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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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Big Jim's Quick-Grow Routine
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SanSooMan

MotorFed wrote:
Chris,

Would you mind posting your workouts so we can see what they look like? Sounds like youre doing something right. Congrats on the good gains, my friend.

Dan


Hi Dan,
looking over my post, it looks like I need a remedial course in typing. None-the-less, my workout is thus: NO skull-crusher(my weak area)NO dips, NO Bi-curl(no forearm involvement)NO pulldown,NO Chest Cross, NO Lat. raise,
NO Pullover, NO Squat, NO-leg curl, 4-way neck, NO wrist and reverse wrist.


Next workout: NO Pullover, NO behind-neck, NO-Chest press, NO Bi-curl, NO-skull-crushers, NO-Overhead press, Low back, NO Leg Ext., NO wrists, NO Squat, 4-way neck. Then my wife makes me cut the grass Superslow as I thank the Good Lord for all the less calories in my stomach after throwing up.
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MotorFed

California, USA

Looks like a hell of a workout. With all those negative only exercises and twice a week. thanks for the response. two words for you to solve your grass problem... riding mower.

peace,

dan
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Charles Coulter

New York, USA

I was curious to learn more about Travis's normal workout. Does he normally just follow the same routine for one set of 8-12 reps or does this vary?

Also, how often has this "shock" workout been used since training Mr. Flanagan?

Thanks in advance.

-Charles
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TravisH

Florida, USA

Charles,
Here is some info on my current workouts.

I started training in Feb 06 after a 2 year layoff from High Volume Training. Jim is the person that got me back into the gym. I had never heard of HIT, and like most people, I thought that Nautilus and machines were for sissys and that free weights was the only way to go. The only reason that my eyes were ever opened was because I simply got bored with training and on top of that had no time to do it.

So when I met Jim I thought what the hell, Ill try anything that will get me back in the gym. The first thing he did was give me Dr. Darden's last HIT book. I read it cover to cover and for the first three months I followed his prescribed workout plan and the diet. I lost about 20 pounds during this period and 3 inches off my waist. After this period I began training at Jim Flanagan's house. I was conditioned enough to begin really getting nasty with the workouts. The following is how I started.

For the first month with Jim I trained Squat-Chin-Dip on Saturdays. And a less metabolic workout on 2 Wed out of the month. The total workouts that I have a month is 6.

An example of the Squat-Chin-Dip workout is:
1. Squat - 10 Reps to Failure
2. NegOnly Chin - Weighted to 10 for Failure
3. Squat - Same as above
4. Dip - NegOnly Weighted 10 reps
5. Squat - Same as above
6. Chin - Same as above
7. Dip - Same as above
8. Squat - Same as above

This workout is carried out in with no rest between 1 to 3, then 30 seconds, then no rest between 4 an 5, then 30 seconds, then no rest between 6, 7 and 8.

This was one of Jim's torture routines. The less metabolic workout was something like this

1. Deadlift
2. Leg Ext
3. Leg press
4. Pullover
5. MedX Torso Arm
6. MedX Rotary Pec
7. MedX Chest Press
8. MedX Shoulder Press
9. Dips
10.MedX Bicep Curl
11.Negative Chin

The Rest cycle was after number 3, 6, and 9.

Jim usually has me stick with the same workout for a month and a half, increasing resistance or reps on each exercise, every workout. Then he likes to trick me and throw in some completely insane workout like the one that Dr. Darden wrote about.

I cannot comment enough on the training that Jim is dealing out. The results are unbeleivable on everyone that he trains. I have some before and after pics that I can post if you guys want to see them.
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DownUnderLifter

TravisH wrote:
Jim usually has me stick with the same workout for a month and a half, increasing resistance or reps on each exercise, every workout. Then he likes to trick me and throw in some completely insane workout like the one that Dr. Darden wrote about.

I cannot comment enough on the training that Jim is dealing out. The results are unbeleivable on everyone that he trains. I have some before and after pics that I can post if you guys want to see them.


Excellent stuff Travis, you've made great progress. They certainly seem like "torturous" workouts.

And we definitely want to see some before and after pics if you could post them.

