Slowing the pace of repetitions can have the effect of putting the muscle under tension for longer. But, does super slow training produce super fast gains? This is what Dhimant Indrayan tried to answer.
Dhimant Indrayan is the creator of House of Hypertrophy. He is not a fitness coach or a fitness influencer, but rather a bodybuilding lover who decided to make videos about scientific research and fitness.
The question he tried to answer was: does super slow training produce super fast gains? Check out his analysis below.
Does super slow training produce super fast gains?
The super slow workout that Indrayan reviews is specifically one that takes 10 seconds to raise and 4-10 seconds to lower when performing reps. It is important to consider how super slow reps work for hypertrophy and strength building purposes.
At first glance, a study by Westcott et. al showed that a group of men and women who did super slow training experienced about 50% more strength gains than the regular group. However, Indrayan has another study to counter these findings.
The study mentioned above used untrained people and the two groups performed different strength tests in terms of number of repetitions and tempos used. If you want to know the force produced, it’s imperative to see how much a person’s one rep max has changed after training with a super slow tempo compared to someone who has been training steadily. .
Source: Andrea Piacquadio / PexelsAnother study did just that, however, there were only 14 untrained women in this scientific group. After 10 weeks, the regular group saw greater gains in the one-rep max for 8 exercises (leg press, leg curl, leg extension, lat pull-up, bench press, row, tricep extension, and leg curl). biceps).
So, according to this study, does super slow training produce super fast gains when we’re only looking for strength gains? The answer is no.
Source: cottonbro on PexelsSimilarly, a study by Schueke et al. did a study on slow-paced training and steady training looking at hypertrophy gains. A group of 19 untrained women did leg presses, squats and leg extensions for 6 weeks.
Ultimately, the growth of both fast and slow twitch fibers in the vastus lateralis (part of the quadriceps) was greater for the regular group. So, again, does super slow training produce super fast gains if we look at the development of hypertrophy? According to this study, the answer is also no.
Indrayan goes on to also explain why proponents of super slow tempo training say it is beneficial for strength and hypertrophy gains.
As with any scientific study, its limitations should be considered before jumping to conclusions. In all three studies mentioned above the subjects were untrained people and the gains could very well be related to this – it is easier to gain muscle and see development if the person is a complete beginner in the gym .
If you want to see a more detailed answer from Indrayan on the question “does super slow training produce super fast gains”, then click on the video below.
VIDEO – Does super slow training produce super fast gains?
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