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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'm a beginner who finds it best with 3 days rest between workouts. I recently had my forearms grow another 1/4 inch. I was so happy. I lost it. I have to work to get it back again. It took me a few weeks. Will it take that long again? It wasn't because of not enough food.

Actually, I went a bit over, not much. I put on 1/8 inch on the weist. I sleep 9 or 10 hours a day. No activity on off days or on workout days. I beleive it was because I then rested 5 days. That would be good if I was advanced. I think I rested too much that I lost that new growth?
What do you guys think?

C Molina
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Ryan Sergent

Indiana, USA

Carlos,
I've read all your other posts.

1 you're over training
2 You're jumping around to much

Follow Dr. Darden's book to the "T" then make adjustments. There is a mixture of bloody ignorance and brilliance on this web site but you wont recognize it untill you gain some time in the drivers seat.
Stick with the Dr.

Ryan
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SubDoc

Washington, USA

I would be inclined to think that maybe the measurements were not standardized. Muscle is VERY expensive metabolically and not lost that easily. Be patient and consistant. You seem to be doing things right. Don't obsess over things, mental stress is as detrimental to growth as physical stress.
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Sesame

Try a 3 min TUL's! I call it my 90/90! (~90 secs concentric/~90 secs eccentric!)

Do ONE SET Palms Up Wrist Curl. Concentrate! Keep the tension on for @ LEAST 2 1/2 minutes! NO REST STOPS during the set! Keep it moving, slowly. Go immediately to Palms Down. ONE SET here only, please! Total 2 sets. Total TUL 5 to 6 minutes! TWICE per week frequency! Three times tops!

In six weeks even Popeye will be envious of you!
:)
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simon-hecubus

Texas, USA

Carlos, Carlos, Carlos. What are we gonna do with you?

There are a lot of factors in the fluctuation of muscle size. How's the weather where you live? Have you been keeping up with your hydration?

I ask these things because I want you to remember that muscle is 70% water. I don't know where you live, but the last week here in Houston we went from a very cool spring to 100-degree days in the snap of a finger. Lack of proper hydration could have a LOT to do with muscle size.

Ryan and the SubDoc are correct. Relax and take your time. Where you were last week and where you are this week are only two data points and no where near enough for you to predict your true status. You need long-time data!

Pick A plan and stick with it and quit jumping around (this is very hard to do I know). After at least 4-5 cycles of your plan, see what needs to change (the first round [Workouts A, B, and maybe C] of the cycle is your baseline and the next 3 or 4 times will allow you to measure how well you improve on THAT PLAN). Stick with it the entire 4 or 5 weeks (or whatever) and do not change anything unless something drastically bad happens.

One idea for your next workout plan may be hitting forearms only once every other workout. Don't forget to count all the back and biceps exercises that use forearms too.

There was also a thread some time back talking about remembering to not "overgrip" the handles on exercises where it's not important (i.e. leg extensions or many other machines). Search Drew's and Bill's posts regarding this factor.

Scott
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ics1974

Sesame wrote:
Try a 3 min TUL's! I call it my 90/90! (~90 secs concentric/~90 secs eccentric!)

Do ONE SET Palms Up Wrist Curl. Concentrate! Keep the tension on for @ LEAST 2 1/2 minutes! NO REST STOPS during the set! Keep it moving, slowly. Go immediately to Palms Down. ONE SET here only, please! Total 2 sets. Total TUL 5 to 6 minutes! TWICE per week frequency! Three times tops!

In six weeks even Popeye will be envious of you!
:)


Do you do this in a 3/3, 4/4 tempo or is this just 1 very long super-slow 3 minute rep?

ICS
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Sesame

ics wrote:
Sesame wrote:
Try a 3 min TUL's! I call it my 90/90! (~90 secs concentric/~90 secs eccentric!)

Do ONE SET Palms Up Wrist Curl. Concentrate! Keep the tension on for @ LEAST 2 1/2 minutes! NO REST STOPS during the set! Keep it moving, slowly. Go immediately to Palms Down. ONE SET here only, please! Total 2 sets. Total TUL 5 to 6 minutes! TWICE per week frequency! Three times tops!

In six weeks even Popeye will be envious of you!
:)

Do you do this in a 3/3, 4/4 tempo or is this just 1 very long super-slow 3 minute rep?

ICS



Great Q! Thanks for asking!

Let's refer to this as the "90/90"! (that's catchy i think :) )

~First 90, 3/3 tempo but w/ a "juice squeezer" isometric contraction in fully contracted position for 2 secs on each rep. ~Last 90, lengthen the eccentric to 5 secs! No rest b/w the 90's!

Your forearms will get as big as a ballon!
:)
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simon-hecubus

Texas, USA

Sesame wrote:
Your forearms will get as big as a ballon!
:)


Is that real muscle growth or just residual edema? It seems to me IF resistance training has been shown to produce edema, then brutal 3-min sets will REALLY produce some swelling, right?
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Sesame

simon-hecubus wrote:
Sesame wrote:
Your forearms will get as big as a ballon!
:)

Is that real muscle growth or just residual edema? It seems to me if typical resistance training has been shown to produce edema, then brutal 3-min sets will really produce some swelling, right?


