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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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Big Jim's Quick-Grow Routine
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cmg

TravisH wrote:
New workout is awesome!! I am sore right now!!!


Glad to hear it's going well. Are you on the same routine that you posted last? Has strength/size increased?

Thanks,

Ron

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Denny B

G'day from Australia. I bought the New Bodybuilding book from John Wood and was mightily impressed by the concepts! I have been dabbling in free weights for almost 2 years in my garage and have come to a pit-stop..a kind of information overload.

I appreciate the recommended workouts in the book, and I am going to start with the BIG Routine. There seems to be so many great, muscle group specific workouts scattered through the book, along with small routines to pepper them, like the push-up negatives etc., but with all of that in mind, where would I start if I want to encompass them??
Hope somebody can help me here!
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Ellington Darden

Denny B wrote:
G'day from Australia. I bought the New Bodybuilding book from John Wood and was mightily impressed by the concepts! I have been dabbling in free weights for almost 2 years in my garage and have come to a pit-stop..a kind of information overload.

I appreciate the recommended workouts in the book, and I am going to start with the BIG Routine. There seems to be so many great, muscle group specific workouts scattered through the book, along with small routines to pepper them, like the push-up negatives etc., but with all of that in mind, where would I start if I want to encompass them??
Hope somebody can help me here!


Denny,

That BIG routine is a good place for you to start. Stick with it for 4 weeks and report back.

Ellington

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hdlifter

Denny... you'll do fine on the BIG routine. I did it when Darden's book first came out, '89, and after being stuck at a steady bodyweight of 78kgs for two whole years, despite my best efforts to exceed that weight, within a fortnight I was 80kgs! All the best, let us know how you go/grow? =)
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cmg

TravisH wrote:
New workout is awesome!! I am sore right now!!!


Hello Travis,

How many times per week/month do you do this routine? How many times total do you workout per month?

Thank you,

Ron

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spud

Travis, I know you train with a low frequency, but is there any chance you an give us an update on your progress?

How much have you grown, or how much muscle have you gained since you last posted? What do you weigh now? How many calories do you eat each day?

How long do you plan to continue training with Jim?

I for one am keen to hear how you are getting on.
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cmg

spud wrote:
Travis, I know you train with a low frequency, but is there any chance you an give us an update on your progress?

How much have you grown, or how much muscle have you gained since you last posted? What do you weigh now? How many calories do you eat each day?

How long do you plan to continue training with Jim?

I for one am keen to hear how you are getting on.


Travis,

Can you also report you current frequency and workout?

Thanks,

Ron

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TravisH

Florida, USA

Progress since my last post has been strange. Bodyweight has decreased about 3 pounds. But strength has increased along with a decrease in bodyfat. To answer your question, I plan on training with Jim until one of us dies. He treats me like a son, and I don't think there is anyone I respect more than him. I have adjusted my diet severely. Brought caloric intake down to about 2,700 calories. I am weighing in at about 219lbs. 33 Inch waist, 17.1 inch arms cold but flexed. Not sure on other measurements. Current workout and weights are as follows.

Deadlift - Nautilus 490lb 10 reps failure

MedX Leg Extension - 280 8-10 reps failure

Avenger Leg Press - 200 11 reps

rest 2 minutes

Med X pullover - 208 10 reps failure
Negative Chin - 70 lbs 8 reps failure

rest 1 minute

Med X Rotary Pec - 150 lbs 10 reps failure

Med X Chest Press - 330 10 reps failure

rest 1 minute

Med X shoulder press 100 lbs - 8 reps failure

rest 1 minute

Med X bicep curl - 160lbs 9 reps failure

Tru Pull - 165 lbs 10 reps failure

Still want to post some pictures for you guys but am having a hard time getting my stupid camera to work.
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cmg

Travis,

Thanks for the update - weights and measurements sound imprssive!

I appologize about asking the same question however how often are you training now - still 6 times per month?

Thank you,

Ron
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TravisH

Florida, USA

Before Pictures. Sorry it took so long. This was a little over a year ago.
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Ciccio

TravisH wrote:
Before Pictures. Sorry it took so long. This was a little over a year ago.


We can quite see the potential here (speaking about pecs! you wasn't completely untrained there, was you???).
From comparing before and after pic it looks like most of your growth occured in the shoulder girdle and arms (probably back/legs too, but we can't judge that from the pix).
Any chance you could do an after shot in the same body positioning like the before pic?
That would make up an interesting comparison.

Anyways, good job!

Franco
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spud

Travis,

You say you are 219lbs. 33 Inch waist, 17.1 inch arms cold but flexed.

How tall are you? There is no mention of your height anywhere in this thread.

I would also be interested to know how frequently you train.

