What is a super slow strength training?
It is a training protocol that does not require you to walk or move in slow motion all the time. You can drink your sip at normal speed. All kidding aside, in this article we will discuss the interesting benefits of a super slow strength training.
Super slow strength training is a type of resistance training that involves performing exercises using a slow, controlled movement pattern. Instead of lifting and lowering weights quickly, it involves lifting and lowering the weight at a slow and steady pace. Typically taking around 10 seconds to complete each repetition.
When has it been discovered?
Super Slow was popularized by Ken Hutchins, who was inspired by the High Intensity Training approach advocated by Arthur Jones in the 1970s. Hutchins trademarked the name Super Slow and developed the technique using Nautilus machines in the 1980s.
What is the goal?
The goal is to increase the time under tension for each muscle group being trained. Actually by using a slow and controlled movement pattern, you engage more muscle fibers throughout the exercise. In fact it can lead to increase muscle strength and hypertrophy (muscle growth).
How to be performed?
To perform it, you can use a variety of equipment such as free weights, machines, or resistance bands. It’s important to start with a weight that you can comfortably lift and lower with good form for 10-12 repetitions. You can then gradually increase the weight as your strength improves.
My way of bringing my client into this type of training is to be constantly supportive and uplifting as the rating of perceived exertion is very high. I also like to use an app on my phone that counts for me . For exemple, I recommend a tacfit timer https://apps.apple.com/us/app/tacfit-timer/id432736107. It allows me to stay focused on the corrections and motivations necessary to perform the movements perfectly.
How many sets and reps?
A typical super slow strength training workout may involve performing 1-3 sets of 8-12 repetitions of each exercise, with a rest period of 1-2 minutes between sets.
Conclusion:
In recent years, the concept of time under load has seen a resurgence in popularity, with Dr. Doug McGuff’s book “Body by Science”http://www.drmcguff.com promoting its benefits. However, it’s important to note that the efficacy of Super Slow strength training compared to other forms of resistance training is still a subject of debate in the fitness community. More research is needed to fully understand its benefits and limitations.
Super slow strength training can be an effective way to build muscle and improve overall strength, but it’s important to consult with a certified personal trainer Home or strength coach before starting any new exercise program. They can help you determine the appropriate weight and repetitions for your fitness level and goals, as well as ensure that you’re using proper form throughout each exercise to avoid injury.