You must be sufficiently rested between workouts to make gains. The superslow program began when its developer, ken hutchins. Superslow training, ken hutchins and the superslow zone. New wave fitness provides a unique highly focused training session. 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. Lift personal training and nutrition specializes in a slowmotion, highintensity lifting protocol that is the. When you exercise in a slow and controlled fashion, you get stronger with fewer injuries. Superslow training is another term used for the hit modality of training. Do not attempt to shortcut this part of the equation by exercising more, or eating poorly. If the load with the weights is low enough, then the briefly acquired and complete fatigue is obviated, and activity is continued indefinitely, hence it is of low intensity.
Youtube stars the slow mo guys will test the latest in technology to reinvent the way we look at celebrities, music, pranks, comedy sketches and more, giving a oneofakind glimpse into what the world looks like in slow motion. Despite the fact its now possible to find a book, online promotion or latest expert touting the value of virtually every form of exercise or workout regimen, the routine known as super slow has stood. Doug mcguff, md on the best routine, frequency of training and recovery for the over40s hituni duration. Super slow training is, well, super slow repetitions of a strength building exercise that use a lighter weight than is typically used for a mass building workout routine. Join trainer george coach adams for our fun, fast, totally nonthreatening exercise videos. A superslow weighttraining program can dramatically improve strength, users say, and the workout is intense. This may sound ridiculous, but one of the things i found made this book a slow read other than the fact it is quite scientific, is the small font and the general size of it. Tone your legs, butt, arms, and core in this untraditional but super effective full body workout. Then you can start reading kindle books on your smartphone, tablet, or. Mcguff to your training facility or next business event to discuss how efficient exercise can get you in the best shape of your life while leaving plenty of time for your career and family. A typical session lasts 1020minutes, and typically involves 35 sets. In superslow training, the concentric portion of each strengthening movement in which muscles actually shorten as they are activated take a full 10 seconds to complete, and the eccentric portion in which muscles are forced to elongate as they are activated takes 45 seconds. Verkhoshansky has decided to selfpublish this new expanded version and has asked uac to be the exclusive worldwide distributor.
One of the claims of super slow training is that it requires more energy than traditional weight training. Superslow strength training may help prevent boredom in your strength training routine. Harski immediately follows the slow stuff with explosive moves to develop fasttwitch. A traditional strength training set is 10 repetitions at a speed of 2 seconds up and 2 seconds down per repetition. Super slow training, like any other training regimen, will only deliver results when you have adequately recovered from the stresses of your workout.
On the plus side, jackson clearly portrays the pervasiveness of injuries, the routines of training camp, and the rituals of game day. 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. 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. Your slow motion session will be one on one in a private training studio. A superslow weighttraining program can dramatically improve strength, users say. This is a nonsense word, since all body parts have weight and all earthbound. Its not as slow as super slow training, but it shows there are benefits in slow training at times. Super slow resistance training university of new mexico. 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. It seems that you would be calling or at least implying that darden made up the results eddie m got in this book.
Fastslow, highlow by peter spier and a great selection of related books, art and collectibles available now at. How to train to improve at any sport dr dan cleather phd. Long slow distance lsd is a form of aerobic endurance training in running and cycling. Within the past few years the word weight bearing exercise has emerged.
With super slow training, each rep lasts somewhere between 10 and 20 seconds. By doing superslow weight training you can gain 50% more strength. This is an essential read for the fitness professional. But working out like the flash wont make you superhuman if you are bobbing your head for apples with your elbows flared out over your shoulders instead of actually doing pushups.
I genuinely feel that superslow weight training is the most accelerated and effective approach to gain higher muscular strength, increase the rate of metabolism and bone density. So for example, if i am doing a bicep curl starting at the bottom, i count for five seconds during the upward phase, squeezing. Big dardens super slow book from 1990 serious strength. Youtube announces the super slow show a new show from. With the super slow training study, there are two glaring issues. Super slow training was originally used by bodybuilders way back in the 1940s. Hit is a very short, very intense, 1 set to failure resistance training protocol. Lift super slow strength training, liberty lake, wa.
