2624: Slow Reps for Muscle Growth: Does Super Slow Training Work? by Christian Finn of Muscle Evo

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 8 July 2024

⏱️ 10 minutes

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2624: Christian Finn of MuscleEvo.net breaks down the efficacy of super slow training for muscle growth, revealing that despite its claims, this method often falls short of traditional training in delivering superior muscle size and strength gains. Citing multiple studies, Finn underscores that traditional speed training consistently outperforms super slow techniques in both strength and hypertrophy, making it the more effective choice for fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/super-slow-training/ Quotes to ponder: "Training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy." "Muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group." "Despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed." Episode references: Journal of Strength and Conditioning Research: https://journals.lww.com/nsca-jscr/pages/default.aspx Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	This is Optimal Health Daily, episode 2624.
0:03.9	Slow reps for muscle growth.
0:05.7	Does super slow training work by Christian Finn of MuscleEvo.net?
0:10.4	And I'm Dr. Neil Mollick.
0:12.0	Hey there, happy Monday and welcome back to Optimal Health Daily,
0:15.6	where I act as your narrator of the best health and fitness blogs all for free,
0:19.8	and always with a bit of my commentary at the end.
0:22.8	Now, we have a bunch of shows covering different topics. Just search for optimal living daily
0:27.5	in any podcast app to find all of them. But for now, let's get right to it and start optimizing
0:33.2	your life.
0:45.0	Slow reps for muscle growth. Does super slow training work by Christian Finn of MuscleEvo.net?
0:51.5	Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. In a traditional weight training routine,
0:55.5	you normally take one to two seconds to lift a weight and a little longer than that to lower it.
1:01.2	With super slow training, each rep lasts somewhere between 10 and 20 seconds. One set of each
1:07.4	exercise, and then you're done. Fans of super slow training claim that because it puts your muscles under constant tension,
1:15.0	you don't need much of it to see results.
1:17.7	A typical workout lasts less than 30 minutes, and you do just one or two each week.
1:23.0	This, apparently, is all the stimulus your muscles need to grow.
1:27.2	It all sounds too good to be true,
1:29.1	and that's mainly because it is. Super Slow Training, the research. The idea that very slow lifting
1:36.3	speeds will help you get faster results in less time than regular training seems to go in
1:41.4	and out of fashion every few years. And there was one paper published back in
	...

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