The high intensity portion was the same, but Mike trained a lot faster, and was not really aware of force injuries caused by momentum the way this gentleman's teaching to train in this video is 100% spot on.
I used this 5 second up and bottom with one exercise for a full body workout (chest, back, shoulder, bicep, tricep, leg and calf), one set to failure (60-100 seconds) and 20 second later, one more set to failure. It's brutal (because every set is done to TRUE failure) but it gave me more gains than every other method that i have trained before. I got from 76kg to 92kg in a year with this.
Excellent! Yeah, it’s incredibly difficult to train slow to true failure. I love this workout as an adjunct to my normal workouts while traveling. But I did it for a whole year one time and had great returns. 👍
Just started at the exercise coach. This is very similar to what they prescribe. Slow, all out set, no lock out, heavy resistance. 2x week. They have a few more machines but basically the same. 20 minutes, very intense.
@@DanielCamargoTalks exactly, I'll take 2 minutes to do a set of legs, with very heavy weights, which is more TUT than pretty much everyone else in the gym in just a handful of sets
I became aware about slow resistance training when I've read studies about how to heal tendinopathies. There is a lot about isometric and eccentric training and heavy slow resistance training seems promosing too, but isn't as well studied as the mentioned two yet. Did you really mean that one set of each exercise is sufficient to actually build visible muscle or are there more sets needed per exercise shown?
Yes, one set will work if you completely go to failure. Very safe and very effective. I personally like doing a warm up set at a faster tempo with lighter weight to prep the muscle.
Thank you for this tuturial. Majority of the globo-commercial gyms, except planet fitness and Retro Fitness, have these Hoist Roc-it selectorized machines. Thank you so much! 👍💪
This is very suitable for beginners, older people, those who are unfit. But it's not optimal, of course. Effective, certainly. Optimal, unlikely. But doctors should prescribe this workout.
Seems like every other You Tuber (trainer) like this guy and others Jay Vincent these days are promoting HIT (High Intensity Training) all developed by Arthur Jones back in the 60-70s via the Colorado Experiment with Casey Viator. Then his protégée the late great Mike Mentzer who wrote Heavy Duty, who then trained Dorain Yates who in turn wrote Blood n Guts the final series of HIT to the max. Now you have these new people like this guy saying this is how you should train and using and incorporating the very old (Super-Slow system) Developed by Ken Hutchins back in the 70s the (10/10 system) 10 second up/ 10 seconds down. All to say that none of this is New! HIT was in the 70-80 & 90s, Super Slow had been around forever. I don’t know why all You Tubers and others are promoting this when credit is do to those who developed and documented this training years ago. Give credit to where credit is do, it’s not you. And finally I see so few of you that are using and promoting it, that I’m not impressed with your physique’s at all. None I’ve seen so far impress me. Your gains seem minimal at best. I don’t see any great quads, lats, delts, arms development. These guys of old did steroids and where huge. Just putting the respect as to where it belongs in history. Don’t take credit! Everyone please do your research first (experiment) because genetics have a huge impact on growth and muscle size-fact! Work hard find (what works) works for you eat well and hopefully you’ll grow. I’m 70 been doing this since 1968 I’m 200lbs w/ 17-1/2 arms all by hard work. No special system and only 45mins in my home gym 3 days a week. Do the work the results will come.
He did give credit to Doug Mcguff's book, which talks All about Arthur Jones and Ken Hutchings and all of that. I don't see why you have a problem with him trying to get this information out to more people. So, if someone isn't the author or originator of a program, they shouldn't put it on the internet? You would have almost no content at all if that were the case
@@robwilliams2265 That’s fine, but make sure you have/know it correctly. Ken Hutchins never said to start out with 10/10 sets/reps. If you studied his book it actually says start lower at 5/5 and build your way up. The reason/s are because of EIH (Extreme Intense Headaches) generated by the internal blood pressure and central nervous system this type of training places on you and can cause. You would know that if you read his information and book. People going off others peoples methods is fine but you better do your research and do diligence, know how it works before doing videos. That’s all I’m saying.
