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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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The 5-Minute Workout
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Zabo

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.

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simon-hecubus

Texas, USA

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.


Scared has nothing to do with it, jack. You don't know me, so pretend to be able to analyze me after one thread.

I've tried the consolidation route and it didn't work for me. If it works for you fine --- at least I'll give you the benefit of the doubt that you've tried other ways and that this works best... for you.

The people that disagree with you are only stupid when you are a pompous know-it-all jackass. If you aren't, then they're simply people that disagree with you.

Squats and DLs don't take the calves and forearms through anywhere near a full ROM, so how can one get maximum lower arm and leg size from them?
Answer: You can't.

Sorry, but your one-size-fits-all notions are more than a bit flawed.
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Butters

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.


Exactly the point of consolidated training and I thought HIT in general. Do as few exercises as necessary to stimulate as much growth as possible. Sure we can add in reverse laterals for the rear delts, then concentration curls for the peak, and Scott curls for the lower bicep, but you have to stop somewhere and just focus on the basics. If you can chin your body weight with 100 lbs attached to your waist for reps, I doubt you'll have any problems with the size of your biceps.
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marcrph

Portugal

Another 5 minute workout.

http://www.youtube.com/...h?v=p5uqlgGUWVw
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spud

Read this.

fantombe wrote:
Of course you are assuming that big exercises work every muscle involved equally and will contribute to their development equally.


And this.

fantombe wrote:
No-one here has suggested anything remotely similar to removing any of the 'big' ones in favour of 'smaller' ones. We've only talked about supplementing the 'big' exercises with 'smaller' ones to match the trainees goal.


Got it?

Remember, that with HIT, even if someone does bicep curls, it will only be one variation of bicep curl, for a single, hard set.

You guys are making it sound as if anyone doing isolation exercises is doing 4 sets of 10 reps of 3 types of bicep curl or calf raise etc.

We're not.

The extra handful of sets may not be contributing much (I think it definitely contributes something) but it certainly doesn't take up much more time or eat into recovery ability in a big way.

If a 3 set workout takes 5 minutes, then a 10 set workout might take 20 minutes. Is that really a lot of time to you guys?
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DownUnderLifter

NoDrugs wrote:
I have been doing a variation on this every 4 days for the last 32 and my strength AND size increases have been nothing short of phenomenal. The workouts I do are...

A.
Squats, chins, chest press

B.
Deadlifts, dips, rows

I alternate A and B and neither workout takes more than 20 minutes. For example, my strength on squats has increased from 150 lbs to 320 lbs and the other exercises have similar strength increases. BTW, this is 3 months post spinal surgery so I can say these workouts (and HIT in general) have been miraculous for me.



Hey NoDrugs

Have you found the need to add in extra rest days as your strength has increased?

Cheers
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Butters

spud wrote:
If a 3 set workout takes 5 minutes, then a 10 set workout might take 20 minutes. Is that really a lot of time to you guys?


A lot of time, no. But you did just increase the volume of your workout 100%.
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Ciccio

NoDrugs wrote:
I have been doing a variation on this every 4 days for the last 32 and my strength AND size increases have been nothing short of phenomenal. The workouts I do are...

A.
Squats, chins, chest press

B.
Deadlifts, dips, rows

I alternate A and B and neither workout takes more than 20 minutes. For example, my strength on squats has increased from 150 lbs to 320 lbs and the other exercises have similar strength increases. BTW, this is 3 months post spinal surgery so I can say these workouts (and HIT in general) have been miraculous for me.


Hey NoDrugs,

Nice routine! Not too far away from one of the variations I use.
I assume a lot of your strength gains where rather re-gaining?
Nevertheless, good results.

Keep it up!

Franco


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Ciccio

Hey Scott,

all is good. I think you know that my workouts before where similarly structured like yours and I may go back to such routines sooner or later again.
But at the moment I'm enjoying the short routines which fit better in my time schedule as well.
The term "intermediate exercise" is ok with me, I know what you're talking about.

Franco
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NoDrugs

DownUnderLifter wrote:

Hey NoDrugs

Have you found the need to add in extra rest days as your strength has increased?

Cheers


Not yet. I may need more rest days at a later time but as it is now I am climbing the walls looking to get in the gym by the 4th day.
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Zabo

As I know Casey Viator almost never did any abdominal training and his abs were just phenomenal.He did not need any "filling gaps" exercises because there were no gaps in his physique.Considering our "average" physiques we certainly do not need any isolation garbage at all.Just worry about how to get to a squat of 300 pounds or deadlift similar amount.
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Ciccio

Zabo wrote:
As I know Casey Viator almost never did any abdominal training and his abs were just phenomenal.He did not need any "filling gaps" exercises because there were no gaps in his physique.Considering our "average" physiques we certainly do not need any isolation garbage at all.Just worry about how to get to a squat of 300 pounds or deadlift similar amount.


Casey also did 15-20 exercises/sets back to back.
I would hardly call this consolidation...

Franco


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Zabo

Casey also did 15-20 exercises/sets back to back.
I would hardly call this consolidation...

