Super-slow training, or “contraction control” training, involves the use of 10- to 12- seconds’ worth of positive motion on each repetition, followed by a 5 to 6 second “lowering” of the weight. On the bench press, for example, you would begin by lowering the weight down your chest in a fashion much slower than normal – taking 5 seconds to move the weight from completely extended, to touching the chest. After that, instead of exploding into your rep as you normally would, you will instead inch the weight to the top in a slow, controlled, continuous motion at a very slow pace. The positive lift part of the movement will take about ten seconds. It is generally believes that super-slow training allows the bodybuilder to achieve a greater pump in a lesser amount of time. Ten repetitions ...

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What if getting fit - big even - meant that you didn't have to spend hours in the gym? What if building great muscle and a balanced physique took just 25 minutes, twice a week, minus 300 crunches and four 30 minute sessions on the treadmill? Would you think you were trapped in an infomercial or would you want to sign up as fast as you could? Well, before you sign away your first born, or your '74 Camaro, let's assess.... It's as the title suggests... super slow training calls for lifting and lowering weight ever so slowly. Instead of completing many sets over the course of a 30 minute period, as in regular tempo training, super slow training involves performing one set which may consist of 6 to 8 repetitions of pull downs, for instance, over the course of 2 minutes! Two ...

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Q:  I’ve seen some of the big guys at my gym doing super slow repetitions during their workouts. What’s the value in working out this way? A:  Super Slow training has been around for decades yet seems to be enjoying a recent resurgence in popularity. It involves controlling both the concentric (lifting) and eccentric (lowering) phases of a movement to such a degree that you are doing them in slow motion – that is, you are taking ten seconds to perform the concentric part of the movement and five seconds to perform the eccentric part. This compares with conventional training which advocates a two second up, one second pause and four second down cadence (most trainers abbreviate this dramatically). Advocates of super slow claim that performing an exercise in such a manner is far more productive than conventional training and, furthermore, that one set ...

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