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RenEx | High Intensity Training — High Intensity Training | Philosphy | Protocol | Education — Page 16
Dec
14
2010

SLOW, HARD, AND FAST

31 comments written by Joshua Trentine

SLOW, HARD, AND FAST
by Gus Diamantopoulos

Many people who are affiliated with slow-movement exercise may wonder about the apparent jettisoning of the word ‘slow’ from our moniker. Realize that the single greatest impediment to the true understanding of Hutchins’s original protocol was the belief that slow movement was the target and focus. Despite countless dissertations describing the assumed and primary objective and despite the scrupulously written subprotocols for instruction on the equipment, most people simply never captured the genuine meaning.

I have heard countless reactionary objections to this statement…”Are you saying I’m an idiot? How hard is it to count to ten?” or “What do you mean I don’t understand? Ken says to go slow so I go slow”… And herein lies the source of the problem of why the protocol appears to produce varying results for people.

I find it energetically burdensome to explain this to people who are in this community and should have grasped these concepts but all too often I discover that their tenure as instructors has been largely unexamined and there’s a great deal of going through the motions.

On the other hand, I’ve patiently come to understand how often experienced instructors will come to my studio or have a discussion with me on the phone and claim to be hearing or “seeing” these ideas again for the first time. It still amazes me when I put another instructor through a workout or exercise and then I hear: “I’ve never felt that before”…

For the record, in proper exercise, slow movement is a means and not an end. It is a starting point, not the point itself. It is the method that best allows a working subject to maximally fatigue the structures. Performed properly, an honest effort means the working subject is attempting to move with all his might and as uniformly fast as possible….which, if muscle failure has occurred, means he cannot move at all. 

If the subject is a beginner, then he must MAKE himself move slowly in the early stages of the set. He must do so because he doesn’t have the slightest clue as to his capacity nor his strength. He needs to move slowly, consciously to allow his body to artificially experience load and tension. As he fatigues, it is the instructor who must stage this beginner’s efforts to increase over time.

As a beginner goes to intermediate stages of training, he will always oppose the greater challenge of higher resistance with improper behaviors, most commonly speeding up. At this stage the subject requires intimate and attendant service and instruction to cross-cut his understanding further and to be convinced that he is capable of moving slowly even when it appears that this is not even possible.

He needs to learn how to brace into the equipment and discover all the parts of pressure and tension that are not the movement arm.

He needs to become aware of the reactionary forces in each exercise and he needs to improve his concentration.

When advanced levels are reached, the subject has but one early rep to demonstrate artificiality of slow movement, sometimes less.

An advanced, strong subject is not moving slowly because he wants to; he’s moving slowly because he has no choice.  And each moment of effort during such a set requires more and more herculean effort. By the end of such a set, this subject is pushing/pulling as hard, as fast, and as enthusiastically as is humanly possible. All such effort is utterly measured, infinitely smooth and uniform. It is such because he has learned how to do this from his earlier skill acquisition, from practice, from concentration, and from sheer will.

This is why Hutchins’s cams operate the way they do. This is why most people DO NOT understand these resistance profiles: simply put, most people have neither the initial strength nor the practice time to make the determination that the machines and profiles are correct. Either they complain of the difficulty of the start position or they use too light a load and fail to compensate. As such, the resolution to determine the correctness of the profile is lost.

I recently asked a subject to be alert to his impending fatigue and to anticipate how the next rep will impact his intent to continue. I asked him to “push harder but not faster”. Yes, harder AND not faster.

Previously, in a pre-workout discussion I had him envision the following scenario: Imagine you’re riding your bicycle on level ground and moving at a speed of 13 MPH. You’re pedaling with a smooth and constant rhythm and, while you are moving relatively fast, you havesome reserve strength to at least momentarily produce more power for greater speed. Now imagine you approach a 40 degree grade, a hill. If you want to maintain your 13MPH, what must you do? Obviously the answer is that you have to pedal harder. You must pedal harder but you won’t movefaster because the hill’s grade is a greater resistance.

The approaching moments of fatigue in this subject’s exercise were very much like the hill. He’s becoming progressively fatigued AND the machine’s varying resistance was challenging him more. At this stage of the exercise, most people will either give up prematurely (and emphatically state that they are “truly done” and “couldn’t do another”) or worse, they will indeed push harder AND faster and thus ruin the whole thing by allowing the body to regain some of its lost strength.

This is where almost everyone gets it wrong because this “near failure” moment is actually more difficult than any other in the exercise. It is at this moment that he can actually transcend his genuine perceptions of his remaining strength because when he does push harder AND not faster, he will fatigue more deeply than ever, which means that on his next attempt he can push as hard and as fast as he possibly can because now he is at the precise moment of failure.

