Super slow Strength Training: a Doug Mguff Masterpiece

For men over 40, the importance of maintaining muscle strength while protecting joint health is paramount. This is where super slow strength training, pioneered by Doug McGuff, comes into play. The technique prioritises slow, controlled repetitions to maximise muscle engagement, minimise injury risk, and still deliver impressive gains. But does this method really work? I

n this article, we’ll explore the science behind super slow strength training, provide practical guidance, compare it with other popular methods, and offer a comprehensive breakdown of a Doug McGuff Body by Science Workout Example. By the end, you’ll see why this method might be the most effective, especially for men over 40.

you can check out my muscle and strength building mistakes article for a full guide to muscle building.

FAQs About Super Slow Strength Training

1. What is super slow strength training?

Super slow strength training involves performing each repetition at a slow and controlled pace, typically 10–20 seconds per rep. This technique maximises time under tension, stimulating muscle growth while reducing the risk of injury.

2. Who is Doug McGuff?

Doug McGuff is a physician and fitness expert who advocates for high-intensity, low-frequency strength training. His book Body by Science outlines the principles of super slow strength training and its benefits for building muscle efficiently while protecting joint health.

3. Is super slow strength training effective for muscle growth?

Yes. By maximising time under tension (TUT), this method recruits more muscle fibres and enhances hypertrophy. Research supports its effectiveness in stimulating muscle growth, especially in slow-twitch muscle fibres that are often underutilised in traditional training.

4. Is super slow strength training suitable for men over 40?

Absolutely. Super slow strength training is particularly beneficial for men over 40 as it minimises joint strain, reduces injury risk, and helps counteract muscle loss associated with aging (sarcopenia).

5. How does super slow strength training compare to traditional weightlifting?

Traditional weightlifting focuses on heavier weights and faster reps, which can strain joints over time. Super slow strength training achieves similar muscle growth benefits using lighter weights while prioritising safety and control.

6. What are the main benefits of super slow strength training?

• Joint protection due to lighter weights and controlled movements.
• Improved muscle engagement through maximised time under tension.
• Mental focus as the slow pace enhances the mind-muscle connection.
• Reduced recovery time thanks to lower overall strain on the body.

7. Does super slow strength training burn fat?

While its primary focus is muscle growth, super slow strength training contributes to fat loss indirectly. Increased muscle mass boosts metabolism, helping the body burn more calories even at rest.

8. What are the common mistakes in super slow strength training?

• Not maintaining intensity: The last rep should push your muscles to failure.
• Using momentum: Control is key; eliminate jerking or swinging movements.
• Skipping progression: Gradually increase time under tension, weights, or exercise difficulty for continued growth.

9. How often should I perform super slow strength training?

Most people benefit from 1–2 sessions per week. Due to its intensity and lower volume requirements, recovery time between sessions is crucial.

10. What equipment is needed for super slow strength training?

Basic gym equipment like dumbbells, resistance machines, or bodyweight exercises is sufficient. Machines are particularly useful for beginners, as they provide added safety and stability during slow, controlled movements.

Who Is Doug Mguff?

Dr Doug McGuff is not just a fitness expert—he’s also a practising emergency physician and an advocate for high-intensity, low-frequency strength training. His book Body by Science is a must-read for those interested in learning more about his scientifically backed approach to fitness.

McGuff’s philosophy of training revolves around the idea that less can be more. By slowing down the reps and focusing on time under tension, you can build muscle without risking injury, all while spending less time in the gym. His contributions to the fitness world have been immense, and his methods are well-regarded in both medical and fitness communities.

Super Slow Strength Training: What is It?

Super slow strength training is a weightlifting method where each repetition is deliberately slowed down to between 10 and 20 seconds per rep. The goal is to increase time under tension—the amount of time your muscles are actively working during a set. By eliminating momentum and focusing on control, this technique forces the muscles to work harder, even with lighter weights, and provides the ideal stimulus for muscle growth.

The method was popularised by Doug McGuff, a physician and fitness expert. McGuff advocates for an intense yet controlled approach to lifting, focusing on muscle activation and joint safety rather than heavy weights and fast reps. His philosophy is summarised in his statement: “It’s not how much weight you lift, but how intensely you engage the muscles during the lift.”

Why Super Slow Strength Training Can Be Effective

The key to super slow strength training is its ability to maximise time under tension (TUT). TUT is one of the most critical factors in muscle growth. A study from the Journal of Strength and Conditioning Research found that increasing the duration of reps significantly enhances muscle fibre recruitment, particularly in type I (slow-twitch) muscle fibres, which are often neglected in traditional, faster-paced training.

