What is the super slow protocol?
What is the super slow protocol?
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The "super slow protocol" refers to a minimalist workout routine focused on strength training using extremely slow lifting movements. This protocol is typically composed of one set to failure per machine, using 8-10 machines, and each repetition lasts from 90 to 105 seconds. The exercises commonly include simple compound movements such as presses, pulls, and leg presses. The "super slow protocol" is aimed particularly at those who prefer minimal time in the gym or dislike exercise, ensuring muscle growth and strength improvements in just 30 minutes per week 1.
For more insights on the effectiveness and scalability of super slow workouts, including their physiological impacts and variations, you can consult the 235‒Training principles for mass & strength, changing views on nutrition, & creatine supplementation of the The Peter Attia Drive Podcast.
Super Slow Workouts
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