Fredrick Hahn | Building Muscle & Strength: The Slow Burn Method | August 11, 2025 Ep. 15 - The Low Carb Consultant

Episode Transcript
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(00:11):
All right guys, we're rolling. So today I'm joined by Frederick
Hahn, a veteran strength coach, best selling author and founder
of Slow Burn personal training studios in New York and New
Jersey. So for over 2 decades, Frederick
has trained CEO's, celebrities and everyday people using his

(00:32):
unique slow motion, slow moving strength protocol designed to
maximize muscle with minimal time.
He's been featured on Newsweek and countless platforms for
challenging conventional wisdom around exercise, protein and
fat, boldly claiming there's no such thing as too much protein,
which I love, and and that kids absolutely should lift weights,

(00:54):
which I love. So whether you're a parent, a
grandparent, an athlete or someone trying to build strength
without grounding out hours in the gym, this is going to be an
episode you don't want to mess. So Frederick, great to have you
on, man. Pleasure to meet you.
Yeah, thank you very much. It's great to great to be on the
show. Thank you for having me.
Yeah. Absolutely.

(01:15):
So maybe before we jump into allthe exercise stuff, the diet
stuff, for all the listeners whomay not know who you are quite
yet or familiar with, you know, your background, your training
philosophy, all that. Would you mind giving the the
listeners just a real brief background on maybe yourself and
also how you got into this specific type of training style?

(01:36):
Yeah, sure. Well, it kind of began in the
mid to late 80s. I, I was always fascinated by,
in fact, I could take it off thewall and show you here when I
was 10 years old. I was a member of the Charles
Atlas Club. Oh cool.
Yeah, so I've been fascinated with weightlifting, strength

(01:57):
training ever since I was about 10 years old, so I so.
You were always a fitness guy then.
Yeah, well, certainly in in my mind, I was like one of those, I
was like that, that the Charles Allen thing with the, the
muscular guy kicks the sand. I was the skinny guy.
And so I, I, I just want it to get bigger and stronger.

(02:18):
And that's something that's beenwith me.
Well, you know, still my whole life I am.
So I got into it seriously around the mid to late 80s.
I started reading books by Arthur Jones and Ellington
Darden, High intensity strength training and around the late 80s
I started dating a physical therapist.

(02:39):
I was assertive. I was certified by the American
Council on Exercises as a trainer and I got the job as the
PTA Physical Therapy Assistant at the Hospital for Joint
Diseases, New Sports Medicine Center.
And I was put in charge of all of the strength training for the
patient. So for example, you know, you'd
go skiing, you'd break your knee, the doctor would fix your

(03:01):
knee, you'd go to the physical therapist, He or she would do
their ultrasound, you know, all the magic that they do.
And then they would hand the, the patient to me and it was my
job to strengthen their knee, their hamstrings or quads, you
know, the whole, the whole kit and caboodle.
And so I thought that was a tremendous amount of
responsibility. A lot of patients, it was a big

(03:22):
sports medicine center. And I thought to myself, all
right, if this is my job, how amI going to do this?
So I thought, well, since they only usually have 6 to 8 weeks
of, of physical therapy and that's it.
And then they're, they're sent home.
So I had to see what is obviously the safest way to make
these people stronger and what'sthe most effective time

(03:44):
efficient way because these patients they don't have a lot
of they don't have a lot of time.
So I researched it and as you mentioned earlier in our
conversation, Doctor Ben Bakikio, he has his smart
training, Ellington Darden, Ken Hutchins, Arthur Jones, a few
others. We're talking about slow motion

(04:05):
strength training. In fact, I found an article in
the Strength and Health magazineback in 1966 and there was an
article called MCMM which was stood for muscular contractions
with measured movements. And this dated back to the 40s.
And in that article they talked about how a lot of these

(04:28):
strength athletes like you know,the guys who would do the search
your lifts and all these crazy crossfitty type things to to
demonstrate their strength, demonstrate their prowess if
they got injured or if they wanted.
And this is the key, or if they,this is what it said in the
article, or if they wanted to break plateaus and strength,

(04:51):
they would incorporate MCMM. And they, it literally said you
would take the weight that you use and reduce it a bit, lift it
as slowly as possible in 10 seconds roughly, lower it back
down slowly in 10 seconds roughly.
And this technique, they said inthe article, would allow

(05:12):
injuries to heal and actually allow for these strength
athletes to become stronger thanthey were using just their
conventional lifts. So I started incorporating that
into the, the, I started using that kind of training with all
of the, the slow motion trainingwith all of the patients.
And about a year into the job, the head of orthopedic surgery,

(05:34):
he's standing in the, there's a big picture window and he's
standing in the in the in the picture window through the glass
looking at me. And he points at me and he goes
like this, come here. I thought I was getting fired.
Like I thought I did something wrong.
He took me into his office and he sat me down.
He said, what are you doing withmy patients?
And I said, well, I'm doing my best to make them stronger.

(05:57):
He said, I have never seen my patients get this strong this
fast. What are you doing?
So he actually became a client of mine, and about a year and a
half later, he and I opened up our own physical therapy clinic
at New York Methodist Hospital in Brooklyn, NY, and we called

(06:17):
it Metro Sports Med. So what we would do is you go
skiing, you break your knee, doctor fixes your knee, go to
the physical therapist. Now, you'd come to us and we
wouldn't just strengthen your knee, we would strengthen your
neck, your shoulders, your back,your lower back, your knees,
your arms, weed, strengthen yourwhole body in half the time it

(06:40):
took conventional physical therapy just to strengthen your
knee. So just thought that this would
be a great way for insurance companies to send people to us.
But of course, as we learned, insurance companies are not in
the healthcare business. They're in the more profit.
So they took care less. Yeah.
Yeah. So I ran and managed that clinic

(07:02):
in New York Methodist Hospital for about 3-4 years, three
years, and then decided to open up my own facility.
And why? Because working.
I don't want the audience to take this the wrong way, but
working with physical therapistsis extremely difficult.
They're very set in their ways and they were not.

(07:23):
They were not open to learning anew way of strengthening muscle.
Why? I got to tell you, honestly, I
have no idea. There was only one or two
physical therapists that got it,but most, and it was such a
struggle every day to work with them.
I decided, you know what, I'm going to go do my own thing.
And I opened up this facility here where I'm sitting in New

(07:43):
York City in 1998. And that's, and I've been doing
it ever since. And then I opened up my New
Jersey facility in 2015 and we've been going strong ever
since. So that's the kind of like the
the the quick background. Very cool.
So and you mentioned something alittle bit earlier when you were
going back and doing a lot of the research.

