🏋️‍♂️ The Secret Power of Lifting Slower

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The Secret Power of Lifting Slower

If you’re rushing through your sets, you’re leaving serious gains on the table. Here’s why slowing down your reps can supercharge your results:

• Time Under Tension: Slowing the movement increases how long your muscles are working—boosting strength and hypertrophy.

• Better Form, Less Risk: Controlled reps force better technique and reduce injury risk, especially for shoulders, knees, and lower back.

• Increased Mind-Muscle Connection: You actually feel the muscle working—this is key to sculpting better definition.

Try this: On your next set of curls or presses, take 3 seconds up, 3 seconds down. You’ll be humbled—and your muscles will thank you later.

Did You Know?:

Why You Burn More Calories After Strength Training

Ever finish a workout, sit down, and feel like your body’s still “revved up”? That’s EPOC—Excess Post-Exercise Oxygen Consumption.

Here’s what’s happening:

• Your body burns extra calories for up to 24–48 hours post-lifting to repair muscles and replenish oxygen stores.

• Strength training (especially compound moves like presses, rows, and lunges) creates microtears that need fuel to rebuild—boosting metabolism.

• Lifting heavy or doing supersets = even higher EPOC.

So even when you're just chilling on the couch later... your body is still putting in work.

Question from Our Readers:

“How do I get rid of man boobs?”

– Mark, 49, from Cleveland

Great question, and a super common concern. Here's what works:

• Dial in Nutrition: Chest fat is still fat. You’ll need to reduce overall body fat through a calorie deficit and proper macros.

• Strengthen the Chest (and Back): Exercises like incline presses, push-ups, and cable flys help build a firmer, more muscular chest. Don’t forget rows—posture plays a role too.

• Fix Hormonal Imbalance: For some men, excess chest fat is linked to high estrogen or low testosterone. If you’ve cleaned up your diet and trained consistently without results, it may be worth getting labs done.

Stay consistent with your plan and you will tighten up that area—it just takes time, discipline, and the right combo of training + nutrition.

Fit Trivia: Which legendary NFL running back was known for refusing to lift weights, instead using hill sprints and bodyweight training to stay in elite shape?

Answer: Herschel Walker!Despite his superhuman physique, Walker swore by a routine of push-ups, sit-ups, and sprinting hills. He reportedly did thousands of reps a day—proving that bodyweight training, done consistently, can be brutally effective.

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Publisher: Ryan Engel

Editor: Michael Pender

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