Super Slow Resistance Training: 5 Exercises. One Set. Once a Week

[MateoBeach]

One set of each of 5 exercises. Done very slowly to the point of complete failure in less than two minutes. And done no more often than once a week.  

Can it be that this is actually better and more effective for maintaining the highest level of muscle mass and strength compared to traditional resistance training routines? (More exercises, more sets, more reps, more frequency) 

I have done weight lifting resistance training off and on my entire adult life. But will confess that I usually do not enjoy the time spent in a gym doing multiple sets of various exercises with weights or machines. I just want to get it done, have it be enough, and get back outside! So I was very intrigued when someone here recommended the book "Body by Science" by Doug McGuff MD.  (Thank you KJ.) McGuff makes a very strong case, backed up by detailed and sound analysis of the physiology of strength training and a large body of training experience. His approach was to me, unique, very intriguing and contrary to most all I have assumed and practiced my whole life. 

He makes the case for training no more often than once a week so that full recovery and adaptation can occur. Here is one (of several) studies that showed that one strength workout a week is just as effective as two or more. 

ncbi.nlm.nih.gov/pmc/articl... 

  And doing one set only of each of 5 compound exercises that cover the entire body. These he calls "The Big 5".  He also provides other variations. 

Big 5 Machine version (Nautilus or similar) 1. Overhead pull-down; 2. Seated row;  3. Seated chest press; 4. Overhead "military" press; 5. Seated leg press. McGuff favors the machines as being the safest approach. Requires a gym access, but you would only be in there for around 15 minutes once a week. 

Big 5 Free weights version can be: 1. Shoulder width reverse grip pull-ups (no free weight version); 2 Bent-over standing row; 3 Bench (chest) press; 4 Standing overhead shoulder press. 5 Squats or bent knee dead lifts. (I favor the latter as it combines squat action with hinging.) Good form is essential. 

A third variable resistance band version would be to use a high-quality resistance bands system that includes a lifting bar and footplate. These are relatively light weight and portable The best of these is the Harambe System, followed probably by the X-3 Bar system. These can be stored when space is limited, such as on a boat.

outliyr.com/harambe-system-...

These exercises are to be done with a high level of resistance and at very slow tempo: 5 to 7 seconds to contract, followed by 5 to 7 seconds of slow resisted extension (or up to 10 + 10 seconds for "Superslow"). No locking of the joints and no pauses when changing directions. This is to maximize the "Time Under Load" of the muscles during the set. This is continued until reaching absolute positive muscle failure, where you cannot finish the last rep despite all efforts to do so. These are to be done with a load selected so that failure will occur between 90 seconds and 2 minutes.

These are all "compound" exercises that employ multiple muscle groups simultaneously for maximum muscle recruitment and stabilizers. I did my first trial of McGuff's Big 5 on gym machines this week. It takes focus and determination to go all the way to full failure. But it is over so fast.

Next week I may try a free weight version at home. With perhaps a doorway pull up bar instead of pull downs and push up handles for chest press. Not as much flexibility on changing the loads though, as I have just a few dumbell and kettle bells at home. 

Following are more general thoughts on exercise considerations. I put it at the end as so many here are very exercise savvy and have their own views well developed. No need to preach to the choir. 

There is universal agreement on the value, and even necessity, of regular exercise for maintaining optimal health and capacity. This is especially for the vast majority of us that are considered "older adults" (over 60 and beyond). And for those of us on hormonal (ADT) and possibly additional treatments to prolong our survival and health related quality of life it is even more important. The relentless onslaught of factors such as muscle and strength loss with aging are compounded by muscle loss from androgen deprivation (sarcopenia), loss of bone mineral density (osteopenia and osteoporisis), fat accumulation with the associated metabolic dysfunctions, and treatment induced fatigue. 

The foundations for an adequate exercise approach include, at the very least: 1) A fairly large amount of low to moderate intensity "aerobic" activities for maintaining endurance, fat burning, cardiovascular protection, stress reduction and basic sanity. These can be non joint-damaging and enjoyable, including walking/hiking, gentle running or jogging with good form, cycling and swimming. 

And 2) A strength program consisting of resistance training the main muscle groups of upper and lower body as well as "core" strength with sufficiently high loads (resistance) and consistency to maintain (or restore) muscle mass and muscle strength along with stability (preventing falls and injury) and avoiding the development of frailty. This is as discussed above one set to failure done very slowly, five exercises, just once a week.  

