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Feeling Drained/Flu-Like with SuperSlow
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Resultsbased

I have experimented with SuperSlow and have had mixed results.

I stopped doing it because I felt so drained and awful for days after the workout, almost flu-like symptoms.

I was using a 10/10 cadence for 4-8 repetitions.

Dr. Darden or anyone else familiar with this protocol, have you observed this before?

If I try it again, would you recommend the original 10/4 or 10/5 for maybe 3-5 reps?

Thanks
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ATP 4 Vitality

Perhaps looking at large male necks?
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entsminger

Virginia, USA

ATP 4 Vitality wrote:
Perhaps looking at large male necks?


==Scott==
Oh how hypocritical!ha ha.
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Resultsbased

ATP 4 Vitality wrote:
Perhaps looking at large male necks?


Thanks for your helpful response.

There is ZERO chance of you ever showing your 22" neck.

_________

I'd be very curious to hear from others if any have experienced this problem of extreme fatigue from SuperSlow. My guess is that the nervous system is just exhausted from the long duration of these sets.


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HeavyHitter32

I found superslow more draining when I tried it in the past. Probably something with the constant neural firing with no breaks from a longer set. There are better ways to train in my opinion.
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entsminger

Virginia, USA

Resultsbased wrote:
ATP 4 Vitality wrote:
Perhaps looking at large male necks?

Thanks for your helpful response.

There is ZERO chance of you ever showing your 22" neck.

_________

I'd be very curious to hear from others if any have experienced this problem of extreme fatigue from SuperSlow. My guess is that the nervous system is just exhausted from the long duration of these sets.




==Scott==
In my opinion any form of training that leaves you exhausted is the wrong type of training to be doing. I've also heard superslow training with a 22 inch neck can be extra hard as the neurons in the neck can double implode on occasion especially if you have on a tie and use a pocket protector , as used in superslow, ha ha.
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hit4me

Florida, USA

what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow
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Resultsbased

hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow


I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.
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Average Al

Resultsbased wrote:
I have experimented with SuperSlow and have had mixed results.

I stopped doing it because I felt so drained and awful for days after the workout, almost flu-like symptoms.

I was using a 10/10 cadence for 4-8 repetitions.

Dr. Darden or anyone else familiar with this protocol, have you observed this before?

If I try it again, would you recommend the original 10/4 or 10/5 for maybe 3-5 reps?

Thanks


This kind of complaint sounds familiar. I think that a few other people have posted here about a similar problem with super slow reps. I can't recall much more. But maybe try searching the older forum posts???

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hit4me

Florida, USA

Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.


i think with 10/10, you are supposed to keep your reps low, like 3 to 5

agree with your last statement, i think the majority of individuals get better conditioning working out 3x/week with a split, or fullbody 2 to 3x/week...........once a week, i just can't see it and when i tried it i felt like i was not only getting weaker but more out of shape
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sirloin

Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.


Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?
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ATP 4 Vitality

Resultsbased wrote:
ATP 4 Vitality wrote:
Perhaps looking at large male necks?

Thanks for your helpful response.


I come to bury Caesar


_________

I'd be very curious to hear from others if any have experienced this problem of extreme fatigue from SuperSlow. My guess is that the nervous system is just exhausted from the long duration of these sets.



Your aerobic system needs training..... all of it.... heart. .... lungs ... blood vessels....... enzymes. .....hormonal signaling
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Jesse Lee Otis

entsminger wrote:


==Scott==
In my opinion any form of training that leaves you exhausted is the wrong type of training to be doing. I've also heard superslow training with a 22 inch neck can be extra hard as the neurons in the neck can double implode on occasion especially if you have on a tie and use a pocket protector , as used in superslow, ha ha.


===============

Now that is funny. :-)


Jesse Lee


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Resultsbased

sirloin wrote:
Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.

Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?


Mainly for variety and something to sprinkle in, but certainly not an entire program.

For instance, instead of full-body, typical SuperSlow routines, sticking with the split routine and applying some slow reps.

The approach actually worked okay before, but it was just too draining.


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sirloin

Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.

Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?


Mainly for variety and something to sprinkle in, but certainly not an entire program.

For instance, instead of full-body, typical SuperSlow routines, sticking with the split routine and applying some slow reps.

The approach actually worked okay before, but it was just too draining.




Cool, yeah i found it very draining too, and for me not much reward. Yeah, the Fred Hahn / slowburn appoarch is just 2-3 reps. If i ever was to try it again it would be that appoarch. At this point though, i dont see myself ever trying it again.
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Resultsbased

sirloin wrote:
Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.

Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?


Mainly for variety and something to sprinkle in, but certainly not an entire program.

For instance, instead of full-body, typical SuperSlow routines, sticking with the split routine and applying some slow reps.

The approach actually worked okay before, but it was just too draining.




