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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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Determine Your Best Repetition Scheme
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HeavyHitter32

Ellington,

In your book "100 High-Intensity Ways to Improve Your Bodybuilding" (1989, which is now a classic, you have a section called "Determine Your Best Repetition Scheme."

Essentially, this involves one taking 80% of his one rep max and performing as many reps as possible to determine an ideal rep range.

Do you still consider this test valid?
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Ellington Darden

HH32,

Yes, the test is still valid and it can supply some valuable training guidelines.

Ellington
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liftnbig

I tested myself twice using those guidelines a few years apart, and each time I tested the same. That told me I was blessed with mainly fast-twitch muscle fibres in my upperbody as I could only manage 4-5 strict reps, and 8 on my lower body. My--now wife--was even more blessed than I was as she could only manage 3 pressing and 4 on pulling exercises. So I am glad you still endorse those methods, but why was it omitted from your new book?
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Ellington Darden

liftnbig,

That test and more will be thoroughly discussed in a follow-up HIT book.

Ellington
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HeavyHitter32

Ellington,

Any new tips about the test before I try it again?

Thanks.
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liftnbig

Thanks Ellington. So when is this new book due out? That is the kind of material I like to read and add to my vast collection. I have nearly all your books so another would be a cherished addition.
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waynegr

Switzerland

Hi there,

Liftnbig, not poking my nose in, and not trying to be cleaver or nothing, but as you and your wife have low reps, when you worked it out, thought I might say, or ask you did you do the testing with a stop watch that?s bleeps out the seconds, or did you call out the seconds, as this needs to be done right, AND when you tested your ONE REP max did you time that too, as if you did not you are making a big mistake.

Lets take the curl, lets say you did not time it, you might be able to do 110 pounds, but if you timed it, you may have only been able to do 100 pounds,
Then there would be a difference in the weight your going to use when repping out, 110 pounds take off 80% = 88 pounds, 100 take off 80% = 80, if you see my point, if you had timed your one rep max, it would have been lower, thus your reps would have been higher.
Just thought I would say.

Thank you Wayne
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simon-hecubus

Texas, USA

Wayne,

I think I'm following you, but I'm not sure. Are you saying to make sure that the duration of the single repitition on the 1RM is the same as each of the reps on the 80% set?

Please advise/clarify.

Thanx,
Scott
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waynegr

Switzerland

Hi there,

Yep you get me, just don't on the one rep max jerk it up, keep it nice and strict, 2 sec up

Hope thats ok can't say anymore I going out right now.

Thank you Wayne
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liftnbig

Hi Wayne, I hear what you are saying and appreciate your concerns. No I didn't, BUT I have enough years behind me to perform my reps at a speed to avoid momentum while keeping the stress on the muscle trained. I average about 2-3/4-5 rep tempo, so each test was fairly uniform, enough I believe to say that each result was ample proof low reps suite me best.

In many ways I have known that over the years as unlike a former training partner who prefered reps in the 12+ range, I have never felt suited to high reps. For me 8 is quite high, that is the upper limit of what I strived for for years. So 6 was about average for me, but in recent times being older and all I try and keep my rep range around 8 for everything.
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cmg

With the rep range equation I would then be suited to do approx. 3-5 reps per set. If I use 80% of 1 rep max I can only get approx. 3-5 reps. I would need about 50% 1 rep max to do approx. 12 reps for upper body. Lower body more like 8 reps.

Ron
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HeavyHitter32

Ellington,

Do you recommend any modifications from your previous recommendations of finding ideal rep ranges?
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Ellington Darden

I recommend no addition guidelines from my previous ones in determining rep ranges. Just make sure, as Wayne suggested, that you style on both is precise.

A follow-up HIT book is still a year from being published.

Ellington
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HeavyHitter32

I do have one question about this test.

The amount of resistance you are able to move with your one rep max has much to do with skill/neural efficiency.

Should one practice for a few workouts to achieve a one rep max, or just not worry about it?
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waynegr

Switzerland

Hi all,

One more thing that may be of interest, I use a stopwatch that bleeps out every second, to do my reps, its great. I have used it for years for 2/4 4/4 10/5 rep speed, or what ever rep speed you like to use.

People tell me that more fibers are used with fast speed reps, I tell them that's very true, but you really can't do fast reps with 80% of your one rep max, also as we know, fast reps start your body swaying and bring into action other muscle groups with is not wanted.

Thank you Wayne
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Ellington Darden

HH32,

I wouldn't worry about practicing up for your one-rep maximums. Just do the tests according to the guidelines.

Ellington
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HeavyHitter32

Wayne,

As far as I know, muscle fibers are recruited according to force requirements; speed of a movement is not a factor.
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hit4all

Sweden

waynegr

Do you have a link to the product/stopwatch that bleeps out every second? Do you know if there is any other product that might bleep out at different time cadence, like 4/2/4 or 5/5 etc?

Be well, train hard & think smart!
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waynegr

Switzerland

Hi there,

I thought the faster you moved the more muscle fibers you used, anyone ???

MY stopwatch is about 15 years old but its very clever, it will bleep out every second, or every three seconds of whatever you like it to bleep out, its very clever, its a timex make, pop into your local watch shop I am sure they will have one.

Thank you Wayne
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Ciccio

No wayne,
this would mean that you recruite the most muscle fibres in the bizeps for example while performing curls as fast as you can with the "weight" of your hand(and forearm) only.
Force is definetely the right answer.

Franco


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