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Determine the Length of Your Workouts

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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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Your Best At Negative Chins
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BRUCELEEWANNABE

Florida, USA

What's your best on performing negative chins? Mine is 50lbs. 10 secs.on the negative for 8 reps. That was at the age of 26, I'm now 28 & just started them up again. Going to stick with them this time & see how much more I can get to. What a great exercise. It's funny, actually it quite sad, I'v been to many gyms & I've never seen ANYONE do this exercise! One gym in Melbourne Fl. has a Multi-exercise machine & no one was ever on it! What's up with that?! Just crazy!
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bscastro

I'm relatively new at doing them, but I love this exercise. Being a relative beginner in weight training, I can only do 3-4 positive reps of chin-ups, but I am currently doing 10 reps of negative chins for 8 second reps in good form (after 10 reps, it starts speeding up).

A question about progression, should I increase my reps to 10 seconds and try to do 10-12 reps before adding weight, or should I try adding weight with 8 second reps?

A final comment-this has been an incredible exercise in my routine. Following Dr. Darden's advice in his article, I only do them once a week, but I'm a big advocate now.

Best regards,
Bryan
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Ryo

Switzerland

I did 155+180, 335x1 (~3-4 seconds)
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henry_bordeaux

I started doing chins (before that i was always doing pulldowns) in 10/04 negative only style (10 sec per rep...always for about 5-8 reps) with 20 lbs (bodyweight 170)...in 12/04 i did 120 lbs for 4 reps...and then switched to normal positive/negative (2sec/3-4sec) chins...today i did six reps with 35 lbs...
by the way...since 10/04 my lats & and rear delts did grow, while my arms did not...
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BRUCELEEWANNABE

Florida, USA

henry_bordeaux wrote:
I started doing chins (before that i was always doing pulldowns) in 10/04 negative only style (10 sec per rep...always for about 5-8 reps) with 20 lbs (bodyweight 170)...in 12/04 i did 120 lbs for 4 reps...and then switched to normal positive/negative (2sec/3-4sec) chins...today i did six reps with 35 lbs...
by the way...since 10/04 my lats & and rear delts did grow, while my arms did not...


Wonder why you arms didn't grow? My whole upper body blows up. Great exercise!
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liftnbig

When I was obsessed with negatives in the early 80's I ended up using 40kg for 8 reps on negative chins. I even designed what I thought was the ultimate ab exercise <negative crunches> which promptly gave me a hernia! I quickly realised why the abs were never suggested to be trained that way.
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ben1

Ive been doing -ve chins now for approaching 2 months and im finding them real good i've been doing 10 reps for 10secs but now im hearing from people/employees in the gym that i should be doing 8 by 8! Ive also read about this on other sites promoting HIT.

Can anyone clear this up for me , which is it. Also does this apply to -ve dips?
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bill1

California, USA

50lbs, was my best at a bodyweight of about 200lbs. Ditto for Negative dips at same weight. I only practiced them for a few months back in the early seventies as I switched to an NA style of training shortly thereafter.

Bill
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Sesame

ben1 wrote:
Ive been doing -ve chins now for approaching 2 months and im finding them real good i've been doing 10 reps for 10secs but now im hearing from people/employees in the gym that i should be doing 8 by 8! Ive also read about this on other sites promoting HIT.

Can anyone clear this up for me , which is it. Also does this apply to -ve dips?


a resp here or there a sec more or less... makes no difference; can't you see that? what's your body say "i aint growing unless you do that a second faster!" ??i mean c'mon lol

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simon-hecubus

Texas, USA

Ive been doing -ve chins now for approaching 2 months and im finding them real good i've been doing 10 reps for 10secs but now im hearing from people/employees in the gym that i should be doing 8 by 8! Ive also read about this on other sites promoting HIT.

Can anyone clear this up for me , which is it. Also does this apply to -ve dips

Ben,

Do you mean 10 reps at 10 seconds each vs. 8 reps at 8 seconds each? The first gives you a time under load (TUL) of 100 seconds and the second gives you 64 seconds. 100 seconds is probably too long for good size gains, so get that weight belt on and do the 8 x 8!

Scott

P.S. Am I missing something on these "-ve" dips? Do you mean V-dips or something completely different
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amg455

1,000 lbs at a bodyweight of 175. HA...N/M
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The Phenom

Atm at a bw of 87kg I did 32.5kg for 64sec at a 10/10 tempo. 2 years ago at a body wieght of 98.9kg i did 62.5 kg for 11 reps at 10 secs a reps. I had a partner with stop watch count the seconds and stop the watch as I scrambled back up as quick as i could.
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Ciccio

I stopped doing them some time ago, because I have one of these chinning bars that you stick in the doorframe.
Last time I was doing them with 60lbs at a body weight of 200 for 8 reps by 8 sec.
After I found that the bar shifted down the door frame for 1/4" and decided to better skip them for now.

Damned, I liked them!
Have to look for a more stabil chinning device soon!

And I did Dips for 8 by 8 too.
I have difficulties to get a smooth motion with a slower lowering.
Remember, they have a much smaller ROM then Chins (unless you're super flexible maybe).

Franco


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Drew Baye

Florida, USA

Last Sunday, May 15th:

185 pounds bodyweight plus 50 lbs

5 normal chins at a 4/1/4 followed by 3 negative-only at about a 4 or 5 second negative speed.

Drew Baye
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bill1

California, USA

Drew Baye wrote:
Last Sunday, May 15th:

185 pounds bodyweight plus 50 lbs

5 normal chins at a 4/1/4 followed by 3 negative-only at about a 4 or 5 second negative speed.

Drew Baye


I was never able to do regular chins with more than bodyweight , in my mind ,50lbs at 4/4 is pretty damn good. The negatives I did with 50 started with 10 secs and went down from there.

Bill
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ZEZ

So far 120 pounds for 8 at a bodyweight of 205.I think it helped that i did regular weighted chins for years.
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LeftNut

90 pounds for 11 reps. The first rep was about 8 seconds, the 11th was probably about 3. I couldn't control the momentum on the 12th.

I weigh 160.


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