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"Doing more exercise with less intensity,"
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destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
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MUCH of that "something."

 

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Super Slow: 60-Second Positive, 60-Second Negative
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Ricky01

He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard
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Donnie Hunt

I do statics or dynamic reps in the leverage disadvantaged range quite a bit. For quite awhile I have been doing very brief workouts at home. Before the Covid virus.

This may not be exactly what you are doing. But the intent for me I think is similar to what you're doing. Making a big impact, significant inroad, in a short amount of time 👍
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Brian Johnston

Ontario, CAN

Did it handful of times. Didn't think much of it, but it's not my style of training (with a focus on development).
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Ricky01

Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard
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19hit

Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard


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19hit

Ricky01 Id like to go backintime to what was written by KHutchins in his exercise manual about very slow speeds like you mentioned in your 60by60.
He called it ratcheting which is mini unloading. Ive noticed this years ago but with heavier weighs it disappeared. I would call a body pushup basic heavyweight !

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard


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HeavyHitter32

Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard


I don't think either approaches are ideal for size, but that's just my experience.
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sirloin

19hit wrote:
Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard



19hit / Grant, the use of the word "bloggers" give you away, aswell as twisting what Brian said. Nice try.
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Ricky01

Thanks for the replies.

I must say the level of what I would class as 'inroad', was huge. I was pretty wiped later that day.

For this to be employed I don't think follow up movements (ie extensions after pushup) would be necessary if planning to use other compound movements as well.

I also don't think that 2 or more movements done this way in one session is ideal. What I mean is that when doing a pushup, as the chest, front of shoulder, tricep move into a loaded stretch there is obviously flexion in the opposing muscles which distribute load (although not as fully as if there were the target of the movement).

Conversely this obviously happens during the face pull as well. This adds to overall inroad of the session.

For this to be explored further and I feel there is merit to it (time efficiency, loading of breathing, technique etc) - not saying better than alternatives, just saying there is merit to it - I would suggest:

One movement carried out in a session eg the pushup - any add on eg the extension would be for the same focal body part and being isolation in nature would lower the inroad compared to pairing with a compound movment.

OR

Use unrelated movements (with the exception of the loading on the breathe - diaphragm throughout and other core musculature)....eg

Pullup
Squat

I would also give at least a day off in between sessions, maybe 2.


Richard
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Ricky01

Also....

When progressing on a movement (using a bodyweight movement as an example) eg you achieved a 60/60 cadence on the incline pushup and wish to progress it to a normal floor pushup. I would not go for a 60/60 cadence initially, but allow for a period of build up and 'peaking'.

What I mean is, once you move to a harder movement (heavier weight etc), drop the target to maybe 30/30 and if successful, progress session by session in any time increment that suits you (eg 5 or 10 seconds) until you get back up to 60/60 again.

Thoughts, musings and ramblings.

Richard
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Nwlifter

HeavyHitter32 wrote:
Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard

I don't think either approaches are ideal for size, but that's just my experience.


Agree, hypertrophy is not about how quick you can reach failure.It's a lot more about 'work and fatigue' ...........effort involves more motor unit's but the time with the load, and fatigue, are the actual stimulus.
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oldbutsteady

Ricky01,

Forget about all that SuperSlow BS and save years of your life not using a protocol that doesn't work long term. I always loved how "proof" is offered for a 1,2, or 3 months but never revisited a year or two out because that would prove it isn't worth one's time.

Hard work on the basics is what works. Forget the baseless advertising about failed routines and secret methods offered by trainers trying to prove they have something different that works.

Remember trainers need to continue to generate revenue and that is nearly always the driving factor behind these nonsense routines (anything to stand out of the crowd).

Remember just about everything works in the short term. If you spend the rest of your life jumping from one fad to the next you will never progress beyond mediocrity.

OBS
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HeavyHitter32

Nwlifter wrote:
HeavyHitter32 wrote:
Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard

I don't think either approaches are ideal for size, but that's just my experience.

