Super slow weight training.

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Please to enjoy my foray into what I’d anticipated would be the mind-numbing world of super slow weight training.

Please to indulge me as I realize this is long. I yammer because I love.

Please to enjoy the fact I was entirely wrong.

An important rule with regards to exercise is to never allow your workout to grow stale.

Weā€™re all aware itā€™s human nature to slack off if not challenged and one can easily see examples of exercise stagnation in my house gyms everywhere.

The same members on the same machines exercising in the same manner theyā€™ve been doing for years.

Thankfully for those of us who are lifeslammed and semi-undermotivated altering oneā€™s regimen in the smallest fashion can serve to break even the most tenacious of plateaus.

It was with this notion in mind I decided to explore super slow weight training.

Iā€™ve lifted weights for weights for eighteen years (!) and had become stuck in a results-free exercise routine.

Clearly Iā€™d hit a plateau.

So clearly, in fact, Iā€™d become obsessed with the idea that members at my gym could tell you which machines Iā€™d use in what order if given only a body part as their clue.

I desperately needed to shake up my workout routine and had a sneaking suspicion I wasnā€™t alone (am I right, People?).

Enter super slow resistance training.

A weightlifting concept of which Iā€™d been vaguely aware yet hadnā€™t found the motivation to explore.

In fact, super slow lifting has been around since 1982. Ken Hutchins created the method so older women, lifting weights to prevent osteoporosis, could perform weight-bearing exercise safely.

Beyond the obvious safety factor, Hutchins discovered a reduction in speed of the lift increased how hard a muscle worked on both concentric & eccentric portions of the exercise.

Translation? If you lift weights slowly your muscles are quickly exhausted, rapidly brought to failure, and your workout time tremendously decreased.


Translated even more simply? Less time. More muscle. Higher metabolism. Happier you.

According to Hutchins, our body requires less exercise than weā€™d previously thought to elevate our metabolism IF that “less” is exercise of the proper variety.

Using Hutchinsā€™ theory, I could cut my lifting back to two twenty-minute sessions per week, endeavor to put on three pounds of muscle in eight weeks, and burn an extra nine thousand calories a month.

Look better, feel better, save time and break through my plateau? I was in.

First, a little do as I say not as I do.

Itā€™s entirely possible to lead yourself through a super slow workout.Ā  The attempt brought to mind, however, the adage only a fool hath herself for a personal trainer.

While my personality doesnā€™t typically mesh well with the role of the client, I did wish Iā€™d explored super slow personal training & had a little guidance along the proverbial way.

Even sans trainer I was pleasantly surprised by my eagerness to lift on the first day of my new routine.Ā  I hadnā€™t realized how much of a rut I was in until I committed to (super slowly) shaking things up.Ā Ā  This attitude shift alone was a point in super slowā€™s favor.

During each super slow session I made a point to wear a watch with a second hand.

Iā€™mĀ  notorious for rushing through my workouts and, since super slow lifting mandates a ten second lift & ten second lower routine, I knew I needed a guide.

Most importantly, however, I planned my workouts the night before.

In detail.

I might have been the fool with herself for a client, but I didnā€™t wish to waste any of my clientā€™s time.

Super slow training recommends you start gradually doing one or two sets of an exercise, use only machines, and focus on lifting with control over all else.

I chose the basics (chest press, lat pull down, bicep machine, tricep machine, leg extension, leg curl) and did two sets per exercise.Ā  I also stretched between sets for thirty seconds to allow my muscles adequate recovery time.

My first few super slow workouts? One word: burn.

Another word, after 4 weeks, was LOVE and not for the reason Hutchins would have guessed if given the chance.

Sure, I loved that I was once again sore after my workouts (Im weird. I like being sore and hadnt been as of late since my musclesĀ  had grown accustomed to lifting the same loads repeatedly).

Sure, there is a touch less flab and a tad more muscle on my frame after a month of supa slow.

Surprisingly, however, neither my body composition nor the shorter workouts motivated me to stick with the plan.

The bulk of my incentive for remaining super slow was that I now leave the gym far more relaxed and stressfree than before.

I hadnā€™t realized that Carlaā€™s Frantically Fast method of strength training never let me slow down enough to truly unwind!

Being forced to lift at a snailā€™s pace transformed my weight training routine into a more yoga-like experience.

My gym time has become both mindful and present.

