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.

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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?

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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?

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