- Do you know this protocol ? What do you think about it ?
Super Slow Protocol
https://www.amazon.com/Super-Slow-Ultimate-Exercise-Protocol/dp/0963319906
I purchased the book directly from Ken Hutchins (listed above) back in the 1990's. I spoke with Ken by phone several times on the Super Slow Protocol Training Method.
Essentially, it is the Nautilus High Intensity Training Program that Authur Jones promoted when his Nautilus Gym Fitness Equipment came out in the mid 1970's, only with a Super Slow Movements.
I briefly worked for the Natulius Gym franchise in Houston, Texas.
Ken Hutchins worked for Nautilus and was introduced to it when one of the Nautilus Franchise Gym owner's began using it and training his members with Super Slow.
The late Mike Mentzer was a proponent of Nautilus HIT and Dorian Yates became an advocate of it after working with Mentzer.
Fred Hahn (Slow Burn) is a disciple of Super Slow. I have had discussion with Fred about Super Slow.
I used the Super Slow Protocol Training Method for a while.
So yes, I know this protocol.
What do you think about it ?
It has it place on the training table.
As with any Strength Training Program, individual are going to obtain some benefits with it.
Years ago when I did Personal Training, I used the Nautilus High Intensity Training and Super Slow Protocol variation with clients.
However, many of the "Super Slow Cult" over rate the effectiveness of Super Slow.
- Do you think it would lead to "similar" results with other moves (possibly with weight or "hard variations"): push up (push), pull up (pull), cable crunch / dragon flag (core), squat (hip), DL (hinge) ?
Similar Results
Yes, it will have a similar training effect with other exercises. The concept and application remain the same, the variable is the exercise.
Time Under Tension
45 to 90 seconds of continuous Time Under Tension is a long time. It produces "Metabolic Stress, somewhat of a mini "Pump"; that due the fact that only one set of an exercise is performed.
"The Pump" is produced when blood is pumped into the muscles. It's similar to blowing up a balloon.
Blowing into the balloon with only one breath (one set) doesn't blow the balloon (pump the muscle up) as much as multiple breathes/sets do.
Exercise Selection
One of the issue maintaining tension on the muscle for long periods of Time Under Tension or pushing movements to failure in a free weight exercise it that the movement is altered.
That means the exercise you start out performing, usually is not same one you finish with.
The Squat-Morning is an example of what can occur with a free weight exercise when pushed near or to failure. It become a complete different exercise; a Squat turned into a Good Morning.
What I've found it that High Intensity Training and Super Slow Protocol Training with machines does not allow you to modify the exercise movement and turn it into something else. The movement is locked in, one guide path.
With that said, I've seen some individual find a way to modify the movement even on a machine.
Overall Perspective
I am not a proponent of Super Slow Protocol. However, I am not a "Super Slow Protocol Hater".
If someone likes this method, then do it.
Kenny Croxdale