I am not ususally one for fad workouts, but I was wondering if anyone has used the SuperSlow or Ten/Ten meathod.

This workout, as I understand it, is like a normal weight lifting routine, but each exercise is slowed. There is 10 seconds on the positive and negative motion of the exercise.

I did this workout tonight, and wow. It is slow and you need less weight, but it is a serious burn.

I find in weight training you constantly have to watch your form as your body constantly usually unconciously tries to make the exercises less stressful by cheating on form.For this reason I sometimes focus on slowing the reps down with lighter weights focusing on proper full range of motion and emphasising the negative which is where the cheating often occurs but view this more as a change of pace when my form starts getting sloppy and when I feel my form is back on I will again start trying to add more resistence.I believe current studies are showing conventional progressive methods to be better for strength,size and endurance but IMO only if your form is good.In sum I would view it as more a change of pace to focus on form than a shortcut to results.It is suppose to be very intense and therefore difficult to stick to but the ultimate proof is in results so keep us informed on how you do with it.

from what i know i pretty much agree with RWTD:
form is important.
and i've seen some studies about "slow lifting" and they basically showed that people got stronger lifting slow, but comparitively less strong for "normal speed" lifting... ---- in other words, when you lift slow you make the muscles stronger for lifting slow... i.e. for most things slow movement is not needed, so you are better off lifting at a normal speed.

my personal technique:
1) on the positive: lift as quickly as possible to get the quick explosive power, but not so quickly as to compromise form or to use momemtum to lift - i.e. don't swing up a curl or something.
2) on the negative: here's where you can really take it slow -- i vary from a normal pace maybe twice the positive up to 5 or 6 seconds --- for biceps i try for 10 sometimes but that IS HARD

actually, as i was writing i do remember readin a study about this new "slow method" although i didn't hear the names you heard: and the recommmendation was about what i said above: that it certainly won't hurt and variety is always good in wieght training, but in the end "normal" lifting is probably more beneficial, ALTHOUGH slow on the negative can be very beneficial (as most people cheat and don't do any work on the negative and doing it slow prevents the chaeting)

I agree with nathank that for explosive power you want to slowly recoil on the negitive and then explode into the positive(I always use the example of visualizing the baseball pitcher winding up and then exploding with the pitch).I think they even have a term for this "gogli reflex" if I remember correctly.And I also agree it is important to always slow down the negitive both to avoid cheating and avoid injury as any eccentric(negitive) training can be dangerous particularly at speed and with load.

I will post an agreeance with all that is said.

However I did successfully use superslow 7 years ago for a 6 week interval but hated every second. BORING!!! It was to slow and I enjoy training for power too much. My brain just couldn't pull it off....

Nothing wrong with giving it a try and seeing if it works for you.

One of the advantages of superslow is that you generally work the muscle to "failure." We've all seen the guys in the gym who quit after a certain number of reps (because they believe doing so will make them get big or not bulk up) but you know that they had another 8 reps left at that weight.

For beginners it's good because you can use less weight, develop good form and benefit with less risk of injury.

I'm not a super slow fan myself but I do know guys who have had good results.

Also one thing that i find gets my workout done quicker and helps to build up muscle fiber is don't rest between sets. So if you're doing 12 reps of curls, do them the slow way then when are 12 are done, take a 30-60second break and hit them again. Guarenteed you will get a great workout that way. When you take time inbetween sets your muscle has a chance to rebuild/recharge whatever so you're not working all the muscle fiber, or so i've been told.

Generally heavier weights,lower reps,more compound type exercises and more rest are best for maximizing strength and testosterone production while lower weights,higher reps ,more isolation and less rest maximize growth hormone production and is a good cutting routine. Moderate weight,reps and rest I believe are generally best for size and this sounds like what your refering to as 30-60 sec. break would be what I would call moderate. So each method works the muscle fibers differently or even different muscle fibers for differing objectives.

DrGonzo,

That is partially right but again there are other methods. That is merely one routine. On a routine I enjoy 5x5 is a power lifting routine. The point behind it is size and strenght. If you force your muscles to go with virtully no rest you won't move a signifigant amount of weight for yourt strength. Resting 2 to 3 minutes allows you to maximize weight moved which maximizes muscle growth. All routines work with the proper proportion or rest, weight, movement and speed. Rotate those 4 things and you will have a varied routine.

30 to 60 seconds rest keeps the heart rate up allowing for more fat burning.

Maelstrom:

Good point, that definately works

I was reading some things on the internet yesterday just to look for some new ideas. Just about everyone I read recommended 3 seconds up and 3 seconds down. www.mensfitness.com had some really cool stuff.

3 up 3 down is definately standard...but there are many variations...

i like doing isometrics now that my joints are shot from years of lifting heavier weights. isometric leg presses rock.