Post Nov 29, 2006 #1 2006-11-29T14:16. BIG Darden's Super Slow book from 1990. Slow Dip, 4 x 15 Rest: as needed. Perhaps the reason this question even comes up is that for many their only understanding of bodyweight training comes from circuit classes or military PT, where high reps are the order of the day. Or by adding more jumping. Boost the intensity of standard bodyweight exercises like squats, lunges and … This, theoretically, should lead to more growth. Reply. Create . Quasi-Isometrics aka Super Slow Reps. Having read this article I immediately decided to try it’s principles on a rep of my daily pushups and Hindu squats. Warm Up: AMRAP at a warm up pace of: 5 Super Slow Squats -> 10 Kipping Swings -> Lunge Walk -> 5 Burpees -> Broad Jump -> 10 Toes to Bar -> Inch Worm -> 10 Tuck Jumps Skill: Front Squats Workout: 21-15-9 reps for time of: Front Squats Double Unders KB Sumo Deadlift High Pull Skill: Hand […] Except squats. (56 seconds per set.) No football player wants to be the guy who has a 10 and a 5 on each side of the bar in the squat rack. Serious Strength. ... squats (even pistols! Quick example: The positive phase of a push-up is the work, or actual pushing, part; the static phase is the peak contraction point where your chest grazes the floor; the negative phase is the lowering part. Six-week, squat-heavy programs like this are often attributed to Dr. Randall J. Strossen, who helped popularize them in the late 1980s with his book Super Squats: How to Gain 30 … We all know this. I have been working out since September '07 and made some great progress. Brian, I’ve never really got along with SS barbell squats…I’m actually performing them on a prototype squat machine currently….alternating between that and RenEx Leg Press. Slow Bodyweight Squat, 4 x 20 3c. Jump Squat, 4 x 20 2c. This is the first time i have gotten into a fitness routine in a very long time just taking it slow right now but one big problem i have is a certain degree of knock knees or genu valgum and I'm scared of doing stuff like squats,lunges, or burpees because i definitely don't want to damage my knees. Super slow lower body push (e.g. That’s a lot longer than most people, who take perhaps 15-20 seconds to … Super Slow Reps for Superhuman Strength. This video is about PUSH UP TUTORIAL. While you may be speeding things up with high-intensity interval training (HIIT), you might also consider slowing things down with super-slow weight training. Super-Slow Crunch, 4 x 12 4c. There are many ways that el Furecat skinneth the cat. He was working with a group of elderly women who were part of an osteoporosis study being conducted at the University of … The Super Slow method is intense and really works each muscle fiber. (change this to 10 sets of 2 reps every other week) and the SLOW day for the SAME MOVEMENT (deadlift/bench/squat) must be at least 72 hours separated from the fast day. Big boom. The major difference between is how long you take to perform 1 repetition, the average rep count is 4 seconds up, hold for 1 second and then lower for 4 seconds. And athletes will do anything to move up the chart and get a 500lb club shirt. The first inch should take about two seconds. Or by holding various squat positions for time. That’s why he put out Gama Fitness, an advanced 12-lesson course that goes into far greater detail that I do in Combat Conditioning. Super Slow workouts produce results comparable to traditional strength training with only a single set. In super-slow training, the ‘concentric’ portion of each strengthening movement (in which muscles actually shorten as they are activated) take a full 10 seconds to complete, and the ‘eccentric’ portion (in which muscles are forced to elongate as they are activated) takes 4-5 seconds. One of the biggest debates in strength and hypertrophy training has always been about whether or not you can get strong and swole from bodyweight training only. So if you’re performing squats in super slow fashion and perform 5 reps per set, taking 5 seconds to raise the weight and 5 seconds to lower it, the TUT should take around 50 seconds. 3,525. Watch the video below for more: ￩ ￫ With that in mind, I set out to challenge myself by practicing some of my favorite calisthenics moves much slower than usual. A super-slow weight-training program can dramatically improve strength, users say, and the workout is intense. I simply do the quasi-isometric rep aka super slow rep as the last rep of the set. From the WebMD Archives. Everyone wants to get more done in less time. 3b. They’re especially useful in a pinch without access to weights. 11 mins 30 secs, Moderate. : To lower blood sugar, you could follow a strict diet and exercise every day. I started with basics like pull-ups and dips, then got to work on super slow muscle-ups, pistol squats and even dragon flags. These Super Slow squats alone are killers! The truth is that the faster you squat the harder will be to rise up, because the weight achieves enormous acceleration on the way down and inertia makes it pretty hard to deal with. ), skin the cats…the list goes on. By going super slow. Begin by lifting the weight as slowly and gradually as you can. Low intensity, 50 percent of one-rep max (light) with slow movement and tonic force generation, taking three seconds each to raise and lower the weight with a one-second pause at the top of each rep—no relaxing phase. 1c. Super-slow squats place more stress on your quads and hamstrings because you’re keeping the muscles under tension longer. When athletes go into the weight room, they have one goal, get bigger, faster stronger. Reply. Strangely, my deadlifts and lunges are all making great gains. squat) Super slow lower body pull (e.g. The idea is to squeeze more muscle-making out of each rep's three phases—positive, static, and negative—by doing them in slow motion. The point is to move fast well. But that's easier said than done. deadlift) 2) A high intensity body weight circuit program exactly as described in this study , in which a pair of researchers designed a 7 minute workout to maintain strength and muscle in as little time as possible. So yes, performing fast reps is important. Slow reps are simple, safe, and great for injury rehabilitation. Squats Use a door handle for balance, squat slowly until your thighs are parallel with the floor, pause for two seconds, then barely start moving upward. Super Slow Weight Training Is Better For Growth. Of course, you will move slowly if you only train slowly. In the last month I went from 180 to, hold on, 185 for set of 5x5 and I was pushing it. Do Super Slow Weightlifting with Dumbbells. 1. February 16, 2016 By Benji Williford 19 Comments. Super-Slow is a controversial Body Building technique, instead of performing multiple sets per body part, you would perform only 1 set to failure. 2- 21s For your second set of squats (using the same weight as in the Super Slow set), try "21" style. 3,525. Performing “super slow” or slower repetitions may help improve your lifting form and decrease the risk of injury, according to Robert Kennedy’s MuscleMag.com. Slow Chin-Up, 4 x 10 4b. We are doing these hack squats using super slow reps along with a partial movement in order to target the vastus medialis (VMO) or what is also called the “teardrop” muscle of the quadriceps. Joshua Trentine February 28, 2014 at 11:24 am. I think we all remember the pride of slamming 45’s together on the pins. I’m seeing an average of 10% strength gains in all of my exercises from month to month. Make social videos in an instant: use custom templates to tell the right story for your business. Do Single-Leg Bodyweight Squats Single leg squats are a tougher beast. Registered User. Bring Down Your Blood Sugar! Yes, I am fanatical about details when it comes to movement. Hanging Leg Raise, 4 x 12 Rest: as needed And this is where the problems begin. But, depending on your specific goal, the speed of the lift is going to affect a few things. At this point I lower for roughly a 15 count, and raise for around a 25 count. Serious Strength. Is it best to lift weights fast or slow? Hutchins developed the super-slow method in 1982. On that day, do 8 sets of 90% of 1rep max for 2 reps, with 3 minutes or so between each set. There are a few ways you can lift weights. Change directions at … Lack of time is the most common reason for not working out, which is why it’s no surprise that 20- to 30-minute express workouts have become so popular. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. Although descent will be easy the ascent will be as double as hard, even compared to an ascent done after a super slow … MAKE IT EXPLOSIVE.