There is no miracle in superslow training and the studies showing it superior to normal training have been flawed in many respects. Muscle growth is a function of load and fatigue and muscle growth (in most people) is best stimulated by a set duration of 40-60 seconds. The fact that superslow trainees pay attention to this time under tension is probably why most of them get decent results from it. You could do a rather normal set of 10 repetitions paying attention to rep speed (2 seconds down, 1 second pause, 1 second up etc.) with each repetition lasting 4-6 seconds and get excellent results. Also H.I.T. will work but is really not conducive for a beginner who needs repetition at learning the various movements. It is also probably best utilized within a periodized approach also incorporating higher volume, lower intensity type of training. Best of luck! _________________________________________________________________ Get your FREE download of MSN Explorer at http://explorer.msn.com/intl.asp.