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Slow Motion Weight Training?

Discussion in 'Open Discussion (Work-safe)' started by MyDixieWrecked, Sep 26, 2004.

  1. Anyone know anything about slow motion weight training? I have a friend, former personal trainer, that swears it is the best for toning up and building lean muscle.

    Basically, you do one set per muscle group with 5-6 reps and go to failure each time. The difference is you take about 10 seconds up and 4 seconds down. The whole workout should only take about 20 minutes, leaving more time for cardio.

    I have lifted most since junior high and have heard to take 3 or 4 seconds up or down, but never 10 seconds. And I have usually done pyramids. Just curious if anyone has tried this before and curious if anyone has had a positive or negative experience with it.
     
  2. BuckBackHome

    BuckBackHome Wolverine is largest member of weasel family

    I have never tried that method before, but I just read an article that said that you build bigger muscles faster if you go slower on the down.

    Find whatever works for you. The most important thing is to just be doing something.
     
  3. powerlifter

    powerlifter ▪█───────█

    It depends on your goals. Weight training is only a fraction of what diet means. What are your goals? How is your diet? Those are more important questions then a specific training regimen.
     
  4. DCBuckFan

    DCBuckFan Fark You

    Sounds like you know a bit (and I am sure others on the board do as well)... So I will jump in on this..

    I am a late 20s ex athlete that hasn't been, well, an athlete by any stretch of the imagination since high school... anyways... I eat horrible and have never lifted weights...

    Working on the better eating (fresh foods, etc) but would love to hear an opinion of best course of action for a work out plan / diet.

    Ultimately I want to lose much of the extra weight that resembles a spare tire , and then tone up significantly, eventually gaining significant increases in muscle (but more imediate goal is to lose the weight).

    Any help would be greatly appreciated.

    Thanks!
     
    Last edited: Sep 27, 2004
  5. BuckBackHome

    BuckBackHome Wolverine is largest member of weasel family

    DC,

    Based on what you mentioned, the Body for Life concept is not a bad way to go. It is six days a week of exercise. Three days of lifting and three of high intensity interval cardio. You do upper body one day, cardio, legs, cardio, arms, cardio and then your off day. The next week you start with the opposite weights (legs). You also throw abs in there. The key is to eat a higher protein, low fat diet. He has you doing those high protein shakes and snack bars (which I personally hate), but they do help build muscle and burn fat.
     
  6. buckeyefool

    buckeyefool He's back and better than ever!

    He is what I am looking for I am looking for ideas as to where to look and what books would be good to read to really set a good balance of diet and exercise. I don't need to lose allot of weight really just tone up and stuff. any ideas?
     
  7. NorthShoreBuck

    NorthShoreBuck True Madness Requires Significant Intelligence

    Dixie

    I have tried the slow rep routine.
    I did it because of time and did not get great results but that is just me.
    I think it is like anything else, try it and see how your body responds.
    Your body will eventually adjust to your workout and then you will need to switch again.

    I think the powerlifter hit it on the head, it is a combination of weights, cardio and diet.
     
  8. Thump

    Thump Hating the environment since 1994

    How about about these fat-asses try "Slow-Motion Eating?"

    That would help a lot too.

    "Slow Motion Lifting?" When will the madness end?
     
  9. powerlifter

    powerlifter ▪█───────█

    The Cutting Primer
    By rambo @anabolicreview.com

    It’s about time we had a decent full length post on cutting…

    Let’s get a few things straight…
    1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
    2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
    3. You are what you eat. It’s just that simple.

    The BASICS-
    1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

    2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

    3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

    4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

    5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




    6. Supplements-

    Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
    ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
    Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

    www.allsportsnutition.com

    7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

    8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




    Sample Diet:
    Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


    Meal 1:
    Lean Protein, 1/2 cup oatmeal

    Meal 2:
    Protein shake/Lean Protein (2 tbsp flax

    Meal 3:
    Veggies, Lean Protein

    Workout

    Meal 4:
    PWO Nutrition

    Meal 5:
    Veggies, Lean Protein, 1/2 cup rice or oatmeal.

    Meal 6:
    Shake with Flax

    That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

    *Reminder: This is a PRIMER. It’s not mean to be comprehensive.





    Here comes the fun part: Question and Answer….

    Q: What about dairy?
    A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

    Q: Should I do a keto diet?
    A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

    Q: What about cycling carb intake?
    A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

    Q: Is sodium an issue?
    A: Outside of the bloating issue, or if you have high cholesterol, no.

    Q. How do I make my meals not taste like cardboard?
    A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

    Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
    A. No. Be a man. Those mixes have ridiculous amounts of sugar.

    Q. What about fruit?
    A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

    Q: Can I eat steak while cutting?
    A: Definitely. Make sure it’s a leaner cut.

    And with this post I take a sabbatical. I’d like to thank ~Swolecat~ for his influence, and to thank all of you who may have indirectly annoyed me enough to result in this elongated post. If I missed anything, or am horribly wrong on anything, feel free to PM me, and I will edit it in. Best of luck, and remember…

    “Obsessed is a the word that lazy people use for dedicated.”





