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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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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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State of Exercise Science 2017
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Grant D.

I wanted to share one exercise from my most recent session. A session in which I only did three exercises ... all after a three week recovery period. As one progresses one must: a) reduce session volume to reduce system overload, b) reduce motion to eliminate outroading, c) increase recovery time to allow growth, d) increase intensity to allow stimulation ...

Example ... Darden 30-30-30 Chest Press: 220 Pounds, 32 seconds lower, 31 seconds raise, 27 seconds lower
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PTDaniel

Grant D. wrote:
I wanted to share one exercise from my most recent session. A session in which I only did three exercises ... all after a three week recovery period. As one progresses one must: a) reduce session volume (to reduce system overload), b) reduce motion to eliminate outroading, c) increase recovery time to allow growth, d) increase intensity to allow stimulation ...

Example ... Darden 30-30-30 Chest Press: 220 Pounds, 32 seconds lower, 31 seconds raise, 27 seconds lower


How about sharing a pic? I've got one in my avatar. All of these nonstop, predictable gains over a 5+ year period must have accumulated to created quite a physique. Show us the goods instead of just telling us how awesome you are and you may open some eyes and minds.

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Grant D.

PTD
We must look at gains as individual accomplishments, and compare ourselves to yesterday. In my particular case I am genetically larger than most and as such have run into machine limitations for quite awhile now ... which is what may have triggered me into advanced BBS and JL's SOA protocols. However, without machine limits we still run into the limitations caused by motion and momentum ...
Joint Damage
Outroading
Skill Development
... all of these aspects are what warranted the earlier "HIT" programs eventually obsolete. Since, when correctly performed, gains are quickly achieved, but then the the protocols' limitations are exposed into stagnation and regression. Which is why heavers and chalkers never make gains anymore and work-around injuries for decades. This is also why great scientists like Dr. Darden (and John Little) have progressed in their understanding and program designs over generations. Recall Dr. Darden was once a 2/4'er and now is a 303030'er ... quite a development!

Good Question BTW!
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Turpin

LOL ... This guy is incredible !

I'm sold , ha , ha.

T.
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entsminger

Virginia, USA

Turpin wrote:
LOL ... This guy is incredible !

I'm sold , ha , ha.

T.


==Scott==
Glad to see you're wising up Turps!! It's clear as a bell that this guy is right on track, I mean look at the fantastic pictures he's provided and then look at your piddling physique? Stop heaving around that chalk and get with the program,,,,what ever that is, ha ha.Maybe he could start up a site called the Grant Revolution!!
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Frank Scott

'great scientists like John Little'...
Go to Wikipedia and search 'John Little (writer)' to see just how much of a 'scientist' he is FFS
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Average Al

I thought the latest protocol from Dr. D was a 15-15-15 sequence, to be followed immediately by 8 to 10 regular cadence reps to failure.

Very interested to see where he goes with negative emphasized exercise in the next book.
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Grant D.

AA
Yes, it will be good to see the Dr Darden development. However, except for 303030 his works are too much volume and motion IMO for continuous progress as one gets to high load levels ... beyond newbie gains. You see, without reduction of volume, extension of recovery, and reduction of motion one will outroad and eventually chalk up their progress to skill development ... aka heaving and cheating the focused intensity through momentum. changing moment arms, and short circuiting.
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acas1959

I have to agree with mr Grant D on this one ... I work my calves every 36 months, just about when I am reminded that my car lease is up ... ithis method has given me great results ... I was thinking of training my biceps in the same fashion but I am worried about inroad and recovery ability ...
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entsminger

Virginia, USA

acas1959 wrote:
I have to agree with mr Grant D on this one ... I work my calves every 36 months, just about when I am reminded that my car lease is up ... ithis method has given me great results ... I was thinking of training my biceps in the same fashion but I am worried about inroad and recovery ability ...


==Scott==
So you are thinking of working the biceps every 36 months or so but are worried about inroad and recovery ability?? Maybe 36 months is not enough time to recover?? You're workouts must be damn tough, ha ha.
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acas1959

;-)
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acas1959

I would like to thank mr Grant D ... he just PMed me a great compound exercise routine to be performed in a Quadrannial fashion, that is exactly every four years ... he said also that as I become stronger I should add incremental years until I reach Vicennial (that is of course once every twenty years) but no more . Many thanks again for your sound advice mr Grant D
Regards,
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Crotalus

acas1959 wrote:

a great compound exercise routine to be performed in a Quadrannial fashion, that is exactly every four years ...


If that becomes too much try splitting the routine three ways . Each muscle groups then gets worked every twelve years ... plenty of time for recovery even if you're training to failure.

I was to train chest, shoulders and triceps tomorrow but with this arrangement I don't train again until 2021 ....
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hit4me

Florida, USA

what happens when its leap year????
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simon-hecubus

Texas, USA

acas1959 wrote:
a great compound exercise routine to be performed in a Quadrannial fashion, that is exactly every four years ...


Crotalus wrote:
If that becomes too much try splitting the routine three ways . Each muscle groups then gets worked every twelve years ... plenty of time for recovery even if you're training to failure.

I was to train chest, shoulders and triceps tomorrow but with this arrangement I don't train again until 2021 ....


