By Andrew Baye
Damage results when a material is exposed to a force which exceeds its structural strength. Slower repetition speeds expose the body to less force, decreasing the risk of injury. The following is excerpted from the Super Slow Exercise Guild's web site, "It is a misconception that excessive weight causes injury during exercise. Many well-meaning physicians recommend reduced weight for patients without realizing the real danger; force. Many injuries sustained through activities pursued as exercise were caused when little or no additional weight was involved - the acceleration of the subjects own limbs often causes the injury (for example: the impact on a jogger's knees, tennis elbow, a baseball pitcher's shoulder, a lower back injury sustained while picking up a golf ball, even weight-training injuries sustained with "light weight, low reps" often cause injury). The key to minimizing injury is minimizing force. Force equals mass times acceleration. In physics, this is known as the acceleration law:
F=ma
While it is natural to beware the amount of weight (mass); acceleration, the greater danger, is almost universally ignored. If you limit the speed of movement (don't heave, explode or use any other ballistic movement) you significantly reduce the probability of injury. This also enables people rehabilitating injuries to work them directly by significantly reducing the possibility of exacerbating them. Strengthening the damaged structure directly will speed rehabilitation."
To minimize the amount of force the body is exposed to during an exercise, one should attempt to barely move as they begin each repetition. When beginning the first repetition, only apply a very slight amount of force against the resistance. Slowly, gradually increase the amount of force you are applying until you feel the movement begin. Then, apply only enough force to keep it moving slowly. Concentrate on contracting the target muscles as intensely as possible continuously throughout the exercise.
As you approach the end of the positive or negative movement, gradually decrease speed until you are barely moving so that you will be able to perform the turnaround in a slow and controlled manner, with no jerking, bouncing, or sudden acceleration. On compound pushing movements (leg press, chest press, overhead press, dips, etc.) turnaround prior to full extension of the arms or legs to avoid unloading. On compound pulling movements (compound row, pull down, chin ups, etc.) and simple movements (rotary movements such as arm and leg curls and extensions) pause briefly in the most contracted position. Do not pause at the lower turnaround (end of the negative). If you can bottom-out the weight stack, only allow the weights to very lightly touch. Then immediately, but slowly, begin the next repetition.
When it seems almost impossible to produce any further movement against the resistance, concentrate on contracting the target muscles as hard as you can, attempting to keep the resistance moving, even if it seems to barely move at all. Once positive movement ceases, continue to contract the target muscles for a few more seconds to fatigue them as deeply as possible. When you have achieved momentary muscular failure, do not accelerate or in any way sacrifice proper form for the sake of finishing the repetition. The purpose of performing an exercise is to inroad the strength levels of the target muscles to stimulate a growth mechanism, and not to simply lift the weight for the sake of lifting the weight.
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