Agree, hypertrophy is not about how quick you can reach failure.It's a lot more about 'work and fatigue' ...........effort involves more motor unit's but the time with the load, and fatigue, are the actual stimulus.


Exactly!
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Donnie Hunt

HeavyHitter32 wrote:
Nwlifter wrote:
HeavyHitter32 wrote:
Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard

I don't think either approaches are ideal for size, but that's just my experience.

Agree, hypertrophy is not about how quick you can reach failure.It's a lot more about 'work and fatigue' ...........effort involves more motor unit's but the time with the load, and fatigue, are the actual stimulus.

Exactly!


This is the type of stuff I really like about websites like this. This type of discussion.

So if I'm understanding correctly you guys are saying with your experience, focusing more on being able to completing a fair volume of reps/work has yielded better results than say if the focus is (emptying the tank as soon as possible)? For me, at the fore front, is using a load that gets my attention pretty close from the get go. I also like the reality check contributors here and the BS detectors.
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Nwlifter

Donnie Hunt wrote:
HeavyHitter32 wrote:
Nwlifter wrote:
HeavyHitter32 wrote:
Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard

I don't think either approaches are ideal for size, but that's just my experience.

Agree, hypertrophy is not about how quick you can reach failure.It's a lot more about 'work and fatigue' ...........effort involves more motor unit's but the time with the load, and fatigue, are the actual stimulus.

Exactly!

This is the type of stuff I really like about websites like this. This type of discussion.

So if I'm understanding correctly you guys are saying with your experience, focusing more on being able to completing a fair volume of reps/work has yielded better results than say if the focus is (emptying the tank as soon as possible)? For me, at the fore front, is using a load that gets my attention pretty close from the get go. I also like the reality check contributors here and the BS detectors.


Yes, we know there is a time component, maybe might even be 'inroad' (as AJ and Darden describe it). But.. take a 1RM load, try rep 2, failure. Zero hypertrophy. But take a 12RM load, spend 45-60 seconds with it and hypertrophy is stimulated.
Think of specialization routines, what do they advocate for 'more growth'? More sets for that muscle. More time with the load, more fatigue...
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Donnie Hunt

Nwlifter wrote:
Donnie Hunt wrote:
HeavyHitter32 wrote:
Nwlifter wrote:
HeavyHitter32 wrote:
Ricky01 wrote:
Do you feel this is not conducive to muscular development?

I mix this with a Body by Science approach.

Richard

I don't think either approaches are ideal for size, but that's just my experience.

Agree, hypertrophy is not about how quick you can reach failure.It's a lot more about 'work and fatigue' ...........effort involves more motor unit's but the time with the load, and fatigue, are the actual stimulus.

Exactly!

This is the type of stuff I really like about websites like this. This type of discussion.

So if I'm understanding correctly you guys are saying with your experience, focusing more on being able to completing a fair volume of reps/work has yielded better results than say if the focus is (emptying the tank as soon as possible)? For me, at the fore front, is using a load that gets my attention pretty close from the get go. I also like the reality check contributors here and the BS detectors.

Yes, we know there is a time component, maybe might even be 'inroad' (as AJ and Darden describe it). But.. take a 1RM load, try rep 2, failure. Zero hypertrophy. But take a 12RM load, spend 45-60 seconds with it and hypertrophy is stimulated.
Think of specialization routines, what do they advocate for 'more growth'? More sets for that muscle. More time with the load, more fatigue...


Thank you Nwlifter.
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Ricky01

oldbutsteady wrote:
Ricky01,

Forget about all that SuperSlow BS and save years of your life not using a protocol that doesn't work long term. I always loved how "proof" is offered for a 1,2, or 3 months but never revisited a year or two out because that would prove it isn't worth one's time.

Hard work on the basics is what works. Forget the baseless advertising about failed routines and secret methods offered by trainers trying to prove they have something different that works.

