SUPERSLOW SETS Written by Melih F. Cologlu
 

TRAINING TECHNIQUE:
SUPERSLOW SETS

GOAL:
SHOCK MUSCLE FIBERS INTO NEW GROWTH

Super Slow is another method of lifting that many of the old school bodybuilders incorporated into their training in order to shock their muscles into new growth. The term SuperSlow is registered by Hutchins as a trademark. Super Slow consists of both the negative and the positive portions of the lift performed in speeds up to 10 seconds each way.

My personal opinion is that the 10 seconds can be modified anywhere between 5 - 10 seconds as long as the shorter the duration of the rep, the higher the weight. In fact, I believe if you vary the rep range, durations and amount of weight, it will lead to more growth. Any uncharted territory with your training will help promote new growth. And this technique definitely makes it to top 10 muscle shocking techniques.



RESEARCH & SCIENCE:“The 10 second lifting, 10 second lowering repetition speed, which was originally invented and patented by Dr. Vincent ‘Ben’ Bocchicchio, was suggested to Ken Hutchins by Dr. Bocchicchio. Hutchins further developed the protocol during Nautilus-funded osteoporosis research at the University of Florida in the early 80's. An identical method to the current Super Slow protocol was used in the 1940's by bodybuilders as a plateau breaker under the name MC/MM or muscle contraction with measured movement. The repetition tempo used in MC/MM was 10/10. Therefore, Hutchins did not actually invent this type of training.”

The challenge of this technique originates from minimizing momentum combined with the increased duration that the muscles undergo compared to the traditional method of lifting. Well known and old school bodybuilder Mike Mentzer was a huge fan of this type of training as well.

On certain exercise techniques there is not enough evidence to support positive outcomes. However, the one thing we all know as bodybuilders is what doesn’t work: USING THE SAME METHOD OVER AND OVER AGAIN!



EXAMPLE WORKOUT USING SUPERSLOW METHOD mixed with PYRAMID TECHNIQUE:TARGET MUSCLE GROUP:
TRICEPS

EXERCISE 1: Weighted Triceps DipsSet 1:
No weight (10 second lowering body-10second raising)

Set2:
10 Lbs added to belt (7 second lowering-7 second raising)

Set 3:
25 lbs added to belt (5 seconds lowering- 5 seconds raising)

EXERCISE 2: CLOSE GRIP BENCH PRESSSet 1:
185 lbs (10 seconds lowering-10 seconds raising)

Set 2:
225 lbs (7 seconds lowering - 7 seconds raising)

Set 3:
245 lbs (5 seconds lowering - 5 seconds raising)

EXERCISE 3: Lying EZ Curl Bar FRENCH PRESSSet 1:
70 lbs (10 seconds lowering-10 seconds raising)

Set 2:
80lbs (7 seconds lowering-7 seconds raising)

Set 3:
90 lbs (5 seconds lowering-5 seconds raising)



POINTERS:Proper warm up is a must!

Make sure to use a spotter if this is your first time using this technique.
The fatigue might kick in without notice!!

Also start out at your own pace and make smart choices on
the amount of weight you are lifting.
Written by Melih F. Cologlu