Just like in the story of the tortoise and the hare, going slow while working out can lead to better results over the long haul. In a fitness world of kettlebells and crossfit where everything is done at lightening speed, something like super slow weight lifting can seem counter intuitive.
However, the super slow weight lifting protocols made famous by people like Dr. Doug McGuff, Ken Hutchins, among others, can ignite growth and strength you never knew possible.
The Super Slow Workout below is designed to be performed once per week as a full body workout. When completing each set the goal is to move the weight as slow as you can up and down, ideally using a speed of 10 seconds up and 10 seconds down…or slower.
Warm-up and Mobility Work:
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Shoulder, Elbow, and Wrist Circles (10 Each Direction)
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Push Ups - 1 Set of 10-15 Reps
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Air Squats - 1 Set of 20 Reps
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Walking Lunges - 1 Set of 10 reps Each Side
The Super Slow Workout:
Instructions: Complete one set of each exercise in order with no rest between exercises. Each set should take between 1 to 2 minutes. If you can’t complete 1 minute, then the weight is too high. If you can go for 2 minutes or beyond, then the weight is too light. Rest for 1 to 2 minutes between rounds. The goal is to get the muscles as close to complete failure as possible.
Complete a total of 1 to 3 rounds for max time. Watch the demo video below to see how to perform the workout.
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Chest Press
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Leg Press
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Pull Down
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Shoulder Press
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Leg Curl