Remember trainers need to continue to generate revenue and that is nearly always the driving factor behind these nonsense routines (anything to stand out of the crowd).

Remember just about everything works in the short term. If you spend the rest of your life jumping from one fad to the next you will never progress beyond mediocrity.

OBS


OBS, thank you for your reply, much appreciated.

After some trial and error I think the DoneInOne is a step too far right now, given all else that life has going on.

I would say that I really enjoy the Body By Science approach. Not b/c it is new (it isnt) or seems fancy, b/c it really isn't. It's just simple.

If I am honest I don't think I really follow BBS as I am supposed to. I lift using roughly a 5/5 cadence.
I use about 3-5 movements, but free weight and bodyweight and I lift until positive failure or if I know I defintely will not make the next rep.

I do this once or twice a week, but against what BBS suggests I do light shoulder, hip, rotational movements most days which use mini bands etc (just things to move upper back, hips etc).

Richard
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entsminger

Virginia, USA

sirloin wrote:
19hit wrote:
Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard



19hit / Grant, the use of the word "bloggers" give you away, aswell as twisting what Brian said. Nice try.


== Scott==
Yes it is probably Grant or some other nut) . Someone said they liked this kind of discussion? Personally I?m sick and tired of this kind of discussion and especially those that bring some Body by Science , Hutchins or other BS exercise experts into the discussion. I read this and quickly click to some other site!
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Ricky01

Guys

I just asked a question here based on what I have been doing, enjoying and experimenting with.

I am not meaning to cause issues with anyone else on the board.

Richard
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Donnie Hunt

entsminger wrote:
sirloin wrote:
19hit wrote:
Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard



19hit / Grant, the use of the word "bloggers" give you away, aswell as twisting what Brian said. Nice try.

== Scott==
Yes it is probably Grant or some other nut) . Someone said they liked this kind of discussion? Personally I?m sick and tired of this kind of discussion and especially those that bring some Body by Science , Hutchins or other BS exercise experts into the discussion. I read this and quickly click to some other site!


Hey Scott. That was my silly ass that said I like these type of discussions lol. I can understand why you don't. Nah for whatever reason I still like to check out this site along with a few other spots online. As far as what I actually do when I work out: Not too heavy of weight, not too light, controlling the weight or sometimes holding it in place. I work out when a workout sounds good, which has been somewhat frequent as of late. I like the old Nautilus stuff like you and the Arthur stories. He reminds me of my late Grandfather lol.
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Donnie Hunt

Ricky01 wrote:
Guys

I just asked a question here based on what I have been doing, enjoying and experimenting with.

I am not meaning to cause issues with anyone else on the board.

Richard


Do what works for you Richard. I kind of got into a mode for a long time being quite close minded with training. And maybe to some what I do still is. Enjoy your training. Give it a good effort but don't dread it or try to force your body to do something it is not strong enough to do. Not even saying you do or don't do these things. Just some of my 2 cents. For me the way training makes me feel is of great value to me.
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sirloin

Ricky01 wrote:
Guys

I just asked a question here based on what I have been doing, enjoying and experimenting with.

I am not meaning to cause issues with anyone else on the board.

Richard


Your not. I brought it up as it was a faceless troll masquerading under another name.

Your question was has anyone tried it?

Yes i did years ago, on several occasions, wasn't my cup of tea, or any form of superslow training for that matter. I prefer to accelerated with with max intent for a powerful contraction (though still strict), then an ease of tension on the eccentric. Failure for me is once i lose the ability to accelerated the resistance. This approach i found produced my greatest gains.

Best
Rob
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entsminger

Virginia, USA

Donnie Hunt wrote:
entsminger wrote:
sirloin wrote:
19hit wrote:
Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard



19hit / Grant, the use of the word "bloggers" give you away, aswell as twisting what Brian said. Nice try.

== Scott==
Yes it is probably Grant or some other nut) . Someone said they liked this kind of discussion? Personally I?m sick and tired of this kind of discussion and especially those that bring some Body by Science , Hutchins or other BS exercise experts into the discussion. I read this and quickly click to some other site!

