Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. Super slow weight training was made famous over a decade ago by researcher and physician dr. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine. Many conditioning and strength coaches are just now starting praise super slow training one of the quickest ways to increase strength and muscle tone.
Personal trainers and intelligent machines strengthen your body in just 20 min 12 times a week. The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. You will finish breathing hard with your pulse pounding. It is also good if you only have very modest fitness goals and have a very time constrained schedule. Individual results may vary depending upon diet, body makeup, and lifestyle. Mcguff provides consulting services on a number of topics relevant to. Additionally, instead of using a speed of 1 second up and 1 second down like traditional sets, super slow weight training sets use a. Founder ken hutchins superslow has been managed by unscrupulous business partners, into a. As a matter of comparison, a traditional resistance training routine would typically take about 12. The slow motion exercise that will change your body in 30 minutes a week broadway books. Super slow resistance training university of new mexico.
Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult warning. Fitness expert adam zickerman presents a revolutionary exercise program slow strength training that will forever change the way people work out. If you are a beginner, regardless of goals, a super slow lifting training protocol is the best way to go. A typical super slow workout is maybe 15 minutes of constant, demanding work done in 2025 minutes of total time. Slow burn fitness for boomers the official website of.
The super slow workout involved one set of eight reps of each exercise, with each rep lasting 15 seconds 10 seconds to lift the weight and 5 seconds to lower it. This book is currently only available to employees of the superslow zone personal training franchise. 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. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines.
For super slow weight training, this works like crazy. Super slow training is a highintensity workout without the highintensity speed of hiit. The term superslow and derivative terms are registered by hutchins as trademarks. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. The superslow program began when its developer, ken hutchins. Super slow weightlifting with dumbbells member workout. Amazing super slow senior weightlifting a paradise for. Our book three simple steps to treat back pain is available on kindle.
The perfect workout has been using and improving these theories for over 20 years. An interesting part of the newer versions of super slow resistance workouts is that rather than doing multiple sets for each body part, you just do one long set for each exercise. This book offers a whopping 50 different workout routines for trainees at all levels of strength. While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. During each super slow session i made a point to wear a watch with a second hand. The ultimate exercise protocol, third edition by ken hutchins. Super slow recovery of muscles normal or not example, i hit chest on monday, i did a decent workout but it wasnt extremely high in volume and it wasnt my best or hardest ever and my chest feels completely sore for about 5 days after i do it, happens to my other muscles aswell but chest and bicepstriceps the most, its literally sore to. Thats why everyone is on the lookout for a routine that is really productive. And you can challenge your muscles in a new and different way. A superslow workout offers a variety of rewards, according to hutchins. Subjects completed two workouts designed to train all the major muscle groups, one using a traditional training speed and the second using the super slow method. Technique is important in these exercises and a trainer can really help you reach optimal results. Super slow is a form of strengthening physical exercise resistance training popularized by. Th big dardens super slow book from 1990 serious strength.
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. A long time ago, some trainers and wannabe experts took that notion to the extreme and came up with the idea that if slow reps are good which by itself, simply lacks context then super slow reps would be the real secret to building a physique. Research hasnt shown superslow strength training to be superior to other forms of strength training. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Mcguff outlines the science and protocols behind super slow weight training and how to use it to unlock incredible strength gains and muscle growth. Week slow motion fitness revolution harperresource book. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. For more of the science behind the science behind the why and the how as doug mcguff has done an amazing job of detailing it all in his book body by science. Also i swapped the chins and dips for preacher curls and tricep extensions, then do neg chins and dips.
A typical session lasts 1020minutes, and typically involves 35 sets. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. Slow motion strength training was originally designed at the university of florida medical school. Lifts take 15 seconds to do, 10 seconds down and 5 seconds up. I personally have incorporated super slow strength training techniques to my workouts for many years. Superslow weight training increases strength webmd. Mcguff to your training facility or next business event to discuss how efficient exercise can get you in the best shape of your life while leaving plenty of time for your career and family. Superslow strength training may help prevent boredom in your strength training routine.