As a result, my twenty minute lift is far more restorative than my 30 minute ā€œwould you like a porch with that swing?ā€ fast-paced routine ever was.

As a result, I wholly and entirely invite you to superslowly join me.

Any takers?

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Comments

  1. oooooh me likes the idea! and heck, count me in for the DOMS (i too enjoy that soreness…weird? yes.) Any recommended further reading now my appetite is whet?

    Lx

  2. I’m still getting a lot out of what I am doing, but I did want to say that this is one of the big reasons I love the blogging world. The different ideas that I am exposed to, which I never would have come across just on my own, are fabulous. Thanks for sharing!

  3. I like how this sounds. I’ll try it out! But don’t ask me to Super Slow Eat. I won’t do that. My Food Inhalation Techniques I will not give up.

  4. I loved this line:
    I might have been the fool with herself for a client, but I didnā€™t wish to waste any of my clientā€™s time.

    I also like that you mention it made your weight training mindful and present.

    I don’t enjoy weights yet this might get me to try some.

  5. For some reason the thought of super slow weight training makes me think it will feel more painful šŸ™‚ and longer.

    I will leave this one to you, Miz.

  6. I think I would have a hard time getting into the mindset that slower, for a shorter length of time, is giving me as much as my faster workout. I’m all about FAST, so it’s hard to slow down in anything I do. Right now I only work out to strength training videos at home, which don’t really lend themselves to going slow…..hey I just had a thought though….I could put it on slow motion on the video and slow everything down….no volume, but I’ve heard these people a thousand times before! Maybe I’ll give it a try.

  7. Hmmm. Interesting. I’ve been a somewhat of an “average speed” lifter. But the idea of slowing down the pace makes sense. Of course, I just read Chad Waterbury’s book (released a year or so ago) called Huge in A Hurry. No, I’m not wanting to get huge. The concept really is about making some muscle gains with faster lifts.

    To your point…when you hit a plateau you know something’s gotta change.

    I will join you in slow motion.

  8. I love it. Chalene Johnson’s ChaLEAN Extreme is kind of like this – super slow, heavier weights, failure in anywhere from 6 to 12 reps depending on what level you’re working on. LOVED IT. When I stuck with it I actually found my shoulders and hammies. Wasn’t aware I even had shoulders or hammies. And now I can do some boy pushups. Woot.

  9. I miss weight training so very much. Glad you enjoyed the super slow and it’s great that you are more relaxed after a session.

  10. I am constantly having to remind myself to slooooow down when I lift. I have a tendency to race through it to keep my heart rate up. But as a result, I end up checking out mentally, and using more force than strength to lift the weight. I totally think there could be something to this slow lifting thing!

  11. I think you posted a photo of you a while back when you competed?
    What kind of method were you utilizing then in your lifts?

    Thanks,

  14. Thank you so much for this post. Slow reps will be a super challenge for me. When I do weights I rush through as fast as I can. I’m a rusher in life as I hear many times a day “mommy can you please walk slower” I do for 10 seconds and then I hear “mommy did you forget that I asked you to walk slow?” and so it goes! šŸ™‚ Relaxation through weight lifting? I’m in! Nothing like multi-tasking!! šŸ™‚

  16. Only 20 min?! I can’t even imagine getting my weights done in that amount of time. How many reps are you supposed to aim for per set?
    I’ll give it a try – I’m sure I’m going to be getting some weird looks when I’m going that slow! šŸ™‚

  17. Mizfit, I have actually been thinking about this anyhow – how odd! Of course, it is a stark contrast to my Tabata routines, but it may be work considering.

    Oh, and I suspect you won’t see the same changes a newb would see because you are already so fit.

  18. I’m a taker when i say I’m going to super slowly get my ass out of this chair which is weight lifting – record setting in itself.
    But was thinking you could apply the super slow method to the half marathon as well and become more mindful and present (as you wrote) and move into that marathon yoga experience. In fact, I vote you take a camera and take photos while running super slow of other people and people on the sidelines and goofy things you discover because whenever you do anything super slow, you become more aware and it seems as if your body would come to that awareness with you. Maybe.

