Music and Dance

In his newest book, Music and Dance—Critical Factors of Practice and Conditioning, Ken Hutchins reveals the unflattering history of early physical education and exercise physiology that denied the present generation of musicians (and everyone else) a practical understanding of exercise principles and guidelines for mastering the skills of music and dance.


Music and Dance—Critical Factors of Practice and Conditioning contains much new material absent from his earlier books plus refined explanations of material some readers have seen before. For the most part, this book is not as technical as The Renaissance of Exercise, but it does have sections throughout that require close reading. It also includes first-time discussions about inroad and cardiac perfusion that many exercise instructors will wish to add to their preliminary considerations. It strongly recommends The Renaissance of Exercise to readers who want deeper detail.


Music and Dance—Critical Factors of Practice and Conditioning completes Hutchins’ odyssey to write for the music community. His initial foray into this area was a collection of articles submitted in 1976 to Ellington Darden, PhD, then Director of Research for Nautilus Sports/Medical Industries. These early articles were laid aside in 1977 for Hutchins to begin as Darden’s technical writer.


Music and Dance—Critical Factors of Practice and Conditioning is formatted to eventually serve as an eBook, although it is now only readable as a protected PDF on a desktop or laptop PC. No Macs are supported. Note that some of its links are not yet active and updated versions will be distributed as the new website at is completed.


Music and Dance—Critical Factors of Practice and Conditioning is distributed through a CopySafe portal and read with a free download of the CopySafe Reader. The price per PC is $25.00. For information please email Ken Hutchins at


Be the first to comment  

Hello everyone,

My name is Daniel, I live in Brazil, and have been a fan of Superslow Training for about 8 years now. I just wanted to tell you about my training experience at Overload Fitness under the guidance of Josh Trentine.brazil

I train alone in a home gym as we do not have any Superslow studios in Brazil. The scarce knowledge I have about the technique comes from what I read in books ( Power of Ten, Slow Burn, Body by Science…) and in websites, most recently the Renex website. The articles on the Renex website written by Ken, Josh, Al and Gus are amazing. So I thought to myself, “why not pay a visit to Cleveland during my next vacation and “knock” on Josh and Al’s door asking for some training advice. I contacted them by e-mail and Kristina booked me a session in late September.

leg press

The Leg Press by RenEx Equipment

First and foremost, I would like to strongly emphasize Josh´s attitude. He was very friendly from the get go and a real gentleman. His patience abounds and he really took his time to answer all all my amateur questions in the most detailed fashion. Another virtue of Josh is that he is very, very meticulous in presenting the right exercise technique. From the seating position on the machine and placement of hands and the adequate grip all the way to the right timing of a rep turnaround. You can feel his passion for the job.

Josh put me through a series of Renex, Medx and Superslow machines which I found amazing due to their low friction, design and cam mechanics. I surely paid my dues in all of them. I especially had a hard time on the leg press machine. There is a world of difference between training alone and a having a demanding trainer looking over your performance whilst concerned about getting the best possible “10 secs up, 10 secs down” rep out of you. The Renex i-machines were a special challenge for me. Delivering that steady contraction at the neck and row devices was surely a difficult and stimulating task. And everything was being registered on the screen in front of me. I could not get away with cheating.

Well, in summary, what I am trying to convey with all this writing is that if you are interested in serious and effective strength training and want to improve your workout performance, I can tell you that it is worthwhile to stop by Beachwood, Ohio and spend some hours learning the Ren-Ex method at Overload Fitness with the undivided attention given by Josh Trentine.

To the training and life success of everyone.


Daniel Bekhor, MD

Be the first to comment  

I have a new book being published this year. I am not ready to disclose the title or the theme, but here is a section from one of the Appendices that I want everyone to read now and to distribute widely and without concern for copyrights. I give it freely.

For many years, I have considered people who fast (diet) as kooks. For the reasons stated in the following section, I have changed my tune.


book cover

I only briefly mentioned that doctors know nothing about cancer in the previous appendix. There are a few exceptions, but they are rarely oncologists and they are exceedingly rare and difficult to find. Once you read this you will know far more than almost anyone presently walking the halls of MD Anderson, Sloan-Kettering, or other cancer centers. Most of the following information is from Tripping Over the Truth by Travis Christofferson. It is imperative that we all read and study this book!

In Chapter XVI, I lightly touched upon fasting for cancer. Herein, you will come to know why this works. Before now, there have been many fringe individuals and groups promoting various extreme diet approaches for cancer—oftentimes with successful cure. I don’t believe that many of these promoters knew or know why the approach works, but now we know exactly the mechanism.

Cancers—all forms—are curable. Regardless of where they reside—liver, pancreas, ovary, uterus, brain, breast, prostate, blood, lung, colon, etc,—they all have a common cause and a common cure. This has been suspected and well researched since 1924, but suppressed by the AMA, the FDA, the NCI, the ACI, big pharma and the medical schools. This is the pinnacle of scandal.

