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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.

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Big Jim's Quick-Grow Routine
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Charles Coulter

New York, USA

Yes wrote:
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.


Maybe you could have done better, but you gave it best effort this time and that's what matters.


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


Well, like Travis mentioned, he slept for three hours after doing the max/negative drop set workout. Just a matter of what one is willing to do to grow.
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Yes

Nah, I think my effort was a little poor. But I got back at them weights on the drop set. Managed 8 reps on my previous 12RM weights, so im pretty happy with that.

My legs are feeling kinda funny, and swollen. Maybe I should experiment with this a little more. Next time I think im gonna try with lat pulldowns and a chest press machine.
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TravisH

Florida, USA

I love it and hate it at the same time. The deadlifts are the Med X deadlift.
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TravisH

Florida, USA

Will Post Pictures tonight if I have time. Christmas prep and my business have been consuming all of my time.

Some times I drop the weights on the squat chin dip and sometimes i don't. It depends on what Jim decides to do to me.

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Tom Traynor

Medx makes a deadlift? I know Nautilus and Hammer do....
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Ellington Darden

Tom Traynor wrote:
Medx makes a deadlift? I know Nautilus and Hammer do....


I was over at Flanagan's last weekend and used the deadlift machine Travis was talking about. It's made by Nautilus, not MedX.

Ellington

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simon-hecubus

Texas, USA

After 19 weeks of lifting, I'd decided on a layoff around Christmas and thought a version of Big Jim's workout would be a great way to end for the next week or so.

I say version, because I elected to only do the single-rep, slow-negative portion and skip the second 40-50% set --- I didn't want to be hobbling around like an old man when it was time to play with my nieces and nephew on Christmas Day.

Wow! Was I shaking and quivering! I only made it to 50 seconds on the PO Machine (Leg Press was tied up) and only into the 40s on the Pulldown and Decline Press.

When it came to the Lateral Raise Machine, I couldn't even get to 30! I finished strong with 58 on the Biceps Machine and 57 on the Leg Press.

Interestingly, a few of these weights proved to be less than my 1RM, but I still had trouble getting the time on the negatives. I may have been pushing it too hard (i.e. short) on the rest periods.

At least I'll have a better idea for next time. Thank you Jim and Ellington for this great outside-the-box routine!

Merry Christmas All!
Scott
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Yes

I few days ago I tried to combine a Heavy Duty arm routine with theese slow negatives and drop-sets. It looked like this:

Curl machine followed by
Pulldowns - 2 reps with 30 sec negative plus drop-set

Triceps pushdowns followed by
Dips - 2 reps with 30 sec negative (im not strong enough to follow up with a drop-set)

I loved it!

I think I will incorporate the slow negatives in every other workout. With the heavy duty split im doing that would mean a frequency of once per month for every muscle group. I feel like this could really produce some serious results. :-)
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Charles Coulter

New York, USA

I say version, because I elected to only do the single-rep, slow-negative portion and skip the second 40-50% set --- I didn't want to be hobbling around like an old man when it was time to play with my nieces and nephew on Christmas Day.

You missed part of the fun of doing something really hard and unusual. :)

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Charles Coulter

New York, USA

Yes, try doing pushups after the negative dips.
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simon-hecubus

Texas, USA

Charles Coulter wrote:
I say version, because I elected to only do the single-rep, slow-negative portion and skip the second 40-50% set --- I didn't want to be hobbling around like an old man when it was time to play with my nieces and nephew on Christmas Day.

You missed part of the fun of doing something really hard and unusual. :)


I'll do a full-blast version in the future before a nice, long, do-nothing weekend.

FYI I was still pleasantly sore in some interesting places. The only muscles not really sore are my quads and hams --- I've felt a little sore in my glutes though.

Maybe a supplemental set of slow-burn leg extensions will help. Either that or I do the 1-rep set on a Hack Squat machine with a bottom catch.
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TravisH

Florida, USA

New workout from Big Jim. Doing this one for the next month. Will post results. All exercises to failure.

1.Nautilus Deadlift - 10 second negative
2.Leg Extension
3.Leg Press

4. Nautilus Pullover
5. MedX Rotary Pec (Flies)
6. Neg Chin (Weighted)
7. Positive dip TF then Neg Dip TF (Weighted)

8. Med X Curl

9. Dumbell Lateral Raises
10. Med X Shoulder Press
11. Heavy Shrugs

Exercises 1,2,3 No rest
Exercises 4,5,6,7 No rest
Exercises 9,10,11 No rest

This one put me down on the ground for about 15 minutes. Then I managed to make it home and fall asleep for 2 hours. The Flanagan induced power nap struck again.

Merry Xmas to all, and to all a gooooood night.
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cmg

TravisH wrote:
New workout from Big Jim. Doing this one for the next month. Will post results. All exercises to failure.