  19. Miz, I have read about this for years but have not done it much. I have done a version of slower moves but not the 10 second one too much. Me, I could stay in the gym doing weights all day so I don’t feel rushed with weights. Plus, I like free eights & machines so this definitely would be a mental for me to just do machines.. BUT based on your review, I just might try it!!! I love feeling the soreness too! šŸ™‚

  21. A few years ago I pulled a muscle in my back (I think it was a lat) and super-slow was the only way I could lift without excruciating pain. Which isn’t to say it was easy! It was a different, effective workout.

    Carry it to the extreme; complete your lift and HOLD in a static position for 10 seconds or more. Also try to hold half-way up and halfway down. Oh joy, a new level of effort!

  22. and look at ME all Supa Slow this morning and not in the lifting way.

    only I can master the Im Running Late & Ive Been Up Working Since 4a.

    It’s a gift…a curse.

  23. This blog entry could not have come at a better time! I am not a huge fan of strength training, but I’ve managed to work in two 20-minute sessions into my workout week. I would love to and totally plan to superslowly join you.

  24. I love this. I’ve heard about the benefits of doing slooooooooow strength training, and whenever I teach other people a new exercise, I always tell them to go slowly. I tend to move very slowly through abs and core exercises, but not as slowly with weights. Today I’m going to DO THIS though. Thanks for the motivation!

  25. I’ve heard about this, but I never knew whether it worked or not. (As you can tell, I never really tried either.) I may have to give it a try tonight. Though I’m still getting challenged by my current strength training routine.

  27. I needed this!!! Thanks for sharing! I have been meaning to look into super slow lifting for a while now. I LOVE that it leaves you more relaxed… Something I could definitely use…

  29. Very helpful Miz. I love how you mix it up on your blog with the silly and the serious.

    Nice job.

  30. I’ve heard about this and wondered. Good to hear about results from a reliable source. Right now Lindsey is keeping me busy with lots of different workouts, but I’ll keep this in mind for the future. šŸ™‚

  31. my free weights class instructor has always done this – sometimes we lift fast, sometimes super slow. Sometimes heavy, other times VERY light.
    And the number of sets is varied all the time also.

    I agree – makes a HUGE difference.

    Pilates instructor does this also.

  32. I absolutely LOVE throwing this into my strength and toning classes. It’s gotten to the point that when I say ok, we’re gonna mess with the tempo…give me 1/2 time! All my participants GROAN cause they know it’s about to burn šŸ™‚

    And like any crazy perky awesome fitness instructor…groaning only fuels my fire haha!

  33. i learned about this too recently and started to do it with some of my strength training. it is really amazing how such tiny thing like slowing down makes such a big difference!

  34. Prior to your post today, I had never heard of slow weight lifting. It is definitely something that has grabbed my curosity and something I will be trying soon.

  35. Sure, I’ll give it a try! My weight routine usually takes me about 45 minutes moving from machine to machine, wipe down, etc. Maybe I’ll cut back on the number of machines and just work slow.

    Thanks for sharing!

  37. It’s brutal, isn’t it? Very bad for the ego when it suddenly becomes very hard to lift a weight that you have been lifting forever. I like to add just one or two slow exercises into my normal routine because I do find it boring.
    Keep on lifting!

  38. I’m in but what’s the plan? Do you have a link/book you’d reccomend where I can find out how to do this myself?

    I always find it challenging to fit in weight training with all my running, swimming and biking. Know I need to!

  39. I really found Ken Hutchins book SUPER SLOW to be interesting (paperback. pub in 1992) but more a borrow and skim (or buy used?) than a need to own.

    lots of the super slow technique is pretty darn self-explanatory.

    slow. count seconds. breathe. repeat šŸ™‚

  40. Speaking of weight training….I may of come across a video of you educating on how to do 21’s! It’s linked in my latest Hottie McTrainer workout post, working on it now!

    I was like wait a minute….hahaha! Awesome! You rock!

  42. Superslow is what it entails but most people want to rush through their workout. It isn’t a viable option for most especially when most of us are time conscious and want to knock out reps in a fast way. Its definitely something to spice up a hum drum workout.

  44. Hmm. I like the idea. Do you think I could do it with my free weights? Not the same, I know. But most of my lifting happens in my living room these days. šŸ˜‰

  45. hmmm, intriguing. i’ma going to direct brandon over here and see what he thinks/if he wants to join on in.

    i’m with yumyucky though … just don’t make me eat super slowly (i know all the positives about eating slower; i just can’t make myself do it.).

  47. Vicky has had me do this sometimes, and I really liked it. Thanks for the reminder–I have to do it again. Because I tend to want to rush through too, and often do ‘super-sets’ to save even more time.

