Customer Reviews

Super Slow: The Ultimate Exercise Protocol

5 star:		(13)
4 star:		(5)
3 star:		(3)
2 star:		(1)
1 star:		(8)

 

 

Let's be blunt: Reading this book is not fun, nor is it easy. Like most exercise philosophy books, it is filled with psuedo-intellectual jargon. BUT, if you can stomach reading it, you can do something that will really change your body. SuperSlow has worked wonders for me, but only because I let go of my prior understandings of what it means to exercise. For SuperSlow to work for you, you must do the same: follow all the instructions given in the book. Don't lie to yourself-if you change the program, customizing it to what you think is the "optimal" workout routine, it WILL NOT work for you. If you consider the author's argument open-mindedly, you just might come to agree with him (as I do) and admit that you never knew what you were doing during exercise beforehand. I am not being paid for this, but I am writing because of the contempt I have for the meatheads in the gym who want your money. SAVE YOURSELF! SuperSlow works because it is hard and painful, but that is the only exercise that gets results. There are no 8 minute solutions to fitness, and SuperSlow will help you to understand why. Moreover, you will gain a real appreciation of safety in the gym (I am a limber 23 years old, and I will never touch free weights again-I don't need to). Again, don't lie to yourself-if you don't do SuperSlow right, it won't work for you. Follow the program. Rest as much as possible. Inroad as far as you can tolerate. Don't lie to yourself.

OK, I love HIT. I love HIT and especially hardgainer. I think they're the best two ways to train, and I get the best results from these approaches. I've had Superslow (HIT) for a while, tried it, and suprise suprise, it worked.

But I still won't recommend it.

Here's why:

-There's very little training information. How could there be when the whole protocol can be summed up in two pages?

-Ken Hutchkins isn't all too honest. He makes up things to support his beliefs at times. (In other words he bases his claims on assumptions that are, well, WRONG!) For example, his section on aerobics is just hot air. He comes with a laughable theory (The heart must go to failure to get stronger. Therefore, to strengthen the heart, have heart attacks.) Then he denies the contrary evidence (Aerobics have been proven to affect the heart.) by saying it doesn't exist.

-The guy's a salesman, not a lifter. He spends 190 pages selling you his theory (or book), 10 pages teaching you how to train. If you want a book that's mostly theory, very little action, or all show, no go, this book is for you.

-If you're unfamiliar with HIT or hardgainer, this isn't the book to get if you want to build a solid foundation. How could it be, when it's specifically about a derivation of HIT?

Because SS's about a derivation of training and not about training itself, there's no section on diet, nutrition, sleep, goal setting or other PRACTICAL concerns. Just a lot of theory...

OK, with that said, the routines and training inside this book work. The advantages of going this slow are 1) no warmups, 2) increased recovery and safety while training to total failure. It'll work as good as anything else, but it's not the only way. But since Super Slow's usable information is so limited, I don't see any point in getting this book. Just get something that'll give you an overall view on weighttraining like _Beyond Brawn_ and do those routines with the basic superslow guidelines if you're interested in this stuff. If you don't know what they are, you could find them on some webpage. Heck, I could sum them up in a paragraph. But if you're interested in learning how to TRAIN, don't get Superslow.

I can only recommend this book to people that are more interested in learning why SS works than working out. (Usually not big guys.) And even then, Ken Hutchkins is so full of it most of the time that those people aren't going to get a lot out of it either. Plus, the guy is so freaking arrogant.

This book is incredible. If you are looking for a better way to exercise, and have been searching beyond the gym rats and club owners viewpoint, this book will give you the knowledge that you so earnestly have sought out. When I "stumbled" upon the SuperSlow principles, and their website I was quickly drawn to this book. Upon obtaining this book I read it in one weekend, and couldn't wait to get back in the "gym" (and out in 30 minutes) with the "best" workout I ever experienced. Ken Hutchins efforts and persistence to detail may not be appreciated by most, but those that really care about themselves, and value their time and well-being will look upon this body of work with much appreciation and relevance. To me the cost of $25 and the time spent reading it has paid off 10,000-fold in time and health. What great satisfaction to understand one's body, and be proud of not wasting one's time. This is the book that has advanced the curretn mainstream of High Intensity Strength Training to a level of acceptance that is nothing short of a revolution evolving beyond Zander, Jones, Darden, and Mentzer, and developing more detailed insights by "newcomers" such as Ryan, Hahn, McGuff, and Baye.

This book is boring! And it doesn't say much. It takes Ken H. 200 pages to tell you, "Go slow!" If you want to learn about Superslow, get Brawn 1 instead. It has three pages on Superslow; that alone sums up about 90% of this book. The other 220 pages go far beyond the its scope.

