Slow Squats Build Muscle and Strength Like Heavy Lifts
Low-load Slow Movement Squat Training Increases Muscle Size and Strength but Not Power
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-load slow training increased muscle size and strength significantly, while normal-speed training did nothing.
Contradicts common fitness advice that rep speed matters less than load or volume.
Practical Takeaways
Try slow, controlled squats with lighter weights (around 50% of your max) for 3 sets of 10 reps, 3 days a week, to build muscle and strength.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-load slow training increased muscle size and strength significantly, while normal-speed training did nothing.
Contradicts common fitness advice that rep speed matters less than load or volume.
Practical Takeaways
Try slow, controlled squats with lighter weights (around 50% of your max) for 3 sets of 10 reps, 3 days a week, to build muscle and strength.
Publication
Journal
International Journal of Sports Medicine
Year
2015
Authors
S. Usui, S. Maeo, K. Tayashiki, M. Nakatani, H. Kanehisa
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Claims (5)
Doing slow, gentle weight training can build muscle and make you just as strong as lifting heavy weights quickly.
Doing slow, low-weight squats three times a week for two months doesn't help healthy young men get better at explosive movements like jumping high or lifting fast.
Doing light squats slowly and holding the position three times a week for two months can make your thigh muscles thicker by 6-10% in young men, showing you can build muscle without lifting heavy weights.
Doing slow, low-weight squats three times a week for two months can make your hip muscles 18% stronger in certain movements, according to a study on young men.
Doing slow, low-weight squats three times a week for two months can make healthy young men about 10% stronger at lifting heavy weights.