(08:04):
So this type of methodology moving slow concentrically,
eccentrically has been around, Ithink you said since the 40s.
Is that basically the not necessarily the origins of like
the slow burn methodology, but that's kind of basically the
origins of moving slowly, time under tension to increase

(08:24):
strength, stability, a lot of those types of things.
That's where it kind of started,right?
That's right. And even if you open up your
Mercardo, Koch and Koch exercisePhysiology textbook and you read
the chapter on eccentric conceptual training and muscle
fiber recruitment, there's a principle in exercise Physiology
called Heneman size principle. Heneman size principle States,
and it's true today that muscle fibers are recruited in order of

(08:47):
their size from the slow oxidative fibers to the
intermediate to then what they call the fast twitch muscle
fibers. So in that textbook it what it
tells you that the slower the speed of movement, the greater
the cross bridging occurs, a higher quality cross bridging of

(09:08):
the muscle fibers. So for example, when you when
you lift the weight and you justdrop it, there's almost no
eccentric contraction. You're literally just dropping
it. The eccentric contraction.
We know from good research from Stuart Phillips and Doctor David
Fisher in Great Britain that theslower the eccentric, the higher

(09:29):
quality cross bridge, almost like peeling Velcro.
So you're causing more higher quality muscle damage within the
fibers themselves when you lowerthe eccentric as slowly as
possible. Interesting.
Yeah. So if you read your exercise
Physiology textbook and you and you and you just have an open

(09:52):
mind, it's right there, the technique is right there, it's
telling you what to do. But because of conventional
bodybuilding and everybody's throwing stuff around because
they want to like, beat their PRS, you know, and all this kind
of stuff. And I want to talk about that
too, because I definitely want to get into, OK, like what?
Like what is the ideal timing, right?
What's the ideal time under tension going like

(10:14):
concentrically, eccentrically, like how many seconds, how many
time under tension? Like what is ideal?
I definitely want to get to all that.
But going back to like you said,conventional bodybuilding,
CrossFit, high intensity, high intensity interval training, all
these different workout methodologies people use and
just even like I said, conventional bodybuilding, like

(10:35):
I'm maybe 2 questions here. 1 iswhat what really sets apart the
slow burn methodology from like conventional bodybuilding and
maybe conventional workout programs like CrossFit?
And if it works though, why? Why would you say most

(10:56):
bodybuilders wouldn't be incorporating it in your
opinion? OK, there there's several
answers to that. Sure, I know I kind of asked a
lot there. Yeah, no, it's OK.
So for example, why don't they do it?
Well, they're stuck in their oldways and if you train in a high
intensity fashion, you can't be in the gym more than three days

(11:17):
a week and you can't sustain theworkout for more than about
30-40 minutes. Bodybuilders have discovered
very effective. Let's face it, they're among the
the most muscular people on the planet.
The people who do it all wrong, right?
That's not true. They are not doing it all wrong,
but they have discovered very time inefficient ways to build

(11:42):
muscle because they want to be in the gym.
So if you want to be in the gym for an hour or two, five days a
week, you can't do high intensity strength training.
You have to do something else. So most people, the typical
person, typical American or human, they don't want to be in
the gym at all. True.
Yeah, right. So if there's a way and then and

(12:04):
so the two things that set slow burn apart or slow motion, it's
just called slow motion. Slow burn is what I call it.
I didn't invent it, I didn't make it up.
I just, I guess I just helped topopularize it.
I don't know is the two things that set it apart.
Number one is safety. So for example, if I'm doing an
overhead press, if I take the weight, the same weight, let's

(12:28):
say 100 lbs, and I press it as fast as I can, as opposed to
pressing it as slowly as I can, By pressing it as fast as I can,
I'm producing far more force than I would by pressing it more
slowly. What causes injury?
You know how a lot of people will say, oh, I used too much
weight and that's what injured me?

(12:49):
Well, last I checked, weights were inanimate objects.
They can't attack you. Yeah, your, your, your, your
body doesn't know the number of the weight either.
Like your body doesn't care if you're benching 225 or three or
five or the barbell. It's the resistance that your
muscle is feeling, essentially. That's correct.
And so your it's your behavior with the weight that injures

(13:10):
you, not the weight. The weight can't injure you.
It's not alive. It doesn't do anything.
It sits there and waits for you to do something to it.
Got it. So safety and so when you're
strength training, like for example, I did martial arts for
30 years. I did a lot.
I was pretty good at it. You cannot do Gojiru Kokushinkai

(13:32):
karate. You cannot do martial arts
slowly, right? You can't play soccer slowly.
Yeah, you can't do you can't. I did Olympic lifting for a few
years. You can't do that slowly because
those are specific sports that require techniques that require
high force output. And that's just the way it is.

(13:54):
And if you, if you get injured, hey, it's just part of the, it's
part of the thing that you like to do like kickboxing or boxing,
you're going to get hurt. Jiu jitsu, you're going to get
hurt sooner or later. Now that's now with proper
strength training to build muscle, build bone density,
which is what every human being wants, especially past the age
of 40, to enhance and increase total mitochondria within the

(14:18):
muscle, the the the myofibrils themselves.
You don't want to do that dangerously.
Yeah. Why?
Why? Why would you want to do that
dangerously? You want to do that as safely as
you possibly can. So safety is probably the number
one issue. Arthur Jones, who invented
Nautilus, and I'm, you know him and you know all about his work.

(14:40):
He said, I think I'm going to get this correct.
He said try and discover the least amount of exercise,
meaning lifting weights you require, not the most you can
withstand. Bodybuilders discover the most
they can withstand. They get good results, but they
get good results in spite of thetraining.

(15:02):
So you have to ask yourself if I'm going to make my PEC
stronger, my bicep stronger, my whatever muscle you pick it, the
answer is big, especially if you're a personal trainer.
What's the safest way to do that?
And what's the most time efficient, an effective way to
do that? And.
That's what's the almost like what's the minimum effective

(15:22):
dose almost correct. Right, because it's like a
medicine doctor, Doug Mcguff, who wrote the book Body by
Science, friend of mine, he talked about and he's correct, a
dose response relationship like medicine.
Like if, if a doctor gives you medicine you need, he's not
going to say, oh, take a few whenever he's going to give you

(15:42):
a precise dosage and a precise amount of time, you should take
it. So because medicine is a
stimulus. So with strength training, you
want to discover the least you need.
So. And you know what that that kind
of reminds me of? I'm sure you're familiar with

(16:04):
the bodybuilder Mike Menser, right?
And he was kind of renowned for,you know, not training often,
not training, not training very frequently or as frequent as a
lot of the other bodybuilders like during like the Arnold era
and all those types of things. But you know, he, he
incorporated like kind of like aminimal effective dose type of
strategy with his training protocol.

