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Original articles  

The Journal of Sports Medicine and Physical Fitness 2001 June;41(2):154-8

language: English

Effects of regular and slow speed resistance training on muscle strenght

Westcott W. L., Winett R. A. *, Anderson E. S. *, Wojcik J. R. *, Loud R. L. R., Cleggett E., Glover S.

From the ­South ­Shore ­YMCA, Quin­cy, Mas­sa­chu­setts
* Cen­ter for ­Research in ­Health Behav­ior, Depart­ment of Psy­chol­o­gy, Vir­gin­ia ­Tech, Black­sburg, Vir­gin­ia, USA


Back­ground. The ­study ­assessed a way to ­increase the inten­sity and effec­tive­ness of resis­tance train­ing by com­par­ing train­ing ­with a slow­er rep­e­ti­tion ­speed to train­ing ­with a con­ven­tion­al rep­e­ti­tion ­speed. Slow­er rep­e­ti­tion ­speed may effec­tive­ly ­increase inten­sity through­out the lift­ing ­phase ­while decreas­ing momen­tum.
Meth­ods. Two stud­ies ­were ­done ­with ­untrained men (N=65) and wom­en (N=82), (­mean age=53.6) who ­trained two to ­three ­times per ­week for ­eight to 10 ­weeks on a 13 exer­cise Nau­ti­lus cir­cuit per­form­ing one set of ­each exer­cise. Par­tic­i­pants exclu­sive­ly ­trained ­using reg­u­lar ­speed rep­e­ti­tions for 8 to 12 rep­e­ti­tions per set at 7 sec ­each (2 sec lift­ing, 1 sec ­pause, 4 sec low­er­ing) or a ­Super ­Slow® train­ing pro­to­col ­where ­they com­plet­ed 4 to 6 rep­e­ti­tions per set at 14 sec ­each (10 sec lift­ing, 4 sec low­er­ing). All of the par­tic­i­pants ­were test­ed for ­either the 10 rep­e­ti­tion-max­i­mum (RM) weigh­tload (reg­u­lar-­speed ­group) or the 5-RM weigh­tload (­slow-­speed ­group).
­Results. In ­both stud­ies, ­Super-­Slow train­ing result­ed in ­about a 50% great­er ­increase (p<0.001) in ­strength for ­both men and wom­en ­than reg­u­lar ­speed train­ing. In ­Study 1, the ­Super-­Slow train­ing ­group ­showed a ­mean ­increase of 12.0 kg and the reg­u­lar ­speed ­group ­showed an ­increase of 8.0 kg ­increase (p<0.001). In ­Study 2, the ­Super-­Slow train­ing ­group ­showed a 10.9 kg ­increase and the reg­u­lar ­speed ­group ­showed an ­increase of 7.1 kg (p<0.001).
Con­clu­sions. ­Super-­Slow train­ing is an effec­tive meth­od for mid­dle-­aged and old­er ­adults to ­increase ­strength. ­Although stud­ies ­still ­need to be ­done ­with at-­risk pop­u­la­tions, rep­e­ti­tion ­speed ­should be con­sid­ered ­when pre­scrib­ing resis­tance train­ing.

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