He had them train for 810 weeks using the super slow exercise method. A brief rundown on the icelandic health symposium 2017 i have just returned from my trip to. Why you should consider doing super slow weight training sessions. Sometimes, the best way to get that extra challenge is to use an advanced training technique with the hit strength training method to bring focus and discipline to your workout. Amazing super slow senior weightlifting a paradise for.
Super slow involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the high intensity training approach advocated by arthur jones the 10 second lifting, 10 second lowering. If the phrase 3 to 4 reps at 105 cadence is meaningless to you, this book. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with super slow weight training. Back in 1924, what we just call training today was more broadly known as physical culture and alan calvert, then editor of strength magazine and owner of milo barbell company, wrote super strength to share the benefits of strengthfocused lifting. The term superslow and derivative terms are registered by hutchins as trademarks. How to do super slow resistance training quick and dirty tips. The other used a super slow training protocol calling for 4 to 6 reps of 14 seconds each 10 seconds lifting, 4 seconds lowering. Super slow is a form of human strength training popularized by ken hutchins. Last week i put together an article on high intensity super slow training. 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.
Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. Super slow training has had devotees since the days of arthur jones starting up the nautilus company in 1970 braith explained. A super slow weight training program can dramatically improve strength, users say, and the workout is intense. Super slow training protocol an advanced training technique as long as you continue to challenge yourself in your workout, youre growing and improving. Today at the gym i was watching some poor young lad paying a personal trainer to put him through useless superslow reps training out of a book. Learn about 14 different bodybuilding training systems in this book you. An important rule with regards to exercise is to never allow your. This is an essential read for the fitness professional. When superslow is mentioned, it is important to determine whether its context is for a specific exercise protocol or for a moregeneral exercise philosophy. Book online high intensity strength and personal training.
Lifts take 15 seconds to do, 10 seconds down and 5 seconds up. Please to enjoy my foray into what id anticipated would be the mindnumbing world of super slow weight training. It has been around probably for as long as weight training has been. One of the proponents of super slow weight training did a studywith 75 elderly women with osteoporosis.
Theres a reason why supertraining is hailed as the bible or closest to one as this basically made most books in my shelf or anyones library redundant. How to perform super slow weight lifting by aggressively working your muscle to fatigue, youre stimulating the muscular adaptation. Although this training style has been popping up more and more over the last few years, super slow resistance training was actually originally used by bodybuilders back in the 1960s. For super slow weight training, this works like crazy. It is also good if you only have very modest fitness goals and have a very time constrained schedule. Doug mcguff, coauthor of body by science to discuss the benefits of super slow weight training, high intensity exercise, and where to focus your training efforts after 35 who is dr. The thing about this super slow training is you need to master yourself.
Maximize your minutes in the gym with super slow training. Significantly, the slow lifters gained more strength than the regularspeed lifters by 50 percent. 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. In fact, the benefits of performing an exercise with an extremely slow tempo can be traced to a strength and health magazine article written in 1962 by the late.
How to do super slow training training system youtube. Mcguff outlines the science and protocols behind super slow weight training and how to use it to unlock incredible strength gains and muscle growth. Zickerman and fredrick hahn, the author of the slow burn fitness revolution. The authors no nonsense approach to productive, progressive, weight training exercise, has placed him at or near the top of the list for all time most popular authors. Slow burn, power of 10 and the 12 second sequence are not superslow. Superslow training, ken hutchins and the superslow zone. Knowing the above info, you dont need to buy the book.
Your greatgreatgrandfather was probably a bro lifter. Experience the benefits of highintensity strength training a fullbody workout in only 20 minutes, once or twice a week. 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. Our book three simple steps to treat back pain is available on kindle. Super slow weight training was made famous over a decade ago by researcher and physician dr. Mcguffs ultimate exercise facility, our training approach produces results. A research based program for strength training, body building, and. Super slow can build 50% more muscle in 10 weeks than regular weightlifting. Originally published in 1974, this book, unlike any other, became an instant best seller. The ultimate exercise protocol by hutchins, ken and a great selection of related books, art and collectibles available now at.