(16:25):
I mean, obviously he has amazinggenetics and he was in great
shape, but you know that that also makes a lot of sense to me.
It sounds like to me like a lot of us, even bodybuilders in the
world, were just staying in a gym too long and working out
longer doesn't necessarily equate or harder.
It also doesn't necessarily equate to more progress, more

(16:45):
strength, more muscle mass. That's right.
And most people who are bodybuilders or what we call
responders, like my friend Jim Windes, they can do almost
anything they want. Yeah, and they just and they
just respond like some people take anabolic steroids.
And no, I do not recommend it. And they don't respond anywhere

(17:07):
near to the degree as other people who take anabolic
steroids, so some. People just got the genetics
ruled the day. Yep, genetics ruled the day.
So Mike had the genetics and he was taking steroids, but he
understood the principles that Arthur Jones was trying to
explain to people and incorporated that.

(17:30):
And then Dorian Yates, of course, incorporated it again.
Genetics and and steroids aside,if such minimal training didn't
work, Dorian would have shrank. But he didn't, he maintained,
and he even gained. Yeah.
Yeah. OK, so, so this is cool.

(17:52):
So let's kind of talk about thenwhat goes into the actual
method, the amount of time undertension, how you lift the
weights. Maybe like what an example of
like, OK, like let's say you're training me.
We walk into the gym. Yeah.
What? What do we start off with?
What are we lifting? How many reps?
I know we go, I know you, you, your protocol involves like one

(18:15):
set till failure. And I've got some questions on
that. Well, but like, let's say I'm
coming into the gym and, and youand I are training together.
You're training me. Where do I start off?
Well, how do I progress? What does the time under the
tension look like? OK, that's a lot.
Yeah, I know. Sorry.
No, no, it's great. I, I could talk about this with
you all day long. So there's some good research to

(18:39):
indicate, and Stuart Phillips did a lot of this research, Dave
Fisher also, that the, the repeti repetitions are just
simply a way to describe time under load or what I call TCF
time to concentric failure. There's a very famous strength
coach author named John Little. He wrote a book called Static

(19:01):
contraction training where you take a weight that's close to
your heaviest weight. You just hold it in one position
until it just drops out of your hand.
In the in that like an. Isometric hold basically.
Like an isometric hold, which heshowed built muscle, built
strength, but and he performed no repetitions.

(19:22):
There were no reps involved in any of his training, so there is
there seems to be a wide range. For example, Stewart Phillips
seemed to indicate that let's say 100 lbs is your one
repetition maximum. Stewart Phillips and colleagues
showed that you can go anywhere between 40 to 50% of your one

(19:43):
RM, up to 90% of your one RM. And if you train to failure,
meaning to the point where you cannot do another Rep, it didn't
seem to matter. Training to failure seems to be
the key. Now when bodybuilders do five
sets, it's usually their 5th setwhere they reach that point of

(20:06):
real deep muscle fatigue. So I would say to a body, but
why don't you just cut to the chase and do it in the one in
the first set, then you can moveon to your next one.
So. So that kind of equates to
roughly. 4 to 8 reps What we do in the gym, If you were my
client, I would choose a resistance that you could use

(20:27):
for minimally 60 seconds, about a minute to complete fatigue.
Once you were able to take that weight to 908090 seconds or
more, I would then add another pound or two.
So real quick, didn't so just tomaybe explain for the listener,
so when you say like 8090 seconds, is that mean?
Does that mean like let's say I'm doing a shoulder press, then

(20:48):
does that mean like basically 40seconds up, 40 seconds down?
No. No, no, no, no, no.
So the I'm right. I was just going to say the
repetition tempo. So what we would teach you is
take two to three seconds for the first inch to minimize the
force. So if you were doing an overhead
press, it would be something like this 0 123.

(21:10):
Now you might reach the top in 11 seconds.
OK, if you were, if you were Wilt Chamberlain, maybe you'd
reached it in 14 seconds. And then you would reverse nice
and slowly as you possibly couldgo without stopping.
Just let it down nice and slowlyrepeat.
So you I would make sure that the weight I chose for you that

(21:30):
you could do at least three to four reps.
Got it. OK.
Yeah. So there really is No.
So you remember earlier you mentioned an ideal tempo.
There's no such thing. There's no ideal.
So if I lift 100 lbs in three seconds, that's not as safe as
lifting it in 11. Why?
Because in three seconds produces more force than 11

(21:53):
seconds. Force equals mass times
acceleration. If I move a weight faster, the
same weight faster, I'm producing more force.
We don't know what the tensile limits of the of the muscle and
the tendon and ligament are. So it's only smart to produce
the least amount of force. Remember, we're strength
training. We're building muscle.

(22:13):
You cannot do that if you're doing a snatch or clean.
That that it's a completely different thing.
Even though you're using weights, 1 is a sport, the other
is an exercise. Yeah.
So totally, that makes all the sense in the world.
Yeah, yeah. So that would be it.
And then you would do that set to complete fatigue because
we're obeying like the shoulder press.

(22:35):
We we're obeying Henneman size principle because if we can do
10 reps and we stop at 5, the intermediate and higher
threshold muscle fibers are justsitting around twiddling their
thumbs. Yeah, 'cause they haven't been
used. You don't need them.
They don't. You know they're not needed.
So is there like a is? Is there like a warm up set?
So like, let's say like, for instance, like we're doing

(22:58):
shoulder press. Then to use that example, like
would we do like maybe 1-2 or three set?
And then on that third set, that's when we're going to like,
are we building up and wait for a few sets or two sets and then
on the third set going to the failure?
Or do we just need that one set?Yeah, that's kind of like the
Delorem Watkins protocol. They're they're three sets of

(23:21):
10. Their first set or two is for
the warm up. No, because when you're moving
that slowly, the first one or two repetitions are the warm up.
Sure, got it. OK.
And I like to tell people your body is, you know, 9798.6°.
What are we warming up? You're already warm.
Now in joints like the knee, let's say a synovial joint,

(23:42):
especially in older knees like mine, that first repetition or
two sort of lubricates the joint.
If somebody is very compromised,like has severe rheumatoid
arthritis or severe osteoarthritis or some kind of
joint malady, then maybe we would do half the resistance,

(24:05):
one or two reps just to get a little fluid flowing.
And then. But we're not doing it on
purpose. We're not doing like 2 sets on
purpose. We're just doing a couple of
Rep. I do that with people who have a
lot of people have low back pain.
So when we train and strengthen people's lower back muscles, we
will have them take a lightweight and kind of arch
back slowly once arch back slowly twice, maybe a third

(24:28):
time, see how they feel. And once they feel like, oh,
their backs getting a little loose, then we'll go into the
set that what we call the strengthening set that actually
causes the positive tissue adaptation.
But the but but in with people who are OK, the first repetition
or two is the warm up. So there's no need for warmups.

(24:48):
Interesting. So it's just we're, we're doing
one set per like exercise. So again, let's go back to the
example of like, I'm, I'm your client, you're training me, we
go in. So then is there like a specific
routine you recommend for most people?
Like we start with legs 1st and certain exercises first for
whatever reason, and then we specifically move from exercise.