And what’s more, most cancers are curable with either fasting or a ketogenic-plant-based diet though the patient is well beyond fourth stage and on the death bed, so-to-speak.

The medical delivery system profits obscenely from any one unlucky enough to suffer and die of cancer. And this profit mill is fiercely defended. Of course, a good dose of stupidity among the doctors helps to foster this along. Evidence for the glaring foolishness is the number of victims who are the doctors themselves and close family of the doctors. And there remain megabucks in NOT finding the cure for cancer.

Note that, at least as far I as I know, oncologists are the highest paid of all the medical professionals and often receive handsome kickbacks for prescribing cancer drugs, especially chemotherapy.

I am in a unique position—a position that most of you can be in by studying. I own a lot of information about the travesties of the cancer industry. And I can talk and write about it.

But you say, “You and I are not doctors. What gives us the right to talk about such things?” This is precisely the point, just that it’s the other way around.

Most doctors are extremely careful not to buck the oncologists for fear of professional and legal retaliation. I don’t have that problem, exactly because I am not a doctor.

And if I take money for giving advice regarding cancer, I might be hauled in for practicing medicine without a license. But since I don’t take money for my advice, I don’t have a legal problem either.

Besides, if your doctor can’t speak the truth, and I am inclined to keep my pen and mouth silent about the matter, who can talk about it? Nonsense! Try and stop me!

As it exists now, the cancer industry is corrupt. And this evilness can be dashed quickly if all of you arm yourselves with the information.

If we could snap our fingers and instantly change all the cancer hospitals into nutrition counseling centers, the monetary savings just in the United States would be more than enough to fund all of the medical insurance for the indigent population of our country.

Cancer—contrary to what has been promulgated for the past 100 years—is not an immediate genetic disorder. It is an immediate metabolic disorder with epigenetic consequences. And, hence, its cure is not gene therapy, is not chemotherapy, is not radiation, is not immunotherapy, is not surgery, is not tamoxifen therapy, but instead metabolic therapy in the form of a diet that avoids sugar and animal products.

So here is a brief outline of cancer research history. It will provide you a time-line and background on what is truly known. Books by Christofferson and Seyfried greatly elaborate on my brevity:

In 1775, a British doctor—Percivall Pott—identified the first carcinogen. Since Pott originated the concept of carcinogens before the understanding of genetics, the idea that cancer was a genetic disorder was not involved.

In the mid-1800s, Rudolf Virchow, the father of modern pathology, recognized the fundamental pathology of cancer: uncontrolled growth.

In 1890, a German—David Paul Hansemann—discovered that all cancer cells have a common trait. Their chromosomes do not line up for pairing during mitosis as normal cells do. They are in disarray.

Thus began the somatic mutation theory (SMT) of cancer. Almost every researcher since Hansemann has been captivated with the association between cancer and genetic aberration. The inherent assumption is that this association is a direct cause and effect.

In 1909, Peyton Rous proved that a virus could cause a solid cancer. This deeply conflicted and continued to conflict the SMT theory.

In 1924, a German—Otto von Warburg—noted that all cancer cells have another common trait: they produce elevated levels of lactic acid. And he showed that when healthy cells are deprived of oxygen for brief periods of time (a few hours) they turn cancerous. This led Warburg to contend,

…that once damaged by a lack of oxygen, the cell’s respiratory machinery [later found to be mitochondria] became permanently broken and could not  be rescued by returning the cells to an oxygen-rich environment….

—from Tripping Over the Truth

by Travis Christofferson

This became known as the Warburg Effect and, although Warburg was a Nobel Prize Laureate in biochemistry and the mentor of the Hans Krebs (the famous biochemist of Citric-Acid-Cycle fame studied by all medical students), Warburg was considered a kook due to his relentless arguments pushing a metabolic origin of cancer. His theory was questioned as early as 1928 by a lecturer and surgeon at King’s College Hospital in London although he won a Nobel Prize in 1931 for his work describing how cells used oxygen to create energy and was nominated for the Nobel Prize three separate times for three separate achievements.

Warburg discovered the Warburg Effect, but could never explain why or how the cancer cells exhibited the Effect. Warburg had been thoroughly discredited by 1976—greatly due to the cellular origin of viral oncogenes by Harold Varmus and Michael Bishop.

Among other giants in cancer research field who were hell bent on proving a cure within the genetic basis of cancer (SMT) Hans Krebs wrote:

…Warburg neglected the fundamental biochemical aspect of the cancer problem, that of the mechanisms which are responsible for the controlled growth of normal cells and which are lost or disturbed in the cancer cell. No doubt, the differences in energy metabolism discovered by Warburg are important, but however important; they are at the level of the biochemical organization of the cell, not deep enough to touch the heart of the cancer problem, the uncontrolled growth. Warburg’s “primary cause of cancer’—may be a symptom of the primary cause, but is not the primary cause itself…

—from Tripping Over the Truth

by Travis Christofferson


As I see it, in making Warburg out to have made the one biggest mistake of his career, it is, instead, Krebs that made the biggest mistake of his—Kreb’s—career.

