If so, our expert personal trainers specialize in a unique slow motion strength training method called slowburn. A weightlifting concept of which id been vaguely aware yet hadnt found the motivation to explore. The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. Superslow training is another term used for the hit modality of training. It is also good if you only have very modest fitness goals and have a very timeconstrained schedule. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. The super slow workout is based on the protocol discussed during our interview with dr. This super slow form of resistance training was popularized by inventor ken hutchins who. Superslow weight training increases strength webmd. 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. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine. The ultimate exercise protocol 2 by hutchins, ken isbn. Super slow might not change much of your workout if youre already lifting near your limit. The slow motion exercise that will change your body in 30 minutes a week broadway books.
Try a set of squats i use racks to catch the weights, safety at all. 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. His diet ideas are more like a lack of ideas, he totally disregards the value of novelty,as if clients will continue to be subject to the purely physical rules of exercise long enough to. Unlike regular workouts, where you complete a certain number of reps, super slow weight training sets are done for time.
Technique is important in these exercises and a trainer can really help you reach optimal results. By pursuing a type of exercise md and i wrote about in the book slow burn. May 14, 2001 for the better part of 20 years, philip alexander, md. When you exercise in a slow and controlled fashion, you get stronger with fewer injuries. Doug mcguff and outlined in his book, body by science. Individual results may vary depending upon diet, body makeup, and lifestyle. A superslow weighttraining program can dramatically improve strength, users say. This slow approach eliminates acceleration and momentum, working the muscles more effectively and safely. The ultimate super slow workout train for longevity. It is the ultimate cardiovascular circuit exercise routine, much more time efficient and less damaging to your joints than jogging or other aerobic exercise. Freds an interesting case study in internet fanaticism his name pops up all over the web on forums and the comments sections of blogs.
While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. Oh, and you only perform it once a week, at most once every 5 days. In just 30 minutes a week, slowburn training gives you a firm, powerful and flexible body all without cardio, stretching or pounding. Try my super strength negative training on this blog post for a sample of it. Or at least, i hope youre not otherwise the press isnt going to, uh, press. Slow motion strength training was originally designed at the university of florida medical school. With super slow training, each rep lasts somewhere between 10 and 20 seconds. Fans of super slow training claim that because it puts your muscles under constant tension, you dont need much of it to see results. An interesting part of the newer versions of super slow resistance workouts is that rather than doing multiple sets for each body part, you just do one long set for each exercise. When youre doing a bench press youre not looking at your watch.
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. Superslow training, ken hutchins and the superslow zone. It may also be good to start these workouts with a trainer. A typical super slow workout is maybe 15 minutes of constant, demanding work done in 2025 minutes of total time. Citywide superslow is chicagos premier personal training superslow facility, where highintensity training generates the fastest and greatest results. How to focus tips from a cambridge don, london cabbie and others. 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. Many conditioning and strength coaches are just now starting praise super slow training one of the quickest ways to increase strength and muscle tone. A typical session lasts 1020minutes, and typically involves 35 sets. Both of these workouts can produce amazing results. Slow burn fitness for boomers the official website of. About 15 years ago, at a gym where i trained regularly, there was a very skinny guy, about 5 10, maybe a buck forty in weight, who always smelled bad, and always trained with super slow reps. Later, darden rewrote one of his workout books with a chapter about hutchins superslow.
This book offers 50 different workouts, including total body workouts, specialization programs, combined dumbbellbarbell routines, etc. Readers may remember my post on slow burn author and lowcarb shill fred hahn from a while back. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with super slow weight training. Research hasnt shown superslow strength training to be superior to other forms of strength training.
If you are a beginner, regardless of goals, a super slow lifting training protocol is the best way to go. Amazing super slow senior weightlifting a paradise for. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10. Slow burn, power of 10 and the 12 second sequence are not superslow. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. You will finish breathing hard with your pulse pounding. Citywide superslow high intensity strength and personal. Zickerman and fredrick hahn, the author of the slow burn fitness revolution. Check out these bestsellers and special offers on books and newsletters from mayo clinic. Also known as the super slow technical manual, this comprehensive text is written by the author who dares to define exercise. Super slow training is a highintensity workout without the highintensity speed of hiit. The entire workout shouldnt last more than 20 minutes. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines.
Each set is performed until muscle failure or until your form degrades to the point of being dangerous. Citywide superslow is chicagos premier superslow facility, where highintensity training generates the fastest and greatest results. The sciencebased superslow method involves lifting and lowering a challenging weight over a 20second timeframe. Hit is a very short, very intense, 1 set to failure resistance training protocol. A super slow weighttraining program can dramatically improve strength, users say, and the workout is intense. Experience the benefits of highintensity strength traininga fullbody workout in only 20 minutes, once or twice a week. Fred clearly has a lot of spare time on his hands, and instead of spending it on important things like training, travel, family, friends and females, he. Doug mcguff performs a high intensity workout at exercise inc in brownsburg, in.
A long time ago, some trainers and wannabe experts took that notion to the extreme and came up with the idea that if slow reps are good which by itself, simply lacks context then super slow reps would be the real secret to building a physique. Dardens expertise on motor learning was a pivotal influence in the development of superslow exercise. As with any workout, please make sure you discuss the new workout with your doctor to make sure you are physically up to it. The perfect workout has been using and improving these theories for over 20 years. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Yes ken hutchins can be rudely blunt, not trying to hide his anger at exercise methods that he believes are dangerous. Doug mcguff is a physician, the material on this website is provided for educational purposes only, and is not intended to be used for medical advice, diagnosis or. He always talkedup the method, and how great it was, and often attempted to get some of the bigger guys in the gym to try super slow.
In fact, just three or four slow reps can often be as challenging as twenty fast ones. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. In the past, resistance bands have gotten a bad name in gym circuits through their association with middleaged women doing aerobics with 5 pounds of resistancenot that theres anything wrong with thatbut the truth is that bands can be worked for serious strength training, too. In fact, super slow lifting has been around since 1982. Super slow is a form of strengthening physical exercise resistance training popularized by. From heavy duty to superslow takes you through the. For super slow weight training, this works like crazy. Several years back an article appeared in newsweek that our agent, channa taub. This method was initially created to help seniors increase bone density and has been scientifically proven to increase muscle mass, metabolism and many more benefits.
Learn about 14 different bodybuilding training systems in this book you. Going slowly also requires extreme focus, adding a meditative quality to the workout. Ken hutchins created the method so older women, lifting weights to prevent osteoporosis, could perform weightbearing exercise safely. Superslow ist im weiten sinne ein krafttraining mit einem ungewohnlich langsamen. Dr doug mcguff is a guru and has written a fantastic book. When superslow is mentioned, it is important to determine whether its context is for a specific exercise protocol or for a moregeneral exercise philosophy. Theoretically, the more fatigued muscle will respond by growing, thus making you stronger and potentially boosting your metabolism. The ultimate exercise protocol level i 9781604618495 by ken hutchins and a great selection of similar new, used and collectible books available now at great prices.
Why this 20minute, onceaweek routine is the best thingeverfor anyone who detests working out if you sit at a desk all day but arent motivated to. How to do super slow resistance training quick and dirty tips. Personal trainers and intelligent machines strengthen your body in just 20 min 12 times a week. Our book three simple steps to treat back pain is available on kindle.1491 1066 1281 615 491 83 727 861 1348 1513 585 1144 527 1072 1239 169 51 239 1207 366 187 398 545 1236 1509 463 1366 875 1504 1081 78 1286 573 794 675 1297 1276 153 1223 285 39 105 980 190 448