SuperSlow training in Santa Rosa.
SuperSlow strength training is a controlled, 30-minute once-a-week resistance program performed under one-on-one trainer supervision in our private downtown Santa Rosa studio. We have used the method exclusively at 621 Humboldt Street since 2005.
- ✔ Slow-movement, high-intensity strength training. Roughly 10 seconds up, 10 seconds down, no momentum.
- ✔ Thirty minutes, once a week, by appointment, supervised one-on-one.
- ✔ Studio uses low friction Nautilus, Matrix and MedX machines. Maximum 4 people on the floor at any time.
Slow movement.
Honest fatigue.
SuperSlow was developed by Ken Hutchins in the early 1980s out of an osteoporosis study at the University of Florida. The protocol is simple in description and demanding in practice: lift slowly enough that momentum cannot help you, then keep lifting until your muscles can no longer produce force in good form.
That is what we have done in this room since 2005. Every trainer on the floor is certified through the High Intensity Training Guild (HITG) and trains exclusively in this style. Read more about the science of SuperSlow resistance training.
Independent coverage of slow-tempo strength training is well documented. Dr. Doug McGuff, author of Body by Science, and the Mayo Clinic's overview of strength training echoes most of the principles we use day to day.
Less momentum,
more result per minute.
- i.Removing momentum loads the muscle, not the joint. Peak force on a tendon is dramatically lower than a typical gym lift, even with the same weight on the stack.
- ii.Time-under-tension reaches honest muscular failure in 90 to 120 seconds per exercise. The whole session is 5 to 7 working sets.
- iii.A single high-intensity session creates the complete adaptive stimulus. Adding a second weekly session interferes with recovery, not strength gain.
- iv.Strength gains are usually measurable on the machines by week three. Visible body composition changes typically arrive in 6 to 8 weeks.
What a session looks like.
You arrive five minutes before your appointment. Your trainer reviews the numbers from your last workout, you step into the first machine, and the session begins. You will be under load for roughly two minutes of true exercise, on five to seven machines, with brief transitions between each machine.
The trainer watches every rep, confirms accurate tempo and strives to get the most out of you, while ensuring proper form and technique. There is nowhere to hide a sloppy rep, and no temptation to add weight you cannot honestly handle. Thirty minutes later you are done for the week. Here is how to get the most out of a SuperSlow workout.
SuperSlow FAQ.
Common questions about the method, the room, and the schedule.
Book your free session →What is SuperSlow strength training?
How long is a SuperSlow session?
Why is one supervised session better than three unsupervised gym workouts?
Where can I read independent coverage of SuperSlow?
Where is the studio located?
Specialized SuperSlow programs.
SuperSlow is the safest strength method we know of for clients in their 60s, 70s, and 80s.
Senior personal training →Mechanical loading is the most-evidenced bone-density intervention. SuperSlow delivers it without fracture risk.
Osteoporosis training →Same trainer, same time, same machines, every week. The continuity is the whole point.
Private training →
Read about it, or try it.
We have found the best way to experience the SuperSlow method is to come in and feel it for yourself. Book a free intro session, meet your trainer, discuss your goals, and experience the difference.
Book your free session →