Sometimes in Western specialized literature you can find the term Super Slow. Find out what it is and how to apply this method in your training practice. Super Slow or SS is a style of performing movements in bodybuilding in which the projectile rises for ten seconds and falls for five seconds. It can be used when working with free weights, on some simulators or when doing gymnastics. Let's take a closer look at what Super Slow is in bodybuilding.
The basics of using the Super Slow style
Training safety
If you had a break in classes, then this can lead to some deterioration in health. However, lifting weights can cause injury, and sometimes very serious. For this reason, before starting any movement, you should make sure not only of your own safety. But also make sure that none of the visitors to the hall around you are injured.
Maximum loading
This concept defines the main goal of your entire workout. All exercises are performed by you in order to maximize the load on the target muscles and activate their growth. A load can be called the level of your psychological fatigue. When the strength indicator of your rested muscle is 100 percent, and after performing the movement is 75, then the load is 15 percent.
To determine the quality of the performed movement, you need to pay attention to the following indicators:
- The minimum level of work required to ensure safety.
- Maximum load that can stimulate muscle growth.
- The maximum load that your body can carry.
- The maximum length of time required to activate growth.
- The minimum length of time required for growth and full recovery.
To get the best results, you need 100% download. Exercises should be performed for 30 seconds, and after muscle failure, the tension should be held for another ten seconds.
Strength and injury
It is not true that heavy lifting can cause injury. The real danger is force, because you can get injured without working with weights, but, for example, with high acceleration of body parts. An example is the knee joints of runners.
Training intensity
The mechanism of muscle tissue growth has not yet been fully understood. However, we can say for sure that it is the result of intense training. This indicator can be defined as the degree of muscle fatigue per unit of time. Thus, the greatest intensity of training can be achieved when working to failure with minimal pauses between sets.
Practice skills
Today, it is believed that training can enhance skills such as grace, dexterity, etc. However, this is a mistake and if you want to achieve these goals, you will only waste time. Skills can only be improved by performing movements close to the target activity.
Requirements for the functionality of the athlete
- Effective work of the nervous system.
- Proportions.
- Effective work of the heart and vascular system.
- Degree of skill development.
- Flexibility.
- Muscle strength.
Among the listed functional abilities of an athlete, muscle strength belongs to productive, and the rest to unproductive. Also note that you will not be able to develop the proportion and efficiency of the nervous system, and all other abilities are trainable.
Fighting body fat and toning
This technique is a very effective way to lose weight. If we talk about toning, then this concept was introduced by marketers to sell certain products. To tone yourself up, you need to build muscle and burn fat. Today there is a lot of talk about the role of cardio in fighting fat, but it is very much overestimated. To achieve positive results in the fight against fat, you need to use strength training and lightly supplement it with cardio sessions. Of course, you will also need to use an appropriate nutritional program.
Super Slow Training Conditions
- The lifting of the weights is carried out for 10 seconds, the projectile is lowered from 5 to 10 seconds.
- Use a weight that you can perform 4 to 8 slow reps with in one set. When you reach eight repetitions in a set, increase the weight by 5 percent.
- Try to minimize pauses between exercises.
- The duration of the lesson is about half an hour.
- One training program should be used unchanged for 6 or 8 weeks.
- Train your entire body in each session with 6 to 8 movements.
About what other techniques contribute to muscle growth, in particular about the pyramid method, you will learn from this video:
