SlowBurn Strength Training

[Fredrick Hahn]

Hello all!

I'm friends and co-authors of Mike and MaryDan Eades. We wrote The Slow Burn Fitness Revolution. (http://www.amazon.com/gp/product/0767913868/sr=8-1/qid=1142516679/ref=pd_bbs_1/104-8869245-2391949?%5Fencoding=UTF8)

I want to say "Hello!" and please feel free to email me at FHahn@seriousstrength (FHahn@seriousstrength.com) if you have any questions pertaining to exercise and fitness.

At your leisure, visit the Serious Strength (http://seriousstrength.com) website. You'll find a free EBook there for your exercise pleasure.

Enjoy and feel free to ask me any questions!:D

Kind regards,
Fred Hahn

[Mitra]

How good to see you here!

I've been using and enjoying the "at home" version of Slow Burn for just over 6 months.

[Billie]

I saw you on the Today Show I believe although it has been some time ago. I remember getting aggravated that Al Roker started a comedy routine and I wanted to listen to what you had to say.

I have done Slow Burn and have the book, maybe it's time to get back in to the slow burn method.

Hope you are a frequent guest and contributor.

[Fredrick Hahn]

Yes good ol' Al did me a great disservice. I was hopping mad.

I'll be around from time to time.

And yes - strength training is critical to your overall health. 30 minutes a week is all it takes. So little time, so many rewards.

[avnndd]

Hmmm...only 30 minutes per WEEK? That's MY kind of exercise. Maybe I'll even look into this one.

[Mitra]

Now I'm offended ;). You didn't take any notice when I told you that the exercise the Eadeses recommended only took half an hour a week!

[avnndd]

Well, if YOU had written the book, AND met Al Roker...well, THEN I might have listened...;-)

[SherryJ]

Hello, Frederick, and WELCOME!!! :cool:

Janet, the REAL question is: Will he do it NOW!?!?!?!

Put yo' money where yo' mouth is, Bubba! I dare ya... :D

Sherry

[Mitra]

Well, Sherry, if you read the small print, he didn't actually say he'd do it, just, "look into it." I think some persuasion could be needed. Hmmm, now who do we know who's good at persuading people to exercise?

[Fredrick Hahn]

Thanks for all the welcomes! Warms the heart!

[Shadow]

Fredrick - Welcome! How thrilling to see you here :D!

Aaron - Sigh.... what are we going to do with you :eek:???? Can you honestly justify not being able to find such a small amount of time when your health is at stake? Don't you want to be around and in good health for years to come so you can enjoy all those wonderful children, MamaT, and all that the blessings and good things life has to offer?

[banshee]

Hi Fred,

Welcome to the board! I don't do Slow Burn, but I do sometimes slow down my reps on my TotalGym to increase my intensity. I've been meaning to look into it further, but I always thought it was a specific exercise program. Looking at the free ebook, though, it looks like I could switch my TotalGym routine over to a slow burn routine pretty easily. My TG books say to do 12-20 reps and increase when you can easily do 21 reps. But if I up the resistance, I could easily get the resistance up to where I can only do 6 reps, at least for my arm exercises. Am I understanding that right? Slow burn is the lifting technique, and what equipment is used doesn't matter?

[avnndd]

Well, I WOULD have to have the book...hint, hint...

[Mitra]

If you re-read Fredrick's post at the top of this thread, you'll find a link to a free pdf version of the exercises. Next excuse?

[banshee]

For those that have the book, is it worth having on general principles? I know the free PDF outlines the basics, and I'm sure the book goes into more detail, but for someone who already has an exercise routine and just wants to incorporate some slow burn techniques, is the book worth buying?

[SherryJ]

You're welcome, Frederick! By the way, what would YOU say to Aaron???

:D

Sherry

[avnndd]

Hey! That's not fair! Who said it was gang-up-on-Aaron day??

[banshee]

Dang! I was going to post "Gang Up On Aaron Day" to the forum calendar, but you have to be a moderator or Admin to post events. :D

Guys, if you want to read some really interesting discussions about exercise, you should check out Fred's blog on his webiste. And read the comments as well as Fred's posts. Some very interesting and detailed posts from readers!