Due to Kreb’s influence and respect throughout the medical community, this mistake unnecessarily has cost millions of people their health, lives and loved ones.

Krebs was the student and friend of Warburg. He probably knew Albert Lehninger, Pedersen’s (discussed later) boss. How could Krebs get things so wrong when he had such giants—other great biochemists like himself, not a geneticist who would naturally be inclined to go down the SMT track—influencing him toward a metabolic mindset? What was the distraction for Krebs. Was it big Pharma’s sway? I doubt if we will ever know.

In 1948, Cyril Darlington found that with a dose of X ray just strong enough to damage the chromosomes, cancer did not occur, but with a dose high enough to damage both the chromosomes and the mitochondria, cancer resulted. The SMT theorists ignored this.

In 1953, Francis Crick and James Watson discovered the structure of DNA. This discovery put biology at the forefront of medical research and captivated the minds of researchers and public alike. It linked up the original seed planted by Hansemann and drew upon the celebrated heritage of Mendel. According to James Watson, this momentous occasion, like flipping a switch (my expression), swung the emphasis in biology away from the biochemists studying metabolism and toward a dominance of  the molecular biologists studying how DNA was used to make nucleic acids.

In 1964, Pete Pedersen started working for the famous biochemist, Albert Lehninger, at John Hopkins School of Medicine. In 1978, he published his thorough review of the cancer cell’s defective metabolism. Among many insights, Pedersen found with rat tumors the relationship that

 …the faster a tumor grew, and the more aggressive it was—the lower the overall number of mitochondria, and the more it fermented glucose…

—from Tripping Over the Truth

by Travis Christofferson


Pedersen also showed that viruses use the mitochondrial machinery for replication and live within the mitochondria. This can damage the mitochondria.

In the late 1980s a loose connection between Pedersen and people with the early positron-emission tomography (PET) prototype led to the now-ubiquitous PET scan, the only way to detect active cancer in an organism.

Ironically, the methodology of its application—detecting glucose metabolism by cancer cells via consumed glucose with a Trojan Horse fluorine isotope—proves and demonstrates the exact metabolic defect a la Pedersen’s and Warburg’s assertions. The SMT industry stares at thousands of these corroborating scans every day without any hint of insight to the real origin of cancer.

Note that although the PET does not detect the elevated lactic acid end-production specific to the Warburg Effect, it highlights the commencement of the same process.

In 1990, the Human Genome Project (HGP) began with James Watson appointed head of the NIH faction. Its objective was to map out the entire genetic code of the human species.

Around 2000, Thomas Seyfried  began to dig into the history of metabolic research. After considering Warburg’s and Pedersen’s work as well as that of many others’ leading up to the advent and the end of the TCGA (next dateline topic) he concluded,

When I looked at the data, I made up my mind right away mutations had little to do with the origin of cancer.—from Tripping Over the Truth

by Travis Christofferson

In 2005, The Cancer Genome Atlas (TCGA) project was commissioned by the United States government. Its purpose was to extend the Human Genome Project (HGP) to cancer cells. Watson was again appointed to head the NIH faction of this project with the private faction headed by Bert Vogelstein at Johns Hopkins University.  Its great hope was to map out the genetic code of individual cancers, so that each code could be available to pharmaceutical companies that would develop precisely targeted drugs to kill the cancers.

By 2009, Watson, the so-called father of DNA began to noticeably drift away from the SMT of cancer to reconsider metabolism.

In 2012, Seyfried released his book. In his book he recounted many studies, two from the late 1980s where a research team headed by Warren Schaeffer at the University of Vermont and another team led by Jerry Shay at the University of Texas Southwestern Medical Center in Dallas both independently of each other and without any apparent prior reference to or knowledge of the Warburg Effect, transplanted the nuclei of cancer cells into non-cancerous, anuclear cells showing conclusively that cancer is driven from the cytoplasm. The transplantings were also performed in reverse to show that the cytoplasm of a cancerous cell does, indeed corrupt the nucleus of a noncancerous cell. Schaeffer claimed,

Here we present the data which, for the first time, provide unambiguous evidence indicating a role for cytoplasm in the expression of the malignant phenotype.

—from Tripping Over the Truth

by Travis Christofferson

This was ignored by the oncologists and the SMT theorists.

 In 2013, Vogelstein coined the phase, “dark matter” to represent his exasperation with TCGA’s inability to draw useful conclusions from the data. SMT was seen to be a useless endeavor.

Approximately 2013, both Watson and Vogelstein deserted the TCGA in search of other possibilities to cure cancers.

