Super Slow Weight Training
By slowing your movements down, you’re actually turning them into high intensity exercise. The super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle. You can perform the super-slow technique with many of the strength training exercises already discussed, such as hand weights, resistance machines, bodyweight exercises, or resistance bands.
You only need about 12 to 15 minutes of super-slow strength training once a week to achieve the same HGH production as you would from 20 minutes of sprints on the bike, treadmill, or bike.
The key to making this work for you is intensity, which needs to be high enough that you reach muscle fatigue. If you’ve selected the appropriate weight for your strength and fitness level, your goal is to have enough weight that you cannot do more than 12 reps but at least 6 repetitions.
As a guideline, when you start out, allow your body at least two days to rest, recover and repair between high-intensity sessions, and do not exercise the same muscle groups each time.
How to Perform the Super-Slow Technique
I recommend using four or five basic compound movements for your super-slow (high intensity) exercise set. Compound movements are movements that require the coordination of several muscle groups—for example, squats, chest presses, pull downs, push press, and rows.
- Begin by lifting the weight as slowly and gradually as you can. One version is to do a four-second positive and a four-second negative, meaning it takes four seconds to bring the weight up, and another four seconds to lower it.
- Repeat until exhaustion, which should be around four to eight reps. Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not “going” anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight reps
- Immediately switch to the next exercise for the next target muscle group.