[avnndd]

Mary...you are too funny!

[Shadow]

Aaron - Every day is going to be "gang up on Aaron day" until we finally get you moving :D!

[avnndd]

Ah...now see, THAT'S why I love you so, my dear Shadow. You REALLY care about me...

[SherryJ]

As do I!!! :p

And, I'm sure every day will be "GUOAD" UNTIL you make it a HABIT!!!

(How's THAT for motivation?!?!?!)

Sherry

[Shadow]

Yes, Aaron, I really do :)!!! Sometimes "tough love" is the only way, though ;).

[Fredrick Hahn]

Hi Fred,

Welcome to the board! I don't do Slow Burn, but I do sometimes slow down my reps on my TotalGym to increase my intensity. I've been meaning to look into it further, but I always thought it was a specific exercise program. Looking at the free ebook, though, it looks like I could switch my TotalGym routine over to a slow burn routine pretty easily. My TG books say to do 12-20 reps and increase when you can easily do 21 reps. But if I up the resistance, I could easily get the resistance up to where I can only do 6 reps, at least for my arm exercises. Am I understanding that right? Slow burn is the lifting technique, and what equipment is used doesn't matter?

Correct-amundo. You can use SlowBurn with freeweights, Total Gym, Bowflex, etc. The TG book is an OK guide but a better guide is science and science says 30 -90 seconds roughly. So if your exercise lasts longer than 90 seconds more resistance is in order. Good luck! Train hard! ;)

[Viking Dan]

At your leisure, visit the Serious Strength (http://seriousstrength.com) website. You'll find a free EBook there for your exercise pleasure.


I can't seem to locate the eBook. Could you provide a direct link?

I have your book on order, but this seems basically to be SuperSlow (http://www.superslow.com/)?

[Fredrick Hahn]

The free ebook was for a limited time only made for NBC viewers.

Slow Burn and Super Slow have many differences.

Thanks for buying the book!

Best,

Fred Hahn

[Viking Dan]

Slow Burn and Super Slow have many differences.


Just curious. I already have the SuperSlow book and it is somewhat painful to read in places (he devotes an entire chapter to the physics of friction in exercise machines, I think.)

[alpdiver]

Just curious. I already have the SuperSlow book and it is somewhat painful to read in places (he devotes an entire chapter to the physics of friction in exercise machines, I think.)

Dan,
I know what you mean about Ken Hutchins’ “Super Slow”. He seems to be quite a theorist and a real purist when it comes to exercise! Anyhow, I have been using 10/10 exercise protocols for 2.5 years now, and have been really happy with the results. I like this exercise methodology because it is much more time efficient than volume training. As I am too frugal (or cheap) to pay the fees and don’t want to spend time driving back and forth, I don’t belong to a gym. I do all my exercising at home utilizing dumbbells and/or a Total Gym machine (had the machine before I started 10/10, but easily adapted to using the 10/10 protocol). I currently do strength training two days a week, an upper body session and a mid&lower body session; each session runs about 25 minutes. For my age (63) and current level of intensity, I rest seven days between like sessions. Of course the rest time will vary by individual and one has to ‘find’ what works best for them. I did purchase Fred’s book, ‘The Slow Burn Fitness Revolution’ and felt it was very helpful. I also read and found useful information in Adam Zickerman’s book, “Power of 10”.

[Viking Dan]

Yeah. I've been flipping through the Power of 10 book. I've been meaning to try super slow for some time (I was very into HIT training about 3 years ago when I was lifting religiously.)

It just seems there's not so much to the concept to need a whole book(s). The Hutchins book even could have listed studies supporting his method, but instead wanted to give a layman's intro to bearings in weight stacks.

I'm assuming you use the Total Gym on exercises that aren't self spotting?

[hawk]

Hey Aaron, I have not seen you posting on the excersize portion of this site. I see Randy and shadow and Mitra and Sherry.. where are you>>>

[alpdiver]

Yeah. I've been flipping through the Power of 10 book. I've been meaning to try super slow for some time (I was very into HIT training about 3 years ago when I was lifting religiously.)