Do NOT make your schedule too rigid! In case you happen to be sore on the day of your workout, you should always leave the option of taking an additional year off for further growth.
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acas1959

simon-hecubus wrote:
acas1959 wrote:
a great compound exercise routine to be performed in a Quadrannial fashion, that is exactly every four years ...


Crotalus wrote:
If that becomes too much try splitting the routine three ways . Each muscle groups then gets worked every twelve years ... plenty of time for recovery even if you're training to failure.

I was to train chest, shoulders and triceps tomorrow but with this arrangement I don't train again until 2021 ....

Do NOT make your schedule too rigid! In case you happen to be sore on the day of your workout, you should always leave the option of taking an additional year off for further growth.


mr Grant D. Could you please help us out here? we really need your input, thanks ...
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sirloin

acas1959 wrote:
I would like to thank mr Grant D ... he just PMed me a great compound exercise routine to be performed in a Quadrannial fashion, that is exactly every four years ... he said also that as I become stronger I should add incremental years until I reach Vicennial (that is of course once every twenty years) but no more . Many thanks again for your sound advice mr Grant D
Regards,


True, if you want to look like Stephen Hawking!


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Grant D.

Next Session Planned (after two weeks recovery): Event will be this Saturday in which I will first do ...
Max Pyramid Leg Press: ADD 5 pounds and I will attempt to get a full 20 second hold on the last pyramid step. This is not likely as the "hold" will probably run away, but I will have those additional 5 poundos :) You see, with NO momentum, and NO motion I can assure myself that every ounce of load and every thought of intent is focused directly into my muscle chain in a position of maximum moment arm. Since I have near perfect focus, no motion, and no outroading (and fully recovered/recuperated) I can "predict" that final step to within 2 segundos.

It will be a wondrous TUL as I experience a sequential cascading of inroad across all muscles in this gravity circuited chain. The offer is always there to join me for a few minutes. :)
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Nwlifter

...Post a vid of that on youtube?


Grant D. wrote:
Next Session Planned (after two weeks recovery): Event will be this Saturday in which I will first do ...
Max Contraction Leg Press: ADD 5 pounds and I will attempt to get a full 20 second hold on the last pyramid step. This is not likely as the "hold" will probably run away, but I will have those additional 5 poundos :) You see, with NO momentum, and NO motion I can assure myself that every ounce of load and every thought of intent is focused directly into my muscle chain in a position of maximum moment arm. Since I have near perfect focus, no motion, and no outroading (and fully recovered/recuperated) I can "predict" that final step to within 2 segundos.

It will be a wondrous TUL as I experience a sequential cascading of inroad across all muscles in this gravity circuited chain. The offer is always there to join me for a few minutes. :)


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entsminger

Virginia, USA

Grant D. wrote:
Next Session Planned (after two weeks recovery): Event will be this Saturday in which I will first do ...
Max Contraction Leg Press: ADD 5 pounds and I will attempt to get a full 20 second hold on the last pyramid step. This is not likely as the "hold" will probably run away, but I will have those additional 5 poundos :) You see, with NO momentum, and NO motion I can assure myself that every ounce of load and every thought of intent is focused directly into my muscle chain in a position of maximum moment arm. Since I have near perfect focus, no motion, and no outroading (and fully recovered/recuperated) I can "predict" that final step to within 2 segundos.

It will be a wondrous TUL as I experience a sequential cascading of inroad across all muscles in this gravity circuited chain. The offer is always there to join me for a few minutes. :)


==Scott==
Ok, where are you located?
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Average Al

entsminger wrote:
Grant D. wrote:
Next Session Planned (after two weeks recovery): Event will be this Saturday in which I will first do ...
Max Contraction Leg Press: ADD 5 pounds and I will attempt to get a full 20 second hold on the last pyramid step. This is not likely as the "hold" will probably run away, but I will have those additional 5 poundos :) You see, with NO momentum, and NO motion I can assure myself that every ounce of load and every thought of intent is focused directly into my muscle chain in a position of maximum moment arm. Since I have near perfect focus, no motion, and no outroading (and fully recovered/recuperated) I can "predict" that final step to within 2 segundos.

It will be a wondrous TUL as I experience a sequential cascading of inroad across all muscles in this gravity circuited chain. The offer is always there to join me for a few minutes. :)

==Scott==
Ok, where are you located?


Somewhere down the rabbit hole, I imagine.
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acas1959

Many thanks for your posting mr Grant D., your routines, advice and examples inspire us all ...
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acas1959

Mr Grant D ... challenge accepted!
Max Contraction Leg Hold ADDED 5 Pounds
and obtained 20 seconds hold ... And you were right! (as usual) ... the hold did run away but I did get those additional 5 Pounds!
Protocol detail:

As I sat over the toilet I held the squat position being careful not to touch the toilet seat ... I used NO momentum, NO motion I also assure myself that every ounce of load and every thought of intent was focused directly into my muscle chain in a position of maximum moment arm! ...

Since I also have near perfect focus, no motion, and no outroading (and of corse fully recovered/recuperated) I must say ...
It was a wondrous TOT (Time over Toilet) as I experienced the effects of gravity and obtained those elusive 5 Pounds!
Many thanks once again for your encouragement and sound advice! ... may I call you coach?
Regards
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gdm

TOT ( time over toilet). LOL
Good one.
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Nwlifter

gdm wrote:
TOT ( time over toilet). LOL
Good one.


ha TOT lol lol

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