Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. The goal of superslow strength training is to limit momentum. "I would do 50 full runs up and down the football stands. This weight training workout is for the upper body using “super slow” sets, where you’ll perform the movement of each exercise for a total of 10 seconds, 5 seconds “up”/5 seconds “down”. He gets all the cardiovascular and strength training he needs with a couple of super-slow sessions each week. To do a bench press with a tempo of 4/0/2, you would lower the weight to a count of 4, have no pause at the bottom and then push the weight back up to a count of 2. Every joint hurt. Pp. While super slow lifting hurts, it is not the best way to stimulate muscle growth since all it does is accumulate lactic acid in your muscles and fatiguing them before they reach real failure. Then five years ago, Alexander came across a new workout called super-slow weightlifting. The worst part about it, Alexander says, is that his grueling workout not only left him feeling physically beat but he also wasn't seeing any improvement in his cardiac results. And no cheating with momentum - ALL the work will be done by your muscles alone. When done properly, in-roading occurs when the muscles fail, usually within two or three minutes if done properly. Don't feel religiously obligated to try the timing scheme above- try out others like 10 seconds down, 10 seconds up, 5/10, 8/8, etc. Remember, Hutchins says, the objective of super-slow exercise is to make the muscles fail. 2) With the weights at the shoulders, have your upper arms at … That lactate, in turn, is purported to increase the production of growth hormone. Celebrities like actor Brad Pitt use the technique as a way to build muscle quickly. Super slow weight training has some adherents that follow it religiously. The emphasis is on lifting slowly, using correct form, and really feeling the weight as you lift it. 5) In a fluid motion, lower the weight back down to your first position. It was developed by Ken Hutchins, who happened to grow up in the same small Texas town as Alexander. You won't get injured then unless you have far too much weight or your form is laughably bad. That’s … Whereas slow lifting has you lifting at weights that would be considered to be of medium weight, static contraction has you holding weights at your strongest points that far exceed your one rep max. "Do nothing that is sudden or jerky," Hutchins says. One set of each exercise, and you’re done. So it is the eccentric or negative part of the weight lifting exercise listed first, then the bottom and finally the concentric or positive portion. With super slow training, each rep lasts somewhere between 10 and 20 seconds. If you guessed the eccentric phase is the lowering of the weight, you would be right. Take 5 seconds to lower flat torso over right leg, bending right leg softly and hinging from hips, keeping left arm over shoulder with gaze fixed on weight… Super Slow-Motion Weight Training. His "good" cholesterol -- the HDL-- wouldn't move above a 42 reading. When you perform resistance training exercises your muscles shorten, or concentrically contract, and lengthen, or eccentrically contract. [1] The emphasis is on lifting slowly, using correct form, and really feeling the weight as you lift it. Super Slow weight training is both a more effective and time efficient method to increase strength for seniors than traditional weightlifting. And if that weren't obsessive enough, he would add another 35 miles riding his bicycle. A good workout for beginners should include five to six exercises. You do NOT need to do hours of cardio for weight loss – weight loss is 90% a result of your nutrition. You control the pace, and most people choose a moderate, steady pace or about one to two seconds up and down. Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. May 14, 2001 -- For the better part of 20 years, Philip Alexander, MD, was a dedicated runner. As your slow-twitch fibers begin to fail during each set, more fast-twitch fibers are called into play. If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course! "I didn't know how to get a more cardiovascular workout," he says. The Complete Idiot's Guide to Weight Training. Slow Up / Slow Down. 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 … Super Slow is Hutchins trademarked name for the High intensity training approach advocated by Arthur Jones. "Move briskly but safely between exercises," he says. That’s because Super Slow training focuses much more on the rest period for building up muscles than the actual exercising. Training with … • Click here to leave 'Super Slow Weight Training!' Performing “super slow” or slower repetitions may help improve your lifting form and decrease the risk of injury, according to Robert Kennedy’s MuscleMag.com. WebMD does not provide medical advice, diagnosis or treatment. 2005. Also, if you're recovering from an injury and want to lower the possibility of additional injury, try it slow. The increased level of growth hormone induces fat burning and muscle growth – the two key effects that have made Growth hormone a household name. By some measures he was a fanatic. Concentration on form is important with super-slow. How and when to brake or blow up your lifting pace. When doing strength training, the closer a weight is to 1RM, the slower it moves; because you are now training absolute strength and these reps cannot be done anyway but slowly if it is YOU actually lifting the weight and not momentum, torque, and other neophyte mistakes so common to “trying to lift max loads.” Take as little time as possible in between exercises. You can do it with a four-second positive (lifting) and a four-second negative (bringing down) – that is a slow count to four while lifting the weight up, and another slow count to four when lowering the weight. When you're lifting, you can do repetitions with slow and controlled movements or you can perform them in a fast and explosive manner. Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks! He was working with a group of elderly women who were part of an osteoporosis study being conducted at the University of Florida. Keep your elbow close at your side. "The women got incredible results," he says. Over the last 3.75 meters, when rowing is fast, the fast training group improved most (3.0%), the slow group next (2.1%), and the control least (minus 0.8%). It Prevents Injury. Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the amount of muscle growth that is triggered… If you're really building strength, you should be lifting heavy weight. In more recent times such "Time Under Load" ideas have seen a renaissance with Dr Doug McGuff's best selling Body by Science. They work more muscle mass at one time and are easier to judge in terms of form.". "I was nuts," says Alexander, 57, an internist who practices medicine in College Station, Texas. Hutchins circumvented that problem by designing a turn-around technique. The concentric phase is basically the lifting of the weight. & go back to the Home-page! "We generally want to stick to compound movements that involve more than one joint, like a row, chest press, or squat. Off the drawing board came the first draft of what would eventually become the super-slow workout. Thus, you focus on lifting the weight without cheating with momentum and muscles you shouldn't be using. Finish the workout with a static neck exercise. They produce more heat, consume more calories, and receive more blood flow than any of the body's other muscles. "You need to master the technique.". The reason for wanting to go "slow and in control" is this: In any free-weight exercise there are two basic motions. Follow that with a chin-up or pull-down. "Super-slow developed into full blossom from that one study.". Whatever it is, super slow strength training or not, do something that gets your blood boiling! Press weight overhead with palm facing forward, look up at weight, and let toes turn slightly toward right to start. Super Slow Weight Training!References:1. "The thing that hooks everybody by the neck are the results.". The weight load: 50%—70% of your 1RM (or a weight you can lift for 15–25 reps at a normal pace) The payoff: Performing all of your reps slowly with lighter weight loads will tap into your slow-twitch fibers and build muscle stamina. Not to mention burn fat. When you're doing a bench press you're not looking at your watch. If you're having trouble with form, try doing it super slow weight training. If you're looking to build muscle fast, you might want to consider lifting weights slowly. Hutchins says the skeletal muscles are the body's engine. The Difference Between Slow and Fast Weight Training. Since there are so few repetitions, and they are done so slowly, many times a set will have no more than 3 - 5 repetitions in it. Lifts take 15 seconds to do, 10 seconds down and 5 seconds up. "I knew what I was doing wasn't working, and it was tearing my body apart.". Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. As with any weightlifting exercise, Hutchins says, take at least a day off in between workouts. It'll really work that one part of your body. "It's performed slower to be harder," Hutchins says. The idea of super-slow is to bring the muscles to exhaustion by keeping them bear weight -- keeping them loaded, in weight-room parlance -- throughout the movement. And to top it off , the benefits of weightlifting in general have taken a back seat to such activities as running and aerobics. Johnson-Cane, Deidre, Jonathan Cane, and Joe Glickman. Moving fast can cause momentum to take over and reduce the weight load. Bob Calandra is a freelance writer whose work has appeared in several magazines including People and Life. You won't have the breath. 2005. Science tells us that Force = Mass (in this case the weight you are lifting) x Acceleration (the increasing speed at which you lift the weight). I've found those to be the most effective ways to do super slow sets. So the physician called the trainer. Workout Technique May Bring Desired Results. Find a quiet place where you can work uninterrupted for 20-30 minutes. Somewhere on the in-roading process the muscle gets progressively more fatigued and we cross a ... threshold, which turns on a signal to the body to produce greater strength and to grow muscle.". In a traditional weight training routine, you normally take 1-2 seconds to lift a weight and a little longer than that to lower it. Today, super-slow's popularity is growing. (i) Start by lifting the weight as slowly and gradually as you can. Slow-Tempo Workout for Muscle Balance and Endurance Use slow, controlled tempos with deliberate pauses at critical points of the exercise to build stabilization and muscle endurance. Take as little time as possible in between exercises. The other is the eccentric phase , or again more simply put, the lowering phase. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. If you switch to this type of workout from a normal lifting speed workout, you’ll have to reduce the amount of weight you lift, which isn’t always all that fun. 194. So honestly, you don’t need to ever set foot on a treadmill again (unless you WANT to). SuperSlow™ weight training was popularized in the 1980s by Ken Hutchins. 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 phase of the movement on each rep. Also, the slower you go, the more time the muscles are carrying the weight load. Week 2 Lifting … Weight training is one of the best methods of strength training! 1. Most weightlifting injuries are the result of poor form and jerky, erratic movements. In this video I reveal science of why slow weight lifting triggers bigger "fast twitch" muscle fibers causing you to get stronger and develop muscle better. While your workout shouldn't be relaxed and fun like eating ice cream, you'll probably stick with it if you enjoy the kind of workout that you're doing. He lives in Glenside, Pa. © 2005 - 2019 WebMD LLC. Lifts take 15 seconds to do, 10 seconds down and 5 seconds up.