This method also helps protect the joints, making it particularly useful for older men. Fast reps with heavy weights can place excessive strain on the joints, leading to injuries over time. In contrast, super slow strength training uses lighter weights while still achieving muscle growth through greater time under tension.

As McGuff explains, “Intensity is what drives muscle growth, not the weight itself. Slow, controlled reps with high focus will give you the results you need.”

The Science of Muscle Growth: Why Super Slow Strength Training Works

Muscle growth, or hypertrophy, occurs when muscle fibres experience small tears due to mechanical tension and metabolic stress. The body repairs these tears by making the fibres thicker and stronger. Here are the key drivers of hypertrophy:

1. Mechanical Tension: The force applied to the muscles during lifting. In super slow strength training, the extended time under tension maximises this mechanical stress, leading to better muscle engagement.
2. Muscle Damage: The small tears that occur in your muscle fibres during slow, controlled lifts initiate the repair process, which results in growth.
3. Metabolic Stress: Slow reps also cause a build-up of metabolites, like lactic acid, which signals the body to begin muscle repair and growth.

A study in the European Journal of Applied Physiology found that increasing time under tension during reps significantly improves muscle fibre recruitment, especially in slow-twitch fibres, which are often underutilised in traditional fast-paced lifting.

if you’re looking to save time in the gym, super slow is up there with the most efficient.

Long-Term Benefits of Super Slow Strength Training for Men Over 40

The benefits of super slow strength training go beyond immediate muscle growth, especially for men over 40. Here’s why this method supports long-term fitness and health:

1. Prevents Muscle Loss (Sarcopenia): As men age, muscle mass decreases due to sarcopenia. Regular training using the super slow method helps maintain and even rebuild muscle mass.
2. Joint Health: Heavy, fast-paced lifting can strain the joints, particularly for older individuals. Super slow strength training allows for joint preservation by using lighter weights and controlled movements.
3. Improved Recovery: The focus on slower reps and controlled movement reduces the stress placed on the body, allowing for faster recovery between workouts.

For men looking for a sustainable training method that will help maintain strength and protect their bodies long term, super slow strength training is ideal.

Why It Doesn’t Work for Everyone: The Importance of Intensity

While super slow strength training is highly effective, it’s not without its challenges. The method relies heavily on reaching a high level of intensity during each set. Each rep must be slow and controlled, and the final rep should push your muscles to the point of failure. This means you shouldn’t be able to complete another rep with proper form.

If you don’t push yourself to this level of intensity, super slow strength training may not deliver the desired results. For many, maintaining the necessary intensity with lighter weights can be a challenge, which is why some may not see the results they expect.

Comparing Super Slow Strength Training to Other Methods

How does super slow strength training compare to other popular methods like HIIT, CrossFit, and traditional bodybuilding?

1. HIIT (High-Intensity Interval Training): HIIT is focused on short bursts of intense exercise and is primarily cardio-based. While it’s effective for fat loss and endurance, it doesn’t promote muscle growth as effectively as super slow strength training, which focuses specifically on muscle hypertrophy.
2. CrossFit: Known for its high-intensity, varied workouts, CrossFit incorporates strength training, endurance, and flexibility. However, the risk of injury is much higher compared to super slow strength training, especially for those over 40.
3. Traditional Bodybuilding: Traditional bodybuilding focuses on lifting heavier weights at faster speeds, which can cause joint strain over time. Super slow strength training offers similar muscle growth benefits with less risk of injury.

Each method has its strengths, but super slow strength training excels in safety, joint protection, and efficiency.

Mental and Psychological Benefits of Mindfulness in Super Slow Strength Training

An often-overlooked benefit of super slow strength training is the mental and psychological advantage it offers. By focusing on each movement and slowing down the pace, you engage in a form of mindfulness during your workout, which can have several benefits:

1. Improved Focus: Each rep requires full concentration. You must focus on the mind-muscle connection, engaging specific muscles throughout each phase of the lift.
2. Stress Reduction: The controlled breathing and slow pace create a meditative experience, helping to lower stress levels.
3. Increased Motivation: Seeing progress in muscle growth, especially with lighter weights, can be incredibly motivating. This reinforces a positive feedback loop, keeping you engaged with your workout routine.

Myth-Busting: Addressing Misconceptions About Super Slow Strength Training

Despite its proven effectiveness, super slow strength training is often misunderstood. Let’s clear up some common myths:

1. Myth: “You can’t build muscle with light weights”
   Reality: Muscle growth comes from time under tension, not just heavy weights. Super slow strength training uses lighter weights but maximises muscle activation by extending TUT.
2. Myth: “Slow training doesn’t burn fat”
   Reality: While super slow strength training focuses on muscle growth, it also contributes to fat loss by increasing muscle mass, which boosts metabolism.
3. Myth: “It’s too easy”
   Reality: The slow tempo and increased tension make this method incredibly challenging, often more so than traditional weightlifting.