I learned this week that increasing bone mineral density also requires strong muscular loading such as occurs in resistance training for strength. Easy weight bearing activities such as walking do not actually build bone mineral density nearly as well as strong resistance training. 

To these two foundational arenas I would add occasional HIIT (high intensity interval training) no more than once weekly. These are 2 to 4 minutes of fairly hard intensity alternating with recovery periods. This is an entirely separate topic for discussion but provides profound benefits if done safely. It is a form of "hormesis" beneficial levels of stressors. Examples would be short sprint repeats, sprint intervals on a bike, up-hill repeats, etc. 

 I also have a core and stability routine of about 30 minutes done on the floor with ankle weights. These are asymmetric exercises that employ cross stabilization and build balance. The Big 5 exercises are all symmetric, and work both sides simultaneously. So I find that to be a possible deficiency. A good physical therapist can teach a good core/stability program with just a few exercises. I will continue mine once a week as they are not highly muscle stressing. 

I will stop there. It is a very good book for reviewing all aspects of the exercise physiology of strength training and its applications and adaptations. Appreciate your views on this, especially if there are those who have experience with it. 

[ARIES29]

Great post, Thank you M/ Beach. I have been doing gym work on & mostly off my whole 73 yrs & now have a gym trainer once a week but we agree it is not enough. Once a week seems to be enough but if I miss that session my body almost shuts down I noticed.The importance of exercise for us old guys with PCA is so necessary.

[mrscruffy]

I am more of a 6-7 days a week in the gym guy unless recovery is slow, eating right, lifting heavy and plenty of sleep is showing great gains for me. My trainer has mentioned that she only knows of a couple people my age in such good shape.

[Seasid]

I am only doing deadlifts ones per week. It is best for me. (Very short time needed.)

Otherwise you could do HIT, Kieser Training here in Australia, Germany or Switzerland. One set, 8 to 9 repetition, changing 7 to 8 machines in 30 minutes. Twice to 3 times per week. Now i would only train one to twice per week as I need more time to recover.

[ragnar2020]

Hi Paul,

I had been following Dr. McGuff’s new take on Super Slow resistance training for several years until the pandemic caused me to avoid our Senior Center’s weight training machines.

McGuff’s program works for me, and I kept a detailed record of my progress. When I stopped last year because of undergoing a CABG5, I saw my overall body fitness and well-being crash. I’m looking forward to resuming McGuff’s program as soon as I feel safe from the new Covid variants and can return to using the machines.

Using the machines is the safest way to avoid injury when working out alone. McGuff’s personal training practice in rural SC focuses on helping older adults recover mobility and strength. Behind his building is a pile of used and discarded walkers and wheel chairs. That pile is better proof of concept than a RCT for me.

Hope you’re doing okay after your down under adventure. I’m off to UPenn’s Roberts PB facility in August for thirty-seven sessions of SRT using PBT following BCR with Dr. Vapiwala.

My PSA reached .21 at the three year mark following RARP, so it is time to mop-up what was left behind three years ago. I’m getting sound advice at DFCI from Dr. Alicia K. Morgans. I recommend her highly for anyone searching for a MO to add to their care team. Stay healthy and sane.

JPD

[jdm3 in reply to ragnar2020]

Alicia Morgans is at DFCI now? That's good to know. Thanks. I have being seeing Dr. Sweeney, but found out a few weeks ago he is moving back to Australia later this year. A little far to go for lab work and appointment. I need to find a new MO at DFCI and was considering Dr. Pomerantz who has a good reputation, but Dr. Morgans is also very well respected.

Back to the original topic.... my approach is that it's good to mix up the training. Cross train, super sets, lots of reps or heavy resistance, agility, cardio, etc.... on different days. Functional training for the things we like to do. In my case biking, skiing, hiking, etc... and also being able to carry my wife's luggage and lift into the overhead compartment 🙄. And as mentioned previously, rest and recuperation is very important to any exercise routine. I've learned to be intentional about resting, otherwise I tend to overtrain, which is counter-productive.

[MateoBeach in reply to ragnar2020]

Thank you for your personal report on this. Reassuring on the method. Not to mention the pile of walkers and wheelchairs. Each probably tells a story.

