MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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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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Grant D.

If a three minute workout leads to ROBAT aka Hospital Bed it is due entirely to outroading and system overload such as joint, ligament, tendon strain. In my current phase on continuous gains I feel no systemic fatigue and a general well being contentment after a session. However, the muscle(group) will be weaker for a few days, pumped for a few more, grow for a few more than ready-to-go after abut 10 to 14 days for he next split. Recall that my current level of gains, volume reduction and recovery actually require five to six weeks between my exercise "splits" aka A1-B-C1-A2-B-C2. You will know when you are ready. Example I doe about 60 seconds TUL Max Pyramid Leg Press every season (aka every 6 to 12 weeks)
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S.M.Punisher

Nwlifter wrote:
and that's the thing... There's
'hard training' that's hard enough for stimulation, then there is 'Hard training' that's too hard and just for the sake of training HARD.

The muscles on speed skaters, gymnasts, and many other athletes show that hard regular training works so I don't think people need to nuke themselves, so bad that they are in a hospital bed for 2 weeks between their 3 minute workouts
Enough stimulation, often enough to accumulate and induce a summation of muscle proteins is all that is needed as far as training goes.


Generally agree. But I think at least very hard training is beneficial for strength gains. If it's demanding more neural recovery then it's training the neural component of strength more.

That's laying a foundation for hypertrophy in the future. A lot of people complained that they only got stronger on infrequent training. But do you think you would be able to build the same muscle long term if you'd stayed weaker? Doing higher volume, higher frequency after you've gained significant strength is going to provide a much more potent stimulus to build optimal muscle in my opinion.

People will say that powerlifters don't train to failure and yet they train for strength. Well, firstly, they train pretty close to their limits with heavy loads. Secondly, the loads they use are based on their competition lifts, which almost by definition are to failure. A one-rep max is not a two-rep max. And if it's missed then that's literally failure.

The point being that powerlifters know where their limits are. To gain optimal strength you have to push yourself to your limits at least some of the time.

So while a powerlifter might not technically train to failure, the focus will be to at some point lift with maximum effort, which will inevitably lead to failure to complete a lift every now and then.
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ATP 4 Vitality

PTDaniel wrote:

I use a similar technique. I will use isometric stops of varying times within a set combined with dynamic reps. For instance I will stop for 10 seconds at midrange, then perform 5 rhythmic reps in that range. Then I will shift into another section of the ROM, hold for 10 seconds, and then perform another 10 rhythmic reps in the bottom portion of the ROM.


Yes, Me too!

I got the idea from watching Mr. O Jay Cutler train. Not all bb's are wrong about training. Cutler basically trains the mid-range position of all movements. He avoids all positions of extreme stretch, and lockout. Seems like something DeSimone was trying to do with "congruent" exercise. I've noticed lots of pro bb's do this type of rep. As far as I can tell, these small range "pulse" reps are the only thing Pete Sisco got right in Power Factor training. Max Contraction and Advanced Max Contraction were a step in the wrong direction due to muscle insufficiency. Just one guess who wrote the forward for "Advanced Max Contraction." The original HIT parrot!

It is high time all who like HIT to realize there are no special rep systems. Brian Johnston showed there was nothing wrong with faster rep speeds with these words right here on the blog:

"I did not average anything... it was all live data, and I took the higher values from all applications. For THAT exercise there was almost no difference between 5/5 and 10/10... once you started getting to 2/2 there was a difference, but not so much as to consider it dangerous or even to be concerned. It was the ballistic and explosive applications that really made the peaks obvious."

Sadly Brian is now gone!

I do not think any rep schematic would beat plain old vanilla reps...no worries about rep speed. Pick a weight and just rep out until the weight slows considerable and form breaks down. I would watch Cutler and Heath train and quit listening to parrots who regurgitate HIT articles.
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sirloin

Grant D. wrote:
Systemic Fatigue is due to your outroading. You are likely unloading the load from your targeted muscle by gaming the movement. You would not be able to sustain two workouts a week to so-called failure; you would need more recovery than a few days. Moving weight will eventually lead to skill development outpacing muscle gains due to outroading.

