MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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NEW! Negative-Accentuated Machines
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the_iron_goose

In my heart I continue to believe in negative training, but in my experience I've just never been able to get it work for me. For me negative training has always been analagous to chinups versus pull-downs. You never really appreciate how much you're lying to yourself doing pulldowwns until you try to chin-up. I don't think it really matters AS MUCH if you choose and underhanded or overhanded grip and weight assisted is fine * for me *, BUT TO CHIN OR NOT TO CHIN is never a question...it's a requirement.

Getting back to negative training, I can only presume that it's too much for my recovery ability. While I can recall the agony and pain of negative reps and or forced reps - few tims have I EVER returned with a maintainable strength and or mass gain.
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the_iron_goose

I'm sure it's a whole different world on drugs. On drugs you leap out the dam window and flap your arms.

The leaping build your legs.

The flapping builds your arms, lats, and chest.

The landing is like a general tonic.
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Olddog99

HIT beliver: and others
you are correct and not to take away from this post;
the average gym go-er and health club attendee would look at these machines if availible and propably look at them in the same lite as AJs account of the man in the desert digging a hole in the ground with his hands.

They would look, scof, dismis and not use, recommend the owner replace them with other equipment. There are plenty of gym go-ers that simply go through the motions and love to say, I go to the gym. You are correct in your observation, and the hard to change guys would simply say they are worthless and never use them and stick to free weights.

But for the true bodybuilding hopefull, I'm sure that machines of this nature if correct in design and application would be a step in the right direction to reaching a level of muscle mass well beyound what would be your normal, work out body mass.
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Ellington Darden

Olddog99,

I didn't take any measurements before or after my X-Force routine. But by the 3rd rep on each machine I could FEEL the effects on my involved muscles. The effects were slightly different from, for example, negative-only chins.

With NO chins, there's that lag time between reps -- so you get some severe soreness afterward -- especially if you have significant resistance attached to your body weight.

With the X-Force Pulldown, the resistance is so much smoother in the transitions that the effects sort of slip up on you. By the 5th or 6th rep, you most definitely feel the negative phase -- as well as the pump afterward.

The soreness the next day was not severe. It was spread mildly throughout the worked muscles, which was different from the uneven soreness from an intense set of NO chins.

Ellington


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the_iron_goose

I actually don't mind if I don't get sore.

If I want to feel pain, I can stick a fork in my eye or something like that.
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the_iron_goose

Actually, I use negative-accentuated. I won't say it's all I do.

Maybe I am getting off the point, but then I am no different as others are speaking of pain, and pain is beside the point.

Don't get me wrong, I look for pain as much as the next guy. If I see a hot stove burner, I can't wait to press my hand on it, but then that's something else entirely.
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the_iron_goose

I wear pain enhancers now anyway to get me through the day, so it doesn't matter that if doesn't hurt.

I used to take something for pain, but now wearing the pain enhancers I find I just don't need the meds.

The pain enhancers are cheaper and better for ya.
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southbeach

Look at the full shoulder flexion on the Nautilus Omni Shoulder machine! You can't get resistance there on any other machine or barbell!

"0.5" sec to move that weight stack into position for the next rep? That's beautiful if not hard to believe!

This technology is revolutionary!
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BIO-FORCE

California, USA

Ellington Darden wrote:
Olddog99,

I didn't take any measurements before or after my X-Force routine. But by the 3rd rep on each machine I could FEEL the effects on my involved muscles. The effects were slightly different from, for example, negative-only chins.

With NO chins, there's that lag time between reps -- so you get some severe soreness afterward -- especially if you have significant resistance attached to your body weight.

With the X-Force Pulldown, the resistance is so much smoother in the transitions that the effects sort of slip up on you. By the 5th or 6th rep, you most definitely feel the negative phase -- as well as the pump afterward.

The soreness the next day was not severe. It was spread mildly throughout the worked muscles, which was different from the uneven soreness from an intense set of NO chins.

Ellington




I second your suggestion. I have always been a proponent of "appropriately loaded" eccentric actions, but only in concert with appropriately loaded concentric actions.

Biomechanically, they interact with each other in a way that performing each separately disturbs.

I assume the machine allows you to "select" or program the % difference?

That is, it allows beginners (to appropriately loaded eccentrics) to slowly "increase" the eccentric level?

This would allow a "progressive implementation" like 100%/110%, 100%/120%, and so on, which would be a useful capability over just 100%/140%.

With the other machines I have used, I have also found that it can be valuable to have "even greater" percentages. In some of the testing I did on a preacher bench, I could manage almost 200% for low rep sets. These however were not weight loads, but the eccentric was an Isokinetic Rotary Actuator.

As a side note: Those lucky enough to have a regular and capable training partner(s) can already train with appropriately loaded eccentrics. It works best with reasonably heavy loads in the concentric to lessen the additional load the partner need apply.

