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As your power and endurance boosts decrease how often you choose to do the sessions, as each one is placing greater stress on your system (provided you retain pushing yourself to the Max). Generally, a week avoid doing high intensity exercises more than double or three times. You can enjoy alternative activities on your off-days, such as swimming, Pilates, yoga, biking, gardening, or whatever alternative activities you might enjoy.

There are two types of super-slow techniques-one being even slower than the “standard” very gradual technique. • Super Slow: In the video above, I show a hybrid technique with a four-second positive and a four-second negative, meaning the weight is raised by you to the gradual count number of four and lower it to another count number of four.

Either way, your goal is to have enough weight that you cannot complete more than 12 reps before reaching muscle fatigue, however, not a lot that you can’t complete at least four. Ideally, you will be somewhere in a nearby of seven to eight. You reach exhaustion Once, don’t try to heave or jerk the weight to get one last repetition in.

Instead, keep attempting to produce the movement just, even if it’s not “going” anywhere, for another five seconds roughly. • Super-Super Slow: This is only a 1.5-rep exercise. It’s finished with the same amount of weight such as Super Slow but rather than raising and lowering the weight to a count of four or 10, you begin with the weight in an elevated position.