Super Slow
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Super Slow is a form of human strength training popularized by Ken Hutchins. It involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the High intensity training approach advocated by Arthur Jones.
The 10 second lifting, 10 second lowering repetition speed was originally suggested by Dr. Vince Bocchicchio to Ken Hutchins, who further developed the protocol during Nautilus-funded osteoporosis research at the University of Florida in the early 80's. However, the method has been used in body building circles since the 1940s under the name MC/MM or muscle contraction with measured movement.
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. Super Slow workouts typically consist of one set of anywhere from as few as two to eight exercises, often primarily compound movements, performed with little rest in between. Ken Hutchins recommends performing each set for between 100 and 180 seconds. A frequency of twice weekly is recommended for most trainees, with even less frequency for more advanced trainees. One drawback to the Super Slow method is that scientific research indicates that for a set of an exercise to produce gains in muscle mass and strength, 30-90 seconds is optimal.[citation needed] Sets that last longer than 90 seconds fail to produce superior gains in muscle size or strength and may not allow for any gains to occur at all.[citation needed]
Proponents claim the very slow repetitions are safer and more effective than conventional repetition speeds, however force gauge studies and mathematical models have shown no significant difference in peak force or resistance encountered over the full range of movement between traditional Nautilus 2/4 repetitions, moderately slow 5/5 repetitions, and the Super Slow 10/10 repetitions.[citation needed] The only two studies showing better results with Super Slow than traditional Nautilus training are flawed in a manner invalidating the results (rep speed was not strictly controlled for in any of the groups and strength testing procedures failed to account for differences in fatigue rates at different rep speeds).[citation needed] Other research shows no significant difference in outcomes with different repetition speeds when similar training loads and set durations are used.[citation needed]
Slow repetitions may be beneficial to trainees working around injuries or conditions requiring extra caution, and may be useful for practicing proper form when learning new exercises. Many personal trainers who have abandoned Super Slow for general use still use it as a method for teaching new exercises or evaluating clients' exercise form.
Similar methods include Fred Hahn's Slow Burn system [1] and Adam Zickerman's Power of 10 method. However, Hahn's Slow Burn method does not subscribe to the 10/10 rep count, and uses of a weight load that renders muscle fatigue in 60-90 seconds.
