The Pros’ Secrets to Getting Huge
Size Secrets From Your Favorite Bodybuilders
SIZE SECRET Super Slow Reps
DENNIS JAMES: “When something doesn’t work or I hit a plateau in my training, I always implement very, very slow reps. I’m talking super slow, as in 5–10 seconds up and 5–10 seconds down on every rep using 30%–50% of the weight you’d normally use. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is almost zero. And even though you’re going a lot lighter, it feels heavier. Because you’re going so slow, you can make one plate feel like it’s four, so I typically keep the reps between 3 and 6. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”
DENNIS JAMES: “When something doesn’t work or I hit a plateau in my training, I always implement very, very slow reps. I’m talking super slow, as in 5–10 seconds up and 5–10 seconds down on every rep using 30%–50% of the weight you’d normally use. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is almost zero. And even though you’re going a lot lighter, it feels heavier. Because you’re going so slow, you can make one plate feel like it’s four, so I typically keep the reps between 3 and 6. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”
{ 82 comments… read them below or add one }
Better late than never….they got the rep guides right too….
Let’s see what happens in another 30 years 🙂
Its definitely made me stronger. Recently I’ve experimented with more “traditional” HIT rep speeds to see how it translated using heavier weights and I’ve blown away the previous weights I was using at such rep speeds.
I am a firm believer that anyone who trains hard and consistently will come somewhere at or near their potential using any number of methods. That said, why not strive to use the safest, most efficient method? He says it right there, 1 set will make up for 5-6 regular sets.
John,
” That said, why not strive to use the safest, most efficient method?”
The million dollar question!
It all depends on how much it costs. At a million dollars a session, not many will be interested, no matter how safe or efficient.
There is also the issue of access – the greatest training center in the world is no good to me if it is located in, say Qatar, for example.
Carl,
I don’t really care about any of that, I’m after an ideal, even if in the end it’s just for me and a few select people.
Joshua
If that is the case, why try so hard to promote this to others? And why get so distressed when others don’t get it, or just turn their backs on what you offer?
Can’t help but to become frustrated when trying to explain to people who already have an agenda….I’m not sure I “Try so hard to promote to others”….pretty much all we have invested in is R&D, testing the product and articles….my position has always been:
We have done this for reasons A,B, and C…We do what we do because it solves a problem or removes a constraint in our studios…if it just so happens you like what we do and you have the resources we might build it for you.
All I really care about in the end is servicing my current clients and continuing with my bodybuilding.
I have turned away more customers than I have taken on.
It’s amazing how close he came to the guidelines since I doubt he’s ever read Ken’s stuff.
There was another BB in the early 90’s, whose name I can’t remember, that made his name training in an extremely slow fashion.
Al,
It was Rob Colacino, I think he was a NABBA Pro bodybuilder, his training was featured in IRONMAN magazine.
JoeH….Off and running to Google Rob to capture more secrets 🙂
And you wonder why you’re still alone at 40 years old. Could it be the immaturity?
Joe H.
I’m 43….sorry can you define alone???
Joshua
Can always count on the RenExers for a semantics argument.
what does any aspect of my personal life have to do with this forum?
A piece of erudotiin unlike any other!
No Josh I’m going to find some excuse why this guy didn’t make gains using Superslow becasue I like to come on here and argue with you guys! BLAH BLAH BLAH BLAH!! Show me studies BLAH BLAH!! Show me proof!! BLAH BLAH BLAH!! You guys don’t know how to build muscle!!! BLAH BLAH BLAH BLAH BLAH!!!! I hope you get a chuckle out of this, lol.
Donnie,
SuperSlow makes you smaller.lol
BS low – raloinatity high! Really good answer!
I will be trying this when I go in the gym Monday. This looks like a better version of RenEx.
That won you over Joe?
ok…well….keep us posted there big guy and it’s not my fault when you don’t make IFBB Pro.
Good Luck!
Too good to be true, huh Joe H.???
🙂
Would love to get these cats on some RenEx gear with Project X.
LOL….They think that stuff is uncomfy 🙂
not for the faint of heart….
people will learn one way or the other that a mark of a great program is sustainability more than anything else….doesn’t matter how good it is if you have to stop one day.
RenEx…The Future of Bodybuilding?
Joe H,
It looks like a better version all of a sudden because a “Body Builder” is endorsing it? So in other words, someone HUGE and freaky saying it works holds some validity to you? Think I got it.
LOL, I’m not freaky enough for Joe’s taste….
John, RenEx is a bunch of monkeys they make everything worse.
When it is all said and done Joe H. will be the first guy opening a RenEx gym in Providence.
They just want to be included….I need to learn to greet with open arms
Josh,
Could you post that guy’s diet and supplements too? This way we can all be like him LOL
i’m guessing he has some Super Supps…..
