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Super Slow training puts muscle on old people

Well it is not exactly Superslow (TM)  as RennEx would prescribe this is a moderately slow protocol - 3 second positive, 3 second negative.  Also from the abstract it is difficult to be clear about what they did...but even so it is good to see this study.  Old people need muscle and this is a clear way to put some beef on them.   Twice a week that is all.

Can anyone get the full paper?


Low-intensity Resistance Exercise with Slow Movement and Tonic Force Generation Increases Muscle Size and Strength in Older Adults

We investigated the effects of low-intensity resistance training on muscle size and strength in old men and women. Thirty five participants (59-76 years old) were randomly assigned into two groups and performed low-intensity (50% of one-repetition maximum) knee extension and flexion exercises with either slow movement and tonic force generation (LST; 3-s eccentric, 3-s concentric, and 1-s isometric actions with no rest between each repetition) or normal speed (LN; 1-s concentric and 1-s eccentric actions with 1-s rest between each repetition) twice a week for 12 weeks (2-week preparation and 10-week intervention). The LST significantly increased thigh muscle thickness as well as isometric knee extension and flexion strengths. The LN significantly improved the strength, but its hypertrophic effect was limited. These results indicate that even for older individuals, the LST can be an effective method for gaining muscle mass and strength.

Comments

Dave Riley said…
'Tis a great day that I slowed down my KB and DB lifts. No injuries to be had. No ab herniation. Focus on technique rather than grunt. And any time I wat to challenge myself further I don't have to go out and buy a heavier weight -- just have toi slow down some more. Think : Tai Chi Chuan.

And for once I'm bulking up and getting definition.
July 27, 2012 at 4:23 PM
Steve said…
Found this one that appears to be similar with "young men"-
http://jap.physiology.org/content/100/4/1150.full.pdf
July 27, 2012 at 7:52 PM
Anonymous said…
Heres the full article: http://www.sendspace.com/file/kgi6tk
July 29, 2012 at 9:56 AM
VIPStrippers.com said…
Sounds like TUT, time under tension, and legs always love TUT, I can't see this for deadlift. Not anyone using real weight.
July 30, 2012 at 8:20 AM
Anonymous said…
Just make sure you're using fake weight
July 30, 2012 at 9:27 AM
douglis said…
''In this study, we matched the intensity of exercise and the work volume (total repetition) to make LST and LN protocols different only with respect to exercise movement.''

Here's the answer.The slow group went much closer to failure.Nothing new.
July 30, 2012 at 2:34 PM
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