Technique Corner: It's Weight Lifting, Not Weight Throwing!
Last modified 3 weeks, 2 days ago.
Slowing down repetitions while weight training and maintaining control was originally emphasized to me by High-Intensity Training (HIT) coaches. Initially through reading Body By Science by Dr. Doug McGuff and Heavy Duty II: Mind & Body by Mike Mentzer (both great books).
I also spent considerable time at two HIT facilities in the Orlando area. There, I had the opportunity to train with a very-knowledgeable HIT coach, Gary Anger. It was time well spent.
I got plenty of practice with this. First, slow down. Commonly, weights are lifted with one second in each direction. Slow down–take 3–5 seconds in each direction.
If you are older, or have a condition, like osteoporosis, you may slow down even more, to 7–10 seconds in each direction. But if you are generally healthy, 3–5 seconds is a good range.
Just remember, as Mike Mentzer said, the name of the game is control… It’s weight lifting, not weight throwing!