Here is a bit of information that includes viewpoints from both sides. Enjoy.
http://www.gmtoday.com/content/NSL/2003/May/64.asp
The super-slow method of weight training is growing in popularity and celebrities like actor Brad Pitt use the procedure to build muscle quickly. It’s not new, in fact trainers and therapists say the method has been around for decades. Like bell-bottoms and the band Aerosmith, what was in 20 or more years ago is in vogue once again today.
The super slow method targets the body’s major muscles, called skeletal muscles, also known as the body’s engine. These muscles produce more heat, consume more calories, and receive more blood flow than any of the body’s other muscles. Proponents say lighter weights are generally used with super-slow and that means less stress on these muscles.
Laurie Howard owns Wellspring Fitness in Pewaukee and says super-slow is not for everyone. "It’s grueling," Howard exclaims. "It’s been shown to be quite effective in increasing strength levels but it’s also difficult and painful." The method causes delayed muscle onset manifesting itself in the presence of pain felt two, three and even four days after the workout.
Howard says a lot of debate continues regarding the effectiveness of the regime. "The studies are controversial," Howard explains. "Two thirds of those involved in the discussion say it’s one of the fastest ways to develop strength while the other third maintains the traditional methods are best." Trainers say super-slow can build 50 percent more muscle in ten weeks than regular weightlifting. The idea of super-slow is to bring the muscles to exhaustion by keeping the muscles "loaded" throughout the movement and exercise. "This regime is for the busy executive who’s been doing the same thing over and over and wants something new," Howard states.
"I think it’s something to be incorporated into a workout," Howard continues. "Variety is spice and it’s a good idea to re-stimulate muscles that have reached a plateau. My main concern with the people that swear by super-slow is that too often, they don’t recommend any other form of training. I don’t believe you’re getting a true cardiovascular benefit from super-slow alone."
Howard believes if a beginning weight lifter tries super-slow first, they will never want to lift weights again. "Aside from the physical strains, if you’re doing the same thing over and over, you’re going to get bored and increase your chances of an overuse injury."
The super-slow theory maintains that by going slower, you’re increasing tension in the muscle. "That will create more of a stimulus for muscle development, but the problem is that it’s so intense, most people are not going to do it regularly."
Nick Neitzel is the corporate director of fitness for the Wisconsin Athletic Club in downtown Milwaukee. He says super-slow is something he’ll incorporate into clients’ workouts from time to time. "It’s another form or method. It focuses on specific parts of the muscle contraction," Neitzel explains. "It’s a different workout so in that sense it’s a good workout." Neitzel says he’s had a few phone calls in the last month relating to super-slow from media outlets seeking new information on something that’s been around a long time.
"If it gets people in to work out, that’s great," Neitzel continues. "People will tell me they didn’t know there were so many different ways to work out." Neitzel says super-slow isn’t going to replace traditional forms of working out. "To be honest, it’s one of the most limiting forms. People want to get things done quickly. I suggest people do some reading and research before they commit to super-slow. Consult your fitness professional before beginning."
Neitzel echoes sentiments of his peers regarding pain and recovery. "You’ll experience DOMS, or a delayed onset of muscle soreness. As many as two or three days after the workout." According to Neitzel, fitness experts warn participants won’t bulk up as much when involved in super-slow, but say you will get stronger. The bulkiness comes from a lot of volume in the lifts. Therapists also caution people who have high blood pressure and arthritis to refrain from super-slow.
Ben Quist is the owner of Form and Fitness in Mequon. He’s a certified physical trainer and a licensed physical therapist. "I think too much emphasis has been placed on super-slow," Quist warns. "It’s just a different style of training. I think a lot of people are promoting it lately but it’s been around since the 1950s and it’s listed in the old strength training books."
Contrary to Howard’s philosophy regarding beginning weight lifters, Quist believes super-slow is an excellent program for neophytes. "It takes momentum out of the movement." Each repetition with the weights isolates the muscles so you can’t ‘cheat and you’re going to lift correctly. "I do believe super-slow should be incorporated into a workout rather than be used exclusively. I always say, ‘the best program to be on is the one you’re not on right now.’ My strategy is to change your lifting program every six weeks." If part of the change is super-slow, Quist says he’s all for it.
Quist echoes Howard’s comments about the delayed muscle pain realized a few days after the workout. "The reason for the delay is you typically get more structural damage," Quist says. "Any time you do effective weight training, there is going to be some damage. "What you’re doing is trying to create an environment where you can rip down the muscle and build it stronger."
In relation to a more mainstream lifting program, Quist thinks the super-slow can be a little safer. He’s also quick to point out that advertisers and businesses are always looking to tout the latest and greatest. "I think typically magazines and television news programs are looking for new stuff. Super-slow is a great headline. It’s similar to the military boot camp method of weight loss," Quist quips. "It’s one of many training techniques, it’s not the be all and end all."
