Rating: 
Summary: If it sounds too good to be true...
Review: I am an extremely active woman. I run 20-30 miles per week and work out at a gym 2-3 times per week. I decided that I wanted to lose some inches and gain some strength to improve my running and that's when I found this book.
After following the program "to the letter" for over six months, I found that I had lost a miniscule amount of fat/inches and had definitely lost the fun in gym workouts.
Two days per week is simply not sufficient for fat loss or good tone and does not work at all for sculpting and toning. I gave the program six months and that was enough.
I'm presently using one of the workout plans from "Total Strength Training for Women." by Amazin Lethi. It's excellent.
Rating: 
Summary: Very Good
Review: I bought Power of 10 almost a year ago, and read through it. Tried a few workouts at home, and then wandered onto other things.
When the school I work at installed a complete Nautilus Nitro based gym, I picked the book up, read it again, and have been quite pleased with the results.
I workout, approximatetly, 20 miuntes, one time per week. I am certainly getting stronger, and my body composition is getting more tonus. During the Christmas Holidays I took a few weeks off and Airdyned 4-5 days a week instead of lifting, having returned now to Power of 10, I am seeing my weight decrease, and strength returning.
This is a great way to stay in shape. It will not help you train for a marathon or climb Everest, but if your goal is to be fit, have a better shape then you have had, and have increased strength for your weekend golf match, or Thursday night softball game, this is the deal.
Rating:
Summary: Honest... This is a Miracle!!
Review: I can't tell you how wonderful this program is! I haven't even tried to lose weight, and I've lost 10 lbs! Everything Adam says is true! If you stick with the program (who couldn't)you will see the results! I adore this program! I've even gotten family members to try it! I'm 130 lbs, and I can leg press 460! Try it! You WILL see results!
Rating: 
Summary: A great book- the system really works
Review: I picked up this book in late December and started the program in January. My main motivation was to spend less time at the gym so I could pursue martial arts. I just didn't have the time for karate with doing weight training 3 times a week and cardio 3-4 times a week. Well, I was a tight size 8 before I started and now I am a size 4. I really didn't expect to lose weight or inches just to maintain my fitness level. I also read the "Slow Burn Fitness " book which is very informative. I feel Slow Burn does go into the science of why it works better than "power of 10" but on a practical level it is a bit harder to follow. It also does not discuss the nutrition aspect as well as power of 10. From the Power of 10 I realized that I was actually working TOO HARD and neglecting rest, which is highly underrated in my opinion. I always thought I was not seeing progress because I was not doing enough but in reality I was not giving my body a chance to build the muscle. People have asked me how I lost the weight and I tell them " I stopped trying so hard. " The nutrition plan is very easy to take, similar to "Body for Life " but better because it doesn't push alot of supplements and shakes. It is very simple and balanced. Eat protein with every meal. Don't eliminate carbs- just the low quality white carbs. Don't deprive yourself totally- eat what you want one day a week. Honestly, I am not even that strict about keeping to the nutrition program and I am still losing inches! I don't agree about the book's claim that cardio is totally unnecessary but I agree that cardio has been overrated. Now my weight training is a priority and if I have time for the cardio ( which I love for stress relief anyway ) I do it. I do feel less pressure to do the strenous cardio however so if I want to take a brisk walk rather than an intense spin class I don't feel guilty. If I feel like it I do intense cardio like spin classes for 30 minutes rather than a full hour class. If you are getting frustrated with your progress in your usual routine or want to start working out and don't have much time, do yourself a favor and start this program. It really works. A note to women: When explaining my new regime to trainers at my gym and others involved in fitness, they responded by saying that this sort of program will build too much bulk in women. This was not my experience at all and I tend to bulk up. I think that the nutrition and exercise program helped me lose some of the surface layers of fat that were laying on top of the muscle I had. I am definitely trimmer than I was before. (...)
