hi! I'm 6.ft and my lean body mass is 145lbs. i started zoning 3 months ago and lost 11 lbs of fat.i train 3 times a week in the super-slow fashion doing 18 repsx3 for each exercise.i can't say i see any improvement.I'm open to suggestions. thanks

If you're doing SuperSlow, you are doing way too many reps and sets, and the weight you are using is way too low. SS mandates 1 set, to failure. The fancy name for it is "inroad". The set should have no more than 12 reps MAX! If you can do more than 12, you don't have enough weight on it. Once you get to 12 reps, or even only 10, add enough weight that you can now do only 4 or 5 reps. Generally no more than 10% if legs, 5% otherwise. Each time you workout, either the weight or the reps, or both, should increase. If you can't increase, you didn't give yourself enough recovery time. You should be working out only once or *possibly* twice a week on any given exercise. More than that and you don't have enough recovery time for the muscles. Routinely, when I work my legs, I can't walk without support when I'm finished. I hang onto supports until I'm sure my legs won't collapse. There is NOTHING FUN about an SS workout, except the results later.

i understand you are currently using ss,are you happy with the resaults?i since i started zoning i only loose weight and can't get any gains .until now i think i have tried 10 different programs in the last 2 years some work,some don't and I'm looking for a program i can sink my teeth in .can you refer me to material of ss or give me the line out for the typical week

Here's one with lots of reading material: http://www.i-a-r-t.com/ Here's another: http://www.superslow.com/ Google search on "super slow", and you're on your way. And yes, I'm quite happy with the results. And also with the amount of time needed to get them. That's nice - 20-30 minutes, once or twice a week, and you're done.

I once did the super slow, and it was super boring. Then I realized that all of the sports that I do, required explosive strength. (ie Mountain biking, skiing, snowboarding, rock climbing) so the super slow was not that great. I suggest you tailor your weight training to your goals of the sports/recreational pursuits that you do. My take away from this, is no matter what you do, a solid core will improve any sport you do, so take care of your lower back and abs. Cheers Shiraz