Hahn also recommends two sessions per week for the vast majority of trainees. In Slow Burn training, the weight load chosen renders muscle fatigue in 40–90 seconds. Hahn's Slow Burn method does not subscribe to the strict 10/10 rep tempo, and uses a heavier weight load than Super Slow. Zickerman's Power of Ten is identical to Super Slow in rep speed and philosophy. Similar methods include Fred Hahn's Slow Burn system and Adam Zickerman's Power of 10 method. Personal trainers who have abandoned Super Slow for general use may still use it as a method for teaching new exercises or evaluating clients' exercise form. Slow repetitions may be particularly beneficial to trainees working around injuries or conditions requiring extra caution and may be useful for practicing proper form when learning new exercises. Some research indicates that Super Slow produces superior results compared to traditional methods in as little as 10 weeks. In recent years, Hutchins has continued to refine methods and expand publications to include additional training methodology and exercise history. A workout should last no longer than 30 minutes and be performed to the exclusion of all other intense activity for maximum progress. A frequency of twice weekly is recommended for most trainees, with even less frequency for more advanced trainees. Hutchins recommends performing each set for between 100 and 240 seconds, depending on the exercise and the subject's competence. SuperSlow workouts typically consist of one set of each exercise carried out to complete muscle fatigue. The method incorporates very slow repetition speeds as compared to traditional resistance training methods, with emphasis on minimizing acceleration and momentum to reduce the force the body is exposed to during exercise and improve muscular loading. None of these earlier approaches incorporated the ideal environment, the consistent turnaround technique, the superior equipment mechanics, nor the adherence to tracking muscular function that SuperSlow encompassed. This similar idea was sometimes advocated by Bob Hoffman of the York Barbell Company. SuperSlow instructors are also educated with an emphasis on using precise language in exercise.Ī ten/ten protocol was used in the 1940s by body builders and later in the 1960s by powerlifters as a plateau breaker under the name MC/MM or muscle contraction with measured movement. This clinical environment, in combination with the slow speed and improved mechanics, had never been managed before. The effect of this approach was further improved by the practice of the exercises in an "ideal" environment wherein the temperature was cool, ventilation was provided, and distractions (audio, smell, visual) were minimized. In addition, Hutchins improved the resistance curves of the exercise equipment and reduced their friction to further enhance the loading effect upon the muscles. However, Hutchins developed a turnaround technique to include those important exercises during Nautilus-funded osteoporosis research at the University of Florida in the early 1980s. Bocchicchio promoted his original idea as being impractical on compound movements such as leg press, chest press, overhead press, and pull downs (chin-ups). The 10 second lifting, 10 second lowering repetition speed of movement was suggested to Ken Hutchins by Dr. In more recent times, such "Time Under Load" ideas have seen a renaissance with Dr Doug McGuff's best selling Body by Science. It is based on ideas from the 1940s and 1960s called 10/10 "muscle contraction with measured movement" and implemented using fixed weight Nautilus machines. Super Slow is Hutchins' trademarked name for the High intensity training approach advocated by Arthur Jones. Super Slow is a form of strengthening physical exercise ( resistance training) popularized by Ken Hutchins. ( March 2018) ( Learn how and when to remove this template message) Please help improve it by removing promotional content and inappropriate external links, and by adding encyclopedic content written from a neutral point of view. This article contains content that is written like an advertisement.
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