Why Control Dietary Intake to Cure Cancer?

So we know that the Warburg Effect is evidence of cancer.

And we know that the Warburg Effect is due to a crippled respiration.

And we know that the crippled respiration is due to defective mitochondria.

And we know—thinking backwards—that the irreversibly-crippled mitochondria and respiration panic the cell to survive via fermentation. The cancer cell has no other options.

Fermentation is extremely inefficient compared to respiration. It produces 2 molecules of ATP per molecule of glucose while respiration produces 23 from that same loan molecule of glucose.

And we know that the cancer cell is desperate to feed this inefficient process. It is characterized as a “crazed fermenter.” Therefore, the cancer cell has no other options and its only option—not really an option since there is no other choice—is  poor.

If I have cancer, it’s natural for me to consider my life to be on the edge. I could die. And it’s natural for me to consider that the all-powerful cancer is in charge of my mortal destiny. My confidence is shaken because I perceive the cancer as omnipotent.

But actually, it’s the other way around. The cancer cell reacts because of its lost confidence. It is the one on the edge. And it is very vulnerable. It is easy to push it over the edge.

To kill the cancer cell all we have to do is deny it what it needs: glucose. And fortunately,—in a sense—it is unable to resurrect the respiration system (mitochondria). It dies.

There are other nuances to this. A ketogenic diet is one that results in ketones. Ketones are not useful to the fermentation process. They are metabolized only in cells with healthy mitochondria.

Also, the ketogenic diet is enhanced by the avoidance of meats which contribute pyruvates to feed into the fermentation process also known as the anaerobic  process (already mentioned) as well as known as the pyruvic acid-lactic-acid cycle.

Another factor in the restriction of meats is the avoidance of methionine. Cancer cells thrive on methionine which are in highest concentration with poultry and fish according to Michael Greger, MD of the website.

[I have mentioned Greger before. His information is solid as long as we avoid the subject of exercise. Like most authorities in health information, he mentions it as though it’s acceptable to assume that it is an understood subject. And let’s not forget that he is often merely parroting the sources he references.]

More on the Origin of Cancer

So what turns a normal cell to the dark side?

If the avoidance of glucose is the big part of the cure, was it also the cause? As Travis Christofferson reports, a strong argument exists for the notion that the mitochondria, in effect, “rust.” They, themselves, oxidize. They, the Grand Oxidizers become oxidized themselves. (Those who play with fire tend to get burned.) Hence, being oxidized, they deform and slowly decline in number as they are treated as waste products by the lysosomes perhaps.



In The Gym


This interview was done last summer for a Canadian cable television program called, “In The Gym”.

The purpose of the interview was to discuss my competitive body-building history, although more specifically to discuss the genisis of my training as it relates to RenEx.

The show was filmed at STG Strength and Power in Canada.  This is a very well equipped gym, one of the most fascinating I’ve ever seen, however not for the purpose of performing SuperSlow/RenEx protocol.

The producers informed us that we had time to film two demonstration exercises.  We were able to find two pieces in the gym that are quite effective for the SuperSlow/RenEx protocol.

We chose the Nautilus Low Friction Series Torso Arm and the MedX Avenger Leg Press.

As compared to the vast array of vintage Nautilus machines, the two exercises we chose were best for our purposes, due to their lower friction and more congruent resistance curves.

These machines turned our to be best case scenario in this environment and I feel we did a good job of representing Ken Hutchins original SuperSlow protocol.

I hope everyone enjoys the piece.

Much more to come soon!


Be the first to comment  

“When my health and fitness are my lifeline, and everything is at stake, I trust and believe 100% in the high intensity training of Overload Fitness…”


copAfter spending 5 years as an Overload exercise instructor under Josh Trentine where I was able to transform my physique in the natural bodybuilding competition scene, winning many weight class divisions with Josh with only 40 minutes a week of training, I had an opportunity to follow my life-long career field in law enforcement.

In the summer of 2011 I hung up my career in personal training at Overload and attended the Ohio Peace Officer Training Academy. The physical training requirements were not easy by any means and while many other classmates were spending hours upon hours in the gym each week, I stuck with the high intensity training (HIT) principles that of Overload Fitness. Due to time demands to study, my strength training reduced to just 1 workout per week and 1 cardio session a week to practice for the state required run. Along with a quality balanced ratio diet that is also prescribed by Overload Fitness I was able to maintain excellent conditioning and pass all the physical tests with flying colors.

Exercise for me since a teenager was always about feeling good and being healthy. Anything else that came with it was a bonus. However, after stepping out into the streets of law enforcement for the very first day, exercise took on a whole new meaning. MY LIFELINE! A good instructor in the police academy told our class one day, “Your physical appearance and conditioning may make the difference between life and death someday”. That has always stuck with me and I thank God daily for the opportunity to have trained and worked at Overload Fitness because it has yielded me the injury free conditioning, agility, strength and speed that has saved me from serious physical harm countless times. Things can go from 0 to 60 in a blink of an eye, there is no warm up time, one must be ready to go at the drop of a hat. Overload high intensity training has allowed me the best chance of doing that and why I have been training it with it exclusively for the past 10 years.

