"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.
Can anyone please tell me the steps in finding each fiber type for each body part/exercise? Also how to customize routine on a beginner 3 times a week 12 exercise program with all these different TUL, some will be mixed and I know it would be exercised 3 or 2 times a week, Lower TUL once a week and higher TUL is the most frequent?
Would I need an A & B routine? Or an A,B & C routine? The method used to fiber type, is it more accurate than the old use 80% of 1 rep max and see how many reps can do?
I would get Dr. Darden's latest book to have handy as a reference. As a beginner, I would not worry so much about detail like muscle fiber type. You are going to make progress because you are a new . I would focus on the basic. Full range of motion, proper form and at least 4/4 rep speed.
I would work on developing my intensity and getting fimilar with how my body is reacting to H.I.T. As a beginner I would definitly focus on heavy compound movements. For me, I learned how to become more intense. Intensity and proper form should be what you are striving for.
Remember if you complete a rep, you must attempt another one until you can not complete the last rep. You are only doing one set, so do not hold back.
A lot of guys on this board are seasoned H.I.T. veterans and are trying to eke out just a little more muscle. A lot of the details they talk about are not germane to a new comer to H.I.T. and I believe can be confusing to a beginner. Bust it on the basics and you will be succesful.
MedX computerized machines for the neck , low back, quads, hamstrings, and obliques provide a vary accurate means of determining fiber type, by far much more exact than the old 80% of one rep max - method that you refer to. But as there is no method or tool other than the old 80% of one rep max for other structures that is what you will have to rely on for everything else. I am assuming you know the method.
To give you an example as to what a customized workout might look like, this is the routine I use based on fiber type...
As you can see, I work hip ext, leg ext and lat raises, calf raises and wrist curls once every two weeks, some others once a week, some twice a week and one group ( neck) 3 times a week, with this fiber type workout.