Super Slow
Encyclopedia
Super Slow is a form of resistance training
popularized by Ken Hutchins. The term SuperSlow and derivative terms are registered by Hutchins as trademark
s. Super Slow 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 (slow resistance training), originally invented and patented by Dr. Vincent "Ben" Bocchicchio, was suggested to Ken Hutchins by Dr. Bocchicchio. 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 Super Slow protocol was used in the 1940's 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. Therefore, Hutchins did not actually invent this type of training.
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 each exercise carried out to complete muscle fatigue. 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. Some research indicates that Super Slow produces superior results compared to traditional methods in as little as 10 weeks
Proponents claim the very slow repetitions are safer and potentially 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. 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). Other research shows no significant difference in outcomes with different repetition speeds when similar training loads and set durations are used.
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 and Adam Zickerman's Power of 10 method. Zickerman's Power of Ten is identical to Super Slow in rep speed and philosophy. Hahn's Slow Burn method does not subscribe to the strict 10/10 rep tempo, and uses of a heavier weight load than Super Slow. In Slow Burn training, the weight load chosen renders muscle fatigue in 40–90 seconds. Hahn also recommends two sessions per week for the vast majority of trainees. The word burn in Slow Burn is used to describe efficient fat burning via the use of a low carbohydrate eating regimen not the feeling of burning muscles while doing the exercises.
Resistance training
Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...
popularized by Ken Hutchins. The term SuperSlow and derivative terms are registered by Hutchins as trademark
Trademark
A trademark, trade mark, or trade-mark is a distinctive sign or indicator used by an individual, business organization, or other legal entity to identify that the products or services to consumers with which the trademark appears originate from a unique source, and to distinguish its products or...
s. Super Slow involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the High intensity training
High intensity training
High Intensity Training is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weightlifting repetitions to the point of momentary muscular failure...
approach advocated by Arthur Jones
Arthur Jones (inventor)
Arthur Allen Jones was the founder of Nautilus, Inc. and MedX, Inc. and the inventor of the Nautilus exercise machines, including the Nautilus pullover, which was first sold in 1970...
.
The 10 second lifting, 10 second lowering repetition speed (slow resistance training), originally invented and patented by Dr. Vincent "Ben" Bocchicchio, was suggested to Ken Hutchins by Dr. Bocchicchio. Hutchins further developed the protocol during Nautilus
Nautilus, Inc.
Nautilus, Inc. , located in Vancouver, Washington, United States, is the marketer, developer, and manufacturer of branded health and fitness products sold under such names as Bowflex, Nautilus, PEARL iZUMi, Schwinn Fitness, StairMaster, Trimline and Universal.Nautilus and its corporate...
-funded osteoporosis
Osteoporosis
Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density is reduced, bone microarchitecture is deteriorating, and the amount and variety of proteins in bone is altered...
research at the University of Florida
University of Florida
The University of Florida is an American public land-grant, sea-grant, and space-grant research university located on a campus in Gainesville, Florida. The university traces its historical origins to 1853, and has operated continuously on its present Gainesville campus since September 1906...
in the early 80's. An identical method to the current Super Slow protocol was used in the 1940's 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. Therefore, Hutchins did not actually invent this type of training.
The method incorporates very slow repetition speeds as compared to traditional resistance training
Resistance training
Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...
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 each exercise carried out to complete muscle fatigue. 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. Some research indicates that Super Slow produces superior results compared to traditional methods in as little as 10 weeks
Proponents claim the very slow repetitions are safer and potentially 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. 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). Other research shows no significant difference in outcomes with different repetition speeds when similar training loads and set durations are used.
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 and Adam Zickerman's Power of 10 method. Zickerman's Power of Ten is identical to Super Slow in rep speed and philosophy. Hahn's Slow Burn method does not subscribe to the strict 10/10 rep tempo, and uses of a heavier weight load than Super Slow. In Slow Burn training, the weight load chosen renders muscle fatigue in 40–90 seconds. Hahn also recommends two sessions per week for the vast majority of trainees. The word burn in Slow Burn is used to describe efficient fat burning via the use of a low carbohydrate eating regimen not the feeling of burning muscles while doing the exercises.
Additional reading
- Power of Ten: The Once - a - Week Slow Motion Fitness Revolution by Adam Zickerman, HarperCollinsHarperCollinsHarperCollins is a publishing company owned by News Corporation. It is the combination of the publishers William Collins, Sons and Co Ltd, a British company, and Harper & Row, an American company, itself the result of an earlier merger of Harper & Brothers and Row, Peterson & Company. The worldwide...
- The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week by Fredrick Hahn