1.Nautilus Deadlift - 10 second negative
2.Leg Extension
3.Leg Press

4. Nautilus Pullover
5. MedX Rotary Pec (Flies)
6. Neg Chin (Weighted)
7. Positive dip TF then Neg Dip TF (Weighted)

8. Med X Curl

9. Dumbell Lateral Raises
10. Med X Shoulder Press
11. Heavy Shrugs

Exercises 1,2,3 No rest
Exercises 4,5,6,7 No rest
Exercises 9,10,11 No rest

This one put me down on the ground for about 15 minutes. Then I managed to make it home and fall asleep for 2 hours. The Flanagan induced power nap struck again.

Merry Xmas to all, and to all a gooooood night.


Thanks Travis,

Looks like a great/tough workout! One question - do you believe the rush factor (no rest between exercises) increases the muscular gains you receive in your workouts?

Happy Holidays!

Ron

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humrepair

Florida, USA

I've had the pleasure of meeting Jim Flanagan a few times and the last time he took us over to his house to show off his garage gym.What an impressive facility! All of the equipment was top notch and even the posters with Clint Walker and the old time bodybuilders were fascinating.

Of course the most impressive aspect was Jim himself.When you first see this big guy in his cowboy boots you have to pay attention.Then he shakes your hand and welcomes you.What a gentleman.I was a stranger to him and he treated me like an old friend.

Travis is pretty lucky to have Jim as a trainer but I'm sure he trains hard or Jim wouldn't waste his time helping him.Thanks for posting your Big Jim routines.They are a welcome information source.
Neil
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Joe Mullen

Florida, USA

From my perspective, Jim Flanagan and Ellington Darden, are the keepers of the flame for true HIT, first ignited by Arthur Jones 37 years ago.

Ellington's new book re-ignites the legacy of real High Intensity Training, which over the years has been sabotaged and watered down, by others claiming to understand the teachings of Arthur Jones. The book is a classic.

Having been fortunate enough to workout at Jim's facility a number of times, and observing Jim work with a number of clients (of various ages), two things are self-evident.

Jim is the real deal, not only as a fitness coach, but also as a great human being. He is truly an example for all of us to aspire to become.

Joe Mullen

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TravisH

Florida, USA

I couldn't agree more Joe. It was good seeing you on this weekend at Starbucks. I feel extremely lucky to have met Jim. His son and I met through Jim and have become best friends and own a business together.

I quite often catch myself wishing that my father posessed even 10% of the traits that Jim Flanagan does. He is a teacher, a role model, and a man that fights for what he beleives in. I am very proud knowing that Jim considers me a friend and worthy enough to train.

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TravisH

Florida, USA

I would definitely say that the rush factor adds to the overall growth. I have not tried doing HIT training at a slow pace. I don't think it would qualify as true HIT then. I think that the indirect effect is only really maximized with brief rest between sets. Dr. Darden would have the answer to that one.
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pillarope

TravisH wrote:
Will Post Pictures tonight if I have time. Christmas prep and my business have been consuming all of my time.



Are you still planning to post the pics?

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cmg

TravisH wrote:
I would definitely say that the rush factor adds to the overall growth. I have not tried doing HIT training at a slow pace. I don't think it would qualify as true HIT then. I think that the indirect effect is only really maximized with brief rest between sets. Dr. Darden would have the answer to that one.


Thanks Travis.

Ron

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cmg

TravisH wrote:
New workout from Big Jim. Doing this one for the next month. Will post results. All exercises to failure.

1.Nautilus Deadlift - 10 second negative
2.Leg Extension
3.Leg Press

4. Nautilus Pullover
5. MedX Rotary Pec (Flies)
6. Neg Chin (Weighted)
7. Positive dip TF then Neg Dip TF (Weighted)

8. Med X Curl

9. Dumbell Lateral Raises
10. Med X Shoulder Press
11. Heavy Shrugs

Exercises 1,2,3 No rest
Exercises 4,5,6,7 No rest
Exercises 9,10,11 No rest

This one put me down on the ground for about 15 minutes. Then I managed to make it home and fall asleep for 2 hours. The Flanagan induced power nap struck again.

Merry Xmas to all, and to all a gooooood night.


Hello Travis,

It looks like Mr. Flanagan likes to put leg extensions before leg press anytime you do them. This is the second workout with the leg extention that you have done and both have this prototype.

How many days per week are you doing this workout. The last one you stated was done (squat/chin/dip) once a week on Saturdays and you did a less challenging workout every other Wednesday to make it working out 6 days a month. Are you doing two routines this time?

Thanks for the help.

Regards,

Ron

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Ciccio

A late happy new year to all!

