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(Hutchins and others recommend 10 seconds each way.) That's 20 seconds of muscle contraction for each repetition instead of 4 seconds. The other half did five repetitions, but lifted slowly, 10 seconds on the upstroke and 4 seconds on the way back down. The comparison group did 10 repetitions of each exercise, pulling the weight up and lowering it over a period of the usual 2 seconds in each direction. The people in Westcott's study did 12-13 exercises. Muscles are worked beyond the shaky phase to the point of failure, when the person is physically unable to perform one more repetition. In fact, the results were so difficult to believe that Westcott had them verified at Virginia Tech.Īccording to Hutchins, the key to SuperSlow is to never let the muscle rest - to remove the element of momentum from each exercise, making the muscles do the work instead of capitalizing on the tendency of a weight in motion to stay in motion. Those doing SuperSlow in both groups experienced a greater than 50% gain in strength. In each, about 75 people trained with the SuperSlow program - for 8 and 10 weeks, respectively.
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Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Mass., heard of the program and staged two informal studies in 19. But low weight combined with slow movements seemed like the perfect program for these women: Following it, the women made dramatic gains in strength. "These women were so weak we were afraid for their safety," Hutchins recalls.Įven before then, Hutchins had toyed with the idea of slow exercise before, only to lose interest. The SuperSlow program began when its developer, Ken Hutchins of Orlando, Fla., led a program investigating the effects of resistance training on older women with osteoporosis.