Cheers
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Tom Traynor

Travis--what method of deadlift are you doing?

Do you enjoy these workouts? On another thread around here it seems the advice is to "give people what they want--and they should enjoy themselves"...Maybe you do? Compare to HVT--and contrast as to how much time per week you spend training--now vs. then. Do you feel HIT REQUIRES direct supervision--if so, maybe HIT is NOT for the masses?

Great job--both Jim and you.
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GatorFan

I would love to see some before and after pics.
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Ellington Darden

I talked with Jm Flanagan this morning about applying his Quick-Grow routine to barbells. It may be possible, but some adjustments must be made to compensate for the peaked resistance curve related to most barbell exercises. This disproportionate curve simply will not allow you to perform a slow, 60-second negative with a heavy resistance.

First, you'll need a couple a couple of spotters on either side of the barbell, as you perform the various free-weight movements, such as the squat, deadlift, bench press, curl, row, shoulder shrug, and so on.

Second, after your one-rep maximum, instead on one 60-second negative -- try three 20-second negatives, or six 10-second negatives. We're not sure which will prove to be best. Maybe 20-second negatives on some exercises and 10-second negatives on others?

You guys can help us find out by trying and comparing both the 20- and 10-second negatives.

Third, after the negatives, have your spotters quickly reduce the resistance on the barbell exercise by 40-50% (as before) and rep out.

Ellington
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Charles Coulter

New York, USA

TravisH wrote:
Charles,
Here is some info on my current workouts.

I started training in Feb 06 after a 2 year layoff from High Volume Training. Jim is the person that got me back into the gym. I had never heard of HIT, and like most people, I thought that Nautilus and machines were for sissys and that free weights was the only way to go. The only reason that my eyes were ever opened was because I simply got bored with training and on top of that had no time to do it.
[\quote]

Thanks for the response Travis. Its always motivating to read the progress of others. Especially those who have access to guys like Mr. Flanagan, Dr.Darden and Dr.Ken etc.

Just curious what was your condition like while using HV training? Basically how much better have you gotten using HIT type routines compared to HVT?


So when I met Jim I thought what the hell, Ill try anything that will get me back in the gym. The first thing he did was give me Dr. Darden's last HIT book. I read it cover to cover and for the first three months I followed his prescribed workout plan and the diet. I lost about 20 pounds during this period and 3 inches off my waist. After this period I began training at Jim Flanagan's house. I was conditioned enough to begin really getting nasty with the workouts. The following is how I started.



Sounds like you really followed the plan (book) on a consistent basis. Most start and change too much to actually get anywhere.


For the first month with Jim I trained Squat-Chin-Dip on Saturdays. And a less metabolic workout on 2 Wed out of the month. The total workouts that I have a month is 6.

An example of the Squat-Chin-Dip workout is:
1. Squat - 10 Reps to Failure
2. NegOnly Chin - Weighted to 10 for Failure
3. Squat - Same as above
4. Dip - NegOnly Weighted 10 reps
5. Squat - Same as above
6. Chin - Same as above
7. Dip - Same as above
8. Squat - Same as above


This routine sounds like a real killer, four sets of squats to failure! Were those barbell full squats?

This routine probably really got the ball rolling. Your appetite probably increased considerably during this time.


This workout is carried out in with no rest between 1 to 3, then 30 seconds, then no rest between 4 an 5, then 30 seconds, then no rest between 6, 7 and 8.

This was one of Jim's torture routines. The less metabolic workout was something like this

1. Deadlift
2. Leg Ext
3. Leg press
4. Pullover
5. MedX Torso Arm
6. MedX Rotary Pec
7. MedX Chest Press
8. MedX Shoulder Press
9. Dips
10.MedX Bicep Curl
11.Negative Chin

The Rest cycle was after number 3, 6, and 9.


This one sounds like real killer as well.


Jim usually has me stick with the same workout for a month and a half, increasing resistance or reps on each exercise, every workout. Then he likes to trick me and throw in some completely insane workout like the one that Dr. Darden wrote about.

I cannot comment enough on the training that Jim is dealing out. The results are unbeleivable on everyone that he trains. I have some before and after pics that I can post if you guys want to see them.