But, find exercises that allow the partner to "apply" eccentric force to the bar, the lever arm, or the weightstack. It might be more easily learned if on a 10 rep set the partner begins applying careful and smooth force to the eccentric action, while paying attention to the rep speed, and the facial expressions of the trainee.

I have over the years used this method to great effect, and it is, in fact hard to match any other way, if you have a capable and trustworthy partner(s). It is a little like an "eccentric spot" except you "add" force, rather than take it away as in a normal spot.

This way you can get a jump on the arrival of these devices.

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southbeach

BIO-FORCE wrote:
Ellington Darden wrote:
Olddog99,

I didn't take any measurements before or after my X-Force routine. But by the 3rd rep on each machine I could FEEL the effects on my involved muscles. The effects were slightly different from, for example, negative-only chins.

With NO chins, there's that lag time between reps -- so you get some severe soreness afterward -- especially if you have significant resistance attached to your body weight.

With the X-Force Pulldown, the resistance is so much smoother in the transitions that the effects sort of slip up on you. By the 5th or 6th rep, you most definitely feel the negative phase -- as well as the pump afterward.

The soreness the next day was not severe. It was spread mildly throughout the worked muscles, which was different from the uneven soreness from an intense set of NO chins.

Ellington




I second your suggestion. I have always been a proponent of "appropriately loaded" eccentric actions, but only in concert with appropriately loaded concentric actions.

Biomechanically, they interact with each other in a way that performing each separately disturbs.

I assume the machine allows you to "select" or program the % difference?

That is, it allows beginners (to appropriately loaded eccentrics) to slowly "increase" the eccentric level?

This would allow a "progressive implementation" like 100%/110%, 100%/120%, and so on, which would be a useful capability over just 100%/140%.

With the other machines I have used, I have also found that it can be valuable to have "even greater" percentages. In some of the testing I did on a preacher bench, I could manage almost 200% for low rep sets. These however were not weight loads, but the eccentric was an Isokinetic Rotary Actuator.

As a side note: Those lucky enough to have a regular and capable training partner(s) can already train with appropriately loaded eccentrics. It works best with reasonably heavy loads in the concentric to lessen the additional load the partner need apply.

But, find exercises that allow the partner to "apply" eccentric force to the bar, the lever arm, or the weightstack. It might be more easily learned if on a 10 rep set the partner begins applying careful and smooth force to the eccentric action, while paying attention to the rep speed, and the facial expressions of the trainee.

I have over the years used this method to great effect, and it is, in fact hard to match any other way, if you have a capable and trustworthy partner(s). It is a little like an "eccentric spot" except you "add" force, rather than take it away as in a normal spot.

This way you can get a jump on the arrival of these devices.



A HUMAN partner can NEVER apply an even & RELIABLE additional eccentric resistance to your concentric set.

They will always push too hard at times, or to abruptly etc.

The Human factor in applying resistance is subjective and as such will always be unreliable and potentially dangerous!

Human applied resistance, whether eccentric, concentric or isokinetic, will NEVER be as safe and reliable as the machine!
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crazeeJZ

Time to relocate to Sweden!

Or to invent a single machine that can apply more force on the negative to any machine weight stack.
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chasbari

Ohio, USA

southbeach wrote:

A HUMAN partner can NEVER apply an even & RELIABLE additional eccentric resistance to your concentric set.

They will always push too hard at times, or to abruptly etc.

The Human factor in applying resistance is subjective and as such will always be unreliable and potentially dangerous!

Human applied resistance, whether eccentric, concentric or isokinetic, will NEVER be as safe and reliable as the machine!


Oh I don't know. We would give Big Joe negatives on the nautilus leg extension. I was on the weight stack, the spotters would lift the movement arm with the whole stack pinned and when it got to the top I would stand on it thus adding my measurable and predictable weight for the eccentric phase. It was always a slow controlled ride the first couple of reps and then I would just get used to it dropping faster.

There used to be a "Buddy Blaster" piece of equipment where you were the weight stack for your training partner... that was more like one on one infimetrics though... kind of like arm wrestling through a bicep curl. If the one person was noticeably stronger you would get enhanced eccentrics for the Nancy boy.
CS
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Phys.Ed.

dr darden:

Thanks for the info, it is refreshing to know that the weight stack will be adequete enough for the strongest of athletes.

after reeading the article again, it would appear that you end up doing less weight on these eccentric machines in a set than on a comparable set on a regular nautilus machine.

In light of this, a 500 pound weight stack should be plenty for anyone

i hope i at least get a chance to try these machines out somewhere..

I will wait untill a show on the east coast somewhere
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AShortt

Ontario, CAN

Very nice.

