Hi, I’m Abby Cain, a certified SuperSlow Instructor and owner of Rock Bottoms, a one-on-one personal fitness studio located in Asheville, NC. At Rock Bottoms, we utilize the SuperSlow Protocol, a form of resistance training that involves the combination of very slow speeds of lifting and lowering weight for a total body workout lasting 30 minutes.


A little about SuperSlow

SuperSlow is a form of resistance training popularized by Ken Hutchins. Super Slow involves the combination of very slow speeds of lifting and lowering weight, along with the general principles of the high intensity training approach advocated by Arthur Jones.

The 10 second lifting and 8 second lowering repetition speed (slow resistance training), originally invented and patented by Dr. Vincent “Ben” Bocchicchio, was suggested to Ken Hutchins. Hutchins further developed the protocol during Nautilus-funded osteoporosis research at the University of Florida in the early 80′s.

An identical method to the current SuperSlow protocol was used in the 1940s by body builders as a plateau breaker under the name MC/MM or muscle contraction with measured movement. The repetition tempo used in MC/MM was 10/10.

The method incorporates very slow repetition speeds as compared to traditional resistance training methods, with emphasis on minimizing acceleration to reduce the force the body is exposed to during exercise and improve muscular loading. SuperSlow workouts typically consist of one set of each exercise carried out to complete muscle fatigue. A frequency of twice weekly is recommended for most trainees, with even less frequency for more advanced trainees. Some research indicates that Super Slow produces superior results compared to traditional methods in as little as 10 weeks. Video


Our Training Studio

The personal training studio is located in downtown Asheville, on the ground floor of the BB&T building. You can utilize many of the nearby parking decks for FREE since workouts will last no longer than 30 minutes (1st hour of parking is free).

The fitness studio is kept cool with A/C and fans to ensure that muscles do not fatigue due to heat exhaustion, and we utilize MedX and SuperSlow equipment that is checked and maintained regularly for proper operation.

Restrooms are located in the building, and although sweat is minimal during workouts, we offer a changing room for your convenience. During your 30 minute training session there is no one else in the studio except the trainer; a true one-on-one experience.


Click here to get started with a FREE TRIAL session Or Contact Us so we can answer any questions you might have.

Our clients come from all walks of life with specific needs and goals. We work hard to help each client reach what they have set out to achieve. The testimonials below are a small number of clients who are happy to call Rock Bottoms their home for healthy living.



At Rock Bottoms there are NO membership fees or orientation fees – the only thing you pay for are your personal training sessions…that's it! No year long contracts that keep charging your credit card even if you stop coming.

Our sessions are designed to help you reach or maintain a healthy weight, improve your strength, well-being and overall health. With Rock Bottoms, there are no more missed workouts, intimidating situations or waiting for equipment. Our studio is set up for a dedicated one-on-one atmosphere to help you reach the results your looking for. During your 20-30 minute workout, you will receive intensive, on-going instruction and encouragement from our staff.

Ready to give our FREE TRIAL session a shot? Click here to get the ball rolling towards a healthier and happier you.