I was doing the following variation of the quick-grow routine last week:

1. weighted Chin (1RM), got 55 seconds on the neg.
imediately followed by
2. BB curl (50% of 1RM), got 8 reps
1 minute rest
3. weighted Dip (1RM), got 50 seconds on the neg.
imediately followed by
4. Cable pushdown (50%), got 8 reps
2 minutes rest
5. leverage bench press (1RM), got 40 seconds
imediately followed by
6. leverage bench press (50%), got 6 reps
2 minutes rest
7. BB upright row (1RM), got 65 seconds
imediately followed by
8. BB upright row (50%), got 7 reps
2 minutes rest
9. Leg Extension (1RM), got 80 seconds
imediately followed by
10.Leg Extension (50%), got 13 reps
2 minutes rest
11.SLDL (6RM), normal 3/3 style
imediately followed by
12.Leverage Shrug (60%), got 8 reps
DONE

I did not any specific warm-up sets, just the general 3 minute-HIT warm-up before the first exercise (I prefer some BW squats and light shrugs for this lately).
Except for the bench press, which I have to say was placed bad in the workout, mainly because the whole thing was very experimental and I just was a bit dizzy after the fourth exercise and forgot to insert the back exercise I originally planed(stiff-arm pulldown), I could have used at least 5% more weight on all the 1 RM's.

I'm also not sure if the short negative on the bench press was due to the limitations of the exercise or due to the fact that all involved muscles, especially the triceps, where already very much fatigued from the exercises before. I believe the later to be the case and will test this again in the near future.

I didn't fall asleep but couldn't move from my couch until 1 hour after either, so I think I catch the "fun" of it quite well.

Strangely the soreness was there the day after but neither was very bad nor did it last more then 3 days.
And despite Ellington's and Jim's recommendations I could imagine to do such a routine every 3-4days for 2weeks in a row (total 4workouts).

Regards,

Franco

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Charles Coulter

New York, USA

Ciccio wrote:
A late happy new year to all!

I was doing the following variation of the quick-grow routine last week:

1. weighted Chin (1RM), got 55 seconds on the neg.
imediately followed by
2. BB curl (50% of 1RM), got 8 reps
1 minute rest
3. weighted Dip (1RM), got 50 seconds on the neg.
imediately followed by
4. Cable pushdown (50%), got 8 reps
2 minutes rest
5. leverage bench press (1RM), got 40 seconds
imediately followed by
6. leverage bench press (50%), got 6 reps
2 minutes rest
7. BB upright row (1RM), got 65 seconds
imediately followed by
8. BB upright row (50%), got 7 reps
2 minutes rest
9. Leg Extension (1RM), got 80 seconds
imediately followed by
10.Leg Extension (50%), got 13 reps
2 minutes rest
11.SLDL (6RM), normal 3/3 style
imediately followed by
12.Leverage Shrug (60%), got 8 reps
DONE

I did not any specific warm-up sets, just the general 3 minute-HIT warm-up before the first exercise (I prefer some BW squats and light shrugs for this lately).
Except for the bench press, which I have to say was placed bad in the workout, mainly because the whole thing was very experimental and I just was a bit dizzy after the fourth exercise and forgot to insert the back exercise I originally planed(stiff-arm pulldown), I could have used at least 5% more weight on all the 1 RM's.

I'm also not sure if the short negative on the bench press was due to the limitations of the exercise or due to the fact that all involved muscles, especially the triceps, where already very much fatigued from the exercises before. I believe the later to be the case and will test this again in the near future.

I didn't fall asleep but couldn't move from my couch until 1 hour after either, so I think I catch the "fun" of it quite well.

Strangely the soreness was there the day after but neither was very bad nor did it last more then 3 days.
And despite Ellington's and Jim's recommendations I could imagine to do such a routine every 3-4days for 2weeks in a row (total 4workouts).

Regards,

Franco




Franco, is there any way you could do the routine closer to what was outlined? I think the 60 second negative and drop set on the leg press and pullover might make things a little more interesting. None the less, good job and hope you triggered some new gains.

-Charles
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Ciccio

Charles Coulter wrote:

Franco, is there any way you could do the routine closer to what was outlined? I think the 60 second negative and drop set on the leg press and pullover might make things a little more interesting. None the less, good job and hope you triggered some new gains.

-Charles


Hey Charles,

actually not. I don't have the luxury of a medx/nautilus home-gym yet, so, that was the best I could do in that direction.
And, sure, like I wrote I simply "forgot" the stiff arm lat pulldown (again: no pullover yet!).
For the legs: It was planned to try this with leg ex only for now but will think about the application to the "poor men's leg press"(hip belt squats) in the future.
And I think the pauses between each double where to long too to get more intense, but I had to change weights/settings and much less isn't possible either.
BTW, I forgot to write that the pull exercises (chin/upright row) felt much better suited to this then the push. Also leg ex was quite interesting.

Regards,

Franco



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cmg

Travis,

How is the new workout going??

Regards,

Ron
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TravisH

Florida, USA

New workout is awesome!! I am sore right now!!!
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