Muscle Gains with Superslow Continuous Tension Training

                                                           


An offshoot of Arthur Jones' Nautilus High Intensity Training is the Superslow protocol designed by a former associate of Mr. Jones', Ken Hutchins. After formulating this method of practicing HIT training, he opened a chain of gyms where specially certified instructors would train clients using this protocol exclusively. 

The theory behind this method is because of the slow exercise cadence there is additional tension placed on the muscle(s) and it is safer because all swinging and momentum is eliminated decreasing stress on ligaments, joints and muscles. While this is true, if momentum is eliminated from faster cadence routines, injuries are usually non-existent as well. While there are many different techniques, or variables, that can be employed to increase the resistance on the muscle(s) being trained, Superslow definitely increases inroading of the muscle. Give this system a try and I think you'll agree it is a very effective HIT variable.

During the execution of the sets, use a rep cadence of 10/4, a 10-second positive, or raising of the weight and a 4-second negative, or lowering.

An arm routine using this method is as follows:

• machine curls-1x5
• close-grip pulldowns with palms facing-1x5
• triceps kickbacks-1x5
• bar dips-1x5
• grip squeezes with multi-grip device-1x15

Special note: Since each rep in the first four exercises is going to take 14 seconds, to achieve a total time under tension of no more than 70 seconds, five reps are recommended. During each set never allow your muscles to rest. Make the entire set one continuous movement except for the top where you should contract the muscle as hard as you can for one second before lowering the weight. 

Since the grip squeezes are much shorter in length, a higher rep count is used to increase the time under tension. In all exercises use a weight that is 65-70% of what you normally use in each exercise.

Dave