SuperSlow is a form of resistance weight training popularized by Ken Hutchins. SuperSlow 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 80s.
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.
For new clients, a frequency of twice weekly is recommended; however, sessions are reduced to once a week as the intensity of the workouts increases to give the body more time to recover. Some research indicates that SuperSlow produces superior results compared to traditional methods in as little as 10 weeks.
Benefits of Super Slow Weight Training
As you probably know, regular exercise is beneficial to your health. Whether you are walking, running, weight training, or even doing Yoga... they all increase your quality of life and longevity.
So what's so great about doing Super Slow?
Here are a few of the benefits of Super Slow Training:
- Increase bone density - Did you know that weight training causes bone density to increase. This happens because building muscle also deposits beneficial vitamins and minerals in your bones. This is the "building block" for healthy bones.
- Decrease body fat - Regular weight training causes you to increase muscle mass and health. This increase decreases body fat. Fat is an energy store for the body and when you are applying new resistance to your body during workouts, it looks to body fat as that quick fuel source.
- Pain Management - Strengthening the various muscles throughout the body can actually reduce or eliminate pain. We've had clients tell us their back pain is gone, their range of motion has increased, their everyday feeling is better.
Why Super Slow works
If you've ever been to the gym you've probably seen people lifting weights.
Sure... they've got muscles and their body might look great, but watch how they lift weights during their workout.
Typical weight training involves body movement that "helps" lift the weight which actually takes away from from the benefits of the weight training for that specific target area.
Think about it like this...
If you are lifting weights to "work" your bicep, but you are also cheating the weight up with your shoulder, it takes away from the focus area.
Not with Super Slow!
During Super Slow Weight Training, the machines are specifically designed to isolate the target area and make sure the weight is being applied to that area.
Combined with slow movements, this really works all muscle fibers in that area and increases the strength and density of muscle fibers in the targeted area.
Using the appropriate weight reduces the chance of injury and helps to improve the general health of bone, muscle, nerves, and ligaments.
Super Slow and bones
We all know this already, but getting old can really suck!
One of the most important parts of your body affected by old age is your skeletal system... the bones.
Osteoporosis is a major concern for men and women as they get older. It is more common in women but can affect men the same way.
Reduced bone mass leads to frailty and fractures. This often leads to a swift decline in quality of life.
During Super Slow, the application of weights to your skeletal system in very isolated manner will increase bone mass and reverses Osteopenia and Osteoporosis over time.