THE FORUMS

May 28th, 2017
SuperSlow Workout - 15 Minutes a week at the Gym more effective than 5 times a week 60 minutes each day + cardio - READ THIS
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VanofVictory

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Join Date: 06/21/2012 | Posts: 113

Basically there is a whole movement of people who are saying that you can achieve the same (or better) results by working out just 12-15 minutes a week, doing a really slow and intense workout.

There are three main books about type of workout:

1) Super Slow: The Ultimate Exercise Protocol, by Hutchins
2) The Slow Burn Fitness Revolution, by Hahn
3) Power of 10, by Zickerman

Check this out:

http://www.amazon.com/Power-10-Harperres...in_title_0

This is from CBS news - this includes an experiment between two twins, one on this type of short intense workout and the other going 4 times a week to the gym for 90 minutes doing the traditional shit. The one on the 20 minutes a week lost way more weight. Watch this:








I've read most of the book. Basically the idea behind it is this - to build muscles you need to get to the point where the muscles FAIL, when you can no longer keep resisting. You need to get to the absolute point of failure.

Now... how you get there, to this point of failure, doesn't really have to be with long workouts of many reps and many different exercises. All you need is ONE exercise and SIX reps. That's it. Anything more than that is like keep pushing the button on an elevator which is already going up or down.

But the reps you're doing need to be much effective and precise, to put the max amount of pressure on the muscles, and therefore each rep is 20 seconds long - 10 seconds up, 10 seconds down.

So the idea behind this whole system is to do just 6 reps, on 6 exercise, once a week, BUT DOING THEM PROPERLY, 20 seconds per rep, in such way that by the 6th rep you reach your absolute point of failure. Your muscle need to BURN badly, nothing less.

What most people do is many more reps, with higher weight, quickly and with BAD form. Because most people workout way too quickly there is a lot of jerking around and use of different parts of your body to complete the exercise, while putting pressure on your bones or ligaments etc which leads to INJURY.

But when you go SLOW and DEEP - only the muscles are involved so the workout is much more effective and there is NO injury because your movement is much more controlled and concentrated.

ARE YOU BLOWN AWAY YET?

I've just did my first workout and I can tell you that I feel way way better than I do after a "regular" workout. My whole body hurts but in a much more concentrated and "healthy" way, if that makes sense. You'll have to try it out to see what I mean.

Now because you've BURNED your muscles to the max, on your entire body, the next step is to..... REST. Once you've done such workout you MUST give your body rest for 5-7 days and allow enough time for the muscles to grow back.

What most bodybuilders do is go to the gym 5-6 times a week, workout hard but never really to a point of failure, work too quickly and by doing so hurt their body and then don't allow enough time for the body to recuperate.

ALSO - Cardio is OUT. Turns out that to grow back just three pounds of muscles equals running 25 miles A WEEK. Now when you do Cardio you burn muscles so you're effectively reduce your body's ability to burn calories. The "slow and intense" exercises are so hard that you'll get your vascular system to work really hard during this time which completely replaces the need for any type of cardio. If you WANT to do cardio, you can, but you'll actually be working against yourself.

This is really in a nutshell, the book is super easy and fast to read and by the looks of it, it's 100% legit. 20 minutes a week can replace 5 hours a week, if you do the workout properly.

As I said I've done my first workout today and now I'll rest for 3-4 days and see how I feel. At first he suggest to start with two workouts a week with 3-5 days rest and after about 6 weeks to switch to a once a week workout.

Do yourself a favor and look into this.

This is a two hour long presentation:



Found this on some forum:

I can say I've tried quite a number of different forms of weight training over the years including SuperSlow. I've tried Kettlebells, Nautilus, regular barbell training, etc. Even though slow weight training has been around for years, SuperSlow gained attention as an off-shoot from the Nautilus protocol in the 1970s. That is when Ken Hutchins, who coined the term and later wrote the first book on the subject, learned of the approach from Dr. Ben Bocchicchio, who I believe owned a Nautilus facility in New Jersey.

SuperSlow initially generated interest as a rehab approach because of the safety of the method, but, the use of the protocol soon found popularity with other trainers because of its efficiency amongst the "high intensity" weight training group. And, the fact you can complete a workout in 20 minutes or less twice a week vs. up to an hour of 'conventional' training four - six days per week is very attractive to many people as you saw in Zickerman's book. Zickerman's clients include Leslie Stahl and Barbara Walters, for example. (http://www.cbsnews.com/stories/2003/11/2...762.shtml) Fred Hahn, owner of Serious Strength in NYC--a SuperSlow facility, has a large number of high profile clients including executives, actors/actresses, authors/speakers like Seth Godin and "common folk". Another similar program is Pete Cerqua's 90 Second approach which is probably the safest around, but, a step up in the intensity scale. (The only disagreement I've got with the above authors/trainers, especially Hahn, is the 'diet' that is recommended. Hahn suggests a high fat/high protein diet.) Even long-time vegetarian bodybuilder, author and attorney, Clarence Bass, who has used slightly more traditional weight training methods over the years including Olympic lifting has incorporated SuperSlow beginning four or five years ago. If you see a picture of him at 70, you'll find it hasn't diminished his results.

