Super Slow Resistance Training with Dough McGuff (interviewed by Dr.Mercola)

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From: http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

http://fitness.mercola.com/ Natural health physician and Mercola.com founder Dr. Joseph Mercola interviews Doug McGuff, MD to help us understand this highly beneficial form of exercise "High Intensity Exercise".

Summary Points I like:
1. Try to avoid carbohydrates to avoid any raise in insulin levels after the workout and for a couple of hours.
2. Muscle fibers are of three type: Slow-twitch muscle fiber, fast-twitch muscle fiber, and super-fast twitch muscle fiber.
3. The super slow training advocated above targets all the muscle fiber types. Fast-twitch refers to the rate of fatigue of the muscle fiber and not only the velocity. 
4. Recovery in this exercise might need 5, 6 or 7 days.
5. All muscle fiber types are recruited by order: slow, then fast then super-fast.
6. Best post-workout window of opportunity is the lucein protein found in Whey Protein or Branch Chained Amino Acids (My note: Prefer Whey Protein though as Ori Hofmekler has noted).
7. Insulin Sensitivity is important, so avoid immediate carbohydrate consumption after the workout. 
8. Eating meat a couple of hours after the workout will also make the body extract glucose from amino acids.