Power of 10

fabshelly · Power of 10

Slow-cadence, heavy weightlifting.

To me, it's to exercise what NC is to traditional LF (useless) "diets".

I spent way too long flailing around getting nothing done. Now, I'm really strong.

Unfortunately, the book still pushes the no-results LF diet. Pooh.

But the exercises really work for me. I can leg press 250 - 300. My goal is 450. I'm doing only about 40 on my arms, but if I get my shoulders and back involved, I can do 80. That's pounds, not reps. Smooth, slow reps until muscle failure, then keep pushing and burning til all those little muscle cell walls POP!

Do once or twice weekly. Takes about 20 minutes. WORKS.

Bobi-p

Oh, Wow...you are impressive!

Viking Dan

SlowBurn by Frederick Hahn and the Eades (or Protein Power) is a similar regime except it promotoes low carb diets.

fabshelly

Cool, thanks!

Carolyn

fabshelly,
that sounds great, only 20 minutes once or twice/week. is this type of workout all that is need for exercise? do you do any other type(s) of exercise? The book Slow Burn claims that 30 minutes/week is all that is needed. sounds like a real time saver. currently I do Pilates twice/week and a strength training/weight lifting routine twice/week so I'm spending about 3 hours/week exercising.

fabshelly

I walk, but mostly for pleasure now. When I really get going it's a good 20 miles a week, but for the past few months I just...haven't.

arc

Do you lift at the gym or at home?

The weakness of both Power of 10 and Slow Burn is the home routines (Power of 10 is better of the two, though). I live in the sticks and don't have access to a gym. The problem seems to be the leg routines. Once you train to failure on squats, you are pretty much done with anything else.

Viking Dan

The only weakness I saw with Slow Burn on the home workout is that there wasn't anything targeting the lower back, per se.

So I just do straight legged deadlifts with a pair of 50s. Works ok. I'd go heavier if there weren't a baby in the apartment underneath.

arc

Thanks Dan.

Do you do the home routine plus deadlifts from Slow Burn? Have you had good results? Do you split leg and upper body excercises or do the whole thing at once?

wizer

I've been lifting weights this way too... Slow Burn is a lot better, I think. It has a lot more scientific reasoning explained in it.

My leg press is close to 600. Happy

Training this way has also been great for my flexibility and has has helped a lot with progress in dance.

Viking Dan

I split upper and lower body because there's just no way I can focus well on 8-10 excruciatingly slow lifts in one session.

Results have been good though.

paleogirl

I just bought Power of 10 (my local bookstore didn't have SlowBurn and I'm impatient!) I just ran through the 'at home' routine. I love it! It's intense but now, afterwards, I feel like I do after a really good yoga session - really well stretched and relaxed. I also hate (HATE!!) cardio, in retrospect probably due to low blood sugar. And boredom. This though, I can get into. Maybe a little yoga upon rising and slow-cadence training once a week, and I'll be set. Smile

I'm not sure I'll ever be able to justify a gym membership for 1 visit per week though... Probably stick to the at home routine.

Max Thunder

Care with the leg press poundages; different leg press machines = very different poundages because of different angles, more or less friction on the rails, etc.

Be sure to train these hamstrings, some people work their quadriceps too much and get an imbalance in strength with the antagonist muscle.

My slogan: DEADLIFT 'TIL YOUR ARMS FALL OFF!

paleogirl

Damn, this stuff works! Shock

I'm seeing little muscles in my lower arms that I've never seen before.

Viking Dan