Research hasn't shown superslow strength training to be superior to other forms of strength training. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine.
Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. The goal of superslow strength training is to limit momentum. This forces your muscles to work harder through their entire range of motion when you lift the weight.
Superslow strength training may help prevent boredom in your strength training routine. And you can challenge your muscles in a new and different way.
If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles after 12 to 15 repetitions. This weight might be less than you usually use. As with any type of strength training, remember the importance of good form and proper technique.
April 06, 2019
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- Bushman B, ed. Enhancing your muscular fitness. In: ACSM's Complete Guide to Fitness & Health. 2nd ed. Champaign, Ill.: Human Kinetics; 2017.