Dewayne Riggins, celebrity trainer and Founder and CEO of Inspirational Fitness, says you can work your quads and glutes with reverse lunges—30 seconds on each leg. How to do them: Stand in an upright position and then step back with one leg; bend knees as low as you can. Drop your back knee to one inch off the ground or as low as you can and be sure front knee is not leaning over the foot. Repeat with the other leg.
One way repeated ANOVA was used to compare time to exhaustion between sessions (S1, S2 and S3). Relative reliability was calculated with the intraclass correlation (ICC) model (3, 1) . Absolute reliability was calculated with the typical error of measurement (the standard deviation of the change scores divided by [28, 29]). Bland and Altman’s 95% limits of agreement were also used (calculated for S1 vs S2, S1 vs S3 and S2 vs S3) as an additional representation of measurement error and to identify the presence of heteroscedasticity . As data were heteroscedastic, both raw data and log transformed Bland and Altman’s plots are presented. Limit of agreement ratio (LOA) was also calculated from the log transformed data as follow: LOA = (1.96 × SDdiff / grand mean) × 100; where “SDdiff” represents the SD of the differences between tests (S1 vs S2, S1 vs S3, S2 vs S3) and “grand mean” represents (mean S1 + mean S2 + mean S3)/3. As time to exhaustion data were heteroscedastic, we also calculated the coefficient of variation (CV) for each subject as follow: CV = 100×(SD of the three measurements)/(mean of the three measurements). Mean CV for all subjects were also calculated. We also calculated the smallest worthwhile change (0.2 × between subjects SD) .
Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine—with the exception of abs—so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flyes do.)
I bought this book many years ago and for a while believed that SuperSlow (TM) was the ultimate training protocol. Now I believe that it is just one of many effective training techniques. I also believe that if Hutchins would combine SuperSlow with undulating periodization, also refered to as nonlinear periodization by Fleck & Kraemer in their book Optimiizing Strength Training, he could get many more converts. Charles Poliquin is of the opinion that for advanced trainees using the same loading (percentage of 1RM) will have a plateau effect within six workouts. So, insead of using SuperSlow only for moderate weights, workouts can be alternated using heavier weights with fewer reps per set in one workout and moderate weights in the next workout. The use of heavy weights requires more than one set though. It seems that no matter what training speed one uses there seems to be a minimum amount of work to achieve a training effect. I tried SuperSlow with undulating periodization as an experiment and made good progress for several weeks. I still use SuperSlow for about 20% of my workout, but also have discovered that maximal static holds are very effective too. I know that there are those who advocate training fast, but even Fleck and Kraemer recommend that speed or power workouts make up less than half the training time. Besides, if speed and rate of force development are important, then free weighta really aren't the best option. Isokinetic machines (Minigym), springs, jump bands, and marine pushups, medicine balls, modified Smith machines, some bodyweight exercises, etc. are better choices. Hutchins' book might be overkill if you just want the rudiments of SuperSlow. I kept mine for a while as a historical document. It still might be an interesting purchase just to read from the master himself. The bottom line, I think, is that SuperSlow can be very effective for building strength and size. SuperSlow has its detractors and it's not the only game in town. I'd really like to see Hutchins add undulating periodization to SuperSlow. I'd also like to see some rigorous studies comparing SuperSlow to other protocols. Most studies so far have been flawed. Some people will not like SuperSlow -- especially as a steady diet, but for a lot of others I think it is worth a trial. Training can get boring. A few Superslow sets can add variety.
We have included step by step instructional guides for over 500 different resistance training exercises. This database covers a wide variety of different exercises including free weights, CrossFit, kettlebells, machines, bodyweight, medicine ball, elastic bands, exercise ball, Pilates and stretching movements. Choose from a list for a specific muscle group or select by exercise type to pick the best exercises for your workout. Each instructional page will show you how to properly perform a resistance training exercise with detailed photos and exercise advice for each movement. It’s like having your very own personal trainer. These exercise guides will help set you on the right track so you can get in the best shape of your life!
First, a disclaimer: I have no financial stake in the sale of any of the other books mentioned below in my review of "Superslow: The Ultimate Exercise Protocol". I'm just interested in promoting safe, logical, scientifically sound methods for people that care about being in good physical condition without any unnecessary risks or wasted time. Any other books or authors mentioned are merely for the purpose of expanding the information available regarding the history (and refinements) of High Intensity Training (HIT) since Arthur Jones first began to popularize the method in the early 1970's.
The mental benefits of barre are similar to yoga and Pilates, as it effectively increases mind-body awareness and mental clarity. Focus and concentration are required to perform the small precise movements utilized in barre. Allowing your mind to concentrate solely on your technique increases feelings of relaxation and decreases stress levels. Endorphins released during physical activity increase your general sense of well-being.
As a "formerly advanced" climber who is trying to get back into a healthy regimen after a year or two off, this book was excellent review of some obvious components of active practice that I'd forgotten in my rush to get back to my old level of climbing. Horst continues to be the best when it comes to training guides. Cannot recommend this book (or any of the others) enough.
For Ready-Made or Make Your Own Workouts: Fitness Builder (iPhone or iPad)- This is one of my favorite exercise apps, offering a variety of ways to exercise. You can choose workouts based on the equipment you have, the muscle groups you want to work or the type of workout you're looking for. There are a range of ready-made workouts and you can also create your own workouts from the amazing database of exercises included.
(2) Active Phase (between 60% and 84% HRR). Continuous dynamic and interval training mode exercise involving large muscle activities with an increasing level of difficulty and intensity. Subjects began with a short walk, alternated with various step exercises (e.g., both side and forward-backward step up and down on the platform, with alternate footsteps). Then, they went on performing alternate upper-limb lifts (while keeping inferior limbs flexed) and lower limb flexions and extensions (knee lifts, both side and forward-backward leg lifts, and leg curls), as a sort of brief and easy sequence to be repeated for a fixed time. Integrated multiple plane exercises for upper and lower limbs using elastic resistances (Xertube®) completed the last part of the Active Phase. To reach the goal of gradually augmenting the intensity of the program, the coach continuously checked the HRR level of subjects who were progressively increasing the duration and the number of exercises. The resistance of the elastic bands was also increased by one level (from very light to medium) every 4 weeks.