Cutting Edge Fitness - Trainer Tutorial

The Super Slow Exercise Protocol

This page provides an overview of the super slow exercise protocol. There are several definitions of super slow, but the one we follow is usually called the 10-10 protocol, meaning that we spend 10 seconds in the positive phase, 10 seconds in the negative phase, and as we approach failure and can barely move the weight, we spend an additional 10 seconds trying to move it, perhaps against additional negative resistance provided by the trainer.

Describing the protocol to new clients

At the initial session, briefly explain the super slow protocol. In most cases you will only need to tell the client what they have to do, not the physiology or theory behind the protocol. So try a short description, covering the following points, and if the client has questions or needs more of an explanation, provide some information from the more details section, below.

A short description

Here's how the super slow protocol works:

I will position you on a machine, and set the weight to be lifted.
I will tell you how to perform the exercise (for example, for pull the handles all the way to your chest).
I will tell you to focus your complete attention and efforts on a specific set of muscles.
On my direction you will begin the movement, slowly and smoothly, taking 10 seconds to reach the top of the movement. I will count the time.
Then you will turn slowly and return to the starting position, again taking 10 seconds, and again focusing on the same muscles.
Your goal is to work the targeted muscles to failure, which should take about 90 seconds - or about 4-5 repetitions of the movement. Initially it will likely take more repetitions as we will start with a lighter weight until we know your strength for that particular movement.
As the targeted muscles approach failure, your body will try to recruit additional muscles to help, but you must resist that urge and focus on using the targeted muscles only.
As you near failure and can barely move the weight, the most important part of the exercise begins: you must continue to try to move the weight for another 10 seconds. This may create a burning sensation and be somewhat uncomfortable, but it causes no permanent damage to your muscle. I may or may not provide additional resistance at that point by leaning or pulling on some part of the machine. I will tell you when I am going to do that.
Until you are comfortable with the range of motion and speed of the movement required for each machine, I will count for you and provide additional cues. You should not count, but rather focus on moving the weight slowly and smoothly.
When you are ready to begin an exercise, I count down to the beginning as follows: I will say:
3, 2, 1, begin, 1, 2, 3...
and so forth, counting up to 10.
Instead of using the number 10, I will say the word turn, at which point you should slowly transition from lifting to lowering (or vice versa), but you should never rest or relax the targeted muscles at either the top or bottom of the movement.
I may provide other cues as necessary to correct your speed or a movement error - if you move your head out of alignment, for example, I might say Eyes forward or Head neutral, or if you forget to breathe, I will say Breathe.
Are you ready to try your first machine?

More details

The following answers to common questions contain more detail than most clients will need, but be ready to answer these types of questions.

Why work a muscle until complete failure?
Your body reacts to muscle failure by rebuilding muscle tissue and making it stronger. The more complete the failure, the greater the stimulus to rebuild that muscle stronger.
Muscle failure sounds painful. Does it hurt?
Muscle failure is uncomfortable at first, and the more complete the failure, the more uncomfortable it becomes. You should notice a steady, intensifying tingling sensation in your muscle as you near failure. We call this the burn. It is expected, and no permanent damage is done. The burning sensation will end as soon as you end the exercise. Over time you will learn to endure this discomfort for a full ten seconds. Recognizing the benefits of the burn (improvements in muscle strength and tone), many people eventually look forward to experiencing it.
Why do we have to move so slowly?
Moving slowly is important because muscle failure happens at a very localized level. When you move quickly, you only exercise part of the muscle, because momentum created early in the movement carries the weight though to the completion of the movement, so you will only fail and rebuild that part of the muscle that began the rapid movement pattern. Moving slowly through a full range of motion for a muscle activates, fails, and rebuilds much more muscle tissue.
Why can't I do a super slow workout every day?
Any strength-building workout by itself will not make you stronger. The workout only creates a condition in the failed muscle tissue that stimulates your body to rebuild and strengthen that muscle, and that process takes time; at least a couple of days for younger or more fit people, and longer for older or less fit people. You work out to create that stimulus, but you actually become stronger only while you are resting. If you interrupt the recovery process by demanding high-intensity work from the muscles that have just failed, your body will stop the rebuilding process and focus on what it perceives to be a more immediate need (hard work). This is your survival instinct, just doing its job, but in this case it is negating the effects of your last workout.

More to come - please provide suggestions.