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3 responses so far ↓
  • Yin Teing // Nov 23, 2009 at 9:56 AM

    Good post, Mun. Yes, I do agree, I read a book by a researcher (who spent over 20 years doing research on strength training) that mentioned we should hold for each weight lifting exercise- they say ideally 4 seconds when we lift and another 4 when we lower the weight. After that, I’ve been doing that- and it’s real tough, and I have to reduce the weight that I could lift because of using the slow movement. But I must say but more effective. With the torture method, we get more by doing less.

  • Tomgreenwald // Dec 3, 2009 at 3:21 AM

    Good advice. As I always say that you can’t measure ones fitness level by max repetitions he/she can do. The Quality and time put in are the main indicators. Doing 10 slow and controlled repetitions with a good form will give more results than performing 30 quick repetitions while sacrificing exercise form.

    However if you want to get a well-rounded workout you should vary your hand placement. My personal opinion is that there’s no need to perform 3 or 5 sets of the same exercise. I would make slight changes for each set. For example: first set – close grip push-up or diamond push-up, second set – regular push-up, third set – wide grip push-up.

    Even slight changes in your hand placement can be enough to make the exercise more challenging. If you still want to perform only one push-up exercise, nothing can beat hindu and divebomber push-ups. These push-up variations not only train chest, triceps and abs, but also incorporate front, side deltoids and lower back.

    Sometimes when I want to squeeze in a short chest workout I do only one set of 30 reps, but change my hand placement after every five repetitions.


  • elizabeth ashe // Dec 14, 2009 at 7:28 AM

    I like the technique, I tend to do a lot of push ups in my workout routine. The short isometric holds can go a long especially if you are trying to push pass a workout plateau.

    Great info, looking forward to more.

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