Matt

For men over 40, the importance of maintaining muscle strength while protecting joint health is paramount. This is where super slow strength training, pioneered by Doug McGuff, comes into play. The technique prioritises slow, controlled repetitions to maximise muscle engagement, minimise injury risk, and still deliver impressive gains. But does this method really work? I n this article, we’ll explore the science behind super slow strength training, provide practical guidance, compare it with other popular methods, and offer a comprehensive breakdown of a Doug McGuff Body by Science Workout Example. By the end, you’ll see why this method might be the most effective, especially for men over 40. Super Slow Strength Training: What is It? Super slow strength training is a weightlifting method where each repetition is deliberately slowed down to between 10 and 20 seconds per rep. The goal is to increase time under tension—the amount of time your muscles are actively working during a set. By eliminating momentum and focusing on control, this technique forces the muscles to work harder, even with lighter weights, and provides the ideal stimulus for muscle growth. The method was popularised by Doug McGuff, a physician and fitness expert. McGuff advocates for an intense yet controlled approach to lifting, focusing on muscle activation and joint safety rather than heavy weights and fast reps. His philosophy is summarised in his statement: “It’s not how much weight you lift, but how intensely you engage the muscles during the lift.” Why Super Slow Strength Training Can Be Effective The key to super slow strength training is its ability to maximise time under tension (TUT). TUT is one of the most critical factors in muscle growth. A study from the Journal of Strength and Conditioning Research found that increasing the duration of reps significantly enhances muscle fibre recruitment, particularly in type I (slow-twitch) muscle fibres, which are often neglected in traditional, faster-paced training. This method also helps protect the joints, making it particularly useful for older men. Fast reps with heavy weights can place excessive strain on the joints, leading to injuries over time. In contrast, super slow strength training uses lighter weights while still achieving muscle growth through greater time under tension. As McGuff explains, “Intensity is what drives muscle growth, not the weight itself. Slow, controlled reps with high focus will give you the results you need.” The Science of Muscle Growth: Why Super Slow Strength Training Works Muscle growth, or hypertrophy, occurs when muscle fibres experience small tears due to mechanical tension and metabolic stress. The body repairs these tears by making the fibres thicker and stronger. Here are the key drivers of hypertrophy: A study in the European Journal of Applied Physiology found that increasing time under tension during reps significantly improves muscle fibre recruitment, especially in slow-twitch fibres, which are often underutilised in traditional fast-paced lifting. Long-Term Benefits of Super Slow Strength Training for Men Over 40 The benefits of super slow strength training go beyond immediate muscle growth, especially for men over 40. Here’s why this method supports long-term fitness and health: For men looking for a sustainable training method that will help maintain strength and protect their bodies long term, super slow strength training is ideal. Why It Doesn’t Work for Everyone: The Importance of Intensity While super slow strength training is highly effective, it’s not without its challenges. The method relies heavily on reaching a high level of intensity during each set. Each rep must be slow and controlled, and the final rep should push your muscles to the point of failure. This means you shouldn’t be able to complete another rep with proper form. If you don’t push yourself to this level of intensity, super slow strength training may not deliver the desired results. For many, maintaining the necessary intensity with lighter weights can be a challenge, which is why some may not see the results they expect. Comparing Super Slow Strength Training to Other Methods How does super slow strength training compare to other popular methods like HIIT, CrossFit, and traditional bodybuilding? Each method has its strengths, but super slow strength training excels in safety, joint protection, and efficiency. Mental and Psychological Benefits of Mindfulness in Super Slow Strength Training An often-overlooked benefit of super slow strength training is the mental and psychological advantage it offers. By focusing on each movement and slowing down the pace, you engage in a form of mindfulness during your workout, which can have several benefits: Myth-Busting: Addressing Misconceptions About Super Slow Strength Training Despite its proven effectiveness, super slow strength training is often misunderstood. Let’s clear up some common myths: How to Progress with Super Slow Strength Training To make continual progress with super slow strength