(25:09):
Yeah, go ahead. It depends.
We have clients that prefer to start with the lower body.
We have clients that I have someclients that and, and what, why
I don't know, but they prefer todo an upper body rest and then
do a lower body rest and do an upper body rest and they, they
just prefer to train like that. I find that training the upper

(25:34):
body first is better because if you train the lower body first,
you're so exhausted that going to the upper body it's like you
just want to go home. Yeah.
Yeah. So, but it's, it's very
individual, but I know of no science or research that
indicates that any one way is the right way because we're

(25:57):
looking at it over time. So if I have Mary Smith lifting
50 lbs on January 1st and she's lifting 100 lbs on September
1st, that's what I care about. Sure, Yeah.
That makes sense. OK, So then just to maybe like
recap a little bit then for the listener.
So let's say, again, going back to the shoulder press exercise,

(26:18):
whether we're on machine or dumbbells, whatever the case is,
we want to find a weight. Or you would start me off on a
weight that I could do and get at least 4 reps out of, right?
4345, whatever the case is. But it's again, and it doesn't
necessarily matter, right? The amount of seconds I'm going

(26:40):
up or down. Or do you have like a typical,
because I know you said it, the timing doesn't necessarily
matter, but it's essentially that the amount of seconds don't
matter. It's just that we're moving
slow. But could it be like 10/15/20
seconds up, 10/15/20 seconds down?
And it's going to be a little bit different based off like the
anatomy of the individual, how long the arms are, all that type

(27:01):
of stuff, correct? Yeah.
And the muscle joint function. So when you're doing like a
pull, a pullover exercise, shoulder extension, that's a
very long stroke exercise, like hip extension, very long stroke
exercise. Whereas if you're doing the a
grip machine, that's a very short stroke exercise.
So if you're doing a grip machine like the Hammer grip

(27:22):
machine, very, very slowly, you'll probably complete the Rep
in let's say four or five seconds, whereas with the
pullover, it might be 12. So essentially, and, and from a
personal training standpoint, I just want to make sure that I'm
observing that the client is moving when they start 2 to 3

(27:45):
seconds for the first inch and then continue to move slowly and
smoothly. So there really is no perfect,
you know, repetition time. Time length No.
No. As long as we're moving slow and
we squeeze out around 4:00, that's, that's kind of the game
plan, correct? Yeah.
Then again, then the weight is not too heavy.

(28:07):
Now here's the thing. Stewart Phillips research showed
that if you use 90% of your one room, which is heavy, you're
probably going to complete one, maybe 2 reps and that's it.
That works too, but it's more dangerous than choosing 70% of
your one room and doing 5 reps and getting the same muscular

(28:30):
benefit. Like why would you choose the
heavier weight? But it's not going to do you any
good, except maybe hurt you. Yeah, and I know what I said.
Before the weight, I the weight can't hurt you.
I mean that if you're if you're the the heavier the weight is,
the more force and stress on themuscles if a lighter weight
produces the same benefit that it doesn't make any sense to

(28:53):
lift the heavier one as far as Ican tell.
I mean, if there is a reason, I'd like to know it.
Got it. And so I, I had a question then
on the like the concentric and eccentric.
And so people understand what I'm talking about basically like
the, the, the raising and the lowering.
Like if I'm thinking about like bicep curls.
So like what? Because sometimes I train like

(29:16):
this, like Monday, Wednesdays, Fridays.
I do like typically my, my strength training Tuesdays,
Thursdays, Saturdays is when I might do some like running,
cardio, kettle bells, whatever the case is.
So let's talk, let's talk about like the lowering, the, the
raising of the weight. Why on the raising of the weight
would we want to go slow? Like because when, when I think

(29:39):
about it, and it obviously here,correct me if I'm wrong, I'm
just trying to work this out in my mind.
If I'm, why wouldn't I want to like raise the the weight with
more force and then and then lower as slowly as possible?
Would that would that like why do we want to raise as as slowly
as possible? Is it because we are trying to

(29:59):
just increase the amount of timeunder tension so we get to
failure quicker? No, but the I would reverse that
question back at you and say whylift it more quickly.
I guess from like a power standpoint, I guess for maybe
introducing the joint of the muscle to a little bit more

(30:20):
power, but maybe that's not, Yeah.
Yeah, why? Why?
Muscles are force producing engines.
The stronger your muscles are, the more power you'll produce.
Period. How you go about strengthening
the muscle is the question. And you want to do it as safely
as possible. So if you lift the same weight

(30:41):
more quickly, you're increasing the force and thereby increasing
the potential for injury. I don't understand if like I, I
gave a lecture once, I was debating, I think you know,
Doctor Brad Schoenfeld. Yeah, I've heard.
Of his work. He's a good friend of mine.
We, you know, we're always, you know, like tit for tat with each

(31:01):
other. And I was debating him and I was
in a room full of personal trainers and I said, OK, who
here in the rooms? Personal trainer, everybody
raise your hand. I said, OK, who here, who of of
the personal trainers, who here thinks that safety is the number
one and most important factor when you're training your
clients? Everybody raised their hand.

(31:22):
I said great, I said. And then I explained if you're
taking 100 lbs and you're lifting it as fast as you can,
you're producing more force forcing with mass times
acceleration. So it's potentially more
dangerous. If you lift the same weight more
slowly, it's less force, it's and you're, you're reducing the
risk of injury. And then I said, all right, who
here? If they had 65 year old Mary

(31:45):
Smith on the overhead press machine, how many of you would
have Mary lift the weight as fast as she can?
And everybody raised their hand and I, I was like, look to me,
I, I just could, they just said and agree that safety is number
one. They just said and agreed that

(32:07):
the faster you lift the same weight, the more force and the
greater potential for injury. And then when I asked them, do
you, would you lift it fast or lift it slow?
They say fast. That's a cognitive dissonance
because they believe that by lifting your weight quickly,
you're yeah, it's it's like this, it's like this ape like
visceral nonsense that you can'tseem to you grab their lapels

(32:31):
and you can't seem to shake it out of them.
So. And interesting, no, and and and
IA 100% agree. Like I mean, I think especially
for and we can get into like, you know, kids and training and
weightlifting. Like, in my opinion, this is,
it's a genius methodology for kids.
And I think about my, my son is 9, you know, and I take him in

(32:52):
the garage. We work out together all the
time. But it's, you know, he's at that
age where he's like, he's still figuring out his, his body.
He's got basically like bandy legs, right?
So it's like he's in my, and in my opinion, there is no better
way to train like a kid than a, like using their own body
weight, but then B, having them move as slowly as possible so

(33:13):
they start to kind of understandtheir own mechanics.
And that's what can kind of deliver like develop up, not
they're just their muscles mass,but like their, their
stabilizers, their joints, theirligaments as they're growing
like what are your thoughts on that?
Yeah, all of it. It's all that whole idea that,
you know, weightlifting stunts your growth is nonsense.
Strength training produces favorable improvements for

(33:36):
children. And I, you know, I wrote the
book called Strong Kids, HealthyKids, and I did research on
this. It produces favorable responses
in increases in muscle tissue bone density.
So it's, it's, and my daughter, who's now 26 years old, has been
strength training since she was six years old and, and is able

(33:58):
to do things now at her age of 26 that a lot of her friends
just simply cannot do because she has spent a lifetime
strength training. So when, and kids love it when,
when they, especially when they're moving slowly, they
really feel their bodies and they, and they love it when they
get that little, you know, pulsemodulation and all the shakiness
in the muscles. It's they, they just love it.

