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
Custom Bodybuilding
Author
Rating
Options

Carlos.Molina

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?

Again,thanks everyone.

C Molina
Open User Options Menu

Bubba Earl

Georgia, USA

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.
Open User Options Menu

bill1

California, USA

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...

1x2 wks Hip ext. 5-7 reps
1x2 wks Leg ext. 5-7 reps
2x1wk Pullover 10-12 reps
2x1wk Flys 10-12 reps
2x1wk Rot.trs 10-12 reps
1x2wk Latrl rse 6-8 reps
1x1wk Tri ext 8-10 reps
1x1wk Curl 8- 10 reps
1x2wk Calf rse 6- 8 reps
1x2wk Wrist crl 6-8 reps
3x1wk Neck 15-20 reps




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.


Bill
Open User Options Menu

Carlos.Molina

Bill, I do not know the method to fiber type. How do I do that?
Thanks

C Molina
Open User Options Menu
Administrators Online: Mod Phoenix
H.I.T. Acceptable Use Policy