Superslow Training

Posted: February 18, 2012 in Uncategorized

The fitness industry is still a pretty new industry and we are still attempting to figure everything out. Jonathan had asked me about slow reps while training. Specifically between 30 seconds and 60 seconds to complete one repetition. The science out there definitely does not support this as a means of gaining strength.

In the literature there is one study that shows that slower reps improve strength more then traditional lifting speed. The problem with this study is each group was tested using different measures making it inconclusive. All the other studies are in the favor of traditional lifting speeds over slower repetitions.

In one 10-week study traditional speed workouts increased strength by 24% in 8 different exercises compared to the slow repetition group. Slower repetitions cannot stack up to traditional aerobic exercise and traditional speed reps in terms of VO2 max and loss of bodyfat. A repetition speed that promotes safety and also realistic speed for life and sport is much more appropriate. For me this is a 2 second eccentric-0 second isometric-2 second concentric lift. Here is a link to some infor through the NSCA. http://www.nsca-lift.org/HotTopic/download/Superslow%20Training.pdf

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Comments
  1. Jonathan bransfield says:

    I was wondering about nervous system benefits mostly. I figure any activity that would have had widespread and universal human survival benefits (ie moving super slow or holding a position for long times to avoid detection by predator or prey, stalking) must have some deep benefit somewhere in the body/mind system.

  2. Actually, the increases in strength and power are nervous system adaptations. Holding it for too long can cause nervous system burnout and lower efficiency which is why it does not yield such strong strength, power, and cardiorespiratory gains when used as a primary training protocol.

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