It just seems there's not so much to the concept to need a whole book(s). The Hutchins book even could have listed studies supporting his method, but instead wanted to give a layman's intro to bearings in weight stacks.

I'm assuming you use the Total Gym on exercises that aren't self spotting?

Dan....I agree that with your level of experience with lifting you probably don't need to buy any of the 10/10 protocol books. I'm sure you understand and could implement the concept from reading Zickerman's book.

I'm sorry but I don't understand your question about Total Gym exercises that are not self spotting. I just perform the standard Total Gym exercises (see http://www.totalgym.com/learn/exercises.html) using the 10/10 protocol. For the leg exercises I have to add weights to the slide bench to have enough resistence to complete the exercises in 90 to 120 seconds.

[Viking Dan]

Exercises that aren't self spotting are ones where if you fail on the rep you could seriously hurt yourself (bench press, squat, etc) as opposed to (dip, hack squat, yadda yadda.)

[Mitra]

Next question ... what's a hack squat?

[Viking Dan]

This is: http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

[Mitra]

Thank you. I'm not very fluent in gym-speak!

[Gabriel Guzman]

Thank you. I'm not very fluent in gym-speak!

Thanks for bringing that up Mitra! That's a reminder for all of us. I added an announcement to this forum in that regard to make sure that we make the gym-talk accessible to everyone. After all, that is also one of the purposes of this forum.:)

[banshee]

Thanks for bringing that up Mitra! That's a reminder for all of us. I added an announcement to this forum in that regard to make sure that we make the gym-talk accessible to everyone. After all, that is also one of the purposes of this forum.:)

Gabe, you might want to add to that announcement that an excellent way of making the "gym-talk" accessible is to include a link to a page that shows pictures of the exercises being discussed. I find that the most helpful way of learning about these things. Shadow has done that with some of the yoga exercises, and I've found it very informative.

[Viking Dan]

Thank you. I'm not very fluent in gym-speak!

Sorry for that. Some might perefer a hack squat as you don't have a heavy load teetering on your spine as you do with a regular barbell squat (http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html).. Of course, you could also just squat with dumbells (http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html), or do dumbell lunges. (http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html)

In my case, I dislocated my arm years ago and can't rotate my arm back far enough to balance the barbell, so the hack squat is preferable for me.

[Gabriel Guzman]

Gabe, you might want to add to that announcement that an excellent way of making the "gym-talk" accessible is to include a link to a page that shows pictures of the exercises being discussed. I find that the most helpful way of learning about these things. Shadow has done that with some of the yoga exercises, and I've found it very informative.

Thanks!

Done! :)

[avnndd]

Fredrick, could you make the e-book available again for this forum? I downloaded it, but there are others who didn't get there in time.

[Viking Dan]

Finally got the book. Nice. Easy to digest. Not much to reccomend it over Power of Ten, othen than having a more low carb bent. I did appreciate the home exercises using household items for weights.

I don't have the book on me now, but were there any specific exercises for abs? I can't really envision anyone comfortably doing a 20 second crunch (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html).

edit: My apologies. Ab exercises are on page 120. Sorry.

Certainly easier to go through than the Super Slow book(not to say that I don't enjoy chapters on Arthur Jones and the history of Nautilus, but the average reader could care less.)

It seems to say "studies have shown" in several places without giving references. Not a biggie to me, but some people might be upset with that.

I suppose if I could only have one of the 3 books, this would be the one to go for.

[Viking Dan]

OK. Now I know why the home workout bothered me. Nothing for the lower back.

(double checks)

Yep. Nothing for the lower back.

[Viking Dan]

It seems to say "studies have shown" in several places without giving references. Not a biggie to me, but some people might be upset with that.

Here are some of the studies for those who might be interested:

http://www.baye.com/articles/superslow_research.html

These are specifically comparing slow lifting to regulr protocols.

[alpdiver]

Dan....very nice summary report by Baye. Thanks for posting it.

For at home lower back exercise I just use the good ole' 'Straight Leg deadlift'....

http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html


Andy

[Viking Dan]

Dan....very nice summary report by Baye. Thanks for posting it.

