When it comes to resistance training, is "super slow" an effective way to build muscle?
A popular movement within the weight training world today is "super slow" style 
weight training. The idea is that by slowing the kinetics of weight training activity, you can utilize a lighter weight and make up the difference in the intensity provided by a sustained grip on the muscle.
This slow down does allow you to challenge the muscles as effectively as with a heavier resistance – it’s all in the technique. And it allows you to more prudently address the safety and integrity of your joints . This is paramount when it comes to resistance training.
Actually, joint safety is an essential consideration with any kind of training and exercise, but the stakes are higher when it comes to weight training. This is because of the potential for loading the joints in an injurious fashion.
Recall that resistance training comes in many flavors: isometrics, dynamic tension (single or multi-joint exercises) as well as that which comes most often to mind when we hear "resistance": training with weights. Isometrics and dynamic tension are for the most part gentler on the joints. The super-slow strategy promises to create a greater safety net when using weights for resistance as well.
Not all "Super Slow" is created the same
Recent research provides some specific guidelines about how to implement "super slow" technique with weight training most effectively.
“Research published in the November 2008 issue of the Journal of Strength & Conditioning Research shows that low-intensity resistance training (RT) can produce the same muscle strength, size and tone gains as traditional high-intensity RT (Tanimoto et al., 2008). RT intensity is determined by a percent of one-repetition maximum (1RM). High-intensity RT is defined as a load or weight that exceeds 80 percent of 1RM, while low-intensity RT is defined as a load or weight that represents 65 percent or less of 1RM.”
OK, translation please. Give me something I can use!
Can do.
The effects of using a lighter weight for same strength results in this research pointed to a small window of opportunity for same. Timing looked like this:
- Concentric phase (shortening of muscle, as when you train biceps with bicep curls it is the phase of bending the elbow) AND
- Eccentric phase (lengthening of the muscle, or lowering of the weight) should each be 3 seconds. Slowing it down even more, say to 5 seconds, did not enhance the effect, as a matter of fact it reduced the effect. Diminishing returns.
Here’s more good news:
Intensity: RT intensities as low as 40 percent of 1RM have been shown to cause several similar physiological responses as high-intensity RT and can thus be assumed to be as effective as 80 percent 1RM training (Koba et al., 2004). However, an intensity that represents 65 percent 1RM is recommended where appropriate.
In English? Even if you only lift 40% of your one-repetition maximum – one rep maximum meaning the most you could lift for one time only – with this strategy, you’re there! This is very important for orthopedic concerns, or joint safety. Upping it a little toward the 60% is beneficial, If not contraindicated by your orthopedic concerns.
One element to add to this research study, that was not addressed in the literature, is the absolute importance of correct anatomical alignment and positioning when it comes to resistance training. This has already been noted, but bears repeating.
It is very easy for us to “take the path of least resistance”, take the workload OUT of the muscle, and sit in the joints, compromising them.
As it turns out, correct positioning and safety result in more challenge because it takes the work out of the joint and into the muscle, where it should be. Which ALSO translates to using lighter resistance.
This is important because of its implications for safety AND effectiveness, and is one of the foundations of Fit Quickies™.
This information can be translated to all kinds of resistance training. Remember, resistance means just that – resistance. You can use weights, or your body's weight, or isometrics…it's all about muscle activation. There are ingenious, simple yet effective ways to position the body so that you get an isolated muscle workload that is very effective at targeting specific muscles. Combining isolated resistance training along with functional fitness is a dynamite package for overall health and beauty.
Stretch the muscle you just worked
Another note: be sure to stretch those muscles after resistance training of any type. Keep up with the flexibility training you mention, very important!
Have you tried Super Slow? Tell about it in comments below.
Next: Diet for the new decade: Engine 2
© Lani Muelrath, 2010
Filed under Blog, Exercise, Resistance Training, Weight Training by 
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I can count the diet books I'd recommend on one hand. Or less.
But there's a new diet book out that has elbowed its way to the top 5. Rip Esselstyn's Engine 2 Diet.
