Personal trainers who have abandoned super slow for general use may still use it as a method for teaching new exercises or evaluating clients exercise form. Sep 29, 2015 the effectiveness of slow motion strength training depends on the individual, according to lee jordan, a florida trainer and spokesman for the american council on exercise, but it offers a broad. Luke carlson develop trainers without superslow high intensity. Super slow is a form of strengthening physical exercise resistance training popularized by. Journal of strength and conditioning research 17, 7681. Exercise volume during resistance training has been conventionally evaluated as a total number of repetitions performed in each set, regardless of the time and speed of performing individual exercises.
Similar methods include fred hahns slow burn system and adam zickermans power of 10 method. Zickermans power of ten is identical to super slow in rep speed and philosophy. Environmental control the temperature is kept at a stable 61 degrees f. This is an essential read for the fitness professional.
Oneonone exercise the superslow zone way means the focus is always on you. The third quarter is applied with a 75% effort, also termed. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10. Doing reps in a 1010 tempo for 14 minutes is all you need for the entire week for that muscle group. Research hasnt shown superslow strength training to be superior to other forms of strength training. Doug mcguff, md, an emergencyroom physician in seneca, s. Going against most accepted practice in fitness but remaining consistent with established mechanical physics and biology, ken hutchings explains the extremely technical superslow exercise protocol. What i will provide you in this chapter is essentially and index fund of workouts. Doug mcguffs discovery that rocks cardiology by the author of superslowthe ultimate exercise protocol and the developer of the superslow exercise protocol and the inventor of the linear spine machines published by serious. While you may be speeding things up with highintensity interval training hiit, you might also consider slowing things down with superslow weight training.
Read the groundbreaking book that introduced the concepts of the doseresponse relationship of exercise, time under load, stoicism in training and other insights that forever changed the field of exercise. Reviewed in the united states on february 11, 2012. Also known as the superslow technical manual, this comprehensive text is written by the author who dares to define exercise. We understand that proper exercise is a stimulus which acts. Expanding on this, it is understood that the weightsassuming weights are the resistance sourceare lifted during the positive and lowered during the negative. Hit is a very short, very intense, 1 set to failure resistance training protocol. Take as little time as possible in between exercises. The term superslow and derivative terms are registered by hutchins as trademarks. And you can challenge your muscles in a new and different way. Shop for products doctor doug mcguff ultimate exercise. One form of resistance exercise that has drawn attention is superslow resistance training. While the exercises themselves are not out of the ordinary, and can be used with standard weight machines or free weights, it is the approach that sets superslow apart. Other authors have written books on the subject of slow tempo training under the titles of slow burn and power of 10.
A good workout that you do not change over time is like an index fund. Superslow training is another term used for the hit modality of training. Moreover, you will gain a real appreciation of safety in the gym i am a limber 23 years old, and i will never touch free weights againi dont need to. Subjects were measured for resting energy expenditure after a twelvehour overnight fast using a delta trac ii, and for 1rm in each of ten exercises, then randomly assigned to a protocol order group, either superslow followed by traditional strength training, or traditional followed by superslow.
Yes ken hutchins can be rudely blunt, not trying to hide his anger at exercise methods that he believes are dangerous. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10 seconds and the negative in 10 seconds. Exercise, in a nutshell, is a process whereby the body performs work of a demanding nature. Start with six to 10 repetitions of each exercise, taking 10 seconds to lift the weight and another 10 seconds to lower it. Save your exercise instruction business heart rate elevationin and of itselfis worthless dr. Doug mcguff performs a high intensity workout at exercise inc in brownsburg, in. Luke carlson develop trainers without superslow high. After registration is complete, study materials are mailed i. Superslow strength training may help prevent boredom in your strength training routine. Exercise volume during resistance training has been conventionally. Download the pdf transcript and trainer education discover strength trainer retention strategy pdf. The ultimate exercise protocol, which i highly recommend. Mcguffs ultimate exercise facility, our training approach produces results.
