Recently started dieting for The Cincinnati Monster Mash. For me, the preparation and physical changes are the exciting part. I also have the desire to prove to myself that training is the easiest and lesser of part of preparing for a contest. Although I have modified my training slightly, for the last 2 years I have trained my whole body once every 6-7 days using the principles of super slow. In this protocol I lifted the weight (positive movement)in 5-10 seconds and lowered the weight (negative movement) in 10 seconds. My strength gains were steady and can honestly say that I was capable of maintaining a body weight of 195-200 lbs.. The modifications to the training are being implement to build muscle with a slightly greater metabolic involvement. I will change the rep speed to 3-4; the old nautilus protocol. I will also workout 3x/week separating push, pull and legs into 30 minute sessions with again only one set per exercise. In the two workouts since the change I have done 3-4 exercises for major body parts and 2-3 on smaller muscles. Neither workout last 30 minutes and I was sufficiently tired and pumped to the max. Post workout soreness is more evident, but that was to be expected with the changes.

This video is a good representation of how to properly lift.

As an aside, I was stopped yesterday by a guy in the gym who said He had been watching me for a few weeks and never saw anyone lift with so much discipline. He went on to compliment on how slow and precise I made each rep in each exercise. Talk about ego boost! When first started lifting in this manner I was very self conscious because the weights were not as heavy as I used to lift.

I hope to put more pictures and updates on my little experiment. I recently had my body fat and diet analyzed by Dave Pertuset at Wiefit in Newport Kentucky and I have to say eating more has made a big difference in just the last 4 days. My waist is already down an inch and I am having no trouble eating the 6 times a day; except for the cooking and cleaning part.

Dr David Marcon
Work Smarter Not Harder!
Cincinnati, OH
www.drdavidmarcon.com