Strength Training For When You Value Your Time

At Modern Man Coaching, emphasis is put on building and maintaining muscle mass. The benefits are numerous including increased stamina for daily activities, stronger joints and bones, managed blood sugar levels, improved body composition, and elevated emotional state. The preferred path at MMC for these benefits is the SuperSlow training protocol.

SuperSlow strength training is the safest, most efficient form of resistance training designed to maximize muscle strength and muscle growth while minimizing the risk of injury. It is a 20-minute workout performed 1x-2x a week. Yes, you read that right. If paired with a nutritious diet and active lifestyle, one need not spend more than 40 minutes a week at the gym….. What are you going to do with all that extra time in your life?

Here are the key principles and features of SuperSlow weight training:

Slow Repetition Speed: The hallmark of SuperSlow training is the slow and controlled lifting and lowering of weights. Each repetition typically takes between 10 to 20 seconds to complete, with a focus on smooth and deliberate movements. The slow pace is intended to increase time under tension on the muscles, promoting muscle fatigue and growth.

High Intensity: Despite the slow pace, SuperSlow training is intense because it involves lifting heavy weights. The resistance used should be challenging, typically around 70-80% of your one-repetition maximum (1RM). The high-intensity component is crucial for stimulating muscle adaptation.

Fewer Repetitions: SuperSlow workouts typically involve performing fewer repetitions per set, often in the range of 4 to 8 reps. Since each repetition takes longer to complete, fewer reps are necessary to induce muscle fatigue.

Full Range of Motion: Maintaining a full range of motion is essential in superslow training. This ensures that all parts of the muscle are worked and minimizes the risk of joint stiffness.

Safety: SuperSlow training is designed to be safe and efficient. The slow pace and controlled movements reduce the risk of using poor form and injuring yourself during the workout.

Heavily Engineered Equipment: To maintain emphasis on safety, the SuperSlow protocol should only be performed with cam-driven excersise machiens (or in some instances, body weight only.) The benefits of a cam driven machine include optimal resistance due to the oblong cam shape and proper muslce isolation. Modern Man Coaching prefers using MedX brand equipment.

Time Efficiency: SuperSlow workouts are relatively short because of the low number of repetitions and sets. A typical session can be completed in 20-30 minutes, making it appealing to individuals with busy schedules.

Progressive Overload: Like any strength training program, superslow training relies on the principle of progressive overload. Over time, you gradually increase the weight to continue challenging your muscles and promoting growth.