Remember, he’s in a cooled environment being ventilated so overheating will not interfere with the fatigue process. And our machines are designed to deliver greater resistance where we are stronger and less where we are weaker. By the end of the set, all factors being equal, there will be no detection of any variation of resistance.

In this case, my subject did follow my instructions and increased his perceived power without altering his speed (even though he could have) and so as the true final rep came, he pushed with all the fury of a volcano and failed outright at about 1/3 into the range of motion and he was able to do so with remarkable equanimity (much like what we see in Al Coleman in the video clips here).

None of what I describe above is easy, or simple, or even common. But it is ideal and it must be what we all strive for, for ourselves and our clients.

Renaissance Exercise requires the correct environment on the right machines and with a full understanding of the protocol. Under such conditions a proper workout is intellectually charged, philosophically elusive, and requires practice.

This is not only true for the novice, but also, and perhaps more so for the subject who has plenty of experience. It means that proper instruction isn’t just helpful, it is necessary. It means that proper equipment will possess characteristics unlike anything previously experienced. It also means that, since the true objective of exercise is the effect on the body, that the idea of movement itself is only ONE means of how we can deliver a stimulus to the subject.

Renaissance Exercise serves to supplant all former iterations of slow and high intensity training because it not only improves on the concept, it includes the whole spectrum of activity that also qualifies as exercise, such as Timed Static Contraction.

But this is another topic…

As always please post any comments or future topics you would like to discuss below and we will personally address them!

31 comments  

Nov
29
2010

The Renaissance Has Begun!

69 comments written by Kristina

Renaissance Exercise

By Gus Diamantopoulos

Inspired by an original article from Ken Hutchins

The turning point when science took new direction, when scientists took charge and finally questioned all previous explanations of the way things work around us was the Renaissance period between the 14th and 17th centuries. This was a time of great unrest and a time for thinkers to rise. It was a time of rebellion against the unproven, of opposition to tradition, and of forging a new relationship with what we now call the Scientific Method of observation and verification. This emergence of understanding touched every discipline and subject of study including philosophy, astronomy, mathematics, architecture, art, chemistry, physics, and biology.

Ironically, this was not so much an awakening of new ideas as much as it was a re-awakening of concepts once started by thinkers from antiquity whose process of innovation and technology (much of it very close to our own modern conveniences) was to be interrupted by a period of intellectual and moral bankruptcy known as the Dark Ages. It took centuries for us to escape the backward thinking and suffering of the medieval age. Many explanations have been given as to what started the Renaissance and history reveals a myriad of serendipitous discoveries intricately networking to create the path to our modern age.

But it was the centrality of the ‘experiment’–going forth into the world and making simple observations under some semblance of controlled conditions—that introduced the prospect of transparency to all and minimized the subjective component of armchair perception. For the first time in history, there now existed a possibility to find out causal relationships and thus opened the floodgates to the full development of Western Science and Technology. It has since been at the forefront of all modern thinking.

The Renaissance is in spirit, all of science as we know it. We see its influence in all the tangents of the scientific world… We see it in physics where Galileo revolutionized our understanding of motion and replaced the Aristotelian view of “final cause”. We see it in astronomy where Copernicus’s avocation led to the development of the idea of a heliocentric universe. We see it in anatomy where William Harvey’s concept of circulation replaced Galen’s concepts of separate venous and arterial systems. We see it in mathematics with Descartes’ analytic geometry and later with Newton’s calculus. And we see it in the centuries beyond the initial Renaissance with the countless advances in everything from chemistry and biology to industrial technology and the nuclear age.

Unfortunately, one area of understanding where the Renaissance spirit has been almost absent is in human exercise. The so-called “fitness” industry has become awash in a sea of backward thinking, untested and unproven premises and, worst of all, dangerous practices. It may sound extreme to suggest it but if ever there was a Dark Age for exercise we are in it.

Most of our collective consciousness concerning exercise is based on so-called “aerobics” philosophy. In 1968, Cooper coined the term, aerobics, to denote his fascination with running. He later expanded this to include a host of activities, thus crossing over to millions of people and their pet interests and pastimes. Over the past few decades, the term aerobics has been replaced by the term “cardio” under the assumption that “steady-state” activities serve to stimulate and improve the functioning of the cardiovascular system.

But nothing could be farther from the truth. In fact, aerobics undermines the necessary process to stimulate strengthening. It promotes injuries and thwarts the body’s ability to adapt to the stimulation were it to occur. In this regard, aerobics philosophy, i.e., steady-state notions, represent the Dark Age of Exercise.

