The Super Slow Intensity Technique

In the Super Slow method, the training weight is moved at a lower speed. The advantage of this method is that the mass is accelerated and decelerated less. This ensures more targeted isolation of the target muscle group, and the muscle fibres receive increased tonic recruitment. The training weight is moved 4 - 8 times in the rhythm 10-1-4 (concentric - isometric shortened - eccentric). This results in a tension duration of 60'' - 120''. The exercise ends when no anatomically correct movement can be performed through the full range of motion any more (muscle failure).

"\@_

Glossary

Concentric

A concentric muscle contraction occurs when a muscle shortens while exerting force, for example lifting a weight or accelerating an object. In doing so, the muscle performs physical work.

Isometric

Force increases while the muscle stays the same length (holding-static). In the physical sense, no work is done, since the distance covered is zero.

Eccentric

here the resistance is greater than the tension in the muscle, causing the muscle to lengthen (negative-dynamic, yielding); the muscle thereby "brakes" a movement. This leads to changes in tension and lengthening/stretching of the muscles. This form of load or contraction occurs, for example, when walking downhill, in the front thigh muscles (M. quadriceps femoris).

Tonic recruitment

The motor unit is activated and remains active.

Motor unit

A motor unit comprises a single α-motor neuron together with all the muscle fibres it innervates.

Muscle failure

Until no movement is possible any more, despite maximum effort.

Source: training concept by update Fitness and Wikipedia