Also, how many times do you perform a routine before changing it?

Thanks very much for giving us an update.
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TravisH

Florida, USA

Sorry,

Height is 6 feet 1/2 inch.

I have trained throughout my life and have been in decent shape before. I let myself go. I am in better shape now than ever before. And I still train about 6 times per month. I am using the same training program on Saturdays for about 2 months, and I use a different workout on the Wednesdays that I train. I train every Saturday and every other Wed. The wed workout is not quite as devistating as the Saturday workout. It is all out to failure, but I do not do Deadlifts, and keep my workouts around 6 exercises. A lot of times I will do negatives on Wed. My Wed routines are with a partner and not supervised by Jim Flanagan. Therefore, they can in no way be as intense as my Saturday workouts.

Now I have a question for you. I am sure Jim could answer it but it just came to mind.

When training HIT, what significance does the amount of rest between sets play? I currently move through my workout as quickly as possible and in cycles. Usually no rest between any leg exercises, then maybe 30 seconds and on to back.. No rest for back, then 30 seconds, then on to chest and shoulders, no rest then on to arms etc. I wonder if taking more of a rest between bodygroups would cause more growth or hinder it. Also have any of you guys experimented with the Colorado Experiment? Negative only training that Casey did? I have been thinking about it, I would really like to grow more rapidly.

All the best guys.

I will work on some more pictures but right now I feel like I am a pencil neck. I have had an upper resp infection and a sinus infection for the last week and have not trained. But I will oblige when I get to training again. Hopefully next week.
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Ciccio

TravisH wrote:
When training HIT, what significance does the amount of rest between sets play? I currently move through my workout as quickly as possible and in cycles. Usually no rest between any leg exercises, then maybe 30 seconds and on to back.. No rest for back, then 30 seconds, then on to chest and shoulders, no rest then on to arms etc. I wonder if taking more of a rest between bodygroups would cause more growth or hinder it. Also have any of you guys experimented with the Colorado Experiment? Negative only training that Casey did? I have been thinking about it, I would really like to grow more rapidly.


Hey Travis,

A few weeks ago I just returned to "rushing" between sets after a long time of taking 1-2(sometimes 3) minuts between sets.
It's damn hard and exhausting like you know yourself for sure but I believe it not only adds to the intensity but to overall (muscle) growth.

Granted the exercises in the later half of the workout may suffer a bit (less reps then with longer rest) and progress may be more difficult with those.

But this can be counteracted by rotating the exercises from end to beginning of the workout for a few workouts.

From all HIT-"rules" (as per ED) the "work from larger to smaller muscle groups" is the only one I regularly violate. Not only with specialization routines.

Regards,

Franco
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cmg

Travis,

Anytime I rush through a workout I am more exhausted and more sore the next few days. I do believe that having min. rest between sets helps intensify the entire workout.

Now - I cannot do what you do. I would be on my butt after 4-5 exercises - and I mean sick. I must take approx. 30 seconds or I will become dizzy. Reading what you do reminds me of what I've read about Casey Viator - you both can take a heavy amount of exercise with min rest and keep going.

6 foot tall, 33" waist, 219lbs - natural - I don't think you are going to go too much faster in the growth dept. That is good size.

Regards,


Ron
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Ciccio

cmg wrote:
Travis,

Anytime I rush through a workout I am more exhausted and more sore the next few days. I do believe that having min. rest between sets helps intensify the entire workout.

Now - I cannot do what you do. I would be on my butt after 4-5 exercises - and I mean sick. I must take approx. 30 seconds or I will become dizzy. Reading what you do reminds me of what I've read about Casey Viator - you both can take a heavy amount of exercise with min rest and keep going.

6 foot tall, 33" waist, 219lbs - natural - I don't think you are going to go too much faster in the growth dept. That is good size.

Regards,


Ron


Hey Ron,

i was the same in the beginning. I started of with 5 sets and are now up to 8 before I have to lay on the floor.

But yes, the dizziness and hard breathing starting after exercise 4 or 5 is something you have to work through.

Franco




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TravisH

Florida, USA

I have probably closed the gap considerably on the genetic potential. That was why I was thinking of going to the negative only training for a while. I am wired neurologically to be able to handle the short rest periods. I have never gotten sick during a workout and have often questioned Jim as to whether I am training hard enough.

His response is always neurological wiring. My best genetics are in my back, thighs and chest. Worst is arms and calves. I pretty much have no calves and it looks like I am riding around on a chicken from the knee down. Jim likes to make fun of me for that. I also don't have a lot of endurance for high reps. My rep range rarely exceeds the 11 range.

