What is great slow?
Super Slow is a form of strength training that represents Ken Hutchins in 1982, which focuses on performing sets of exercise at reduced speeds. It is considered an effective method of strength training, as research shows. Exercise, such as slowly lifting and reduce weight, will reduce the effect of momentum and the muscles perform more work. This method is intended to allow noticeable results with less weight or resistance and less repetitions than in traditional training.
Super slow training can be performed using weights or resistance machines. It is promoted as providing increased results in shorter time than traditional methods. Some studies have shown that participants using super slow methods gain more power, as evidenced by that they are able to lift heavier weights at the end of ten weeks compared to participants who have taken a traditional way. However, other studies claim that both methods of exercise can bring similar results. Many experts sow that they agree to the fact that the approach seems to beHutchins provides results and can be a good way to change training to keep things interesting.
training with super slow methods is different in several ways from traditional modes. Each exercise is performed in an extremely slow and controlled way. For example, lifting weight at a traditional training speed would require a two -second elevator, followed by a pause one to two seconds, then two to four seconds to reduce the weight. When using a super slow method, the same exercise would consist of about 10 seconds to raise the weight, five second pauses and about 10 seconds to reduce the weight. Exercise at such a controlled speed is fully involved for a much longer period of time and any help from the momentum of movement is negligible.
Another difference in the Super Slow method is the amount of weight or resistance. Faster methods of exercise traditionally use heavier weightsy than slow training. Due to the increased amount of work performed by muscle in each exercise, less weight should be necessary to achieve the same results. Those who use slow training often achieve the equivalent level of muscle fatigue with considerably lighter weights compared to what traditional speeds would normally lift.
When using a super slow training method, less repetitions of each exercise should also be performed. Traditional training generally recommends a set of eight to 12 repetitions for each exercise. Slow training methods usually require only four to six reps to make an equal amount of work. In addition, when he trains the Super Slow method, the person has to go to the gym only twice a week and less often for those at an advanced level. Traditional methods are usually needed more often.