Anything beyond this amount of exercise only acts to consume precious recovery resources. Jan 20, 2017 its amazing that exercise methods have been developed like this that could benefit those who especially have difficulty with a lot of motion. Exercise machines stateoftheart superslow systems exercise machines engineered for the performance of slowmotion training also know as superslow. When doing strength training, the closer a weight is to 1rm, the slower it moves. Many conditioning and strength coaches are just now starting praise super slow training one of the quickest ways to increase strength and muscle tone. The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. Superslow ist im weiten sinne ein krafttraining mit einem ungewohnlich langsamen. Its amazing that exercise methods have been developed like this that could benefit those who especially have difficulty with a lot of motion. Everyday low prices and free delivery on eligible orders. When you exercise in a slow and controlled fashion, you get stronger with fewer injuries. When you move quickly, there is no time to actually think through the movement.
Super slow the ultimate exercise protocol abebooks. Citywide superslow is chicagos premier superslow facility, where highintensity training generates the fastest and greatest results. Used items may not include supplementary materials such as cds or access codes. We desire the minimum amount of exercise that will produce the stimulus for adaptation. Since youre depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 710 seconds. It is also good if you only have very modest fitness goals and have a very time constrained schedule. Here is how jones addressed the tempo of an exercise in his book. 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. I personally have incorporated super slow strength training techniques to my workouts for many years.
Theoretically, the more fatigued muscle will respond by growing, thus making you stronger and potentially boosting your metabolism. The book is easy to read and you get good information about training an nutriation for any body who is suspicious about the super slow hit principle should try out. Super slow training is a highintensity workout without the highintensity speed of hiit. Funlifestylefitness has morphed into feel good kick ass. 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.
Individual results may vary depending upon diet, body makeup, and lifestyle. Super slow weight training is, unsurprisingly, the practice of lifting weights really slowly. And you can challenge your muscles in a new and different way. May show signs of minor shelf wear and contain limited notes and highlighting. Super slow is a technique that calls for moderate weight amounts lifted at much slower tempo, 10 seconds on the lift or positive resistance and 10 seconds on the return or negative resistance. May, 20 our book three simple steps to treat back pain is available on kindle.
The ultimate exercise protocol, explaining that the idea behind the protocol is to utilize a 10 second lowering10 second lifting. For normal adults, once they are comfortable with super slow, repetition numbers go way down, to 24 repetitions for most upper body exercises and 36 repetitions for most lower body exercises. At the very least, your size may stay the same as opposed to losing size due to inactivity. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines. Ihmc stemtalk episode 24 doug mcguff highintensity. Super slow demo breakdown my routine i usually do this once a week and incorporate my other workouts the other days but have at least 2 days of rest after this and during that time i feel as if i just worked out. Most of these dishes freeze well too so your efforts will be rewarded time. And third, slow speed permits concentration and study during the movement. It has been around probably for as long as weight training has been. A typical workout lasts less than 30 minutes, and you do just one or two each week. Super slow weightlifting with dumbbells member workout by.
Brief workouts all of our workouts last 20 minutes or less. For more information about superslow resistance training, please see my interview with dr. With super slow training, each rep lasts somewhere between 10 and 20 seconds. Ihmc stemtalk episode 24 doug mcguff highintensity exercise. In the 80s a workout system called superslow was introduced to the. Maximize your minutes in the gym with super slow training. Super slow weightlifting with dumbbells member workout. Try my super strength negative training on this blog post for a sample of it. The ultimate exercise protocol by hutchins, ken and a great selection of related books, art and collectibles available now at. Superslow training is another term used for the hit modality of training. For more information about super slow resistance training, please see my interview with dr. Ken notes that the super slow protocol, as described in mcguffs book, is performed exclusively on machines, and asks whether this training transfers to what are sometimes called real world functional movements and basic movement patterns squat, hinge, push, pull, carry. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. The ss results are even more significant when you consider that the last 16 pounds took eddies.
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. Nov 08, 2016 the gym is dedicated to the type of highintensity fitness training using the super slow protocol. Fans of super slow training claim that because it puts your muscles under constant tension, you dont need much of it to see results. Mcguffs ultimate exercise facility, our training approach produces results. The superslow program began when its developer, ken hutchins of orlando, fla. Big dardens super slow book from 1990 big dardens super slow book from 1990. The ultimate exercise protocol 2 by hutchins, ken isbn. Slow burn, power of 10 and the 12 second sequence are not superslow. The remarkable thing is that eddie got better results from six weeks of ss training then he did from 10 weeks of conventional hit exercise. One form of resistance exercise that has drawn attention is superslow resistance training.
