PaleoPathologist sat down with his trainer this weekend to do a four exercise, slow movement to momentary muscle failure workout. It was captured on tape. Warning to small children and squeamish adults: PaleoPathologist shows his pain-face a few times toward the end of each set.
The slow, single set to failure method has worked very well for PaleoPathologist who, except for one cramp in lower back muscles, once, has had NO INJURIES in a year and has gone from 90 to 305 lbs on the leg press. BP today at physical was 110/70. Resting heart rate at the physical was…63. And remember this is doing the routine at most once every seven days, sometimes it’s 10, 14 days between workouts.
This protocol sends a very powerful adaptation signal to the body. PaleoPathologist did the 200 breaststroke in College which is a fairly brutal race, and felt about the same amount of lactic acid at the end (about 2:30 in the water) as he does after the 10 minute routine these days. Take a look at the papers referenced in the links above, or take a look at Body by Science website,
or the book. Another site I follow is Drew Baye’s site.
Any questions about how this works? Anyone with alternative experiences? We’d love to hear from you.
