How To Do Super Slow Training | Training System
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- čas přidán 19. 12. 2019
- How to do Super Slow. An exercise training system tutorial
Super Slow is a form of strengthening physical exercise (resistance training) popularized by Ken Hutchins. Super Slow is Hutchins trademarked name for the High intensity training approach advocated by Arthur Jones. It is based on ideas from the 1940s and 1960s called 10/10 "muscle contraction with measured movement" and implemented using fixed weight Nautilus machines. In more recent times such "Time Under Load" ideas have seen a renaissance with Dr Doug McGuff's best selling Body by Science. - Jak na to + styl
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BREATHE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
A couple things to point out. Don’t allow the micro-rest at the top (in this exercise), or in any exercise. No rest. Also choose weight appropriately, so that you go to complete muscle failure, and cannot continue, in each set.
I did this for about a month and gained a lot of muscle.
Jea sure budy😂
from a "nutralistic" point of view this is the most healthy way to gain muscle strenght without exerting unnecesary forces on your joints and bones from shocks and accelerated forces. since you can do basically the same amount of excersie with waaaay less wieght. however, i'd not recommend to do repetitions like those right away or you are goint to hate it the 1st day. no matter how much weight you can lift conventionally, this is just too different, so gradually increase repetitions.
There is also dynamic tension exercises to complement this. think of what lions do, those long powerfull "stretches" (requieres hight protein diet to be really effective) (sorry for the lack of better words, english is not my 1st language).
This looks brutal. I'm going to do it.
I’ve been following a program like this for several months now with a view to building strength but without more muscle mass than necessary.
SuperSlow used to be trademarked; now anyone can use the term. "Real" SS subjects train to failure. To do so on a back-squat, w/o a rack pinned in bottom position, is a potential crippler.
Working out this way can be brutal.
Just an observation. He probably shouldn't rest at the top even for a millisecond. Each up and down movement over a 60-90 seconds period should have constituted one set to failure. The weight seemed a bit lite for him since he didn't achieve failure. Maybe add a few more pounds on the bar.
That was low intensity, the trainee was not even breathing hard. I've worked with Ken Hutchins at the Super Slow Zone and by the middle of the set, one is really sucking some wind, and it's impossible to complete the set without really ventilating. After 5 to 6 different exercises one is in a serious oxygen debt, with cardiac perfusion at a very high rate.
The trainee is clearly a novice. It would not be appropriate to put a novice through a normal workout with all exercises to failure without gradually working them up to it over several weeks.
The demonstration should have been performed with an experienced trainee, assuming they actually use the protocol consistently.
@@DrewBayePerhaps the trainer's also a novice:^)
@@lazur1 it would appear so. Unfortunately many personal trainers don't really know what they're doing. A lot of what they're taught is either outdated or faddish nonsense (e.g., a lot of so-called "functional training")
he should not be fully extending at the top, he needs continuous loading of the muscle, he would get a much more effective workout and this would be a better demonstrationl.
he also seems ot be holding his breath
yeah theres some serious sand bagging here, by going extra slow at the top range of the movement hes not nearly as fatigued as he should be. staying lower is better.
For efficiency, you're correct, but as long a subject goes to failure, (granted, after a technically too-long set), because of locking-out at the top, they'll still achieve the intended result.
You’re not “looking for 4-6 reps” - you’re looking for momentary musclular FAILURE. The body can’t count! (Momentary muscular failure is why this type of high intensity training is usually done on machines.)
Weight that allows full range of motion to exhaustion
Best results for me get big and big with 10/10
1/2 times a week
It's easier and safer to do these on exercise machines, especially for older people.
Starts of easy and the it starts to kick in ! Hurts
doing it wrong, but still effective a little. better on machines to failure on the concentric. but most fitness stuff these days is to easy and always a little wrong. super slow has been around since the 70's ( I would know as I was certified for this in 85).
I would think super-slow would be a compliment to traditional weight training and high-intensity. Super-slow could increase your time-under-tension, while not straining the joints as much. However, you'd really have to make yourself work to failure.
-if you just keep doing the same thing every day, the body will adapt and stop you from actually going to failure, so it is good to mix it up
-injuries are the most common reason people don't make progress in weight-lifting, not chosing the wrong program
So, I think it offers some benefits, yet has some drawbacks.
The body does NOT adapt, does NOT stop going to failure. Quite the opposite: Over time, subjects get a better idea of what failure really is, & squeeze out extra reps that a novice doesn't feel able to accomplish. Discomfort becomes irrelevant, & doesn't stop the trainee from repping, the weight stops moving on it's own, while the trainee keeps pushing/pulling a few more seconds, until the weight sinks down of it's own accord. Changing-up ruins tracking of progress. One must train the same way for months to be assured that added time, reps , or weight is due to truly becoming stronger, as opposed ot learning a new skill, (even the simplest exercise involves an aspect of skill).
You do not need to "mix it up" to keep progressing.
LOL, Colin was straightening too much at the top and having a brief rest. Should have gone to failure as well.
Nice accent.
I don't think he has enough weight.
So this Is the method for getting super skinny?
I wouldn't say 'super skinny' ... Maybe lean and strong is the goal of this practice. But yeah, these guys are thin
Bodybuilders consume massive calories, & train w/long breaks to avoid systemic fatigue while building muscle. Wanna be 5'9", 260 lbs?, SS's all-encompassing protocol's probably not for you. Wanna stay 185 lbs, 15% bf instead of 25%, & double the strength?, try SS.
Sorry, but this entirely misses the point. The key to SuperSlow is to train to momentary failure. Drew Bayes points out that this involves digging far deeper than most people realise. You continue your reps till you literally can't move another inch, and then you pause for a few seconds at the sticking point and try to move a little more before you finally give up. This makes the sessions extremely demanding both physically and mentally - which is why they are typically only 20-30 minutes long and restricted to once or twice a week. Any more will lead to overtraining. In return you get a safe and highly time-efficient route to strength and hypertrophy.
Yes it’s very difficult , but I’m yet to see anyone who’s really buff that only lifts like that. I don’t know if it being harder really promotes more muscle growth.
It's just as effective for muscle growth as conventional rep speeds, but safer.
@@DrewBaye I would like to start doing this cus of my lower back pain. It’s just hard by myself to count reps cus I’m so focused on the breath and intensity
@@davidevan4461 if possible, record video of your workouts, then scroll through the video and count the reps after. Then you won't have to worry about keeping track during your workouts and can devote all your attention to form.
this should be dumbed down for newbies. New trainees, esp older ones who are the most likely users of super-slow technique don't even know what "eccentric" means. Think about your audience.