Thanks for the history lesson. These programs will be recycled to eternity because there are really only so many changes you can make to foundational movement patterns. I started working out 6 days a week at 9 years of age and at now 48 years old, I have tried a lot of training styles. I love this program because of how safe it is for people who are new to strength training. I personally like to use it when I am extremely busy or on vacation. Consistency reigns as the king in my book. I appreciate your insight 👍
"None I’ve seen so far impress me" => In my view, Mentzer still posesses one of the greatest, if not the greatest. bodybuilding physiques ever. Even better than Arnold. And all by doing one working set to failure. There's also this person (Kevin Richardson) who has been training this way, not only himself but others as well, for at least three decades and he has a great physique (drug free). Worth checking out (if you want) th-cam.com/video/QriBDy_Phj0/w-d-xo.html
No it’s a system of working out the entire body (major muscle groups) But to really get the gist of it go research both Mike Mentzer Heavy Duty…. and Ken Hutchins 10/10 Super Slow training Good Luck
HIT works, but applying it in a super slow manner for productive results is questionable. This manner of exercising is required for the very elderly and those in rehab. I would like to see some before and after photos of subjects who attribute their developments to only this manner of exercising and in the absence of performance enhancing drugs..
@@dragonesquire yeah I agree. HIT in this manner is great for the elderly or just about anyone concerned with being healthy overall. It’s not optimal for bodybuilding purposes, but it’s not for body builders. It’s for the busy person who’s trying to be healthy.
This was what Mike Mentzers HIT program back in the late 70's was all about
Interesting. I'm sure all these similar programs will be recycled for eternity.
The high intensity portion was the same, but Mike trained a lot faster, and was not really aware of force injuries caused by momentum the way this gentleman's teaching to train in this video is 100% spot on.
HIT is the safest way to build muscle.
Did something similar back in the early 1960s. It was called Isotonic.
I used this 5 second up and bottom with one exercise for a full body workout (chest, back, shoulder, bicep, tricep, leg and calf), one set to failure (60-100 seconds) and 20 second later, one more set to failure. It's brutal (because every set is done to TRUE failure) but it gave me more gains than every other method that i have trained before. I got from 76kg to 92kg in a year with this.
Excellent! Yeah, it’s incredibly difficult to train slow to true failure. I love this workout as an adjunct to my normal workouts while traveling. But I did it for a whole year one time and had great returns. 👍
Beautiful form, tension is all on the muscle.Your physique shows that this program works to build muscle and stay healthy.
Thank you. I did this program for an entire year a while back and I was blown away at how it worked so well. It's a good one to have in your pocket;)
@@stephenmccain just x1 a week?
@@dougdozier8782 yes, if you give it your all! You really only need to work each major body part once a week.
Just started at the exercise coach. This is very similar to what they prescribe. Slow, all out set, no lock out, heavy resistance. 2x week. They have a few more machines but basically the same. 20 minutes, very intense.
Excellent, it’s a solid program 👍
Thank you!! It’s so hard to find good demos and details such as this 😊
Thank you….i appreciate 👍
With slow reps I minimised the volume I was doing but I get good results still
Volume is defined as time UNDER LOAD. So more reps does not necessarily mean more volume. The slower you go, including negatives, the more volume.
This can be proved by timing your usual 10x3 sets compared to this one set to failure. Way more volume in one set.
@@DanielCamargoTalks exactly, I'll take 2 minutes to do a set of legs, with very heavy weights, which is more TUT than pretty much everyone else in the gym in just a handful of sets
Great video!
I agree, especially for over 60, lots of time for recovery and adaption
Thanks. Interesting machines
This is gold . Can u substitute with dumbbells? I know that’s a dumb question. Pun intended 4 sure.
A future video would be cool 😎
You can, yes. Move slowly.
Absolutely, but it does increase the risk of injury for beginners and older populations. Otherwise go for it!
I became aware about slow resistance training when I've read studies about how to heal tendinopathies. There is a lot about isometric and eccentric training and heavy slow resistance training seems promosing too, but isn't as well studied as the mentioned two yet.
Did you really mean that one set of each exercise is sufficient to actually build visible muscle or are there more sets needed per exercise shown?
Yes, one set will work if you completely go to failure. Very safe and very effective. I personally like doing a warm up set at a faster tempo with lighter weight to prep the muscle.
Good System. I have used something similar and I saw good results.
Yeah, I use this protocol when if I am very busy or vacationing and have minimal time.
Thank you for this tuturial. Majority of the globo-commercial gyms, except planet fitness and Retro Fitness, have these Hoist Roc-it selectorized machines. Thank you so much! 👍💪
My pleasure. You can do this workout with other modalities like dumbbells as well, but it’s not as safe going to failure for some people.