Rating:
Summary: Dogma vs. Dogma (and the grey truth somewhere in between)
Review: I preface this by saying that I am a certified Superslow Instructor. However, I enjoy a fair debate as much as the next.Many, many, many people seem confused as to 2 topics:
1. Cardiovascular health and it's relationship to aerobics
2. Fast Twitch vs. Slow Twitch muscle fibres and how they are recruited by the body. I will touch on this and give readers a bit of "Grist for the mill". 1. Superslow Protocol is cardio, but not in the traditional sense. Let me explain; muscles require blood and oxygen in order to function. As you fatigue your muscles and they start using more oxygen, you will begin to pump blood faster and breath faster. Your body doesn't know if you're running or strength training; it only knows that you need more blood and more oxygen. Furthermore, the heart and lungs are not like skeletal muscles, as they are constantly working and intense bursts of intensity may be all they need to stay in top shape. Also, there has been no definate link between cardiovascular ability and cardiovascular health. This may explain why marathon runners have dropped dead of heart attacks and a pack-a-day smoker lives to be 90. On a personal note, Superslow has taxed my aerobic ability greater than baskeball ever did. I am still out of breath 30 minutes after I finish and 2 hours later I still have shortness in my breathing. 2.Fast twitch vs. slow twitch is easily explained. Recruitment of these fibres has nothing to do with the speed of the movement, but rather the weight on the movement. Your body recruits muscle fibres in in order (slow, medium, fast, fast-glycolitic). Walking around and doing mildly difficult daily tasks uses only slow twitch. When you do superslow or any heavy weight training, you will recruit up to fast twitch because the movement is so heavy. Any muscle physiology book will explain this in further detail. I just want to close with this final thought: these types of arguements are on many, many message boards without good reason. People are arguing weight training, this is not a religious arguement of any sort, thou some treat it that way. Relax, keep an open mind and remember, if not for thinkers in this field, you'd all still be trying to work out 7 days per week/4 hours per day.
Rating:
Summary: Easy to follow and effective
Review: I've enjoyed reading Zickermans's book and also enjoy the workouts! Being a general skeptic I did a fair amount of research into some of the background concepts he's drawing on, specifically SuperSlow weight training. The ideas regarding muscle cells and metabolic changes via lean muscle mass are quite real and well substantiated. I'm now convinced that a) weight training is the key to staying fit and b) SuperSlow methods are the best way to weight train. They are simply more efficent and less dangerous. And they *feel* right - you feel like you really are working your body, and you're not worried about injuring yourself. I always thought that there was something wrong with having to go to the gym three or four times a week and operate those tedious steppers and treadmills. That kind of workout made me feel like Sisyphus rolling the rock up the hill, all the while knowing you'll very soon have to do it again. Worst-case scenario: over the long term we find out that once-a-week is too good to be true, i.e. it isn't quite often enough; it will still be the case that SuperSlow weight training is more efficient than other methods, thereby requiring less time at the gym and achieving better results. Ultimately, I'm very glad someone like Zickerman has taken the pains to make these insights public, and done so in such a conversational accessible style. Cheers Adam.
Rating:
Summary: the program might be good but this book isn't
Review: If you know absolutely nothing about weight training then this book *might* offer something to you. If you *do* know something, then the book is almost worthless. The Power-of-10 program is so simple it can be explained in less than a page, so why is an entire book needed? Ideally, the book would contain lots of explanation -- preferably backed by rigorous scientific studies, or at least empirical anecdotes -- to explain why slow-lifting is as good or better than the traditional methods. But you won't find any of that here. If you know anything about weight lifting this book does nothing to dispel your questions about the slow-lifting methods espoused within. What do you do when you hit a plateau? What about the usual concerns of always doing exactly the same exercises in the exactly the same range of motion? Are the *only* benefits from cardio weight loss? Instead you'll get passing mention of one study that found an initial benefit when pregnant women slow-lifted and scads of anecdotes that basically all say, "I've been doing Power-of-10 for X months/years and I've never felt better." How much has their BMI decreased? Or the 1RM increased? Or their waist shrunk? Or their arms increased? Just give me *something* to go on other than a single study and a bunch of "I feel great" anecdotes. Power-of-10 might very well be a great program that works but there isn't much in the book to convince you of that. And the actual program itself is so simple it seems to silly to pay money for this book when a simple google search will turn up a dozen web pages that explain the program just as well but without all of the excess verbiage.
