Anybody here try "Slow Burn"? : Advanced/High Intensity Forum : Active Low-Carber Forums

#16 ^

Mon, Oct-05-09, 17:00

Wyvrn

Dog is my copilot

Posts: 1,448

Plan: paleo/lowcarb
Stats: 210/162/145 Female 62in

BF:
Progress: 74%

Location: Olympia, WA

Check out "Body by Science" by Doug McGuff, MD. The protocol is similar to Slow Burn in many ways, but McGuff explains much more about the physiology, of both exercise and recovery.
I was inspired enough by that to start a trainer-supervised slow HIT type program and am so far very impressed. It's too soon to talk about results, but based on how utterly depleted I feel afterward, it will be at least as effective as higher volume/frequency for me.

I used to think free weights were better too but I have a couple of chronic joint injuries and the machines can be set up to let me go to failure while eliminating the chance of aggravating the injuries.

Can't complain about time efficiency either - 12-15 minutes once a week is also huge advantage over other protocols.

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#17 ^

Tue, Oct-06-09, 06:50

chessnut

Senior Member

Posts: 402

Plan: PaNu (lacto-paleo) & VLC
Stats: 267/235.2/195 Male 71 inches

BF:40/35/20
Progress: 44%

Location: Northern Virginia

Quote:

Originally Posted by Scars

Generally speaking - skip it. There is no real advantage to working out this way - ESPECIALLY on mostly machines as advocated by the book (in a gym scenario). Anything will work for at least a couple of weeks. If you are new to lifting you'll see some great results no matter what you do, but it's best to follow programs that advocate multiplanar, multijoint movements using dumbbells, barbells, kettlebells, body weight and cables.

For the purpose of fat loss, performance and maximal muscle recruitment, stick with a bit more volume and the aforementioned implements.

There is much faulty logic in the slow burn system - go with something much less myopic.

I recommend new rules of lifting (or new rules of lifting for women) by Shuler/Cosgrove
Starting Strength by Mark Rippetoe
Maximum Strength by Eric Cressey

Well, I'm not doing machines atm - since my gym is closed 'til 11/1. Doing dumbells and bodyweight at home for now. After 4 weeks of sporadic slow burn (5 workouts), I feel way stronger than I have in years. I may not be doing the "optimal" workout - but I'm getting way better results than my usual mix of machines and free weights at the gym.

I went ahead and got the Shuler/Cosgrove and Cressey books to check them out. (The Ripptoe book was a little pricey). Just started reading Starting Strength and I like it a lot. It makes sense and the writing style is enjoyable. I will give this a try once I finish the book and/or when my gym reopens.

I like the Slow Burn results, but I doubt they'll last. I can't imagine only working out that way - its harder than any other workout I've ever done! It may have taught me just how hard I need to train to get results!