John Little evolved his protocols (like Dr. Darden) because, when one applied his protocol correctly, the gains eventually maxed out machines, recovery, and joints. Thus ... without a new protocol one would stagnate. My experience is a great example ...

SuperSLow stagnation after 14 months led to
BBS stagnation after 9 months led to
BBS set extenders with no gains after 2 months led to
Max Contraction with stagnation after 8 months led to
Advanced Max Contraction with stagnation after 16 months in which I evolved into BBS Grant Edition in which major reduction in volume, increases in recovery, and elimination of all momentum and most movement has resulted in constant, consistent, expected, prescribed, predictable and showable gains ... now going on five years since my evolution beyond AMC.

Please DO NOT underestimate the importance of Volume Reduction and Extended Recovery assuming you rare Intensely Focused


No Grant, John Little did not "evolve" anything, max contraction was based on the lies of A E Muller, who's work later turned out to be overstated and could not be rreplicated. He used this, along with "seductive marketing" (something he has accused many others within the industry of doing), to essential get money for old rope.

Moreover, unlike Dr Darden, John Little has not provided expectional evidence for his expectional claims.

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sirloin

Grant D. wrote:
If a three minute workout leads to ROBAT aka Hospital Bed it is due entirely to outroading and system overload such as joint, ligament, tendon strain. In my current phase on continuous gains I feel no systemic fatigue and a general well being contentment after a session. However, the muscle(group) will be weaker for a few days, pumped for a few more, grow for a few more than ready-to-go after abut 10 to 14 days for he next split. Recall that my current level of gains, volume reduction and recovery actually require five to six weeks between my exercise "splits" aka A1-B-C1-A2-B-C2. You will know when you are ready. Example I doe about 60 seconds TUL Max Pyramid Leg Press every season (aka every 6 to 12 weeks)


System overload is much more than just joint and connective tissue strain lol, and no wonder your experiening no systemic fatigue, you train the largest muscles in your body once in a blue moon.
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PTDaniel

ATP 4 Vitality wrote:
PTDaniel wrote:

I use a similar technique. I will use isometric stops of varying times within a set combined with dynamic reps. For instance I will stop for 10 seconds at midrange, then perform 5 rhythmic reps in that range. Then I will shift into another section of the ROM, hold for 10 seconds, and then perform another 10 rhythmic reps in the bottom portion of the ROM.

Yes, Me too!

I got the idea from watching Mr. O Jay Cutler train. Not all bb's are wrong about training. Cutler basically trains the mid-range position of all movements. He avoids all positions of extreme stretch, and lockout. Seems like something DeSimone was trying to do with "congruent" exercise. I've noticed lots of pro bb's do this type of rep. As far as I can tell, these small range "pulse" reps are the only thing Pete Sisco got right in Power Factor training. Max Contraction and Advanced Max Contraction were a step in the wrong direction due to muscle insufficiency. Just one guess who wrote the forward for "Advanced Max Contraction." The original HIT parrot!

It is high time all who like HIT to realize there are no special rep systems. Brian Johnston showed the was nothing wrong with faster rep speeds with these words right here on the blog:

"I did not average anything... it was all live data, and I took the higher values from all applications. For THAT exercise there was almost no difference between 5/5 and 10/10... once you started getting to 2/2 there was a difference, but not so much as to consider it dangerous or even to be concerned. It was the ballistic and explosive applications that really made the peaks obvious."

Sadly Brian is now gone!

I do not think any rep schematic would beat plain old vanilla reps...no worries about rep speed. Pick a weight and just rep out until the weight slows considerable and form breaks down. I would watch Cutler and Heath train and quit listening to parrots who regurgitate HIT articles.


I use number randomizers to create repetition schemes for sets. Generally I use 3 types of rep speed: rhythmic (approximately 1/1), slow (approximately 5/5) and static holds. On a number randomizer rhythmic=1, slow= 2, static=3. Each number draw from the randomizer is equal to 10 seconds worth or the rep type drawn. I will generally aim for a total time under tension of 60 seconds, so there are 6 draws. For example if the randomizer generates a 1, that will equal 5 rhythmic reps. On the next draw, if the randomize a 3, I will perform 5 rhythmic reps followed by a 10 second static hold and so on for 6 draws.

