I had promised the handsome guy below that I would next write about sleep, but as I haven’t written about exercise for quite a while, I decided to postpone “sleep” and write about a new version of “super slow” that I just started doing.
This, by the way, is Emin Sadıkoğlu our nephew.
Remember that the Super Slow program that I shared with you in February consisted of 5 exercises and you performed each one by lifting the weights (concentric) in 10 seconds and lowering them (eccentric) in 10 seconds, and you did this for 5 repetitions. The weight should have been such that completing the 6th repetition would be impossible.
Well, SUPER-SUPER SLOW is slightly different:
You start each exercise from the point where your muscle is completely flexed, i.e., as if you are about to start the lowering (eccentric) phase of the movement, AND
You lower the weight in 30 seconds, then
You lift the weight in 30 seconds, and then
You lower the weight in 30 seconds again
So all it takes is 90 seconds. You should be able to do this with the same weights that you used for Super Slow. If, of course, you have done Super Slow.
There are 10 exercises, pictured below.
1. High Leg Press
I couldn’t find the right picture, but the starting point is the picture on the right and your heels are where my toes are in the picture. This is a HIGH leg press and works the hamstrings (back of the leg) rather than the quadriceps (front of the leg).
2. Leg Press
Same picture. Again, the starting point is the picture on the right and in 30 seconds, you end up in the position depicted in the picture on the left.
YES, you do the High Leg Press first and the normal Leg Press afterwards.
3. Calf Press
Start from the flexed position, your toes are extended to the maximum so that your heels are closer to your body.
Lower the weight for 30 seconds and push/press for 30 seconds and lower again for 30.
4. Chest Press
Again, start from the position pictured on the right and end up, in 30 seconds, in the position pictured on the left. 30, 30 and 30.
Start in the position on the left and end up in the position on the right.
6. Pull Down
Sorry if I’m confusing you, but again start in the position depicted on the right and end up in the position shown on the left.
7. Shoulder Press
Again, right and left.
8. Side Lateral Raise
Start when you shoulders are flexed, high, and then lower. Don’t forget, 30,30,30.
9. Tricep Push Down
Start from the flexed position on the right and finish in the position on the left.
10. Bicep Curls
Again, start from the position on the right and end up in the position on the left.
That’s it. Do it once a week, like super slow, and you can use free weights or machines depending on your preference.