The Engine 2 story
Yes, Engine, as in fire engine. Rip Esselstyn is a fireman in Austin, Texas. He's also a world – 
class athlete (came in 3rd not long ago in a Duathlon where the first place winner was Lance Armstrong).
And now: an advocate, educator, and motivator for a plant-strong diet. One where the four food groups are whole grains, vegetables, legumes, and fruits. With a sprinkling of nuts on the side.
Engine 2 Diet rationale
Rip's dad is none other than Dr. Caldwell Esselstyn, author of Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. Dr. Esselstyn discovered in his practice that a plant strong, vegan diet not only stopped serious heart disease in some of his patients, it reversed it as well.
Soon thereafter, the entire Esselstyn clan adopted this way of eating. Including athletic son Rip.
And not long after that, Rip's buddies at the firehouse – home of Engine 2 – in their usual competitive spirit – decided to find out who had the lowest cholesterol. What surprised them was that one of them discovered his total cholesterol was a whopping 344!
This inspired the month-long plan to see how much these firemen could drop their total cholesterol levels in one month, eating Rip's way. That's right, vegan lasagna, veggie wraps, and all the colorful, diverse yumminess of a plant-strong diet was the fare for those 28 days at the firehouse.
Every fireman in the project ate freely of the foods prepared "Rip" style. They dropped weight (average weight loss, 14 lbs) , total cholesterol (average drop, 30%!)), and as a group emerged enthusiastic about this way of eating.
Thus, the Engine 2 Diet was born!
The Engine 2 Diet is primarily a few principles for a simple, delicious way of eating. This takes away the need for portion control, calorie counting, and all the other ways we devise that seem to adle our brains while not working on our weight loss goals anyway.
Engaging, informative and entertaining, it also makes for a fun read.
Here are the guidelines of Engine 2 Diet, as followed by the firemen during that 28 days. In the book, Rip offers an option for working your way up slowly (Cadet track) as well as a jump-in-with-both-feet plan (Firefighter Track).
The Engine 2 crew ate "Firefighter" from Day One of the 28 – day challenge. By the way, the results were so positive in terms of health (lipid profile), energy and weight loss that apparently this diet has been maintained AND additional 28-day jumpstarts have been undergone since.
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Engine 2 Diet "Cadet" Progression Week 1: eliminate dairy, PLUS processed and refined foods such as white flour, refined grains, cakes and pastries Or, you can just jump into Week #4 |
You work toward eventually eliminating "everything with a face" and high fat foods. This shifts the fat profile from the standard American diet of 30% + percentage of calories from dietary fat to 10 – 12%, which is the amount found naturally in a diet of whole, unprocessed foods.
For those used to the SAD (standard American diet), this shift is a big change that can boost fat loss and overall health.
This underscores, by the way, why there is such an obesity problem in the U.S.
What DO you eat? Everything else!
Endless lists of vegetables, fruits, whole grains (including wholegrain breads and pastas), starches (potatoes, yams, winter squash), and legumes (beans and their friends!) can be found at the click of a mouse.
Rip's Nutrition Tips
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Recipes to help you get started
The Engine 2 book has 125 mouth-watering recipes, worth the purchase of the book alone. Everything from pancakes to pizza, to Tex-Mex favorites and knockout chocolate desserts. Amazingly, as someone who has been eating vegetarian for over 35 years, I found several nuggets of new ideas – simple things (I love to eat, but cooking, not so much!) I'd never thought of before.
And Engine 2 will get you started with some of the simplest recipes to be found.
The way of eating that Rip outlines in this book is a surefire way to help you get your skinny on. Remember, you carve your figure with your fork. Check it out.
And watch this blog for some recipe samples from Engine 2 soon!
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Are you looking for expert guidance, coaching and training with your fitness, body shaping and weight loss goals? Contact Lani for private phone consultations, personal training, and web cam training . And check out the latest body shaping boost: Lani's Fit Quickies. |
© Lani Muelrath, M.A. All Rights Reserved
Filed under Blog, Diet & Nutrition, Plant-strong diet, Vegetarian, Weight Loss by
You carve your figure with your fork.
In other words:
1) Body shape is built by challenging the muscle.
