you can lift slowly with perfect form: When starting with slow lifting, it’s essential to choose a weight that you can lift slowly with perfect form. This will help you avoid injury and build strength gradually.
- Focus on form: Slow lifting is all about form. Focus on performing the movement correctly, even if it means lifting a lighter weight. This will help you avoid injury and build strength safely.
- Lift slowly: The key to slow lifting is to lift slowly. Take your time with each repetition, and focus on engaging your muscles. This will help you recruit more muscle fibers and build strength more effectively.
- Keep sets and reps low: Slow lifting works best with low sets and reps. Start with 2-3 sets of 3-5 reps and gradually increase over time. This will help you avoid burnout and build strength safely.
- Leave gas in the tank: The goal of slow lifting is to leave gas in the tank. Avoid pushing yourself to the point of exhaustion, as this can lead to injury and burnout. Instead, focus on lifting heavy weights with perfect form and leaving something in reserve.
Conclusion
Slow lifting is a low-impact, low-risk way to build strength over time. By focusing on perfect form, leaving gas in the tank, and avoiding burnout and injury, you can sustain your strength training for years to come. The principles of slow lifting are closely related to the Easy Strength program outlined in Dan John and Pavel Tsatsouline’s book. By incorporating slow lifting into your workout routine, you can build strength without sacrificing performance in your chosen sport or activity. So why not give slow lifting a try and see the benefits for yourself?
Image by Luciana Ottoni Lu Ottoni from Pixabay