In 1982 a man by the name of Ken Hutchins invented a new form of strength training called “Super Slow” while doing some research at the University of Florida, Mr. Hutchins was searching for a new training method that would provide greater results than the various techniques that were being employed at that time. He began testing the concept of doing “time-based” reps while using Nautilus machines, free weights or even the person’s own body weight. He soon determined that a person would gain 50% more strength over an eight week period if they lowered the weight, increased the time of each rep to a minimum of 20 seconds and did only one set to complete muscle failure. How could this be true? Well with Super Slow your muscles are under a constant load for a longer period of time which is called (TUL) Time Under Load. By stressing the muscles continuously, Super Slow training eliminates the bouncing or ballistic movements that are normally caused when an exerciser changes direction. So for instance, if you do pull ups really fast, your muscles will only be loaded for a portion of the upward movement and under very little load on the downside, and you would be able to cheat from the residual bounce created there, in order to do more reps. But with a Super Slow pull-up you cannot cheat and your muscles will be stressed to the max until they begin to quiver and ultimately fail. Lactic acid builds up at a faster rate and ultimately you will end up shedding body fat and seeing more muscle tone. That said, Super Slow is a difficult and sometimes tedious method of training and probably works best as a portion of your overall weekly workout routine. It can be done in 10 minutes a day and also in regular work attire. So give it a try and experiment with the length of time that you allow for each repetition. Try doing only one repetition for each exercise and even take as long as five minutes to do one rep. Start with a pushup on your knees and advance to a full bodyweight pull-up or for seniors or deconditioned folks try using machines with light levels of resistance. |
