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Medical Forum / Diseases and Disorders / Diabetes / March 2008the "Slow Method" weight training
This approach has replaced my normal weight workouts ever since I saw a little blurb in a magazine while waiting in the doctor's office about 8 weeks ago. It gets you more results in less time ... this article is much more informative than the one I read. Highly recommended: http://www.webmd.com/fitness-exercise/features/lift-slow-to-get-fit-fast cheers Paul > This approach has replaced my normal weight workouts ever > since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 3 lines] > > http://www.webmd.com/fitness-exercise/features/lift-slow-to-get-fit-fast I've tried it. Not sure I see any better results but it sure as heck fatigues the muscles rather quickly. Now I do a mix of exercises. Regular speed most of the time but occasionally do some slow reps. >This approach has replaced my normal weight workouts ever >since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 3 lines] > >http://www.webmd.com/fitness-exercise/features/lift-slow-to-get-fit-fast Yeah, I've been using this since I bought myself a book on it for Christmas : ) Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 >>This approach has replaced my normal weight workouts ever >>since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 3 lines] >> >>http://www.webmd.com/fitness-exercise/features/lift-slow-to-get-fit-fast > Yeah, I've been using this since I bought myself a book on it for > Christmas : ) I don't know if there's a lot of variation between people, ages, sexes, etc. with regard to responses to training, but there do seem to be quite a variety of training methods which for at least some people get much faster results than the usually recommended standard regimes which trainers use. There's also the well known "beginner's gain" by which an untrained muscle can gain very quickly to begin with. Rather like nutrition, in the field of muscle training there's quite a number of allegedly scientific studies whose results depend more on the assumptions of the researchers than on the data they collected. In other words, rather like dieting, and for similar reasons, muscle training is awash with fads, fashions, and superstitions. Which also means that rather like dieting, and for similar reasons, there's plenty of room for someone to devise an unexpectedly good regime by lucky accident or intelligent design. Which is why I'm both sceptical and curious :-) So what kind of explanations does this guy offer in support of his regimes? How do you find it works for you in practice?  SignatureChris Malcolm cam@infirmatics.ed.ac.uk DoD #205 IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK [http://www.dai.ed.ac.uk/homes/cam/] >So what kind of explanations does this guy offer in support of his >regimes? How do you find it works for you in practice? I own the Drs Eades' book, Slow Burn. They've written the dietary advice (low carb, high protein) plus theory, and a weightlifting guy called Frederick Hahn has written the how-to sections. Eades says that doing the exercises slowly eliminates momentum, forcing better form; it also exercises both slow and fast twitch muscles to exhaustion very quickly, making it very efficient. They say you can maintain on just a single 30 mins session per week... I haven't got there yet. Try it for yourself; pick any weightlifting exercise you like. The upstroke should take 10 seconds, taking the first 3 seconds to move just an inch. Repeat in reverse on the downstroke. I do a whole-body workout in about 40 mins - and I've had to drop a couple of kilos from each dumbbell. It's intense. Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 Yep the first time i tried a slow set it was demoralising..lol If you watch youtube video of people making those :big: lifts you will notice they raise up as close to the rack of the bench as possible and they explode up and rack the weight as fast as possible. My old coach always told us "if your bounching the weight off yer chest or throwing the weights around your NOT lifting them right. He demanded we never drop the weights..that we control them on the up and downside of the lift and i think we were all much stronger for it. Slow lifts takes this even further and as ya say ..ya cant lift the same amounts slow and you really feel it. KROM >>So what kind of explanations does this guy offer in support of his >>regimes? How do you find it works for you in practice? [quoted text clipped - 19 lines] > D&E, 100ug thyroxine > Last A1c 5.6% BMI 25 >>This approach has replaced my normal weight workouts ever >>since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 6 lines] >Yeah, I've been using this since I bought myself a book on it for >Christmas : ) Was it a heavy