All other reviews of this book are valid. Yes, it is too long for the amount of information it presents. However, Ken Hutchins does bring together in one place some information about SuperSlow(TM)that is only available in separate places otherwise.
Hutchins is opinionated and biased -- obviously from the title "...Ultimate Exercise Protocol". If you have never tried SuperSlow, this is your chance to read what its chief proponent has to say about it. If you lift weights at all, you owe it to yourself to give SuperSlow a six-week trial to see how your body responds to it and add it to your repertoire of weight training inside secrets. I guess the real question is whether you think the book is worth $25. If you've been training for a while and know a bench press from a deadlift, the lack of exercise descriptions that is found in most beginner weight training texts won't bother you. But if you don't know what ratcheting or intramuscular friction is, then you'll probably appreciate this book.

That said, the book should be retitled Ulimate WEIGHT TRAINING Protocol. Super Speed reps, CAT (Compensatory Acceleration Training), "train fast to be fast", etc. all advocate a misuse of a weights. Momentum, inertia, and the deceleration necessary to keep the weights from flying across the gym make the idea of fast reps stupid. Studies of using weighted objects to train for speed have shown that the object has to be released or actually thrown to produce the maximum speed gain.

Another school of thought is to use weights at a slow to moderate speed to first build enough strength to generate the force necessary to produce adequate acceleration. After that or simultaneously practice the skill at which speed is desired. This, to me, seems more sensible.

Currently some trainers and powerlifters are rediscovering rubber resistance and they are using huge rubber bands attached to barbells to generate hundreds of pounds of force without the momentum and inertia problems associated with weights. With them you can "think speed" while pumping out the reps. Various rubber tubing exercisers such as those made by Lifeline (TM) also offer resistance training without weights. Are they better than weights? In some ways "Yes". Are there risks associated with them that aren't with SuperSlow. "Yes" again. Hutchins should, I think, look at other forms of resistance training and present SuperSlow in the context of the big picture. Weights offer many advantages over other forms of resistance. And SuperSlow makes weights more effective in many ways. It's almost a marriage made in heaven.

Hutchins may be too rigid. His 10 seconds up and 5 seconds down, although good, might better be 5 up and 10 down according to one study. And 10-10 looks good too. Also, some trainees have gone a step further and had success with single reps lasting a minute or two. Then there is "Static Contraction" (slow to the extreme?) training which has both followers and detractors. Also, Hutchins's reps per set guidelines need to be examined taking into account, for example, the fact that some people are better at several reps while others are better at single reps. And a form of periodization can be incorporated with SuperSlow I have found. It's been years since the book was written. It's tme for an update. Don't hold your breath though.

One of these days someone will do an complete overview of strength, speed, and hypertrophy training. Until then we are forced to read about systems one by one and use our bodies as guinea pigs. Just don't injure your pig.

So what I am saying is that if $25 isn't going to break you and your curiosity is getting the best of you this is at least an interesting read.

After trying many different workout "schemes" with limited success, I bought this book and began doing Super Slow workouts. I'm now working out 6 times a month, spending less than 30 minutes in the gym for each workout, and I'm stronger than I've ever been. I've never experienced progress like this before. At 45 years old, my leg press has gone from 400 to 820 lbs. in a couple of months. The workouts aren't easy, but they're over quickly, and I'm able to spend more time with my family without feeling like I'm compromisng my health and fitness.

Ken Hutchins' SuperSlow technical manual represents the first major advancement in exercise science since Arthur Jones' Nautilus Bulletins were published back in the early 1970's. Unlike most of the books that have been written on the subject over the past few decades, which are based on assumption and faulty reasoning, Mr. Hutchin's SuperSlow manual presents an exercise protocol based on solid reasoning, and principles logically derived from the classical sciences of biology and mechanical physics, and for the first time provides a proper definition of the word: exercise. I very strongly recommend this book to everyone with an interest in exercise, especially physicians, therapists and exercise instructors, who are looking for a safer, a more time-efficient, and a more productive method of exercise for themselves, their patients or clients. SuperSlow is not just better than other exercise protocols, it is so far superior to every other activity ever devised for the purpose of physical conditioning that no meaningful comparison is even possible. This is the future of exercise.

I have been using HIT (High Intensity Weight Training), specifically abreviated training a la Stuart McRobert and Beyond Brawn, for two years now with amazing results. I read about SuperSlow at Cyberpump and after reading a few articles at Ken Hutchins site decided to give the whole moving slowly idea a go!

To my amazement it really does work extremely well! Using ten second negative ten second positive repetitions has given my training a new lease of life and what is more it is definitely a lot safer than the 2/2 reps I was performing previously. I will never go back to my old repetition speed.

