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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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Strength Training for Kids
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Uplift

Weight training is an area that highlights some incredible 'thinking'. One example is the 'kids shouldn't lift weights, because it is dangerous and causes all sorts of damage to normal growth', school of thought.

Here's the average kid in action.

http://www.youtube.com/...h?v=W0AudvfAOlc

http://www.youtube.com/...h?v=yrl7HM-cE7o

http://www.youtube.com/...h?v=QFgJlhY57_A

http://www.youtube.com/...h?v=n7f9zxPuppU

This is a miniscule snippet of what the average kid gets up to. They have pretty good imaginations, and love playing. When mum and dad aren't around, fun, fun, fun. So, what would the average kid weigh? How many times, or reps are they doing? Is their form good and being monitored? Core under control, etc, etc, etc, etc? Kids can obviously lift some decent weights, without 'damaging normal growth', or we would see every kid damaged in some way. In fact it seems their instincts propel them towards resistance, or weight training, to naturally enhance their development.

Enter some incredible 'thinking'. If the 'weight' is shaped like a barbell or dumbell etc, weighs much, much, much less than the average kid, is balanced, shaped and designed to be lifted, is lifted under supervision and in a strictly controlled environment, (i.e. core control, joint control, movement and range control, specific breathing etc, attention to fatigue), then that weight suddenly, miraculously transforms into an incredible object of horror and danger. And the children will be stunted, maimed and damaged for life.

In the immortal words of Jack Palance, 'Believe it.... or not'.

http://www.youtube.com/...h?v=2iR-QjtpZQ0
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Seriousstrength

New York, USA

My daughter Georgia has been training since she was 6. She beat all but one body in her schools Fitness Test in the trunk lift, ab crunch and leg ups.

My other daughter can do body weight pullups.

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Seriousstrength

New York, USA

Sorry I mean to add some photos. Here is Amber doing what I call treeups:

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Seriousstrength

New York, USA

Here's my daughter training at 6 years old:

http://www.youtube.com/...u1R7LA&index=15



And at 13:

http://www.youtube.com/...xu1R7LA&index=1
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Ellington Darden

Seriousstrength wrote:
Here's my daughter training at 6 years old:

http://www.youtube.com/...u1R7LA&index=15



And at 13:

http://www.youtube.com/...index=1


Fred,

Nice form for both of your daughters.

Ellington

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Seriousstrength

New York, USA

Ellington Darden wrote:
Seriousstrength wrote:
Here's my daughter training at 6 years old:

http://www.youtube.com/...u1R7LA&index=15



And at 13:

http://www.youtube.com/...xu1R7LA&index=1

Fred,

Nice form for both of your daughters.

Ellington



Why thank you!
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thxbox

Dr darden

Could you post the workout your son does? I have a solo flex I would like to train my 2 boys on I should be able to adapt it

Thanks

Pat
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ptcrusader

Dr. Darden

How did your son turn out? Height? Weight? Does he still lift weights?
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Ellington Darden

ptcrusader wrote:
Dr. Darden

How did your son turn out? Height? Weight? Does he still lift weights?




At age 15, he's 6'2" tall and weighs 191 pounds. He easily handles the entire weight stack on the Nautilus Nitro Leg Curl and Leg Press machines. And he's close to the entire weight stacks on the Pullover and Chest Press machines.

He has no interest in entering a bodybuilding contest. But in my opinion, he could probably win, or place high, in the Teenage Mr. Florida contest.

His sport of interest is rowing, the kind that involves 8 guys in a boat, 4 to a side. And he's very good at it.

Ellington

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HeavyHitter32

Ellington Darden wrote:
ptcrusader wrote:
Dr. Darden

How did your son turn out? Height? Weight? Does he still lift weights?



At age 15, he's 6'2" tall and weighs 191 pounds. He easily handles the entire weight stack on the Nautilus Nitro Leg Curl and Leg Press machines. And he's close to the entire weight stacks on the Pullover and Chest Press machines.

He has no interest in entering a bodybuilding contest. But in my opinion, he could probably win, or place high, in the Teenage Mr. Florida contest.

His sport of interest is rowing, the kind that involves 8 guys in a boat, 4 to a side. And he's very good at it.

Ellington



Very impressive!

Does he stick to the single set to failure, full body protocol?
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Ellington Darden

He does one set of 7 or 8 exercises, once a week. That's it.

Ellington
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ptcrusader

Doc: Glad to see he is sticking with the program. I have trained 7 children over the years. (Not a statistically valid sample size but larger than most anecdotal experiences... lol.) I saw no correlation between height and strength training one way or the other when compared with expected growth curves. Swimming may be an exception. Seems for some reason many of the kids peers that were swimmers seemed to end up taller. Obviously that does not necessarily mean there is a cause effect relationship.

Please keep us posted on your son's program and growth.
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hit4me

Florida, USA

Ellington Darden wrote:
He does one set of 7 or 8 exercises, once a week. That's it.

Ellington


awesome, thats unusual for a youngster to stick with a once a week weight training program

can you tell us which exercises he performs


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Ellington Darden

My son, Tyler, performs the following basic exercises:

Leg curl machine
Leg press machine
Calf raise on Multi-exercise machine
Deadlift on Multi-exercise machine
Pullover machine
Chest press machine
Rowing machine
Negative-only chinup
Negative-only dip
Thick-bar curl
Thick-bar overhead press

He will do 7 or 8 of them per routine.

Ellington

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hit4me

Florida, USA

Ellington Darden wrote:
My son, Tyler, performs the following basic exercises:

Leg curl machine
Leg press machine
Calf raise on Multi-exercise machine
Deadlift on Multi-exercise machine
Pullover machine
Chest press machine
Rowing machine
Negative-only chinup
Negative-only dip
Thick-bar curl
Thick-bar overhead press

He will do 7 or 8 of them per routine.

Ellington



Dr. Darden, does your son or you or your clients perform any warmup sets prior to the work set
I have a hard time understanding how someone can do a whole stack on any machine with no warm up to that kind of weight

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Ellington Darden

Nine out of ten of my trainees never do warm-ups. Occasionally, an older guy with shoulder or knee problems will do a lighter set before an all-out set.

My son does not do a warm-up set. But he certainly walks around beforehand focusing on what he's about to do, which is a way to warm up.

Ellington
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HeavyHitter32

Ellington Darden wrote:
Nine out of ten of my trainees never do warm-ups. Occasionally, an older guy with shoulder or knee problems will do a lighter set before an all-out set.

My son does not do a warm-up set. But he certainly walks around beforehand focusing on what he's about to do, which is a way to warm up.

Ellington


Does he do the 4/4 cadence for 8-12 reps?
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hit4me

Florida, USA

Dr. Darden,
this has nothing to do with strength training for kids per se,
how important is variation of different exercise when training 2 to 3 times per week full body...or is just as beneficial to do the same exercises for months or even years for general overall fitness

thx, dan
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Ellington Darden

hit4me wrote:
Dr. Darden,
this has nothing to do with strength training for kids per se,
how important is variation of different exercise when training 2 to 3 times per week full body...or is just as beneficial to do the same exercises for months or even years for general overall fitness

thx, dan


It depends on the individual. Some like a lot of variation and some do not.

My personal opinion is that a medium amount of variation is best.

Ellington

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