book? >>>This approach has replaced my normal weight workouts ever >>>since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 8 lines] > >Was it a heavy book? <groan> Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 > This approach has replaced my normal weight workouts ever > since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 7 lines] > > Paul I wonder if this technique could be applied to pushups and situps. I'd certainly be doing fewer reps. I already applied it to my jogging, but had to abandon it when I was being passed by stationary objects like mailboxes..... Andrew T2 Superslow has been around forever and was much debated on the weights boards. Much like BG control..it is whatever works for the person that matters. Give it a try... I personally mix it up because muscle bodies have two fiver types ..fast twitch and slow..fast twich is muscles you would use in running or explosive moviements like jumping..the slow twich fibers are strength..so both are useful to work..altho theres no way to totally single one out durng exercise ,so ya work one ya work both to some degree. Anyhoo the thoery behind slow sets is the same as doing negatives and free weights..that you become stronger and larger if you also work the stabalising..power slow twitch fibers and not just the explosive movments most do only. This was the argument that lifters verses powerlifters verses bodybuilders in the old newsgroup days..lol I was the radical who thought all forms of lifting were valuable and incorperated them all into my workout. KROM On Feb 21, 1:58 pm, "Paul L" <kbtr...@qwest.net> wrote: > This approach has replaced my normal weight workouts ever > since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 7 lines] > > Paul I wonder if this technique could be applied to pushups and situps. I'd certainly be doing fewer reps. I already applied it to my jogging, but had to abandon it when I was being passed by stationary objects like mailboxes..... Andrew T2 > This approach has replaced my normalweightworkouts ever > since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 7 lines] > > Paul A number of research papers have been published comparing "slow weight training" to traditional methods and the results are: 1. Less increase in absolute strength 2. Lowerd calorie burn during the exercise period 3. Lowered calorie burn immediately after the exercise period 4. Increased ability to lift something heavier v e r y s l o w. Reference: http://www.nsca-lift.org/HotTopic/download/Superslow%20Training.pdf Regards Randy F >> This approach has replaced my normalweightworkouts ever >> since I saw a little blurb in a magazine while waiting in the [quoted text clipped - 18 lines] > >Reference: http://www.nsca-lift.org/HotTopic/download/Superslow%20Training.pdf Actually, what I'm finding is increased strength AND speed - I can open more jars myself, and I've made a jump in my sparring ability in karate. Difficult to tell what's happening in terms of calorie expenditure, but my bgs have been rock-solid recently. (what is it Loretta says? poo poo poo?) Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 Sorta like i believe tai chi is as good as fast kendo <sp?> karate movments...its whatever works for you. KROM > Actually, what I'm finding is increased strength AND speed - I can > open more jars myself, and I've made a jump in my sparring ability in [quoted text clipped - 3 lines] > but my bgs have been rock-solid recently. (what is it Loretta says? > poo poo poo?) > On Fri, 29 Feb 2008 19:00:15 -0800 (PST), "ra...@val.com" Nicky Wrote: > Actually, what I'm finding is increased strength AND speed - I can > open more jars myself, and I've made a jump in my sparring ability in > karate. Reply: The studies don't say it doesn't increase strenght but that it doesn increase strenght as much as faster training. Traditional training would improve jumps even more. Randy >> On Fri, 29 Feb 2008 19:00:15 -0800 (PST), "ra...@val.com" >> [quoted text clipped - 8 lines] > >Traditional training would improve jumps even more. No, I've noticed MORE of an increase since I swapped over from traditional training to the slow-burn stuff. maybe it's simply the boost you get from any new approach to weight training, but I definitely like this in my armoury. Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 >>A number of research papers have been published comparing "slow weight >>training" to traditional methods and the results are: [quoted text clipped - 16 lines] > >Nicky. G'day G'day Nicky, Well done. Time and time again we find that what matters is how the experience affects one personally. While research is often good guide on what to do so as not to waste effort taking actual note of what is happening personally is if anything more important. In this instance it is clear the research discussed doesn't match the exercise you're getting so might or might or might not be relevant. Hey, I'm impressed that you are into karate let alone making a jump in your SPARRING ability. Sparring pushes you give that little bit extra to your performance. From a zillion miles away it is obvious you're not going to classes for the sake of appearances. While you wont be aware of your calorie expenditure it is reasonable to guess that your adrenaline is pumping and that your expenditure after competition will continue to be high. Congratulations and best wishes, SignatureQuentin Grady ^ ^ / New Zealand, >#,#< [ / \ /\ "... and the blind dog was leading." http://homepages.paradise.net.nz/quentin >>>A number of research papers have been published comparing "slow weight >>>training" to traditional methods and the results are: [quoted text clipped - 16 lines] >> >>Nicky. > G'day G'day Nicky, > Well done. Time and time again we find that what matters is how the > experience affects one personally. While research is often good guide > on what to do so as not to waste effort taking actual note of what is > happening personally is if anything more important. In this instance > it is clear the research discussed doesn't match the exercise you're > getting so might or might or might not be relevant. > Hey, I'm impressed that you are into karate let alone making a jump in > your SPARRING ability. Sparring pushes you give that little bit extra [quoted text clipped - 3 lines] > adrenaline is pumping and that your expenditure after competition will > continue to be high. Exercises performed when one is scared have different effects than those performed more calmly. I have in the past been sufficiently impressed by the virtues of high adrelanin exercising that now I make a point of seeking out ways of making some of my exercising scary. I don't know if it improves muscle strength, but in my case it certainly improves general well being and energy levels, and reduces the inflammatory problems which so often get in the way of joint and muscle recovery from injury as we age. SignatureChris Malcolm cam@infirmatics.ed.ac.uk DoD #205 IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK [http://www.dai.ed.ac.uk/homes/cam/] >Exercises performed when one is scared have different effects than >those performed more calmly. I have in the past been sufficiently [quoted text clipped - 4 lines] >inflammatory problems which so often get in the way of joint and >muscle recovery from injury as we age. G'day G'day Chris, What incredibly perceptive thinking. I'd never considered thinking along those lines. Much of my present efforts are towards reducing stress. In the days when I was more mobile I liked Tai Chi not for its Martial aspect but rather for its Art aspect. Seems I may have to reconsider things. Thank you, Best wishes, SignatureQuentin Grady ^ ^ / New Zealand, >#,#< [ / \ /\ "... and the blind dog was leading." http://homepages.paradise.net.nz/quentin >>Exercises performed when one is scared have different effects than >>those performed more calmly. I have in the past been sufficiently [quoted text clipped - 4 lines] >>inflammatory problems which so often get in the way of joint and >>muscle recovery from injury as we age. > G'day G'day Chris, > What incredibly perceptive thinking. Thank you :-) > I'd never considered thinking > along those lines. Much of my present efforts are towards reducing > stress. In the days when I was more mobile I liked Tai Chi not for > its Martial aspect but rather for its Art aspect. Seems I may have > to reconsider things. Thank you, The "use it or lose it" is well known in connection with muscles, but not so often considered with respect to endocrine performance. Nevertheless, decreased endocrine performance is as important a contributor to age-related problems as loss of muscular strength and fitness. SignatureChris Malcolm cam@infirmatics.ed.ac.uk DoD #205 IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK [http://www.dai.ed.ac.uk/homes/cam/] >> Hey, I'm impressed that you are into karate let alone making a jump in >> your SPARRING ability. Sparring pushes you give that little bit extra [quoted text clipped - 12 lines] >inflammatory problems which so often get in the way of joint and >muscle recovery from injury as we age. For me, sparring is a real high, not scary at all. People complain that I grin all the time, and it's offputting :D But it is a very intense thing. We usually get 3 3-minute bouts in at the end of a training session, and I'm dripping with sweat at the end. Nicky. T2 dx 05/04 + underactive thyroid D&E, 100ug thyroxine Last A1c 5.6% BMI 25 >Exercises performed when one is scared have different effects than >those performed more calmly. I have in the past been sufficiently [quoted text clipped - 4 lines] >inflammatory problems which so often get in the way of joint and >muscle recovery from injury as we age. "Extreme gardening" On Feb 29, 9:00 pm, "ra...