Joe H,
No email yet. Why not?
Post what you have to say to me here.
There is actually quite a lot of talk from some of my sources in the bodybuilding world that this is catching on…..
“mtut dennis james- This is the way that pro’s actually train. Not what you see in the magazines”
Whaaaaaaaaat? 🙂 one source says ” bodybuilding’s best kept secret? ” and just think if you gave them the tools for the job……………
Remember Elington Darden’s book, “BIG” ?
I hope for your sake Joe H., that his secret nutrition plan doesn’t include eating Momkey Crap.
Hey Josh, thanks for making me look bad buddy. Just when I say to Joe H that you shouldn’t blindly follow the training routine the top champs, you come along and post this. LOL.
Josh,
I think that Dennis James’s statement might have far more influence on the average jerk than all of your work combined in the last 5 years.Really sad.
Funny and sad…..kinda the reason i posted it though….
Josh
Truth is that Dennis James uses SS when he hits a plateau, not as a stand alone protocol.
Also whilst i know us mere mortals can learn lessons from the genetically blessed and chemically enhanced, they will never the less get stellar results on anything, whilst we cannot.
Arnie or Mike – both juiced to the gills
Haney or Yates-again both juiced to the gills.
Not negating completely from the point made, but i’m shocked a detractor like Joe H has not picked up on this.
Im far more impressed by a clean guy like you, then i ever will by DJ
Chris, you seem like a real ass kiss, you call yourself a man?
Joe H,
well if you think that you’d be dead wrong.
Read all my posts recently on this blog, especially where i have asked for rational criticism of RenX , your name included.
However if you consider me a real ass kiss because i dont want to read snide comments and insults, and or because i respect an individual who built a heavily muscled physique naturally, well then i’m afraid thats your problem old boy.
It’s nice to see but is unfortunate that it takes a 3 percenter to convince folks. Years ago Arthur introduced me to Casey Viator he said “Let me introduce you to our resident genetic freak” Arthur liked Casey but envied him too I suspect, I know I did. I just found out Casey had died in September. Thanks for sending my more intelligent clients it wont mean a thing but to those waiting for the miracle perhaps they’ll get the idea. A man asked Jones once how long must he train till he looks like Sergio and he replied “You’ll be most like Sergio 30 years after you and him are dead a box of bones” Sorry waxing nostalgic just found about the passing yesterday! It happened in September! I’m 62 too! Keep up the great work Joshua you’re vitally needed for rational exercise advancement!
Russ,
Timely comment.
Interesting post Josh. Although anecdotal outliers are the exact thing that make me ignore most typical training advice, it’s nice to give people a taste of their own medicine!
Also, does anyone know of any Renex style facilities or trainers in the Boston/Massachusetts area?
Thanks
Scott, sorry…no one there.
Hmmmm….
Another tool in the toolbox?
Another guy with a gimmick, looking to use it to sell you something?
BTW, your readers might want to look at the entire series. This was only 1 of 10 secrets that were disclosed….
LOL…You don’t say….you guys may have missed my point in posting this….
Marvin,
I wouldn’t recommend “my readers” bother with any of it, while i find it interesting that a ifbb pro bodybuilder is performing reps without firing out of the lower turn that’s about as far as it goes and it certainly doesn’t qualify as SuperSlow and is not even related to RenEx, which is a technology reliant protocol.
I do a fair amount of consulting with a number of bodybuilders and a few really good ones, i really don’t upset their training style too much and i can only recommend things going the SuperSlow direction when we are discussing a select few barbell and free body exercises, pre-fatique and potentiation or the case when they have some specific equipment available.
I hate the ‘another tool in the tool box’ analogy because instructors shouldn’t be looking for more tools but rather the right ones….they should be refining and cutting away the extra, but when dealing with these bodybuilders, especially ones who have had some sucess my recommendations are different than if I was training someone under my roof…..
….interesting project Ken and i have been planning, for some time, is to do a video series demonstrating more conventional things that work really well in absence of RenEx.
Josh,
that project you refer to in the last sentence, – video series/conventional things.
Looking forward to it already
Joshua
People don’t simply just miss points, a radical belief system ignores everything it does not want to hear…
Why can Facebook offer ~10 thumbnail options and YouTube just gives 3? What in this world is the problem of giving more flebixility there? Why did they change the middle, x/4 and 3x/4 thumbnails now? Why so hostile 🙁
What is sad is that Ken and I have been working on the project in the previous blog for over a year, i doubt most will even read the article or comprehend the gravity of it, yet people are more curious about this stupid blog.
shows you can’t really win, if i put something up to our standard few will even read it, if i post something mainstream more people always take notice yet there will also be a whole slew of people ready to complain about us dumbing things way down.
i do agree, and hope you dont feel i was guilty of that.