2) Body shape is revealed by creating the body composition necessary to let the shape built in #1 show. You carve it out with your fork by dietary choices.
Fitness Fantasies will NOT help you
Having a plan, vision, and ideal is one thing. That's goals, not fantasies. There is a difference.
It is heartbreaking to see women slave away at their workouts, aspiring to perfection in their technique, yet still not achieving their body shaping goals. It doesn't have to be that way.
Working hard in training – your workouts is important for achieving optimal body shaping. Don't get me wrong.
But a well trained body carrying extra layers of avoir du pois – fat – is like the light under the bushel. You may feel it, but you just can't see it.
Stop looking for the magic workout bullet
If you are wishing and hoping that doing JUST the right exercise in just the right way will be the magic bullet for melting away body fat to reveal your hard-earned muscle, it's time for a wake-up call.
Yes, it IS a priority when it comes to shaping muscle, protecting your joints, and building beautiful posture along with health and well-being, that you get your exercise forms right. This isn't about that.
It's about that desire for a slim, shapely body which gives you the physical confidence you crave. There is absolutely nothing wrong with this desire and there is also absolutely no reason you need to resign yourself to "healthy at any size" if you don't want to.
Discipline and commitment
To achieve your ideal, it will take a commitment to your vision and dream.
It will take discipline of diet.
Have you been hammering out workouts for years, hoping it'll do the trick?
Then it's time to make a choice. Get with the program about dietary choices making a difference, or stop torturing yourself.
Vicki's 20 lb. weight loss? She got off the fence about diet.
Once you get off the fence about this one, your life will change. Trust me.
Case in point, Vicki. Vicki was featured here not long ago with her story of dramatic weight loss: Vicki's new attitude; oh, and she's down 20 lbs. Maybe 20 lbs doesn't sound like dramatic to you, but to Vicki it was. It was life changing.
Vicki was a guest speaker on recent calls for my Mastermind Group as well as Woman's Fitness Blueprint, sharing some highlights of her experience with dietary change and weight loss. Here are some excerpts from the transcript:
Q: Vicki, what was your biggest challenge in making changes, during and after the Woman's Fitness Blueprint class, that gave you success?
Vicki: Oh, that's easy. Changing the way I had to eat. That was my biggest problem area. Because I thought, if I….well, first of all, I thought that I was just going to really miss junk food. But, I don't. And also it was going to be a big departure from the way everybody around me eats. I knew that I had to change. I really had to work through that. And I knew that if I wanted to get healthy, that had to change. And when you told me that nutrition was such a huge part of getting healthy and losing weight and feeling good, it just clicked, and I was like, "OK!" That's the way it has to be!
Q. So what was the biggest change for you? How did your eating change?
Vicki: I have gone to eating mostly whole foods. Lots of veggies, organic, just highly nutritious foods. Instead of processed foods and junk food, and anything in a box or quick. It's been a slow change as I've learned new methods, different ways of cooking. It's going really well. I started upping my vegetable counts, and that's been huge. So I really recommend that.
Q. Huge in terms of making the whole journey a little easier? You're feeling better?
Vicki: It's been amazing, the energy increase that I've had. I've been sleeping better, and my skin is clearing up. And I KNEW what I had to do to get my skin to clear up. I knew it was vegetables!
It's up to you
There is a very small percentage of the population that truly has a metabolic disorder that interferes with weight loss. And there are those with thyroid issues, deepening the challenge. But these are not the biggest obstacles to fat loss and achieving desirable weight and body composition goals.
Being trim, fit, strong and energetic are such worthwhile activities for improving the quality of your life. You CAN have mastery of your dietary choices, and develop the strength of mind to achieve your ideals.
Just remember you can't out train a bad diet, and you do not, most likely, have the body of your cousin's best friend who can eat whatever she wants and still be thin.
Believe me, once I got that - and it took me a long time, my friend – weight loss success was simply a matter of time! Embrace your success!
© Lani Muelrath, M.A. All Rights Reserved image: debbie
Filed under Blog, Diet & Nutrition, Skin, Weight Loss, Woman's Fitness Blueprint by
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