I've been through SuperSlow workouts under the guidance of certified trainers and I'll share the 15 minutes I spent were some of the most intense I've ever seen while I only used a grand total of five exercises. In fact, I was so spent several times the owner of the facility has had to assist me to a chair following the final exercise, my legs were so shaky. Big Grin I can also confirm we did an experiment to gauge the effectiveness of SuperSlow, as I was only able to visit this facility twice a month but continued my training on my own. We took my measurements the first week of the month and 30 days later, I was re-checked: without any change to my diet or other activities, I had lost two points of bodyfat and also improved my strength levels. The owner and I agreed, based on the BF measurements, weight loss, etc., I had probably gained around .5lbs of muscle. And I assure you, I had years of conventional weight training under my belt before I ventured into my first true SuperSlow workout so this was an interesting finding.

Please keep in mind, when I first visited the SuperSlow facility, I could bench press over 350lbs, for example. (Not a wise thing for joint longevity nor vascular health (risk of aneurysm, for example) hence the decision to find other approaches to strength training.) But, I could not do a single SuperSlow 'dip' or chin. Yet, there was a (then) 52 yr old woman who trained at the facility who could perform four SuperSlow chins and three dips who'd been training with the method for over 2 1/2 years and had an amazingly lean and athletic physique. She used SuperSlow as an adjunct to her tennis and weekend hikes and bike rides with her husband. She also believed in strength training for bone health (as you probably know, resistance training is a great tool to generate bone resiliency).

Dr. Phil Alexander, MD, of College Station, TX--home of the Aggies--is a vegetarian internist who owns a SuperSlow facility. He also hosted a SuperSlow conference a number of years ago and one of the speakers was Dr. Caldwell Esselstyn to speak about nutrition. Dr. Alexander felt that a veg diet and SuperSlow are two complementary approaches.

The only thing I'd suggest about Power of 10 (or any SuperSlow program) is you'd do a very light warm up. A couple of pushups, etc., before jumping into the workout. Because of the intensity of the approach, getting the muscles (and your head) ready seems to make the workout more effective. As for stretching after the workout, apologies to Lani, but I'd leave the choice up to you as there is some growing evidence that questions the safety (or benefit) of stretching.

If you'd like references or more information, please let me know but hoped that helped!
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#1

BSMW

Respected Member

Join Date: 04/25/2013 | Posts: 343

 nothing new really about time + intensity 

get pavels power to the people
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#2
Powerhouse

Powerhouse

Trusted Member

Join Date: 06/22/2009 | Posts: 1711

my dad had a coach 30 years ago that use to say "5 seconds out, 10 seconds back" for those kind of rowing exercises, long and strong will get you what you want
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#3

99p

Junior Member

Join Date: 06/17/2013 | Posts: 14

If this kind of exercise build muscle mass, strength and makes the heart healthy at the same time, why are the women in the video not buff?
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#4

darkone

Respected Member

Join Date: 12/20/2012 | Posts: 600

 I am a career trainer and can tell you that this is non sens. Yes you will burn a large number of calories doing this, and yes you will recruit a large number of muscle fibers, but your body will adapt very quickly (within weeks) and it will no longer be effective....this is not new this has been around foe decades. I actually use this type of training with a lot of the hockey goal tenders I work with except I do a temp of 10 seconds eccentrice and 1 second concentric and onlt for 3 weeks max. It also have a very small effect on the nervious system and has zero impact on fast twitch fibers which have  the largest potencial for growth. 

This is very basic stuff to be honest (not trying to be an asshole) but it really is nothing ground breaking. You also have to take into account what the what you are training for? there is no one way to workout....every human is bult different and every human has different goals. 
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#5

SexyMachine

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Join Date: 06/05/2011 | Posts: 1188

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#6
Popinjay

Popinjay

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Join Date: 06/02/2009 | Posts: 363

but I like getting dat PUMP on a regular basis

and the endorphins... exercise also increases BDNF production directly, there is a reinforcement of the serotonin-BDNF loop, indicating exercise's significant potential as a mood-enhancer
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#7

darkone

Respected Member

Join Date: 12/20/2012 | Posts: 600

p.s no need to spend hours in the gym. A clean diet and 20 mins a day is really all you need for the majority of the population 

mon - Incline DB press / Semi Supinated Pull ups 
            Dead lifts / Flate Barbell bench 
            (20 min workout)

Wed - 20 mins HIIT Cardio 

Fri - Front Squats / Military press press 
        Barbell Rows / Plank 
        (20 mins) 

An hour a week goes a long way! 
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#8
Manwhore

Manwhore

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Join Date: 11/08/2006 | Posts: 6876

 I spoke at that same conference you posted up of Drew Baye. Mark Sisson was there as well I got to ask them both questions about the super slow workout and instituted it immediately. Did it for about a year. My conditioning was untouchable. I could do "combat conditioning" after two hours of boxing/kickboxing, and the rest of the class would be on the floor and I'd just be going like energizer bunny. The teach's would just get bored with me after a while
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#9

Johnmcnutty

Senior Member

Join Date: 05/14/2012 | Posts: 100

 i read body by science a couple years ago ( exact same shit ) and that shit still blows me away. ( so much less time at the gym!)
i do conventional excercise still cuz i need the serotonin upper. does anyone know where Mcguffs facility actually is? I want to go there
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#10

darkone

Respected Member

Join Date: 12/20/2012 | Posts: 600

 Look a man by the name of Charles poliquin, he is one the best known strength coaches in the world and he is big on rep range and tempo.



This is an example of what I do with many athletes but only for a short time...and its almost never the center fold of the workout but rather used as a tool to shock the body. 
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