How to Progress with Super Slow Strength Training

To make continual progress with super slow strength training, it’s essential to increase intensity gradually. Here’s how you can ensure steady improvement:

1. Increase Time Under Tension: Start with 10 seconds per rep, and as your strength improves, extend this to 15 or 20 seconds per rep.
2. Add Weight Gradually: Once you’ve mastered the form, slowly increase the weight, but always prioritise maintaining perfect form over lifting heavier.
3. Reduce Rest Periods: Shorten the time between sets to increase overall intensity and challenge your muscles further.
4. Incorporate More Advanced Exercises: As you progress, add more challenging movements like pull-ups or single-leg squats to continue stimulating muscle growth.

Doug McGuff Body by Science Workout Example

Dr Doug McGuff’s workout follows the principles of super slow strength training, emphasising slow, controlled movements to maximise muscle activation and minimise joint strain. Here’s a detailed breakdown of how to perform each exercise using his approach:

1. Leg Press

• How to Perform:
  Sit in the leg press machine with your back flat against the pad and your feet shoulder-width apart on the platform. Slowly press the platform upward using your legs, taking 10 seconds to fully extend them. Avoid locking your knees.
  After reaching the top, lower the platform back down just as slowly (10 seconds). Ensure your muscles stay engaged throughout the movement, without letting the weight rest at the bottom. Complete 8-10 reps, each rep lasting 20 seconds.
  Target Muscles: Quadriceps, hamstrings, glutes.

2. Chest Press

• How to Perform:
  Sit in the chest press machine with your feet flat on the floor. Place your hands on the grips and slowly press forward, taking 10 seconds to extend your arms. Focus on squeezing your chest muscles as you press the weight away.
  Slowly return to the starting position over 10 seconds, maintaining constant tension in your chest. Avoid locking out your elbows at the top. Complete 8-10 reps, focusing on form and control.
  Target Muscles: Pectorals, deltoids, triceps.

3. Lat Pulldown

• How to Perform:
  Sit at a lat pulldown machine with your knees secured under the pad. Grasp the bar with a wide grip. Slowly pull the bar down to your chest, taking 10 seconds to complete the movement. Squeeze your shoulder blades together at the bottom of the rep.
  Slowly return the bar to the starting position over 10 seconds, making sure to control the weight throughout. Focus on keeping your back straight and avoiding any jerking motion. Complete 8-10 reps.
  Target Muscles: Latissimus dorsi, biceps, rhomboids.

4. Shoulder Press

• How to Perform:
  Sit in the shoulder press machine with your feet flat on the floor and your hands on the grips. Slowly press upward, taking 10 seconds to fully extend your arms without locking your elbows. Focus on engaging your shoulders throughout the movement.
  Lower the weight slowly over another 10 seconds, maintaining tension in your shoulders. Complete 8-10 reps, focusing on control and muscle engagement.
  Target Muscles: Deltoids, triceps, trapezius.

5. Seated Row

• How to Perform:
  Sit at a seated row machine with your feet on the platform and your hands grasping the handles. Slowly pull the handles towards your torso, taking 10 seconds to complete the rep. Focus on squeezing your shoulder blades together and keeping your back straight.
  Slowly return to the starting position over 10 seconds, ensuring the muscles stay engaged throughout. Complete 8-10 reps, each rep lasting 20 seconds.
  Target Muscles: Rhomboids, latissimus dorsi, biceps.

Don’t be fooled into thinking the lack of exercise variation will result in sub par gains. Trust me, get through this workout with the correct intensity and it will work every muscle in your body and leave you a mess!

Key Takeaways

• Super slow strength training provides an effective, safer way to build muscle and protect joints, especially for men over 40.
• Doug McGuff’s approach focuses on maximising time under tension to stimulate muscle growth without heavy weights.
• The method offers physical and psychological benefits, including better focus and reduced stress during workouts.
• By progressing gradually, you can continue to see muscle growth while preserving long-term joint health.

Conclusion

Incorporating super slow strength training into your routine can help you build muscle, protect your joints, and improve your mental focus. Backed by the research and methods of Doug McGuff, this training approach is designed to be effective for men over 40, providing a sustainable way to maintain strength and health. Whether you’re new to strength training or a seasoned lifter, this method offers a smarter way to achieve results—one slow, deliberate rep at a time.

if you’re looking for a similar technique to super slow strength training, you can check out my rest-pause article.

Chat Soon,

Matt