    This was taking of my other board. Lean protein is obvoiusly something like lean chicken,fish etc. There is no rep scheme that will help you independantly. Its an overall adjustment to everyday life. Keeping protein high,keeping Simple carbs to a minimum,and adjusting needed calories with fat will definitly result in a bodyfat reduction. I'll never drop extremely low on calories for the fact that I don't want to drop below 230. Plan out a diet based around complex carbohydrates,high protein,and fat and im sure it will work.

    I typically wouldnt mix carbs/protein/fat all into one meal because the way your body is absorbing everything. It will slow down protein sythensis and leaves for a higher risk of storing as fat. Carbs make people fat. Fat itself isn't evil. I eat a lot of fat in a days time because I use it at the right time and it aids my calorie needs. I just lower my complex carbs towards the night and replace them with fat/protein intake.

    As far as training goes I'd find a regimen you like. Most people Don't realize how little training directly impacts your body. Sure, it will make an impact,but diet is something you have to change to see the results quickly. Something with a mid range rep scheme of 8-12. I always stress squat,deadlift, bench press basically because these are core movements that build everything. Gaining strength on these lifts will give you a good idea that you are going in the right direction. Obviously, I suggest you set up your program to do these on separate days. Do not neglect leg training. Most people do,but fail to realize it promotes higher testosterone release then any other movement,because the legs are the largest part of your body. So technically training your legs will help your overall growth. Good luck.........Hope this helps.
     
  10. BuckBackHome

    BuckBackHome Wolverine is largest member of weasel family

    Powerlifter is giving lots of good advice. You might want to check out the Body for Life website. The guy also has some books out there. One for the routine and one for the diet. The diet is nice because the recipes are reasonable and the ingredients can be picked up at a regular grocery store. Also, you do not need a ton of weight lifting equipment for his workouts. A bench and some dumbells will do the trick.
     
  11. Powerlifter:

    <?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p> </o:p>

    Thanks for the post! I am well aware that diet is the most important aspect of getting in shape. I was disappointed to read the FAQ about milk. I drink about a third of a gallon a day. I have heard that low-fat milk actually increases your metabolism.

    <o:p> </o:p>

    What is Flax and PWO Nutrition?

    <o:p> </o:p>

    As for me, my situation is somewhat similar to DCBuckFan. Mid twenties, about 255 lbs and 20% body fat. Honestly my goal is to get laid by hotter girls, I figure that will be easier at a ripped 225 lbs. My goal for finding a work-out program is to find something that will fit my busy schedule now that I am in grad school and something that I can stick with for the long-term. That is why I was interested in a program that would not require a huge time commitment.

    <o:p> </o:p>

    Also, I know it isn’t optimal, but how does drinking affect your diet? I know I should minimize it, but are light beers better than mixed drinks, ect?

    <o:p> </o:p>

    Thanks in advance for your advice.
     
  12. NorthShoreBuck

    NorthShoreBuck True Madness Requires Significant Intelligence

    Dixie

    You have to appreciate an honest man.:)
    They have any hotties in Chi town?
    Just kidding.

    Not powerlifter here but flax is a seed they grind up and use in nutritional(sp) mixes and drinks. I believe it is high in omega 3 fats. You can get it at any drug or health store.

    PWO is for post work out, see lifters earlier post.

    I did not hear about milk but calcium as a possible weight loss enhancer.
    You are still young but booze is empty calories. It seems the older you get the more detrimental it becomes.
    Unless you are blessed with the genetics, look at you grandparents, you are what you are.

    Normal folk do not have the time to work out and eat like this. Add school and travel and it is even more difficult. Cardio is still the best way to get ripped in my humble opinion.

    We will be looking in the RR for stories of your success.
     
  13. RugbyBuck

    RugbyBuck Our church has no bells.

    :lol: :lol: :cheers:
     
  14. Thanks Nola, is there any other reason guys work out? Being single and needing to attract the opposite sex is definitely motivating. And there are plenty of hotties in Chicago (IMO, best in the midwest), unfortunately not too many of them go to my school.

    <?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p> </o:p>

    I will look for some flax next time I am at the vitamin shop. It is safe to take right? Any side effects? I am usually a little reluctant with supplements, but I will do a little research.
     
  15. powerlifter

    powerlifter ▪█───────█

    Pretty good advice here. It's hard to eat constantly through the day,but there are meal replacements and bars,if you cannot make due. Eating small,frequant meals will enhance metabolism.I've been cutting for about 3 months now and I can say first hand that it's not fun. Very boring and very difficult. If it's something you want to do,you pretty much have to change your lifestyle around. Beer is definitely not good. I quit drinking a few years ago,but when I did I drank whiskey. Taste alright with a little diet coke.

    Most supplements have little to no side effects.Supplements do work. I,myself have avoided them for the past 12 weeks,but that doesnt mean im not an advocate of them. My personal opinion is to ease into a diet and maybe change your diet slowly and ease into weight training. Usually a big change will last for about a week or so and you'll find yourself back to your old ways. When you start to see results then you will get hooked.

    I hope cutting down will help you achieve your goals. I personally would opt for money instead of muscles. That's just from experience. Depending on your age to me it seems older women are more for the muscular look. Younger women are more for the 140 pound, twig,wearing a pink shirt and his hair spiked in the hair,and hasnt shaved in a few days. I guess you can blame that era on Ashton Kutcher.
     

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