Yes, post them when you have time.
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marcrph

Portugal

Please! Please! Pretty Please!

Let there be no disparaging comments on executing multiple sets of the same exercises in the Squat-Chin-Dip workout.
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spud

TravisH,

Please post your before and after photos. Post them ALL!

I for one would love to see them as I'm sure many other people on this forum would.
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Trandahl

Tennessee, USA

marcrph wrote:
Please! Please! Pretty Please!

Let there be no disparaging comments on executing multiple sets of the same exercises in the Squat-Chin-Dip workout.


I'm sure someone will bash it soon enough, but I think that SCD workout looks tough as hell. I am sure I'd be on the floor after that, and I think I will give it a try soon enough. The 3 king exercises that relatively work all of the body's musculature.
Keep in mind, AJ prescribed multiple sets (2). Besides, the occasional mix-up is welcomed in my regimen, but I would still call that HIT and low volume by any means.

I tried the original routine yesterday. I used Cybex equipment here at my college gym. I am sore from my elbows to my knees. Lol. It was definitely challenging, but I think I rested too much in between sets b/c of my partner. I'll probably do that every 5 or 6 weeks.
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davise

Sounds like the 3x3 by Matt Byzyski sp?

I did that with Trapbar deadlift, dip, chin for 3 cycles with a 2 minute break between each cycle to get up off the floor and change weights...definite ass kicker and definite metabolic conditioner.
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hdlifter

Ellington Darden wrote:
I talked with Jm Flanagan this morning about applying his Quick-Grow routine to barbells. It may be possible, but some adjustments must be made to compensate for the peaked resistance curve related to most barbell exercises. This disproportionate curve simply will not allow you to perform a slow, 60-second negative with a heavy resistance.

First, you'll need a couple a couple of spotters on either side of the barbell, as you perform the various free-weight movements, such as the squat, deadlift, bench press, curl, row, shoulder shrug, and so on.

Second, after your one-rep maximum, instead on one 60-second negative -- try three 20-second negatives, or six 10-second negatives. We're not sure which will prove to be best. Maybe 20-second negatives on some exercises and 10-second negatives on others?

You guys can help us find out by trying and comparing both the 20- and 10-second negatives.

Third, after the negatives, have your spotters quickly reduce the resistance on the barbell exercise by 40-50% (as before) and rep out.

Ellington


Thanks Ellington, those sure sound interesting. Something new and unique, especially for us super-advanced bodybuilders who have pretty much tried it all. I'll be interested on how others proceed applying the principles.

Oh, and btw Travis, PLEASE POST THE PICTURES! ;)
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Ciccio

Ellington Darden wrote:
I talked with Jm Flanagan this morning about applying his Quick-Grow routine to barbells. It may be possible, but some adjustments must be made to compensate for the peaked resistance curve related to most barbell exercises. This disproportionate curve simply will not allow you to perform a slow, 60-second negative with a heavy resistance.

First, you'll need a couple a couple of spotters on either side of the barbell, as you perform the various free-weight movements, such as the squat, deadlift, bench press, curl, row, shoulder shrug, and so on.

Second, after your one-rep maximum, instead on one 60-second negative -- try three 20-second negatives, or six 10-second negatives. We're not sure which will prove to be best. Maybe 20-second negatives on some exercises and 10-second negatives on others?

You guys can help us find out by trying and comparing both the 20- and 10-second negatives.

Third, after the negatives, have your spotters quickly reduce the resistance on the barbell exercise by 40-50% (as before) and rep out.

Ellington


Thanks for these recommndations.
I still believe that with chins it would be quite possible to do the 60second negative.
And I will try to think some other exercises up where the resistance curve is less peaked then average.

Franco



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Ellington Darden

Franco,

Yes, the chin and dip will work well for a 60-second negative. But I was trying to come up with some applicable barbell exercises . . . and that's why I didn't mention the chin and dip.

Ellington
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Yes

That routine really looks brutal! I just gotta make it work with the equipment i have.

Do you think a 45 degree leg press can be used?
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Ellington Darden

Yes wrote:
That routine really looks brutal! I just gotta make it work with the equipment i have.

Do you think a 45 degree leg press can be used?