(34:20):
And, and for parents who have children who are athletes, it is
the IT is one of the very best things you can do to reduce the
chance of injury and actually improve their athletic
performance on the field. Doesn't matter if it's tennis,
doesn't matter if it's soccer, football, baseball.

(34:40):
If the muscles are stronger, they're going to play that sport
better. Of course, you have to practice
the sport. So no question about it.
Yeah. So yeah, for kids.
Love it. So, and that brings me and I
want to get, I, I, I don't want to forget where I'm going to go
here because I want to talk about frequency, like the
frequency and how, how like how often, how, how many days a week
we want to be training like thisand who it makes sense for.

(35:01):
But one thing I'm thinking aboutis, you know, for like people
playing sports or doing CrossFitor doing Olympic lifting, it's
like, OK, do those sports if youwant to do them, But this you
should be implementing or incorporating some of this slow
motion strength training to help.

(35:21):
And that's going to help accelerate whatever it is you're
trying to do, whether it's on the field, in the gym or on the
weight platform, correct? That is correct.
Think of people should think of strength training, whether
they're, you know, grandma, grandpa or professional
athletes. People should think of strength
training like brushing and flossing your teeth.
So there is there a correct way to brush and floss?

(35:44):
Yes, your dentist can teach you how to do it properly.
Is there an incorrect way you can damage your gums by brushing
and flossing incorrectly? Yes.
So what we want to do is get people to understand that
strength training is general. It's to enhance.
It's to cause a positive tissue adaptation safely.

(36:05):
Then you can take your better body and go out in the world and
do whatever it is you like to dophysically, whether it's Tai chi
or it doesn't make any difference.
Yeah, better and with less chance of injury.
That's the whole idea. Makes all the sense in the world
to me. And like, my mom's, you know,
now I'm flipping onto the other side.

(36:26):
You know, my mom is 75 years old, and I'm really trying to
get her into strength training, weightlifting.
But this is, is perfect. Yeah.
And this would be perfect because she won't have to spend
so much time in the gym. It's moving really slow.
It's very safe. It makes all the sense in the

(36:46):
world to me. Let's talk about frequency real
quick. So I have heard you.
God, We were talking about Doctor Lisa Wiedemann when you
did that YouTube episode with her.
I think you said something, and correct me here, it's like one
to two week, one to two days a week is ideal.
Three days a week might get you like a small percentage better,

(37:07):
but anything more than that is like unnecessary.
Is that accurate? Yeah, there was some research
done by Doctor Wayne Westcott, who I respect.
I, I, I also think David Fisher did some research and showed
that three strength training sessions a week seem to produce
the best results. Whole body.
Whole body, two sessions a week,2 sessions a week seem to

(37:29):
produce like 98% of the benefitsof three.
So for the typical person, why would you waste another day in
the gym? Now if you're a bodybuilder and
you're really trying to maximizeyour muscle gains, yeah, maybe
three times a week would be best.
But for the typical person, Wescott's research also showed

(37:51):
that one strength training session a week seemed to produce
about 70% of the benefits of twice.
So it's you still get good results weightlifting once a
week. So if you had a twin brother and
he trained once a week and you trained twice a week, ultimately
you would probably build a better body than his, but not

(38:11):
noticeably not not by much. Interesting, interesting.
And the reason and the reason isthis.
And I, I, we try to tell our clients this like all the time,
the benefit. And when we do the initial
consultation presentation, I do a, a short slideshow and I have
this slide and I, and we show them that the benefits of

(38:33):
exercise come when you're resting.
Yeah, not when you're exercising.
Exercise is a controlled detriment.
That's why when you're done, you're really tired and
fatigued. You can't even get up the steps
right. Yeah, it's a stressor, Yeah.
Right, So like let's say for example, God came down from

(38:54):
heaven and she said, Fred, I love this slow burn stuff you're
doing. I just want you to know that one
session a month is best and thenshe goes back up to heaven.
Well, that's what I would do. Yeah.
But why would it? Why would I choose to do more
than I need? Yeah, and I think that's what

(39:17):
that's maybe one of the big, bigthings that we've got in just
gym and workout culture in general and bodybuilders.
And going back to what I was saying about Mike Mincer, it's
like we're just, we, we might like to be in the gym, but we're
basically doing way more than isnecessary to, to, to, to
activate the stimulus we need inregards to strength and muscle
gain and whatever else. Right.

(39:38):
And then and the main reason forthat I think is because people
confuse exercise, meaning a something that causes a positive
adaptation and recreation, pastime activities, fun.
So let's say you want to be really good at golf.
Practicing once a week ain't going to make it.
Yeah, agree and. Practicing twice a week might

(40:01):
not. People who are really good at
golf, they're like out there almost every day.
Yeah, exactly. Right.
So to be good at a skill, you have to practice that skill
frequently, even it's playing the piano.
It doesn't have to be everyday, but it has to be frequent.
But but exercise that stimulatesa positive adaptation isn't

(40:24):
recreational activity. It's separate and distinct.
And that's where I think people,whoa, how can, how can strength
training once or twice a week dome any good?
And they're thinking if I'm going to play tennis and be good
at it, I got to be on the court there like 4 or five times a
week. It's not the same thing.
Yeah, yeah. That makes all the sense in the
world to me. 100% totally agree.And now it's almost making me

(40:50):
kind of change my own workout philosophy on the spot.
And in fact, with some at, with some athletes, like if somebody
says I'm playing tennis five days a week because I'm a
masters champion or something like that.
And I'm going to be, I might say, OK, only strength train
once a week. Then don't come twice, come once
because you're going to be out on the court, you're going to be
doing stuff, you're not going torecover.