For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. When it was measured almost a day later, resting metabolic rate was no higher following the super slow workout than it was after the traditional workout. Slow burn fitness for boomers i read a timely article in the new york times yesterday about how baby boomers are showing up in emergency rooms in record numbers for fractures, dislocations, sprains, strains, and all kinds of other trauma thanks to their efforts to get in shape and delay the aging process. This method was initially created to help seniors increase bone density and has been scientifically proven to increase muscle mass, metabolism and many more benefits. The ultimate super slow workout train for longevity. That would be hard to accept and so it is with the small population of people that fuel the fitness industry. Most weightlifting injuries are the result of poor form and jerky, erratic movements. Zickerman and fredrick hahn, the author of the slow burn fitness revolution. As with any workout, please make sure you discuss the new workout with your doctor to make sure you are physically up to it. It is the ultimate cardiovascular circuit exercise routine, much more time efficient and less damaging to your joints than jogging or other aerobic exercise.
The current definitive description of the protocol is contained in the book superslow. It may also be good to start these workouts with a trainer. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with super slow weight training. Final thoughts in short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. Our expertise is to enable clients to achieve and sustain their aspirations for health, well being and vitality by providing. Fred clearly has a lot of spare time on his hands, and instead of spending it on important things like training, travel, family, friends and females, he. Bryan baconethan willey, superslow fitness instructor, spots client kim mims during her workout routine. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Doug mcguff and outlined in his book, body by science. Super slow involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the high.
Most importantly, however, i planned my workouts the night before. Citywide superslow is chicagos premier superslow facility, where highintensity training generates the fastest and greatest results. Super slow bodybuilding and weight lifting guide fandom. Each set is performed until muscle failure or until your form degrades to the point of being dangerous. When superslow is mentioned, it is important to determine whether its context is for a specific exercise protocol or for a moregeneral exercise philosophy. The ultimate exercise protocol paperback may 1 1992. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. The goal of superslow strength training is to limit momentum. Theoretically, the more fatigued muscle will respond by growing, thus making you stronger and potentially boosting your metabolism. Hit is a very short, very intense, 1 set to failure resistance training protocol. One form of resistance exercise that has drawn attention is superslow resistance training.
The super slow workout is based on the protocol discussed during our interview with dr. Anyone who trains knows that the more productive your workouts are, the faster and greater your results will be. It is designed to be completed no more than once every 7 days due to the level of muscular fatigue produced when done correctly. Big dardens super slow book from 1990 serious strength. Also known as the super slow technical manual, this comprehensive text is written by the author who dares to define exercise. In just 30 minutes a week, slowburn training gives you a firm, powerful and flexible body all without cardio, stretching or pounding. Superslow training is another term used for the hit modality of training. A super slow weighttraining program can dramatically improve strength, users say, and the workout is intense. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10. Dardens expertise on motor learning was a pivotal influence in the development of superslow exercise. Readers may remember my post on slow burn author and lowcarb shill fred hahn from a while back. This super slow movement allows your muscle, at the microscopic level, to access the maximum number of crossbridges between the protein filaments that produce movement in the muscle.
Weight training takes only 40 minutes a week to push muscles to limit some women dread the. Freds an interesting case study in internet fanaticism his name pops up all over the web on forums and the comments sections of blogs. A superslow weighttraining program can dramatically improve strength, users say. If so, our expert personal trainers specialize in a unique slow motion strength training method called slowburn. Both of these workouts can produce amazing results. Super slow is a form of human strength training popularized by ken hutchins. Oh, and you only perform it once a week, at most once every 5 days. Join trainer george coach adams for our fun, fast, totally nonthreatening exercise videos. Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. Adaptive workouts provides body by science and superslow style high intensity strength training. Drew it seems that you would be calling or at least implying that darden made up the results eddie m got in this book. Superslow training, ken hutchins and the superslow zone.
The ultimate exercise protocol paperback may 1, 1992 by ken hutchins author. Each client knows what this means specifically for them. How to do super slow resistance training quick and dirty tips. A superslow weighttraining program can dramatically improve strength, users say, and the workout is intense. Later, darden rewrote one of his workout books with a chapter about hutchins superslow. Going slowly also requires extreme focus, adding a meditative quality to the workout. Super slow slow tempo 610 seconds means there is even force applied without relying on speedmomentum machine training to allow a targeted approach, keeping constant tension on the muscle. Slow burn, power of 10 and the 12 second sequence are not superslow. This super slow form of resistance training was popularized by inventor ken hutchins who. From the webmd archives the superslow program began when its developer, ken hutchins.
If you dont have 20 arms or buns of steel as a result, dont blame the method. Darden does suggest 2xweek for some, i would go for 3 and see how you feel after a week or do 5 times in 2 weeks. Introduction there are many different methods of resistance training. Proven technology to reverse, stabilize, or slow the degrading of bones. 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 effective in building bone density in elderly women with osteoporosis.
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