Superslow Training: Fast Muscle Building for Advanced Athletes

Do you want to effectively build your muscles and are looking for an intense training plan? Then Superslow Training is just right for you. This high-intensity training system is particularly popular among advanced athletes because it sets a strong growth stimulus through slow repetitions while minimizing the risk of injury.

What is Superslow Training?

The Superslow training system is characterized by very slow movement sequences that create high muscle tension. Unlike conventional training methods, where repetitions are performed quickly and explosively, Superslow Training focuses on long, controlled movements. Each set consists of 4 to 6 repetitions, with each repetition comprising an 8-second concentric phase (positive movement) and a 6-second eccentric phase (negative movement).

Example: Bench Press in Superslow Style

Imagine you are lying on the bench press and pushing the weight up. In a normal execution, this takes only a few seconds. In Superslow Training, however, you slowly lower the weight to your chest over 6 seconds and then push it back up over 8 seconds. This slow execution ensures that your muscles remain under tension for longer, creating a stronger growth stimulus.

Why is Superslow Training so Effective?

The slow movements in Superslow Training ensure that more muscle fibers are activated and the musculature remains under tension for longer. This leads to a more intense growth stimulus and promotes muscle building. Particularly in the concentric phase, where the muscles stretch, many micro-fractures occur, which stimulate muscle growth.

Another advantage of Superslow Training is the reduced number of sets, making the training shorter and more efficient. Despite the short duration of about 45 minutes per session, the workouts are extremely intense and reward you with more muscle mass and strength.

Nutrition and Supplements for Superslow Training

In addition to the right training plan, nutrition also plays a crucial role in muscle building. Ensure a balanced and varied diet to optimally support your body. As a rule of thumb, you should consume at least 3 grams of protein per kilogram of body weight daily to ensure good recovery and regeneration of the musculature.

Supplements Before Training

Before an intense training session like Superslow Training, supply your body with essential amino acids. 10 grams of EAAs are ideal for optimally supporting your muscles.

Supplements During Training

During the workout, you can protect your musculature from muscle breakdown by mixing 5 grams of BCAAs with a liter of water and sipping this mixture. This way, your body continuously receives BCAA amino acids and sufficient fluids.

Supplements After Training

After the workout, your body needs high-quality protein, amino acids, and carbohydrates to optimally utilize the anabolic window. A post-workout shake with high-quality whey protein, short-chain carbohydrates (such as maltodextrin, dextrin, or Vitargo), and amino acids is ideal. Alternatively, you can also use a ready-made post-workout drink.

Your Superslow Training Plan for Advanced Athletes

Here is an example of a 3 to 6-day training plan specifically developed for advanced athletes:

1. Day 1: Chest and Triceps

   • Bench Press: 4 sets of 4-6 repetitions
   • Incline Bench Press: 3 sets of 4-6 repetitions
   • Dumbbell Flyes: 3 sets of 4-6 repetitions
   • Tricep Pushdowns: 3 sets of 4-6 repetitions

2. Day 2: Back and Biceps

   • Pull-ups: 4 sets of 4-6 repetitions
   • Barbell Rows: 3 sets of 4-6 repetitions
   • Lat Pulldowns: 3 sets of 4-6 repetitions
   • Dumbbell Bicep Curls: 3 sets of 4-6 repetitions

3. Day 3: Legs and Shoulders

   • Squats: 4 sets of 4-6 repetitions
   • Leg Press: 3 sets of 4-6 repetitions
   • Dumbbell Lateral Raises: 3 sets of 4-6 repetitions
   • Shoulder Press: 3 sets of 4-6 repetitions

Tips for Execution

Make sure to warm up thoroughly before starting your workout. The slow movement sequences are very intense and require full concentration. Even though the training sessions are short, they are extremely hard – but your sweat will be rewarded with more muscle mass and strength.

Stick with it and consistently follow your training plan. With the right nutrition and appropriate supplements, you will soon see impressive results. Good luck with your Superslow Training!