Franco


Casey Viator most probably would have been better off if He had been doing much less and less frequently.Arthur Jones himself could not get any better with 12 exersices for 4 sets each and so cut down to 8 exersices for 2 sets and started growing again.Probably Viator never tried reducing it.This unusual man was growing from anything.Even at the famous"Colorado experiment" I think Viator would have had a better rate of progress had He trained 2 times a week and with less volume.Even if it was regaining muscles.While those 2 men had better than average recovery capacity(Viator of course better then Jones)it seems that average Joe should grow from much less.
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simon-hecubus

Texas, USA

Zabo wrote:
As I know Casey Viator almost never did any abdominal training and his abs were just phenomenal.He did not need any "filling gaps" exercises because there were no gaps in his physique.


Casey was big on the Nautilus Pullover machine, which takes the abs through a very complete ROM, hence the great ab development.

Comparing this to the forearms and calves issues is apples to oranges.

Full ROM (Naut POs) + Statics on Squats/DLs = Great Abs

Partial-ROM (Squats) + Sub-Max Forces = Not-Great Calves

Statics/Zero ROM (DLs, Rows, Chins) = Not-Great Forearms

Full ROM = Basic Step for Maximum Muscle Growth

Again you fail to grasp some basic concepts of weight training. Time to go back to the drawing board, professor.
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Zabo

So if he had not done pullover he would not have had great abs?Come on!And you say that from deadlifts you are not gonna get mascular forearms?Lets say somebody begins weightlifting and his deadlift at the beginning is 100 pounds for some 10-12 reps and in 6-8 months the same individual suddenly is deadlifting 280 pounds,do you think his forearms will look the same?He will be quite muscular everywhere.
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HIT

Norway

I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?

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Ellington Darden

HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?



The video was not an example of intensity nor form. It was an example of a first workout of someone who had not trained with weights in many years. Marc and I did not rehearse what was happening. You saw it exactly as it transpired.

I tried to talk him through the proper form and a reasonable degree of intensity. Ideally, with each workout he would improve both his form and his intensity. It would probably take 5 or 6 workouts for Marc to master both adequately.

Ellington

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Mr. Strong

HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?




That was this guys first workout for a long time, I think he did pretty well. Unlike your workout videos that had about as much intensity as a man walking his dog.
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McNultyEssex

HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?


Personally, I think you can learn quite a bit from the video. Notice how Marc had a tendency to start the movements with a jerk, and was more of the mind set to get from A to B in the easiest way possible.

Dr. Darden was regularly encouraging him to make the movements harder through proper form, and for me, it was an indication of a natural inclination to make exercise easier.
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HIT

Norway

Mr. Intensity wrote:
HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?




That was this guys first workout for a long time, I think he did pretty well. Unlike your workout videos that had about as much intensity as a man walking his dog.


I posted the videoes to get some feedback and you gave me some:)

I'm the first to admit that I wasn't training at 100% intensity because the weights were to light and that put me off. I posted the videoes to get feedback on my form and I got it!

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HIT

Norway

Ellington Darden wrote:
HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?



The video was not an example of intensity nor form. It was an example of a first workout of someone who had not trained with weights in many years. Marc and I did not rehearse what was happening. You saw it exactly as it transpired.

I tried to talk him through the proper form and a reasonable degree of intensity. Ideally, with each workout he would improve both his form and his intensity. It would probably take 5 or 6 workouts for Marc to master both adequately.

Ellington



That explains it all Dr. Darden. What kind of results can one expect on a "5-minute workout" x 2 per week at 100% intensity?

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coomo

McNultyEssex wrote:
H


Personally, I think you can learn quite a bit from the video. Notice how Marc had a tendency to start the movements with a jerk, and was more of the mind set to get from A to B in the easiest way possible.

Dr. Darden was regularly encouraging him to make the movements harder through proper form, and for me, it was an indication of a natural inclination to make exercise easier.


I agree. it was nice to see the dr supervise a workout,and actually i noticed the trainees tendancy to "jerk" at the start of the rep,and was waitng for the Dr to respond,which he did.This is somethimg ive noticed i do on the double chest,and im constantly aware of it

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coomo

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.

I recently finished an arm specialisation routine.I gained well,5/8 inch on upper arm in 3 weeks.However, my forearms grew very noticeably also.I did not train them.I have never trained them.I have short/average insertions,and smallish wrists.

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.

To be honest ,I may not train arms for next six months or so.I will concentrate on hips/thigh/back using leg press,hip adductions,and nautlius p/overs.If I gain in these areas,then I may blast arms for a few weeks,if I still have potential for growth, this willl make them grow.I have now cut back from 9 to 6 sets per w/o.I physically cannot do any more,UNLESS I lower the intensity,which I wont do.I think MM was right.

Although I think freuqency of w/os are spaced too widely apart.However If I reach an impass and dont progress,ill cut back to three in 14 days.
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Butters

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.
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Ellington Darden

HIT wrote:
Ellington Darden wrote:
HIT wrote:
I wasn't impressed with this video, to little volume and to low intensity! Is the point of this "5-minute workout" that its better than no exercise at all?



The video was not an example of intensity nor form. It was an example of a first workout of someone who had not trained with weights in many years. Marc and I did not rehearse what was happening. You saw it exactly as it transpired.

I tried to talk him through the proper form and a reasonable degree of intensity. Ideally, with each workout he would improve both his form and his intensity. It would probably take 5 or 6 workouts for Marc to master both adequately.

Ellington



That explains it all Dr. Darden. What kind of results can one expect on a "5-minute workout" x 2 per week at 100% intensity?



Compared to my basic and intermediate routines in The New HIT, which involve one set of 8 to 12 exercises, my guess would be that the 5-minute routine would provide at least 50% of the results.

Ellington

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