Ken Hutchins Workout


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Ken Hutchins Super Slow Training

Ken Hutchins first started his SuperSlow training technique in 1982 and since then has been used by all forms of athletes to get better results. We all know that there are many different methods of resistance training, but one form of resistance exercise that has drawn attention is SuperSlow resistance training.

Evidence of increasing interest is becoming more apparent with the rise of internet references and the availability of SuperSlow certifications. This form of training has been presented as a safe and effective means of building strength in both beginning and advanced weight training.

SuperSlow training was actually originally developed in an osteoporosis study with older women because of the need to utilize a safer speed for subjects to perform the resistance exercises. The result was the beginning of a new resistance training technique, which became known as SuperSlow strength training.

Using a standard Nautilus training protocol 8-12 repetitions are performed with each repetition being a two-second concentric action, a one-second pause, followed by a four-second eccentric action. The total time for the set requires approximately 55-85 seconds for completion.

The SuperSlow protocol represents 4-6 repetitions consisting of a 10-second concentric phase followed by a four-second eccentric phase. This protocol also requires about 55-85 seconds for completion. One possible advantage of SuperSlow training is that it involves less momentum, resulting in a more evenly applied muscle force throughout the range of motion. A potential disadvantage of this training is that it is characterized as tedious and tough.

We know from recent research that has been done that time under tension produces muscle growth. The tension in a muscle is related to the number of motor units firing and to the frequency with which impulses are conveyed to the motor neurons. Physiologically, using a slower speed protocol requires the activation of more muscle fibers and an increase in the frequency of firing in order to maintain a force necessary to lift a given workload. This provides stimulation for muscle strength development.

The initial strength development involves neurological adaptations (stimulation of muscle fibers through increased firing and recruitment) followed by muscle hypertrophy. In muscle hypertrophy, an increase in protein synthesis results in a multiplication of myofibrils within muscle fibers leading to an enlargement of the cross-sectional area of the muscle. A study that was done on this SuperSlow movement was done and after examining 74 subjects all put on different types of training. Without going into the specifics of this study, it was conclusively proven that slow deliberate movements create more muscle faster than training with momentum.

Note: Ken Hutchins workouts are based on High Intensity Training for more info see The Colorado Experiment Workout


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