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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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acerson

Ontario, CAN

I am having some slow progression on chest, meanwhile my back in progressing quite a bit, as well as my legs. My arm progression is a little slow as well. Any suggestions?

Here are my current routines which I alternate between, working out at least twice a week.

A
Incline bench press
Pushups
One arm rows
Straight arm Pullovers
Lateral raises OR shrugs
Shoulder press
squats

B
Bent over rows
deadlifts
dumbbell tricep extension
kickbacks
two are incline db curls
concentration curls
Lunges
abdominals

I am more of an ectomorph, at 168lbs and 6 feet or so. I found I had some good progression before with routines comprising of majority compound exercises.

Any suggestions? All are appreciated.

Thank you very much.

Eric
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highheavy

Tennessee, USA

Hi acerson,
My suggestion is that you try this routine twice weekly:
Squats
Hyperextensions
Chins
Dips
Dumbbell Pullover
Pulldown
Pec Deck
Chest Press

Get as strong as you can. Move the weight up on a weekly basis. You wil grow, trust me on this.
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acerson

Ontario, CAN

Highheavy,

Unfortunately I workout at home now, and only have access to a dumbbell bench (though capable of incling, declining etc) and dumbbells. The dumbbells are spindle, and I have many plates, so poundage isn't a problem. However, hyperextensions, pec deck, and pulldowns are impossible for me to do.

Is there a suggestion you can make using these tools?

Thank you

Eric
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markandspike

highheavy wrote:
Hi acerson,
My suggestion is that you try this routine twice weekly:
Squats
Hyperextensions
Chins
Dips
Dumbbell Pullover
Pulldown
Pec Deck
Chest Press

Get as strong as you can. Move the weight up on a weekly basis. You wil grow, trust me on this.


Hi acerson
If you have limited equipment try this
Squats
Stiff-leg Deadlift
Chins
Bench Press
Bent Over row
Dips
Shoulder Press

All the best
Mark
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Richard Glover

Try training once a week mate, or make the second workout a 'not-to-failure' session. Try 50% of your regular weight on that session (if you must train twice-a-week).

I believe stagnation occurs because of overtraining. You therefore need to allow more rest to let your body adapt.

Regards,

Rich

P.S. Don't trust me on this, experiment for yourself - test it!
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noone

New York, USA

Slow dips are the best exercise for your chest. I finally learned this 6 months ago and I have been seeing great results.

Bret
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highheavy

Tennessee, USA

acerson wrote:
Highheavy,

Unfortunately I workout at home now, and only have access to a dumbbell bench (though capable of incling, declining etc) and dumbbells. The dumbbells are spindle, and I have many plates, so poundage isn't a problem. However, hyperextensions, pec deck, and pulldowns are impossible for me to do.

Is there a suggestion you can make using these tools?

Thank you

Eric



Hey Eric,
Absolutely! For the pecs, just do dumbbell flyes. To replace pulldowns, mount a bar and do chins or simply perform one-arm dumbell rows on your bench. The hypers can be replaced by doing cobras, you lay flat in a prone position with your arms by your sides and raise up lifting your head as high as you can. This exercise can be risky, you may find that you don't need it simply because the squats work the lower back so thoroughly. Best of luck with the program and Rich is correct. Don't trust him, but if you want to grow, trust me on this.
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Bill Sekerak

California, USA

Negative dips.

Bill
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highheavy

Tennessee, USA

Bill Sekerak wrote:
Negative dips.

Bill



I agree Bill. Neg chins are a wonderful pec developer as well.
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acerson

Ontario, CAN

Hey,

In the above routines posted, is it possible that there is too much for tri's, which could be impeding on chest strength? I do have TWO isolation exercises in routine B on top of all the chest exercises which already hit the tris.

The routines you guys suggested might be good as they involved less bi/tri isolation, and more coumpound movements.

Thank you

Eric
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Law&Order

Why not cycle your training?
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simon-hecubus

Texas, USA

acerson wrote:
Hey,

In the above routines posted, is it possible that there is too much for tri's, which could be impeding on chest strength? I do have TWO isolation exercises in routine B on top of all the chest exercises which already hit the tris.

