Slow and Steady Wins The Race

I heard a great quote the other day whilst doing some learning..

“If you cannot do it slow, you cannot do it quick”

It’s absolutely correct. One of the things I almost ALWAYS have to do with new clients is slow them down, particularly when releasing the tension during a lift.

The problem is you will see professional lifters flying through their set but this is because they have the skill to do so.

For 99.9999999999999% of us slowing down will provide some incredible benefits:

1) Focus on technique - with the rep being slower you can control the movement and nail that technique

2) You will be able to concentrate on contracting the target muscle but also getting the stretch in exercises such as lat pull down, feeling that stretch at the top or pec fly when bringing the arms back

3) Significantly lower injury risk - you’ll be using less weight due to slower tempo and you’ll be able to control the form both will reduce your chance

4) The eccentric (when releasing the tension i.e when lowering during a squat) is the important part when building muscle and slowing the tempo will mean more time spent in this key area

5) You’re going to get that burn that you love/hate/love/hate/love/hate/love depending on how much you hate yourself that day

A guide for great tempo would be:

3-4 seconds on the eccentric

1 second pause if there is a weighted stretched position i.e on a cable row when reaching out, hold that for a second and embrace that stretch

1-2 seconds on the concentric (contracting the muscle i.e on the way up of a bicep curl)

1 second squeeze of the muscle

There is some variation on this but overall this will certainly improve most peoples session

Unsure if you’re doing it right? Record it and send it over to me on Instagram @anthonytrebbletraing

SUPER SUNDAY SAVER SESSION - JUST £15!

I recently asked on my Instagram story what holds people back from personal training and the overwhelming main reason was cost.

I wish I could cut the cost of all my PT sessions but you’d be surprised the cost of running a PT business however I will now be offering a weekly Sunday Saver Session

Each Sunday at 11am people will be able to book in a PT session for just £15.

This will not come with the extras of my service and not available for weekly booking for one person but is for people looking to learn how to train or just need help with a particular lift.

Bookings will be live from next week so keep an eye on my social media!