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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Livewire on October 25, 2007, 08:09:26 PM
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I'm toying with it.
any experiences? good/bad? the basics? thanks!
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It could be good as a change of pace but I wouldn't continue for long periods of time. It was sort of the rage years ago but quickly fizzled out. Possibly because people weren't seeing the results they thought they should.
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try it with keeping the rest between sets kept to 30 secs.. It's worth doing.
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I tried it but I dont have the patience to go super slow.
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Might be good for a short while but it will limit poundages severely...............l ess rest between sets can compensate for this like Alex said!!
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Won't do much in the hypertrophy dept., but it's known to increase strength :-\
(based on studies that used previously sedentary people)
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In my viewpoint it's great for for people who are not into hardcore fitness. It is really a safe form of lifting when you do your reps super slow on machines. It's great for rehab. I am concerned with 45 plus year olds getting their blood pressure through the roof doing a 10 second concentric and a 10 second negative. I don't care how many shallow breaths you take.
Ken Hutchins who is the guru of super slow has not found the acceptance for his training protocol. He feels it is the best way to train. His role model Arthur Jones if memory serves me didn't agree with his super slow reps. It's also "blasphemy" that he altered Arthur Jones's Medx machines. Remember he modified all those Arthur Jones MedX machines for super slow by changing the cam? Maybe Hutchins has some medical problems for an excuse but he always seemed like an out of shape guy to me. The fact remains if you want to lift 100lbs. the wrong way to go about it is to lift 40lbs in slow motion. The less weight you lift the lower the recruitment of muscle fibers. I believe in proper form and not throwing a weight through momentum but doing 20 second reps is ridiculous for a healthy athlete trying to get stronger.
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Agree with Oldtimer. If you want, try a super slow negative at the end of your sets, I enjoy this methed alot as it generates a lot of rewarding pain ;D
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Probably little to no benefit at all IMO, as compared to a more controlled tempo. Change the tempo up for your exercises, primarily using explosive movements and throwing in the more controlled tempo's. This is what Poliquin recommends.
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i dont ever do super-slowmo, but fairly slow, controlled movements especially the negative portion are more productive than fast reps-lat pulldowns, incline benches, barbell curls for example. It goes good with age and muscle maturity imo.
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I'm toying with it.
any experiences? good/bad? the basics? thanks!
its shit.
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In the last decade more attention has been paid to the effects of speed of movement in strength training than ever before. It is against this background of research interest that the current obsession with rep speed has filtered down in to gyms and marketing departments and infused some individuals with a religious fervour.
One group with a clear view on what constitutes the “best” rep speed for building muscle are the disciples of SuperSlow®. SuperSlow® followers perform all their reps very slowly - taking around ten seconds to raise the weight and a further ten seconds to lower it. They do this in the belief that it “maximises safety, improves concentration of muscular effort and minimises momentum for better loading of the muscles” (1). The SuperSlow® group is headed by ex-Nautilus employee Ken Hutchins. In the 1970’s Nautilus founder Arthur Jones proposed a system of exercise in which the trainee performed one set of each exercise to the point of total fatigue, which he called “High Intensity Training”. He then used this system to market his Nautilus exercise machines and gyms. Since 1992 Ken has expanded this ethos of infrequently performed minimal amounts of work into the SuperSlow Exercise Guild through which he now offers instructor certifications in SuperSlow® training and a further line of exercise machines. There are many other principles involved in SuperSlow® but here I will focus on rep speed as it is by far the most popular tenet in gyms today.
So, what can we expect to gain by simply doing all of our exercises very slowly? Is it really the best way to build muscles, and what specific adaptations can we expect? First of all we must consider that the majority of published research indicates that adaptations to strength training are both load and velocity specific. Therefore if you were to use a slow rep count for several weeks you could expect to get “stronger” within the constraints of that slow rep speed but there would be little carryover of that strength to other speeds of movement.
By deliberately reducing acceleration you would not be producing much actual force nor attempting to do so until the very end of a fatiguing set so we would expect strength gains to be minor. We also must consider the inverse relationship between force production and intra-muscular tension. The slower we move a load the more time the body has to couple actin and myosin cross bridges and therefore the more tension is developed within the working muscle. Surely this is a worthwhile stimulus for muscular growth? Well, yes and no. The amount of tension that can be developed is ultimately still governed by the load, and of course the slower we move the smaller the available force and hence the lighter the load that must be used so there comes a point where the load utilised is just too low to develop any great amount of tension regardless of speed of movement.
This is relevant to muscle growth as the basic “recipe” for hypertrophy is load lifted x work done = cross sectional area. The guy’s and gal’s who lift the biggest weights for the greatest volume of work (total reps) usually have the biggest muscles. If I handed you a dumbbell and asked you to perform the greatest number of reps possible with a fixed weight would you do those reps with a ten second concentric and a ten second eccentric? Of course not! You would perform them at a smooth, natural tempo and that is what is really the “best way to build muscles”.
(1) SuperSlow of Scottsdale website.
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doing movements too slow can actually be dangerous.
+ for athletic purposes it is totally catastrophic
useless for a bodybuilder too
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If your main goal is strength, then give it a goal. If your training for hypertrophy, id give it a miss. Much more suitable types of training out there.
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If your main goal is strength, then give it a goal. If your training for hypertrophy, id give it a miss. Much more suitable types of training out there.
super slow for strength? never ever. its terrible for strength..if your trying to get strong you should try to move the bar as fast as you can! even on ligther sets. plz dont give advice about things that you dont know anything about.
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super slow for strength? never ever. its terrible for strength..if your trying to get strong you should try to move the bar as fast as you can! even on ligther sets. plz dont give advice about things that you dont know anything about.
your an asshole but I agree ;D
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super slow for strength? never ever. its terrible for strength..if your trying to get strong you should try to move the bar as fast as you can! even on ligther sets. plz dont give advice about things that you dont know anything about.
I wouldn't say i know nothing about it as im merely trying to tell what i have read in some reports. Some say its good, some say it isn't.
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I wouldn't say i know nothing about it as im merely trying to tell what i have read in some reports. Some say its good, some say it isn't.
well now you know: super slow is shit for strength. its shit for bodybuilding too.
basically its totally useless.
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well now you know: super slow is shit for strength. its shit for bodybuilding too.
basically its totally useless.
I agree with you on this. I certainly wouldn't do it.
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super slow is great for negatives, to an extent-to train your nervous system-fast reps are good, when you get to very heavy weight-on pressing movements, i dont necessarily agree.
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I think as long as reps are controlled by you on both the positive and negative sides with little momentum then that is the proper cadence.....not too fast or too slow but "controlled".
If Super-Slow was so good don`t you think everyone would be using it exclusively?
Think about it,no one of any merit size or strengthwise is using it.
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In the real world of combat and athletics speed and power rule. When you throw a punch or tackle an opponent you do it with explosive force. Jumping for a rebound or sprinting in sport requires power. Why would slow motion lifting be the route to improve athletic performance?
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I think it's a good tool change things up. Go with it for a time then switch.
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Superslow (IMHO) causes excess stress on tendons and joints and is more detrimental for bodybuilders than it is good. Changing tempo, however as some previously mentioned, can be of great benefit, doing a quick positve into a slight pause at the extension and then moving into a 3-4 times slower negative is somewhat typical of those routines. So a 1 second positive, 1 second hold, then a 3 or 4 second negative might work for you.
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I think it's a good tool change things up. Go with it for a time then switch.
no, dont. use other tools to add variation to your training.