MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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HIT Tip 3: Monitor Your Form.
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HIT Tip 3: Monitor Your Form.

One of the key factors behind getting maximum growth stimulation from each exercise is the form in which you lift and lower the resistance. Form has profound but paradoxical influence on your response to the exercise. In effect, poor form is associated with a higher rate of performance improvement but a lower rate of strength gain. That is, by training in a fast, momentum-assisted manner you can lift heavier weights. But because more momentum means less muscle tension, the performance increases are much greater than the strength increases.

Poor form also brings into action assisting muscle groups to initiate the lifting movements. For example, let?s suppose you can cheat curl a 150-pound barbell by bending forward and using your hip and lower back muscles to start the resistance moving upward. Unfortunately, your biceps muscles are only partially involved in this cheating-styled movement. Once your trunk extensors overcome the barbell?s weight, momentum plays the major role in lifting the resistance.

On the other hand, slow, smooth training form facilitates muscle isolation and intensity. Slow movements also reduce momentum and, as a result, less weight can be lifted. But the targeted muscle groups are fully responsible for lifting and lowering the weight. Thus, greater growth stimulation is produced.

For example, let?s suppose that by using very strict and slow form in the barbell curl, you are able to lift only 100 pounds. You are not able to bring into action your hip and lower back muscles, but greater intensity is placed on your biceps muscles ? which is good.

Competitive weightlifters (both power lifters and Olympic lifters) must use momentum in the practice and performance of their sport. It?s a necessary part of their skill development. But, for the development of muscular size, which is the crux of bodybuilding, it is most effectively and efficiently accomplished by the performance of strict, slow, smooth lifting and lowering movements.

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