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  • #16
    In my opinion, slow and heavy doesn't sound like a good idea. it seems like a good way to put unnecessary strain on your joints and seems counterintuitive/counterproductive in terms of using proper form and utilizing explosive power to move heavy loads. i suppose "heavy" is a relative term though.

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    • #17
      Originally posted by tfarny View Post
      OK - how much are you squatting with this method, how much could you squat regular before trying it, and how much can you squat regular now after four weeks of super slow?
      I mean - the most I could clean and press, then control enough to put on my back, I dunno - my best press is 115. So if my weights are maxed out at 115, even though I can squat 225 "regular" how am I going to further increase the weight?
      The whole thing smells completely like the "novice effect" in that anything a beginner does will work for a while, and therefore any strange method seems brilliant. I'm open to being wrong though - please post your numbers, I'd be very interested. Anything to avoid getting under that damn heavy bar again.
      Oh, you aren't wrong. I think even for slow exercise a squat rack is required. It is just that because of incremental increases only now am I getting to the point where I need the machine. Does that make sense? It isn't that this avoids the need for a machine, it's that you don't start needing one due to starting with lower weights. They continue to increment up, though, and now, apparently, it is time. Bah, wife is gonna shoot me.

      P.S. Don't have numbers for squats, as I wasn't doing them as of 4 weeks ago (that is why I gave pushups as an example).

      --Me

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      • #18
        Just do Deadlifts with the heavy weights and do some of the 10000 sandbag/dumbbell/bodyweight squats posted here before.

        €: And i have never seen anyone do classic compound lifts superslow. Everyone who ever used this slow stuff effectively was using machines for it (and was pumped with all the joys of modern pharmacy anyway).
        Last edited by Nekron; 10-25-2011, 06:28 AM.

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        • #19
          Originally posted by Abu Reena View Post
          I'm with dado. If you want to do back squats (and who wouldn't?) you need a rack. Go on Craigslist and find a used one, cheap or free.

          Coach, I think the real issue isn't the dropping, but how do you even get the bar into position? If there's any weight at all, you can't clean and press it and lower it into position behind your back.
          I can clean and press a 90KG sandbag and lower it across my shoulders to go into a set of back squats - and yes, 90KG isn't a great squat weight - but for this "super-slow" stuff it's probably fine
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          • #20
            All of these "odd" methods are interesting to me - I was reading some articles about the U of Oregon's strength and conditioning regime - if you don't follow college football, UofO is basically playing and winning football all out of proportion to the talent level they are able to recruit, in (large) part due to the novel conditioning work they do - which is based around full, compound movements performed as fast as possible and with minimal rest. Basically just the opposite of this slow approach or the BBS approach. By the end of games, the other team is dragging and UofO are scoring at will.
            Since you weren't doing any squats at the start,and can't provide numbers, I have to assume that all the gains you've achieved via this method could have also been achieved via a standard method - my first month of real squatting, my squat went up by 50 lb. That's the novice effect at work.

            Coach, if you can clean and press a 90kg sandbag, you are pretty far ahead of the rest of us! Well done.
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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            • #21
              Originally posted by Nekron View Post
              Just do Deadlifts with the heavy weights and do some of the 10000 sandbag/dumbbell/bodyweight squats posted here before.

              €: And i have never seen anyone do classic compound lifts superslow. Everyone who ever used this slow stuff effectively was using machines for it (and was pumped with all the joys of modern pharmacy anyway).
              Interesting. I mean, I'm certainly no top athlete, but the slow stuff has given me measurable benefit in gardening, sport (ok, just hiking, karate and baseball - with occasional pickup soccer) and muscle mass. Whether it continues to do so or stops working after a while remains to be seen. If I ever feel like I stop making good games, I'm sure I'll try something else.

              As for the benefits of modern pharmacy, I don't even take protein powder. I'm also allergic to machines, so do body weight or free weight exercises only.

              --Me

              P.S. Convinced wife to let me get a squat rack... Yay!!!

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              • #22
                Slow lifts can make you stronger.

                In martial arts, we say to train the way you fight. Lifting is the same way. Lifting slow and making gains still makes you stronger. It won't develop your fast twitch muscle though, which is the stronger fiber. Consider mixing it up.

                You will definately need a squat rack.

                And you are right, you do not need whey, but if you want to get to posting HUGE numbers one day, you will either eat a tonne of real food, or concentrated protein like whey. Both will work. Many power lifters go for raw milk in great volume if they can get it. So do bodybuilders.

                Another aspect of squatting not often appreciated is that it is largely skill based. A lot of it is learning to deal with that heavy load. High reps at a lower but challenging weight can also help. Also variety and use of overhead squats will help your core adjust. This will be important when you hit bigger numbers.

                Do not stick to "one way to squat" and "one speed to do it", the body thrives on a bit of variety.

                All the best and good luck!
                Original wt: 375, Current, 246
                Total weight lost, 130 pounds (Took 2 years)
                Weight lost first week of low carb, 7.1 pounds
                Current: Deadlift 450, Bench 255, Squat 365, Run 4 miles daily, boxing and conditioning work
                Goals: Deadlift 502 (5 plates a side with bar), Bench 312 (3 plates/bar) squat 402 (4 plates/bar), run 10 miles, bw 200 lbs
                Cows have 4 stomachs to make grass digestible, we have one stomach to make cows digestible, and with that, neither can eat grain and become healthy!

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                • #23
                  Originally posted by tfarny View Post
                  ...[snip]...
                  Since you weren't doing any squats at the start,and can't provide numbers, I have to assume that all the gains you've achieved via this method could have also been achieved via a standard method - my first month of real squatting, my squat went up by 50 lb. That's the novice effect at work.

                  Coach, if you can clean and press a 90kg sandbag, you are pretty far ahead of the rest of us! Well done.
                  Well, that isn't quite accurate. I saw measurable gains in pushups, pullups/chinups, and shoulder presses which I had been doing prior to this Slow Burn method, so no newbie effect there. Only the squats were new exercises added to my repertoire, and those, yes, would obviously improve due to the newbie regardless of what I did.

                  Originally posted by BSW View Post
                  And you are right, you do not need whey, but if you want to get to posting HUGE numbers one day, you will either eat a tonne of real food, or concentrated protein like whey.
                  As for BSW's comment, well, I'm certainly not trying to be a power lifter or competitor. I'm hacking my exercise program. How can I minimalize effort and maximize gains. I have a job, a wife, kids, etc. Obviously I enjoy being fit, the family goes for 5k walks 4+ times a week, I like hiking, play karate, etc. But lift for its own sake? No thanks

                  --Me

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