Super-slow, high-intensity exercises to build strength, increase muscle size and raise testosterone levels

This Hub is simply ten exercises using the “super slow” method of high intensity training, a technique that also increases testosterone levels when done correctly. As discussed in my previous Hub, “Natural ways to increase testosterone levels with exercise and diet,” engaging the most muscle mass with intensity – pushing to maximum fatigue or muscle failure – actually raises testosterone levels (instantly). The super slow method is one of several ways to achieve that level of intensity and testosterone increases.

What good are higher testosterone levels? Increased testosterone is tied to youthful characteristics that typically decline with aging: lower body fat, increased muscle strength and size, greater bone density (and resilience to injury), improved mood and maximum libido. Pharmaceutical researchers have developed ways to supplement testosterone with patches and pills, however the best research only indicates improved health effects in elderly men who have significantly reduced natural testosterone. Long-term effects of artificial testosterone supplementation are not yet known.

So let’s get to the exercises. The basic technique is as follows: raise (or push or pull) weights over ten seconds, then lower it in four seconds. To assist your counting, you might try fast breathing, inhale one second then exhale the next; your muscles need the oxygen anyway. Note there are effective variations: try a four count up with a ten count drop, or simply ten counts in each direction, up and down.

Group A: Upper Body Emphasis

Flat bench press

Observe proper bench press form: back remains flatly connected to the bench throughout the exercise (no arching), feet on the floor or legs raised in the air with ankles crossed; raise and lower weight with controlled movement, being careful to lightly touch the sternum or hover an inch above it, then extend the arms fully to the top, with a final pinch-flex of the pectorals to finish out each repetition. For a warm up, just do a brisk-speed set of five to eight repetitions, to familiarize your muscles with the task at hand.

With the super-slow method, the point is not to lift the maximum amount of weight; you will achieve failure with less in five to 12 repetitions. After achieving failure, rest no more than five seconds, then do a quick-movement set of three to ten reps, just to top it out.

Safety note: Beginners and advanced trainees need to consider the risk involved in achieving muscle failure with heavy weights over their head, neck and torso regions. To reduce this risk, work with a spotter or instead perform these exercises with a machine where failure at worse produces a loud crashing noise and possible damage to the equipment and your ego (better those things than your face).

One-arm dumbbell press

Grasp a dumbbell with one hand, then stand with the weight at shoulder level and the palm facing forward. Engaging the whole body in the movement (adding core and leg muscles also increases intensity and therefore testosterone), slowly press the weight upward over ten seconds, and return it to the starting point in four seconds. When muscle failure is achieved on one side, press up on the other with no rest. Repeat on the first side also with no rest, followed again by the second.

Overhead tricep press

Standing, grasp a single dumbbell at the ends or other weight that can be held by both hands together. Point the elbows to the ceiling, attempting to keep the elbows above the ears throughout the exercise. On a ten-second count, raise the dumbbell straight up, simultaneous pushing the hands toward each other as you also raise the weight. This adds an isometric dimension to the work and helps you achieve muscle failure with less weight.

Lateral dumbbell lifts/fig leaf start

Hold a set of dumbbells with both weights starting at the “fig leaf” (pelvic region) spot. Palms start facing each other, then they face the floor as you slowly raise the dumbbells to the side up to the shoulder level. Keep a consistent, slightly bent angle to the elbows in a fly, gull wing-like position. Return to the starting point and repeat to failure.

Modified pushups (several methods)

The proper form of a basic pushup ensures its intensity: by holding a plank form throughout (maintain a straight line from your head through the neck, torso, hips and knees), you engage core muscles along with the arms, chest and neck. But several variations can take this basic exercise to a whole new level:

• Medicine ball base: Place both hands on a firm medicine ball (about the size of a soccer ball) instead of on the floor. Raise and lower using the super-slow technique.

• One arm emphasis: Slightly shift your weight to the right-center side of your body, engaging the right arm and chest in handling 60 percent or more of the work. After fatiguing on the first side, shift to the opposite side.

• Superwide stance: As the name suggests, place hands on the floor in a very wide position. Raise and lower on a 10-second, 4-second count respectively.