@val.com" <ra...@val.com> wrote: > A number of research papers have been published comparing "slow weight > training" to traditional methods and the results are: [quoted text clipped - 5 lines] > > Reference:http://www.nsca-lift.org/HotTopic/download/Superslow%20Training.pdf Hmm. Not promising. Except that those aren't my goals. My weightlifting goals are 1. Reduce insulin resistance short term by exercise 2. Reduce insulin resistance long term by building muscle mass 3. Build muscle for the long term so I'll be able to live independently up through my 85th birthday. (I'm 52 now.) 4. Preserve my joints (see point 3.) So I'm interested in slow burn if it gives me hypertrophy even at the cost of some strength improvements. Bernstein (briefly) recommends slow-reps in the 2007 edition of Diabetes Solution, and talks about it being kinder to joints. (IIRR.) But thanks much for the article. I'm still trying to get through it. It's very hard to separate the wheat from the chaff in the diabetes literature and the cardiovascular literature. I'm finding it even more difficult in the weightlifting/ bodybuilding literature. There seem to be a lot of guys out there who write like excellent scholars who are saying opposite things, and I think I'm going to have to read a *whole* lot more before I make up my mind who to believe. Meanwhile, I keep hitting the free weights at the YMCA. Adam Becker Sr > On Feb 29, 9:00 pm, "ra...@val.com" <ra...@val.com> wrote: >> A number of research papers have been published comparing "slow weight [quoted text clipped - 6 lines] >> >> Reference:http://www.nsca-lift.org/HotTopic/download/Superslow%20Training.pdf > Hmm. Not promising. Except that those aren't my goals. My > weightlifting goals are [quoted text clipped - 4 lines] > (I'm 52 now.) > 4. Preserve my joints (see point 3.) > So I'm interested in slow burn if it gives me hypertrophy even at the > cost of some strength improvements. As an aging diabetic I have the same general goal of preserving healthy mobility for as long as possible. I'm not so sure about this business of "muscle mass" and hypertrophy. Given the cosmetic value which Hollywood puts on hypertrophy of male biceps a great deal of the research into exercise has fallen into the lazy-minded trap of equating muscle size with strength, reduced IR, increased resting muscular blood glucose consumption, and so on. The point is that while there is a general correlation between muscle size and muscle strength, it's quite possible if you want muscle size to develop large muscles which aren't as strong or capable of consuming as much blood glucose as smaller muscles. My doctors tell me that some of the joint pains I suffer from are age-related joint degeneration which are likely to get worse as I get older. I'm therefore interested in developing the most efficient muscles I can in terms of power to weight ratio. That way I get the best strength and mobility with the least extra weight to carry around on the aging joints. I also give preserving my joints higher priority than muscle strength because it looks as though in my particular case that I'm more at risk of losing mobility through weakening and degenerating joints rather than weakening and degenerating muscles. So I'm aiming in the direction of thin wiry strength rather than muscular hypertrophy. I have a suspicion that because the research on which they're based was aimed at muscle size that some of today's muscle mass building exercise programmes can produce large muscles that are no more efficient at burning glucose than the large mammaries of female film stars are at milk production :-) SignatureChris Malcolm cam@infirmatics.ed.ac.uk DoD #205 IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK [http://www.dai.ed.ac.uk/homes/cam/] > It's very hard to separate the wheat from the chaff in the diabetes > literature and the cardiovascular literature. I'm finding it even > more difficult in the weightlifting/ bodybuilding literature. There > seem to be a lot of guys out there who write like excellent scholars > who are saying opposite things, and I think I'm going to have to read > a *whole* lot more before I make up my mind who to believe. I didn't think I'd ever find an area of "scientific" investigation which was more bedevilled by untested "plausible" assumptions than diet and nutrition, but when I started reading studies about the effects of exercise on muscles I found it :-) SignatureChris Malcolm cam@infirmatics.ed.ac.uk DoD #205 IPAB, Informatics, JCMB, King's Buildings, Edinburgh, EH9 3JZ, UK [http://www.dai.ed.ac.uk/homes/cam/] |
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