For at home lower back exercise I just use the good ole' 'Straight Leg deadlift'....

http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

Andy

As would I. Its just curious for the home workout that he didn't include something. I personally wouldn't find dl-ing 2 gallons of water very taxing, but it seems like a logical way to go. That or MacGyver yourself a roman chair (http://www.fitnessdestination.com/f670.htm) somehow.

The idea of doing a SuperSlow deadlift with any decent amount of weight does seem hellish to me. They're horrid enough at I-can't-wait-til-this-frigging-set-is-over speed.

[Gaelen]

Catching up on Dr. Mike's Blog, his blog entry for April 17 (http://www.proteinpower.com/drmike/archives/2006/04/slow_burn_fitne.html) explains why he chose to co-author Slow Burn with Fred Hahn. Interesting read, and interesting comments. ;)

[gitfiddle]

Okay, you guys. I can't believe this conversation has been going on. I just read the blog and here you all are! Like magic!

[Viking Dan]

Here are some more (not neccessarily unbiased) studies relating to superslow type protocols:

http://www.exercisecertification.com/articles/JAF/rapidity%20of%20movement.pdf
http://www.exercisecertification.com/articles/JAF/Cadence%20and%20Fatigue.pdf

[Temptd2]

OK, noobie here (to exercise, not to low carbing!) and I've just finished reading the Slow Burn Revolution. Very interesting and I'd like to get started.

So here's the deal, we own a Crossbow Advantage resistance unit which has, for the most part, done nothing but gather dust for the couple of years we've had it! LOL! Is there anywhere/anyone who can help me adapt the Slow Burn exercises to use that piece of equipment? (It's like a Bowflex....)

I'm a 52 YO female MAJOR couch potato - I lost all the weight I wanted to (first with Weight Watchers but switched to low carb to maintain) but I'd surely like to make myself healthier still through the slow burn method, not to mention fitting into the last of my "small" clothes would be nice....

Thanks for any help, advice, or steering me to another website which might get me going in the right direction!

T2

[Viking Dan]

So here's the deal, we own a Crossbow Advantage resistance unit which has, for the most part, done nothing but gather dust for the couple of years we've had it! LOL! Is there anywhere/anyone who can help me adapt the Slow Burn exercises to use that piece of equipment? (It's like a Bowflex....)

Basically, pick any movement you want on it and take 10 seconds on the positive, 10 seconds on the negative. One set per exercise to failure. When you can't complete a rep, keep pushing (or pulling---depending) for 10 seconds. When you can do more than 4 reps, increase the resistance for the next time you workout. Always keep track of the weight used and reps(or time to failure since you'll probably lose count of the reps while you're trying to focus on doing the reps.)

I've been practicing with it and I use a metronome program(1 beat per second) and my stopwatch.

If you want some good moves to start with:

Upper Body

Bench Press (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/c.01_ChestPress.jpg)
Reverse Grip Pull Down (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/b.08_CloseGripLatPulldown.jpg)
Shoulder Press (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/s.01_ShoulderPress.jpg)

Lower Body

Leg Press (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/L.04_LegPress.jpg)
Leg curl (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/L.11_SeatedLegCurl.jpg)
Seated Calf Raise (http://iconfitness.speedera.net/www.iconfitness.com/advantage/images/L.10_SeatedCalfRaise.jpg)
Some sort of abdominal work

If you like, you can split it into an upper and lower body workout on different days, so that you can spread your vomiting more evenly throughout the week. ;)

Just kidding.

[Temptd2]

LOL!! Thank you very much...I think I prefer to get all my vomiting over with at once if possible!

T2

[Viking Dan]

To each their own. IMHO, SlowBurn requires an unusually high level of focus, and I think the home routines in the book are (perhaps) too much to do in one go.

Maybe your level of concentration is better than mine, though.

[Temptd2]

Well, see, the whole appeal of this to me is to be able to do it in ONE swell foop! Plus, my DH and I plan to work together on it. SO, if we can pick ONE day and fill BOTH our exercise needs in roughly ONE hour - that would be ideal.

I'll let you know how it goes! I just ordered a metronome so when that gets here we'll give it a start.