Rating:
Summary: Easy to follow and effective
Review: Power of 10 is a lifestyle for taking off fat and building lean muscle mass. The author did a good job of explaining that lean muscle mass will burn fat for you 24 hours a day. To build this lean muscle mass you need to be aware of three pillars; weight lifting, eating and rest. To build lean muscle mass he clearly illustrates and explains a weight lifting method built on super slow repetitions. In addition he lists which foods and how often you should be eating them. Finally, and just as important, he stresses the need for adequate rest and recovery. At first the book seemed a little too good to be true. Just work out once a week for 30 minutes, eat the right foods six times a day, and you will see your body fat index plummet! I have worked out most of my adult life (nearly 20 years) and had stayed in decent shape weight lifting until injuries slowed me down. Next was running up to an hour on the tread mill until a sore hip forced me to layoff. So I was anxious for something new and Power of 10 caught my eye. The beginning weight program is actually twice a week and although it is only about 5 or 6 exercises with 8 repetitions it is quite demanding. The slow movements create a very challenging burn, but unlike traditional weight lifting I experienced no soreness the next day or sustained any injuries. With only twice a week work outs for 30 minutes they are easy to schedule and easy to psyche up for. I have always considered myself a healthy eater but I did have to increase my protein consumption and decrease my consumption of processed carbs. I was surprised to learn that bananas and carrots were off limits too. The thing I hate about diets is fighting off hunger pangs, but the author explains that being hungry is not good. Eating the right foods often becomes an easy habit and you feel so much better. As of this writing I have been on the Power of 10 program for six weeks and am happy with the results. I was not a lot overweight before but as a 48 year-old male, 6'2" and almost 200 pounds, I had a little extra around the middle. The author promised within two weeks your pants would be noticeably loser and he was right! Many pants that were too tight were back in my wardrobe and my belt loop went down a notch. After 6 weeks he said that people would be commenting on how good you look. I have lost about 8 pounds (all fat with muscle gain) and feel I look much leaner. In fact, I was out eating with some friends and passed on the potatoes and they commented on that is probably why I look the way I do. That was unexpected! There are probably many methods to lose fat and add lean muscle mass but the Power of 10 gives a clear road map of how to exercise and what to eat. I felt it was easy to follow and I am pleased with the results. Most important, this is not a 6 week program, it is a way of life. I feel that I will have no problem continuing to follow the lifestyle and am looking forward to more improvements.
Rating:
Summary: A great program, but the book lacks important ingredients
Review: The concept behind the Power of 10 exercise program is logical and sensible -- and it works. I highly recommend the exercise program and techniques promoted in the book. However, I think that overall the book was written in a style that fails to do justice to the material. I understand that this book is targeted at the lay person and not the exercise professional, but the book lacks detail on how and why the program works and fails to provide scientific support for it's claims. On the positive side, this book is very well layed out and easy to read. It does a good job of teaching people how to follow the program and properly perform this type of exercise. In addition to the Power of 10 book I recommending getting The Slow Burn Fitness Revolution which promotes the same type of exercise program. The Slow Burn book provides a well-reasoned presentation of the material and the science behind it. The two books together provide the non-exercise professional with a very thorough understanding of this valuable exercise method and philosophy.
Rating:
Summary: It does work, but it's hard to stick to
Review: The recent reviewer who claims its not based on science is mistaken. I've been in the industry for over a decade and am quite familiar with the research. Slow lifting techniques are in fact well researched and effective. The reason for weight loss associated with strength training is not from the direct calorie consumption from the activity, but rather from the increase in metabolism from having more muscle for the body to support, which takes more calories to do even at rest. CV exercise burns calories at the time of exercise. Strength training gradually raises your baseline metabolism. Athletes don't use this routine because for sports training you're supposed to exercise in the way the muscles will be used for the sport you're training for. Football and basketball players for instance train at lift speeds that would be considered dangerous to most exercisers -- they need to train the muscles for explosive motion. The problem with these slow protocols isn't their science, it's that they're tough to stick with. Try lifting a weight at a very slow speed to failure while your muscle is burning. It's more painful than most other techniques. Most people, as a result, tend to prefer a less efficient but more sustainable form of a couple sets at a couple seconds per rep a few times a week.
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