I believe it will work.

Ellington

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Trandahl

Tennessee, USA

Yes wrote:
That routine really looks brutal! I just gotta make it work with the equipment i have.

Do you think a 45 degree leg press can be used?


Better get a spot, I'd reckon you'd be pretty fatigued after a 1RM and 60 second negative..
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Yes

Ellington Darden wrote:
Yes wrote:
That routine really looks brutal! I just gotta make it work with the equipment i have.

Do you think a 45 degree leg press can be used?

I believe it will work.

Ellington


Cool, thanks Dr. Darden!

I think I will try this with the leg press tomorrow(im doing a Heavy Duty split right now, and tomorrow is leg day). I bet that 60 sec negative is gonna be a real killer - if I can make.

Trandahl: I dont have a training partner to spot me. However, theres a watch on the wall just above the leg press so its easy to keep track of the time.

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cmg

TravisH wrote:
Charles,
Here is some info on my current workouts.

I started training in Feb 06 after a 2 year layoff from High Volume Training. Jim is the person that got me back into the gym. I had never heard of HIT, and like most people, I thought that Nautilus and machines were for sissys and that free weights was the only way to go. The only reason that my eyes were ever opened was because I simply got bored with training and on top of that had no time to do it.

So when I met Jim I thought what the hell, Ill try anything that will get me back in the gym. The first thing he did was give me Dr. Darden's last HIT book. I read it cover to cover and for the first three months I followed his prescribed workout plan and the diet. I lost about 20 pounds during this period and 3 inches off my waist.

After this period I began training at Jim Flanagan's house. I was conditioned enough to begin really getting nasty with the workouts. The following is how I started.

For the first month with Jim I trained Squat-Chin-Dip on Saturdays. And a less metabolic workout on 2 Wed out of the month. The total workouts that I have a month is 6.

An example of the Squat-Chin-Dip workout is:
1. Squat - 10 Reps to Failure
2. NegOnly Chin - Weighted to 10 for Failure
3. Squat - Same as above
4. Dip - NegOnly Weighted 10 reps
5. Squat - Same as above
6. Chin - Same as above
7. Dip - Same as above
8. Squat - Same as above

This workout is carried out in with no rest between 1 to 3, then 30 seconds, then no rest between 4 an 5, then 30 seconds, then no rest between 6, 7 and 8.

This was one of Jim's torture routines. The less metabolic workout was something like this

1. Deadlift
2. Leg Ext
3. Leg press
4. Pullover
5. MedX Torso Arm
6. MedX Rotary Pec
7. MedX Chest Press
8. MedX Shoulder Press
9. Dips
10.MedX Bicep Curl
11.Negative Chin

The Rest cycle was after number 3, 6, and 9.

Jim usually has me stick with the same workout for a month and a half, increasing resistance or reps on each exercise, every workout. Then he likes to trick me and throw in some completely insane workout like the one that Dr. Darden wrote about.

I cannot comment enough on the training that Jim is dealing out. The results are unbeleivable on everyone that he trains. I have some before and after pics that I can post if you guys want to see them.


Hello Travis,

I have a question about your Saturday workout. Do you lower the weight on squats and Neg chins on each successive set?

Thank you.

Ron
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davise

I'm not Travis but if you are training to failure on each set you would have to lower the weight each go around...at least thats what I did on a 3 x 3.
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Yes

I just tried it with the 45 degree leg press, and I think a 30 sec negative is more apropriate. About half-way down it gets too heavy to hold it for too long. And I was a bit below my 1RM weights.
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Charles Coulter

New York, USA

Did you do the drop set after the negative?
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Yes

Yeah. I first did 2 reps with about 20 sec negative. I noticed my ass starting to lift off the seat at the end of the second rep, so I cut that a little short. I might add that I have never done such slow negatives before, so my performance was a little poor.

Anyway, I stripped off about 20 percent of the weight and managed 8 reps. So I did not get that really deep inroad on the negatives(removing the weights myself also gave a few extra seconds of rest). Still, it felt like a very good workout, even though it could have been performed much better.

I cant imagine how it must be to go through a whole routine like that, with proper 60 sec negatives.
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