This is such an interesting thread.

I've been weight lifting for years and I am either blessed or cursed (depending upon how you look at it, I suppose) with FREAKISHLY large muscle-mass for a woman. It's very easy for me to add muscle mass. I've heard about slow-burn here and there, but just don't know enough about it to move forward - guess a Google search is in order. I used to cardio myself to DEATH and just recently cut it back to 3 30-minute cardio sessions a week, in addition to 2 strength-training sessions. I do the cardio 'cause I feel like I "have to" - I do the weight training 'cause I ADORE IT. Hmmmm.... lots to think on from this thread....

Any speed of exercise will work both type I and type II fibers depending on the volume/intensity.

Anything will work for a few weeks whether you lift weights slowly or quickly. This notion that moving a weight deliberately slowly is vastly superior in perpetuity is ludicrous. Periodization is the key to continued success. If you haven't lifted weights before - you will improve drastically no matter how slow or fast you move the weight. If yoiu you've been moving a weight quickly, you will likely see some good results by switching to a slower protocol for a while.

There are many reasons to move a weight quickly - particularly on the concentric phase.

From Chad Waterbury

Explosive concentric muscle contractions may be more effective than slow contractions for enhancing energy-expenditure responses for weight loss when using resistance exercise.

In a study between a faster tempo and slower tempo lift:

The slow contraction group produced significantly higher levels of lactate, yet the total energy expenditure (during the workout and at 5, 10, and 15 minutes post-workout) was significantly greater for the explosive group. The total oxidative energy expenditure and anaerobic energy expenditure were also significantly greater for the explosive group.

This research demonstrates that explosive lifts are better for fat burning even though lower levels of lactate were produced. That's some exciting research!

The take-home point is that, not only are explosive lifts good for building strength and muscle, but you'll also burn more fat than slower lifting.

you'll recruit more motor units with each repetition. You'll be less likely to convert your intermediate (type IIa) fibers into the puny, type I endurance fibers. Third, you'll build more strength endurance instead of endurance strength.

To use only slow tempo training is to limit your potential. Give me 6 weeks and I can help improve your strength, endurance, power, body composition, mobility and function. That challenge goes out to anyone currently doing a slow burn, machine-based protocol.



Lifting explosively requires the recruitment of many additional muscles to stabilize your body. This builds total body stability

That last note was mine. I challenge ANYBODY doing the slow burn protocol to train with me or someone else that understands periodization and functional training and I guarantee I can get you stronger, leaner more mobile and more functional.

I've read dozens of postings in these forums that the ONLY way to 'really' lose weight is through Slow Burn. I can't accept that as the Whole Truth & Nothing but The Truth, as I've lost substantial amounts of weight a couple times in my life and have never lifted weights.

But here you are saying that even Slow Burn is NOT the end all, be all?

Since you seem to be extremely knowledgable, could you advise a book for a total clueless newbie - something even a 12 year old could understand and follow?

Thanks.

Well... it's tempting to think that whatever works is good, and there is probably more than one road that actually 'works'. Guess it just comes down to what someone prefers.

But whether they prefer traditional weightlifting (explosive movements, periodization etc.) or slowburn style workouts, note that neither of those are "doing aerobic exercise until you puke." Thankfully.

was that one of Fred's videos? he's got a few out there.

I hadnt come across that failure plus 1 idea, I'll try that next workout. Sometimes I'll do what they call drop sets, that is, another set after failure, with the weight set a bit lower.

if it works for you, that's all that's important!

Why dont you send me a protocol for say, just my arms. I'll try it out for six weeks and let you know if I get amazing results.

Hi lil annie!

I think the most important thing is to do some research, try some things out and continue to change and progress.

The foundational aspects of lifting should include postural work, proper mechanics (ability to squat and deadlift and generally move in an efficient movemnt pattern).

Focus your efforts on learning the basics of free weight, body weight, cable, tubing exercises - one's that promote the greatest amount of recruitment and that utilize a summation of force from stabilizers.

Learn how to engage the core muscles to help protect your back. This entails being able to fire up all layers of the abdominal wall in unity.

Work on mobility - increase joint range of motion where you need it and stabilize the joints that are too loose. Include release work with a foam roller or lacross ball where necessary.

Lift a minimum of 2 times per week - full body workouts. No need to waste time on isolation movements unless they are specifically for a weak area.

I think the important thing is that no one system is superior. There is an art and science to training and we must learn how to continuously improve through manipulating the training variables. You will inevitably limit yourself with any parameter that is pre-ordained.

A few books I highly recommend are:

New rules of lifting for Women (Schuler, Cosgrove)
Starting Strength (Rippetoe)
Maximum Strength (Cressey) - this one is a little more advanced but has some amzing protocols for mobility work.
Athletic Body in Balance (Cook) Again a little advanced but some great concepts.

thanks much!!

Annie, I believe you may have mis-read those posts, since there's not one on this forum that talks about Slow Burn as an exercise for losing weight. However, many posts have stated that it is exceptionally good for losing fat, especially stored body fat.


Sure: http://tinyurl.com/d865y9

Easy to read, lots of pictures, even a plan you can do at home if you don't want to work out at a gym.

Lisa

Fred's a good-looking guy, no doubt - but this guy was a hunk.

Lisa

oh, that must have been my video then...