Hituni the high intensity training university 27,975 views 4. Mcguff provides consulting services on a number of topics relevant to. The shock method the development of adaptation process during the long term sport activity the compensatory adaptation current adaptive reserve of the human organism the strategy to manage the adaptation in the training process the specificity of protein synthesis in the adaptation process the structural reconstructions during the adaptation process and the phenomenon of. Super slow slow tempo 610 seconds means there is even force applied without relying on speed momentum machine training to allow a targeted approach, keeping constant tension on the muscle. Researchers at the university of alabama at birmingham recently decided to test this claim. Begin by lifting the weight as slowly and gradually as you can. At that time, it was referred to as muscle contraction with measured movement, and involved a 10second lifting period followed by a 10second lowering period. Enter your mobile number or email address below and well send you a link to download the free kindle app. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Dynamic strength training isotonic one set of 48 repetitions, to maximum of a 12, is performed for each exercise. Linda is very proud of the extensive training that she needed to go through in order to become an official certified trainer for. One form of resistance exercise that has drawn attention is superslow resistance training.
Spend just 20 to 30 minutes, twice a week, doing traditional lifts at the. Supertraining yuri verkhoshansky, mel cunningham siff. May 14, 2001 for the better part of 20 years, philip alexander, md, was a dedicated runner. On super slow, you should be using about as much resistance as you use on a traditional strength training workout. Reviewed in the united states on february 11, 2012.
How to do super slow resistance training quick and dirty tips. Students can compare the slow animals to the slower ones using the fullpage chart. The effectiveness of low velocity superslow resistance. Today at the gym i was watching some poor young lad paying a personal trainer to put him through useless superslow reps training out of a book. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. The texas native pounded out an average of 60 miles a week. In a traditional weight training routine, you normally take 12 seconds to lift a weight and a little longer than that to lower it.
For a stretch, it appeared as though slowmotion strength trainingbetter known simply as super slowwould take its place alongside the fleeting exercise fads of yesteryear ok, it was only two years agobut it seems like forever. The particular program that i followed in my 9month experiment based on the book body by science authored by the very knowledgeable dr doug mcguff. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. In slow and slower students will have the opportunity to read about some of these sluggish animals. Super slow weightlifting with dumbbells member workout. Super slow training has had devotees since the days of arthur jones starting up the nautilus company in 1970 braith explained. Super slow super effective full body workout youtube. Evidence of increasing interest is becoming more apparent with the rise of internet references and the. At the very least, your size may stay the same as opposed to losing size due to inactivity. And you can challenge your muscles in a new and different way. Super slow weight training is basically exactly what it sounds like.
How to perform superslow weight lifting by aggressively working your muscle to fatigue, youre stimulating the muscular 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. For example, in a simple strengthening exercise such as the biceps curl, the lifting of the dumbbell to. 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. We limit the number of people in the training area, so there are no distractions. Super slow 4 ideal fitness is equipped with medical grade weight machines made by medx, to the specifications of the founder of superslow, ken hutchins, which he originated in 1982. A lot of my personal training clients start out thinking that training faster means training better. Normal cadence is considered six to seven seconds per repetition, typically a twocount up and fourcount down some trainers suggest three up. 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. Super slow, highintensity training an intriguing approach to conditioning.
Supertraining 6th edition expanded version by prof. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines. How to do super slow training training system youtube. Check out these bestsellers and special offers on books and newsletters from mayo clinic. This could turn into a book if im not careful, so im going to try to keep it short. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with superslow weight training. Each repetition is performed in a slow and controlled manner, 10 seconds up positive and 5 to 10 seconds down negative until temporary muscle failure tmf is reached. Super slow is a form of strengthening physical exercise resistance training popularized by. Garin baders dynamic finger exercises is a dynamic 3dvd super hand conditioning course revealing the unique and powerful hand exercises garin uses to give him extreme finger strength, flexibility, and finger dexterity in his career as an awardwinning concert pianist, master. In both studies, superslow training resulted in about a 50% greater increase p book. To get bigger legs using this approach, you would take a minimum of 10 seconds to complete a single repetition. Home new wave fitness slow motion one on one training in. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger.
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