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What Is Super Slow Strength Training?
Super Slow is low force, high intensity, brief and infrequent strength training protocol where the weights are raised in 10 seconds and lowered in 10 seconds. The total body workout typically last less than 1/2 hour (30 minutes) and is performed once or twice a week.
SuperSlow is a protocol that has been around for decades. Developed initially as a protocol that allowed patients with osteoperosis to strength train, it was quickly discovered that the techniques could be universally applied to people of almost any age, strength and health level. The technique involves lifting heavy weight at slow speeds. There are multiple benefits to this. First off, it is safer. It reduces the impact of the exercise on bones and joints and lets muscles do their job. Secondly, it is more effective. It takes momentum out of the equation and makes the workout more effective.
There has been no protocol ever proven safer or more cost-effective than SuperSlow. The protocol has received acclaim all around the world for helping muscle mass and strength increases, fat loss and improved overall health.
Super Slow is a rep scheme where the weight is raised in 10 seconds (betwen 8-12 seconds) and lowered in 10 seconds. In that way, all thrust and momentum have been taken out of lifting or lowering the weight and therefore have almost entirely removed the possibility of a muscular injury. By lifting the weight in slow, controlled manner you eliminate momentum and acceleration. This intentionally slowed-down pace forces each individual muscle in every muscle group to work to it's absolute maximum. These factors are what cause injury and make exercise less effective. SuperSlow is the safest, most effective and efficient way to exercise.
Using a stopwatch (instead of counting reps) you can accurately monitor your progress. With healthy subjects, a warm-up is unnecessary = the first few repetitions of a set serve as the warm-up. The ideal Time Under Load (when you reach the muscular failure) should be betwen 1:00 to 2:00 minutes.
In the Super Slow workout, there is not scheme for breathing. It is important to never hold your breath while exercising, but breath freely.
Super Slow Training Benefits
Benefits of this type of exercise are:
INCREASE RESTING METABOLIC RATE
INCREASE STRENGTH AND MUSCULAR ENDURANCE
ENHANCED FLEXIBILITY
IMPROVED CARDIVASCULAR EFFICIENCY
INCREASED RESISTANCE TO INJURY
INCREASED BONE DENSITY
INCREASED MUSCLE MASS AND TONE
Super Slow Training FAQ "Frequently Asked Questions"
Q: Does it really work?
A: Absolutely. It is simply science. By letting your muscles perform the work, you can be sure that you will receive a workout that is meaningful and will absolutely show you results. You can see increased muscle mass and defintion, better range of motion, increased metabolsim and overall well being.
Q: Is it safe?
A: Entirely. It is one of the safest methods of exercise to ever be practiced.
Q: Can I really get in shape with so little exercise?
A: Yes, you can definetly acheived a high level of over-all health and fitness using the SuperSlow method.
Q: Can I get aerobic benefits from SlowSlow alone?
A: The amount of aerobic benifit you can get from using SuperSlow is usually sufficient for the average participant.
However, if you were training to be a cross country skier, or a long distance runner for example, eventhough you would have gained added strength from SuperSlow, we would obviously recommend that you do additional aeorbic exercise in your area of interest.
Q: Can I lose weight and body fat by just just doing SlowSlow alone or will I still need to diet?
A: Please don't let anyone convince you that any excercise alone will normally work while you're trying to loss weight or body fat.
For almost all of us, building muscle and burning some additional calories though a program like SuperSlow will help, however, you will still need to watch the amount of food and treats you take in.
Q: Can the SuperSlow system be used if a person has an illness, or is elderly, or if a woman is pregnant?
A: If your physician concludes (a) that you are not experiencing any unusual circumstances for your condition and (b) that you are in the range of what is normally acceptable for your condition, then (c) yes, you can indeed benefit from the SuperSlow program.
If you have any questions or comments, please email us.
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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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