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
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Built 4 lbs muscle


Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"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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what is sufficient?


Darden's New Hit says to switch routine every 6 weeks. His old books say every 4 weeks. Some people say that first 4 or 6 weeks is to learn the exercises and that switching every 2 or even 3 months is best to gauge true results? Some people say evry 6 weeks is best to prvent growth slowing down and getting into a rut?


I need to lose about 30 lbs of fat. I have a total of about 50 lbs fat. I finished beginner routine #1,2 and #3, 6 weeks each. I also need to start running for police training. So here's what I think.

Cardio/running 30 minutes, 2 times a week. HIT workouts, down to 10 or 9 exercises(because of reduced calorie diet) done 2 times a week. Like this,
Mon=HIT Tue= OFF Wed= Cardio/run
Thurs= OFF Fri= HIT Sat= OFF
Sun= Cardio/run Mon= OFF etc....
This way after a cardio/run or a HIT workout the next day is rest day.
One day on, one day off alternating between cardio/run and HIT workout.

Routine. 2 exercises together are super setted. between super sets is a max of 60 seconds rest.

1.lateral raises super set to
2. shoulder press.

3.dumbell pullovers super set to

5.fly's super set to
6.bench press.

7.barbell curl super set to
8. 1 dumbell 2 hands triceps extension.

9.wrist curls.

10. trunk curl.

I use a 5/5 speed of 40 - 60 seconds TUL. I'll be doing this for a couple or a few months. Then it's back to 3 times a week or by that time 2 times a week, no cardio. I've decided not to train legs for those few months because of the running and to not over work legs. Some say I should still train legs but only once a week along with the runnung 2 times a week? Waht if I just added squats? once or twice a week? Or as I've said, no legs for now?


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Don't know where you guys get your N'R'G.. maybe your all 20 smthg! Must be my age :) But i just completed a workout of 5 TOTAL sets ..all ~3 min TUL .. I am completely spent! I can't even imagine attempting to do 10 or 15 sets! Ahh to be 20 again (course i'd have to lose 20 IQ points)
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Carlos is a beginner and is still "learning" both how to apply effort and as well as building neurologially efficiency.

Once he gets more advanced; he will become more "sensitive" to the exercise demands.

Moreover; his total workout is 8-10 minutes of VOLUME (10 exercise x 40-60 seconds TUL each). Your workout is 15 minutes of VOLUME and 30 minutes when you do the exercises one limb at a time.

In effect; your current approach is TWO - THREE TIMES THE VOLUME of Carlos'. Carlos' routine also works twice as many joint angles and more overall muscle fibers throughout his body in the same period of time.

Your post had a tone of of incredulousness suggesting that Carlos's training is "more demanding" than yours - really?

Not saying your 3 minutes set workout doesn't have merit but I believe Carlos is on the "right track" myself.

Andrew A.

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