Welcome to the Get Fit Guys' quick and dirty tips to get moving and shape up.

My name is Brock Armstrong and I am the Get Fit Guy.

Have you ever heard of a thing called super slow resistance training?

Well, the idea is that if you exercise in a very slow and controlled fashion that you'll get stronger

and avoid injury while spending less time at the gym sounds intriguing i think so too so that's what

we're going to talk about today plus i'm going to give you a super slow exclusive quick and dirty workout.

Now, although the super slow training style has been popping up more and more over the last few years,

super slow resistance training was actually originally used by bodybuilders back in the 1960s.

In fact, the benefits of performing an exercise with an extremely slow

tempo can be traced to a Strength and Health magazine article that was written in 1962 by

the late Bob Hoffman. The article actually stated that slow tempo movements were being used by

the weightlifters at the York Barbell Club, which was a

weightlifting team that won many international competitions and were also breaking world records.

Back then, it was referred to as muscle contraction with measured movement, and it involved

lifting for 10 seconds up and 10 seconds back down.

Now, okay, if you've ever tried to do a squat or a push-up or an overhead press for 10 seconds in each direction,

you know that this can require some pretty high levels of patience and mindfulness,

and it's also pretty darn hard.

As a matter of comparison, a traditional resistance training routine would typically take

about one to two seconds to lift and perhaps only slightly longer to lower that weight.

In a standard Nautilus training program, an athlete will perform 8 to 12 repetitions,

with each repetition having a 2-second concentric action, a 1-second pause, and then a 4-second

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