Why Super Slow?

First before we can answer the why we must first answer the what. What is super slow? The super slow 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 anywhere from as few as two to eight exercises, often primarily compound movements, performed with little rest in between. The 10 second lifting, 10 second lowering repetition speed was originally suggested by Dr. Vince Bocchicchio to Ken Hutchins, who further developed the protocol during Nautilus-funded osteoporosis research at the University of Florida in the early 80's. Very slow repetitions are safer and more effective than conventional repetition speeds.

Now that you have the what here is the why. Slow repetitions are beneficial to trainees working around injuries or conditions requiring extra caution, and may be useful for practicing proper form when learning new exercises. Because this protocol was based around rehab before it was modified for personal training, safe and easy manipulation of the body while training is always a mainstay. Let's face it, if "Super Slow" is safe for a rehab patient, a personal training client wishing to get in better shape with no injuries or other such issue is already ahead of the curve.

The benefits are also a large part of the why. The slow burn method and the intense situation it puts your body in allows for multiple positive results to take place in your body. In a very short period of time super slow clients notice strength gains, and a general feeling of wellness. Some other changes you can expect include.

• Reduced Injuries
• Better Sleep
• Stronger Bones
• Muscle Tone and Shape
• Greater Stamina and Energy
• Increased Metabolic Output (Burning Calories at Rest)
• Increased Fat Loss
• Increased Cardiovascular Shape
• Increased Mobility, Flexibility and Balance

Stay Strong,

Joshua Wehrmann

Josh has a Masters Degree in Exercise Science from Kaplan University, as well as training certifications from the National Personal Training Institute, and the American Council on Exercise. Josh has logged over 10,000 hours of training in the northern Virginia Area.