T2

[Viking Dan]

I'll let you know how it goes! I just ordered a metronome so when that gets here we'll give it a start.


Or you could go here (http://www.metronomeonline.com/), select 60 and start right now. :p

[Temptd2]

Ooooo, nifty! Too bad I'm at work. Thanks for the link, I may also drag out my flute and see if dusting it off and trying those online lessons makes a virtuoso out of me....;)

[backpacker]

I was working out 3-5 times per week until some time in late November. I got sick, stopped exercising, and I haven't gotten back into it yet. My problem has always been time - I work 55 hours a week. Dedicating 30-60 minutes every other day when I get home is tough.

I enjoy very strenuous exercise. I feel great when I can barely move when I'm done. So this program sounds like the ticket. :)

I'm going to start this tonight. Something tells me I won't be able to move tomorrow, and that Thursday will be even worse.

[Missy]

I just got my Slow Burn book, and I'm eager to put it into action! I do, however, enjoy going to the gym three times a week...so, I think I'll think of those other two days as FUN.

Does it hurt to slow burn more days of the week? Or, I know, I should just pick and choose different area's to work on. Right?

[Viking Dan]

Does it hurt to slow burn more days of the week? Or, I know, I should just pick and choose different area's to work on. Right?

It only hurts if its done right. :p

Ideally, do it as often as you continue to make progress. If progress slows, add an extra rest day. Always keep a log of your poundages/times so you know when to increase weight. Otherwise, you're shooting pool with a rope.

When just starting, twice a week(for the same body parts) is probably fine.

[Missy]

Okay Dan...sounds like a plan. I already keep a "card" on file at the gym...I look forward to pushing myself!!! :D

[Ottawa]

Although I don't use the Metronome beat anymore when doing a slow burn, I had built an audio file to give me 1 second ticks over 60 seconds and 90 seconds, changing tone at the completion. If it helps you in doing the Slow Burn and you have a large mailbox, I can send it. It is an MP3 track that can be converted to wav for use on a regular CD player composed of the ticks and Start/End Markers.
I had made it up using Sound Forge, and modified the clicks from an old Siouxie and the Banshees song and another version using the heartbeats from John Carpenter's "The Thing" after someone suggested softer "ticks".
A pushup release over always resulted in Failure after 2 or 3 and lately I just time myself with slow increments instead of the sound.

Note: In MP3 format the file is 14 MB with 16, 110 second tracks with 5 second pauses between tracks.

[Viking Dan]

Or pray all the machines at the gym face a clock with a second hand. :p

Where's Mr. Hahn? Its his thread.

[Reverie]

I'm used to breathing out on exertion with each rep. I've been doing the 3 sets of 8-15 reps for the last several years. Do you guys breathe in for 3 and out for 3 seconds or some kind of rythm like that? Or maybe it's different depending on the exercise. I tried a few exercises using a stopwatch, but I guess it will take some practice to figure out how to breathe and not just continue to breathe in or out for 10 seconds.

I love the book - just read it today and it blasts a lot of myths. I will be adding Frederick's blog to my list.

I will never again feel guilty for not doing enough cardio (stationary bike, elliptical, etc). How boring. I do enjoy hiking weekly for the pleasure of it. Especially here in the foothills of the Cascades when you can view eagles, falcons and other fauna and flora.

[Viking Dan]

Considering the hours of aerobics it takes to burn a pound of fat, they never struck me as that useful.

[alpdiver]

[quote=Reverie]I'm used to breathing out on exertion with each rep. I've been doing the 3 sets of 8-15 reps for the last several years. Do you guys breathe in for 3 and out for 3 seconds or some kind of rythm like that? Or maybe it's different depending on the exercise. I tried a few exercises using a stopwatch, but I guess it will take some practice to figure out how to breathe and not just continue to breathe in or out for 10 seconds....../quote]

Reverie,
Suggest you review the 'safety tips' on page 92 of Fred's book with regards to breathing during slowburn exercises. I believe the most important point is to 'not hold your breath' during the exercises, especially toward the end of an exercise when you are under the most physical duress. I like to take rapid, short breaths during this part of the exercise.

Andy