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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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Daily Calves/Abs?
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Carlos.Molina

I read that as a beginner, one can workout calves and abs every day. everything else would be every 2 or 3 days. Is this true?

C M
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NewYorker

New York, USA

no
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Ryan Sergent

Indiana, USA

work them like every thing else.
Ryan
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bill1

California, USA

Beginners can tolerate more exercise overall for any muscular stucture, not just the calves and abs. However, that does not mean it is desirable to do it. The calves and abs are no different from any other structure in regards to the amount or frequency of training. Training them everyday will quickly lead to overtraining of these structures and should be avoided. It is part of an old myth that abs and calves require high reps and frequent training.
To re-write an advertising slogan " just don't do it " .

Bill
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simon-hecubus

Texas, USA

I've mentioned before about a great article by Mike Mentzer from a circa 1979 issue of M&F or Flex (sorry Bill). It was entitled: "The Abs: They're Muscles Too!". Mike talked about training them just the same way as his other muscles.

When I did fatigue testing on my muscle groups, I was quite surprised to find that my abs tested more FT than any other group. Since then, I only hit them every 2nd or 3rd workout.

One of these days, if I get rid of this gut, I'll see how well the reduced frequency is doing for me!

Scott
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NATUREBOY

There are numerous publications that say you can. That does not mean you'll get better results than if you trained them less often. It does mean, however, that if you have an itch to exercise more, you can, to a certain point.
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Sesame

maybe I can see why 'they' say this about the calves, they are predominately slow twitchers due to their function of propulsion and, therefore, can probably be worked more often.

But why the ABS?? The abs are not under conditions of constant loading like the calves. Makes sense to me to treat like other fast twitchers and train LESS frequently.
:)

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Bubba Earl

Georgia, USA

No. It sounds like you are reading about different routines. I have heard that before as well. It is a gym legend. You need to focus on one routine and not blend them, especially if you are just starting. Advanced trainers can tweek it a little if they find something that seems to work for them. I would stick with Dr. Darden's plan. No matter what you end up doing, training your abs everyday is a bad idea. I feel my abs getting work when I do a lot of heavy compound movements, so I do not work them until toward the end of my workout.
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Carlos.Molina

I got back into weight lifting almost 1 year ago after almost 5 years off. For the last year I have been experimenting with different things. So it has been on and off. It has been steady for last 4 months. I have completed 6 weeks of new HIT beginner routine #1,#2 and now I'm into #3. 12 exercises, 5 times per 2 weeks. But, when in between #1,and #2 I did 2 weeks of same routine as #1 14 days straight. In those 2 weeks all exercises increased by 20%.

Every day my reps increased. But I gained no size nor lost size. Maybee I wasn't eating enough to keep new muscle growth alive? I use a 40-60 second TUL with a speed of 4/4 & 5/5. A higher TUL is not best for me. When I tried the 1 rep max, then reps for 80%(as I also did this years ago too) Leg extension is 36 seconds(2/4 or 3/3 speed) and barbell curls is 30 seconds.

Triceps and fore arms same thing. I did not do the test for any other body part or exercise.Should I?
Thanks.

C Molina
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Bubba Earl

Georgia, USA

It sounds like you are doing the right things to me. Trying going a little heavier instead of increasing the reps. 4 months is enough time to where you probably have your form down and you feel good about your TUL. Concentrate on intensity and making sure you are using a full range of motion. I would not eat when I was not hungry. Unless you are on a reduced calorie diet, you should be getting enough in your diet for muscle development. Often for me, muscle growth occurs in spurts. It does not neccessarily mirror my strength gains. I do not know why. Does anyone relate to what I am talking about?. Over time increased strength has resulted for me increased size. I am convienced that H.I.T is the most effective way for the natural bodybuilder to reach his/her genetic potential.
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ZEZ

If you have problems with your calves like me(my father gave me his), i recommend working them Negative-Accentuated.You can do it with any type of raise, though with a barbell balance is tough.My favorite being the Donkey Raise version, be it with a partner, machine, or you can even use a pullup/dipping belt and a thick block for a good stretch.I have gotten some real good results with these. You'll feel the burn right to the bone!
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bill1

California, USA

ZEZ wrote:
If you have problems with your calves like me(my father gave me his), i recommend working them Negative-Accentuated.You can do it with any type of raise, though with a barbell balance is tough.My favorite being the Donkey Raise version, be it with a partner, machine, or you can even use a pullup/dipping belt and a thick block for a good stretch.I have gotten some real good results with these. You'll feel the burn right to the bone!


Yes, this is my favorite calf exercise.

Bill
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