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Determine the Length of Your Workouts

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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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cmg

Turpin wrote:

A few expressed a view in an ongoing thread ( 1 set workout .. ) how they felt that my ( at present ) 2 exercise / 1 working set x 1 every 7-9 days routine , seemed surprisingly little stimulus to produce any growth stimulation.
Well heres my recent ( back ) comparison pics from Jan - ( now )Aug. Whereby I have cut my volume/frequency from 4/5 exercises x 1 weekly to now only 2 exercises x every 7-9 days.
NOW , I understand that the improvement over the past few months is less discernable than previous , however there is/has been improvement in both body composition and resistance used , DESPITE further reduction in volume/frequency , and cetainly there has been no regression/atrophy as a result ... so why would I train more often with more volume ?

My workout at present ;
W/O 1;
LEG PRESS
CHIN or pulldown

rest 7-9 days

W/O 2;
DIP
HIGH PULL

TBH , I have no fear of reducing volume/frequency still further whilst progress is ongoing . I may end up doing 1 exercise every 5-7 or 9 days ... who knows.

Best wishes , T.


You're doing incredible Turpin! I thought you did deadlifts also?

Regards,

Ron

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sgb2112

You must be doing a good job since natural1 has declared you a volume trainer LOL!
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marcrph

Portugal

Turpin wrote:

A few expressed a view in an ongoing thread ( 1 set workout .. ) how they felt that my ( at present ) 2 exercise / 1 working set x 1 every 7-9 days routine , seemed surprisingly little stimulus to produce any growth stimulation.

Well heres my recent ( back ) comparison pics from Jan - ( now )Aug. Whereby I have cut my volume/frequency from 4/5 exercises x 1 weekly to now only 2 exercises x every 7-9 days.

NOW , I understand that the improvement over the past few months is less discernable than previous , however there is/has been improvement in both body composition and resistance used , DESPITE further reduction in volume/frequency , and cetainly there has been no regression/atrophy as a result ... so why would I train more often with more volume ?

My workout at present ;
W/O 1;
LEG PRESS
CHIN or pulldown

rest 7-9 days

W/O 2;
DIP
HIGH PULL

TBH , I have no fear of reducing volume/frequency still further whilst progress is ongoing . I may end up doing 1 exercise every 5-7 or 9 days ... who knows.

Best wishes , T.


would you ever do NTF workouts?
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Turpin

You're doing incredible Turpin! I thought you did deadlifts also?

Regards,

Ron

..................................

Turpin wrote;

Cheers Ron ,
I was doing deadlifts every 3 weeks ( although ever cautious of my back injury ) and saw good result ( as posted previous ) in the musculature of my low/middle back which I believe was being neglected a little . I have now tried heavy `high pulls` ( shoulder width grip ) from low thigh to the sternum and it seems to give great stimuli to upper/middle & low back as well as the shoulders thus negating the need for shrugs/OHP and `perhaps` the infrequent deadlift ( although I`ll evaluate the latter after 6 weeks )

Example of a high pull from floor.
http://www.youtube.com/...feature=related

Best wishes T.
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Turpin

Marcph wrote; would you ever do NTF workouts?

...................................

Turpin wrote;

Not between workouts but i have done NTF on certain movements within a given workout on which Ive reached stagnation point in order to keep progress going and push for progress every other workout or less.
I have trained with some who ( through insecurity in my opinion ) have sneaked in a NTF workout between consolidated sessions ( this is counterproductive IMO ) as they felt `out of sorts/flat` with the lengthy recovery ( they didnt look any different to me !) . The result of which was ( over time ) sticking points in resistance used reached sooner in their proper workout .... through IMO , incomplete/impaired recuperation between training sessions .

I have ( and do ) trained NTF on my infrequent deadlift sessions , but lifting progressive resistance each time out , however that is part of my proper workout and not in addition to.
I attempt to put everything into the one working set that I perform of the above exercises where at present Im using `rest pause` on chin/pulldown and dip , and looking at perhaps `negative only` as my next step forward with these.

