¿Anyone tried Super-Slow?

[soyelmocano]

This is a way of lifting weights where the idea is weight load as a function of time. Some call it Time Under Load (TUL). The premise is this: you lift the weight slowly (less weight) so as to bring all the fibers into play. What happens is that slow twitch fibers are used first and as they tire the fast twitch fibers have to help out, thus fatiguing the muscle. Try this when you have a chance: lift maybe 75% of your norm but take around ten seconds for the lift/positive (contraction of muscle) and ten seconds for the return/negative (relaxation of muscle). Do maybe 3 sets of 5. Don't be surprised if 75% of normal weight is not too much. Hell, just try 10 squats (even better if chinese squats [feet wide, angled out, but knees still in line with feet] to stretch the groin) with no weight like this.
Do a search on "Ultimate exercise" and follow some of the links. I believe one of them was ultex.com or something similar. The places that offer this type of training believe that this is all that is needed. I like to mix it in to keep the body guessing.
Let me know how it feels.

I have tried this type of workout and it certainly does tire the muscles. Problem I had was with the breathing/oxygen "thing" that goes on when I workout. I couldn't really sus out if the fatigue was really do to the slow technique or difficulty in breathing efficiently. I found it's a real bitch to breathe at the bottom of a heavy squat. I also like the slight supportedness of having some air in my lungs, and prefer to breathe inbetween reps as well as very speciically during certain movements. Do you ever have this problem when trying "ultra-slow" reps?

[soyelmocano]

Not really. I'm pretty much in control of my breathing all the time (yoga/martial arts). Also, since I'm not a bodybuilder type person, I don't usually do really heavy weight so the load doesn't affect my breathing. I do the occasional heavy weight (really I use various machines or nonweighted(no iron) exercises) for strength to help with power. However I mainly concentrate on functionality. Since I play several sports, I don't want to be bulky. I know you can maintain flexibility and have huge muscles. However sometimes they get in the way of efficient movement.
Also I add in plyometrics and other techniques (some of the martial arts exercises are not recommended -either for chance of hurting yourself or that they are not believed to work (working muscle against muscle through movements) although they do for me).
Anyway, it is just something to try to confuse the muscles.
I ramble too much.

[titanium30]

This is definately a good technique. You can improve your bench press by using about 80% of max and holding it for 5 seconds just off your chest to improve the "sticking point". Anything that makes the workout harder and creates more load on the muscles from a given amount of weight is a good thing. Try this technique, but keep a variety in your workout as well. There is no point in rushing thru a rep, lower slowly, raise slowly. When you need power, think explosive, but that doesn't mean speed and enertia to overcome weak areas. Just watch any beginner in the gym doing arm curls. Like a nail thru a notty board, the path of least resistance is taken. This tendency is to be resisted with the knowledge that what works you harder makes you stronger.

titanium

If u do your reps super slow u will in turn become slower since you are teaching your muscles to move more slowly which then means u wont be explosive and will lift less weight.

True, super slow does not incorporate explosive movements. I generally perform a 2 up/4 down rep speed on at least 3 sets of chest, back, and delt work and have reaped good gains. I also find that I am less prone to injury with this system. Super slow, ie 10 seconds down is a bit too much for me. I also think you would use less than 75% of your normal weight for a 10 second negative.