To this day I am still performing (2) 25-30 minute full-body strength training sessions per week that are spaced out 3-4 days apart. Additionally within the week I perform (1) HIIT cardio session (to train “event specific” for my needs, aka: sprinting after a fleeing suspect during a foot pursuit). Between 12-hour shifts, monthly rotations working days/nights, and as a husband/father I do not have any more time to spend exercising, yet I need that vice in life to positively cope with the irony of the world. High intensity training has allowed me to do that.

Additionally, the specific rehabilitation equipment Overload Fitness has especially in the area of lower back and neck are immaculate. Wearing 30lbs of equipment and gear for 12 hours under stressful conditions and positions each day can take a toll on the body if not properly trained and conditioned.

Though my bodybuilding competition days are over and replaced with being a full time police officer, father of three boys and husband, I have never wavered in my training methods and living the lifestyle. I have even introduced my oldest teenage son to HIT for his own workouts.

To conclude, anyone on the fence about whether Overload Fitness and its principles can work for you I encourage you to give it a sincere, full blown effort. I have even helped pass the knowledge on to my fellow officers in their workouts because I believe in it that much and wish them the same health blessings as me because I need to count on them as well in situations to make sure we all go home.

Leave your hesitation at the door and commit. I have seen it change the lives of many without pain, injury free, and in fractions of the time.

My final thought: After entering law enforcement I could have picked any exercise method out there especially considering it may make the difference between coming home one day or not. Even now, when my health and fitness are my lifeline, and everything is at stake, I trust and believe 100% in the high intensity training of Overload Fitness… Best of luck!

Police Officer, Ohio

Be the first to comment  


The first week in July I took on a project refining the exercise techniques of “advanced” trainees. These work shops were only open to those having competitive bodybuilding experience. Below I share a thoughtful review from one of the Muscle Camp attendees. I am giving much thought to doing more of this kind of work, I really enjoyed it. I’ve come to find out that most anyone who trains isn’t quite as advanced as they think they are, which leads me to my primary interest, which is improving the qualitative aspect of exercise performance. It is my opinion that this concept of getting better at exercise far exceeds what can be achieved as compared to the P.R.E. (Progressive Resistance Exercise) model. I believe that the P.R.E. model has very little use beyond the beginners stage and the focus should be geared toward progressive quality of exercise for long term sustainable gains….and this is what Muscle Camp 2014 was all about.

 Muscle Camp 2014

female flex
Subsequent my participation in Muscle Camp I documented some of the things I learned and experienced. I have made great strides in my training and nutrition from the knowledge that I gained from Muscle Camp and I am eager to return.

Training Biceps

Previously I trained biceps by selecting various ‘biceps’ exercises that I have learned about either from previous trainers or online research. I had an arsenal of exercises that I would incorporate to, for lack of a better phrase, ‘keeps my body guessing’.

Post Muscle Camp I selected exercises that:

  • Provided me with the greatest amount of stimulus
  • Allowed me to sculpt and shape my arms based on the natural shape of my muscle.  My     longer biceps muscles negate the need for me to make reverse- arm curl exercises a priority in my training plan. My brachialis is still activated from other exercises, but my arms do not require specific movements that concentrate on that particular muscle group

Training Shoulders

  • An old injury prevented me from performing different shoulder exercises. With the direction of JT, my injury is nothing more than a memory and I am performing at full capacity.
  • Prior to muscle camp I believed I was performing side lateral raises, upright rows and rear delt lateral raises close to perfection.
  • As he watched me perform lying side lateral raises; once my muscle tired the plane shifted allowing the rear delt to take on some of the work. That was corrected.
  • Rear delts, the muscle I wanted to target was only slightly being engaged until after he made adjustments to direction in which my elbows should be following.
  • Upright rows were performed in such a manner that the greatest amount of stimulus was being placed on the traps. For symmetrical purposes my physique requires more stimulus on the front delts; by making slight changes in movement pattern I am now feeling a huge difference in my front delts as opposed to my traps

Set Up is Everything

  • For every exercise I was asked to perform the way I normally perform. Within moments of my placing my hands on the bar/weight/DB I was stopped. Set up is everything; every foot placement, hand movement and head position must be properly set before I could even begin to come in contact with weight(s). If the set-up is off, the set will be off. Before muscle camp I noticed that in the middle of my sets I would realign my hands, arms, feet, etc.  because I did not spend the appropriate amount setting up.
  • The majority of my workouts are comprised of compound lifts; basic lifts like dead lifts, pull ups, chest press, etc yield the best results for me.
  • My rep ceiling has been removed; I perform as many reps as I can with consideration to stop between 8-12 reps.  My set range has also increased from 3-4 sets to 5-8 sets depending on the exercise. I don’t stop at a ‘specific’ number; I keep going until my quality has been compromised or my strength diminishes.