training, it’s essential to increase intensity gradually. Here’s how you can ensure steady improvement: Doug McGuff’s Background: Enhancing Authority Dr Doug McGuff is not just a fitness expert—he’s also a practising emergency physician and an advocate for high-intensity, low-frequency strength training. His book Body by Science is a must-read for those interested in learning more about his scientifically backed approach to fitness. McGuff’s philosophy of training revolves around the idea that less can be more. By slowing down the reps and focusing on time under tension, you can build muscle without risking injury, all while spending less time in the gym. His contributions to the fitness world have been immense, and his methods are well-regarded in both medical and fitness communities. Doug McGuff Body by Science Workout Example Dr Doug McGuff’s workout follows the principles of super slow strength training, emphasising slow, controlled movements to maximise muscle activation and minimise joint strain. Here’s a detailed breakdown of how to perform each exercise using his approach: 1. Leg Press 2. Chest Press 3. Lat Pulldown 4. Shoulder Press 5. Seated Row Key Takeaways Want an ultimate muscle building guide that learns from my mistakes? Click here. Conclusion Incorporating super slow strength training into your routine can help you build muscle, protect your joints, and improve … Read more

Have you ever looked in the mirror and felt frustrated by a soft, undefined physique despite being relatively slim? You’re not alone! The skinny fat phenomenon affects countless individuals, but here’s the good news – it’s entirely beatable and rather easy to understand. Once you beat it, welcome to your lean and muscular physique. In fact, a study by the American Council on Exercise found that targeted resistance training can increase muscle mass by up to 3.1 pounds in just 8 weeks, even in beginners. Imagine what that could do for your physique! I’ve been there myself, and let me tell you, it’s no fun feeling like you’re stuck in fitness limbo. When I started strength training many moons ago (feels like eons now), I looked like a relatively slim child, but shirtless, my chest looked a little flabby, and there wasn’t an ab in sight. Dr. Stuart Phillips, a leading researcher in muscle protein synthesis, highlights that resistance training, when combined with adequate protein intake, can effectively stimulate muscle growth. He explains that “resistance training increases muscle protein synthesis rates, particularly when dietary protein intake is optimised.” In this comprehensive guide, we’ll dive into the root causes of being skinny fat and arm you with proven strategies to transform your body. Get ready to say goodbye to skinny fat and hello to a lean and muscular you! Fat Loss and a Bit of Muscle Gain Is What Stands Between You and Eliminating Skinny Fat Contents What Is Skinny Fat and How to Transform It First things first – what exactly is “skinny fat“? It’s a term used to describe individuals who appear thin or have a “normal” BMI but carry a high percentage of body fat relative to their muscle mass. This can result in a soft, undefined appearance, even if you’re not overweight by traditional standards. Here’s the deal: your weight on the scales doesn’t tell the whole story. You could be within a “healthy” weight range but still have a higher-than-ideal body fat percentage. This is where the importance of body composition and recognising that BMI is a broken measurement comes into play. It’s not just about how much you weigh, but what that weight is made up of – muscle, fat, bone, and water. Simply put – you’re carrying too little muscle and a higher-than-average body fat percentage. You simply need to lose fat and gain some muscle. Hey presto, you now understand what’s needed for a skinny fat transformation to achieve a lean and muscular physique. You’ll find many great articles on the website to compliment this one. Nutrition Strategies to Beat Skinny Fat and Build a Lean and Muscular Physique Now that we understand what we’re dealing with, let’s talk about one of the most crucial aspects of beating skinny fat – nutrition. You’ve probably heard the saying, “You can’t out-train a bad diet,” and it’s absolutely true! The key to transforming your body composition lies in a balanced, whole-food diet. Here’s what you need to focus on: Body Recomposition: The Newbie Advantage One of the biggest benefits of starting your skinny fat transformation is what’s known as the newbie advantage. This term refers to the rapid progress beginners can make when they start strength training, particularly if they’ve never done any serious weightlifting before. When you’re new to weight training, your body responds incredibly well to even the most basic movements. Your muscles haven’t been exposed to resistance before, so they grow quickly in response to the stimulus. Here’s why you can expect rapid gains as a newbie: Newbies have the advantage of body recomposition, where you can burn fat and gain muscle