Power of 10/Slow Burn

[Trevs_mom]

Cathe,

I just read the journal of a woman who is using the Power of 10/Slow burn method. She has been doing a 12 week rotation of one exercise per body part. 10 count contraction, 10 count release of the heaviest weight she can maintain in good form to exhaustion. She has been getting an entire body workout in 40 minutes, is working out 2x per week (only .. no additional cardio), and is seeing gains not only in muscle, but is not seeing losses in cardio.

I find this facinating ... but I would be loathe to give up working out to my videos.

I know this is not something that could be done perfectly in a video format, as one person will fatigue a muscle with a different amount of reps, but I would love to have a system modeled after this method.
I think it would be great to have 2-3 workouts, each with different exercises, but each one hitting the whole body in 40-45 minutes.


Thanks for listening!

 

[Cathe Friedrich]

Hi Kristen! Thanks for sharing your ideas and thoughts. I have put this in my suggestion file to review with the others when the time comes

 

[brenda21]

Kristen-
My sister-in-law does something like this w/a trainer once a week. She will take 45 minutes and exhaust each muscle w/slow, heavy lifting and, although she's naturally thin, she says she's noticed a huge difference in her muscle tone and physique. (I didn't believe her when she told me at first)
Cathe, I'd love to hear more, too. I can't imagine the time I'd save per week if this works.
Thanks,
Brenda

 

[DebbieH]

Kristen or Brenda!

Could you explain more? Do you mean, for instance, you would do ONLY something like a hammer curl, 10 counts up and 10 counts down and then proceed to do just THAT? For how long? Just trying to understand this method. TIA!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[AngelaP]

RE: Kristen or Brenda!

Debbie,

Mandy on the YaYa's as posted a Personal Journal about this training method. She used the books Power of 10 and Slow Burn. She has also posted on the Fitness Chatter about this (with pictures) Basically, yes - its 10 up/10 down, and I THINK its as many reps until you have complete muscle fatigue (maybe up to 10 reps). Anyway, I'm REALLY interested in this training method, but I'm a diehard video exerciser and its hard for me to workout without "coaching". I think Cathe would be a perfect instructor for this type of training. The Legs part might be tricky since a lot of people would need a squat rack for the load they would need for exhaustion, but I'd like to see what she could put together.

 

[FitnessGoddess]

You can learn more by reading here...

http://www.theperfectworkout.com/

There are some books on this type of workout...

http://www.eatprotein.com/slowmotionfitness.htm

Here's an article...

http://www.seriousstrength.com/articles/today.htm

And I think for legs they use a leg press machine rather than a squat. It is supposed to be an awesome workout that can be done for months & still achieve good results.

 

[DebbieH]

Angela and Deborah!

Thanks so much. I'll check those websites and links. Thanks for your help!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!