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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Carlos.Molina

I can't remember where. I think Drew might of said it, Isn't a speed of 4/4 or 5/5 or even 3/3 better than 10/10 or 10/5 both using same TUL say 40 to 60 seconds,because the 4/4 or 5/5 speed you are doing more postive and negative movements. Say 5/5 for 4 to 6 reps= 40-60 sec TUL & 10/10 for 2 to 3 reps = 40-60 sec TUL?
If the answer is yes a faster speed is best because it uses more posative and negative movements, then is 2/4 or 3/3 even better? I figure 5/5 is good because it's about in between a 3/3 or 2/4=6 sec a rep and 10/5= 15 sec a rep?
Thanks again guys.

C Molina
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Bubba Earl

Georgia, USA

My humble opinion is anything less than 4/4 is counter productive. My standard is a 7/7, but I mix it up sometimes on individual movements, For example for most of my exercises I will stick to my standard, but I will pick out a few (different exercises every workout)to change to a 4/4 (more weight) or 10/10 (less weight).
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Sesame

You can do too little! There is a difference between doing 1 rep to failure and doing 8. But i don't know what the hell it is but doing 8 is better :|
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STanner

Texas, USA

Carlos.Molina wrote:
I can't remember where. I think Drew might of said it, Isn't a speed of 4/4 or 5/5 or even 3/3 better than 10/10 or 10/5 both using same TUL say 40 to 60 seconds,because the 4/4 or 5/5 speed you are doing more postive and negative movements. Say 5/5 for 4 to 6 reps= 40-60 sec TUL & 10/10 for 2 to 3 reps = 40-60 sec TUL?
If the answer is yes a faster speed is best because it uses more posative and negative movements, then is 2/4 or 3/3 even better? I figure 5/5 is good because it's about in between a 3/3 or 2/4=6 sec a rep and 10/5= 15 sec a rep?
Thanks again guys.

C Molina

Same TUL, using a 5/5 cadence will give you more negative excursions, thus possibly causing more microtrauma, as science indicates that's where the microtrauma occurs.
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bill1

California, USA

It is a little bit complicated as some movements have a much greater rom than others and require a longer period of time to complete. For instance the pullover has about twice the rom as a curl or more.
Also if you are using a machine that is not low-friction you would probably be better off keeping the negative part of the movement to no more than 4 secs even with a greater rom, as friction will decrease the resistance in the negative part of the movement, which is the part where you need the most resistance. Also it is my opinion that fiber type determines tul and is another factor to be aware of.

Having said all that, with low friction machines and barbells I think 4/4 is a good rule of thumb, but if you feel yourself unloading the structure at any point slow down.

Bill
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Carlos.Molina

Thanks so much guys.

C Molina
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