Best wishes , T.
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Turpin

Turpin wrote:

A few expressed a view in an ongoing thread ( 1 set workout .. ) how they felt that my ( at present ) 2 exercise / 1 working set x 1 every 7-9 days routine , seemed surprisingly little stimulus to produce any growth stimulation.
Well heres my recent ( back ) comparison pics from Jan - ( now )Aug. Whereby I have cut my volume/frequency from 4/5 exercises x 1 weekly to now only 2 exercises x every 7-9 days.
NOW , I understand that the improvement over the past few months is less discernable than previous , however there is/has been improvement in both body composition and resistance used , DESPITE further reduction in volume/frequency , and cetainly there has been no regression/atrophy as a result ... so why would I train more often with more volume ?

My workout at present ;
W/O 1;
LEG PRESS
CHIN or pulldown ( rest pause *)

rest 7-9 days

W/O 2;
DIP ( rest pause *)
HIGH PULL

TBH , I have no fear of reducing volume/frequency still further whilst progress is ongoing . I may end up doing 1 exercise every 5-7 or 9 days ... who knows.

Best wishes , T.


Hi all,
Training has been going well of late , especially with the `rest pause` , which has seen increase almost every workout. I am now using some 20lbs heavier resistance on the dip than that which I finished the TUL experiment with in April ( & Ive still a bit left in the tank I feel/know )


Heres a video of this weeks workout ( & hey , I know Im no Levrone or Mentzer ... but I do what I can LOL ) ;

http://www.youtube.com/...h?v=3AYys2G6Y-o


My intent is to perhaps increase my calories to above maintenance ( I normally stay at or just below maintenance ) by around 100-200 cals per day over the coming months and monitor the change in strength/appearance as a result.

Best wishes , T.





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entsminger

Virginia, USA

==Scott==
Turpin your video's are great! I keep hoping that they will inspire others on here to do the same but that doesn't seem to be happening. Guys, I think the thing to remember about video's like these is that we don't have to agree that what's happening in them is the end all of workouts.We all see things a bit differently no matter what it's about. Seeing that grit and determination and effort is just as important to see as anything. Turpin, you're the man!!
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Turpin

entsminger wrote:
==Scott==
Turpin your video's are great! I keep hoping that they will inspire others on here to do the same but that doesn't seem to be happening. Guys, I think the thing to remember about video's like these is that we don't have to agree that what's happening in them is the end all of workouts.We all see things a bit differently no matter what it's about. Seeing that grit and determination and effort is just as important to see as anything. Turpin, you're the man!!


Many thanks Scott.

YES I too would love to see videos of other forum members going thru their chosen mode of resistance training & I have enjoyed those that have done so thus far.
But I am mindful and respectful of some folks reluctance & their desire for privacy and anonymity.
I do it in order to clarify what I have put in words regarding my way of training ( resistance used , and effort ) and to show if progress has been forthcoming ( or not ) using such method.

BTW , If anyone hasnt tried those `high pulls` ( regardless of training method ) they should. They give terrific stimulus to the entire rear musculature , traps /delts / upper & lower back /glutes and hamstrings all feel the effect.
Its NOT an upright row , the elbows are pulled high and backward so the finish is almost like seated row ( contracting the entire rear musculature ) with weight heavy enough that only allows a pull to the low ribs ( any higher and it is too light and the stimuli is directed primarily on the delts/traps )

Give em a try !

Best wishes T.
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Turpin

Where I am at , at present !

Pics are most recent based on my present training , before I change things around a little.

My Routine was;

1; Leg press / Pulldown

Rest 7-9 days

2; Dip / High pull


But I am maybe going to change things around a bit on a 3 way split x 1 weekly .
( I dunno , but wanted to put some `before` pics up before I did for comparison purposes )

Progress is/was still ongoing ( resistance/rep wise ) on the above routine , but I am due to change training facility as my son is returning to University soon. So over the forthcoming weeks I will set my new routine/targets to take me into the end of the year.

Best wishes , T.
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Turpin

Well !! I just had one of those workouts where afterward you think " well , where the hell did that come from ? "

Since switching my training around to incorporate an isolation exercise in place of a compound every other workout my resistance and reps are sky rocketing.

