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FAQ

do slow weights for a year


 

Recent activity

Daniel Spilsone injury, but worth it

About 4 months ago I tweaked my rotary muscle. I made that title up, but it’s when I lift my right arm above my head that I feel it. So it could be a muscle or a tendon or a bone thing – I have no idea. But that hurt enough that I still notice it a bit today. Other than that, I enjoyed a year of slow weights. I may pick it up again in the fall. My passion for it waned toward the end, but I can see getting back into it in the future. I did bulk up from lifting – I’m interested in seeing how much bulk/weight I lose in the coming months. 6 years ago


Daniel Spilstoday was INTENSE

I had another breakthrough with slow weights today. I’m not sure where slow weights are taking me exactly, but it’s interesting to have those days where you leave your body for a minute while lifting. Or maybe it’s your body being more focused than normal. My back and legs are particularly spent today and it’s kind of an awesome feeling. 6 years ago


Buster BensonMinimal improvements

After 6 months of slow weights… most of that time doing it 2 times a week, but recently transitioning to once a week, I got re-measured in various places. Here are the somewhat disappointing results…

  • Neck: 35.5cm (then) -> 36cm (now)
  • Chest: 91.5cm -> 95cm
  • Stomach: 80cm -> 81.5cm
  • Right thigh: 50cm -> 51cm
  • Right upper arm (relaxed): 28.5cm > 29.5cm
  • Right upper arm (flexed): 30.5cm -> 30.5cm
  • Right calf: 38cm -> 39cm

My chest measurement shows the biggest change, and I can definitely notice the change. Overall, I do feel stronger and denser in general, and not as flimsey. But my goal when starting was to gain 10lbs of muscle and so far I’ve only gained about 2. However, during the last 6 months I also engaged in Health Month during January, and got pretty sick twice, both of which resulted in losing gains that I had previously made.

What should I do? These slow weights are expensive. I guess my goal is to do it for a year, which I think I can do. But at this point I’m reaching the same results I was able to get from just going to the gym and running, for a much cheaper price. 6 years ago


Daniel Spilskicked my BUTT

I had a new trainer this past week and he focused on one tiny part of the lift—the half inch at the very bottom of the reps. Basically the goal is about 10 seconds up, 10 seconds back with each rep. On the 10 seconds back he would remind me to milk the last half inch in both directions. No panic, super slow, concentrate. It’s 36 hours after the session and I’m still wiped out. A very cool development after doing this for many months.

That said, I have been off the super slow wagon for a few weeks on vacation and healing a pulled muscle. But I don’t recall this type of muscle exhaustion in a long while. Part of the battle with doing slow weights (perhaps the biggest part) is not getting mentally lazy. That’s what this one detail did for me—forced me back into a highly attentive concentration mode. 6 years ago


Daniel Spils3 weeks off

I pulled a muscle in my right shoulder and it’s been a long time in returning to normal. So, I took this week off. And damnit if it doesn’t feel great to give my muscles a rest. I’m headed back on Monday for my first session in a 3 or 4 weeks. It’ll be interesting to see how much strength I lose (if any) in that time. 6 years ago


Daniel Spils3 months to go

Hard to believe I’ve been doing this once weekly for 9 months now. I do feel like I have more muscle mass. I’m considering getting my brother involved so we can potentially train each other after my year is up. I’d love to do it with someone and cut down on the cost of a trainer. 6 years ago


Buster BensonProgress?

I can’t tell if I’m getting stronger or not. I assume I am because my weights are going up by small increments and I’m gaining weight, but today I was 4 lbs lighter than last Friday. Most likely due to Health Month. Which puts me only 2 lbs higher than when I started. 6 years ago


Buster Bensonreport after six weeks of slow weights

I’ve gained 4 pounds, it seems, and they seem to be sticking so far. Unlike the snow this weekend. I feel stronger. For a while I was feeling fatter as well, but I think I’m just not used to the process of gaining weight. I assume all new weight is fat.

My weights are continuing to increase:

  • Legs: 240 (from 175)
  • Push out: 180 (from 150)
  • Pull down: 294 (from 230)
  • Lumbar: 130 (from 112)
  • Pull forward: 144 (from 130)
  • Calf: 240 (from 180)

I think I’m at that point where additional increases will be a little more difficult to achieve. I almost threw up last Friday after having skipped a week.

Still enjoying it. It seems to have a positive impact on my morale as well. A couple times I’ve gone in in a miserable mood (like today) and have come out feeling much more normal and almost cheery. For that alone it’s probably a good thing to continue doing. 6 years ago


Buster BensonWeights after week two

  1. Leg press: 175 lbs
  2. Push out: 150 lbs
  3. Pull down: 230 lbs
  4. Back: 112 lbs
  5. Pull forward: 130 lbs
  6. Calf: 180 lbs

This was the first time that I had muscle failure where I wasn’t able to continue moving the entire time. That was good. And I was seriously floppy. That and a hangover made me have to take a crazy nap that I couldn’t wake up from very easily. 6 years ago


Buster BensonMy body assessment

I asked about getting as many metrics and numbers to chart my progress as possible. So they sent me to the chiropractor downstairs for a free body assessment this morning. They measured inflammation of the spine, muscular imbalance, and made pretty drawings.

The doctor also measured my neck, biceps, thighs, chest and stomach circumferences. Now I have numbers that I can check every couple months to see if this exercise really is having any good impact.

I’m a pretty wimpy dude. I always have been. So, feel free to laugh at my numbers. I gotta start somewhere though, and I know everyone’s got various things that they’re insecure about. I just happen to post mine on the internet.

  • Neck: 35.5 cm
  • Chest: 91.5 cm
  • Waist: 80 cm
  • Right Thigh: 50 cm
  • Left Thigh: 45 cm
  • Right Calf: 38 cm
  • Right Bicep: 28.5 cm relaxed, 30.5 cm flexed
  • Left Bicep: 25 cm

I weigh about 157 and have about 11% body fat according to my fancy scale at home. I don’t know what my blood pressure is at the moment, but I have results from a couple months ago that I might post here too.

Basically, I want to gain about 10-15 pounds of healthy weight. I want to stop being underweight and out of shape. The weights I’m at are sort of unstable right now since they’re still trying to figure out where I’m at. I think I’m currently doing 160 on the leg press, 100 on the pull-down, 95 on the weird back machine, and 175 on the one where I pull forward. I could be way off though. I’ll keep better track once they figure out the real weights I should be at. 7 years ago


Buster BensonMy introductory session was today

Josh has been talking about this slow weights thing for years. Recently Daniel started doing it as well. I’m always game for something different and that has a gimmick of some sort, so I decided to give it a try.

I told them that I want to work on strength, gain 10 or so pounds, learn more about nutrition and diet to supplement this work, and basically see what it does. I’m a bit burned out on running lately and have been jumping rope instead. I like these short little intense workouts so far and think the philosophy is at least very interesting and worthy of experimentation.

Because I’m a metrics freak, I asked about getting information that would give me an idea of “progress”. Since it’s not all about number of reps or maximum weight, I asked what they are trying to maximize. So there will be a free “body assessment” that takes measurements and records them for the future and such. As soon as I find out what those are, I’m of course going to post them, and any future progress as well.

It’s a little expensive, but I like the spirit of the whole thing and it’s right up my alley. I just bought a 12-week package with 3 free sessions, so I’m in for at least a few months. Going a whole year would be quite a big deal for me since I am such a slacker when it comes to strength training. 7 years ago


Daniel SpilsI began on May 4, 2006

With my first slow weight session. I’d like to keep it up for a year and see where i’m at. 7 years ago


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