High Intensity Slow-Motion Strength Training
Benefits of Slow-Motion Strength Training
High intensity slow motion strength training, often referred to as “super slow” training, is a strength training method where exercises are performed with significantly slower movement speeds, typically taking 10 seconds for the concentric (lifting) phase and another 10 seconds for the eccentric (lowering) phase. This method amplifies the intensity of the workout by increasing the time under tension, a key factor in muscle growth and strength gains.
- Increased Muscle Tension
- Enhanced Muscle Fatigue
- Improved Neuromuscular Control
- Reduced Injury Risk
The Science Behind High Intensity Slow-motion Strength Training
High intensity slow motion strength training, often referred to as “super slow” training, is a strength training method where exercises are performed with significantly slower movement speeds, typically taking 10 seconds for the concentric (lifting) phase and another 10 seconds for the eccentric (lowering) phase. This method amplifies the intensity of the workout by increasing the time under tension, a key factor in muscle growth and strength gains.
Continue reading to explore the scientific underpinnings and health advantages of High intensity slow motion strength training.
By slowing down the movements, there is continuous tension on the muscles throughout the entire range of motion, eliminating momentum. This sustained tension increases muscle fiber recruitment, particularly of the slow-twitch fibers, which are essential for endurance and can contribute to hypertrophy (muscle growth).
The prolonged tension forces muscles to work harder and exhausts them more thoroughly within a shorter number of repetitions. This deep level of fatigue is believed to be a critical stimulus for muscle growth and adaptations.
Slow movements require greater control and precision, enhancing the neuromuscular connection. This can lead to improvements in coordination and the ability to activate muscles more effectively.
The slower pace significantly reduces the forces exerted on the joints, tendons, and ligaments, decreasing the risk of injury. It also allows for more time to focus on proper form and technique.
Slow-motion training generates substantial metabolic stress, one of the key mechanisms behind muscle growth. The build-up of metabolic byproducts like lactate is thought to stimulate anabolic signaling pathways that promote muscle repair and growth.
Intense resistance training, including slow-motion protocols, can elicit beneficial hormonal responses, such as increased secretion of growth hormone and testosterone, which are conducive to muscle growth and fat loss.
Since slow-motion training can induce significant muscle fatigue with fewer sets and repetitions, it can be an efficient method for those looking to achieve strength gains in less time.
Altering the tempo of exercises can provide a novel stimulus to the muscles, potentially preventing plateaus and encouraging continued progress in strength and hypertrophy.