Two weeks ago I again increased my rest pause dip , Last week my `rest pause` pulldown was up by 15 lbs , and this week my Leg press ( which had doubled in reps since the TUL experiment to 16 ) I saw an increase of a further 5 reps with added resistance again !! ( previously my leg press was stagnating at 16 reps for a few weeks )

The routine ;

A; Leg press / h`pull / Leg raise

B; Pulldown (R/pause) / Pec deck / Tricep ext

C; Leg press / OHP / Leg raise

D; Dip ( R/pause )/ shrug or row / D/bell curl

I was feeling `out of sorts` during the week , feeling fully recovered but unsure whether ready to train , but with the increases I am winessing of late I think I`ll stick with x1 weekly on the above.

Best wishes , T.
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smanjh

Turpin wrote:
Well !! I just had one of those workouts where afterward you think " well , where the hell did that come from ? "

Since switching my training around to incorporate an isolation exercise in place of a compound every other workout my resistance and reps are sky rocketing.

Two weeks ago I again increased my rest pause dip , Last week my `rest pause` pulldown was up by 15 lbs , and this week my Leg press ( which had doubled in reps since the TUL experiment to 16 ) I saw an increase of a further 5 reps with added resistance again !! ( previously my leg press was stagnating at 16 reps for a few weeks )

The routine ;

A; Leg press / h`pull / Leg raise

B; Pulldown (R/pause) / Pec deck / Tricep ext

C; Leg press / OHP / Leg raise

D; Dip ( R/pause )/ shrug or row / D/bell curl

I was feeling `out of sorts` during the week , feeling fully recovered but unsure whether ready to train , but with the increases I am winessing of late I think I`ll stick with x1 weekly on the above.

Best wishes , T.


That is really good T. I wonder, just for the sake of experiment, what you would have gotten had you worked out when you felt out of sort?

I am just saying that because my own strength gains in that situation have been staggering as well.
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Turpin

Smanjh wrote;
That is really good T. I wonder, just for the sake of experiment, what you would have gotten had you worked out when you felt out of sort?

I am just saying that because my own strength gains in that situation have been staggering as well.


..................................

Turpin wrote; In my opinion less than I did ( honestly )
My interpretation of feeling `out of sorts` ( anxious ) was that I was returning to my homeostatic state ( NO , not homosexual state , before anyone quips in. LOL ) and almost ready to train again.
I havent felt in such a way ( much like that described by HH , Coach & yourself in regard to consolidated training ) for a long , long time & by reading the signals ( & implementing what Bill Sahli would term the `2 day rule` on recovery ) I have realised terrific progress since reducing the systemic stress of each workout.

T.
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smanjh

Turpin wrote:
Smanjh wrote;
That is really good T. I wonder, just for the sake of experiment, what you would have gotten had you worked out when you felt out of sort?

I am just saying that because my own strength gains in that situation have been staggering as well.


..................................

Turpin wrote; In my opinion less than I did ( honestly )
My interpretation of feeling `out of sorts` ( anxious ) was that I was returning to my homeostatic state ( NO , not homosexual state , before anyone quips in. LOL ) and almost ready to train again.
I havent felt in such a way ( much like that described by HH , Coach & yourself in regard to consolidated training ) for a long , long time & by reading the signals ( & implementing what Bill Sahli would term the `2 day rule` on recovery ) I have realised terrific progress since reducing the systemic stress of each workout.

T.


Very interesting. I don't know how else to explain it, sort of like a 'candy ass' feeling 48 hours after working out that makes me tempted to wait 2-3 more days before going in.

However I have been forcing myself to go in 3x a week and things have turned around rapidly strength wise. I look better in the mirror as well, but I do not take measurements, so who knows?

To make things more interesting, I am still doing the R/P method 3x a set, so it makes it even more unbelievable.

I think I may have been shooting myself in the foot 5 years ago with such low frequency. I will need to go back to it, since that candy ass feeling is getting more pronounced, but the strength gains just keep coming.

I gained like 5 reps on a concentration curl and have to move up to 50 pound DBs in that next time. Of course it was like 2 extra reps each rest pause round and 1 on the last leg, but still, this should not be possible.
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cmg

Turpin wrote:
Well !! I just had one of those workouts where afterward you think " well , where the hell did that come from ? "

Since switching my training around to incorporate an isolation exercise in place of a compound every other workout my resistance and reps are sky rocketing.

