Super Slow Training: The Final Verdict

Super Slow Training: The Final Verdict
Super Slow as a training system:

Can be effective as a hypertrophy approach but isn’t superior to traditional training. And progression is pretty much limited to adding weight because this type of work might cause too much central fatigue to be able to add volume as a means of progression.
Is inferior for strength gains unless we’re talking about strength during super slow movements. But if we’re talking about absolute strength – as in the most weight you can lift – Super Slow is not close to traditional training.
Has moderate effects on cardiovascular fitness due to the circuit nature of the program. But the cardiovascular effects aren’t close to aerobic training and are not superior to circuit training done with a traditional rep style.
Is vastly inferior for athletic performance if the sport is centered around explosive movements.
If you’re only interested in building muscle and being healthier, it’s an acceptable approach, especially if you use it as a change of pace from traditional training. But I find that few people will be able to stay with it for the long run. The main problem? You’ll be stuck with more or less the same plan because you can’t really add volume with this approach, and you use a limited exercise selection. Not to mention, it’s not a practical approach in a commercial gym where doing a circuit of 6-10 machines might not be possible.

If you want strength, speed, or power, then it’s definitely not the approach for you, at least not as an exclusive training system. It’s possible, however, to add some slow eccentric work to a traditional lifting program for some specific purposes