It is important for all of us to realize several facts:

  • The center of metabolism in the body is the skeletal musculature. Collectively, it possesses the greatest vascularity, the greatest concentration of mitochondria, and the greatest peripheral nerve supply. It is the site of a majority of chemical reactions and heat production.
  • Although the heart is a muscle, it is involuntary. It is optimally accessed with exercise only by meaningful muscular (skeletal/volitional) loading. The very nature of steady state (aerobics) is to avoid meaningful muscular loading by burdening the bones, so that the muscles are spared to permit endurance and thus avoid exercise.
  • Cardio makes about as much sense as cutting your heart out of your chest and putting it on an exercise machine.

Aerobics is poor science. It is unhealthy. It is antithetical to exercise. It is backwards and uneducated. It is empty exercise. It subverts the loading required for exercise. It will not burn significant calories or meaningfully improve one’s appearance. It severely compromises what can be accomplished for the heart. Aerobics will incur injuries that lead to inactivity, depression, overeating, and greater fatness.

Worse, in recent years, a literal wave of bastardized exercise trends have stemmed from the “cardio” religion and have, in fact, transcended it in the fitness ranks:

  • high volume training
  • plyometrics
  • pilates
  • westernized yoga and its hybrid equivalents
  • functional training
  • explosive and ‘speed-strength’ training
  • dance aerobics
  • boxing aerobics and hybrids
  • gyro-training
  • vibration devices
  • stretching programs
  • spinning
  • cross training and recent cross-fit programs
  • boot camps
  • home exercise programs such as P90X

Despite the apparent differentiation in the activities listed above, they are all built on an achievement-oriented premise that focuses on the process of the activities and not the results. If you’ve been engaged in a program of fitness that focuses on aerobic activity such as walking or running, using elliptical machines, jogging, or any of the practices listed above, you’ve been wasting much of your time.

This may seem shocking and outrageous but I suspect most readers will have their sense of shock immediately followed by a sobering moment of quiet agreement. If engaging in the above activities did lead to any good (as promised in every infomercial and health club banner), our society would be populated with the fittest people the world has ever seen because the majority of people are doing these things. But this is not the case. In fact, there are fewer and fewer lean and fit people around today than ever before. And it’s getting worse.

But there is a way to correct the problem. There is a solution to not only the challenge of physical conditioning but also the time commitment necessary to effect the kinds of improvements we all seek so dearly.

The key to all of this is proper exercise. And proper exercise is strength training. Strength training is the only practice that can lead to total fitness; that which directly and efficiently encompasses all of the suspected and unsuspected benefits that a person can experience from exercise. Strength training is the only exercise activity that asks not “how much can you tolerate?” but more appropriately “how little do you require?”. In strength training, ONLY the results matter; the process is secondary.

Renaissance Exercise® is the protocol and philosophy that best exemplifies these elements. It embodies the most valid contributions of the few individuals from history who gave us valid exercise principles. These pioneers represent the spirit of the scientific revolution and are among the very few who have applied the rigors of systematic experimentation to the subject of human performance. There’s Gustaf Zander, who emerged with over 20 exercise machines in 1865, the likes of which would still rival the most modern equipment of today’s monstrous health clubs. There’s Arthur Jones, who in 1970 emerged with his exercise philosophy known as Nautilus®. As with Zander over a century before, Nautilus Philosophy swung the pendulum hard toward science. Jones’ ideas reopened the renaissance started by Zander to place exercise with its proper focus: strength training. And finally there’s Ken Hutchins, who in 1982 emerged with SuperSlow® Exercise Protocol, which served to both correct and supersede Nautilus philosophy based on its emphasis of speed control and featuring specialized equipment (1999) to foster this most-ideal protocol.

True exercise stimulates skeletal muscular strengthening. All reasonable expectations from exercise are accessed through the skeletal muscles—the only window into the body—by strengthening or attempting to strengthen the skeletal muscles. These expectations include:

  • improvements in bone density
  • vascular efficiency
  • metabolic efficiency
  • joint stability
  • muscular strength
  • and cosmetics

It’s time to replace all the backward thinking, the erroneous concepts and the absurd and dangerous practices with valid principles and a new understanding.

It’s time to truly level the playing field so that the most feeble, debilitated and elderly homebody can eventually perform with the same sense of vitality and purpose as the most truly gifted, advanced and youthful athlete.

It’s time to ensure that a program of progressive intensity is never compromised by equally progressive risk of injury.

It’s time to admit that exercise requires not only ample intensity but also the correct dosage of volume and frequency.

It’s time to embody those valid contributions of Zander, Jones, and Hutchins.

It’s time to explode forward with insights, applications, and the equipment to effect it all in ways never seen before now.

It’s time to BECOME POWERFUL…. It’s time for RENAISSANCE EXERCISE.

Please post any comments or future topics you would like to discuss below and we will personally address them!

69 comments