“Super-Slow Training” has been in the press a lot lately. The term refers to moving the resistance extremely slowly. While an average repetition takes about 6-7 seconds, this program requires 14.The programs founder, Ken Hutchins, claims that when compared to standard protocols, it produces 50 percent greater strength gains and requires less time in the gym.
Is it really more effective? I don’t believe so. In fact, one recent publishing in the Journal of Strength and Conditioning Research showed that subjects who performed traditional training displayed a significant increase in upper-arm circumference and upper-body strength in the bench press and lat pulldown. The Super Slow training group displayed no increase in either muscle size or strength in trained individuals.
Why has the press talked about how well Super Slow training works? One non peer-reviewed study (considered worthless by many) has shown it to be more effective in strength increases compared to traditional training, but these individuals were previously inactive and were incapable of maintaining the tedious and boring program over an extended period of time. It’s a proven fact that higher-intensity training can cause higher outputs of growth hormone which in turn helps build lean muscle and strength. Further, the program would be especially ineffective for sports athletes due to the fact that explosive speed and power are required, as to which Super Slow training provides none.
The ONLY use I see for Super Slow training is for variation, technique-training, and injury prevention to prone individuals.