do slow weights for a year

About 4 months ago I tweaked my rotary muscle. I made that title up, but it’s when I lift my right arm above my head that I feel it. So it could be a muscle or a tendon or a bone thing – I have no idea. But that hurt enough that I still notice it a bit today. Other than that, I enjoyed a year of slow weights. I may pick it up again in the fall. My passion for it waned toward the end, but I can see getting back into it in the future. I did bulk up from lifting – I’m interested in seeing how much bulk/weight I lose in the coming months.

I had another breakthrough with slow weights today. I’m not sure where slow weights are taking me exactly, but it’s interesting to have those days where you leave your body for a minute while lifting. Or maybe it’s your body being more focused than normal. My back and legs are particularly spent today and it’s kind of an awesome feeling.

I had a new trainer this past week and he focused on one tiny part of the lift—the half inch at the very bottom of the reps. Basically the goal is about 10 seconds up, 10 seconds back with each rep. On the 10 seconds back he would remind me to milk the last half inch in both directions. No panic, super slow, concentrate. It’s 36 hours after the session and I’m still wiped out. A very cool development after doing this for many months.

That said, I have been off the super slow wagon for a few weeks on vacation and healing a pulled muscle. But I don’t recall this type of muscle exhaustion in a long while. Part of the battle with doing slow weights (perhaps the biggest part) is not getting mentally lazy. That’s what this one detail did for me—forced me back into a highly attentive concentration mode.

I pulled a muscle in my right shoulder and it’s been a long time in returning to normal. So, I took this week off. And damnit if it doesn’t feel great to give my muscles a rest. I’m headed back on Monday for my first session in a 3 or 4 weeks. It’ll be interesting to see how much strength I lose (if any) in that time.

Hard to believe I’ve been doing this once weekly for 9 months now. I do feel like I have more muscle mass. I’m considering getting my brother involved so we can potentially train each other after my year is up. I’d love to do it with someone and cut down on the cost of a trainer.

With my first slow weight session. I’d like to keep it up for a year and see where i’m at.