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Butters wrote:
coomo wrote:
I have never incorporated deads into my w/o.I have never ever done a single forearm evercise.I have never done any calf work.I recently gained 12 lb in 8 weeks,my calfs grew.
Your short term results sound pretty good. What have your over all results been like since you started training? I only ask, because it seems like the guys that make the best muscle gains always do it in proporition to their deadlift.
Even those success stories that Mentzer quoted that seemed too good to be true (who wouldn't want 40 lbs of muscle in the next 3 months) always had exceptional increases in their deadlifts.
Hi butters,i srated back training in september,after a 15 year break! i gave up because i wasnt getting anywhere.i think this my have been due to long work days,longer drinking week ends,and not grasping the notion of intensity totally.my starting weight was 176in september.
I havent trained for three weeks,as ive got to see my cardiologist,i was up to 195.However,im by no means lean,but my strength was climbing steadily.
As long as i train my legs/back, like my life depended on it,im happy,naturally i attempt to maintain the intensity throughout, but if it diminishes slightly ,its not the end of the world.
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That workout actually had a great subtlety to it. It's easy on a limited number of movements to miss addressing necessary flexibility issues. But for a three movement workout, this one did an admirable job (I guess that's why Dr. Darden makes the big money).
The secret is of course the much maligned and ignored pullover machine. Regardless of it's excellent lat building ability, the real beauty is the ROM wherein it takes the place of dumbell pullovers, chin-ups and seated rows with all of the necessary shoulder mobility and scapular stabilization that those three movements require. And it does it quickly and safely.
The only thing I would change is to take it to 7 minutes or so and add some stiff legged deadlifts at the end just for the hamstring ROM. Leg presses alone can lead to stiffness of the posterior chain, although their muscle building ability can't be denied.
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Excellent Video Ellington, just what we needed and many more like that would inspire loads of trainees
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Dr Darden should make training videos -- I've been reading his books for years but to see him in the (virtual) flesh is very impressive indeed. The only quip I have is that the guy being trained should have allowed his body to breathe a bit more and taken shorter breaths.
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karma50 wrote:
Dr. Darde,
Ypu've got some good competition. Check out teh MaxOut machine and Dr. MacMillan.
http://growingbolder.com/...autoplay=o77289
It's a machine he's developed that allows neg. and pos. training.
Griff
I've visited with Dr. MacMillan several times. There's no doubt that heavy negative exercise has real value. The machines I tried, however, gave you quite a jolt at the changeover between positive and negative.
Ellington
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Dr. Darden,
It's great you tried them. Maybe he will take your input and improve the machine.
At least some members of the medical community are getting serious about strength training and muscle loss.
Griff
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I have a Bowflex PowerPro. Which three exercises would be optimal? Thanks
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I have a Bowflex PowerPro. Which three exercises would be optimal? Thanks
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cbaz1 wrote:
I have a Bowflex PowerPro. Which three exercises would be optimal? Thanks
Select one lower body and two upper body. One routine would be the leg extension, bench press, and standing biceps curl. But you could try many others.
Ellington
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Dr. Darden, thanks for your helpful suggestions. I will try these.
Best regards.
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Hi Fellas, New here. This 3 exercise routine looks too good to be true. I'm 52 years young and looking for a productive quick way to stay fit and strong. Have worked out off and on for some time so not a complete newbie. I have 2 bad knees from a motorcycle accident years ago so squatting is not really an option.
Would this routine be a good way to achieve my goals substituting SLDL for lower body, chins or rows for the pulling, and pushups for the push phase? No access to machines just some free weights and a chin bar. What about cadence and reps for ageing guys too? Many many thanks, EdA
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EdA wrote:
Hi Fellas, New here. This 3 exercise routine looks too good to be true. I'm 52 years young and looking for a productive quick way to stay fit and strong. Have worked out off and on for some time so not a complete newbie. I have 2 bad knees from a motorcycle accident years ago so squatting is not really an option.
Would this routine be a good way to achieve my goals substituting SLDL for lower body, chins or rows for the pulling, and pushups for the push phase? No access to machines just some free weights and a chin bar. What about cadence and reps for ageing guys too? Many many thanks, EdA
Ed,
Yeah, SLDLs, chins, and pushups make a great team. I'd go for 8-12 reps at 2-3 seconds on the positive and the same on the negative.
Ellington
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Thanks Dr. Darden, I really appreciate your reply.
Ed
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Zabo wrote:
Butters exactly you are right.These people here,They just dont get it.One would add wrist curls the other some calf raises ond so on.Basic compound movements produce the most muscles on the body.One guy here is "just suggesting having a core of big movements like the ones you listed, augmented with a few isolation movements to fill in the gaps".What the hell are those "gaps"?This is paranoia in real.They add those useless isolation exercises and think that there is some drastic change in their physiques.Again They are scared to do less.
While the big compound exercises address a large amount of muscle, they do not address all the muscle groups as effectively as possible. If the volume doesn't exceed one's tolerance there is no reason not to include a few extra exercises for the muscles not worked as effectively or through as much a range of motion in the big compound movements.
Adding wrist curls and extensions, calf raises, etc. is not going to overtrain someone, and may help round out some weak areas in their physique. The specific exercises added would depend on the individual.
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Dr. Darden,
I'm considering using this exercise protocol for my 62 yr old father who has never weight trained before. My only trepidation is that he had a mild heart attack two years ago and has had 3 stints placed in his heart but has fully recovered.
He also has high blood pressure. Would a workout like this present any problems, especially if he pushed to one rep short of failure on each set? What would you recommend?
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I recommend that you stay on the side of caution in dealing with this man. And have him check with his physician before he does anything.
Ellington
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Great topic and great idea !!!! Closes down any excuses for everbody that does not engage in some form of physical exercise on a regular basis.... BRAVO :)
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Excellent work and an excellent idea.... It leaves no excuses as to why people cannot perform some form of exercise on a regular basis.... BRAVO
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when the body gets stronger and the more weight that has been piled on your metal, does that mean because the stresses that are put on your body the less sets it takes for your muscles to be stimulated if i adhere to the failure and form rule?
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I just wanted to say that, I watched this video a couple months ago, and it opened my eyes to the tempo that Darden recommends for these types of exercises, and I've tried using a speed that somewhat replicates the tempo used in this video. Not superslow, not fast, but steady and controlled. Showing videos like this is what helps to illustrate how these exercises should be done, and that's important.
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nice video..
got an idea..
thanks!
i am new here.
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Dr. Ell Darden
I just finished reading your book "The New HIT Training". I have never ben more motivated in my life to get into shape.
I am beginning my routine today and have drawn out my log sheets. I fill the info provided in your book on Arthur Jones was the best I have ever read. I can now throw everything out I thought I knew about weight lifting. Your book is truly and inspiration.
Now, after seeing how the exercises should be performed (movement and time of each rep) I can go in with more confidence. Any last minute suggestions or tips? Thanks for being there.
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If you liked The New HIT, you'll be even more enthused with The New Bodybuilding for Old-School Results. It's featured on the left side of the opening page.
Ellington
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