SuperSlow Protocol Expained (High Intensity Slow Exercise)

High Intensity Slow Exercise i.e.:
SuperSlow Protocol

SuperSlow is not just a specific way of performing exercise movements...instead it is an entire philosophy of exercise. Key points as follows...

1) Lift, don’t throw the weight-reduce momentum and kinetic energy as much as possible.

2) Perform the PRECISE LEAST amount of exercise necessary to turn on the growth mechanism.

3) Never perform a workout until completely recovered from the last workout...regulating the volume, frequency, and intensity of workouts is crucial to producing optimal rates of progress. If your workouts are too long and or too frequent you will not only not make any progress but you will probably get weaker.

4) Weightlifting is a sport...building muscle and a strong lean body only requires that you produce very intense muscular contractions against heavy (relatively) resistance...whether they be positive (concentric), static (isometric), negative (eccentric) or any combination thereof. And research has shown that static and negative high intensity muscle contractions are far more effective for the purpose of building strength and lean muscle tissue than positive contractions. So, given the right equipment and exercise environment, you literally never have to “lift” another weight as long as you live...and you can still build all of the muscle that your genetics will allow.

5) All of the above can be condensed to the following few words...Exercise should be Very Intense...Very Brief...Very Infrequent...Very Slow!!!!!!!!!!!

As a practical matter...

Speed of movement

Normal Mode 10 sec pos/10 sec neg... Static 15 sec static/10 sec neg...Neg Mode 10 sec neg only

Breathing...................shallow and rapid, much like La Maz

Number of exercises...as few as 2 or 3...as many as 6 to 10 Sets Per Exercise...almost always 1 in healthy subjects...rehab sometimes requires multiple sets

Frequency of workouts...beginners usually exercise their entire body 3 x week. As they get stronger, they begin to gradually reduce their frequency. The progression goes something like this...3x week to every 3 days to 2x week to every 4 or 5 days to 1/2 body session every three days to 1/2 body session every 4 to 5 days to you get the idea!!!!!!!!!!!!!!!

Style of performance...the trainee begins to produce muscular force very, very slowly-until that force just exceeds the resistance-at which point the resistance barely starts to move. Once moving, the trainee keeps the resistance moving with constant velocity until he approaches the endpoint of the range of motion (rom) where he decelerates to zero (here he holds and squeezes if the exercise is a rotary movement), changes direction very slowly, and commences with the negative part of the rep. As many reps as possible with the chosen resistance are performed, and when another rep cannot be performed according to prescribed form, the trainee attempts to lift the weight for an additional 10 seconds and then gradually surrenders to the weight and lowers it back down. Now the trainee quickly moves to the next exercise where he begins the above process all over again. All exercises are performed in this exact manner...the effect is a series of anaerobic events performed consecutively producing a profoundly aerobic effect. It actually goes way beyond aerobic fitness into a new area known as metabolic conditioning---the ability for the body to function at close to 100% for a fairly long period of time such as 20-30 minutes. No other type of exercise can produce metabolic ability!

Proper role of exercise in fat loss programs..........is to build muscle in order to raise the metabolism to make it easier to lose fat. 5 pounds of added muscle costs your body 250 to 500 calories per day--the rest is obvious.

Will aerobic exercise speed fat loss...no, no, no, no, no!!! Aerobic exercise really burns very few calories (marathon runners can run 50 miles on one pound of fat and aerobic exercise in almost any amount severely compromises your ability to build body-shaping muscle.

Why is this program so safe...since force (remember it is force that injures) equals mass times acceleration...and we never accelerate our weights so acceleration is almost zero, then it follows that the force of SuperSlow exercises is very, very low. By contrast, the forces involved in jogging, Tai Bo, Martial Arts of all kinds, spinning, and even walking are both much higher and highly repetitive. High force and high repetition is a prescription for disaster.........don’t you do it if you value your health.

So here you have it-everything you’ll ever need to know about exercise. Well not quite, but enough to at least get you on the road to understanding. At Belmar Fitness we don’t know everything there is to know about exercise, but we know a hell of a lot more than anybody else teaching exercise in New Jersey as of

5/1/99. We know what is safe, productive, and efficient and as soon as anything new and worthwhile comes along you can be sure that it will show up immediately in our programs......light-years ahead of the health clubs, hospital wellness centers, and gyms in the state. And that new discovery just might be the result of our ongoing in house research clinic.

Thank you for sharing our passion for safe, sensible, maximally productive and efficient exercise.

BelmarIntelligentExercise
803 Ocean Ave, Belmar 681-8098 www.belmar-fitness.com

Belmar Intelligent Exercise 803 Ocean Ave., Belmar, NJ 07719 732-681-8098
E-mail joel.waldman@verizon.net

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