Most importantly, it makes exercise harder and safer at the same time. Superslow weight training increases strength webmd. With other exercises, to make them more challenging, you usually. The ultimate exercise protocol, guss passion for strength training ignited to. The superslow program began when its developer, ken hutchins of orlando, fla. I have seen second editions on and ebay, occasionally, often overpriced. One of the first in canada, six factors fitness is the only facility in victoria offering superslow the ultimate exercise. Jun, 2008 however, a shorter ttf appears to be more effective for increasing muscular strength in previously untrained subjects when using the superslow protocol. The superslow exercise protocol is an efficient and effective workout in which general exercisers give their maximum effort. It offers the greatest benefits and the ultimate safety. Super slow resistance training university of new mexico.
The ultimate exercise protocol 2 by hutchins, ken isbn. Specifically, and simply put, superslow is an exercise protocol whereby the positive phase is. Oct 29, 2014 lack of time is the most common reason for not working out, which is why its no surprise that 20 to 30minute express workouts have become so popular. Dec 05, 2016 encouraged by the results, hutchins authored many articles on the subject and wrote superslow. A tenten protocol was used in the 1940s by body builders and later in the 1960s by powerlifters as a plateau breaker under. Well, super slow will bring you these kind of results. The protocol he was using had the women lifting their weights in two seconds and lowering them in four seconds. The first definition of exercise protocol education. Superslow works because it is hard and painful, but that is the only exercise that gets results. When superslow is mentioned, it is important to determine whether its context is for a specific exercise protocol or for a moregeneral exercise philosophy. His diet ideas are more like a lack of ideas, he totally disregards the value of novelty,as if clients will continue to be subject to the purely physical rules of exercise long enough to do them some good.
Super slow bodybuilding and weight lifting guide fandom. The basics since its inception in 1982, super slow has received worldwide acclaim as the model program for definitive strength enhancement, improved general. The best equipment we use medx and superslow systems equipment. Hutchins authored many articles on the subject and wrote superslow. Purchase music and dance and the renaissance of exercise volume i. The ultimate exercise protocol by ken hutchins online at alibris. Super slow is a form of human strength training popularized by ken hutchins. Introduction there are many different methods of resistance training. The ultimate exercise protocol by ken hutchins 19920503 by isbn. With so many superslow zone franchises closing, however, more will probably.
Ken has supervised over 10,000 superslow workouts, and no one understands the philosophy and techniques better than he does. Still, superslow strength training is a reasonable tool if you want to v. Does tempo of resistance exercise impact training volume. Volume and intensity of exercise are the basic components of training loads, having a direct impact on adaptive patterns. For convenience in this discussion we can temporarily dispense with the remaining qualifiers. So by using the superslow protocol, you decrease force by decreasing both mass and acceleration. An exercise protocol whereby the positive phase is executed in. The word spread, and by the dawn of the 21 st century athletes of all types and fitness trendwatchers had embraced the idea. Super slow protocol is the exercise protocol that best represents and physically expresses the first definition of exercise. Our certified superslow zone instructors know exactly how to get the results you want in the fastest possible time by creating the workout your body will respond to best.
Womens sexual function and dysfunction pdf free download. The cornerstone of superslow is an approximate 20second cycle of each repetition from the beginning to the start of the next repetition. Superslow training, ken hutchins and the superslow zone. Subject headings nautilus weight training equipment. Find a quiet place where you can work uninterrupted for 2030 minutes. Superslowthe ultimate exercise protocol second edition is additionally required for the level ii certification. Super slow involves the combination of very slow speeds of lifting and lowering the weight, along with the general principles of the high. It is based on the recovery characteristics of 8595% of the population, and is based on data collected on clients at ultimate exercise. Super slow offers the ultimate in control from every perspective. All of our equipment is specially modified for using the superslow training protocol.
If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles after 12 to 15 repetitions. Garin baders dynamic finger exercises is a dynamic 3dvd super hand conditioning course revealing the unique and powerful hand exercises garin uses to give him extreme finger strength, flexibility, and finger dexterity in his career as an awardwinning concert pianist, master. The ultimate exercise protocol, third edition by ken. Research has shown that this is the optimal temperature for performing high intensity exercise.