This is very suitable for beginners, older people, those who are unfit. But it's not optimal, of course. Effective, certainly. Optimal, unlikely. But doctors should prescribe this workout.
It’s a great option for a fit individual who wants to maintain. I use this approach all the time on vacations.
Seems like every other You Tuber (trainer) like this guy and others Jay Vincent these days are promoting HIT (High Intensity Training) all developed by Arthur Jones back in the 60-70s via the Colorado Experiment with Casey Viator. Then his protégée the late great Mike Mentzer who wrote Heavy Duty, who then trained Dorain Yates who in turn wrote Blood n Guts the final series of HIT to the max. Now you have these new people like this guy saying this is how you should train and using and incorporating the very old (Super-Slow system)
Developed by Ken Hutchins back in the 70s the (10/10 system) 10 second up/ 10 seconds down.
All to say that none of this is New!
HIT was in the 70-80 & 90s, Super Slow had been around forever. I don’t know why all You Tubers and others are promoting this when credit is do to those who developed and documented this training years ago. Give credit to where credit is do, it’s not you. And finally I see so few of you that are using and promoting it, that I’m not impressed with your physique’s at all. None I’ve seen so far impress me. Your gains seem minimal at best. I don’t see any great quads, lats, delts, arms development. These guys of old did steroids and where huge. Just putting the respect as to where it belongs in history. Don’t take credit!
Everyone please do your research first (experiment) because genetics have a huge impact on growth and muscle size-fact! Work hard find (what works) works for you eat well and hopefully you’ll grow.
I’m 70 been doing this since 1968
I’m 200lbs w/ 17-1/2 arms all by hard work. No special system and only 45mins in my home gym 3 days a week. Do the work the results will come.
He did give credit to Doug Mcguff's book, which talks All about Arthur Jones and Ken Hutchings and all of that. I don't see why you have a problem with him trying to get this information out to more people. So, if someone isn't the author or originator of a program, they shouldn't put it on the internet? You would have almost no content at all if that were the case
@@robwilliams2265 That’s fine, but make sure you have/know it correctly. Ken Hutchins never said to start out with 10/10 sets/reps. If you studied his book it actually says start lower at 5/5 and build your way up. The reason/s are because of EIH (Extreme Intense Headaches) generated by the internal blood pressure and central nervous system this type of training places on you and can cause. You would know that if you read his information and book. People going off others peoples methods is fine but you better do your research and do diligence, know how it works before doing videos. That’s all I’m saying.
Thanks for the history lesson. These programs will be recycled to eternity because there are really only so many changes you can make to foundational movement patterns. I started working out 6 days a week at 9 years of age and at now 48 years old, I have tried a lot of training styles. I love this program because of how safe it is for people who are new to strength training. I personally like to use it when I am extremely busy or on vacation. Consistency reigns as the king in my book. I appreciate your insight 👍
Who cares who the credit goes too
"None I’ve seen so far impress me" => In my view, Mentzer still posesses one of the greatest, if not the greatest. bodybuilding physiques ever. Even better than Arnold. And all by doing one working set to failure. There's also this person (Kevin Richardson) who has been training this way, not only himself but others as well, for at least three decades and he has a great physique (drug free). Worth checking out (if you want)
th-cam.com/video/QriBDy_Phj0/w-d-xo.html
Maybe just add calf raises and abs
And some thing to safely target low back them it seems program would be complete full body. Make take extra 5 minutes but would be worth it.
Only once a week?..
If you completely go to muscle failure with 60 to 90 seconds of slow tension, then once a week will be enough.
@@stephenmccain is there a downside to doing an extra set or so at regular pace? Or not necessary.?
No it’s a system of working out the entire body (major muscle groups)
But to really get the gist of it go research both Mike Mentzer Heavy Duty…. and Ken Hutchins 10/10 Super Slow training
Good Luck
HIT works, but applying it in a super slow manner for productive results is questionable. This manner of exercising is required for the very elderly and those in rehab. I would like to see some before and after photos of subjects who attribute their developments to only this manner of exercising and in the absence of performance enhancing drugs..
@@dragonesquire yeah I agree. HIT in this manner is great for the elderly or just about anyone concerned with being healthy overall. It’s not optimal for bodybuilding purposes, but it’s not for body builders. It’s for the busy person who’s trying to be healthy.
a bit too fast
great video, too bad it doesn't work.
Doesn’t work for what?
It hasn't worked then
Good luck with your body dysmorphia.
Body by Science routine. Dr. Doug McGuff.