Superslow strength training: Does it work?
Research hasn't shown superslow strength training to be superior to other forms of strength training. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine.
Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual — about 10 seconds to lift the weight and another 10 seconds to lower the weight. The goal of superslow strength training is to limit momentum. This forces your muscles to work harder through their entire range of motion when you lift the weight.
Superslow strength training may help prevent boredom in your strength training routine while you challenge your muscles in a new and different way.
If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles by 12 to 15 repetitions — which might be less weight than you usually use. As with any type of strength training, remember the importance of good form and proper technique.