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How Slow Can You Go?

By Rob Poulos...

In one of my previous fat burning and fitness tips I talked
about how to triple your resistance training results by taking
full advantage of your three levels of strength.

A big part of getting those benefits I discussed previously
relates to how you’re performing your repetitions…or more
specifically, how slowly you’re performing those repetitions.

In my Fat Burning Furnace system, I outline what I’ve found to
be the perfect range for repetition speed for almost everyone.
I say almost everyone because ideal repetition speed depends on
a host of other factors, including individual tolerance for
exercise.  While individual tolerances do vary, most people fall
into a general range that will produce top notch results.

That being said, this repetition speed is ideal most of the
time. You can, however, benefit from exaggerating the speed of
your repetitions occasionally.  What we are doing here is
creating a variation on the stimulus our bodies adapt to after a
certain period of time with any type of exercise.

This is just one of the ways FBF students can blast through the
barriers and plateaus that plague most other resistance trainers
and exercisers.

For instance, take the barbell squat for example.  One of the
best exercises you can do for fat loss and fitness, period.  It
works the majority of the body’s musculature (not just the legs)
in just one simple movement.  But if you find you need to spice
up your squats every so often, try this…

Forget the bar.  Forget the weights.  Lower yourself into the
full squatting position (thighs about parallel to the floor) and
begin squatting upward slowly.  Ridiculously slowly.  Try taking
15-30 seconds before reaching a standing position.  Then at the
top of the movement, don’t lock out your knees, and squeeze your
quadriceps (front thigh muscles) before slowly lowering yourself
back to the starting position in another 15-30 seconds.

That’s right, each repetition will take 30-60 seconds to
perform.  If you’ve never done this before, you’ll be lucky to
finish even 3 or 4 of these.  Talk about a new way to shock your
body past a plateau!

Take this a step further and see how slow you can go.  Can you
perform 60-90 second squat reps?  Believe me, when you finish
one set of this exercise, your body will be telling you “no
more!”.  That’s a good sign, by the way…a sign that you’ve
forced your body to adapt and get better.  And all with just 1
measly set of body weight squats!

Remember, you have to create an environment in your exercise
that forces your body to adapt and change.  If you don’t, why
would you expect anything but the same old you?

Rob

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