(41:11):
So it might be better for somebody in training to to
strength train just just once a week.
Yeah, that makes sense. Yeah, I mean, yeah.
And when you're, and that makes sense because I, I mean, I
interview a lot of like, I do interview a lot of like
athletes, like CrossFit guys andendurance athletes.
And it's like, okay, like endurance is the thing that they
want to be good at. Like they've got to run, they've

(41:32):
got a long free. They've got to put, yeah, they
got to put the miles in, They got to get the miles on the
legs. But when it comes to strength
training, like they're maybe only doing that like once or
twice a week because it's like you don't want to completely
blow yourself out because then you can't do the specific sport
you're trying to get good at too.
Right, that's right. Yeah.
I had an online client that was talking to me about that.
She's entering a 10K race this like desert run where it's at

(41:56):
altitude. And I said, well, you she knows
how to practice the running. She I didn't have to tell her
anything about that. She knows more than I do about
that. But I said to her, she's like,
well, what's the best way to getthe strength training?
And I said, go for a run in the morning.
Do what you know you need to do to to be a runner.
Then rest, had to take a nap, eat well.
And then that evening do a 15 to20 minutes straight training

(42:18):
session. That's Monday, rest Tuesday,
rest Wednesday, Thursday, go fora run in the evening, do a
strength training session, rest Friday, rest Saturday, Sunday,
so on and so forth so that you train your body as a whole and
you rest it as a whole. That makes sense.
Complete complete sense seems towork.

(42:40):
Pretty well. Yeah, yeah.
I want to switch to diet here real quick because I know you're
a big, you know, maybe higher fat, lower carb guy, which I'm
obviously a big fan of. I mean, you were on the, the,
you are on the low carb consulting podcast right now.
I was curious, like, how do you structure like when you're

(43:01):
consulting with clients on diet,like what do you typically
recommend in terms of how they eat?
How do you structure their macronutrient breakdown?
Protein, fat, carbs, calories for you know the training that
you are recommending to them, this type of training.
Alright, so let let me just say to the viewers who are who are
watching this, I am not a, a, a nutritional expert.

(43:24):
I don't have a PhD in nutrition.I am not a registered dietitian
either. Very often registered dietitians
are not experts in nutrition either.
They think they are, but they'renot.
I mean, they mean well. They mean well, they have good
schooling. They know a lot of stuff they
do, but I am not and technicallyI am not an expert, but I do
know especially from doing this for 30 years, my co-authors on

(43:46):
my book The Slobber and Fitness Revolution are doctors Michael
and Mary Dan EADS who I think you've heard of.
They wrote protein Power, protein power life plan, big
advocates of low carb, higher fat and we call it adequate
protein diets. So typically when we have a
client, a new client come in, almost all people are over fat

(44:06):
adults, whether they have 10 lbsto lose or 50 lbs to lose.
The only way that you can reducebody fat and at the same time
this is crucial and at the same time build muscle, build bone
density. The only way that can be done is

(44:27):
if you take your sugars and yourcarbs and you lower them, and
you take your fat and your protein and you raise it.
So the caloric intake's going tobe identical.
You're not lowering your calories, you're altering the
caloric ratio. Why?
Because fat loss and muscle gainis not a numbers game.

(44:48):
It's a hormonal game. And Doctor Jeff Volek, who I
also respect, he coined the phrase, you are not what you
eat, you are what your body doeswith what you eat.
And it goes very different things with fat, protein and
carbohydrate, as you know. So what we try to do is get

(45:11):
people to reduce their sugars and we use an in body machine to
figure out their lean body mass.So for example, I weigh 185, my
lean body mass is 160. I try to get 1g of protein in
per pound of lean body mass, which Volec and other experts
that I respect say is about right.

(45:32):
Some will say 1.5 if you're trying to maximize muscle gain,
which our clients are not. They're not trying to build as
much muscles humanly possible. So if I can get them to just.
So if a woman comes in, she's got 80 lbs of lean muscle mass,
but the machine shows that she's5 lbs under muscled.
I will ask her to try her best to take in 85 to 90 grams of

(45:57):
quality animal protein, whether it's fish or meat or eggs,
whatever, whatever they like quality animal protein per day
and make the carbs as best as she can.
Vegetables, maybe a piece of fruit or two, but not the, the,
the crap like pasta and and riceand and obviously beer and candy

(46:21):
and all that stuff. So try to get the sugars and the
carbs down and then what we and so we're not real strict.
I don't say you need to. The only thing we're strict with
is the protein intake because soold men, especially women, so
many people under eat the protein they require.
They really do. It's unbelievable.
I've asked some women especially, and like one woman

(46:43):
said she'd like in in the morning she had oatmeal and a
cup of coffee. And then for lunch she had like
pasta and a little bit of chicken salad, like a little
bit. And then at night she would have
salad and a small piece of fish.So she was taking like 40 grams
of protein in which she needed 80.
Yeah. And that just ain't going to cut

(47:03):
the mustard. She's done.
I even read people the riot act.I'm like, look, if you're not,
if you're going to come to my gym to build muscle and spend
the money you're spending and not eat the protein that you
need, you are not going to buildmuscle.
No, you're not. How are you going to build
muscle if you're not eating thatprotein?
It's impossible. I had a yeah and and I 100%

(47:26):
agree with you on that on that one as well.
I think a lot of people under eat protein or if they're
tracking a lot of the times they're a lot of the times I
think they're miscalculating, You know, what they're all
ultimately consuming and they think they're consuming, you
know, an ideal amount or weigh more than they actually are.
But what, what I wanted to kind of flip this around on you.
So say I so right now I'm 6 foot180 lbs.

(47:50):
Let's say I want to get up to £200, right?
And if I, I was going to go and maybe like let's call it a slow
burn bulk. And right now I eat roughly like
I eat like basically give or take on any given day.
It's like my body weight in grams of protein.
So I'm consuming anywhere around180 ish grams of protein a day.

(48:13):
That's just like how I kind of and I eat the same thing every
single day. So I basically know what I've
tracked it so I know what I'm, I'm eating.
But let's say I wanted to bulk up to 200 lbs like.
Would you want to add 20 lbs of muscle?
Yeah, let's say I want and the time frame obviously doesn't
matter. It's going to take a lot of
time, but how would you construct me to A like work out

(48:33):
and then B change my protein or calorie intake?
All right. So for a couple of questions I
would ask you. So when we say we want to bulk
up, so we definitely do not meanwe want to add an ounce of body
fat. Sure.
Yeah, well, let's let's go with.That it's not.
It's never the goal. No, it's never the goal.

(48:54):
That's never. The goal, So we're saying so to
be more specific than bulking up, to be more specific and
precise. You say to me, Fred, I want 20
lbs of more lean body mass on mybody.
Yes, let's say that. And I say, OK, I hear you and
then I'll ask you well, how muchprotein you eating now and how

(49:17):
many years have you been training?
So how many years have you do you feel you've been
consistently strength training well?
Let's let's call it 15. OK, my answer to you will be you
ain't gonna build 20 more poundsa month.
Got it. You're.
You're dreaming. Yeah, it's like an annual gap.
The newbie gains the. Way, way, you passed it So.

