Table of Contents
Read Part 1 for more context on what slow lifting is and why you might want to use this exercise protocol. Read Part 2 for how to lift slowly during your weight training workouts. Read Part 3 for ideas on how to eat to support muscle repair and burning fat.
Read the Primary Nutrition Changes section below for the high-level adjustments I made to my eating habits to support Slow Lifting. Read the Eating Protocol Details for more specifics and an example protein shake. Read the Sample Meal Plan for a day in the life of my stomach.
These measurements were taken on 12-30-2016.
- Weight – 186 lbs
- Body Fat 10.8%
- Waist – 33 inches
- Hips – 40 inches
- Neck – 15 inches
- Mid biceps – 13 inches each
- Mid thigh – 22 inches each
- Squat – 185 lbs
- Incline Bench Press – 155 lbs
- Barbell Row – 95 lbs
- Deadlift – 145 lbs
- Overhead Press – 95 lbs
- Pull Up – Bodyweight
Five Weeks Later
These measurements were taken on 02-03-2017.
- Weight – 184 lbs (-2 lbs)
- Body Fat 9.2% (-1.6%)
- Waist – 32 inches (-1 in)
- Hips – 39 inches (-1 in)
- Neck – 15 inches (Same)
- Mid biceps – 13 inches each (Same)
- Mid thigh – 23.25 inches each (+1.25 in)
- Squat – 215 lbs (+30 lbs)
- Incline Bench Press – 165 lbs (+10 lbs)
- Barbell Row – 115 lbs (+20 lbs)
- Deadlift – 195 lbs (+50 lbs)
- Overhead Press – 115 lbs (+20 lbs)
- Pull Up – Bodyweight + 5 lbs (+5 lbs)
- Slow Lifting is excellent for strength maintenance for anyone with good starting strength.
- The Slow Lifting Eating Protocol is excellent for burning fat and maintaining muscle.
- Use a clock to count the speed of your reps. Optionally, set a noise to sound every five or ten seconds at the halfway mark or completion of each rep.
- Increase weights only when you complete the prescribed reps from Part 2 with a ten-second rep count. Keep your ego in check.
Who should use this program?
- Fit individuals, who want to increase or maintain strength in the minimum time
- Athletes, who want a change-up workout for 4-8 weeks to let their body recover while maintaining strength
- Out-of-shape individuals with good lifting technique and mobility, who want to increase strength quickly
Who should avoid this program?
- Out-of-shape individuals who haven’t mastered basic lifting technique for these exercises or have injuries or mobility issues
- Fit individuals or Athletes, who want to maximize their strength gains and are willing to invest significant time and effort in a high volume of training
The difference between who you are and who you want to be is what you do. – Bill Phillips