• Elevated feet/wall pushups: On a box or step ranging anywhere from six inches to five feet (higher is more challenging), place both feet on the elevated surface and proceed to perform a proper-form pushup in the super-slow method.

Group B: Lower Body Emphasis

Basic squat

Proper form with squats are essential to preventing injury: with a moderate weight (for beginner and intermediate-level trainees) on the shoulders behind the neck, stand with feet shoulder-width or greater. Knees should be bent at the start, with hips pitched back, stomach held in (core muscles need to be engaged throughout to support the back), and shoulders held up. Use a mirror to check form.

Super-slow techniques applied to squats and other leg muscles are most effective at increasing testosterone levels. These are the largest muscles in the body, increasing testosterone even further because core and upper body muscles must be engaged as well.

As with the flat ench press (above), risk in this particular exercise must be taken into consideration. If you have no one to spot you, perform these exercises on a machine instead to truly achieve muscle failure. Likely, you’ll achieve greater results overall when that worry is eliminated.

Cable or machine abductors

Cable machines are terrific tools for testosterone-building exercises because the level of resistance is constant and the built-in safety factor allows the trainee to push his limits. Some machines are made precisely for this exercise; but a basic cable on a pulley near the floor will suffice. Stand at a perpendicular to the path of the cable, with the cable attached to the outer leg. Press that leg outward on a ten-count, returning it in four seconds. For variation, slightly shift your stance and the angle at which you press the leg outward (more oblique-angle paths of motion).

Barbell lunges

Stand in the lunge position: one leg back, the other forward. As you lower your hips toward the floor, be sure the forward knee always remains above or behind the ankle, never allowing that knee to hinge ahead of the ankle. If it does go forward, either increase the distance between the two feet or lower your hips in a back-hinge movement. For intensity, place a barbell between the legs, grasped with both hands, and proceed to lunge. Use super-slow method to failure, then repeat on the opposite side. For extra-deep lunges, place a cushioning mat underneath the back knee.

Machine leg curls

Otherwise known as hamstring curls, machine curls enable an intense hit of testosterone-increasing exercise on the back side of the legs. Employ a super-slow pace to this exercise, then follow it with a regular-speed-but-to-failure set with only five seconds rest in between.

Machine leg extensions

Similar to the leg curls, employ the basic leg extension machine to failure, then follow-up within five seconds with a regular speed set. You might achieve failure on that second set sooner than expected.

How to structure a workout

There are some basic ways to structure a workout so that you are packing the most exercise into a period of time. Testosterone-building, high-intensity exercise does not necessarily mean spending extra time at the gym. Quite the contrary, when you achieve true muscle failure and rest very little between exercise modalitites, you will likely finish your workout in less time.

To that point, it also makes sense to use multiple body parts within an exercise session. Some rules to guide you on that are as follows (these are consistent with other exercise hubs by this writer, such as “Exercise on a schedule: Busy people use the 1-hour workout solution”):

1. Alternate exercise between the upper and lower body: For example, start with a squat, then follow it with a shoulder press and crunches.

2. Throw in a set of core exercises: Yup, the core matters, hence the need to perform crunches, good morning (lower back), and side planks (prop yourself up on one arm, facing sideways, and alternately raise and lower the hips). Why so important? If your core is weak, you’re both prone to injuries from exercise and are limited in how much weight the upper body can lift.

3. Inject a short burst of high-intensity cardiovascular work in the middle of your workout: For example, run at high speed on a treadmill in the middle of your workout. Maintain that: speed for 60 seconds, then slow for 30, then resume it again for 60 more seconds.

Is there danger in too much testosterone?

Some may argue that limited testosterone could reduce barroom brawls, construction site wolf whistles and unwise military excursions. A recent study even links higher testosterone with riskier business decisions, with both good and bad outcomes (see link below). We’ll leave it up to others to decide if the world needs more testosterone. On an individual basis, we’ll assume you will use all the physical and physiological benefits of increased testosterone for good. Please do.

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Russ Klettke is an ACE (American Council on Exercise) certified fitness trainer, business writer and also the author of “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlowe & Co., 2004, with Deanna Conte, MS RD LD), available at Amazon.com, BarnesandNoble.com and more than 70 public library systems in the U.S., Canada and Europe. See other articles by this writer on practical approaches to fitness and nutrition for busy people.