I also use a number randomizer to determine what kind of time under tension I am using for that particular set. I generally have 5 potential draws: heavy and low rep set, medium and higher rep set, higher rep set made of various combinations of zones, varying rep speed in the set, and special application like cluster sets. I then randomly assemble set types for a specific number of sets.
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sirloin

Grant D. wrote:
If a three minute workout leads to ROBAT aka Hospital Bed it is due entirely to outroading and system overload such as joint, ligament, tendon strain. In my current phase on continuous gains I feel no systemic fatigue and a general well being contentment after a session. However, the muscle(group) will be weaker for a few days, pumped for a few more, grow for a few more than ready-to-go after abut 10 to 14 days for he next split. Recall that my current level of gains, volume reduction and recovery actually require five to six weeks between my exercise "splits" aka A1-B-C1-A2-B-C2. You will know when you are ready. Example I doe about 60 seconds TUL Max Pyramid Leg Press every season (aka every 6 to 12 weeks)


System overload is much more than just joint and connective tissue strain lol, and no wonder your experiening no systemic fatigue, you train the largest muscles in your body once in a blue moon.
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Nwlifter

will be weaker for a few days, pumped for a few more, grow for a few more than ready-to-go after abut 10 to 14 days for he next split.

Well.. no... Growth starts within hours of a workout and is all done in 24-72 hours from the workout. That's been measured via protein turnover studies many many many times. If a person is still recovering beyond that, it's not muscle growth/recovery that is still recovering.
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Frank Scott

John Little is a writer.
Like all writers he piggy backs on those subjects which will sell- Bruce Lee, Mike Mentzer, (The wisdom of MM), golf, Doug McGuff, bodybuilding..it is parasitic.
His training suggestions are idiotic.
As for Grant, he was ridiculed on a now defunct forum having claimed great feats and performance. (Throw a football or baseball five hundred yards?) He is nearly 300 lbs of muscle
'Wisdom' is a big word to use about a drug addict.
Turpins contribution was just right.
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Nwlifter

Throw a ball 500 yards? No one said that, really? LOL

Wait, I saw Clark Kent do that on the show Smallville...



Frank Scott wrote:
John Little is a writer.
Like all writers he piggy backs on those subjects which will sell- Bruce Lee, Mike Mentzer, (The wisdom of MM), golf, Doug McGuff, bodybuilding..it is parasitic.
His training suggestions are idiotic.
As for Grant, he was ridiculed on a now defunct forum having claimed great feats and performance. (Throw a football or baseball five hundred yards?) He is nearly 300 lbs of muscle
'Wisdom' is a big word to use about a drug addict.
Turpins contribution was just right.


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S.M.Punisher

sirloin wrote:
Most real fights are over in a few seconds, i even think Geoff Thompson had a book called the 3 second fighter, based on him witnessing and being involved in thousands of fights.


*Most street fights, involving drunks and generally out of shape people.

In any case the point wasn't about comparing humans but humans to animals. A human wouldn't last 3 seconds in a fair fight against a powerful animal because no matter how big and strong a human can get our nature is to outlast and out-think not overpower.
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hit4me

Florida, USA

don't forget the six million dollar man, he thru a fence post with concrete into a truck about few hundred yards away


Nwlifter wrote:
Throw a ball 500 yards? No one said that, really? LOL

Wait, I saw Clark Kent do that on the show Smallville...



Frank Scott wrote:
John Little is a writer.
Like all writers he piggy backs on those subjects which will sell- Bruce Lee, Mike Mentzer, (The wisdom of MM), golf, Doug McGuff, bodybuilding..it is parasitic.
His training suggestions are idiotic.
As for Grant, he was ridiculed on a now defunct forum having claimed great feats and performance. (Throw a football or baseball five hundred yards?) He is nearly 300 lbs of muscle
'Wisdom' is a big word to use about a drug addict.
Turpins contribution was just right.