I seem to grow best in the 7 to 8 range. I will usually increase weights on a particular exercise when I hit 11 reps. I increase the weight enough to drop me down to 7 and work my way up again. I wish I wasn't sick. This training talk makes me want to get in the gym. Jim would kick my ass though if I showed up. It is good having someone to ride you like that. Keeps me on track and from overtraining.

All the best guys.
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cmg

Thanks for the update Travis.

Regards,

Ron
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curthargis

Hey. My name is Curt. I recently began training exclusively under Jim Flanagan and we have discussed Nutrition.

As I'm sure you know, Jim's advice will probably differ depending on your bf% and goals. If you have any specific questions I will be glad to ask him and write back.

- Curt
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cmg

curthargis wrote:
Hey. My name is Curt. I recently began training exclusively under Jim Flanagan and we have discussed Nutrition.

As I'm sure you know, Jim's advice will probably differ depending on your bf% and goals. If you have any specific questions I will be glad to ask him and write back.

- Curt



Hi Curt,

Thanks for the offer. I have a couple questions for you:

1. Do you train the same as Travis?
2. What is your height/weight?
3. Do you take creatine or other suppliments?
4. Does Jim have a certain protein/carb/fat ratio he recommends?

Thank you and good luck!

Regards,

Ron
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cmg

TravisH wrote:
I have probably closed the gap considerably on the genetic potential. That was why I was thinking of going to the negative only training for a while. I am wired neurologically to be able to handle the short rest periods. I have never gotten sick during a workout and have often questioned Jim as to whether I am training hard enough.

His response is always neurological wiring. My best genetics are in my back, thighs and chest. Worst is arms and calves. I pretty much have no calves and it looks like I am riding around on a chicken from the knee down. Jim likes to make fun of me for that. I also don't have a lot of endurance for high reps. My rep range rarely exceeds the 11 range.

I seem to grow best in the 7 to 8 range. I will usually increase weights on a particular exercise when I hit 11 reps. I increase the weight enough to drop me down to 7 and work my way up again. I wish I wasn't sick. This training talk makes me want to get in the gym. Jim would kick my ass though if I showed up. It is good having someone to ride you like that. Keeps me on track and from overtraining.

All the best guys.



Hey Travis,

Hope you're feeling better. I wanted to see how long you take for a set of approx. 8 reps. Do you count the speed of your reps? If not what is your guess on how long you do the positive and negative?

Thanks,

Ron
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latman

Texas, USA

Travis,
Could you please post an update? Also, please give us an idea of what Big Jim has you doing in terms of diet. Thanks
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cmg

Hey Travis - anything interesting happening with your training? Are you still training with Jim? Still training 6 days a month?

Thanks,

Ron
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TravisH

Florida, USA

Travis Hillpot Update,

Jim's philosophy (as I understand it) on nutrition is based on caloric need. If you are fat, eat less, if you are skinny eat more. I followed that view and put on a couple of LBS in the waist. My goal is to be as lean as I can and then as big as I can. I am eating mostly organic. I have a problem with cholesterol so I had to cut out the 6 lbs of red meat I was eating a week.

I am still training with Jim 6 times a month. Lots of negatives. I am about to try the Colorado Experiment that Casey did back in the day. I am currently down to 10% body fat at 212 lbs, but stronger than when I was at 225. I did a negative only workout with Jim, he worked out with me.

The guy is twice as strong as me on EVERYTHING and it is scary to watch him train. People have said that about me, but they need to witness true intensity. That guy is the definition of high intensity. It is literally like he is lifting for his life, as if he will face certain death if he doesn't get that last impossible rep off his body. He is a sick animal, and I hope he never gets pissed at me.....
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cmg

TravisH wrote:
Travis Hillpot Update,

Jim's philosophy (as I understand it) on nutrition is based on caloric need. If you are fat, eat less, if you are skinny eat more. I followed that view and put on a couple of LBS in the waist. My goal is to be as lean as I can and then as big as I can. I am eating mostly organic. I have a problem with cholesterol so I had to cut out the 6 lbs of red meat I was eating a week.

I am still training with Jim 6 times a month. Lots of negatives. I am about to try the Colorado Experiment that Casey did back in the day. I am currently down to 10% body fat at 212 lbs, but stronger than when I was at 225. I did a negative only workout with Jim, he worked out with me.

The guy is twice as strong as me on EVERYTHING and it is scary to watch him train. People have said that about me, but they need to witness true intensity. That guy is the definition of high intensity. It is literally like he is lifting for his life, as if he will face certain death if he doesn't get that last impossible rep off his body. He is a sick animal, and I hope he never gets pissed at me.....


Nice to hear from you Travis - thanks for the update. Are you going to workout as often as Casey did in Colorado (every other day - full body)? How many sets are you doing now since you state you are doing a lot of negatives?

Best regards,

Ron

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