Superslow
Super Slow is in a broad sense a power training with an unusually slow movement speed. In the narrow sense, it is a technology developed in the early 1980s by Ken Hutchins method of strength training and a registered trademark. Besides Heavy Duty Super Slow is one of the best known forms of high intensity training in bodybuilding and weight training. It is characteristic of super slow, that a repetition of an exercise has a certain duration, and this is much longer than in conventional bodybuilding in general, which is also the name Super Slow for a very slow exercise execution is derived.
- 2.1 Duration of a sentence
- 2.2 Duration of repetition 2.2.1 Standard method
- 2.2.2 Alternative Methods
- 2.3.1 Pro Exercise
- 2.3.2 per muscle group
Theory
General
Working on the principle of high-intensity training, HIT short, the stimulus for muscle growth through a high intensity, but short exposure is set. This appeal is all the greater, the more muscle fibers are fatigued in the shortest time necessary for it. This time and the corresponding stress intensity play a crucial role in super slow.
Proper exercise intensity
An excessive load intensity forces for terminating the move before the maximum number of muscle fibers was activated, whereas a too low intensity leads to relax the muscle fibers and the motion can be performed by an aerobic energy provision for very long. Since the fibers may not recover the correct exercise intensity must lie in the anaerobic zone, that is, the movement must be canceled due to the variety of exhausted muscle fibers and the associated concentration of lactate ( lactic acid). Therefore, the stress intensity is controlled by the exposure time to be aimed at. As a benchmark Stoppani recommends 50-70 % of the weight used at normal speed.
Load time
Based on an average splitting of slow and fast fibers in a muscle, the maximum duration of a predominantly anaerobic training about 120 seconds ( any longer load can only be mainly carried out aerobically, which, as stated above, is counterproductive ). So this is the aspired duration of a load to achieve maximum growth stimulation.
Role of muscle fiber composition
Depending on the composition of a muscle of fast and slow fibers, the maximum predominantly anaerobic exercise duration may vary. These can be individually determined only by a muscle test. The different muscles of people have evolutionarily different compositions ( the calf muscles has more slow fibers than for example the arm muscles, as former by rapid movements characterized by perennial supports and latter ). In practice, this difference will usually fail.
Recovery time
The recovery time between each exercise should be kept as short as possible, to apply the principle of the growth stimulus to the entire body, but with the restriction that the cardiovascular system can accomplish this. In practice, one can start from one to two minutes of rest between each exercise.
Practice
Duration of a sentence
An exact compliance with the right load time is in practice almost impossible, which is why trained in the area under this time, specifically from 60 to 120 seconds. Once the limit of 120 seconds is reached, the load is changed so that it only takes 60 seconds.
Duration of a repetition
The duration of a single repetition is, depending on Durchführungsmodalität 15-20 seconds.
Standard method
To ensure a continuous motion, to keep the influence of the swing but as low as possible, according to Hutchins a repetition period of 15 to 20 seconds is used, where these splits as follows:
- Ten seconds per positive movement ( overcoming pushing or pulling )
- Five seconds per movement negative ( braking yielding )
Or
- Ten seconds per positive movement ( overcoming pushing or pulling )
- Ten seconds each negative motion ( braking yielding )
An exercise thus takes 60 to 120 seconds at four to eight repetitions.
Alternative methods
Alternatively this can be found in the literature are other times:
- Five seconds per positive movement ( overcoming pushing or pulling )
- Ten seconds each negative motion ( braking yielding )
Or exclusively negative eccentric exercise:
- Ten seconds each negative motion ( braking yielding )
Number of records
Per exercise
The number of sets per exercise is the HIT one set, but they can at other training philosophies also include two sets.
Per muscle group
Stoppani recommends 2-3 exercises per muscle group. With the recommended him two sentences that would be a total record count of 4-6 sets per muscle group.
Exercise execution
An exercise should be performed with constant as possible tension of the muscles and without rest, that is, the movement ends where due, for example, the loading angle - the burden is greatly reduced - for example, when training with free weights. The movement should not be so far carried out so that at the end of the motion sequence results in a relief of the muscle. For example, should never be at right angles to the ground when standing inside the elbows of the forearm, as in this position the biceps is almost completely relieved. The exercise should, after no more complete repetition is possible to be terminated with a 15 -second retry, which requires a great deal of willpower and self-discipline.
Training program
Several exercises are summarized in a training program. With beginners, a program of basic exercises is recommended; Advanced users can focus on individual muscle groups lay (see strength training ). A standard super slow program looks like this:
Between Squat and coating showed no break is made. This is called a superset. After a superset a longer break should be made. The addition of negative at the last two exercises means that only the negative motion is performed. A single training program should never take more than 30 minutes.
Frequency
As maximum above program can be completed three times a week with one day of rest between. Here, however, there is a risk of overtraining. At the first signs of such a break should be inserted (if it is advisable to train only twice or even just once a week ). Stoppani recommends 5-7 days of rest between two Super Slow - training days, the same muscle group.