Re: High-rep or Low-rep-Chris

[Guest guest]

In a message dated 8/9/04 1:26:54 PM Eastern Daylight Time, jafasum@...

writes:

So, what do you recommend for a beginner? I'm getting kind of confused from

the various posts. I tried superslow and found it tedious. I'm looking for

an easier, but effective way to get rid of middle age flab!!!

Dr. Mike had a good suggetion, I think, which was to pick a weight you think

you can do between 4 and 8 reps of, and do as many as you can. If you can do

more than 8, increase the weight. If you can do between 4-8, use that weight

until you can do 8, and then increase it. If you can't do 4, lower the

weight. If you want to lose fat, I'd learn to squat-- make sure a trainer shows

you

how to do it properly.

Really, the best way to lose fat is with kettlebells. When I use

kettlebells, I see visible difference in body fat within a few days, and

sometimes it

seems like the fat visibly decreases over the course of a workout. But k-bells

might be too intense for you, I don't know what shape you're in. If I remember

right, a while back you said you were about 50. If you're feeling fit and up

for the challenge and thrill, you can learn more about kettlebells here:

Dragon Door

That should come up as a hyperlink, and it should be the page for women. I'm

not familiar with how the woman programs are unique, but the exercises for

men are intense. (I believe some of the main exercises are also in the woman's

book, too.)

With k-bells, you generally do high rep exercises, but only for the ballistic

(momentum-based) exercises. Pavel reccomends 5 or fewer reps for presses.

Good luck!

Chris

[Guest guest]

Chris--

So, what do you recommend for a beginner? I'm getting kind of confused from

the various posts. I tried superslow and found it tedious. I'm looking for an

easier, but effective way to get rid of middle age flab!!!

Jafa

ChrisMasterjohn@... wrote:

In a message dated 8/7/04 12:04:47 PM Eastern Daylight Time,

cindy@... writes:

Have you read any of the Fitness Revolution? I think his protocol is called

Super Slow or some such thing. Anyhow, they do only 3-6 reps within 90 secs.

or until failure. If you can do more, then the weight is not heavy enough. It

*does* take an enormous amount of mental concentration though, which is why I

can't do it. I'm just doing the (wimpy?) 8 Minutes in the Morning routine till

I get my weight down a bit more.

That seems to me to have the exact same problems as high-reps. And the

weight must be *very* light if you can do that for 3-6 reps! When I say 5 or

fewer

reps, I mean completing the reps as fast as you can do with good form. So

the weight would be *much* heavier than weith Superslow.

It seems that the benefits of superslow would be similar to those of

isometric exercises. So why bother spending the money at the gym when you can

find

isometrics to do at the house? I'm not saying there's no benefit to it, but for

someone who doesn't have the mental stamina to do these torturously lengthy

and exhausting exercises, it's more likely to make you quit and never enjoy

working out.

-chris