What is the super slow protocol?


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 of the .

Super Slow Workouts

Peter and Layne discuss the effectiveness of super slow workouts, where patients only do 30 minutes of exercise per week. Layne explains that there are many ways to grow muscle and that super slow workouts can be effective for hypertrophy.

The Peter Attia Drive Podcast

235‒Training principles for mass & strength, changing views on nutrition, & creatine supplementation