The concept of super slow lifting is not a new concept. It has been around probably for as long as weight training has been. However, it really became a popular concept once a Florida-based trainer named Ken Hutchins (writer of “Aerobics is Dead” and “Why NOT Aerobics”) patented the name and really started promoting the idea. In addition, I have also seen many books written by Dr. Ellington Darden (writer of over 40 weight training publications such as the “Nautilus Advanced Bodybuilding Book”, “Bigger Muscles in 42 Days”, and “Grow :A 28-Day Crash Course for Getting Huge”) promoting slow lifting as well.
Basically the concept is simple: slow down the repetition in such a way that it takes you 14 seconds to perform each one.
Most of the time this concept is coupled with the following principles as well:
- You choose one or two exercises at the most per body part and perform a full body routine three times a week.
- For each exercise you will perform 1 set of 10 repetitions lasting 14 seconds each.
- No aerobic exercise is performed as any aerobics may in fact hinder recuperation capability and performance (according to the proponents of this philosophy).
Who Benefits From a Super Slow Lifting Protocol?
While there are several cases where such a protocol has shown improved muscle mass, strength and reduction of fat, all of these cases have been on previously untrained subjects (in other words beginners). Beginners to weight training, due to the fact that their bodies have never been exposed to such stimuli, respond to virtually any weight training program. As soon as their bodies adapt to this type of training, however, further gains will cease. Does this mean that super slow training has no benefit or merit? Not at all. It really depends on who is the one that will use it. I believe that this type of training is an excellent protocol for beginners as:
- It teaches them correct exercise form.
- Improves the mind muscle connection by creating neural pathways between the brain and the motor units in the muscle (something that will enable the subject to have great control over their muscle fibers which in turn yields greater muscle fiber recruitment when the exercise is being performed).
- Teaches the neophyte tolerance to pain.
- Teaches the trainee the concept of muscular failure.
In addition to beginners, other people as well can benefit from such system:
- People that are on rehabilitation.
- Bodybuilders that are coming back from a long layoff due to injury.
- People that are not bodybuilders and just want to maintain a moderate fitness level.