The ultimate exercise protocol, explaining that the idea behind the protocol is to utilize a 10 second lowering10 second lifting. Super slow training an advanced training technique. A superslow weighttraining program can dramatically improve strength, users say. Super slow the ultimate exercise protocol abebooks. Virtually every study claiming to disprove the effectiveness of super slow kept the trainees on 10 repetitions per exercise the entire time. Eddie was not overtrained if anything he was undertrained prior to the start of the training as he lost mass from previous times. This slow approach eliminates acceleration and momentum, working the muscles more effectively and safely. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. Tap the musclebuilding power of negative training and lose. For the best workouts checkout super slow weight training workout ken hutchins what is super slow slow weight training. On super slow, you should be using about as much resistance as you use on a traditional strength training workout. In that article, i highlighted how to get a nice body and maximize longevity by using exercise strategies such as mitochondrial density training, super slow sets, plyometrics, power, fat. Other authors have written books on the subject of slow tempo training under the titles of slow burn and power of 10.
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. Superslow weight training increases strength webmd. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. Super slow bodybuilding and weight lifting guide fandom. This super slow form of resistance training was popularized by inventor ken. All participants were tested at the beginning and the end of the study. We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. At that time, it was referred to as muscle contraction with measured movement, and involved a 10second lifting period followed by a 10second lowering period. Normal cadence is considered six to seven seconds per repetition, typically a twocount up and fourcount down some trainers suggest three up. Also known as the super slow technical manual, this comprehensive text is written by the author who dares to define exercise. 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.
Book online to schedule your personal training sessions at citywide superslow better personal training for real results in central chicago. Super slow lifting for bodybuilding results liveabout. Check out these bestsellers and special offers on books and newsletters from mayo clinic. Everyday low prices and free delivery on eligible orders. The slow motion exercise that will change your body in 30 minutes a week broadway books. He also had a control group doing normal exercises with short, fast repetitions and not until failure. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines. Reviewed in the united states on february 11, 2012.
Combining bfr when you mastered the super slow really adds to the pump that super slow brings. The superslow program began when its developer, ken hutchins of orlando, fla. I have been combining the super slow with the bfr for a few years now and like ben, i have combined both with success. It is our intent and purpose to foster and encourage indepth discussion about all things related to books press j to jump to the feed. Big dardens super slow book from 1990 serious strength. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. In a traditional weight training routine, you normally take 12 seconds to lift a weight and a little longer than that to lower it. The sciencebased superslow method involves lifting and lowering a challenging weight over a 20second timeframe.
What ive found it that high intensity training and super slow protocol training with machines does not allow you to modify the exercise movement and. Research hasnt shown superslow strength training to be superior to other forms of strength training. Lack of time is the most common reason for not working out, which is why its no surprise that 20 to 30minute express workouts have become so popular. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10. The ultimate exercise protocol 2 by hutchins, ken isbn. With super slow training, each rep lasts somewhere between 10 and 20 seconds. The concept of super slow lifting is not a new concept. And if done properly more on this later the results are profound. A book was published in may of 1992, titled super slow. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. A traditional strength training set is 10 repetitions at a speed of 2 seconds up and 2 seconds down per repetition. The idea of super slow is to bring the muscles to exhaustion by keeping them bear weight keeping them loaded, in.
Superslow training is another term used for the hit modality of training. But you have to be mindful that with super slow you only train once a week or once every 9 days when you are at an advanced level. However, it was the main protocol in the big book by far. Wayne westcott, a sports scientist who worked for the ymca, conducted two wellknown studies on slow tempo training on untrained. This could turn into a book if im not careful, so im going to try to keep it short. In addition, i have also seen many books written by dr. Some sections were obviously more interesting than others, and some of the researches mentioned were at least 40 years old. Doug mcguff is the coauthor of the book, body by science, a revolutionary training book that explains the science behind super slow. The studies disprove a technique no healthy super slow trainees use past the second week.
944 982 601 10 1143 1308 838 1677 203 1663 1427 1191 422 1628 105 1107 1434 1488 916 1104 465 1313 257 1232 25 963 554 1216 669 623 680 1541 1464 473 237 597 126 1339 777 474 237 1240