simultaneously, something much harder to achieve for advanced trainees. Make the most of this window by focusing on consistent, progressive training and a solid nutrition plan. Resistance Training: Your Secret Weapon Against Skinny Fat If you want to say goodbye to skinny fat and hello to a lean and muscular physique, resistance training is your secret weapon. Resistance training, also known as weightlifting or strength training, provides the stimulus your body needs to build and maintain muscle mass. The more muscle you have, the higher your metabolic rate, meaning you burn more calories at rest, which helps shed body fat and gives you that lean and muscular look. Why Resistance Training Works So Well Focus on Compound Exercises To maximise your time in the gym, your focus should be on compound exercises. These are movements that engage multiple muscle groups at once, making them more effective for building muscle and burning calories. Here are the key compound exercises to include in your routine: Compound exercises are more effective than isolation exercises (like bicep curls) because they involve more muscle groups and burn more calories in less time. They’re your ticket to a lean and muscular physique. This isn’t too say isolation exercises are useless – just prioritise compound movements at the beginning of your workout. Progressive Overload: The Key to Consistent Muscle Growth Progressive overload is the principle of gradually increasing the weight, reps, or intensity of your workouts over time to continually challenge your muscles. This is essential for building muscle and strength. Cardio for Skinny Fat: Friend or Foe? Cardio has its place, but when your goal is to transition from skinny fat to lean and muscular, cardio needs to be managed carefully. While cardio can help with fat loss, doing too much of it can interfere with muscle growth. Prioritise HIIT (High-Intensity Interval Training) HIIT is the perfect cardio option for those looking to get lean without sacrificing muscle. HIIT involves short bursts of intense exercise followed by rest periods. Not only does HIIT torch calories during the workout, but it also boosts your metabolism for hours afterward. Limit Steady-State Cardio While steady-state cardio (like jogging or cycling at a consistent pace) can improve cardiovascular health, too much of it can cause muscle loss, especially if paired with a calorie deficit. If you enjoy steady-state cardio, … Read more

 As a busy dad, finding time to work out can feel impossible. Between work, family, and trying to squeeze in personal time, long workouts just don’t fit into your schedule. However, with the right approach, you can still build muscle, shed fat, and stay in great shape—all in a fraction of the time. By learning how to save time in the gym and incorporating time saving workouts, you can achieve impressive results without spending hours training. This article will show you how to maximise your fitness results by using efficient gym techniques, expert advice, and proven strategies—all while keeping your gym sessions short and effective. I’m Always Looking to Save Time in The Gym At 42, with three kids ranging from 6 to 18 years old, I’ve learned that long gym sessions don’t fit into the reality of fatherhood. But I still wanted to stay lean, strong, and healthy. Through trial and error, I discovered how to save time in the gym by using smarter, more efficient workout methods. Now, with just three 45-minute gym sessions per week, I’m in better shape than ever. My routine revolves around time saving workouts that deliver results without wasting time. I’m 5 foot 10, weigh around 180 lbs (81kilos) and carry just 12% fat (around 10 in the summer time and potentially around 14 mid winer for the padding… and mince pies).  My resting heart rate is just 42 beats per minute (the lower generally means the fitter you are) and my key gym lifts are at the elite category for my height and weight.  Don’t worry, this blog article and this blog is all about you and what I can do to add value in return for your precious time. It’s far from a boastful section (I screw up more than most), but it’s a call to action – with these time saving workout tips for dads and digesting my below linked related content, you can absolutely build muscle, lose fat and look fantastic no matter how busy you are.  