Day 16: That SLOWWW Burn

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Build positively powerful arms with slow negative repetitions.

When you were a kid playing with bottle rockets, you learned quickly that what goes up must come down. The same goes for lifting. However, oftentimes we put all of our energy into propelling the weight upward, then just let it drop.

Unfortunately, that approach doesn’t take advantage of the strength and muscle building powers of the eccentric contraction, the negative half of the rep. It’s during this portion of the repetition that a lot of the micro-damage occurs within the muscle tissue, damage that’ll be repaired and replaced with thicker muscle fibers, which translates into stronger, more powerful muscles.

So while it’s much easier to let gravity take over and just speed through the negative portion of the exercise, you’re cheating yourself out of muscle-building results.

For today’s arm exercises, make the negative repetition (down movement) last three seconds. You have to consciously fight the descent of the weight, meaning you’ll make the set significantly harder than when you focus only on the lift (positive repetition).

Slow it down and and focus on form and control!

Day 16 exercises: 2-3 sets of 10

  • Slow Push Ups
  • Slow Tricep Dips
  • Slow Bicep Curls
  • :60 High Plank
  • Arm Stretches!

“How to” Videos:

Slow Push Ups: You can add variety to your push-ups by simply by changing the speed or the tempo of the movement. Take your push-up really slow and work more on stability and control.

Slow Tricep Dips: For this move, slow down the up portion of the move. This video doesn’t show it, but make the up movement a :03 count.

Slow Bicep Curls: This video is a little too slow…don’t slow down this much but the same movement. Fast up…slow down for a :03 count.

High Plank: From standard plank position, making sure your shoulders are directly above your hands, slowly lower yourself until your body is in line with your arms. Keep your elbows touching your ribs and your core tight so nothing touches the floor except your hands and toes.

Arm Stretches:

Bicep Stretch:

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Tricep Stretch:

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