Super Slow Training (Lift Smarter, Get Stronger)

Integrating Super Slow Training into your workouts is an incredible way to break through plateaus, get stronger, avoid injury, and keep yourself more motivated at the gym. In this video we break down the foundations of slow lifting, explaining what it is, how it helps, who can benefit from it (spoiler alert... everyone!), and how best to integrate it into your workout regime whether you're a beginner or a seasoned weight lifter.

Super slow lifting refers to slowing down your movements so that each rep takes 10 - 20 seconds to complete. This allows you to get a killer workout with much lighter weights than we're used to, which means you can push yourself to pure failure with MUCH less stress on the joints.

The benefits of slow reps are myriad. For beginners or for older folks, it allows you to learn proper form and push yourself hard in workouts without risking injury. For experienced lifters, slow lifting can help break through plateaus, increase your Time Under Tension, improve your form, act as a powerful warm-up before heavy lifting, and is also a great way to milk some extra gains out of the end of a workout.

For example, the Aamir Khan transformation that we shared in our recent video, "Torturing Aamir Khan," included footage of Aamir performing super slow pushups with a 20kg plate on his back. While we could have added another plate and continued at a traditional speed, that amount of weight could potentially lead to a wrist or elbow injury, especially since Aamir was (rather unbelievably) 48 years old at the time. So instead of adding more weight, we simply slowed down the last set, taking him far beyond where he could have gone with heavier weights.

Super slow weight training is also a great option if you're tired, whether that's due to a monster cardio session, intense lifting the day before, or simply a lack of sleep. Rather than pushing yourself toward potential injury, days like this are the perfect opportunity to rock a super slow workout. You'll still get all the gains you’re after, while avoiding overtraining and potential injury.

To be clear, in this video we are not presenting the "Superslow Zone" workout, which is a specific workout approach in which all exercises are performed slowly. While the studies have shown this form of training to be effective for certain populations (generally older folks), it has not shown to compare favorably to traditional lifting for gains in the majority of the population. So in this video, we break down a variety of different ways to integrate super slow lifting into your workout, allowing you to maximize your gains and enjoy more exciting dynamic workouts.

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[ericburkett]

This style of training is much better for increasing intensity of effort. Injuries most often are caused my poor form, i. e., sudden stops, sudden reversals and jerky movements rather than fatigue. I train every third day here at my home and each workout never lasts more than 15 to 20 minutes. I'm 63 years old and have never missed a workout since I started at age 12.

[anandamayiarnold]

Slow push-up test a win! I’d been feeling like I wasn’t progressing and this was a complete game changer!

[prakashp]

Bruce Lee suggest fast training. But he also does isometrics. But this method is really good.
Even Hrithik Roshan does this method to build muscle faster. He is an another bollywood actor.

[spurgeonraj]

I like the way you explain in detail to everyone. Thank u so much

[r.a.a.g]

I do normal weight training and when i am about to get tired i go slow for 5 -6 worked for me
Your videos are really me gain more😃

[fitquirk]

U r right i am trainer i saw ur video today for the first time nd what i guide my clients is the same thing which u r sharing now my confidence level is high thankyou sir ❤️

[raaxaa]

Very useful content. I am glad the videos are not unnecessarily long and kept sharp. Already subscribed!

[aloisspielmann]

what a nice guy you are. saved my picture of the usual coach

[AnuragSingh-mtdm]

Very detailed information! Excellent work 👍

[ajazahmed]

Will do push up tomorrow and cardio and weights.

[vigneshempala]

Yes slow workout is a bit tougher and we can get good results...

[maryellenross]

Can this help vascular health? My blood is pooling in my ankles, and I heard slow weight lifting would help the fatigue and achiness in my legs. Thoughts?

[ajey]

Awesome, man.. it's so hard... thanks for the video 👍

[Camerajamun]

I'll use this for my deload week and will let you know how it felt !

[baihou]

Great technique...and crazy super versatile. Can use to augment virtually *any* exercise!!! Thanks so much. Am definitely adding to my workouts

[mrroysir]

Slow short range exercise are done by everything is a beast mode.
Pavel Tsatsouline also wrote articles about slow twitch muscle hypertrophy.
But few have shown how to do it on YouTube.

[atbsaigaming]

Have you adopted this style from mike mentzer as in 80s bodybuilding era this workout was called heavy duty only one set to failure

[morsz]

I’m a strong advocate for very slow exercises sourcing the idea from Taiji, also we got to focus on the quality of movement, breathing depth and frequency which is benefiting the pH, shift to parasympathetic system, I’m trying to do some research on this topic. Thanks

[venugaming]

Please reply sir how many sets we do like this for muscle gain.