Squats for my DNA and my injuries

  • There is so much information and misinformation on squats and the execution of the exercise; I was putting a lot of it to the test. One week executing it this way, the next week I would execute it the next way. Regardless of how I did my squats, invariably I was just simply not performing the exercise in a manner that allowed my muscles to develop to their full potential.
  • With my femur being longer than a typical person with my same stature, it makes performing a ‘perfectly’ executed squat more challenging. So, we did them all…front, sissy, back, etc.  We used various bar lengths, elevated feet, and different combinations. The very last squat, performed with a cambry bar allowed me to finally perform a textbook version of a squat and more importantly stimulate the muscle my quads, hams and glutes.
  • Squats begin with the ankle. My order on leg day has been reversed; I begin with calves and then move toward exercises that prepare me for my last exercise of the workout squats.


Follow a good diet. What is a good diet? Chicken, egg whites, tuna, brown rice, broccoli, steel oats, and sweet potatoes? Sure, I could drop much of my excess body fat using the aforementioned foods as my primary food choices. But, how long will that last? For me, typically Monday through Thursday; fall off the wagon for Friday, Saturday and Sunday just to start all over on Monday. In fact, why don’t I just eat ALL of my favorite food this weekend that way I can ‘get them out of my system’ before starting a new chapter on Monday?

I did that for years and needless to say that yielded exactly zero progress.

Previous to muscle camp I spent thousands of dollars on an array of anything related to weight loss; pills, drinks, meal plans, and weight loss doctors. My weight would drop and then the pendulum would swing the other way and the weight I lost had found me and then some.

I like to eat; it’s my cross to bear. So why am I eating all of my favorite foods and losing weight now? By being smart about my foods.

JT designed my meals/macros around what would work best for me; based on my weaknesses and based what I could do consistently for the rest of my life.

He prepared delicious, succulent burgers that would make most anyone want to give their compliments to the chef and all with 1 gram of fat.

His recipe for breakfast sandwiches was no different. I enjoyed ice cream, chips, soda and an incredible homemade pizza that had approximately 10g fat and 60 carbs for the entire pizza. One of my favorite meals was the ceviche; raw chicken with pineapple mango salsa over a bed of warm white rice.

Muscle Camp has taught me not only how to eat in a way that will be help me achieve my goals but it has taught me how to do it for more than 12 weeks; my meal plan doesn’t come with an expiration date.

There is further conversation regarding this post over on the Inner Circle – if there are any topics you’d like to see expanded on, leave comments there.

Not a member? Right this way to join for only $1 AND receive a special gift in the mail! —>

Be the first to comment  


Taking It Super Slow


Over the years I have been aware of the existence of SuperSlow protocol derivations used by some IFBB Pro Bodybuilders. The latest incarnation of these derivations has popped up in the latest issue of Flex magazine (even though the magazines description of its use is quite a bit different from the videos that I have seen online of these same bodybuilders employing it said protocol). Below, I will summarize my understanding of how the technique is being used by the aforementioned bodybuilders. My summary is based less on the Flex magazine article itself, and more on the videos I’ve seen online, as well as a conversation with one of the bodybuilders in this circle.

On The RenEx Inner Circle website, I will explore this topic in greater detail and add my suggestions for a hybrid protocol that can be used in a conventional setting. I think that my suggestions will add to the efficacy of the suggestions in Flex. In the current piece I merely want to present a brief introduction and a few thoughts.

Flex mag

The easiest way to translate these bodybuilders use of the protocol is to reference The SuperSlow or RenEx technical manual and read Ken Hutchins’s description of timed breakdowns therein.

From what I can derive, these bodybuilders start off by performing 3 SuperSlow reps. I believe this amount is on the edge of what any of these guys will be able to concentrate effectively, given their paradigm and orthodox bodybuilding equipment/environment (example: 45 degree Hack squat machines).

Following their best attempt at 3 SuperSlow reps, they break from a SuperSlow cadence and begin performing their more orthodox 1/1 rhythmic repetitions (which is what you would commonly observe them perform).

In practice they do not desire, nor is it likely that they are capable of in that environment, working toward any thorough inroad. Rather they extend their sets by speeding up, using momentum and employing pre-stretch. Note that within this paradigm bodybuilders don’t attempt to render their musculature momentarily incapable with one single set of exercise, but rather stop short in order to be able to perform multiple sets in order to derive an accumulative effect.

When working within the RenEx system there is a different give and take. We are opting to take the musculature as far as it can go within a set, which allows for very little, if any, repeated attempts. I do believe to a great extent, that equipment will largely dictate ideal protocol for said circumstance.

