In my most recent blog post I entered an article from IFBB Pro Dennis James. This article discussed the inclusion of Super Slow reps in his training. Running this article produced a very predictable response from the “H.I.T.” crowd then also a fair amount of outrage from the orthodox High Volume community. It’s funny how people respond to this philosophy and I do the oddest things to entertain myself. Anyway, from my experience and from those in the past we have seen some very impressive results…
So why the outrage?
The Eddie Mueller Story
[an excerpt from Ken Hutchins, Super Slow The Ultimate Exercise Protocol]
In 1986, Ellington Darden trained 19-year-old Eddie Mueller for 10 weeks. His results are documented in The Nautilus Diet Book as well as in several other books by Ellington Darden.
I encouraged Ellington to use Super Slow during Eddie’s program, but he was not yet ready to concede that Super Slow should be used to the exclusion of all the other protocols. Ellington respected my advice, admitted most of my arguments were correct, but could not base his actions entirely on my word. I could prove nothing. I had no data to speak of.
Ellington incorporated 12 exercises in Eddie’s program. The exercises were performed on Nautilus leverage equipment.
Eddie gained 16 pounds – from 160 to 176 – in just ten weeks. His body fat reduced 2.2 pounds. Therefore, his net muscle gain was 18.2 pounds.
Since the 1986 project, Eddie trained himself. Although he is a Nautilus enthusiast and is aware of proper training principles, Eddie cannot train himself intensely enough to maintain his body weight at 176.
In May of 1989, Eddie asked me to train him, but I was too busy. I suggested that he move to Dallas and repeat the 1986 program with Darden. Eddie went to train under Ellington’s tutelage in the summer of 1989.
Before Eddie’s 1989 project commenced, Ellington phoned me to discuss his selection of exercises. We agreed on a program of exercise using Super Slow exclusively.
At the outset Eddie weighed 173 and his body fat had not appreciably changed since the conclusion of the 1986 project.
After five workouts, Ellington phoned and stated that Eddie weighed 184. Eddie was only ten days into the project. Eddie complained that the Super Slow barbell squats were horribly intense.
At the four-week point Ellington gave me another update. Eddie now weighed 192 and had not measurably altered his body fat. Ellington remarked that it was fortunate that they conducted the program during the summer months when Eddie could wear shorts, tee-shirt and tennis shoes. If it had been conducted in the cold season, keeping Eddie clothed in warmer clothes would have been a costly nuisance.
Ellington was extremely pleased with Eddie’s progress. Eddied gained 19 pounds of muscle in four weeks with Super Slow compared to the 1986 project that yielded 18 pounds in 10 weeks with the standard protocol. The Super Slow results are yet more remarkable when considering that the last 16 pounds took Eddie’s muscularity to levels heretofore not reached and to extremes closer to his genetic potential. Rate of growth must slow as it nears ultimate potential.
Eddie’s before/after results are seen below.