Regards,
Andrew
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Bill De Simone

New Jersey, USA

Most creative revision of weight stack technology since...well, just about the ONLY revision of weight stack technology, other than that brief line with the 400 pound block and the two adjustable pulleys (Loredan?).

The question for them is going to be, do they set up in standalone centers, like the old Nautilus centers of the late seventies/early eighties, or do they go to the club chains and try to get in on the next floor overhaul?
Maybe grab a celebrity and do a fitness makeover on them, or a sports team. Maybe the Dominican baseball team;)

Unfortunately, for this studio owner at least, turning over equipment isn't viable right now.
Good luck to them, hopefully their creativity gets rewarded.
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jastrain

Bill De Simone wrote:
Most creative revision of weight stack technology since...well, just about the ONLY revision of weight stack technology, other than that brief line with the 400 pound block and the two adjustable pulleys (Loredan?).

The question for them is going to be, do they set up in standalone centers, like the old Nautilus centers of the late seventies/early eighties, or do they go to the club chains and try to get in on the next floor overhaul?
Maybe grab a celebrity and do a fitness makeover on them, or a sports team. Maybe the Dominican baseball team;)

Unfortunately, for this studio owner at least, turning over equipment isn't viable right now.
Good luck to them, hopefully their creativity gets rewarded.


how much pound pressure would it take to tilt a stack!!! whether it be with a foot peddle or from some sort of lever system.no club is gonna install a row of these machines when you calculate the cost of the machine and you add in the electrical work that has to be done to wire an entire circuit with 10-15 machines.

it aint gonna happen [on a large scale-at least].we have to come up with a way to tilt the stack with levers on the movement arm or a foot peddle--
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Waynes

Switzerland

Why do not we all buy one between us ??? ROL.

Sort of PROBLEM, with full positive and full negative

Set 1,
You use 80% in a normal set x 12 reps, and let us call this 80 pounds, but the negative is 40% to light, so you are using 80% positive and 40% negative, = 960 pounds moved.

Set 2,
But if you use full positive and negative you are using 80% positive and 80% negative, thus you will not get the 12 reps, but say only 7 reps !!! = 560 pounds moved.

Set 3,
Ok you might say lighten the weight on both to 60% and 60% 720 pounds moved, less than the normal set, set 1. And 20% less weight on the positive, but 20 more on the negative ???

I think the 60% and 60% set, set 3 would be a fantastic workout, as there would be constant tension on the muscles.

However the muscles did not evolve to work like this, this evolved to be stronger in the negative, otherwise we could not run so far, or lift something as many times.

So I wonder if constant tension on the muscles on positive and negative, is the best for size and strength ??? I think hmm, yes for now, but have not thought it out as yet.

Wayne
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overfiftylifter

Dr. Darden, do you know any additional information on the proposed home gym?

Overfiftylifter-Wonder what it will cost?
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H.I.T. Believer

The post from Phys.Ed was actually mine [hit believer].

not sure how that happened other than the possability my fellow gym teacher started an account today and was logged on when i posted.

I was telling her about the new machine technology today at work and found her during her break pouring over this site, i will ask her if she actually registered as PHs.Ed as this is the only explanation for my last post.

If so, the new machines have already had an effect on one person

Dr. Darden - who knows, maybe a fitness revolution is possible, my fellow teacher sure was moved by it today evidently
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Landau

Florida, USA

For AnyBody Going to the IRHSA Show - I will be there Monday and Tuesday. David
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jonsmith

Dr. Darden, this negative accentuated stuff is interesting but how come in your books (from what I've read anyways, and I'm still finishing The New Bodybuilding for Old School Results,

So maybe I've not got to this part) it seems that negative only or negative accentuated training has only been used occasionally (whether the whole routine for a few weeks or just a few exercises in a routine) but not as an exclusive training method consistently?

Anyways I'm only asking because reading this kind of stuff makes me wonder why I'm even bothering with the positive in my training, and maybe I should just be doing negative's or negative accentuated exclusively (even if I have to use spotter for the positive or something)

Anyways, thanks very much and God bless. I look forward to your response.
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tpklose

For Europeans:

X-Force will be at the FIBO trade show
in Essen/Germany from April 23rd -26th

http://www.fibo.de/...6e684ca16a2e904
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overfiftylifter

David, you know the world of bodybuilding equipment quite well. Could you be our eyes(take some pics and perhaps a video of you trying the equipment)and ears(write your impression of the equipment)?

Overfiftylifter-I would greatly look forward to your report.
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jack32

Overfifty, I second that.
I believe that Roger Schwab attends this show as well.
I'll check in w/ him and see if he can try a machine or two out.
jack
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Ellington Darden

I'll have my digital camera with me in San Francisco and I'm planning on taking plenty of photos of all the X-Force machines.

Look for the report in a week from now.

Ellington
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