CHALLENGE YOURSELF
HOW TO PERFORM SLOTH MUSCLE EXERCISES
Real-time 10-10-10 dumbbell curl
(Hold 10s at start, Raise 10s, Drop 10s. It's not necessary to hold at the top. I'm advanced)
Rep & Set Structure
- 3–5 sets per exercise
- 3–5 reps per set (10-sec hold per phase = 30–60 sec per rep)
- Rest 60–90 sec between sets
1. Test it for 4–6 weeks and track muscle growth.
2. Adjust tempo if needed (e.g., 3-3-3 or 5-5-5 instead of 10-10-10).
3. Consider publishing it (Reddit, YouTube, or a fitness blog. Make sure to add tags #slothmuscle and #MachetteVanHelsing).
THE RULES
Rule 1: The Physician's Blessing
- Mandatory for all participants: Consult with your healthcare provider before starting any new exercise program, especially if you have pre-existing conditions, injuries, or are over 40 and previously sedentary. Safety is not optional.
Rule 2: Tempo is Law
- You MUST use a timer. Or COUNT SLOW! You can also use a smartphone stopwatch, clock with a second hand, or metronome app. Do not count fast in your head. The exact tempo (3-3-3, 5-5-5, or 10-10-10) is the core of the challenge. Cheating the clock is cheating yourself.
Rule 3: Pain vs. Discomfort
- Discomfort (the "burn") is the goal. Sharp, shooting, or joint-specific pain is a red stop sign. Immediately cease any exercise that causes pain. Differentiate between muscle fatigue and injury pain.
Rule 4: Form Over Everything
- The moment your form breaks, the set is over. It is better to perform 2 perfect reps than 3 sloppy ones. If you cannot maintain strict, controlled form for the entire rep, the weight is too heavy or you are too fatigued. Stop and rest.
Rule 5: The Breath is Your Anchor
- Never hold your breath. Breathe steadily throughout each phase of the rep. Exhale during the concentric (lift), inhale during the eccentric (lower), and breathe steadily during the hold. This prevents dangerous spikes in blood pressure.
Rule 6: Respect the Rest
- The 90-second rest period between sets is a non-negotiable part of the protocol. It allows your nervous system to recover sufficiently to maintain the high-quality effort required for the next set. Do not shorten it.
Rule 7: Hydrate or Die-drate
- Drink at least 8-16 ounces of water during your workout. SMINT is metabolically demanding and dehydration will severely impair your performance and recovery.
Rule 8: The "Sloth-Scale" is Your Tool
- The weight you use should feel challenging by the last rep but should never force you to break form. If the prescribed tempo feels impossible, you must immediately decrease the weight or switch to a lower tempo (e.g., from 10-10-10 to 5-5-5 for that exercise). Ego has no place here.
Rule 9: Document Your Journey
- Keep a simple log: Write down the exercises, weight used, and how it felt. This is crucial for tracking progress. A single video of your first set is highly recommended for form checks.
Rule 10: Embrace the Process
- SMINT is a mental challenge as much as a physical one. You will be tempted to rush. Your mind will scream to quit mid-rep. Your job is to acknowledge the discomfort, breathe through it, and maintain control. This is where true strength is built.