Good luck with your PBR treatments. But then also consider remaining micromets system-wide. Live long. Safe, strong and happy.

[Hidden]

Nice post and thank you. My first impression was it reminded me a little of the omnipresent advertisement in the airplane magazines about 30 years ago for the exercise machine that only took 10 minutes a day. But, if he has done trials comparing people, then I would definitely consider that. Please keep us posted on your results.

[MateoBeach]

Thank you for these insights and suggestions. The BFR is “a bridge too far” for me at this point, though I recognize it does work.

[Teufelshunde]

Great post. Just remember that building muscle mass does not result in increased strength. Trainers to the stars use the "time under tension" model to help them build mass. The 5X5 program is better to also build strength. I used that until elbows/shoulders started being an issue. I do a mix now of heavy days and more aerobic fast lift days with lighter weights. Only do legs once a week to maintain muscle mass since I bike outdoors in this nice weather 2-3x per week. All rides end up with some HIIT elements over the 40-50 minutes. In winter, indoor with all HIIT on bike. Lucky enough to have my own power cage w/weights at home.

[Hidden]

Slow and easy! Brilliant!

[PBnative]

Dr McGuff doesn’t recommend “ aerobics.” His book explains that there is no such thing . (I was surprised as I used to run 30 miles per week and did a couple of very slow marathons ) . I think he explains the “ end of aerobics “ in a YouTube .

I go to a gym called “ Twenty minutes to fitness “ in Sarasota. They do the BODY by SCIENCE workout .

[MateoBeach in reply to PBnative]

I noticed that and that is why I put “aerobics” in quotations. I am a lifelong endurance athlete and not about to change that, as it remains the source of so much happiness and fulfillment in my life. Even as I have slowed down and no longer compete. I still average 12 to 16 hours per week on long Brisk walks/ hikes in nature, backpacking, biking, swimming etc. McGuff can inform me on strength training but not about endurance, however one names it.

[PBnative]

I did the first Bud Light Triathlon in Baltimore meself . Love getting high on exercise . I just thought I should mention MCGuff’s take on it in the book because it is iconoclastic.

[Mischa1111111]

Great post .Started working out 5 days a week for i hour a month before my radition treatments , still continuing . Always looking for routines to add and change up .

[Hidden]

I might have to give that slow movement approach a try but I am pretty set in my ways. I value my aerobics stair climber efforts as the most important and do that first thing to get it out of the way. It isn't fun and never seems to get any easier but my resting pulse rate in the mid 60's would seem to indicate that I am doing OK. I was a distance runner in college and had a resting pulse under 40. I'll keep to my 3x a week gym visit program. If nothing else it gets me out of the house.

[Gl448]

Did you ever try the super slow method?

Results?

I’ve always focused on slow, especially on the negatives, but never super slow. I’m still a one body part per workout, multiple sets guy. If I focus I can still get out of the gym in 20-30 minutes.

The best results I ever had for my legs, and they got huge, was taking Mitzner’s advice to only do then super heavy and only every 3 weeks.

[MateoBeach]

Yes. I just completed six months of super slow, one set once a week to complete failure within 90 to 120 seconds with a trainer on MedX machines. Added a few other compound exercises to the “Big 5”, back extension (hinge, similar to deadlifts; pullover; pulley rotations; and an isolated biceps curl. Whole workout done in 45 min. Added considerable strength (loads) progressively after the first month lead in. Put on estimated 5-6 pounds muscle. So it does work. However the muscle soreness can be extreme and even last longer than a week for full recovery. If I do a second workout it must be at least 3 days later and use lighter high reps or it is not even worth doing.

[Derf4223]

My thinking about this sort of training is that we who are on ADT+abi are losing muscle 24x7 at twice the rate of non-PCa men our age. So daily exercise is my goal -- multiple types. As for resistance, I alternate days for some exercises, and change the mix a bit as I go. For those of us late 60's in age and up, osteoarthritis is a management issue too. My wife exercises with me but not in the same ways except for aerobics just because it is fun and leaves us loosened up for bedtime. We have converted our living room into a workout space -- Bowflex in one corner, TV for Youtube aerobics viewing with space in front for the exercise. A small gym mat and a couple of dumbbells which all told take up hardly any space.

What forms or frequencies or intensities work better for osteoarthritic joints? Especially knees and shoulders.

[6357axbz in reply to Derf4223]

non-impact like swimming laps