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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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Not Training Hard Enough?
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Cherry

Drew Baye wrote:
shlevon wrote:
Focusing on the intensity of an individual bout of exercise is exponentially less important than focusing on the progress one is making over time with their intended goals.

If one is training as intensely as possible and also using an appropriate volume and frequency of training they'll make better progress over time.



Drew, looking over your video workout again many of those exercises i count only 4 reps. You need twice that.. i recommend going back to traditional 8-12 rep scheme.. that is the sweet spot that has stood the test of time.. dang hard work too. 4 reps isn't enough. We used to do 8-12 in a Nautilus Compound Leg machine.. 8-12 Leg Ext followed immediately by 8-12 Leg press from the SAME SEAT! now THAT was dang hard work!

8-12 gives the intensity AND volume you need. Your TUL needs to be a MIN of 60 secs.

Minor points, how i do it a bit different:

1) HOLD & Squeeze full extension position for 2 count in the Leg extension. makes a huge diff.

2) don't let weight stack touch on the return.. stop downward movement just shy.

3) allow more ROM on Leg Press. the hips have much more range than you were allowing for. Your leg press was actually top 1/3 partial only.

3a) LEG Press: allow ONLY HEEL CONTACT and PUSH with ONLY HEELS. removes any and all torque from the gastrocs.. removing any assistance from them better targets glutes and quads.

4)don't let your elbows slip down the pads on the rear delt rowing machine. bad form. the arms should remain PARALLEL to floor at ALL times. agaain, SQUEEZE FULLY CONTRACTED POSITION FOR TWO COUNT.

5) seated rowing machine don't fully extend the arms... that unloads biceps makes it all easier. two, did you see your butt squirming in the seat? i did, bad form because you were using the back extensors to gain leverage on movement, its a LAT machine not lumbar! also, only counted 4 reps??!

6)open your hands on bench press.. push with only the palms.. you'll feel the difference. better targeting of muscle.

7) the circuit we used to run was a lot harder and better .. more movements, many great compound machines like Compound Leg, Pullover/Pulldown .. both immediate without ever leaving seat.

anyway you gotta get back to 8-12, remember the object of each exercise is to COMPLETELY FATIGUE the muscle, the object is NOT to simply complete the set. Stimulation of muscle fatigue is the goal and complettion of set is simply the TOOL. so, 8-12 is where the sweet spot is at! make every rep as hard as possible, no squirming, more reps etc.
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Drew Baye

Florida, USA

Cherry,

I started to type out a response, but frankly, you don't know enough to be able to critique my form, or anyone else's from the sounds of it. Most of your comments just show you don't know what is really going on during the exercise. Like I mentioned earlier, I wasn't "squirming" in the row, I was seated too far forward when I got into the machine, and adjusted my positioning. Big difference.

If you think you know so much about strict form, show us.
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Cherry

Drew Baye wrote:
Cherry,

I started to type out a response, but frankly, you don't know enough to be able to critique my form, or anyone else's from the sounds of it. Most of your comments just show you don't know what is really going on during the exercise. Like I mentioned earlier, I wasn't "squirming" in the row, I was seated too far forward when I got into the machine, and adjusted my positioning. Big difference.

If you think you know so much about strict form, show us.



Drew, really? You have a problem with what i say? I want you to critique me. maybe you can help ME improve MY form? At least throw me a few quick comments on where i am wrong and why
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Paul25

Come on Cherry show us a video of your form on the various excercises before you start attacking someone else's!
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simon-hecubus

Texas, USA

spud wrote:
This is the problem with the video. Just because there is not blood and vomit flying everywhere and Drew has the discipline to keep quiet and maintain his focus, people think he isn't training as hard as he could be. Listen to his breathing.



henry_bordeaux wrote:
Spud,

i know that it's hard to present high-intensity on a video.

drew's form is good, and he's moving fast from exercise to exercise, but...
there was no PASSION on this tape, not of Drew, and especially not of the spotter.
I am sure drew will train hard, if pushed properly,it just did not happen on the tape.


and if you believe otherwise, i'll quote the great AJ with the following:

"Watching a man working out properly is almost frightening -- and it is frightening to some people; the intensity of effort is so great that the subject?s entire body is shaking, his face will turn dark red -- or even purple -- and both breathing and heart action will be increased at least one-hundred percent, and frequently far more than that."

watch out for those signs, if you want to see true High-Intensity-Training.

regards,
Henry


Sorry Henry, but I have a big problem with the continued espousement of this sort of training. The "If you ain't barfing, you ain't shit" mentality has no place in most folk's training regimens.

I put it to you that this sort of ridiculousness is what puts many off the HIT style of training. I'm not one for always meshing with the mainstream, but I've also learned when not to waste my energy swimming against every current.

I also put it to you that training to such an idiotic level may actually be counterproductive to good hypertrophy. You body will require so many resources for recovery that nothing wil be left in the tank for growth.


Kudos to Drew for demonstrating intensity with a strong undercurrent of safety. I'd like to underline what someone referred to as "choo-choo" breaths as a fine way to avoid "dark red or purple" face.

Scott
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simon-hecubus

Texas, USA

spud wrote:
henry_bordeaux wrote:
Experience hard work for yourself, then come back and report.

So you chunder and pass out after every workout?


henry_bordeaux wrote:
Spud,

As Dr. Darden and a lot of others have written, passing out may happen during your initial HIT workouts, but then the body adapts. and your overall condition improves...


...so that you learn over time how to achieve intensity withOUT all the purple-faced histrionics.
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simon-hecubus

Texas, USA

Tom Traynor wrote:
The thing about the Dorian video: No doubt he was working hard--but he was definitely putting on a show for the camera (says a pro bodybuilder I talked to who saw him train off camera back in the day)....There is little reason to grunt/groan/grimace/vocalize during a set--it has nothing to do with doing the muscular work. Grunting/grimacing to lift heavy things is an uneccesary choice.