Well, both! Definitely the "90/90" will "edmatize" your muscles, and pump huge amounts of blood into them!

However, as with any other rep scheme, you must be sure to allow sufficient time to recover b/w WO's, and that you are getting regular strength increases. Starting with advanced "beginner", REAL hypertrophy always PRECEDES a strength gain! If you're getting stronger, rest assured you are getting BIGGER!
:)
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Ciccio

Sesame,

may I ask you to open a new thread and give a condensed and complete description of your training including all important factors like choice of exercise, TUT, rep-speed, unilateral or bilateral, how exactly you do the second part(after MMF) aso?

As well since how long you're doing this and what were you're gains (strength and hypertrophy) up to now.

It would help me and others to better understand and value what you're actually doing.

I think you posted almost all of this already but over several threads and sometimes in a confusing way.

Franco



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NATUREBOY

Ryan Sergent wrote:
Carlos,
I've read all your other posts.

1 you're over training
2 You're jumping around to much

Ryan


That is what I have been trying to tell this homeboy, but he won't listen.

Carlos, make things easier on yourself and follow the Dr's exercise routines and frequency schedule. He is a Dr. for a reason.

You are still a beginner - work on the fundamentals. You shouldn't worry about 90/90, superslow, A/B, negative only, or any of those other techniques until you are at the advanced level. You have to master the basics before you get fancy.
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simon-hecubus

Texas, USA

NATUREBOY wrote:
You shouldn't worry about 90/90, superslow, A/B, negative only, or any of those other techniques until you are at the advanced level.


Sorry NB, but A/B workouts are not a "fancy" advanced technique. I've followed all Carlo's posts and much of what he says indicates many muscle groups which are primarily FT in nature. FREQUENCY is THE MOST important consideration for FT muscles --- much more so than different TULs and any other advanced techniques (pre-fatigue, SS, negs, etc.).

Once again Carlos, let me echo several others in that CONSISTENCY and HOLDING TO A PLAN are your most focal points at this time. Follow your plan for period of time (4 to 6 weeks) and stick to it like glue. AFTER (AND ONLY AFTER) this period is up, you can sit down and mull over any necessary changes. For now, focus/concentrate on Performance (maintaining good form) and Progression (trying to add reps and/or weights evry workout) and all else will fall into place.

Scott
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bill1

California, USA

I am convinced that Ellington Darden PHD offers sound , reasoned advice about training. But I think it is a huge mistake to accept the idea that a degree of any sort, including PHD and MD , is indicative of a superior knowledge about any subject whatsoever. Especially today , when degrees are handed out like candy and are often awarded for dubious work. Here in California if you have enough time to keep a seat warm for a few years , and if you can sign with an X , you will walk out of a university with a degree.

Bill
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Ryan Sergent

Indiana, USA

bill1 wrote:
I am convinced that Ellington Darden PHD offers sound , reasoned advice about training. But I think it is a huge mistake to accept the idea that a degree of any sort, including PHD and MD , is indicative of a superior knowledge about any subject whatsoever. Especially today , when degrees are handed out like candy and are often awarded for dubious work. Here in California if you have enough time to keep a seat warm for a few years , and if you can sign with an X , you will walk out of a university with a degree.

Bill


You got that right bill,
Like Dr Spock or the infamous Dr Kevorckian. They might as well call themselves Dr seuss.

Ryan
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Sesame

Just finished another WO. 5 total sets! Avg TUL 2:53 secs (estimate)!

I am PUMPED! I am also wasted!

XX
<
____
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eintology

California, USA

Ryan Sergent wrote:
bill1 wrote:
I am convinced that Ellington Darden PHD offers sound , reasoned advice about training. But I think it is a huge mistake to accept the idea that a degree of any sort, including PHD and MD , is indicative of a superior knowledge about any subject whatsoever. Especially today , when degrees are handed out like candy and are often awarded for dubious work. Here in California if you have enough time to keep a seat warm for a few years , and if you can sign with an X , you will walk out of a university with a degree.

Bill

You got that right bill,
Like Dr Spock or the infamous Dr Kevorckian. They might as well call themselves Dr seuss.

Ryan


Fair enough, but I think this would have to be judged on an eve more rigorous and individual basis. I would be very leery of anything approaching a blanket statement regarding this subject. Compared to whom would the University educated person be lacking? Let's compare them to the average non University educated person who went directly from High School into the modern work force, shall we?

Sometimes in life all we have are indicators. The person who has warmed a seat at a major University at the very least has some track record of knowing how to take something from A to B and they have demonstrated a certain level of (stick-to-itiveness). A good many in modern society do not even have this skill.

Even today there is a lot of work and a built in audition process that goes into getting a Ph.D. or MD from a reputable University. And the person that can accomplish this, generally has a pretty good mind as well. Not always, in ever aspect, but I have known a good many that come humanly acceptably close.