The routines you guys suggested might be good as they involved less bi/tri isolation, and more coumpound movements.

Thank you

Eric


Good observtion, Eric. Perhaps the problem is simply hitting the triceps too hard twice a week. Perhaps you're just hitting the chest too hard, I'm not sure. I myself need minmal chest stimulation for growth.

I don't think you need to depart too radically from what you're doing now. Compound movements are great, but I still believe you need some isolation exercises in the mix.

I actually have two different things for you to try:

Reduce Chest and Tris Volume
On the first workout, go down to just one chest movement. You might alternate between Dips and Incline Presses every 2-3 weeks. If you must do another chest exercise, make it an isolation movement, like Flyes or Pec Deck.


Do only one Triceps exercise in the second workout. One last thing is to switch to Machine Pullovers if you can --- these use less triceps than the DB version (people often forget about this one).

Do Chest and Tris in the Same Workout
...AND reduce volume.

Go down to just one compound chest movement. Alternate Dips and Incline Presses as before. Do an isolation movement like Flyes or Pec Deck. Alternate doing them before and after the compound movement. Have a few sets of other muscles to allow the triceps to rest a bit and then finish with one Triceps Exercise

Have NO Chest or Triceps (as in "none") in the second workout. That includes DB pullovers!

I have a feeling the first plan will be enough for you, but the second one is there as a back-up. Try the first one for at least 4-6 weeks before you make any judgements --- this is the hardest part, I know.

Best of Luck,
Scott


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acerson

Ontario, CAN

Scott,

Just out of curiosity, when my chinning bar is in place (hopefully soon), which exercise do you recommend it replaces?

Thanks

Eric
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simon-hecubus

Texas, USA

acerson wrote:
Scott,

Just out of curiosity, when my chinning bar is in place (hopefully soon), which exercise do you recommend it replaces?

Thanks

Eric


Either the BO Rows or 1-Arm Rows. Put the Chins in second workout. Put one of the rowing exercises in Workout 1 and rotate every 3-4 weeks.

ONLY do chins if you're strong enough! If you can't get a set duration of at least 40 seconds with full reps, you may consider doing NA chins until you get strong enough. Be very careful at the bottom of the chins and don't let your shoulders rotate too far forward in the socket. Keep your shoulder blades pulled together (somewhat) as you lower yourself.

Later,
Scott
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acerson

Ontario, CAN

Scott,

Thanks, I'll try out replacing one of them with chins. Because of my lightweight, I can do chins pretty good. They're actually my favorite exercise.

Eric
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highheavy

Tennessee, USA

acerson wrote:
Scott,

Thanks, I'll try out replacing one of them with chins. Because of my lightweight, I can do chins pretty good. They're actually my favorite exercise.

Eric

That's great that they are your favorite exercise Eric. Keep it that way. In fact, my challenge to you is to have three exercises as the staple of your routine. You can thoroughly work the entire body by doing:
Squats
Chins
Dips
Any other work should be kept to a minimum. If you get to a point that you are really strong on all of these exercises, it will really show. Keep training hard!
Matt
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acerson

Ontario, CAN

Speaking of chins and dips...

How can I rig up a good dipping station at home? A chinning bar is easy, but a dipping station?

How can I do this without having to actually install something big and permanant into my wall?

Thanks for input guys, it really helps.

Eric
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Law&Order

Acerson,

How long have you been training and what progress have made?

The reason i ask is,when i first started lifting i trained fullbody 4 x per week.
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Ciccio

acerson wrote:
Speaking of chins and dips...

How can I rig up a good dipping station at home? A chinning bar is easy, but a dipping station?

How can I do this without having to actually install something big and permanant into my wall?

Thanks for input guys, it really helps.

Eric


Buy 2 adjustable steel scaffold horses. You should find them in your Do it yourself market.
Buy some soft thick heating pipe insulation there as well for a comfortable grip.
You can adjust height to be perfect for NO, place them closer or wider apart and in an angle to make the movement pattern/grip more natural.
And they're easy to put out of way.
Best dip station ever.

Franco

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Ciccio

That's the type I mean.
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