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


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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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Rob's 'No More Excuses' Log
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sirloin

hit4me wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.



if you have read about Arthur Jones writings pertaining to the back and injuries, he indicated you only need one set once a week or once every two weeks...it takes that long to recover from the workout



That sounds about right and what am experiencing.

P.s, we may not share the same views toward other things, but i say this, i believe your a good person.

Thanks for the info and best
Rob

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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.



if you have read about Arthur Jones writings pertaining to the back and injuries, he indicated you only need one set once a week or once every two weeks...it takes that long to recover from the workout



That sounds about right and what am experiencing.

P.s, we may not share the same views toward other things, but i say this, i believe your a good person.

Thanks for the info and best
Rob



back at ya and be careful training

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ron33

sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.


The reverse Hypers I speak of are not done on a machine , you simply lay on your belly on table or high bench with legs off end and raise legs for reps no machines or weights involved .... I think the main emphasis is being on surface high enough that feet don't touch ground and can stretch to 90 degree or little more, smooth reps...
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sirloin

ron33 wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.


The reverse Hypers I speak of are not done on a machine , you simply lay on your belly on table or high bench with legs off end and raise legs for reps no machines or weights involved .... I think the main emphasis is being on surface high enough that feet don't touch ground and can stretch to 90 degree or little more, smooth reps...


Ah yes, that makes sense Ron. Ill salt it in and take it nice and easy. Thanks man.
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sirloin

Friday night workout...

Technogym Converging shoulder press machine (palms facing)...
Supersetted with
Technogym Seated pully rows
After warm ups i did 3 good heavy main working sets of 4-6 reps, but no griders!

Finnished up with the Technogym plate loaded leverage leg press (i let my training partner caddy for me lol).
350kg x 11 deadstart reps (no grindes)
As luck would have it, am just the perfect height so that i need to unlock the handles, perfect depth etc.

Bar a set here and there of static holds on biceps, ive decided for now to focus soley compound movements.

Reducing my freqency to 3 workouts per week on an A / B split. On none weights days ive started doing a bit of swimming.

A - above workout (2 push, 1 pull)
B - neutral grip pulldowns, flat shoulder width grip smith machine benches and alternating stiff legged deadlifts with preacher curl static holds.

Diet remains the same, meat free etc, down another 2lbs, isnt much, but the focus is just as much on the maintance of the lean tissue.






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sirloin

Hey ya'll,

Had to change a few things from what i'd planned last week, my back still isnt cooperating as i'd hoped on certain movements. Been training every 3rd day as planned though, with swimming and brisk walks on active rest days.

Been alternating between upper body and lower body workouts.

Workout A
Neutral grip pulldowns
Preform exactly like so...
https://youtu.be/WLCRqSxK2tY
Almost like a sternum chin
Then shoulder width grip smith machine benches or machine dips in rest pause style. Finnish up with static holds on the preacher curl machine. My Triceps dont seemed to need direct work, but my biceps diffo do.

Workout B
Lever style leg press, rest pause style, then calf presses and finally, seated back extension machine or planks on the vibo plates - highest level.

Usually in and out of the gym in 30-40 minutes, dont like to rush things.

Weight wise, ive stayed the same, have been consuming a little more than i should though, love my Italian / med foods. Cheeses, a little fish, home made gnocchi with goose egg and imported chestnut flour, greek yougart, fruits, olives, eggs. Oh man, why does the heat make me wanta eat more lol.
People seem to want to lean out during the summer and "bulk" in the winter, but for me summer means abundance and energy storage, of course, weve abundance year round now, were preparing for a winter that never comes.


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