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Average Al

Nwlifter wrote:
Throw a ball 500 yards? No one said that, really? LOL

Wait, I saw Clark Kent do that on the show Smallville...



In a couple posts he suggested that he coached college baseball, and claimed that he could hit a baseball 500 ft. That is a feat that maybe a few major league baseball players could manage. Then again, he also said he weighed 270 lbs (at something like 10% bodyfat). So imagine Jose Canseco at the peak of his size and power. Heck, maybe he is Jose Canseco.
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HeavyHitter32

Grant D. wrote:
Example I doe about 60 seconds TUL Max Pyramid Leg Press every season (aka every 6 to 12 weeks)


Comical.
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PTDaniel

Nwlifter wrote:
So Little now is promoting something called 'max pyramid'? I find nothing on google about this, was this jst a post he made your saying?

He might have realized that full muscular tension isn't possible in the fully contracted position due to actin-myosin overlap, that was a huge flaw with max contraction.

Any links to anything about his new ideas? Fun to read these wild methods.

You can find examples of max pyramid in action on youtube: https://www.youtube.com/...yscience/videos
Average Al wrote:
sirloin wrote:
Grant D. wrote:
BTW Here is my last session all to failure ... meaning cannot move another millimeter or hold another second ...

Lower Back Max Pyramid: gain in 5 pounds
Chest Press Max Pyramid: added 2 steps and 10 pounds!
Chest Row: DoneInOne added 6 seconds and 2-1/2 pounds

All gains see you in two weeks!


Never really got the max pyramid protocol, I get working up to a weight that you fail on (simmer to the boil as John Little put it), but to then preform what essentially is several drop sets is completely unnecessary!
I also never really got why John Little went from promoting a system (MCT) that advocated a time under tension of 1-6 seconds on isolation exercises, to then promoting a protocol that has a trainee spend up to several mintues under tension, and like a cat he's done his best to cover up MCT ever existing...by taking down the site and video and by never talking about anymore. Its almost like hes embarrassed by it. I reckon if the publisher let him, he'd take the books off sale aswell.





I agree - the two methods are quite different. In addition to differences in load and TUT, the maximum contraction protocol is supposed to be done with the muscle fully contracted (shortened), whereas the max pyramid is typically done at the position of maximum moment arm, where the muscle is usually at mid range in terms of contraction.

The timing of his promotion of these two protocols was also interesting. First he writes a pair of books that promote the max contraction method. Then he follows this with a series of posts on the BBS site about a more practical 'variation' that basically doesn't fit a lot of the theory put forth in the max contraction books.

And it isn't clear that he has abandoned the max contraction stuff. On the Nautilus North web site, which was redone in the past year, you still find this:

"HOW WE DIFFER

Unlike traditional fitness approaches, Nautilus North utilizes the unique method of exercise that was developed by Founder & Lead Trainer: John Little. This method is formally known as: Max Contraction Training."







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sirloin

S.M.Punisher wrote:
sirloin wrote:
Most real fights are over in a few seconds, i even think Geoff Thompson had a book called the 3 second fighter, based on him witnessing and being involved in thousands of fights.

*Most street fights, involving drunks and generally out of shape people.

In any case the point wasn't about comparing humans but humans to animals. A human wouldn't last 3 seconds in a fair fight against a powerful animal because no matter how big and strong a human can get our nature is to outlast and out-think not overpower.


Im was talking same speices rivals and fighting for the right to lead etc, then you started going on about grappling. Its you the didnt get the point.
Of course a powerful animal would kill a human in the blink of an eye, dont know why you'd even feel the need to point that out.
Listening to you, one would get the impression that humans would never have had to have excert any real effort or force, and if they did it would a been very rare. I disagree.
Its not only the smart that survive, its also the strongest and the fittest, theyve the ones that are "top dog".



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Nwlifter

ha I remember that scene lol

hit4me wrote:
don't forget the six million dollar man, he thru a fence post with concrete into a truck about few hundred yards away


Nwlifter wrote:
Throw a ball 500 yards? No one said that, really? LOL

Wait, I saw Clark Kent do that on the show Smallville...



