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


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
How Many Reps
Author
Rating
Options

NewYorker

New York, USA

There is a test in several of Ellington Darden's books. The aim is to determine the maximum number of reps you can perform with 80% of your 1 rep max. The two exercises suggested to test are pullover (pulldown if not available) and leg extension. I tried it and got the following results:

pulldown........4 reps
chest press.....3 reps
leg extension...4 reps
abdominal.......6 reps

I was wondering if anyone else had tried it, and what results they got.
I used 6 to 7 second reps
Open User Options Menu

liftnbig

The two times I tested myself in the past I got:

Pushing - 4 reps
Pulling - 5 reps
Quads - 8 reps

That led me to believe--or confirm--I am predominantly fast-twitched muscle fibred. Which explains my preference for short sprints over lengthy jogs if given the choice.
Open User Options Menu

NeuroMass

Guys,

Is the TEST that same as Arthur Jones'? Jones suggeted to first determine your 1 RM then cut the weight to 80% then perform as many reps as possible to failure and that would become your average rep range plus/minus 1 rep. So if you achieve 5 reps your ideal rep range should be 4-6 reps.

Another thing I'm curious to know if at what REP TEMPO did you perform the test (4/4/, 2/4, etc.)?

PEACE.
Open User Options Menu

NewYorker

New York, USA

Yes that is the test. I do 2 seconds on the positive and 4 to 5 on the negative
Open User Options Menu

NeuroMass

New Yorker,

So if you're doing 2/4 cadence at 3-4 reps you do have a very low TUL on most exercise that would be only about 18-24 sec.TUL per set way lower than what Dr. Darden recommended in BIG and BIGGER MUSCLES in 42 Days which was 60-120 seconds TUL per set.

PEACE.
Open User Options Menu

liftnbig

NeuroMass, yes that is exactly what I did and I was meticulous in getting it all 100% perfect (or as close as I could otherwise why bother I thought). My rep tempo was about 2/4, or slightly slower, either way I kept the tension on my muscles and away from any form of momentum as much as I could. As I said, I did this test twice with a 2 years between them, and each time the results were the same.
Open User Options Menu

waynegr

Switzerland

Hi there,

Yep I did the test years ago a few times and was very meticulous, used a stopwatch on 1 rep max, and reps, 2/4.

10 reps on upper body, 14 on legs, but 8 on forarms.

But I use the test results for six weeks, then 6 reps for six weeks, then 15 reps for six weeks, then super slow, for six weeks, sort of periodisation, I also add breackdowns, stage reps, pre-exahaustion,1 1/4 system,negative only and so on to add variaty to the program.

Thank you Wayne
Open User Options Menu
Administrators Online: Mod Phoenix
H.I.T. Acceptable Use Policy