Within the context of RenEx and its early iterations, we discovered that breakdowns offered no additional benefits. Much less in terms of work was possible as equipment and methodology became more refined. Instead, we pursued inroad technique that would render the musculature incapable of either timed or traditional breakdowns. Furthermore, the development of thorough inroad technique rendered one incapable of pre-stretch. We now believe that with our environment and protocol, that both Pre-Stretch and Timed Breakdowns are unnecessary, undesirable, and impossible.

Please do view this within context as our model calls for the intent to inroad the targeted musculature in a minimum amount of time. Their model calls for avoiding efficient inroad in order to prolong the exercise session and achieve multiple assaults. One could even say that their objective is in direct opposition to ours; to make the workout as long as reasonably possible.Either way there is always a give and take, and while I do have some potentially valuable insights for any camp who is trying use a SuperSlow type protocol to improve the quality, concentration, control and stimulation of their training, I think the audience for such insights could simply be this: those who are looking to perform better and further refine the qualitative aspects of their exercise practice. This is a subject I really want to expand on going into the year 2015 after I get past the Pro Mr. Universe Contest late this year.

See you over on The RenEx Inner Circle for further discussion. Comments here will remain closed.

Not a member of The RenEx Inner Circle? Simple. Join here for only $1.

Be the first to comment  


The Key: Part 1


The Key:Part 1

original super slow bookI own a blue book. No, not the Kelly Blue Book that one might look up the value of a used car in, but an original blue covered The ULTIMATE Exercise Protocol: Super Slow by Ken Hutchins. This is the first edition of what would later become the Super Slow Technical Manual and eventually ROE Volume 1. Josh Trentine picked this up for me as a gift during one of his visits to Ken’s studio, and I must say it is one of my prized possessions.

I mention this collectible of mine because it made me realize an important constant that has been in place within our protocol over the last 30 years. Unfortunately, I don’t think this constant has ever been (nor may it ever be) appreciated for its profundity both as a guiding principle and as an intellectual exercise/research tool. I would go as far as to say that those whom interpreted this constant correctly “got it”, while those that didn’t blamed their lack of success with the protocol on the protocol and the speed of movement. Hey, people want something to blame.

The “blue book” that I mentioned above has in its appendix “Super Slow Protocol Second Edition –Ken Hutchins- 1989”. As the title details, this is the protocol paper that explains how to execute the protocol properly. While technical, it is meant for the lay person to read and comprehend and serves as an unparalleled introduction to properly performed strength exercise. A protocol paper of this nature has been included in each version of the technical manual, although its contents change slightly with each edition. Through all the incarnations of this protocol paper one area of text has remained constant.

On The Importance of a Question

The second paragraph of the protocol paper starts off thus, “As a beginner, ask yourself, ‘How slowly can I move, yet not stop?“‘. I’m half inclined at this point to stop writing and to see if you can guess where I’m going with this, but I want to dissect this simple question and try and make an argument for why it may be the most important thing Ken ever wrote as it related to exercise execution (and maybe the most important thing he ever wrote period). How someone responds to this question is very telling of their capacity to comprehend exercise.

First off, the most important thing about this question is that it is a question. The words would not hold the same instructional power if they were said as a mere statement such as, “Move as slowly as you can without stopping”. A statement of this nature is likely to get completely ignored or at the very least, misinterpreted. A question, on the other hand, is an undervalued concentration tool to focus the mind. I get a lot of inquiries about how to mentally prep oneself for an intense workout, but no technique I know of works better than a properly posed question. If you look closely the next time you are asked a questioned that demands an answer that is not reliant on rote memorization, you’ll notice the first thing that happens is that you don’t have an answer. This creates a gap that makes you become intensely present momentarily. With this information in mind, what better way exists to get a novice to follow a set of instructions than to ask them to do something that forces them to focus? If you look again at the question Ken posed, it really is very brilliant.

This isn’t the type of question that has a conceptual answer however (although you must engage the intellect). You must present the answer physically moment after moment throughout the duration of the exercise. Lapses in concentration will result in a failed answer. The subject is being asked to investigate experience on a number of different levels in order to completely answer the question. In the second part to this article I will dissect each word in the question and show why its structure might just be the key realizing the real objective.

Be the first to comment  




by Al Coleman

15117886_sWhen we speak of the Real vs The Assumed Objective in exercise, we speak of both its theoretical and practical implications. The theoretical side is necessary in order to develop and refine all of the components of the protocol. The practical side speaks mainly to the subject’s mental intention.

A subject’s intention when commencing an exercise is the single most important consideration in exercise. The subject’s expression of the protocol is born from his/hers intention. A subject who has comprehended the Real Objective intellectually and is still reservedly carrying it out has an exercise expression that stands out in stark contrast to the subject who intellectually and viscerally comprehends it. In my 13 years of practicing this protocol, the former out weigh the latter in droves. In fact, it is quite rare to come across the latter.

