Comments on: Should You Lift The Weight Super Slow Or Super Fast?

By: Corey Easson

Corey Easson — Mon, 05 May 2008 06:32:08 +0000

I have recently changed from body building to strength training. I am 189cms and weigh 90kilos. I am having trouble with my neck, in particular with bent over rows, deadlifts and overhead press. I seem to hyper extend it according to one of the gym personal trainers. I have noticed neck soreness and tension in this area over the past few months. Particularly when I deadlift I notice this. I also think it started from squatting and the leg press. Can you help? I seem to be able to control it when I do bent over rows and concentrate on it. I can’t seem to do it on heavy deadlifts and overhead press.

By: Steve

Steve — Thu, 03 Jan 2008 23:22:13 +0000

Slow movements do have their place, for example on bench press you should not drop the weight to your chest as fast as possible, you should bring it down slowly but on the way up by all means try to move it as fast as possible. This technique is optimal for building mass, but on the other hand in plyometrics when doing a vertical jump the drop (or load) is done very quickly to maintain the tension in the muscles so they can act as elastics and increase the height of your jump.

By: Mehdi

Mehdi — Mon, 16 Jul 2007 09:44:56 +0000

Great comment, eq_909! Totally agree.

By: Mehdi

Mehdi — Mon, 16 Jul 2007 09:42:09 +0000

I like Darden’s work. I think it’s great for bodybuilders.

The problem with bodybuilders is often that they look strong, without being strong. If you’re ok with that, fine continue. But if sport performance (or just increased strength for daily activities) is the goal: go strong & fast. As you write Jay: power is what makes the difference on the field.

By: Mehdi

Mehdi — Mon, 16 Jul 2007 09:38:35 +0000

Thanks Brent. I think I need to put the weights more on my heels however, that’s why I lost balance.

By: Mehdi

Mehdi — Mon, 16 Jul 2007 09:37:54 +0000

Exactly Brent. Slow heavy negatives have their place, but slow concentrics? Never.

By: eq_909

eq_909 — Mon, 16 Jul 2007 08:36:17 +0000

One thing that a lot of people don’t understand is that “fast” is relative. You want to accelerate as much as possible. But using heavy weights this is NOT going to look fast!

The key is TRYING to move the barbell as fast as possible. (Unless you’re doing speed training, then the actual bar-speed is the key)

By: Jay

Jay — Mon, 16 Jul 2007 02:21:31 +0000

agree 100%

superslow is left to the HIT Jedis who want to look good at the expense of performance.

I read a lot of Darden’s works and he advocates superslow and I even tried it in my earlier lifting years and it did nothing to help me with speed whatsoever.

When I was an assistant football coach at the local high school the old strength coach had a bodybuilder-type workout in place in which he preached slow lifting… I have no idea what the hell was wrong with him, but our staff immediately changed that and implemented speed/power lifts.

Within 2 years the team was winning games where they had losing seasons for the past 6 years. Speed and fitness kills

By: brent

brent — Mon, 16 Jul 2007 00:28:55 +0000

that’s a great power clean by the way!

By: brent

brent — Mon, 16 Jul 2007 00:26:53 +0000

yeah i’m going to completely agree

far more benefits in accelerating as hard as possible than in slow contractions, which you’ve already mentioned

i’d also posit that while slower movements have their uses, most people would benefit in developing basic strength (through deliberately fast contractions) first, then doing stuff like slower movements with “actually” heavy weight

tell those zen habits folks to learn to train