To get bigger legs using this approach, you would take a minimum of 10 seconds to complete a single repetition. It is also good if you only have very modest fitness goals and have a very timeconstrained schedule. A traditional strength training set is 10 repetitions at a speed of 2 seconds up and 2 seconds down per repetition. You control the pace, and most people choose a moderate, steady pace or about one to two seconds up and down. Virtually every study claiming to disprove the effectiveness of super slow kept the trainees on 10 repetitions per exercise the entire time. The ultimate super slow workout train for longevity. Oct 29, 2014 while you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with super slow weight training. Compound movements, for example a bicep curl combined with a lunge will give you twice the benefit in half the time. May, 20 doug mcguff, md on the best routine, frequency of training and recovery for the over40s hituni duration. Thank you for checking out the strength studio, inc.
The director is yoram sher, a qualified fitness coach and sports therapist with over seventeen years of experience. Doug mcguff, md on the best routine, frequency of training and recovery for the over40s hituni duration. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. Prestigious international iacet accreditation the superslow zone is accredited by the prestigious iacet. A highintensity, lowimpact program known as slow motion strength training, in which gradually lifting and releasing weights without the aid of rest or momentum brings muscles to. All participants were tested at the beginning and the end of the study. Cardio, weight strength training, resistance bands, human resistance, super slow, balancing, core, stretching and a muscle rub to help avoid soreness and help blood flow and recovery. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines. Mar 08, 2016 two of the most senseless approaches to gaining realworld muscle mass and development are heavy duty training and super slow reps training. Maximize your minutes in the gym with super slow training.
Hituni the high intensity training university 27,975 views 4. We have been helping people get strong since 2005 and currently have two studio locations in sebastopol and sonoma, california. The studies disprove a technique no healthy super slow trainees use past the second week. The super slow workout is based on the protocol discussed during our interview with dr. This super slow form of resistance training was popularized by. I was originally was inspired to incorporate the idea of incorporating super slow training into my weight training and body weight exercises from having spent years of slow practice in cutting strokes with a. Try my super strength negative training on this blog post for a sample of it. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight.
The goal of superslow strength training is to limit momentum. At the same time, wait 48 hours after an allday ride or backcountry ski, and up to seven days after a triathlon, before resuming super slow training. Superslow strength training can help you add variety to your strength training. If the load with the weights is low enough, then the briefly acquired and complete fatigue is obviated, and activity is continued indefinitely, hence it is of low intensity. Super slow weight training was made famous over a decade ago by researcher and physician dr. Big dardens super slow book from 1990 serious strength. This super slow form of resistance training was popularized by inventor ken hutchins who conducted the nautilus osteoporosis study and found the slowmoving controlled exercise approach to be. Nov 27, 2019 super slow weight training deeply fatigue fast twitch muscles which can cause an increase in the efficiency with which muscles use and store glycogen. Eddie was not overtrained if anything he was undertrained prior to the start of the training as he lost mass from previous times. Webmd does not provide medical advice, diagnosis or treatment.
Doug mcguff body by science super slow weight lifting. The ultimate exercise protocol, explaining that the idea behind the. The name super slow itself is trademarked by ken hutchins. Superslow weight training was popularized in the 1980s by ken hutchins.
As this study showed, the super slow method of training is not a superior form of weight lifting exercise because of its lower intensity and consequently, less energy expenditure. Doug mcguff and outlined in his book, body by science. Super slow training is a highintensity workout without the highintensity speed of hiit. Superslow weight training deeply fatigue fast twitch muscles which can cause an increase in the efficiency with which muscles use and store glycogen. Super slow two words has come to be used as a generic term for exercise methods using slow repetition speeds, however the word superslow is a federally registered trademark owned by ken hutchins, and is licensed for use by the superslow zone training franchise. Two of the most senseless approaches to gaining realworld muscle mass and development are heavy duty training and super slow reps training. However, it was the main protocol in the big book by far. For super slow weight training, this works like crazy.
Mcguff, superslow weight training causes rapid depletion of glycogen, which can help normalize blood sugar levels, improve insulin sensitivity, and stimulate fat loss. How to perform superslow weight lifting by aggressively working your muscle to fatigue, youre stimulating the muscular adaptation. On super slow, you should be using about as much resistance as you use on a traditional strength training workout. Nov 29, 2006 eddie was not overtrained if anything he was undertrained prior to the start of the training as he lost mass from previous times. He gets all the cardiovascular and strength training he needs with a couple of super slow. Mcguff, super slow weight training causes rapid depletion of glycogen, which can help normalize blood sugar levels, improve insulin sensitivity, and stimulate fat loss. How to do super slow resistance training quick and dirty tips. It is designed to be completed no more than once every 7 days due to the level of muscular fatigue produced when done correctly. Hahns slow burn method does not subscribe to the strict 1010 rep tempo, and uses a heavier weight load than super slow. We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. Superslow las slowmotion strength training delivers extraordinary, scientificallyverified benefits, making it the most effective weight training method ever.
One form of resistance exercise that has drawn attention is superslow resistance training. This is a full body workout and may include all or some of the following. This is a type of strength training popularised by doug mcguff in his book body by science, it involves 1520minutes of training a week, total. The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. And its a good idea to lay off slow strength training a week or two prior to a major competition. Then relatively new to learning about exercise and bodybuilding i found it to be a truly fascinating and. With super slow training, each rep lasts somewhere between 10 and 20 seconds. Mcguff outlines the science and protocols behind super slow weight training and how to use it to unlock incredible strength gains and muscle growth.
Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with superslow weight training. In slow burn training, the weight load chosen renders muscle fatigue in 4090 seconds. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. How to perform super slow weight lifting by aggressively working your muscle to fatigue, youre stimulating the muscular adaptation. Check out these bestsellers and special offers on books and newsletters from. Theoretically, the more fatigued muscle will respond by growing, thus making you stronger and potentially boosting your metabolism. So will superslow lifting and highintensity interval training. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. Lifts take 15 seconds to do, 10 seconds down and 5 seconds up. An approximate 20 minute strength training workout.
Introduction there are many different methods of resistance training. Ultimate strength the super slow high intensity strength. A superslow weighttraining program can dramatically improve strength, users say, and the workout is intense. It is a natural and erroneous assumption that highintensity exercise is necessarily present when one is weight training. In a traditional weight training routine, you normally take 12 seconds to lift a weight and a little longer than that to lower it. Intensity and overload are the key elements of effective resistance training. Superslow training, ken hutchins and the superslow zone. As ive stated before, there is no one best way to do anything. Zickermans power of ten is identical to super slow in rep speed and philosophy. Our book three simple steps to treat back pain is available on kindle. Doug mcguff on superslow weight training, hit workouts. Superslow weight training increases strength webmd.
And slow movement correlates with higherintensity and safer exercise. Jan 20, 2017 super slow weight training is better for growth. The idea is that if you exercise in a very slow and controlled fashion, you get stronger and. A book was published in may of 1992, titled super slow. I was originally was inspired to incorporate the idea of incorporating super slow training into my weight training and body weight exercises from having spent years of slow practice in cutting strokes with a katana long samurai sword. Hit is a very short, very intense, 1 set to failure resistance training protocol.
Jul 10, 2014 this is a short 1215 minute workout, 6 exercises, 1 set to complete failure per exercise, 90120 seconds per set with minimum rest between exercises and as slow as possible. Super slow weight training is basically exactly what it sounds like. Why you should consider doing super slow weight training sessions. To begin with, if you are looking to burn more fat, but youre not really into cardio, you can still get a cardiolike workout while you are.
However, it really became a popular concept once a floridabased trainer named ken hutchins writer of aerobics is dead and why not aerobics patented the name and really started promoting the idea. A typical session lasts 1020minutes, and typically involves 35 sets. We understand that proper exercise is a stimulus which acts. A superslow weighttraining program can dramatically improve strength, users say. The result was the beginning of a new resistance training technique, which became known as superslow strength training. A highintensity, lowimpact program known as slowmotion strength training, in which gradually lifting and releasing weights without the aid of rest or momentum brings muscles to. Begin by lifting the weight as slowly and gradually as you can. Learn about 14 different bodybuilding training systems in this book you. This is a short 1215 minute workout, 6 exercises, 1 set to complete failure per exercise, 90120 seconds per set with minimum rest between exercises and as slow as possible. Super slow training is, well, super slow repetitions of a strength building exercise that use a lighter weight than is typically used for a mass building workout routine.
Body weight exercises super slow workout super slow workout. Recently we acquired machines to open our third studio in petaluma in the near future. The ultimate exercise protocol paperback may 1 1992. Jul 07, 2019 super slow weight training was made famous over a decade ago by researcher and physician dr. So for example, if i am doing a bicep curl starting at the bottom, i count for five seconds during the upward phase, squeezing. It is also good if you only have very modest fitness goals and have a very time constrained schedule. If the load with the weights is low enough, then the briefly acquired and complete fatigue is obviated, and activity is continued indefinitely, hence it is. A 20minute workout can be just as good as a 40minute workout, if you know what youre doing and why. Additionally, instead of using a speed of 1 second up and 1 second down like traditional sets, super slow weight training sets use a speed of 5 to 10 seconds up and 5 to 10 seconds down. Thirtynine experienced male and female kayakers were matched by sex and sprint time and randomly assigned to a slow weight training, explosive weight training, or control normal training, without weights group.
It has been around probably for as long as weight training has been. Mcguffs ultimate exercise facility, our training approach produces results. Ive addressed both of these before as myths for anyone with average genetics or especially for trainees who are hardgainers. Learn how to harness these concepts to build muscle faster than you thought possible. Super slow weightlifting with dumbbells member workout. The concept of super slow lifting is not a new concept. Both of these workouts can produce amazing results. Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. If you are a beginner, regardless of goals, a super slow lifting training protocol is the best way to go. Superslow training is another term used for the hit modality of training. But, depending on your specific goal, the speed of the lift is going to affect a few things.
The other used a super slow training protocol calling for 4 to 6 reps of 14 seconds each 10 seconds lifting, 4 seconds lowering. They trained twice a week for six weeks using unspecified sportsspecific weight training exercises. Superslow training is a highintensity workout without the highintensity speed of hiit. Since youre depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 710 seconds. When you perform resistance training exercises your muscles shorten, or concentrically contract, and lengthen, or eccentrically contract. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. And if done properly more on this later the results are profound. Science says strength training has powerful longevity. While there are some strength coaches who claim that superslow training is the best way to work out, i would certainly not make that assertion. He gets all the cardiovascular and strength training he needs with a couple of superslow. Since its inception in 1982, superslow has received worldwide acclaim as the model program for definitive strength enhancement, improved general health, ensuring true fat loss, and it is the ideal protocol for physical therapy rehabilitation.
Superslow zone continuing education and compliance, llc, a department of superslow zone, llc, has been accredited as an authorized provider by the international association for continuing education and training. Super slow resistance training university of new mexico. Proponents generally recommend a tempo of 5 seconds for the concentric lifting and 5 seconds for the eccentric lowering phase, but some super slow coaches even recommend taking as much as 10 seconds to complete a single. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Aug 27, 2018 superslow zone continuing education and compliance, llc, a department of superslow zone, llc, has been accredited as an authorized provider by the international association for continuing education and training. Lifts take 15 seconds to do, 10 seconds down and 5 seconds u.