Frank Scott wrote:
John Little is a writer.
Like all writers he piggy backs on those subjects which will sell- Bruce Lee, Mike Mentzer, (The wisdom of MM), golf, Doug McGuff, bodybuilding..it is parasitic.
His training suggestions are idiotic.
As for Grant, he was ridiculed on a now defunct forum having claimed great feats and performance. (Throw a football or baseball five hundred yards?) He is nearly 300 lbs of muscle
'Wisdom' is a big word to use about a drug addict.
Turpins contribution was just right.





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PTDaniel

Nwlifter wrote:
ha I remember that scene lol

hit4me wrote:
don't forget the six million dollar man, he thru a fence post with concrete into a truck about few hundred yards away


Nwlifter wrote:
Throw a ball 500 yards? No one said that, really? LOL

Wait, I saw Clark Kent do that on the show Smallville...



Frank Scott wrote:
John Little is a writer.
Like all writers he piggy backs on those subjects which will sell- Bruce Lee, Mike Mentzer, (The wisdom of MM), golf, Doug McGuff, bodybuilding..it is parasitic.
His training suggestions are idiotic.
As for Grant, he was ridiculed on a now defunct forum having claimed great feats and performance. (Throw a football or baseball five hundred yards?) He is nearly 300 lbs of muscle
'Wisdom' is a big word to use about a drug addict.
Turpins contribution was just right.







I wonder if he can rip the arms off of bionic bigfoot.
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Grant D.

Well... ancient HIters of lore.

I actually had to wait three weeks .. since my last session. Today's wonderful exercises (only three :) ) ...

Numero One...Chest Press (B overhead) 303030, plus 2.5 pounds @ 32 31 27 with the last negative running away.
Numero Two...Shoulder Shrug Max Pyramid plus 5 pounds
Numero Three...Bicep Curl (direct arms last time in September) Max Pyramid plus 10 pounds

That's it ... Amazing gains evident in this session and overall appearance. You see, I spend less time under load than the heaver does in chalk time. Hard to figure the irrational insanity when Dr. Darden, Dr, McGuff and Mr. Little have clearly provided far superior protocols. That ... BTW ... I have adapted to a never-ending scheme of progression in size, strength, load, and health



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entsminger

Virginia, USA

Grant D. wrote:
Well... ancient HIters of lore.

I actually had to wait three weeks .. since my last session. Today's wonderful exercises (only three :) ) ...

Numero One...Chest Press (B overhead) 303030, plus 2.5 pounds @ 32 31 27 with the last negative running away.
Numero Two...Shoulder Shrug Max Pyramid plus 5 pounds
Numero Three...Bicep Curl (direct arms last time in September) Max Pyramid plus 10 pounds

That's it ... Amazing gains evident in this session and overall appearance. You see, I spend less time under load than the heaver does in chalk time. Hard to figure the irrational insanity when Dr. Darden, Dr, McGuff and Mr. Little have clearly provided far superior protocols. That ... BTW ... I have adapted to a never-ending scheme of progression in size, strength, load, and health





---Scott----
Prove it with some pictures. I can come on here all day and talk about great gains I got just by typing on this key board . I just type get big gains 3 times and my ATP goes haywire and I gain an inch on my arms every workout/typeout.
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Average Al

"Amazing gains evident in this session and overall appearance. You see, I spend less time under load than the heaver does in chalk time."

Here's the thing: I can look at 'the heaver's' log and see 7 years worth of workouts, including weights and reps used, along with lots of photos and videos of working sets. That kind of log earns one a huge amount of credibility and respect.

For all we know, your claims could be the product of a fevered imagination.
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acas1959

I have no doubt that Mr Grant D is just trolling lol ... and he is having a great time with it.
Enjoy yourself sir, you are doing it well 🙂
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Ray200

6'2", 260lbs with c.10% body fat: all this achieved with 8-10 minutes of training a month whilst, wow, in his mid-50s no less! I believe him. Bravo, sir! Bravo!
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