NSCA Corner: Superslow Training?

[Guest guest]

For an update on some more research which examines the effects of 'superslow'

training, here is some news from an NSCA publication:

Early-phase adaptations of traditional-speed vs superslow resistance training

on strength and aerobic capacity in sedentary individuals.

Keeler, L.K., L.H. Finkelstein, W. & B. Fernhall.

Journal of Strength & Conditioning Research. 15(3): 309-314. 2001

Is all the hype about superslow training warranted? Maybe not, concluded

researchers at The Washington University Medical Center after

performing a study to assess the effects of traditional or superslow strength

training on muscular strength, body composition, aerobic capacity, and

cardiovascular endurance of previously sedentary women. In the study, 14

healthy, sedentary women performed either traditional or superslow strength

training three times per week for ten weeks.

The traditional strength training technique produced significantly greater

improvements in strength than the superslow training technique for leg press,

leg curl, leg extension, torso arm and bench press exercises. The researchers

recommend, although superslow strength training does improve strength, the

traditional protocol produces greater improvements, is less time consuming,

and will most likely lead to better exercise adherence … we recommend the

traditional protocol to produce greater improvements in strength training and

endurance.

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Dr Mel C Siff

Denver, USA

Supertraining/