Super Slow Training Does Not Metabolize More Calories than Traditional Resistance Training

One of the claims of “Super Slow” training is that it requires more energy than traditional weight training. Researchers at the University of Alabama at Birmingham recently decided to test this claim.

Seven male subjects with at least one year of previous resistance training experience participated in this study. The subjects' resting energy expenditure and one repetition maximum were determined after two days of abstinence from exercise. Five to six days after the pretest, randomly assigned subjects performed either a “Super Slow” program, or a traditional program. After three days of rest, the subjects switched, and performed the other program.

The exercise performed for both the “Super Slow” program and the traditional resistance training program included: leg extension, bench press, biceps curl, leg curl, behind the head triceps extension, bent over row, reverse curl, shoulder press, upright row, and squat. The “Super Slow” program consisted of eight repetitions with a 10 second concentric phase, and a 5 second eccentric phase at 25% of one repetition maximum. The traditional program consisted of two sets at 65% of one repetition maximum. No time constraints were set on concentric or eccentric action. Both programs took 29 minutes to perform.

Results showed the traditional resistance training program had a higher energy cost than “Super Slow” training program. The “Super Slow” program was significantly lower in total work and relative exercise intensity when compared to the traditional resistance training program. Intensity was 2.6 times greater, and over four times more work was performed with the traditional resistance training program.

This study does not support the claims of proponents that “Super Slow” is a superior method for energy expenditure. Individuals looking to lose weight through resistance training may do better to find a program that utilizes more energy than a “Super Slow” program.

Hunter GR, Seelhorst D, Snyder S. Comparison of metabolic and heart rate responses to super slow vs. traditional resistance training. Journal of Strength and Conditioning Research. 17(1):76 – 81. 2003.