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 of the bench press can place the body at a state of maximum chest exertion for over ninety seconds! Thirty minutes of that kind of training, and the muscle group is usually quite torched!

Powerlifters began employing super-slow training about a decade ago as a technique for breaking through a plateau. They thought that they could recruit more muscle fibers, and increase muscular endurance, by training in this manner. As state and national records began falling, the word got out. Some bodybuilders swear by this method for adding size, but it’s not generally very popular in gyms nationwide.

A variation of the super-slow repetition is the “stutter rep” in which a positive movement will actually consist of a series of starts and stops. When lifting the barbell on the bench press, for example, you would lift it ¼ of the range, then pause for one second. Then you would further push the barbell to a point about halfway up the movement. Wait another second. Then repeat at ¾ range. Finally, reach the top of the movement. Eight or ten repetitions like this, and the chest is often scorched!

With both super-slow and stutter rep training, the weight being used by the trainer will have to be significantly reduced. If you are just able to bench press 225 pound for 20 seconds currently, you are not going to be able to lift it for 90+ seconds. It’s just not feasible. Trying to complete super-slow training with your normal weight load can be dangerous. Also, a spotter can be very useful as well- not just for safety purposes, but for counting the ten to twelve seconds for you. After all, as repetitions #7, 8 and 9 arrive it’s very likely you’ll be in a mindset which allows for some cheating and faster counting.

If you need to break a plateau, give super-slow training a chance. You might find the slower reps and greater pumps lead to new muscle building!

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