(49:39):
And now if you said I wanna gain20 lbs, that's no problem.
I'd tell you to eat more pasta. Yeah.
Now remember carbohydrate. What does a carbohydrate do?
If your muscle cells are not completely filled with glycogen
and you eat a bowl of oatmeal, where is the excess glycogen

(50:00):
going to go First? It's going to go right to your
muscle cells to be stored for energy.
Once your muscle cells are full and they're knocking on the door
and the cells ain't talking, then that glucose molecule gets
converted into a lipid and it goes into your fat cell, right?
So if you're on constantly on a low carbohydrate diet, which you

(50:23):
should be a low sugar diet, you might be at 80% capacity of your
intramuscular glycogen. Because according to doctor Jeff
Volek and others, once you lose a certain amount of
intramuscular glycogen, you become, your body goes, OK, no
more we need this sugar in case a bear comes to attack us.
So then Volek calls it becoming fat adapted.

(50:46):
So now your body is saying, oh, he wants us to use that as the
main source of fuel, not intramuscular sugars.
So then your body starts to use body fat at an accelerated rate
for energy. Now if you're on a low carb diet
for a while and you start eatingmore carbohydrate, the in order

(51:08):
for that glucose molecule to go the Uber cab, so to speak, for
that glucose molecule is water is a molecule of water.
So then you swell up and you look more muscular because now
you have more water in the muscles.
But you're not more muscular. You haven't built any muscle,

(51:30):
you've just put more water in the muscle.
Yeah, just that's what a carbohydrate is.
It hydrates. It's a yeah.
So that's what it does. So if you've been so one of the
analogies I give when I give talks is let's say you take a
young man who's 20 years old healthy and he can bench press
100 lbs slowly for 10 repetitions.

(51:50):
That's not that strong. Now every he trains twice a week
and I put 1 LB. He wouldn't even feel me put it
on or take it off. I put 1 LB and now he's 101 lbs
and then the second is 102 lbs at the end of the year of
training. He's now benched at the end of
one year because I put 1 LB twice a week.

(52:10):
That's £2 a week. 50 weeks out of the year he trains, that's
another £100. Now, at the end of just one
year, he's slowly doing 200 lbs for 10 repetitions.
That's strong. That's strong.
What's he doing in five years? No, he's not.

(52:33):
No she's not. What's he doing in three years?
Bench pressing 300 lbs for tensile Rep?
No, he's not No he's not right now what that trainee might
start doing is you know what injecting, which is not good.
So your ability to gain strengthand strength is a direct

(52:54):
increases in muscle is direct result of increasing your
strength. You cannot build muscle unless
you increase your strength. Where where's that coming from?
So if you're limited in how muchstrength you can build, which
you are, you're also limited in how much muscle you can build.
From everything I've ever read, the typical man can build from

(53:15):
baseline out maybe 20 naturally.20 lbs of lean mass.
So I'm 511 and I weigh 185 and Ihave about 10% body fat.
I am obese on my doctor's BMI chart.
Yeah. I'm supposed to be one 55160, so

(53:38):
I have 20 to 25 lbs more muscle than a typical guy my size has
and that's it. That's all I'm never going to
have. I'm never going to be 200, two,
120 lbs of muscle. So possible.
Real quick going back to that statement then, because that
that's that's AI would say that's a big buzz kill for a lot
of Jem Bros out there. So what you're basically saying

(54:00):
is most men are able to build. Like let's say they don't lift
any weights at all, whatever thecase is, but most men have, if
they're natural, most men have the genetic capability to only
add around 20 lbs of of muscle mass on their frame.

(54:21):
Just that's kind of like the waythat it works Was it?
Is that would that be accurate? That's about right.
And you know how many people lieabout being natural?
Everybody. Yeah, yeah.
Right. But like you said.
Oh man, that's such a bummer. Natural is natural.
So yes, naturally speaking, and unless you have crazy genetics,

(54:42):
naturally speaking, you're goingto build about 2015, 2025, maybe
pounds of muscle and that's it. And you should be happy with
that. Now, what you want to do is
maintain like, people look at mesometimes and they'll go, we'll
be in a conversation, I'll go blah, blah, blah.
Yeah, I'm 64 years old. They're like what, 60?

(55:03):
What? You're 64.
I'm 64, I'll be 64. You look, you look great, man.
You look great. Trying to hang in there for an
old guy. So that's it.
That's all you can do. And even if you start taking
anabolic steroids, I think even Dorian Yates said this, you're
going to build maybe twice that.So if I started taking anabolic
steroids, I could probably get maximally at 510 to 210 lbs or

(55:28):
220. Now here's the thing.
If a man builds 20 lbs of muscleand he reduces his sugar so that
his body fat is goes away and he's down to, let's say 8 to 10%
body fat, he's gonna look like afreaking Greek God.
Yeah, he'll look like he'll. He actually added more muscle.
Yeah, that's what dropping the body fat actually does.

(55:50):
Yeah, you see a lot it makes. You look bigger.
Yeah, yeah. You see a lot of these
bodybuilders who are our our height roughly, and they're
shredded. They're down to like 4% body fat
and they only weigh like 165 lbs.
Yeah, but they look like they weigh 250 lbs.
Yeah, right. So that's the key.
I think a lot of guys, they're building muscle and they're

(56:11):
just, they're eating too many carbs because the experts say,
oh, you got to carb up. And so they stay over fat and
they don't feel like they look so good.
They now they want to build moremuscle as if somehow that's
going to, that's going to offsetthe fat they have and it's not
going to. Yeah, and I think that's where a
lot of people get it wrong. It's like, Oh, well, you know,
going back to like our, our, ourbulking conversation, while it's

(56:34):
like, well, you got to increase your calories and you have to
have carbohydrates. And it's like, yeah, that's
going to puff you up a little bit.
But that's not necessarily goingto add like more muscle mass.
And unless you are using anabolic steroids, that's a
different story. But if you're natural and you're
just eating more carbohydrates and more food, like in all real,
in all reality, you're probably just going to get a little bit

(56:56):
fatter. That's right, carbohydrates, the
very nature of what they are, cannot contribute to actual
muscle building. How?
Well, from an energy perspective, right, like you
could be on a, you could be on like a high protein, high carb
diet, low fat with low fat and you can build muscle by using

(57:17):
carbohydrates as an energy source.
You can also. Be like no, no, no, no no.
The carbohydrate itself cannot contribute to the building of
muscle in other. Words.
Exactly. Right.
Like if you did a DEXA scan and you strength trained properly
and you ate enough protein, you ate enough protein to build
muscle and your twin brother didthe same thing but also added

(57:38):
carbohydrate. If you did a DEXA scan, you're
going to have the same amount ofmuscle.
Yeah. It's not.
Remember it's intramuscular glycogen.
The water is not the issue. If you take a 5 LB steak and you
suck all the water out of it to make beef jerky, the amount of
protein is the same. It's the.
Same. Yeah, so.

