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Mike Mentzer is known as one of the most influential figures in the world of bodybuilding and fitness. He was an American professional bodybuilder who had a significant impact on the sport in the 1970s and 1980s. Apart from his incredible physique, Mentzer is particularly renowned for using the Super Slow training system. This training approach emphasizes slow, controlled movements during weightlifting exercises, leading to numerous benefits for the body and overall fitness. In this article, we will delve into the Super Slow training system, its benefits, and explore the unique technique that Mike Mentzer used - slow reps.
What Is Super Slow Training?
Super Slow training, also known as slow resistance training or slow-motion strength training, is a form of strength training that focuses on performing exercises with an intentionally slow and controlled tempo. Instead of striving for a high number of repetitions at a quick pace, Super Slow training advocates for a slower cadence, typically around ten seconds per repetition for the lifting phase and for the lowering phase. This extended time under tension maximizes muscle fiber recruitment and activation, leading to more efficient and effective workouts.
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One of the significant advantages of Super Slow training is its ability to stimulate muscle growth and strength gains. By performing exercises at a slower pace, you are prolonging the time your muscles spend under tension during each repetition. This continuous tension promotes a greater number of muscle fibers being recruited, leading to more significant muscle fiber breakdown and subsequent growth during the recovery process. This form of training can be particularly beneficial for individuals who have reached a plateau in their strength gains, as it provides a novel stimulus for muscle growth.
Moreover, Super Slow training is an excellent option for those with limited time to spend in the gym. Due to the duration of each repetition, workouts can be completed in a shorter amount of time while still maintaining the intensity needed to stimulate muscle growth. This time-saving aspect makes Super Slow training a viable option for individuals with busy schedules, allowing them to still achieve optimal results without sacrificing their other commitments.
Another noteworthy benefit of Super Slow training is its ability to minimize the risk of injury. By engaging in controlled, deliberate movements, the likelihood of using excessive momentum or incorrect form is significantly reduced. This, in turn, reduces the risk of strained muscles or joint damage. As a result, individuals who are recovering from injuries or suffer from pre-existing joint issues may find Super Slow training to be a safer and more sustainable option.
Mike Mentzer Slow Reps
Mike Mentzer stressed an emphasis on slow reps. He told his clients to use a rep speed of approximately 4 seconds up and 4 seconds down to complete each repetition. And if there is resistance in the contrtacted position such as in the leg extension to hold the contraction for 2 seconds before lowering. This deliberate approach to lifting allows for enhanced muscle fiber recruitment and fatigue, resulting in higher levels of muscle growth and strength development. Slow reps increase the time under tension for the targeted muscle groups.
Mentzer believed that slow reps were crucial for maximizing the intensity of a workout while minimizing the overall duration. By incorporating slow reps into his training routines, he effectively reduced the number of repetitions required to achieve the same results. This not only saved valuable time but also reduced the risk of overtraining or excessive joint stress. Mentzer's emphasis on slow reps revolutionized the bodybuilding world, challenging the conventional belief that more repetitions equated to better results.
When implementing the slow rep training system, it is essential to keep in mind that proper form and safety precautions should not be disregarded. It is crucial to maintain strict control over the weights being lifted, ensuring that the movements are steady and deliberate. Additionally, it is advisable to seek professional guidance when initially incorporating slow reps into your fitness routine to ensure that you are performing the exercises correctly and optimizing your results.
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