The other reviewers who put down this book do have valid points to make. This is almost a University Thesis and reads a lot like a piece of academic literature. If you are looking for an easy read this is not it! However, Ken Hutchinson does make a LOT of very valid points throughout the whole text and if you can stomach reading it, and keep an open mind, it is very interesting. As already stated by a previous reviewer this is not a "How To" manual for the beginner. If you want that then please read books by Stuart McRobert etc.

Ken's main point is that Aerobics (e.g. dance aerobics/running) is simply not very affective at producing either fat loss or improving cardiovascular conditioning (e.g. making your heart stronger) and at the same time the high forces involved are very damaging to the joints and body as a whole. He suggests that strength training produces far superior results and is much safer. This may sound hard to fathom but if you approach the text with an open mind I believe you will follow the logic.

What Ken is NOT saying is that you should stop participating in all forms of sport/recreational activities that involve running etc. He simply stresses that if you jogging/going to aerobic classes simply because you think they will make you fit then you are wasting time, which could be spent more productively doing something you enjoy. This is really summed up in by the following quote from his article "Why NOT Aerobics?" on his website SuperSlowdotCom,

'If someone is hurt while playing football, or some other activity, it is unfortunate. If someone is hurt during an "aerobic" dance class or while running for "fitness", it is a tragic waste.'

I have to say that before reading this book I had come to similar conclusions based on my own personal experiences. For example, since beginning HIT training two years ago (not SuperSlow mind you) my resting heart rate has dropped by 13 bpm, without a change in blood pressure, despite never performing any running or traditional aerobic activity (and yes I know this cannot on its own be taken as a sign of improved aerobic fitness but it must indicate something). Furthermore, over these two years I have gained 25Kg (over 50lbs) of lean muscle mass, moving from 130lbs to 180lbs. I no longer get out of breath when I occasionally go cycling and feel and look better than ever before. This is all before adopting a slower repetition speed!

OK, now for the bad news. SuperSlow is like Apple Mac computers. It may very well work better and be more productive than a PC but it just isn't as accessible to the general public. Unless you have a SuperSlow facility in the area and, more importantly, can afford the high costs of being trained at one of them you can't really get the most from it. There are no SuperSlow centres in England and hardly any gyms with Medx, Nautilus equipment. I would love to test Ken's theories on myself but I just will never get the chance to experience SuperSlow as he intended it.

Ken is very quick to tell you that his methods of training are the best, most affective and time efficient methods of improving your health. This may very well be true but unfortunately people will reject his ideas because of his perceived arrogance. Please do not do this. Instead, read the stuff from his website and this book, learn what you can from it, and adapt your current routine to take into account some of the excellent points he makes.

In conclusion, I would recommend this book to people who already have some experience with HIT and who are interested in expanding their knowledge of the area and hopefully improving their results. If you are new to strength training then this is not the book for you. Instead buy Beyond Brawn by Stuart McRobert. Then when you understand strength training better come back and have a go at reading this!

I skimmed the whole book, and read the first 70 pages. If one word could describe this book, it would be "technical." In his search for precision, Mr. Hutchkins presents information--sometimes very simple ideas--in an overly complex manner. Also, quite honestly, 90% of the information in this book is useless. Do you really care about inter-muscular friction or do you just want to get big? Not only that, but this book isn't very balanced. The author explains certain things in great (unneccessary) detail, but totally forgets about other *key* topics such as diet. And believe me, this book isn't exactly "inspirational" material.

Everything useful in this book could be compressed into 20 pages.

Oh yeah, did I mention that this work out plan works?

In short: great information, great workouts, great intensity, great results, more free time, more energy, boring reading

This is THE most intense workout you will ever come across in your life. Imagine breaking a sweat, succumbing to exhaustion from 5 reps of 20 lbs. with dumbbell curls. Then looking down at your arms and having such a pump, that you think your skin will tear. All this from 20 lb. dumbbells.

Well, Super Slow will bring you these kind of results. Doing reps in a 10/10 tempo for 1-4 minutes is all you need for the entire week for that muscle group. I needed to break the routine up because I couldn't handle doing 3 exercises in this manner in one day. 2 exercises is more than enough to floor me. The workout takes me no longer than 10 minutes, as long as it takes me to drive to the gym.

I don't know why this type of training never caught on. I guess because people would be dropping their gym memberships in favor of buying a few pieces of home equipment. A gym membership is not necessary with this routine, although it is nice to have because nautilus machines are the best to do some of these exercises with.

Kudos to Ellington Darden, Arthur Jones, Mike Mentzer, Dorian Yates, and everyone else who has been advocating High Intensity Training. There is no need to spend an hour in the gym 4 days per week. With Super Slow training, 4 hours in the gym would take a few months.