Efficient Gym Techniques for Time Saving Workouts The key to getting fit without spending hours in the gym is in using efficient gym techniques. According to a study in the Journal of Sports Science and Medicine, methods like supersets and drop sets increase workout intensity and efficiency, leading to better muscle activation and fat loss. These techniques ensure that your workouts are both effective and time-efficient. How Supersets Help You Save Time in the Gym What Are Supersets? Supersets involve alternating between two exercises that target different muscle groups, reducing rest time while keeping your heart rate high. According to Dr. Brad Schoenfeld, an expert in exercise science, “Supersets allow you to achieve higher training density, making your workouts more effective in less time.” Full Body Superset Workout Example Here’s a full-body superset workout designed to get you in and out of the gym in less than 45 minutes: By minimising rest time and performing these exercises in pairs, you’ll finish your workout faster without sacrificing results. Split Routine Superset Workouts If you prefer split routines, supersets work just as well. Here’s an example for Back/Shoulders/Biceps and Chest/Legs/Triceps: Back/Shoulders/Bicep Superset Workout Chest/Legs/Triceps Superset Workout According to research published in the *Journal of Strength and Conditioning Research*, supersets can reduce overall workout time by up to 50% while maintaining the same level of muscle activation. Tri-Sets: Another Time Saving Workout Strategy Tri-sets take the efficiency of supersets to the next level by combining three exercises back-to-back with no rest in between. This method keeps your heart rate high and maximises the time your muscles are under tension. What Are Tri-Sets? A tri-set involves performing three exercises consecutively with no rest. According to Joe Wicks, fitness coach and author, “Tri-sets are perfect for people with limited time. They help you burn more calories while building muscular endurance.” Tri-Set Workout Example Here’s a Back/Shoulders/Legs tri-set workout: Perform each exercise back-to-back, rest for 1-2 minutes after completing the set, and repeat for three rounds. Chest/Biceps/Triceps/Abs Tri-Set Example For a chest, biceps, triceps, and abs workout, try this tri-set: Add this ab finisher: Tri-sets are particularly effective for increasing muscle activation and fat burning, making them ideal for time saving workouts. Rest-Pause and Drop Sets for Maximum Efficiency in the Gym Rest-pause sets and drop sets are two highly effective techniques for increasing workout intensity without extending your gym time. These methods help you break through plateaus and maximise muscle growth in less time. Rest-Pause Sets In a rest-pause set, you perform a set to near failure, rest for 5-10 seconds, and then squeeze out a few more reps. Dr. John Rusin, a strength coach, explains that “Rest-pause sets are an efficient way to add more volume to your workout without extra time.” A study in the European Journal of Applied Physiology supports this, showing that rest-pause sets increase muscle hypertrophy without significantly increasing training time. Drop Sets Drop sets involve reducing the weight after reaching failure and continuing the set with lighter weights. This keeps your muscles working longer, promoting greater muscle growth in a shorter time. For example: Research published in the Journal of Strength and Conditioning Research found that drop sets enhance muscle growth while reducing overall workout time, making them perfect for busy individuals. How to Structure Your Weekly Workout to Save Time Here’s a sample weekly workout plan that incorporates supersets, tri-sets, and rest-pause sets to maximise your results while minimising your time in the gym. Sample Weekly Plan: This plan gives you three intense strength training sessions per week, plus quick HIIT sessions to maintain cardiovascular health. Sneak in 10,000 Steps Daily Even if your gym time is limited, staying active throughout the day is crucial. One easy way to do this is by aiming for 10,000 steps each day. A study published in JAMA Internal Medicine found that walking 8,000 to 12,000 steps per day significantly lowers the risk of all-cause mortality. Here’s how you can hit your step goal without needing more … Read more

Imagine you’re at the gym, and you spot a chap doing a different workout every day, swearing it’s the secret to massive gains. Welcome to the world of muscle confusion, a concept that’s been buzzing around fitness circles like a hyperactive protein shake. But is there any truth to the muscle confusion myth, or is it just another fitness fad destined for the dustbin? What’s the truth about workout variety? Let’s flex our mental muscles and sort out the facts from the fiction, shall we? What is the Muscle Confusion Myth Theory? The muscle confusion theory is like a surprise party for your muscles. The idea is that by constantly changing your workout variety, you’ll keep your muscles guessing, preventing them from adapting to any single routine. Proponents claim this unpredictability is the key to continuous growth and avoiding plateaus. This theory suggests that muscles have a sort of memory that needs to be “confused” to stimulate growth. It’s as if your muscles have a tiny brain that you need to outsmart, cue the Mission Impossible theme! However, as we’ll explore, the reality of muscle adaptation science is a bit more complex than this simplistic view suggests. In fact, it’s about as complex as trying to assemble IKEA furniture after a few pints. The Science of Muscle Adaptation To understand why the muscle confusion myth persists, we need to delve into the muscle adaptation science. When you exercise, you create microscopic tears in your muscle fibres. During rest, these fibres repair themselves, growing bigger and stronger in the process. This adaptation is your body’s way of preparing for future challenges. But here’s the kicker: muscles don’t have memory in the way we think. They respond to stress, not novelty.  