Super-Slow Strength Training for all ages
I have utilised Super Slow strength training for many, many years. It has had a profound impact on both my physical and mental well-being. I see it as the most efficient and effective method for health that exists within strength training. It also has the added advantage that it does not require a significant amount of time spent practising the technique.
Super Slow strength training is a revolutionary approach to fitness that challenges traditional exercise norms by advocating for ultra-slow, deliberate movements that maximize muscle engagement and efficiency. This technique, founded by Ken Hutchins in the 1980s, is grounded in science and has been proven to offer numerous health benefits, including improved cardiovascular health, weight loss, increased stamina, and enhanced mental well-being. This article delves into the specifics of Super Slow strength training, detailing the best equipment to use, the precise technique, and the profound physical and mental benefits that come with this unique training style.
The Technique: Slow, Deliberate, and Powerful
Super Slow strength training is characterized by extremely slow repetitions, typically lasting 20 seconds or more for a single rep. Each repetition should consist of a 10-second lifting phase (concentric) and a 10-second lowering phase (eccentric). The objective is to maintain constant muscle tension, eliminating any momentum that could otherwise reduce the workout’s effectiveness.
The Need to Move Slowly: Moving slowly during each repetition ensures that the muscles are under continuous tension, which maximizes muscle fiber recruitment and reduces the risk of injury. This methodical approach also increases the time under tension, which is crucial for muscle growth and strength development.
Going to Failure: In Super Slow training, reaching muscle failure is essential. Failure occurs when you can no longer perform a repetition with proper form, regardless of the effort exerted. Achieving failure typically happens between 4-6 repetitions. Once you hit this point, it’s time to increase the weight during your next workout, as progressive overload is a key component of this training methodology.
Rest Times: Rest between sets should be kept minimal, ideally around 60-90 seconds. This allows for enough recovery to perform subsequent sets effectively while keeping the muscles engaged.
Frequency: Super Slow strength training is incredibly intense, so it’s recommended to perform this workout only 1-2 times per week. This frequency provides ample time for muscle recovery and growth, preventing overtraining and ensuring optimal results.
Best Gym Equipment for Super Slow Training
When practicing Super Slow training, certain pieces of gym equipment are particularly effective due to their ability to provide controlled, consistent resistance throughout the entire range of motion:
- Leg Press Machine: Ideal for targeting the quadriceps, hamstrings, and glutes, the leg press machine allows for slow, controlled movements with a focus on maintaining tension throughout the entire motion.
- Chest Press Machine: This machine helps isolate the chest muscles, providing a stable platform for executing slow, deliberate presses that enhance muscle activation and strength.
- Lat Pulldown Machine: Perfect for targeting the back and biceps, the lat pulldown machine allows for a controlled, vertical pulling motion that aligns well with Super Slow training principles.
- Seated Row Machine: This equipment is excellent for engaging the upper back and rear deltoids, promoting balanced muscle development and strength.
- Leg Curl Machine: By focusing on the hamstrings, the leg curl machine ensures that these often-neglected muscles are thoroughly worked through slow, controlled movements.
- Shoulder Press Machine: For building shoulder strength and stability, the shoulder press machine offers a safe and effective way to perform slow, overhead presses.
The Zen-Like Nature of Super Slow Training
Super Slow strength training is not just a physical challenge; it’s also a mental one. The slow, deliberate pace requires immense concentration and control, making the workout a meditative experience. Breathing should be relaxed and consistent, with a focus on maintaining a calm, steady rhythm throughout each movement. This zen-like approach to training not only enhances physical performance but also cultivates a positive mental state, reducing stress and promoting overall well-being.
The Importance of Progressive Overload
As you progress in Super Slow training, you will reach a point where the weight you’re lifting no longer challenges you to the same extent. At this stage, it’s crucial to increase the weight, ensuring that you continue to hit muscle failure within 4-6 repetitions. This progressive overload is a fundamental aspect of Super Slow training, driving continuous strength gains and muscle growth. Over time, the weights you lift will increase exponentially, reflecting the significant improvements in your strength and endurance.
Accessibility and Resources
If there are no gyms or trainers specializing in Super Slow training near you, don’t worry. Numerous online resources are available to guide you through the process, from instructional videos to detailed workout plans. These resources ensure that anyone can benefit from this scientifically-backed, medically valuable training method.
Conclusion
Super Slow strength training is a powerful, effective, and scientifically supported method of building strength, improving cardiovascular health, aiding in weight loss, and enhancing mental well-being. By focusing on slow, controlled movements and going to failure, this technique provides a full-body workout that is as mentally engaging as it is physically demanding. Whether you’re a seasoned athlete or a fitness novice, Super Slow training offers a pathway to profound physical and mental transformation.
