so you have continued with it to this day right?
ta ta
Actually, no. The routine worked very well, but only for a brief period of time. After about 12 weeks of doing super-slow chins the results plateaued and I did not get any stronger or any muscular. I tried doing super-slow for other body parts and got somewhat ok results with hamstrings using super-slow lying leg curls, but the other exercises in which I tried super-slow I only got a bit stronger, but noticed very little to no improvement muscle-wise. One of the things I was most pleased with was that I was able to increase the number of reps I did doing normal bodyweight chins. At a bodyweight of 215lbs, I used to be able to do only about 8 pullups with full range of motion. After doing the super-slow chins my bodyweight chin went up 4 full reps, which wasn't bad for an experienced lifter with only 12 weeks of superslow. A 50% increase in reps!
I never rely on a single exercise, or routine for longer then a couple months before I change things up. My body just adapts to different exercises and routines too quickly, so I'm constantly evaluating new ways to encourage new muscle growth. Super-slow was something that worked BRIEFLY, then that was that. I'm just pointing out that during the brief time I experimented with super-slow (specifically, chin-ups) I did get very good results. The routine was 10 seconds positive.. pause... 10 seconds negative. Each rep is 20 full seconds, with about 6-8 reps per set. Very grueling.