  48. After doing The 30 Day Shred, I really like the idea of slower weight lifting. I am needing to kick something up to get the scale moving again…

  49. Because of my rsi issues, I’m slow any way. I still struggle at a weight you’d laugh at. šŸ™‚

    I do a shakeup 3-4x a year and switch my workouts.

  51. I’m not sure what it means but I was just the 52nd commenter on JackSht’s blog as well. Is it some kind of omen? I’m not sure but I do know that super slow weight training is definitely something I’ll give a go.

  52. Ooh you know me. I’m all about rushrushrush. But I have done some super slow sessions and they are a killer! Thanks for the reminder to work them back in!

  53. I’m so glad you posted this! My three heavy days per week are super slow (30 minutes, but that includes all my stretching and what-have-you) and I LOVE THEM. I do free weights at home, though. When I used to go to the gym I always felt rushed. Losing my membership was tough for a while (because I used it as an excuse to not work out) but now that I’ve reminded myself of all the stuff I can do at home, it’s kind of a blessing because I’m more likely to try new things and do it the way I want to do it, not rush because someone is waiting for my machine. The only thing I miss is the Bosu, but I plan on getting one soon because I love, love, love that thing (I just needed to know I would work out regularly before I spent the money. So far so good!).

  56. lots of people are talking about super slow training at the moment. its definately great for beginners but not that useful for advanced people, unless done at the end of a session when your near breaking point. you can definately feel it then šŸ™‚

  58. In my lift class we alternate our speeds when we lift things and ive always noticed that lifting them slowly is actually harder. Going to the gym always makes me feel happier, more energized, and relaxed. Well, except for when I get aggravated from waiting in too many lines.

  59. Super Slow is one of the WORST fitness programs ever!!!

    EVER

    The negative effect on the nervous system can not make up for any perceived improvement in safety.

    Strength decreases
    Power decreases
    Muscle mass decreases (not a good idea for seniors)
    DOMS increases
    Speed decreases

    And my favorite, fast twitch muscle fibers are replaced by slow twitch muscle fibers

    Super Slow is designed to maximize muscular endurance to the exclusion of all other aspects of physical fitness

  60. Love the post! You’re right about changing things up because it allows you to stick with it and not get bored or tired or whatever the reason may be. I try to change up my cardio and the way I do weights. I love this slow weight lifting because it works! So how many reps do you if you are doing each one slower? Love your blog. Thanks for sharing!

    Jen šŸ™‚

  64. I just learn through the entire article of yours and it was really good. This really is a fantastic post thank you for sharing this informative details. I will visit your blog regularly for some latest publish.

    • I recently have come back to SS. I did this program back in 2002 with AMAZING results. It’s the easiest/hardest workout. I was 150 lbs, 5’6″ and always bottom heavy (I am a former Marine and even then I fought the battle of the bulge in my hips and thighs). After 1 session (6 weeks) I was down to 132. I faithfully read and followed Dr. Ellington Darden’s book “Body Defining”. I followed up with another 6 week session and received about 75% loss (100% being in the first session). This really does work and it helps you with proper form. Don’t forget to drink 1 gallon of water/day (sounds hard but it isn’t too bad) and eating a fairly strict diet. If you are questioning this workout–get the book “Body Defining” and adapt it to 2010. Like me, just try it and you will be more than pleasantly surprised.

      • BTW, I’m not bottom heavy anymore…I quit lifting weights after a running injury/knee problems which is why I’m coming back to this workout. After doing superslow for awhile–my arms were unbelievably defined and I had a six pack to go with it! It helps you put symmetry to your body for those of us who are “real women”. I’m in week 2 and my pants are a lot loser and I’ve lost about 5 lbs. I don’t pay too much attention to the scale though–it’s all about how you look and the changes you make. You motivate yourself when you feel better.

      • BTW, I’m not bottom heavy anymore…I quit lifting weights after a running injury/knee problems which is why I’m coming back to this workout. After doing superslow for awhile–my arms were unbelievably defined and I had a six pack to go with it! It helps you put symmetry to your body for those of us who are “real women”. I’m in week 2 and my pants are a lot loser and I’ve lost about 5 lbs. I don’t pay too much attention to the scale though–it’s all about how you look and the changes you make. You motivate yourself when you feel better.

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