Vic - it’s hard to believe Casey’s results in the Colorado Experiment. However, it’s surprisingly easy to test for ourselves. I’m curious what prompted you to try this protocol given how easy it would have been to dismiss the claims. Given your own success, do you plan to run this program indefinitely now?
I’m 43, small by modern standards (5’-10” and 160 pounds). Not really looking to add mass. Is this a viable approach for long term maintenance?
It’s a grueling workout that I find requires a lot of mental discipline and mental toughness to get through (at least for me). I documented my strength and size gains in the article. I’m giving it a go for a second 30 day period to see how things develop.
I came across a Facebook post about it and was intrigued. I like to experiment with workouts, diets, etc. since I track everything in such detail.
I do like the simplicity of it, especially coming off my five day, every day different workout routine I was doing previously.
And I have to say I am bloody amazed at the progress I’m making on some exercises, the leg press in particular. I’ve always felt I had gimpy legs, and today I was one pin away from the bottom of the rack for 10 slow reps.
So for each exercise, you do a warm up and a working set? Is that right? What’s different about the warm up set, meaning are you using the same 6-4 but at lower weight?
Nope. I only do a warm-up set on the first, heaviest exercise. For me, it’s the leg press. I don’t want to jump in cold and push almost 400 lbs. I start that at 130 lbs (where I started a couple months ago, for consistency) at the 6-4 count, rest a minute, and then do the full weight.
All other exercises I do a single set at the target weight.
Let me know how it works for you. First few workouts you'll be trying to dial in the right weight amounts. A few guys have switched over to this and have all told me about big strength gains in a short amount of time. Just be careful and don't try to be a hero. :)
Dr Doug mcguff has a similar approach . He wrote the book body by science and references similar studies with similar approach, 10 seconds up and 10 seconds down. It is much more mentally challenging than anything, and works best if you can actually go to complete failure safely (not underneath free weights). Your body screams at you way before actual failure and it's very easy to cry uncle early because you don't necessarily have a set number of reps to target. It's a great approach in many ways and a good way to switch things up. I found I started to gravitate away from it though after a period of time.
Yes, slow reps are definitely mentally challenging, and that approach sounds even more difficult than what I’m doing. And I can understand moving away from what you describe after awhile if it’s that mentally taxing.
Myself, I find it a bit more difficult to drag myself to the gym anticipating the difficulty. But once I’m there, I’m all in. And it’s a blessing that time-wise it’s a short workout.
I keep see versions of this being talked about. Interested but still not convinced I won't lose gains. I'm 66 (and not a man, since that is really your audience).
Vic - it’s hard to believe Casey’s results in the Colorado Experiment. However, it’s surprisingly easy to test for ourselves. I’m curious what prompted you to try this protocol given how easy it would have been to dismiss the claims. Given your own success, do you plan to run this program indefinitely now?
I’m 43, small by modern standards (5’-10” and 160 pounds). Not really looking to add mass. Is this a viable approach for long term maintenance?
I really appreciate the response. I have a tendency to bounce around between programs, especially when I read a well written testimony such as yours.
You’ve inspired me to run it for the month of April. Thanks for sharing your experience.
Definitely let me know how it turns out. Another one of done a few times is Jeff Cavalier’s AX-1 program.
It’s a grueling workout that I find requires a lot of mental discipline and mental toughness to get through (at least for me). I documented my strength and size gains in the article. I’m giving it a go for a second 30 day period to see how things develop.
I came across a Facebook post about it and was intrigued. I like to experiment with workouts, diets, etc. since I track everything in such detail.
I do like the simplicity of it, especially coming off my five day, every day different workout routine I was doing previously.
And I have to say I am bloody amazed at the progress I’m making on some exercises, the leg press in particular. I’ve always felt I had gimpy legs, and today I was one pin away from the bottom of the rack for 10 slow reps.
I ll start tomorrow and try it for 2-3 weeks. I (55old) also have serious history of shoulder injuries , extreme sports and painful joints. Thanks
Be careful. Listen to your body. Don’t push too hard at first. Find your levels.
So for each exercise, you do a warm up and a working set? Is that right? What’s different about the warm up set, meaning are you using the same 6-4 but at lower weight?
Nope. I only do a warm-up set on the first, heaviest exercise. For me, it’s the leg press. I don’t want to jump in cold and push almost 400 lbs. I start that at 130 lbs (where I started a couple months ago, for consistency) at the 6-4 count, rest a minute, and then do the full weight.
All other exercises I do a single set at the target weight.
Thank you much for the quick response. I’m 54 with some aches. Going to give this a go. I bet this will help with jiu jitsu as well.
Let me know how it works for you. First few workouts you'll be trying to dial in the right weight amounts. A few guys have switched over to this and have all told me about big strength gains in a short amount of time. Just be careful and don't try to be a hero. :)
Feel free to DM me with any questions.
Dr Doug mcguff has a similar approach . He wrote the book body by science and references similar studies with similar approach, 10 seconds up and 10 seconds down. It is much more mentally challenging than anything, and works best if you can actually go to complete failure safely (not underneath free weights). Your body screams at you way before actual failure and it's very easy to cry uncle early because you don't necessarily have a set number of reps to target. It's a great approach in many ways and a good way to switch things up. I found I started to gravitate away from it though after a period of time.
Yes, slow reps are definitely mentally challenging, and that approach sounds even more difficult than what I’m doing. And I can understand moving away from what you describe after awhile if it’s that mentally taxing.
Myself, I find it a bit more difficult to drag myself to the gym anticipating the difficulty. But once I’m there, I’m all in. And it’s a blessing that time-wise it’s a short workout.
Thanks Vic. Im going to try it
Tried a slightly modified version of this workout this morning after about 8 years of the same basic routine. Thanks for the inspiration!
That’s great! Keep me posted on how it works for you. 💪
I keep see versions of this being talked about. Interested but still not convinced I won't lose gains. I'm 66 (and not a man, since that is really your audience).
What kind of gains are you afraid to lose?