Two weeks ago I again increased my rest pause dip , Last week my `rest pause` pulldown was up by 15 lbs , and this week my Leg press ( which had doubled in reps since the TUL experiment to 16 ) I saw an increase of a further 5 reps with added resistance again !! ( previously my leg press was stagnating at 16 reps for a few weeks )

The routine ;

A; Leg press / h`pull / Leg raise

B; Pulldown (R/pause) / Pec deck / Tricep ext

C; Leg press / OHP / Leg raise

D; Dip ( R/pause )/ shrug or row / D/bell curl

I was feeling `out of sorts` during the week , feeling fully recovered but unsure whether ready to train , but with the increases I am winessing of late I think I`ll stick with x1 weekly on the above.

Best wishes , T.



Congrats on the success Turpin! Thanks for the updates & details on your workouts.

Regards,

Ron
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Turpin

Trained tonight and once more my rest pause dips are up !
Now at 120 lbs , for reps 1 & 2 and 100 lb for rep 3.

Workout was ;

Dip r/pause; 120 lb , 120 lb ,100 lb
( restricted myself to 5 deep breaths between reps )

Seated rows ; 65 on stack x 8 reps @ failure
( first time trying these , & will increase next time , this new `life fitness` row is terrific , really squeezed the contraction for all I had & with accentuated neg. )

EZ bar bicep drag curls ; 90 lbs x 8 reps
( first time training my biceps directly for over 8 yrs or more , and I could barely flex them after these )

Really enjoying the mix of exercises in my training at present , and moreso the progress Im making on my major exercises ( rest pause ).

Best wishes , T.
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cmg

Turpin wrote:
Trained tonight and once more my rest pause dips are up !
Now at 120 lbs , for reps 1 & 2 and 100 lb for rep 3.

Workout was ;

Dip r/pause; 120 lb , 120 lb ,100 lb
( restricted myself to 5 deep breaths between reps )

Seated rows ; 65 on stack x 8 reps @ failure
( first time trying these , & will increase next time , this new `life fitness` row is terrific )

EZ bar bicep drag curls ; 90 lbs x 8 reps
( first time training my biceps directly for over 8 yrs or more , and I could barely flex them after these )

Really enjoying the mix of exercises in my training at present , and moreso the progress Im making on my major exercises ( rest pause ).

Best wishes , T.




Congrats again Turpin! Interesting to see how much stronger you are becoming. How is your bodyweight? Has it increased any with the corresponding increases in exercises?

Thanks,

Ron
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Turpin

Cheers Ron ,
Previously I always restricted my calories and was working ( almost ) continuously in deficit as I tend to gain weight easily.
Over the past weeks I have increased my calories just a little ( approx 250 cals ... ie; tub of cottage cheese or greek style yoghurt before retiring ) in order to accomodate the increased demands & progress.
Subsequently I have gained 6-8 lbs in 3 weeks , with no detriment to condition I believe , & a little on my arms too. TBH I am not too fussed with a little healthy covering , as I believe ( thru experience ) such to be more conducive to progress in the long term.

Best wishes , T.
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cmg

Turpin wrote:
Cheers Ron ,
Previously I always restricted my calories and was working ( almost ) continuously in deficit as I tend to gain weight easily.
Over the past weeks I have increased my calories just a little ( approx 250 cals ... ie; tub of cottage cheese or greek style yoghurt before retiring ) in order to accomodate the increased demands & progress.
Subsequently I have gained 6-8 lbs in 3 weeks , with no detriment to condition I believe , & a little on my arms too. TBH I am not too fussed with a little healthy covering , as I believe ( thru experience ) such to be more conducive to progress in the long term.

Best wishes , T.


That's a BIG gain Turpin. I know you posted this previously however how tall are you and what is your current weight?

Thank you_

Ron
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Turpin

cmg wrote; That's a BIG gain Turpin. I know you posted this previously however how tall are you and what is your current weight?

Thank you_

Ron

....................................

