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The results (published in the Journal of Strength and Conditioning Research. 17(1):76-81. 2003) showed the traditional resistance training program had a higher energy cost than the super slow training program. The super slow program was significantly lower in total work and relative exercise intensity when compared to the traditional resistance training program. Intensity was 2.6 times greater.
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SlowBurn is a form of weight lifting that uses very slow, smooth, and controlled lifting and lowering movements rather than the typical high force, explosive lifting seen in most gyms and training studios. It is very similar to the way the gentle yet powerful martial art Tai Chi is performed. There are no sudden, explosive or highly abrupt.
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.
In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. If you are a beginner, regardless of goals, a Super Slow Lifting Training Protocol is the best way to go. It is also good if you only have very modest fitness goals and have a very time constrained schedule. Other than that, intermediate and advanced.
The other used a Super Slow training protocol calling for 4 to 6 reps of 14 seconds each (10 seconds lifting, 4 seconds lowering). All participants were tested at the beginning and the end of the study. Significantly, the slow lifters gained more strength than the regular-speed lifters -- by 50 percent!
Super slow is a method of weight training in which the participant performs a strength routine in slow motion, with emphasis on form and control. Using the super slow method, the concentric movement (when you contract your muscles) is to a count of 10, and the eccentric movement (when you extend your muscles) is to a count of five, for a total of 15 seconds per repetition.