Muscle Gain
A Review of Research on SuperSlow® High Intensity Strength Training
The following is a revised version of an article that originally appeared on baye.com in late 2005.
Published Studies on SuperSlow
Several published studies have compared the effectiveness of SuperSlow and traditional strength training protocols. These include 1993 and 1999 studies by Westcott et al, a 2001 study by Keeler et al, and a 2003 study by Hunter et al.
The 1993 and 1999 studies by Westcott et al are often cited as proof SuperSlow repetitions are more effective for increasing muscular strength than the traditional 2-second positive and 4-second negative repetition speed. The study by Keeler et al is often cited as proof SuperSlow is not as effective as traditional repetition speeds. Keeler et al also compared the effects on body composition and aerobic capacity (VO2 max), finding no significant improvements in either group. The Hunter et al study compared the effects of SuperSlow and a traditional protocol on metabolism and heart rate response, finding the traditional protocol resulted in greater heart rate increases and energy expenditure. › Continue reading
Drew Baye Interview on SuperSlow in Muscular Development Magazine, May 2001
In May of 2001, Muscular Development magazine ran a feature on SuperSlow® training , in which contributing editor Bob Lefavi, PhD. interviewed Dr. Wayne Westcott, Dr. William Kraemer, Dr. Robert Newton, and myself. The following is the portion of the article with my interview, followed by my current thoughts on the subject.
Drew Baye
May 2001
I still think the TUL’s [time under load; beginning to end] that people use with SuperSlow® are too high. But, it’s not so much a problem with SuperSlow as it is with the way it’s being applied. My personal experience has shown that the six to eight rep range, while producing significant improvements in other trainable areas of fitness, is less than ideal for someone trying to gain muscle mass, for a few reasons. › Continue reading
Estimating Daily Calorie Expenditure
Whether you’re trying to maintain your current bodyweight, gain muscle or lose fat, it is necessary to estimate daily calorie expenditure as a starting point for determining the calorie intake appropriate to your goals. The key words here are estimate and starting point. No formula or method of measurement is perfect. No matter how good something looks on paper, what ultimately matters is practical results. Whatever your initial estimate, you will need to keep records of calorie intake and goal-relevant measurements and adjust your intake accordingly. › Continue reading
Experiments With Rest-Pause Training
Background
For those unfamiliar with the term, rest-pause is a method of resistance training where a brief pause is taken between repetitions. Some variations involve a pause between every repetition of a set, some involve pausing between reps or groups of reps to enable the performance of additional repetitions after muscular failure has been reached. The rest-pause between reps is typically between 5 and 15 seconds, and some variations start lower and increase as the set becomes progressively harder.
Rest pause is not a new method of training, or even a relatively recent development. Peary Rader wrote about rest pause training in 1946 in one of his Iron Man training courses, The Rader Master Bodybuilding and Weight Gaining System, and Bob Hoffman wrote about a method of rest pause he called Muscle Contraction with Measured Movement in 1962 in his Functional Isometric Contraction - Advanced Course. There have been numerous variations since then, some of the most popular being the 20 rep breathing squats popularized by Randall Strossen in his book Super Squats, Mike Mentzer’s version from High Intensity Training the Mike Mentzer Way, and Dante Trudell’s “Dogg Crapp” training method. › Continue reading