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Power of 10
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Produktbeschreibungen
Pressestimmen
This book’s not just smart, it’s refreshingly funny! Power of 10 makes me stronger. Adam’s program works. (Leslie Stahl )
Kurzbeschreibung
A fitness expert presents a revolutionary exercise program--slow strength training--that will forever change the way Americans work out.
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Einleitungssatz
"I've put this question to hundreds of people before they begin training: ""What would you call an exercise technology , so advanced in it...builds lean muscle up to 50 percent faster than other exercise" Lesen Sie die erste Seite
Buchdeckel | Copyright | Inhaltsverzeichnis | Auszug | Stichwortverzeichnis | Rückseite
"I've put this question to hundreds of people before they begin training: ""What would you call an exercise technology , so advanced in it...builds lean muscle up to 50 percent faster than other exercise" Lesen Sie die erste Seite
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84 Rezensionen
317 von 319 Kunden fanden die folgende Rezension hilfreich
A great book- the system really works
8. April 2003
Format:Gebundene Ausgabe
I picked up this book in late December and started the program in January. My main motivation was to spend less time at the gym so I could pursue martial arts. I just didn't have the time for karate with doing weight training 3 times a week and cardio 3-4 times a week. Well, I was a tight size 8 before I started and now I am a size 4. I really didn't expect to lose weight or inches just to maintain my fitness level. I also read the "Slow Burn Fitness " book which is very informative. I feel Slow Burn does go into the science of why it works better than "power of 10" but on a practical level it is a bit harder to follow. It also does not discuss the nutrition aspect as well as power of 10. From the Power of 10 I realized that I was actually working TOO HARD and neglecting rest, which is highly underrated in my opinion. I always thought I was not seeing progress because I was not doing enough but in reality I was not giving my body a chance to build the muscle. People have asked me how I lost the weight and I tell them " I stopped trying so hard. " The nutrition plan is very easy to take, similar to "Body for Life " but better because it doesn't push alot of supplements and shakes. It is very simple and balanced. Eat protein with every meal. Don't eliminate carbs- just the low quality white carbs. Don't deprive yourself totally- eat what you want one day a week. Honestly, I am not even that strict about keeping to the nutrition program and I am still losing inches! I don't agree about the book's claim that cardio is totally unnecessary but I agree that cardio has been overrated. Now my weight training is a priority and if I have time for the cardio ( which I love for stress relief anyway ) I do it. I do feel less pressure to do the strenous cardio however so if I want to take a brisk walk rather than an intense spin class I don't feel guilty. If I feel like it I do intense cardio like spin classes for 30 minutes rather than a full hour class. If you are getting frustrated with your progress in your usual routine or want to start working out and don't have much time, do yourself a favor and start this program. It really works. A note to women: When explaining my new regime to trainers at my gym and others involved in fitness, they responded by saying that this sort of program will build too much bulk in women. This was not my experience at all and I tend to bulk up. I think that the nutrition and exercise program helped me lose some of the surface layers of fat that were laying on top of the muscle I had. I am definitely trimmer than I was before. (...)
71 von 71 Kunden fanden die folgende Rezension hilfreich
slow lifting feels better
9. Oktober 2007
Format:Gebundene Ausgabe
If you're interested in the idea of lifting weight slowly, there are 3 books, that I am aware of, to consider:
1) Super Slow: The Ultimate Exercise Protocol, by Hutchins
2) The Slow Burn Fitness Revolution, by Hahn
3) Power of 10, by Zickerman
To sum up 1-3: lift weights slowly to help lessen momentum so you are lifting the weight using as much muscle as possible, which will lead to muscle failure, and can help reduce the possibility of injury. Also be wary of the stress caused by aerobics. Work out less per week so you have time for a real life, and follow a sensible diet.
Note that 1-3 all are preachy about weights being superior to health over aerobic exercise, although 3) is much less so. Also note that they don't seem to say 'get rid of' cardio, but that weightlifting provides some cardiovascular benefits itself, and to do aerobics as a supplement never as a substitute.
Some miscellaneous comments:
1) reads like a dissertation or a scientific manual, while 2) and 3) are popular reading, 3) moreso.
I like the comparison to taijiquan (t'ai chi ch'uan) that 1) makes.
Dislike the endless "this worked for me!" anecdotes in 1-3.
3) seems to have zero references.
2) and 3) take a lot of material from 1).
3) doesn't seem to be against stretching, but rather says stretching is built into the slow moving full range of motion system.
Final verdict? Get 3) because it is less preachy, costs less, and presents the main ideas from 1) in a more accessible form.
1) Super Slow: The Ultimate Exercise Protocol, by Hutchins
2) The Slow Burn Fitness Revolution, by Hahn
3) Power of 10, by Zickerman
To sum up 1-3: lift weights slowly to help lessen momentum so you are lifting the weight using as much muscle as possible, which will lead to muscle failure, and can help reduce the possibility of injury. Also be wary of the stress caused by aerobics. Work out less per week so you have time for a real life, and follow a sensible diet.
Note that 1-3 all are preachy about weights being superior to health over aerobic exercise, although 3) is much less so. Also note that they don't seem to say 'get rid of' cardio, but that weightlifting provides some cardiovascular benefits itself, and to do aerobics as a supplement never as a substitute.
Some miscellaneous comments:
1) reads like a dissertation or a scientific manual, while 2) and 3) are popular reading, 3) moreso.
I like the comparison to taijiquan (t'ai chi ch'uan) that 1) makes.
Dislike the endless "this worked for me!" anecdotes in 1-3.
