"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.
The following method is taken from Darden's book " High Intensity Strength Training " chapter 14, page 51.
1 Determine your 1 rep max
2 Rest 5 minutes
3 Take 80 % of this 1-rep max and perform as
many reps as possible in proper form. DO NOT
CHEAT. (emphasis mine)
4 Make a writen note of this number of reps.
5 Multiply the number of reps by .15.
6 Round off the resulting figure to the nearest
7 Add this whole number to your 80% repetitions.
This becomes the high end of your repetion
8 Subtract the same number from your 80%
repetions. This becomes the low end of your rep
He goes on to say that for most trainees that the " leg extension correlates well with thier performance s on other lower-body movements. " And " the ... curl with a barbell also correlates well with other upper-body movements."
I would like to point out that this is the only method of fiber typing other than MedX testing , short of a biopsy , that I am aware of. It is NOT as accurate as MedX testing, which I am convinced is very accurate, but it should put you in the ballpark.
I would like to suggest a few things that I think are very important, first of all , testing for 1rm can be very dangerous, so be sure and use a very strict form. And I think it is better to wait a full day , or more, after 1rm testing before you utilize the 80% test to determine rep range. Also this testing is only applicable to isolation movements. Do not test with compound movements, as testing with compounds is not very accurate. You can determine rep range for compounds by using the rep range derived from an isolation movement for the same structure that you wish to focus on. And I think it is better to test each muscle seperately as there can be a difference from one upperbody structure to another. In other words, your biceps may very well require a much different rep scheme than your triceps. Ditto for the lower body.
Also I suggest re- testing at the end of six weeks to determine if anything has changed, as certain fiber types that may have selectively atrophied due to under or overwork may now have been restored, so you may have to make an adjustment.