A typical session lasts 1020minutes, and typically involves 35 sets. Superslow zone continuing education and compliance, llc, a department of superslow zone, llc, has been accredited as an authorized provider by the international association for continuing education and training. Attenuated kinetic and kinematic properties during slow. Six factors fitness provides the safest, most effective workout in only twenty minutes a week for young and old, no matter your experience or current health. They are only available to superslow zone employees. The ultimate exercise protocol 9780963319906 by hutchins, ken and a great selection of similar new, used and collectible books available now at great prices. We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. Ultimate superslow 1 of 4 incline press demonstration.
If you sit at a desk all day but arent motivated to exercise, this incredibly. I needed to break the routine up because i couldnt handle doing 3 exercises in this manner in one day. Tsc goes beyond super slow protocol in several respects. Ken hutchins born 20th century is an american inventor who defined and popularized the super slow form of resistance training exercise, and developed methodology, trainer certifications, and exercise equipment to specifically support the techniques. This super slow form of resistance training was popularized by inventor. The ultimate exercise protocol media support, 1992, a technical manual going into its fourth printing. Superslow zone provides an accredited, high intensity, low force exercise strengthening protocol method. A tenten protocol was used in the 1940s by body builders and later in the 1960s by powerlifters as a plateau breaker under the name mcmm or muscle contraction with measured movement. Mar 11, 2014 these helpful hints above were paraphrased from ken hutchins revised book, superslow. Expanding on this, it is understood that the weightsassuming weights are the resistance sourceare lifted. In other words, super slow is definitive for exercise. Then relatively new to learning about exercise and bodybuilding i found it to be a truly fascinating and very challenging read. Not only was the material challenging in the intellectual sense but also in a philosophical sense. This is a key part of his definition of exercise, a foundation of the superslow protocol.
In this case, it would be a temporary use because once you can feel the muscle working it wouldnt be necessary anymore. This weight training workout is for the upper body using super slow sets, where youll perform the movement of each exercise for a total of 10 seconds, 5 seconds up5 seconds down. Westcotts tenweek superslow groups average 5rm chest press loads increased by an average of 200% more than the 1rm chest press weight loads of keelers superslow group. Best fits the definition of complete exercise by properly and safely building muscle and increasing the resting metabolism, allowing the body to burn more calories even while at rest. Another reason for ken hutchinss recommendation for lighter weights and longer set durations is that he based much of the superslow protocol on the premise the stimulus for muscular hypertrophy is a deep level of inroad. Get traffic statistics, seo keyword opportunities, audience insights, and competitive analytics for renex. New copies of the ultimate exercise protocol, aka the superslow technical manual are no longer being sold to the public. The ultimate exercise protocol, and began building his own custom exercise equipment. Superslow instructors are also educated with an emphasis on using precise language in exercise. The team at ssz bangor provides convenient 20 minute total body workouts, 2 times a week, that are expertsupervised by professional, accredited, certified personal trainers. Superslow zone environments are private and distractionfree. Mcguff to your training facility or next business event to discuss how efficient exercise can get you in the best shape of your life while leaving plenty of time for your career and family.
The ultimate exercise protocol 3rd edition by hutchins at over 30 bookstores. The current definitive description of the protocol is contained in the book superslow. It was shortly after the introduction to ken hutchinss superslow systems machines that gus was first acquainted with the protocol and philosophy known as superslow. Mcguffs first published work on high intensity strength training. There are no 8 minute solutions to fitness, and superslow will help you to understand why. The effectiveness of low velocity superslow resistance training. Ultimate superslow 1 of 4 incline press demonstration wescarby.
Your source for weight training programs, weight training exercises and. Doug mcguff performs a high intensity workout at exercise inc. Superslow the ultimate exercise protocol beyblade super tournament battle pc game free malwarebytes anti malware latest version dc universe online beta code generator exe accelerated muscular development 2 0 free workshop technology by hajra choudhary pdf intel desktop board d102ggc2 driver free big fish audio elemental studio percussion. Everyday low prices and free delivery on eligible orders.
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