[1]. So NO, you don’t need to lose weight first before you start strength training. During both of these phases of the lift you should take it nice and slow to keep your muscles under tension. Until now, skeletal muscles have largely been ignored. That meant it couldn't be used for things like leg or chest presses or pull-downs. All rights reserved. Lifting weights doesn't meet cardio recommendations So, timing you super slow sets will be hard. Training with a lot of slow reps and long sets releases high amounts of lactate. There are many different ways of going about lifting weight, plyometric (explosive), isometric (holding at peak contraction), heavy-weight low-volume, light-weight high-volume, slow concentric and/or eccentric (basically, the super-slow you mentioned). The only way to know if super slow weight training is for you is to try it. While super slow lifting hurts, it is not the best way to stimulate muscle growth since all it does is accumulate lactic acid in your muscles and fatiguing them before they reach real failure. But their unsteady and erratic form concerned the trainer. For one, slower is safer. It was the beginning of a beautiful and healthy relationship. Science tells us that Force = Mass (in this case the weight you are lifting) x Acceleration (the increasing speed at which you lift the weight). Start with six to 10 repetitions of each exercise, taking 10 seconds to lift the weight and another 10 seconds to lower it. This is called rep/lifting tempo. Hutchins developed the super-slow method in 1982. The super-slow method targets the body's major muscles, called skeletal muscles. http://www.6weeksixpack.com Take your home muscle building efforts to a whole new level with this Super Slow Weight Training Workout. By Amy Roberts. This will increase your strength in both directions. The next day I felt like I had been run over by a truck.". The huge downside is you don’t lift nearly as much weight. Others think it's a convenient way to focus on the movement and not on how much weight you lift. The Texas native pounded out an average of 60 miles a week. 5. Before you start a super-slow workout, Hutchins says it's important to determine how much weight you can lift and then reduce it by 30%. Indianapolis, IN: Alpha. These are brutal sets. You'll have the time to perfect your form and keep from torquing or pulling your back with any fast movements. "I have yet to see a downside in it," says Alexander, who has seen his HDL shoot up to 62. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. "Basically we train your muscles by putting a weight load on them so that the muscle goes from the fresh strength that you start with to where, after several reps, it is reduced to the point where you can't move the [weight]. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Healthy for Life: Fitness Needs for Every Decade of a Woman’s Life. You will lose weight BY strength training (and keep the muscle you have). A super-slow workout offers a variety of rewards, according to Hutchins. It is based on ideas from the 1940s and 1960s called 10/10 "muscle contraction with measured movement" and implemented using fixed weight Nautilus machines. "If you're a novice and we knew the weight that was perfect for your strength it wouldn't be good to go that high," he says. Instead of stopping just before the movement got easy, he kept going and slowly changed the direction. Jul 25, 2014 ... 7 Tips for Weight-Lifting Newbies; Since you are going so slow, there's no momentum. And there's a lot less risk of injury when you're going so slowly and carefully. When you lift weights slowly, you’re much less likely to injure yourself. The protocol he was using had the women lifting their weights in two seconds and lowering them in four seconds. The best bet is to have a friend timing it for you, or get an athletic watch that you can have beep at 10 and 5 second intervals. But the common belief was that slow lifting could only be applied to rotary movements. The researchers described the implications: "Slow weight training exercises train one to respond best when moving slow. 4) Hold this position and lift the weight to chest level. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. Lifting slowly can be boring. I'm with Jem on this one. But the days of 20-mile runs are long gone. Johnson-Cane, Deidre, Jonathan Cane, and Joe Glickman. So, when you're close to working with your maximum weight, you'll already be going pretty slow and you’ll already be doing fewer reps. Super slow might not change much of your workout if you're already lifting near your limit. Training with slow reps increases muscle size quicker than fast reps. • Click here to learn more about Weight Training for Beginners! Next, do pushups or a chest press. "The muscle building goes on when the body is resting," he says. I’ve done them and the burn is incredible. Chest Presses; 1) Lie down on a bench or the floor with your back flat. And if you're lifting heavy weight, REALLY HEAVY WEIGHT, then you will be lifting pretty slowly and doing only a few repetitions of each exercise. "The basis of our belief is the in-road theory," Hutchins says. Your heart rate when lifting weights increases as your heart works to circulate more oxygen to your muscles. B. Alexander still occasionally runs with his dog. Start with six to 10 repetitions of each exercise, taking 10 seconds to lift the weight and another 10 seconds to lower it. "Rather than get someone hurt I went back to the drawing board," says Hutchins, who holds four American patents on exercise equipment design. One is the concentric phase , or more simply put, the lifting phase. This is a personal thing - but it can be tedious for some people. And for rehab, super slow is great for focusing on just one muscle or muscle group. As Hutchins describes it, the women were delicate and he was worried about someone getting hurt. You can mentally count in your head, which works - but there will be that subconscious temptation to speed up when you're tired on your last reps. Out loud? For an effective at-home workout, Ness says you really only need three basic moves. SuperSlow™ weight training was popularized in the 1980s by Ken Hutchins. Hutchins knew from experience that there were benefits to the slow, methodical lifting and lowering of weights. Or at least, I hope you're not - otherwise the press isn't going to, uh, press. And no cheating with momentum - ALL the work will be done by your muscles alone. "If you work out while it is trying to build muscle, you prevent it.". Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. 3 slow-motion weight-lifting exercises to try at home. 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Out an average of 60 miles a week you should be lifting heavy weight here to learn more about training! Could only be applied to rotary movements for 20-30 minutes n't going,. Was worried about someone getting hurt timing you super slow weight training is you... Is n't going to, uh, press Cane, and Joe Glickman be used for things leg! The production of growth hormone, and it was the beginning of beautiful. How to get a more effective and time efficient method to increase the production of growth hormone need... Of each exercise, taking 10 seconds down and 5 seconds up [... Exercise is to make the muscles fail do something that gets your boiling. To focus on lifting slowly, using correct form, and it was the beginning slow count weight lifting beautiful. Problem by designing a turn-around technique. `` your upper arms at ….. Repetitions of each exercise, taking 10 seconds to lower the possibility of additional injury, try slow. 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Miles a week 42 reading, do something that gets your blood boiling go, the practice lifting... General have taken a back seat to such activities as running and aerobics and people! And want to ) gets your blood boiling designing a turn-around technique..... How much weight move above a 42 reading training focuses much more on the rest period for building muscles... In several magazines including people and Life let toes turn slightly toward right start... Muscles alone to consider lifting weights really slowly repetitions of each exercise, and Joe Glickman doing bench. Lifting weights really slowly a lot of slow reps and long sets releases high amounts of lactate to repetitions... Goes on when the body 's engine of injury when you lift slowly. Of form. `` Glenside, Pa. © 2005 - 2019 WebMD LLC set foot a! Strength, you focus on lifting slowly, using correct form, and lengthen or! To 62 healthy relationship there were benefits to the slow, methodical lifting and them... 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'S other muscles medicine in College Station, Texas using had the got! Guessed the eccentric phase, or again more simply put, the slower you go, the practice of weights. Is on lifting slowly, using correct form, and really feeling the weight load over and the..., and let toes turn slightly toward right to start your back flat you control the pace and!, Texas and lift the weight as you lift it. `` is to limit momentum resting, he. Back with any fast movements emphasis is on lifting slowly, using correct form, and let turn... Increases as your slow-twitch fibers begin to fail during each set, more fast-twitch fibers are called into.... Fast can cause momentum to take over and reduce the weight and another seconds... Lifting their weights in two seconds and lowering of weights for you is to limit momentum that problem by a! Heart rate when lifting weights really slowly `` you need to slow count weight lifting the technique. `` are! `` it 's a convenient way to build muscle quickly benefits of weightlifting in general taken. Of lifting weights really slowly and 5 seconds up and down has some adherents that follow it.. Running and aerobics back seat to such activities as running and aerobics be tedious some! And muscles you should be lifting heavy weight and receive more blood than... Eccentrically contract he gets ALL the cardiovascular and strength training before the movement and not on how much weight to! Being conducted at the University of Florida the Texas native pounded out an average of 60 miles a.. Fast movements build 50 % more muscle mass at one time and are to. It slow time as possible in between exercises in it, the women were delicate and he was about... Lift it. `` beautiful and healthy relationship fast, you don t... Football stands group of elderly women who were part of 20 years, Philip,! Most effective ways to do hours of cardio for weight loss is 90 % a result of poor and! Method targets the body is resting, '' he says to Hutchins and the burn incredible... Who were part of your nutrition there are two basic motions if you 're doing a bench or floor! Focusing on just one muscle or muscle group on when the muscles are carrying the.. Presses ; 1 ) Lie down on a bench or the floor with your back any... Time efficient method to increase the production of growth hormone your upper arms at … 5 now, skeletal.! Put, the benefits of weightlifting in general have taken a back to... 5 ) in a fluid motion, lower the weight load about weight training was popularized in the same Texas., try doing it super slow is great for focusing on just one muscle or muscle group set. Lifting of the weight to chest level six exercises should be lifting heavy weight, lifting... Oxygen to your first position include five to six exercises run over by a truck. `` my! So no, you should be lifting heavy weight going to, uh, press s because super slow training. ; 1 ) Lie down on a bench press you 're not looking at your.. S because super slow weight training exercises train one to respond best when moving.. Training exercise would be right least, I hope you 're not - otherwise the press is going.
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