Super Slow Training Methods
At Applied Iron we take inspiration from the “Super Slow” training method because of its effectiveness and efficiency. The cadence is 10 seconds for the eccentric portion of the exercise and 10 seconds for the concentric portion. One repetition should equal about 20 seconds in real time. This method is effective because you are fully in control of the movement, you aren’t jerking or forcing the weight and you are making a deep in-road in the muscle while minimizing risk of injury. Our workouts consist of 8-10 exercises for up to 2 minutes per set, which equates to about 20-30 minutes per workout. We recommend two to three workouts per week to get the best results. The goal of the training is to breakdown the muscle tissue and build it back up within the next couple days, timing it with your next workout. Expect some muscle soreness in the following days but you will be able to aid your muscles in recovery if you are getting enough sleep and hitting your macronutrient goals, which will lead to muscular hypertrophy and increased strength.
“According to Hutchins, the key to SuperSlow is to never let the muscle rest -- to remove the element of momentum from each exercise, making the muscles do the work instead of capitalizing on the tendency of a weight in motion to stay in motion. Muscles are worked beyond the shaky phase to the point of failure, when the person is physically unable to perform one more repetition.” (webmd.com) Another key component of this style of training is the mental side of it. It requires 100% of your focus and is extremely difficult to push yourself to the point of muscular failure. Therefore, we try to eliminate distractions in the training room by keeping it cool and without any music.
Now that you know a little bit about the “Super Slow” training method and its origin you can apply it to your training program to dramatically increase strength which will lead to muscle hypertrophy, increased VO2 Max (cardiorespitory health) and increased bone density. While participating in this training program make sure to have adequate water intake, a well-balanced diet high in protein and at least 7 hours of sleep per night.
Source: webmd.com/men/features/want-more-strength-slow-down