In an article about Ken Hutchins' Super Slow workout, Newsweek pointed to a doctor who said he went from running 60 miles a week to slow training just once a week for 20 minutes. He said the switch has helped him shed 20 unwanted pounds. With tributes like that, it's small wonder that everyone wants to jump on the bandwagon. The truth is, this weight training technique has been known and used in advanced body-building circles for years. And it's nothing fancy.
Slow training is just regular, old lifting done at an extremely slow pace.
A biceps curl usually takes a total of six seconds. If you're slow training, that same curl takes you 14 to 20 seconds. The theory is that slow training activates more muscle fibers due to its sheer level of difficulty. It also prevents other muscles from helping with the movement because it's easier to be precise when you're moving at the speed of a snail. When you slow train, you do fewer repetitions of each exercise because it's so much tougher.