My comments are in support of your ongoing work, but to just say when we use the outliers as examples it proves very little.
Take care
Chris,
No, that wasn’t aimed at you.
No, this wasn’t intended as proof of anything other than another bodybuilder is trying to do reps without firing out of the lower turnaround.
As I’ve said many times before I have no “proof”.
The project I was referring to was the four part series on the knee and the new Leg Ext prototype.
Thanks for confirmation Big Guy.
Posted a question on the knee/LE post
Chris,
Sorry I don’t see it, repost please or double up over here and I’ll drag it back over there to respond…sorry i’m missing it…
Josh,
in a nutshell i have a basic poor quality “body solid” LE/LC plate loaded unit.
Advice on use/rep performance or should i just scrap it
I thought this was a interesting little study to put up on here and my facebook page…i’ve had the most emails about this since i wrote the “Trapped” series some time ago….demonstrates what the prevailing mentality is out there.
Plenty of people want to talk about this as the knee series goes largely unnoticed…confirms my beliefs about people and exercise.
Lots of assumed objectives and recreation going on out there Josh
Just want to say, when your knees are hurting so badly that you can’t walk, you won’t care how big your pecs or your arms are.
This is an arctlie that makes you think “never thought of that!”
From Dr.Darden’s website:
Brian Johnston
02/22/14
07:44 AM
Ontario, CAN
“Stop the bullshit… Josh never got anywhere near the competition shape he did when he was 20 pounds lighter. If he got as lean he would be NO WHERE near the weight he competed at.”
Spot on, RenEx smoke and mirror work now on display.
How can you really be sure, this is just speculative opinion.
No evidence, no proof, just snide criticism without facts.
Cnt have it both ways old boy, you cannot chastise RenX for evidence, yet hold speculation aloft as evidence in your own arguments..
For the record whilst i find much of RenX of value, many other things still don’t quite come through for me, maybe thats down to the simple fact that i dont and wont have access to the environment, equipment or personnel instruction.
No kiss as, just trying in a civilised way to get to the truth or at least the usable truth for me.
Try it, you seem very stressed.
No reply? Did this hit a little too close to the truth?
I’m more than happy to post pics and you and BDJ can have at them, just lemme know….proof is in the puddin’.
Joe H
Is like a creaking door, slam it shut Josh.
Not certain why people that will never use RenEx equipment are here? There is nothing new here to learn but apparently restating information from decades past is ground breaking.
because some things are transferable to available equipment and free weights,
and because many are interested in health and training longevity.
Why are you here ?
Please do, then all you butt buddies can dance with the unicorns…
Good God no! Please no more pictures! Josh I don’t need to judge you. You’ve already know your a middle of the pack guy, unless its a fitness competition, and you’ve made peace with that. However, once again the only evidence offered of efficacy are more pictures of Josh. Can’t remember who else from Florida pretended bodybuilders were created his weight training equipment….
Left out “using” his weight training equipment…
and where ae you in the pack Joe H
Chris I don’t run in packs of any sort.
avoiding answering deliberately there Joe H
Do any of you ever watch these reality shows where an obese female is being filmed as she tries to lose weight but invariably has a breakdown and ends up binging, and as soon as the binge ends she sits there and balls her eyes out? i mean they really can’t stop no matter how embarrassed they are.
I figure Joe H goes through this exact same thing after every post….must be brutal….
What is brutal is watching you pull an Oprah everyday with the RenExers playing the part of the fawning audience. How are the machines moving? I saw the list of a dozen purchasers over 2+ year period. Truly an empire in the building. LOL
Short, sweet, to the point, FRtxleEacE-y as information should be!
“Not certain why people that will never use RenEx equipment are here? There is nothing new here to learn but apparently restating information from decades past is ground breaking”
I beg to differ, I have been strength training for many years and RenEx has “opened many doors” to my training approaches. I do not train on Ren Ex equipment but feel that one can adapt many of their ideas to conventional equipment. For example: The Graded Rep Intent.
Be Well
Terry
I’m not sure the point of posting Mr. James’ statements.
Is he using performance enhancing drugs? Was there any real validation to prove or validate his claims regarding the difference ss can provide?
This reminds me of a Canadian “trainer” who claimed his ” “-rep program performed some amazing transformation for a professional Canadian bodybuilder … it was sad that people bought into the claims but fools and their money are soon parted. And people apparently have no problem blindly buying into this stuff.
SS is great and I use it. but a little objectivity here folks…
I was wondering if there was any way of working biceps incorporating Renex principles with conventional equipment(I have access to barbells, dumbells, cables, and the Nautilus Nitro Seated Bicep curl machine). Would any particular exercises with this kind of equipment be more suited to the methodology?
Thanks for your time.
Kick the tires and light the fires, problem ofclfiaily solved!