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

Evaluate Your Progress

Keep Warm-Up in Perspective


"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.


Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy


Cluster Sets


A few years ago I learned of Brian Johnson and his Zone Training method which is one of the best things I ever applied to my training.

Another things he mentioned using in his training are 'Cluster Sets'. I really like using these too . I like doing 3 reps followed with a 3 deep breath break ( about 6 seconds) and continue with a reduction in resistance when using a machine with a weight stack. I just like the feeling of those first three reps being as difficult as the last three.

I'm curious about how those who do it this with a barbell as a resistance go about picking the weight to use ? Do pick your 8 rep max and pause after every three reps , a 10 rep max resistance , etc ?

Thanks for your replies .

Open User Options Menu


Texas, USA

For 5 mini-sets of 3, I'd use my 5RM or 6RM. If you don't get the 5 sets the first time, work up to it.
Start deliberately light and use strict form, then add 5 to 10 lbs (depending on the exercise) each week.
Open User Options Menu


Texas, USA

Oh, I see the other part of your question nestled in there: You were curious about re-racking the BB too?

Yes, I do re-rack when using a BB with this method.

Obviously, if I were doing something like Overhead or BN Presses, I'd go with a machine for clusters.

I'd also avoid things like DB Inclines or other movements where the weight must be cleaned or otherwise 'powered' into position.
Open User Options Menu
H.I.T. Acceptable Use Policy