Cool, yeah i found it very draining too, and for me not much reward. Yeah, the Fred Hahn / slowburn appoarch is just 2-3 reps. If i ever was to try it again it would be that appoarch. At this point though, i dont see myself ever trying it again.


Thanks Sirloin. I always appreciate your insights and thoughts. Your training has been a real morale booster to me.

I like machines and training a single set, I just don't preach the superiority of it while claiming everyone else is stupid...
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hutch57

Keep reps to 4-6,works for me.anything over that is way too much tut.
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Resultsbased

Just finished a session.

I performed 8 exercises slowly, roughly 4/4 tempo for 6-8 reps.

I feel like this is plenty slow and I don't feel nearly as exhausted systematically, but my muscles are very fatigued.
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hit4me

Florida, USA

Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.

Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?


Mainly for variety and something to sprinkle in, but certainly not an entire program.

For instance, instead of full-body, typical SuperSlow routines, sticking with the split routine and applying some slow reps.

The approach actually worked okay before, but it was just too draining.




Cool, yeah i found it very draining too, and for me not much reward. Yeah, the Fred Hahn / slowburn appoarch is just 2-3 reps. If i ever was to try it again it would be that appoarch. At this point though, i dont see myself ever trying it again.


Thanks Sirloin. I always appreciate your insights and thoughts. Your training has been a real morale booster to me.

I like machines and training a single set, I just don't preach the superiority of it while claiming everyone else is stupid...


i like that last statement the best
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sirloin

Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
sirloin wrote:
Resultsbased wrote:
hit4me wrote:
what is your frequency....the experts seem to indicate that once a week is plenty to perform full body superslow

I haven't done it in a while, but when I was using SuperSlow, I'd workout once every 4-7 days and I only did a handful of movements.

It actually worked well (I was getting bigger and stronger) but a set of leg presses for 8 reps would leave me devastated - I'm talking feeling bad for 3 or 4 days.

I somewhat suspect that doing 10/10 for higher reps was the problem and perhaps I should try it again with original guidelines for 3 or 4 reps...only one way to find out I suppose.

I'm not sure that working out only once per week is ideal from a conditioning standpoint either.

Think thats along on lines of Fred Hahn at slowburn - 10/10 with 3-4 reps.

What has you wanting to try it again?


Mainly for variety and something to sprinkle in, but certainly not an entire program.

For instance, instead of full-body, typical SuperSlow routines, sticking with the split routine and applying some slow reps.

The approach actually worked okay before, but it was just too draining.




Cool, yeah i found it very draining too, and for me not much reward. Yeah, the Fred Hahn / slowburn appoarch is just 2-3 reps. If i ever was to try it again it would be that appoarch. At this point though, i dont see myself ever trying it again.


Thanks Sirloin. I always appreciate your insights and thoughts. Your training has been a real morale booster to me.

I like machines and training a single set, I just don't preach the superiority of it while claiming everyone else is stupid...


Thanks bud:)

Nothing wrong with a wee bit of variety, for me ive been sticking to the same 5 lifts this last month, variety coming in the form of intensity and volume, freq stays high though. Best Rob
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Rikus

Dump it. Skip the super slow. I still have Darden's book BIG and I love it. The leg centric routine really made me grow but was taxing. But super slow itself its hard to get the balance between slow and its just too easy with a lighter weight. Good form without momentum I think is easy to get results with. Was a bit of a waste of time for me. Also the counting to 10....just go with something that feels okay....instead of focusing on the count....won't make you grow any more.
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Resultsbased

I appreciate the insights. It seems odd that so many people have had such poor results with this approach. Again, I did get results, but the program wasn't sustainable.
I feel fine after today's moderately slow reps, so I can only guess it's the long sets that cause the problem.
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Bastion

I've never used the superslow protocol to the letter. But, the symptoms that you listed such as flu like and feeling out of it for days after a workout is exactly how I use to feel when I was consolidation training . I'd train every Sunday and feel hungover and unable to function properly til Tues or wed. I'm no expert, I believe it's from deconditioning. Too many rest days for the total amount of excercise being done. Or in the case of a beginner, training over their heads , not being in good enough shape. Training hard 2-4 x a week has never left me feeling shitty like once a week or less did.
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entsminger

Virginia, USA

===Scott===
I?m not a super slow fan but in all fairness if people doing as described become exhausted then it?s pretty clear it?s working the system pretty hard so maybe if you are going to do super slow you might back off in some form to not quite do so much be it reps or whatever and then you wouldn?t get so worn out?
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Resultsbased

I'm not sure the cause. The only conclusion I've come to is that the protocol doesn't work for me.

I tried training once every 3-4 days with it. I then went out as far as every 7-10 days. In both cases, the weights would go up and I'd see some slight improvements, but I'd feel terrible.

I tried a rep range of 2-4, but it became difficult to stay within those guide numbers, so I switched back to the recommended 4-8 reps and it basically left me feeling like I'd been electrocuted and the feeling would last a full week in some cases.
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