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weights). Plus you’ll end up relying on momentum rather than muscle power.

Going slow and steady yields better results because more of your muscle gets

into the act.

Some trainers take this notion even further, advocating repetitions that last

an excruciating 20 seconds or more, a technique called SuperSlowtraining.

We think that SuperSlow workouts may have a place in advanced exercise

routines but are too challenging and result in too much muscle soreness for

novice exercisers.

SuperSlow works like this: You take 20 more seconds (which means moving in

super-slow motion) to do each repetition and perform 3 to 5 reps. Although

the number of reps may seem low, keep in mind that SuperSlow lifters spend

about twice as much time on each exercise as do traditional weight lifters,

and some swear they see more rapid improvements in strength, although

those improvements haven’t been borne out in studies.

This technique can be done with machines, free weights, or body weight

(such as push-ups), and it’s very, very hard, because you can’t use any

momentum the way you can with traditional weight lifting. In fact, SuperSlow

is so exhausting that at one New York gym that advocates this approach, a

sign on the wall warns exercisers not to drive for at least 30 minutes after a

workout. SuperSlow training requires more patience than most people have,

and even people who try it and like it rarely continue with the training. If you

decide to try SuperSlow, it’s best if you’re coached through your reps by a

trainer with experience using this technique.

We also disagree with many of the beliefs promoted by a group of trainers

called the SuperSlow Exercise Guild. These trainers maintain that one or two

weekly SuperSlow workouts are the best way to achieve fitness and that car-

diovascular exercise is not a necessary part of fitness training, even to pre-

vent conditions like heart disease and high blood pressure. We couldn’t

disagree more! As we explain throughout this book, the ideal fitness program

includes a combination of cardiovascular, flexibility, and strength workouts.

How many sets should I do for each muscle group? ....................

There’s no simple answer. Several studies show that doing one set per muscle

builds just as much strength as doing three sets per muscle, at least for the

first three or four months of training. So here’s our advice: If you’re a novice

or if you’re starting again after a layoff, begin with one set of 10 to 12 repeti-

tions, and make sure your last rep feels challenging. You should feel like you

have control of the weight but if you did one more rep, you may not be able

to make it all the way. Most people can increase their initial weights after two

208 Part IV: Lift and Curl: Building a Stronger Bod with Weights