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Super Slow Weight Lifting Workout

Is Super Slow the ultimate exercise protocol?

Try this Super Slow workout and decide for yourself.

Super Slow exercise basics: All reps on all exercises will be performed in the 3-5 rep range. When you can perform more than 5 reps it is time to increase the weight. Rep speed is 10 seconds positive and 5 seconds negative.

On all pushing movements stop just short of locking out and begin the negative motion with a smooth turnaround. It is ok to pause in the contracted position on pulling movements for a second or two. When you reach positive failure on all movements keep trying to move the resistance for 10 to 15 more seconds.

Rest from 4 to 10 days in between workouts.

Super Slow Weight Training:

Workout 1 squats, dips, pull downs or chins, shrugs.

Rest 4-10 days

Workout 2 squats, dips, pull downs or chins, shrugs

Rest 4-10 days

Workout 3 deadlifts, overhead press or incline press, one arm db rows, curls optional.

(Ab work is also optional on workout days)

Repeat the cycle.


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