To those who think you might fit into the first category, don’t worry because the fix is easy as I shall explain to you in the following experiment in intention.

Pick an exercise and choose a load that would be considered too light for you. Pretend that you are an instructor who must enter the exercise as a last resort and demonstrate its performance for a subject who just doesn’t seem to be catching on. You are extremely attentive to ensure that force is built so gradually that weight stack barely cracks. From there you are careful not to speed up and to continue to perform what feels like a 10 second positive. You hide the upper turnaround and are careful to perform the negative in a uniform fashion. You start and finish another cycle so that you can show a proper lower turnaround. Surmising that this is sufficient for the subject to witness, you stop. Take note of how that demonstration felt. Did it feel easy? It theoretically should have, correct? After all the load was extremely light relative to what typically challenges you.

surprised-babyI’m going to now tell you what you more than likely experienced with that sub maximal demonstration. You probably were shocked by how hard those two repetitions felt. While they weren’t incredibly taxing, they made your musculature uncomfortable to a surprising degree. Your limbs probably quivered an embarrassing amount during the performance and they continued to do so after you finished. What’s this all about?

Before I answer that question, allow me to quickly reveal the unfortunate fact that this is most likely the manner in which all of the practitioners who in the past have professed lackluster results with this protocol have performed it. Again, there was no intellectual/visceral comprehension of the intention.

The things that occur as you perform the above demonstration occur because you enter into it with no real intention to fatigue yourself rapidly. You haven’t primed the nervous system to carry out what you know is the intellectual objective. You were performing a demonstration and as such were carrying it out in a restrained fashion. As previously mentioned, it is revealing that this demonstration is the manner in which most people actually carry out their training!

Although it is difficult to wrap one’s head around, it must be remembered that theyour-intent-influences-your-actions-which-influences-your-results comes first with the protocol being built around that. You look to the protocol as a system of standardization and to make sure that inroad isn’t escaping, but you must first intend to inroad to drive the system. To check this, carry out the described demonstration but instead intend right from the first second you engage the movement arm that you will make sure that you are trying to dump all of your reserves without delay. Don’t concern yourself with the fact the resistance is too light. Concern yourself with the things that could be constraining. Be on the lookout for any minor lateral shifts of any body part. Consciously try to produce force in a pure linear fashion (compound movements) or a pure arc like fashion (rotary movements). If you produce force correctly, the excessive vibration you encounter will be minimized (exceptions withstanding). Your movement will smooth out, you’ll feel a simultaneous relaxation of the extraneous structures, and your breathing will free up.

You obviously won’t be going to failure with this experiment, but it will teach you a great deal about the subtle nature of what the success of this protocol hinges on. If you are an instructor, you may have a subject that is numerically doing the protocol correctly, but something just seems “off”. This subtle distinction in intention is the hair breadths deviation between “off” and “on”.

Please test this out.

Be the first to comment  


“Core” – A Deceptively Bad Exercise Term –

124 comments written by Joshua Trentine

—A Deceptively Bad Exercise Term—

by Ken Hutchins

Herein, I point out a glaring oversight on my part. It seems to have escaped the notice of others, but it annoys me greatly. Therefore, I must expose it.

In The Renaissance of Exercise—Volume I (ROE-I), I include a chapter entitled Linguistic Distinctions. Therein, I discuss—among other questionable terms—the usage of “core” as in “core exercises” or as in “the core muscles” or as in “working the core.”

(Note that “core exercises” is appropriate if one means “the most basic exercises for the body,” but it is inappropriate if one means, “exercises for the core muscles.”)

In ROE-I, I criticize that we do not need another term for the fuselage of the body as we already have “trunk” and “torso.” I also note the blind disregard for the often-required appendicular links to the torso that is seemingly promoted by the usage of “core.”

In a later edition of that chapter that I have only privately disseminated, I additionally snapped that the human body is not an apple. This is a weak slam on my part, and I remain—until recently—somewhat dissatisfied with the earlier criticisms, although they do suffice on their own merit.

So here comes the big showdown!

The body, indeed, has a core. And we appropriately apply “core” as in “the body’s core temperature.” And we appropriately refer to the earth’s core in a similar manner.

But what about the core musculature? There is no such thing unless you are referring to those few visceral structures that possess smooth (involuntary) muscle. One cannot volitionally contract (or relax) the muscle of the gut, the bladder, or the uterus (joked about in medical school as “the king of the muscles”).

And I doubt that one is able to contract the liver or the spleen or the pancreas or the lungs or the kidneys or the adrenals with the MedX Core Machines. Obviously, this stupidity was not considered by MedX® when they chose their marketing verbiage, although it slipped my notice as well. Of course, to me, the term stank, but until November 2013, I had not truly tracked its scent to its foul source.