Im 5`6" Ron and previously held my weight at around 75-77 kg 165 -170 lbs.
I am now 79 kg ( empty in the morning LOL )

I have never been at all `heavy` , the heaviest Ive been was around 80 kg when I tried to move up a class ( offseason ) whilst powerlifting. I ended up lifting no more than I did as a middleweight but with discernably less condition. Needless to say I didnt try that again LOL. Hence I have always strived to gain strength whilst maintaining a degree of condition at around 75-77kg bodyweight , but lately this has been becoming increasingly harder , moreso when strength gains are forthcoming.
This was the problem I had ( & reported ) previously with my consolidated training , gains in strength were steadily forthcoming when I ate adequately ( but not the conditioning I was used too ) , but when I ate according to my condition ( attempting to maintain a degree of low bodyfat ) the workouts were gruelling and strength gains were slow.

I am now at a point where I have something of a balance between both and a degree of acceptance that in order to grow/progress one has to ( to a degree ) go with their appetite.

Best wishes , T.
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Turpin

Going into the last quarter of the year , a comparison of improvement from January to September.
Deltoids in particular over the last quarter.

T.

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entsminger

Virginia, USA

==Scott==
Turpin, I'd like to see a video of you doing seated rows. How about some of you other guys as well??
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Turpin

cmg wrote; Congrats again Turpin! Interesting to see how much stronger you are becoming. How is your bodyweight? Has it increased any with the corresponding increases in exercises?

Thanks,

Ron

....................................

Turpin wrote:
Cheers Ron ,
Previously I always restricted my calories and was working ( almost ) continuously in deficit as I tend to gain weight easily.
Over the past weeks I have increased my calories just a little ( approx 250 cals ... ie; tub of cottage cheese or greek style yoghurt before retiring ) in order to accomodate the increased demands & progress.
Subsequently I have gained 6-8 lbs in 3 weeks , with no detriment to condition I believe , & a little on my arms too. TBH I am not too fussed with a little healthy covering , as I believe ( thru experience ) such to be more conducive to progress in the long term.

Best wishes , T.

..................................

Attached pics are me some 8 lbs heavier than last quarter. A little loss of conditioning , but TBH I feel better for it.

T.
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Raider22

Ohio, USA

Turpin wrote:
Trained tonight and once more my rest pause dips are up !
Now at 120 lbs , for reps 1 & 2 and 100 lb for rep 3.

Workout was ;

Dip r/pause; 120 lb , 120 lb ,100 lb
( restricted myself to 5 deep breaths between reps )

Seated rows ; 65 on stack x 8 reps @ failure
( first time trying these , & will increase next time , this new `life fitness` row is terrific , really squeezed the contraction for all I had & with accentuated neg. )

EZ bar bicep drag curls ; 90 lbs x 8 reps
( first time training my biceps directly for over 8 yrs or more , and I could barely flex them after these )

Really enjoying the mix of exercises in my training at present , and moreso the progress Im making on my major exercises ( rest pause ).

Best wishes , T.


T,
do you feel the mix of exercises is helping your progress?
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Turpin

Raider22 wrote; T,
do you feel the mix of exercises is helping your progress?


.............................

Hi Raider , The new mix of exercises ( with the inclusion of isolation ) is certainly aiding my recovery , and consequently when the time comes around for the Compound work and higher intensity ( rest pause ) I am fully recuperated physically and also mentally ready.
The latter ( mentally ready ) I feel also is a big factor when trying to break new ground , as stagnation can/does tend to manifest mentally as well as physically when performing similar routine time and again , although I do feel that 8-12 weeks of consistency on any given routine is a must in order to determine its worth ( or otherwise )

Best wishes , T.
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Turpin

A sequence of pics from a video , of me some years ago squatting 605 lbs at a bodyweight of under 165 lbs ( 74 kg to be exact )

It was a gym session that we used to do every once in a while to determine our % of RM efforts for new cycles in our training. Once my RM was determined I would look to perform 80-85% for reps ( 2 sets ) thru to 105-110% for a singular effort over some 8 weeks. Thereafter a lay off ( or lighter work ) before commencing a new cycle based on my new RM ( 5% more than my last cycle )

All very basic LOL.

Best wishes , T.

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