Slow Motion Workout#
The technical term is 5/5 Cadence (5 seconds up, 5 seconds down). I tried this for the first time on Sunday; it is really intense. Momentum is not there to help you. You will feel every part of your muscle throughout the motion.
Weights#
Tim Ferriss showed a simple formula to figure out the starting weight to work out with. Simply do regular sets. If you can do 5 reps, wait a minute & then increase the weight by 10 lb or 10%. When you fail a set, then take 70% of the last 5-rep set and use that weight for the slow-motion workout. You can figure out weights to use by trial and error. This should prevent injuries or wasted time.
The other part of choosing weights is to monitor progress. Every time you finish a set with 7 reps, next time increase the weight by 10% or 10 lb.
Rest Days#
I never knew the importance of rest days until I read about it in this book. Your muscles grow during the rest period. I used to work out every day & not really gain any muscle.
Cat Vomit abs workout#
You exhale as deeply as you can, hold for 10 seconds and then inhale. Repeat 10 times.
Do not drink calories#
Not drinking calories is easy. Sweet stuff is disgusting anyways.
Bike Shed Effect#
This is one of the best pieces of advice in the book. Basically, if you say you are building a nuclear power plant, no one will tell you how to build it. If you tell them you are building a bike shed, everyone will tell you how to do it, even if they have never built one.
The same thing happens when working out & eating healthy. Everyone thinks they know the best way of eating & working out. Ignore them.