Your muscles don’t sit around thinking, ‘Oh no, not squats again!’ They simply respond to the load you put on them. The key principle at work here is progressive overload. This means gradually increasing the stress placed on the body during exercise. It could be by lifting heavier weights, doing more repetitions, or increasing the frequency of workouts. The body adapts to this increased demand by becoming stronger and more efficient. Research published in the Journal of Strength and Conditioning Research by Schoenfeld et al. (2014) found that mechanical tension is the primary driver of muscle hypertrophy. This means that the amount of force your muscles produce against resistance is more important than constantly varying exercises.  It’s like telling your muscles a progressively scarier story each night. Eventually, they’ll grow big and strong enough to handle any plot twist you throw at them. Examining the Evidence: Workout Variety Myths vs. Reality When it comes to scientific evidence supporting muscle confusion, it’s about as solid as a chocolate kettlebell. While some studies suggest that workout variation benefits include improved adherence and overall fitness, there’s little concrete evidence that random workout variety is superior for muscle growth compared to structured, progressive training. A study by Baz-Valle et al. (2019) published in the “Journal of Strength and Conditioning Research” compared the effects of a fixed loading approach vs. a varied loading approach on muscle strength and hypertrophy. The results showed no significant differences between the two groups, suggesting that variation in loading schemes doesn’t provide additional benefits for muscle growth. Another study by Damas et al. (2019) in the “European Journal of Applied Physiology” demonstrated that consistent training with progressive overload led to greater strength gains compared to frequently changing workout variety.  This research supports the idea that while some variety can be beneficial, consistency and progression are key factors in muscle development. It’s like baking a cake, you need to follow the recipe (consistency) and gradually increase the heat (progression), not randomly throw ingredients together and hope for the best. Potential Benefits of Changing Workout Variety Despite the myths, incorporating variety into your routine isn’t all bad. Some workout variation benefits include: 1. Reduced boredom (because watching paint dry is more exciting than doing your 1000th identical workout) 2. Improved overall fitness by challenging different aspects of physical performance 3. Potential for breaking through plateaus by introducing new stimuli 4. Enhanced motor learning and neuromuscular adaptation Think of it as the fitness equivalent of trying new hobbies – you might discover muscles you didn’t know you had (hello, sore obliques from that impromptu salsa class). A study by Fonseca et al. (2014) in the “Journal of Strength and Conditioning Research” found that varying exercise selection can lead to greater overall strength gains compared to using the same exercises consistently. However, this doesn’t mean you should change your entire routine daily – it’s more like adding a plot twist to your favourite TV show every few episodes, not changing the entire cast and storyline every week. Drawbacks and Criticisms of The Muscle Confusion Myth However, falling for the muscle confusion myth can lead to some pitfalls: 1. Difficulty in tracking progress and implementing progressive overload 2. Risk of overtraining some muscle groups while neglecting others 3. Hindered skill development and mastery of fundamental exercises 4. Potential for suboptimal muscle growth due to lack of consistent stimulus A review by Kraemer and Ratamess (2004) in the “Medicine & Science in Sports & Exercise” journal emphasised the importance of specificity in resistance training. Constantly changing exercises can prevent the development of proper form and technique, which are essential for safe and effective training. It’s like trying to master the art of tea-making by switching to a different beverage every day – you might end up a jack of all trades, but a master of none. My Opinion and experience of Changing Workout Variety The fitness community’s stance on muscle confusion is about as unified as a group of cats herding sheep. However, most experts agree that while some variety is beneficial, structure and progression are key.  Common sense has to prevail. Your muscles aren’t sentient (HENCE THE MUSCLE CONFUSION MYTH) and providing you’re challenging them every workout and improving with progressive overload in mind, you’ll make progress. This assumes your nutrition and rest is also on point.  … Read more