3) seems to have zero references.
2) and 3) take a lot of material from 1).
3) doesn't seem to be against stretching, but rather says stretching is built into the slow moving full range of motion system.
Final verdict? Get 3) because it is less preachy, costs less, and presents the main ideas from 1) in a more accessible form.
225 von 239 Kunden fanden die folgende Rezension hilfreich
This works, what do people not understand??
7. September 2003
Format:Gebundene Ausgabe
Having been familiar with an exercise protocol that emphasizes very slow movement, Zickerman's book as well as that of Frederick Hahn's, to me anyway, revealed nothing new. Rest assured, this stuff works and works well!
I get a kick out of the negative reviews, the one and two star types. The reader from Atlanta, Georgia ("Gruelling") makes me chuckle. Claims to have tried it for 3 months and gave up! What, you were looking for a quick fix?? The changes evidently were not "dramatic" enough for them. Also, their absurd statement that they have seen people at their gym doing super slow for "years" (unlikely as so few people really know about the pioneering work that Ken Hutchins did in this field), and that "while not overweight, not exactly super toned either". Please, did it ever occur to you that they might have less than optimal eating habits??!! This person appears to be happy living in the gym, and good luck to you in the future when your overuse injuries from aerobics start to act up! How about the reader from Texas ("Not even close"), who claims that this is only for couch potatoes (huh??) and that the science is flat out wrong. Thanks for the laugh! Thankfully, there was a 5 star review from a personal trainer, as I would be inclined to think that the negative stuff comes from trainers and/or gym owners who have a vested interes in people setting records for gym attendance.
My background? OK, years of lifting, and I mean serious squatting and deadlifting that made me big (5'7", 220 and 18% BF)and "strong" (how functional was that strength is what I always wondered). Enough was enough, all the little aches and pains and for what? Quit lifting two and a half years ago, started hiking, swimming(an exercise which I have become good at and love), and playing some recreational hockey. My only strength training was good old-fashioned bodyweight exercises in the privacy of my home. Yup, multiple variations of pushups, chin/pull-ups with a bar over the doorway, etc. Maintained all my size and just felt better. Who cares whether I could still squat 365 for reps or deadlift close to 500 for a single. Not I at that point.
6 months ago, headed back to the gym for once a week workouts using this book as a guide. Brutally tough, but oh so satisfying. I perform 6 exercises, one set each, on Hammer machines. Actually, only every other Saturday am I in the gym. I alternate with a bodyweight workout at home. Try 10 second up/10 second down pullups, an experience you will not soon forget. Along with cleaning up my eating habits (the nutritional advice in this book is worth the price alone as it is so practical and doable and does not smack of extremism), I am down to a muscular 197 (11% BF). I am now asked if I compete as a bodybuilder. Whatever. All I know is that I am functionally strong, have a physique which causes people to do double takes, and enjoy a balanced life. All this with 25 minutes a week of resistance work.
With all due respect to Frederick Hahn, I prefer Zickerman's treatise, as it is less "extreme", and he sees nothing wrong with aerobics in moderation, as well as some stetching. His humor makes for an easier read as well.
I get a kick out of the negative reviews, the one and two star types. The reader from Atlanta, Georgia ("Gruelling") makes me chuckle. Claims to have tried it for 3 months and gave up! What, you were looking for a quick fix?? The changes evidently were not "dramatic" enough for them. Also, their absurd statement that they have seen people at their gym doing super slow for "years" (unlikely as so few people really know about the pioneering work that Ken Hutchins did in this field), and that "while not overweight, not exactly super toned either". Please, did it ever occur to you that they might have less than optimal eating habits??!! This person appears to be happy living in the gym, and good luck to you in the future when your overuse injuries from aerobics start to act up! How about the reader from Texas ("Not even close"), who claims that this is only for couch potatoes (huh??) and that the science is flat out wrong. Thanks for the laugh! Thankfully, there was a 5 star review from a personal trainer, as I would be inclined to think that the negative stuff comes from trainers and/or gym owners who have a vested interes in people setting records for gym attendance.
My background? OK, years of lifting, and I mean serious squatting and deadlifting that made me big (5'7", 220 and 18% BF)and "strong" (how functional was that strength is what I always wondered). Enough was enough, all the little aches and pains and for what? Quit lifting two and a half years ago, started hiking, swimming(an exercise which I have become good at and love), and playing some recreational hockey. My only strength training was good old-fashioned bodyweight exercises in the privacy of my home. Yup, multiple variations of pushups, chin/pull-ups with a bar over the doorway, etc. Maintained all my size and just felt better. Who cares whether I could still squat 365 for reps or deadlift close to 500 for a single. Not I at that point.
6 months ago, headed back to the gym for once a week workouts using this book as a guide. Brutally tough, but oh so satisfying. I perform 6 exercises, one set each, on Hammer machines. Actually, only every other Saturday am I in the gym. I alternate with a bodyweight workout at home. Try 10 second up/10 second down pullups, an experience you will not soon forget. Along with cleaning up my eating habits (the nutritional advice in this book is worth the price alone as it is so practical and doable and does not smack of extremism), I am down to a muscular 197 (11% BF). I am now asked if I compete as a bodybuilder. Whatever. All I know is that I am functionally strong, have a physique which causes people to do double takes, and enjoy a balanced life. All this with 25 minutes a week of resistance work.
With all due respect to Frederick Hahn, I prefer Zickerman's treatise, as it is less "extreme", and he sees nothing wrong with aerobics in moderation, as well as some stetching. His humor makes for an easier read as well.
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