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Super Slow is a strength training method that involves performing exercises at reduced speeds, resulting in more muscle engagement and less weight needed for the same results. It can be done with free weights or resistance machines and requires fewer repetitions and less frequent gym visits than traditional training. Studies show it can yield better results in less time, but some experts claim both methods can be equally effective.
Super Slow is a form of strength training, introduced by Ken Hutchins in 1982, that focuses on performing sets of exercises at reduced speeds. It is recognized to be an effective method of strength training as evidenced by research. By performing exercises like lifting and lowering weights slowly, the momentum effect is reduced and the muscles do more work. This method is supposed to allow for noticeable results with less weight or resistance and fewer repetitions than traditional training.
Super slow training can be done with free weights or resistance machines. It is promoted as it provides better results in less time than traditional methods. Some studies have shown that participants using Super Slow methods gain more strength as shown by being able to lift heavier weights at the end of ten weeks compared to participants taking the traditional route. However, other studies claim that both exercise methods can yield similar results. Many experts seem to agree that the Hutchins approach seems to get results and can be a good way to vary training to keep things interesting.
Training with Super Slow methods is different in several ways from traditional regimens. Each exercise is performed in an extremely slow and controlled manner. For example, lifting a weight at traditional training speeds would require a two second lift, followed by a one to two second pause, then two to four seconds to lower the weight. When using a Super Slow method, the same exercise would consist of approximately 10 seconds to raise the weight, a five second pause, and approximately 10 seconds to lower the weight. By exercising at such a controlled speed, the muscle is fully engaged for a much longer period of time, and any help from the momentum of the movement is negligible.
Another difference in the Super Slow method is the amount of weight or resistance. Faster exercise methods traditionally use heavier weights than slow training. Due to the greater amount of work the muscle does in each exercise, it is assumed that less weight is needed to achieve the same results. Those who use slow training often achieve equivalent levels of muscle fatigue using substantially lighter weights compared to what they would normally lift at traditional speeds.
When using the Super Slow training method, you are also supposed to perform fewer repetitions of each exercise. Traditional training generally recommends sets of eight to 12 repetitions for each exercise. Slow training methods generally require only four to six repetitions for the muscles to do an equivalent amount of work. Also, when training with the Super Slow method, a person is only supposed to go to the gym twice a week and less frequently for those at advanced levels. With traditional methods, training is generally needed more frequently.
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