I have a good friend who graduated from Stanford University with a Doctorate in Chemistry and the difference in intellect between him and the average person is like the difference between man and monkey. I am reasonably certain that most all of you would say the same thing if you were to know him. I seriously doubt he is someone Arthur Jones would have been able to pistol whip at the end of a physics conversation ? at least not on the basis of the physics conversation anyway. This person I am referring to is a multi millionaire who has successfully operated three different businesses. The most recent was partnered with Deutsch Swiss Bank. No, this doesn't mean everything, but it is an indicator.

The supposition that Dr. Jack Kevorkian has chosen to use his knowledge in a manner that some may not approve of is just the Faustian discussion of how he has chosen to use his knowledge. People can make judgments on that from now until the whenever, but euthanasia is a tough call; especially in a culture, that for the most part, condemns suicide of any kind. At one time, from all reports, Jack Kevorkian was considered to be a gifted and caring physician.

Arthur Jones and Bill aside, how many people in the United States are really involved with self education on any significant level; especially when they are immediately active in the job market after high school? I say not many.

Erik











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simon-hecubus

Texas, USA

Erik!

Where have you been? I've missed you.

Your logic and humor have been conspicuously absent from this forum.

Scott
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Ryan Sergent

Indiana, USA

Eric
Good points. I don't think Bill intended his posts as a blanket statement. I certainly didn't. We're just agreeing that having a degree doesn't AUTOMATICLY make one right in his/her claimed ascertians especialy in the fitness industry.

I bet most M.D.s would disagree with Dr. Kevorkian's practices...but just because they're doctors doesn't make them right

Ryan

P.S. I too have a PHD... A Plain Highschool Diploma ha ha ha
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waynegr

Switzerland

Hi there,

Please be accurately honest Carlos.Molina, what is your age, weight, bodyfat and height please, ho and your nationality might help.

You also need to keep a good eye on your food intake, it cant be say 21000 cal's one week, and 18000 the next, and same goes for the water.

Thank you Wayne
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bill1

California, USA

If I remember correctly, what I am warning about is a logical fallacy known as " the arguement from authority " . It is far more important to listen to what is being said than to who is saying it.

Bill
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a.adams

South Africa

You say you are a beginner right. When you take measurements make sur it at the same time and day. Its best to take measurements in the morning when you are completely cold. As a beginner you may notice in the begining some incosistent growth and gains but make sure you are training consistently. After I got a cold I had not gained any weight eventhough I used heavier weights and ate more but my body looked different,looks bigger and harder. So remember keep at it the results of your efforts now will show later.
A.Adams
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Carlos.Molina

I am 33 years of age. 5"7 tall, 185 lbs at about 25% body fat. I have olice tan skin, brown eyes, blach hair. I put on all this fat in 1 year. I can get lean fast. Weist now is 36. I am small boned. Weist at it's best is 27 inches. I am Spanish & Brazillian. I tried 3,500 calories a day for 7 days. I grew and added 0 to my weist. This week I am trying 4,000 calories a day. At the end of each week I will measure the weist to know the max calories a day for growth with no fat.
Thanks

Carlos Molina
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waynegr

Switzerland

Hi there,

I would suggest you add the calories up to 4000 per day more slowly, from 3500 to 3600 for a week or to then up it again, of you may add more fat to your body, 25% is a lot of fat to be carrying, but as you said you can get rid of it fast, don?t think like a lot that adding calories and then your weight goes up it?s all muscle it will be a lot fat.

Why not keep your calories at 3500, and try creatine for a month.

Why I asked your nationality as people from warmer climates mostly have less muscle mass and less potential than people from colder parts, and as you said your small boned, so you must be realistic you your expectations, even that will be very hard to do.

However you have been jumping abut too many routines, try and stick to a basic plan, a basic mass building routine for say three months, then you maybe able to switch things around a bit and specialize on lagging bodyparts

Thank you Wayne
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eintology

California, USA

simon-hecubus wrote:
Erik!

Where have you been? I've missed you.

Your logic and humor have been conspicuously absent from this forum.

Scott


Scott,

Thank you for your kind words. You have good taste my friend!

Where have I been? That's a good question. Especially with the conspicuously attached to it like that. I won't take it in this setting, but thank you for the feed line.

But did I happen to mention that I was running for the office of Pope a few weeks ago? I've always kind of liked the uniform -- haute couture at it's finest. I figured I could work out the details of the job, once on the job. Some, albeit very few, had me picked as the dark horse to win the papacy, once and for all. However my candidacy quickly unraveled when I merely suggested the Vatican sell the Pieta and one very specific Rafaello painting, just to bring in some extra cash. This sale was to be used for the purpose of putting an end to world poverty, in approximately one day, and any additional proceeds from the sale would have, of course, gone toward some newly designed Pope shoes. Apparently this was not well received. I will need a different platform for my next campaign.

Oh, and then there was that knock down drag out fight I had with a roll of wall paper. Although by the looks of things, I didn't win that either. Good thing it wasn't my wall. At least I got in my FDA requirement for daily exercise; even though I almost suffocated in the process.

Scott, the cold truth is work beckoned in an extraordinarily labor intensive manner: meaning I had to work. Then a beacon of light in the form of a computer screen mysteriously brought me back.

Erik

Carlos,

Now that my credibility is completely shot, depending on what you're gunning for, I think you are eating too much?
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