Super slow

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In a broad sense, Superslow is strength training with an unusually slow pace of movement. Strictly speaking, it is a strength training method developed by Ken Hutchins in the early 1980s and is a registered trademark . In addition to heavy duty , superslow is one of the most popular forms of high intensity training in bodybuilding and weight training . It is characteristic of Superslow that one repetition of an exercise has a very specific duration and that this is generally much longer than in conventional bodybuilding, from which the term Superslow for a very slow exercise is derived.

theory

General

According to the basic idea of ​​high-intensity training, or HIT for short , the growth stimulus for the muscle is set by high-intensity, but short, stress. This stimulus is greater, the more muscle fibers are fatigued in the shortest time necessary for it. This time and the corresponding load intensity play a decisive role with Superslow.

Correct exercise intensity

Too high a load intensity forces you to stop the movement before the maximum number of muscle fibers has been activated, whereas too low an intensity allows the muscle fibers to recover and the movement can be carried out for a very long time through aerobic energy provision . Since the fibers are not allowed to recover, the correct exercise intensity must be in the anaerobic range , i.e. H. the movement has to be stopped due to the large number of exhausted muscle fibers and the associated lactate concentration (lactic acid). The exercise intensity is thus controlled by the exercise time to be aimed for. As a guide, Jim Stoppani recommends 50–70% of the weight used at normal speed.

Load time

Assuming an average division of slow and fast fibers in a muscle, the maximum duration of a predominantly anaerobic exercise is around 120 seconds (any longer exercise can only be carried out predominantly aerobically, which, as explained above, is counterproductive). So this is the duration of exposure to strive for in order to achieve the greatest possible growth stimulus.

Role of muscle fiber composition

Depending on the composition of a muscle made up of fast and slow fibers, the maximum, predominantly anaerobic exercise duration can vary. This can only be determined individually with a muscle fiber test. The different muscles of a person also have different compositions due to evolution (the calf muscles have more slow fibers than, for example, the arm muscles, as the former are characterized by sustained support and the latter by fast movements). In practice, however, this difference is mostly neglected.

Recovery time

The recovery time between the individual exercises should be kept as short as possible in order to apply the principle of growth stimulus to the whole body, but with the limitation that the cardiovascular system can manage this. In practice, you can expect a one to two minute break between the individual exercises.

practice

Duration of a sentence

In practice, it is hardly possible to adhere to the correct exercise time, which is why training takes place below this time, specifically from 60 to 120 seconds. Once the limit of 120 seconds is reached, the load is changed so that it lasts only 60 seconds.

Duration of a repetition

The duration of a single repetition is between 15 and 20 seconds, depending on the implementation modality.

Standard method

In order to ensure continuous movement, but to keep the influence of the swing as low as possible, a repetition time of 15 to 20 seconds is used according to Hutchins, which is divided as follows:

or

  • Ten seconds per positive movement (overcoming pushing or pulling)
  • Ten seconds for each negative movement (slowing down)

An exercise therefore takes 60 to 120 seconds with four to eight repetitions.

Alternative methods

Alternatively, there are also other dates in the literature:

  • Five seconds per positive movement (overcoming pushing or pulling)
  • Ten seconds for each negative movement (slowing down)

or with exclusively negative eccentric training:

  • Ten seconds for each negative movement (slowing down)

Number of sentences

Per exercise

The number of sets per exercise is one set for HIT, but it can also include two sets for other training philosophies.

Per muscle group

Stoppani recommends 2-3 exercises per muscle group. With the two sets he recommends, that would be a total of 4-6 sets per muscle group.

Exercise implementation

An exercise should be carried out with as constant tension of the muscles as possible and without recovery, i.e. H. the movement ends where, due to z. B. the load angle - for example when training with free weights - the load is greatly reduced. The movement should not be carried out so far that the muscle is relieved at the end of the movement sequence. For example, when bending your arms while standing, the forearm should never be at right angles to the floor, as the biceps are almost completely relieved in this position . After the full repetition is no longer possible, the exercise should be completed with a 15-second repetition attempt, which requires a high level of willpower and self-discipline.

Exercise program

Several exercises are combined in a training program. A program of basic exercises is recommended for beginners; Advanced users can focus on individual muscle groups (see strength training ). A standard superslow program looks like this:

  1. Squat , followed immediately by
  2. coating
  3. Squat, followed immediately by
  4. coating
  5. Pull-up
  6. Dips
  7. Pull-up negative
  8. Dips negative

There is no break between squat and overlay. This is known as a superset . A longer break should be taken after a superset. The addition negative in the last two exercises means that only the negative movement is performed. A single exercise program should never last longer than 30 minutes.

frequency

As a maximum, the above program can be completed three times a week with a day break in between. However, there is a risk of overtraining here . At the first sign of this, you should take a break (it may be advisable to exercise only twice or even once a week). Stoppani recommends 5-7 days of rest between two days of super slow training for the same muscle group.

swell

  1. ^ A b c d Deidre Johnson-Cane, Joe Glickman: Complete Idiot's Guide to Weight Training . "2nd Edition. Alpha Books, 2003, pp. 194 .
  2. ↑ a b c d e Jim Stoppani: Encyclopedia of Muscle & Strength . Human Kinetics, Champaign 2006, pp. 89 .
  3. ↑ Wildor Hollmann , Theodor Hettinger : Sports medicine . 4th edition. FK Schattauer Verlagsgesellschaft mbH, Stuttgart 2000, p. 48, ISBN 3-7945-1672-9 .

literature

  • Ellington Darden: Hardcore training. Professional techniques for rapid muscle building . 2nd Edition. Novagenics, Arnsberg 1998, ISBN 3-929002-18-3 .