Hey Scott. That was my silly ass that said I like these type of discussions lol. I can understand why you don't. Nah for whatever reason I still like to check out this site along with a few other spots online. As far as what I actually do when I work out: Not too heavy of weight, not too light, controlling the weight or sometimes holding it in place. I work out when a workout sounds good, which has been somewhat frequent as of late. I like the old Nautilus stuff like you and the Arthur stories. He reminds me of my late Grandfather lol.


==Scott==
I foolishly still frequent this site but I get tired of hearing about super slow or Body by science or these other so called exercise gurus. Darden is the only one of these worth listening too yet we keep hearing about what McGuff or some other guy is preaching but then again what would we talk about as there?s very little under the sun out there that?s actually new.
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Donnie Hunt

sirloin wrote:
Ricky01 wrote:
Guys

I just asked a question here based on what I have been doing, enjoying and experimenting with.

I am not meaning to cause issues with anyone else on the board.

Richard

Your not. I brought it up as it was a faceless troll masquerading under another name.

Your question was has anyone tried it?

Yes i did years ago, on several occasions, wasn't my cup of tea, or any form of superslow training for that matter. I prefer to accelerated with with max intent for a powerful contraction (though still strict), then an ease of tension on the eccentric. Failure for me is once i lose the ability to accelerated the resistance. This approach i found produced my greatest gains.

Best
Rob


What you say here about going for a powerful contraction, though still strict. This sounds like what I try to aim for when I'm doing dynamic contractions. Somewhere in that realm anyways. Feels like what I should be doing, is the best way I can put it.
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Donnie Hunt

entsminger wrote:
Donnie Hunt wrote:
entsminger wrote:
sirloin wrote:
19hit wrote:
Ricky01 Acually you checked in very late in the game as this board has defaulted from Doc Darden works for the mostpart. As Brian Johnston recently stated most of the blogers here are freewheeling their wmorkouts. Ive seen about two use DoneInOne for years on this board

Ricky01 wrote:
He all....long time absence from here. I hope you are all safe and well?!


Today I did 'DoneInOne':

Incline pushup 60 second positive followed immediately by 60 second negative....followed immediately by 20 x tri extensions.

Then....

Band face pull 60 second positive followed straight away by a 60 second negative....followed by 20 x curls.

That was it....and that was definitely enough.

That took 'slow and controlled' to another level.

Has anyone used this style of super slow before. I like it.

Just checking in.

Richard



19hit / Grant, the use of the word "bloggers" give you away, aswell as twisting what Brian said. Nice try.

== Scott==
Yes it is probably Grant or some other nut) . Someone said they liked this kind of discussion? Personally I?m sick and tired of this kind of discussion and especially those that bring some Body by Science , Hutchins or other BS exercise experts into the discussion. I read this and quickly click to some other site!

Hey Scott. That was my silly ass that said I like these type of discussions lol. I can understand why you don't. Nah for whatever reason I still like to check out this site along with a few other spots online. As far as what I actually do when I work out: Not too heavy of weight, not too light, controlling the weight or sometimes holding it in place. I work out when a workout sounds good, which has been somewhat frequent as of late. I like the old Nautilus stuff like you and the Arthur stories. He reminds me of my late Grandfather lol.


==Scott==
I foolishly still frequent this site but I get tired of hearing about super slow or Body by science or these other so called exercise gurus. Darden is the only one of these worth listening too yet we keep hearing about what McGuff or some other guy is preaching but then again what would we talk about as there?s very little under the sun out there that?s actually new.


Yea I hear ya Scott. I have got ideas from everyone you mention here and then some. I have thought about before that websites/blogs kike this are maybe similar to groups talking about modifying and or wanting to improve the performance of their car. Maybe groups talking about perfecting thier golf swing? But I also hear your " nothing new under the sun" comment too.
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