Weight Lifting: Slow or Fast?

Rusty, founder of Fitness Black Book, tells us that when it comes to lifting weights and building strength, the key is “slow and steady” (See his most recent post, Strength Training Rep). In short, rather than lifting heavy weights in a jerky fashion, which is best exemplified by the near chest bounce on the bench press, you’re better off going through the weight lifting motions in a slow, controlled fashion.

The benefits of slowness in weight lifting include reducing the chance of injury and, according to Rusty, more lasting strength creation. Actually, in reading through the aforelinked post, I’m reminded of Rusty’s post on “Mastering the Weight“, which I particularly found interesting.

Both are good reads with some solid food for thought. For me, the jury is out on this subject and there are all sorts of conflicting opinions. Arthur De Vany seems to be an advocate of more explosive lifting. Unfortunately, I can’t seem to track down the posts where Art advocates as much as it seems Google’s indexing of his site is broken ( recently underwent a sitewide “upgrade”, and it seems that some posts were lost in the change). Art’s argument, if I recall correctly, is that explosive movements are more in keeping with function — i.e. we don’t sprint in slow motion. On the flipside, dead lifting in real life is hardly explosive.

Isn’t there room for both? Methinks yes.

Back to Rusty’s Strength Training Rep post — he had a great explanation on using irradiation to boost muscular definition and strength. Check it out:

The Skill of Generating Tension in the Muscle

Strength is largely determined by your ability to generate tension in a muscle. The harder you can contract a muscle the better strength you can demonstrate in that muscle. Did you know that you can contract a muscle much harder if you also contract the muscles surrounding it? I learned about this principle called “Irradiation” from Soviet Special Forces Trainer, Pavel Tsatsouline. Here is how he explains it.

  1. Try flexing your bicep as hard as possible without making a fist.
  2. Now try and flex your bicep as hard as possible while making as tight as fist as possible and squeezing.
  3. You should be able to contract your bicep much harder when making a tight fist.
  4. This is called “irradiation”?what is happening is that the nerve impulses of surrounding muscles can amplify the effect of that muscle.

How to Become a Master at Generating Tension

Here is the craziest thing about the principle of Irradiation. You can actually create stronger contractions in a muscle by flexing a bigger chain of surrounding muscles. Take that bicep example above. Try contracting you bicep as hard as possible but this time don’t only squeeze your fist, but contract your pecs and abs as hard as possible as well. Did you notice a difference? After a while you will become a master at irradiation to reach high levels of strength.

Anyway, some food for thought on this fine Friday. I like Rusty’s site and you should check it out. I’ve been particularly interested in his (and Lyle McDonald’s) approach to stubborn fat loss. You can check Rusty’s mini-book on it here (it is free!).