You should rarely perform a traditional workout routine where you are not concerned about the speed of your movements. In general, moving fast improves muscle endurance, while moving slow build up the size of your muscles, according to the American College of Sports Medicine. In order to help you build the size of your muscles, I present a Slow-Paced Total Body Workout!

If you are looking for a slow-paced workout routine to build muscle, you must know that eccentric, slow movements are key. Exercising at a slow, 4-second up, 4-second down pace is the best method for improving muscle hypertrophy, or building muscle size. Even better, moving slowly allows you to build core abdominal and back muscle strength. Challenge yourself with this slow-paced workout routine, and be sure to use as much weight as you can safely use to perform 10 to 15 repetitions. Again, making those last 2 to 3 reps difficult is the key.

Slow-Paced Workout Routine


For each exercise, perform 2-3 sets of 10-15 repetitions

Remember that the key to building muscle size is to go slow and steady during your movements. These slow-paced and focused body movements will not only help to improve muscle growth, but will also help to improve muscle strength in areas that are typically neglected, such as your core.

Take your time with this slow-paced workout routine. Enjoy it and appreciate the benefits of this slow-paced total body workout routine to build muscle size!

Click on each exercise to view an instructional video!

Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings, core muscles.

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Muscles Worked: Biceps, core muscles.

Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles.

Muscles Worked: Triceps.

Muscles Worked: Calves

Muscles Worked: Pectorals, triceps, biceps, shoulders.

Nice work! Post your time below to track your time on Facebook and encourage others! Perform this and similar workout routines 2-3 times per week for maximum benefit.

Click here to find out how to optimize your post-workout recovery!