(57:59):
That's a good example. Actually, that's a really good
example. Yeah, so, so that's it.
So the carbohydrate won't contribute.
And your body, of course, peoplesay, well, wait a minute, wait a
minute. Carbohydrates contribute to
insulin production, true. And insulin is anabolic, true.

(58:19):
However, when you're not eating the carbohydrate, your body
produces its own glycogen from the protein, which is called
which we call it. Gluconeogenesis.
Which is called gluconeogenesis production no more so so yeah.
So you know you got your bases covered even when a funny story.
So I, I did, I wanted to see howlean I I could get.

(58:43):
And I remember I was in a lecture somewhere and some
bodybuilder was behind me and I was arguing about carbohydrates
and the bodybuilder behind me didn't like what I was saying.
And he goes, let me ask you a question.
And he like, he like made fun ofme.
So you ugly bald guy, he goes, have you ever been 4% body fat?

(59:03):
And I thought to myself, he's right.
No, never have. I've never done that.
So I decided, you know what, I'mgoing to try it.
So I went super low carbohydrate.
I actually got down to about 155lbs.
I did lose some lean tissue along the way, but not a lot.
And then one day I'm out with myfamily and I decided I screwed,

(59:28):
man, I'm going to have a hamburger with a, one of those
big buns. So I'm sitting there eating the
burger and my mother-in-law looks at me and she and she was
from, you know, she's Lithuanian, German.
And she goes, Fred, your arms are growing.
And I literally could like literally I could feel just the
the water just coming in. Yeah.

(59:49):
So, yeah. So that's that's all
carbohydrates really do, other than just contribute to your
ability to store body fat. Yeah.
Agree. That's that's that's insulin's.
Insulin's job is to bring your blood sugar down when you eat
too many carbs so you don't die.Its second job is to block block

(01:00:10):
fat burning and promote fat storage.
And if you don't agree, if I know a lot of people don't agree
with that, we'll just read a freaking book.
He says it right. It said the damn book.
Like yes it does. Yeah, well, I one thing I wanted
to mention, cuz I know we're coming up here on time,
Frederick and I kind of want to be respectful also of what

(01:00:31):
you've got going on for the restof the day.
And as we kind of wrap things upand close things out, like what
practical tips can you give someof the listeners that they can
adopt today to integrate like slow burn style training and
your dietary guidelines into like their busy chaotic lives?
Like what tips can you give people to kind of like get

(01:00:52):
started? So the first thing from a
nutritional standpoint I would say is let's say you weigh 200
lbs and you should weigh 160. Try to get 160 grams of protein
in your body quality animal protein every single solitary
day, not four days a week, sevendays a week.
Got it. The rest of your food should
come from real food sources. Not pasta, not not junk food

(01:01:15):
like that. From a training perspective, you
want to be in the gym twice a week.
You and the key factor, whatever, whatever exercise
you're doing, take that exerciseto complete.
Muscle fatigue to the point where you literally cannot
complete another repetition in good form.

(01:01:36):
Now, having said that, if you'reusing free weights, be careful
because with free weights, you don't.
You, if you're training, if you got the dumbbells, you could
drop them or if it's a bench, but you got to be very, very
careful. But you want to make sure that
each of the exercises you do, you take to complete fatigue,
which we call reaching muscular success.
Don't train more than three times a week or you're just

(01:01:58):
going to spin your wheels. And lastly, rest, sleep, like
people say to me. Well, Fred, what?
What should I do on my off days?I'm like, take a nap, you know,
learn a foreign language. Yeah.
So get adequate protein strengthtrain in a high intensity
fashion slowly and to complete fatigue and do that twice a

(01:02:21):
week, 3 times at the most and that's start from there and you
the, the results that you will achieve for many, many people
the results will be quite extraordinary.
No, well said. That was beautiful.
One thing we didn't touch on other there just kind of pop
popped up into my mind. Sure.
So you prefer it sounds like to me you might prefer machines and

(01:02:45):
I'm sure it depends on the individual.
I'm assuming for like maybe elderly people, older people you
would prefer them working on machines rather than free
weights. Would that be accurate?
There are. Bad machines, there's bad free
weight exercises. Machines can do things for you
that free weights cannot. And the and the and the reverse
is not true. So for example, strengthening,
how you going to strengthen the muscles that extend your

(01:03:07):
cervical spine and strengthen the muscles, the
sternocleidomastoid that flex the neck, the lumbar muscles.
You cannot strengthen those muscles safely or effectively
really without a good machine todo that.
And when you're reaching momentary muscular fatigue on a
machine, you're safe because even if you drop it, it's not

(01:03:27):
going to hit you. Yeah.
So that's why there is no. Magic to.
A round weight as opposed to a rectangular 1 you know, all your
muscles know is a are you doing it safely and B have you taken
it? Have you obeyed Henemann size
principle and taken it to the point where all of the available
fibres have been recruited? And that's that's best done with

(01:03:51):
machines. Got it.
Perfect. Well, Frederick, I mean, this
was. This was fantastic.
We could talk for hours, right? Yeah.
Yeah, absolutely. I mean, I could.
Talk about this stuff all day long.
Where, where can people find youonline, get in contact with you,
work with you? How?
How does that look? Well, thank you.

(01:04:11):
Thank you for offering that. So my website.
Is Slow Burn Personal training.com and that'll give
you information for the New YorkCity facility, the Montclair
facility, and actually I've juststarted selling franchises.
So if anybody out there is interested in maybe owning a
facility like this, it's quite, quite rewarding this job.

(01:04:32):
It's no, it's not going to make you a multimillionaire.
No, no, no. And by IG, the Instagram handle
is at Slow Burn Personal Training.
Very cool, very cool. Those are the two best ways I
think. OK.
And actually I had. Another question that popped up
in my mind. Do you, do you train people like

(01:04:54):
virtually out of curiosity, likeif someone works with you, but
they're not in like the New Yorkarea?
Like do you do like virtual consults, any of that?
I, I have done that. I'm so.
Busy at the studio here that I don't often have a lot of time
to do virtual training because I'm I'm I'm training the clients
here in the gym but I have done that and I am and I am open to

(01:05:16):
that so if if someone is interested in that they can just
contact me through the website cool cool well I will put.
Everything. All the links, all that.
Information and the show notes again, this was fantastic.
I appreciate your time, Frederick, and to all you guys
out there listening. Yeah, yeah.
Thanks guys for listening to theLow Carb Consultant podcast.

(01:05:38):
We'll catch you guys on the nextone.

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Fredrick Hahn | Building Muscle & Strength: The Slow Burn Method | August 11, 2025 Ep. 15

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Fredrick Hahn | Building Muscle & Strength: The Slow Burn Method | August 11, 2025 Ep. 15