Superslow Resistance Training

 

Superslow Resistance Training

 

Superslow is a form of resistance training which involves a very slow speed of lifting and lowering the weight. A superslow workout typically consists of one set of each exercise with very slow lifting and lowering speeds, for example, a 10 second lifting phase followed by a 10 second lowering phase, or as the technique has been varied, a 10 second lifting phase followed by a 4 second lowering phase, or 15 second lifting followed by a 15 second lowering phase. One possible advantage of superslow training is that it involves less momentum, resulting in a more evenly applied muscle force throughout the range of motion. Physiologically, using a slower speed protocol requires the activation of more muscle fibers and an increase in the frequency of firing in order to maintain a force necessary to lift a given workload. Some research indicates that superslow produces superior results to traditional methods and maybe a plateau breaker. Slow reps may be a benefit to those working injuries or a condition the requires extra caution. 

Conclusion, superslow training versus traditional strength training, both training methods demonstrate significant increases in strength, since variety of resistance training stimulus is an important aspect of training design, perhaps incorporating both of these methods is an option. 

Try it! Have a great day!

Amy

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