Aug 27, 2018 superslow zone continuing education and compliance, llc, a department of superslow zone, llc, has been accredited as an authorized provider by the international association for continuing education and training. Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps. Slow burn and power of 10 are similar in that they are also high intensity training protocols using slow rep speeds, but are unique protocols. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. And slow movement correlates with higherintensity and safer exercise. How to do super slow training training system youtube. Our book three simple steps to treat back pain is available on kindle. A new super slow trainee, or someone particularly elderly or frail uses as many as 10 repetitions per exercise over 3 minutes of time. With the super slow training study, there are two glaring issues.
Training the injured area with 10 sets of 10 repetitions with an exercise that does not hurt such area in super slow fashion is a nice way to create stimulation without further damage. Introduction there are many different methods of resistance training. About a year ago i heard and read about new wave fitness, and i decided to give it a try. The concept of super slow lifting is not a new concept.
Second, slow speed minimizes momentum which undesirably unloads the muscles. I think its a good idea to try out super slow training to see if it is a workout method that you enjoy and benefit from more than what youve tried in the past. Lifts take 15 seconds to do, 10 seconds down and 5 seconds up. Super slow resistance training university of new mexico. Super slow is a form of strengthening physical exercise resistance training popularized by. Additionally, instead of using a speed of 1 second up and 1 second down like traditional sets, super slow weight training sets use. Superslow strength training may help prevent boredom in your strength training routine. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. Superslow zone continuing education and compliance, llc, a department of superslow zone, llc, has been accredited as an authorized provider by the international association for continuing education and training. Both of these workouts can produce amazing results. Big dardens super slow book from 1990 serious strength.
It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed. A book was published in may of 1992, titled super slow. The entire workout shouldnt last more than 20 minutes. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with superslow weight training. 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. I like how you mentioned that even though its slower, progress is being made. Nov 27, 2019 super slow weight training is a form of high intensity resistance exercise where you use a slow and controlled rep speed when completing a repetition of a given exercise. Oct 29, 2014 while you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with super slow weight training. Begin by lifting the weight as slowly and gradually as you can. The super slow principle does really work and you save a lot of time. Doug mcguff is the coauthor of the book, body by science, a revolutionary training book that explains the science behind superslow. 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 body by science. A good workout for beginners should include five to. Doug mcguff on superslow weight training, hit workouts.
In addition, i have also seen many books written by dr. In this episode of stemtalk, mcguff talks about why this type of exercise is better for the body, safer, and able to prevent agerelated conditions such as sarcopenia. Remember, hutchins says, the objective of super slow exercise is to make the muscles fail. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Doug mcguff, coauthor of body by science to discuss the benefits of superslow weight training, high intensity exercise, and where to focus your training efforts after 35 who is dr. Thanks for mentioning how super slow training can be beneficial for building up muscle. But the uniqueness of super slow workouts doesnt stop there. Oct 20, 2008 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. Learn about 14 different bodybuilding training systems in this book you. Super slow super effective full body workout duration. 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. My father is looking into super slow exercise training to get back into working out and building up his strength. A brief rundown on the icelandic health symposium 2017 i have just returned from my trip to. Call 8648860200 to contact ultimate exercise or for a free introductory workout.
Move briskly but safely between exercises, he says. Aslso exsercises with different machines and free weights. For super slow weight training, this works like crazy. Jul 07, 2019 an ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. Efficient muscular loading is what highintensity exercise is all about. Home new wave fitness slow motion one on one training in. 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 to 10 seconds up and 5 to 10 seconds down. The concept of slowmotion weight strengthening is something that i had never heard of before. The ultimate exercise protocol 9780963319906 by hutchins, ken and a great selection of similar new, used and collectible books available now at great prices. A super slow weighttraining program can dramatically improve strength, users say, and the workout is intense. A superslow weighttraining program can dramatically improve strength, users say, and the workout is intense.
Prestigious international iacet accreditation the superslow zone is accredited by the prestigious iacet. Superslow training, ken hutchins and the superslow zone. Nov 29, 2006 it seems that you would be calling or at least implying that darden made up the results eddie m got in this book. When done in this fashion, your workout will take no more than 12 or 15 minutes. Now superslow reps is not to be confused with heavy loads performed under control. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. 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. At progressively faster speeds, the forces increase exponentially and, whats more, the required loading on the intended muscles to be exercise is obviated. The secret is a healthy diet, and very important exercise, exercise, and exercise. Mar 08, 2016 now superslow reps is not to be confused with heavy loads performed under control. The ultimate exercise protocol by hutchins, ken and a great selection of related books. If you are a beginner, regardless of goals, a super slow lifting training protocol is the best way to go. Superslow weight training increases strength webmd.
Rather than doing multiple sets for each body part, super slow training typically involves just one long set for each exercise, and each set is performed until your muscles are completely fatigued. The patented ultraglide top plate system is the product of a collaborative effort by the associates of renaissance exercise to minimize operational friction. If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles after 12 to 15 repetitions. How to do super slow resistance training quick and dirty tips. Remember, hutchins says, the objective of superslow exercise is to make the muscles fail.