Personal trainer, Matt Dunn, runs through a highly effective training system which can easily be done as part of your gym routine.
There are numerous approaches to resistance training and deciding which one to apply to your own routine can be confusing. In truth as individuals we all respond differently to varying types of exercise. The majority of people respond well to new stimulus, “keeping your body guessing” if you like.
If you are looking for some variety to your weights (resistance) routine why not give the SuperSlow training system a go. The tempo of an exercise refers to how long it takes to complete each stroke/phase of the movement, it is commonly around 1:1 (1 second lifting and 1 second lowering) or 2:2. SuperSlow exercises are performed at a much slower tempo, the idea being that muscles are under tension for a much longer period of time, typically 80-120 seconds. Exercises are performed for a single set until you can’t continue. Because of the increased time under load you will have to reduce the amount of weight used for a given exercise by up to 60%.
There are a number of benefits to adopting the SuperSlow approach. Firstly, because of the decreased loads used it is structurally less demanding for the body so it is well suited for people with joint/arthritic problems, older people or those suffering from injury. Working at a slow tempo also encourages a greater level of muscle awareness throughout a full range of movement. If you are short of time then SuperSlow training can be very effective as workouts tend to be under for the whole body and completed within 20 min! It should be noted that whilst SuperSlow training is beneficial in many ways it doesn’t have much crossover for most sports/activities that require increased acceleration and will not be as effective if you want to achieve maximal strength and power from your training. However as a tool to add new stimulus and variety to your program and as a method of maintaining strength during injury it is a great approach.
Don’t be mistaken into thinking that because you are working slowly and for only 20 mins that the SuperSlow training is easy. Because you are working to exhaustion on each set it proves a challenging workout!
Have a go at the workout below; perform 1 set of each exercise with as many reps as possible. The tempo remains the same throughout. As you become stronger increase the load or the number of repetitions to progress your training.
1 – Leg Press 10:10
2 – Chest Press 8:8
3 – Leg Curls 6:6
4 – Shoulder Press 8:8
5 – Lat Pull Down 8:8
6 – Abdominal Crunch 5:5
For more help on how to apply SuperSlow training to your sessions or advice on how to refresh your gym routine, talk to one of the personal trainers in the gym or book in for a program review on reception.