Super Slow Training

Today Kurt and I are talking about using "super slow training technique" with our clients. Kurt recently attended a workshop that introduced the concept of super slow training.

According to Kurt, the facilitator presented some positive research findings which demonstrated that super slow training specifically increased lean muscle tissue and reduced fat tissue. Kurt stated, "It was interesting to see that 30 minute workouts could be so effective in building strength."

I asked, "what do you mean by effective?"

Kurt enthusiastically responded, "the research indicates that people loved the way their bodies had changed from using the technique. Clients experienced broader shoulders, tighter legs and hips."

H'mm, this seems to be pretty good. I then asked "Exactly what is super slow?"

Kurt stated "Super slow is a high intensity training technique that is characterized by slow tempo with each repetition and low overall repetitions. Typically, a person can only do one set because it is so intense."

"As a result, the workout time is typically cut in half. For example, the normal 60 minute workout can be done in 30 minutes."

I said, "Are you serious? People can get an effective strength or hypertrophy workout in have the time???" You must be joking. How is this possible?

Kurt also said, "My clients love it because they are getting results."

"How long does it take to see results?" I asked.

Kurt responded, "the best results usually take between 6 to 8 weeks, but, I have seen some clients' bodies change within 2 weeks."

Now, I am very interested in this technique. As a trainer, any technique that produces observable results within 2 to 8 weeks, is valuable.

In summary, super slow training seems to be an effective technique for clients with busy schedules. client must have trained for a minimum of 3 months before that can use super slow training safely. Their bodies must make the connection between the nervous system and the muscular system to properly prepare for handling heavy loads. Remember, clients must get a minimum of 48 to 96 hours rest between sessions.

Metabolic Testing

"Why is is important to have a metabolic test?" I asked. Mike pondered the question, and began to respond.

"Like the charts that many doctors use to determine a person's "ideal" weight, trying to estimate the number of daily calories your body needs without precise measurement has a potentially huge margin of error."

"Error?" I responded. "What do you mean by error?"

Mike stated, "Ask yourself. Wouldn't it make more sense to include a person's frame size and body composition into the determination of that person's "ideal weight?"

"Ok, I agree with the premise that you should include more factors into the ideal weight calculation. " I said.

Mike smiled knowing that he had convinced me of a very important point.

"So we agree, that knowing precisely how many calories you need for your body to feel stable is the first step towards truly customizing your plan. Your body will feel stable if, after you subtract away the calories you burn every day there is enough left over for your brain, muscle and vital organs. This is called your resting metabolic rate."

I leaned closer, clearly interested, as he continued to explain his logic.

"To tip the knowledge scale even more in your favor, the exercise testing (VO2) determines your caloric burn rate, fuel mixture and fat utilization information. You will know the exact number of calories your body burns per minute at each corresponding heart rate, as well as the percentages of energy your body is pulling from fat and glycogen."

"Whoa Mike. This is really getting technical." I stated feeling a little overwhelmed by the amount of information that was being revealed.

"Jim", Mike countered, "Did you know that working out at a high heart rate may not burn any fat?"

Ok, I thought, this is definitely different from the assumptions I had about doing cardio all these years. I always believed that the harder I worked out, the better it was for my body.

Mike continued with "Well, with this test, you will learn at exactly which heart rate that your body stops burning fat and starts using other fuels to power your exercise. This information is pivotal in, not only prescribing an effective cardiovascular workout plan, but also determines the amount of calories that your body needs."

"Wow...How much does this test cost?" I stated, realizing that I really need to do this test.

Mike stated, "We charge $225 to test both your resting metabolic rate and your VO2 Max. It's really inexpensive considering it could save your sanity in the gym."