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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 have done Darden's new HIT beginner routine #1,2. Then I tried an experiment. I have been working out every day, 12 exercises,1 set to failure. That's no days off. workout every 24 HRS. Then after 2 weeks of that I increases my single and multiple joint exercises by 20%. WOW!
Now I'm back to 3 times a week. But,now I notice I can't increase my weight or reps every workout like I did when working out every day? Does this mean that I recover best every 24 HRS and 48 HRS or more, I lose strength?

The routine I am at now is beginner #3 of Darden's New HIT, except, the 12 exercises is done 3 times a week to full failure. I know I should according to that be at 5 workouts per 2 weeks or at least 3 times a week with 1 NTF per 2 weeks. Maybee I should be at 2 times a week now to be able to recover enough to increase reps every workout? Or is it best every day untill I hit a platau, since that way I know I increase reps every workout?
C M
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Sesame

What's your TUL on each?

My experience, anything under 1 1/2 is too little a stimulus!

Shoot for concentric fail @ 1 1 /2 mins! Keep it going on if you can! More intense, more focus = more gains!
good luck!
:)
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Gazz

Read your own post: the answer is in there somewhere (hint 20% increase in two weeks of everyday training, zero increase whlst training 3 times per week).

Sesames comment re TUL makes no sense to me. The truth is that no one knows what frequency is best for everyone, how many reps or TUL are best for everyone, which exercises are best for everyone, because everyone is an individual. I would even go so far as to say that individuals themselves also vary over time, hence what works for you today may not necessarily work as well tomorrow.

Mike Mentzer hit on a good point in that he likened recovery ability to peoples height (a genetic trait ). In that at one end of the stature scale there are dwarfs, and at the other end giants. The same MAY apply for recovery from exercise (seems a logical argument to me): it may be that you are a giant in terms of recovery.

On a side note, you don't give much in the way of training background.Have the strength increases translated into size gains. If not and you are relatively new the increases could be (parially or wholely) attributed to increased neurological efficiency.

In a nutshell, remember everything you need is theory: the programs are idealised, unfortunately individuals are not. If it's working for you , milk it: it may not always work in future.

All the best

Gazz
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NATUREBOY

This is the thing, dude. If you train the same muscles everyday they will get stronger in the short term but at a very serious price. Soon your body's recovery ability will be badly damaged and you will LOSE strength and size. That is the whole reason people take steriods - it increases recovery ability to where they can train all the time.

But for a natural trainer (which I hope you are) training like this is the kiss of death. I guarantee you that if you work your muscles and work them again before they are allowed to supercompensate, your muscles will SHRINK. Trust me - been there, done that.
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Gazz

NATUREBOY wrote:
If you train the same muscles everyday they will get stronger in the short term but at a very serious price. Soon your body's recovery ability will be badly damaged


Bit strong there: I would have thought that if he reached the stage even of exhastion, and he is otherwise fit, then a week or so lay off would refresh and he could push on from there without any permanent damage to his system.

Also, until Carlos answers we don't know whether he is actually gaining size to go with the strength, or even whether he is intersted in size over strength. I hear what you're saying about supercompensation, but tell me exactly ho many hours it takes Carlos as an indicidual to supercompensate. If he is steadily gaining, my logic would point to 24 (at this moment in time).

All the best

Gazz
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Carlos.Molina

I only did 2 weeks of every day training. did well in strength increase,but did not grow or lose size. I want to reach my full potential in size and strength. How long before I add size on a routine, 2 weeks, 1 month. My arms pump 1/2 inch. As a general rule, how long should it take for me to get that 1/2 for good? 1 week, 2, 4 weeks? whar would be considered fast? what would be considered too long to gain that 1/2 inch? Maybee I didn't grow in size on every day training because I did not consume enough calories. My weist is still the same.

To find my maintenance calories, do I use my actual body weight of 185 LBS with 50 LBs of fat or use my LBM of 135 LBS ? Can anyone give me a good formula to use. I am 33 years of age and I think the old Darden method of body weight times 20 is too many calories. I tried that before and added to the weist. HELP!

How much above maintenance to as a starting point? how many calories to add each week as a starting point?
Also, Darden says change routine per 6 weeks. some say every 2 or 3 months is better? What is minimum? What is max before change routine?

C M
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Carlos.Molina

can anyone please help me with all of these questions. My head hurts.

C M
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HamsFitness

Carlos.Molina wrote:
can anyone please help me with all of these questions. My head hurts.

C M


Simply put, if it works carry on dude, I think your are sensible for only doing it for 2 weeks at a time - when it stops working - stop doing it! Variety is the spice - even it is just variety in training frequency!
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NATUREBOY

Listen to me - your body needs at least 48 hours of rest to recover before you train the same muscles everyday. Unless you are using steriods, there is no way you can train your muscles everyday. You WILL build strength for only a few weeks and after that you will become very overtrained, suffer a big loss in strength, and have your muscles deform and shrink right before your eyes. The only muscles you can work everyday are your calves and your abs.

That is like weighlifting 101, everybody knows that. I'm not trying to tick you off, but I have been there and done that. Trust me. If you want to lift weights 7 days a week, you should switch from HIT to HVT (arm day, leg day, chest day, etc); and even that will lead to overtraining eventually. Strength is built by training harder, but LESS frequent.

I workout MWF and a few weeks ago I missed a whole week of exercising when I went on vacation to Hawaii. When I came back from vacation, I was worried that the weights would be too heavy because I wasn't working out. Wrong! They were even easier than they were before I left. If you are not getting the results you want working out 3 times per week, you should only work out twice. Try working out only on M & F of each week instead of MWF.
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Gazz

Carlos.Molina wrote:
I only did 2 weeks of every day training. did well in strength increase,but did not grow or lose size. I want to reach my full potential in size and strength. How long before I add size on a routine, 2 weeks, 1 month. My arms pump 1/2 inch. As a general rule, how long should it take for me to get that 1/2 for good? 1 week, 2, 4 weeks? whar would be considered fast? what would be considered too long to gain that 1/2 inch? Maybee I didn't grow in size on every day training because I did not consume enough calories. My weist is still the same.

To find my maintenance calories, do I use my actual body weight of 185 LBS with 50 LBs of fat or use my LBM of 135 LBS ? Can anyone give me a good formula to use. I am 33 years of age and I think the old Darden method of body weight times 20 is too many calories. I tried that before and added to the weist. HELP!

How much above maintenance to as a starting point? how many calories to add each week as a starting point?
Also, Darden says change routine per 6 weeks. some say every 2 or 3 months is better? What is minimum? What is max before change routine?

C M


Carlos

Again, read your own posts: You haven't changed bodyweight, waist, arm size or anything else. Forget formulas, you 're obviously at maintenance level diet wise now.

From past experience and common sense if you're adding muscle then you MUST increase bodyweight (muscle weighs). In theory you could stay the same weight if you are simultaneously losing fat (very difficult if not impossible for mere mortals to do).Try increasing calories 200 to 300 per dayworkout wise stick with what you're doing. You WILL come to a sticking point at which time re evaluate training/diet. You will constantly be adjusting both as ime goes on.

Gazz
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