As well as being a waste of energy. Good points, Tom.
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simon-hecubus

Texas, USA

Law&Order wrote:
Unlike certain others,i shall refrain from derogatory remarks...


...though not from being an obnoxious and twittering twit, as usual.
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Cherry

Paul25 wrote:
Come on Cherry show us a video of your form on the various excercises before you start attacking someone else's!


we can't discuss/debate/critique anyone's pics or videos unless we have our own??
where does this nonsense come from?

drew invited comments when he posted his video on web, he knew this too. HE has been CRITIQUING everyone elses workouts here and EXPLICITLY stating that very few here know intensity like HE knows intensity.

then he proceeds to post a wimpy workout video. his workout was of AVERAGE intensity if even that. nhe certainly didn't go to the 'edge of the abyss' or anything even close. and all this after spending half the video lecturing us on how know one knows intensity like he knows it. the irony of it all ;)

my comments are agenuine attempt to offer help and talking points to this discussion of, "what is intensity and how do we achieve it?" if thats what drew thinks is an inyense workout i have to wonder if he really knows what intensity is? :|
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elecjet

New York, USA

drew excellent video.

Cherry you spill useless crap out of your mouth for no reason. A girlfriend is what you need but in my opinion i think you might bat on the other side.

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henry_bordeaux

simon-hecubus wrote:
Sorry Henry, but I have a big problem with the continued espousement of this sort of training. The "If you ain't barfing, you ain't shit" mentality has no place in most folk's training regimens.

I put it to you that this sort of ridiculousness is what puts many off the HIT style of training. I'm not one for always meshing with the mainstream, but I've also learned when not to waste my energy swimming against every current.

I also put it to you that training to such an idiotic level may actually be counterproductive to good hypertrophy. You body will require so many resources for recovery that nothing wil be left in the tank for growth.


Kudos to Drew for demonstrating intensity with a strong undercurrent of safety. I'd like to underline what someone referred to as "choo-choo" breaths as a fine way to avoid "dark red or purple" face.

Scott






Scott,

if you don't like this kind of training...fine. I will not accuse anybody of training this or that way...1 set or 10 sets. 1x8-12 or 5x5. this is an individual thing. i do not care.
but the main point in this discussion is "outright hard work".
the way Arthur Jones promoted it when he
startet Nautilus in the 70ies.
or the way randy strossen promotes in his book supersquats.

take the west point study for example.

1 will any other kind of training produce those kind of results in that short time period - NO
2 the cadets needed about 40 minutes in the beginning for their workouts and some puked - but at the end of the 6 weeks it took them about 20-25 min to finish the workout. and there was no puking. and their condition was much improved (strength, endurance, flexibility).they were now training very hard. getting very good results. and all without the puking stuff. cause now they were in very good shape...

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gorlando

Cherry wrote:
Paul25 wrote:
Come on Cherry show us a video of your form on the various excercises before you start attacking someone else's!

we can't discuss/debate/critique anyone's pics or videos unless we have our own??
where does this nonsense come from?

drew invited comments when he posted his video on web, he knew this too. HE has been CRITIQUING everyone elses workouts here and EXPLICITLY stating that very few here know intensity like HE knows intensity.

then he proceeds to post a wimpy workout video. his workout was of AVERAGE intensity if even that. nhe certainly didn't go to the 'edge of the abyss' or anything even close. and all this after spending half the video lecturing us on how know one knows intensity like he knows it. the irony of it all ;)

my comments are agenuine attempt to offer help and talking points to this discussion of, "what is intensity and how do we achieve it?" if thats what drew thinks is an inyense workout i have to wonder if he really knows what intensity is? :|



rationalize all you want cherry.
WHAT you've said and HOW you've said it demands that you post your own video and/or picture. otherwise you're just coward behind a keyboard.

anybody can critique.

frankly your workout knowledge seems quite good to me, and you've made many good points. why do you keep dodging those that ask for your picture or video?
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Cherry

gorlando wrote:
Cherry wrote:
Paul25 wrote:
Come on Cherry show us a video of your form on the various excercises before you start attacking someone else's!

we can't discuss/debate/critique anyone's pics or videos unless we have our own??
where does this nonsense come from?

drew invited comments when he posted his video on web, he knew this too. HE has been CRITIQUING everyone elses workouts here and EXPLICITLY stating that very few here know intensity like HE knows intensity.

then he proceeds to post a wimpy workout video. his workout was of AVERAGE intensity if even that. nhe certainly didn't go to the 'edge of the abyss' or anything even close. and all this after spending half the video lecturing us on how know one knows intensity like he knows it. the irony of it all ;)

my comments are agenuine attempt to offer help and talking points to this discussion of, "what is intensity and how do we achieve it?" if thats what drew thinks is an inyense workout i have to wonder if he really knows what intensity is? :|


rationalize all you want cherry.
WHAT you've said and HOW you've said it demands that you post your own video and/or picture. otherwise you're just coward behind a keyboard.

anybody can critique.

frankly your workout knowledge seems quite good to me, and you've made many good points. why do you keep dodging those that ask for your picture or video?



is the fact that Dorian or Coleman or whoever are huge make what they say more believable to you? Or do their ideas and theories stand on their own merit?
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spud

I'd like to see Drew do a workout where he takes 60 seconds rest between sets. It may not be as faced paced and action packed but I think it would be an interesting comparison.
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Law&Order

simon-hecubus wrote:
Law&Order wrote:
Unlike certain others,i shall refrain from derogatory remarks...

...though not from being an obnoxious and twittering twit, as usual.


Says the pansy assed passivist.....
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Drew Baye

Florida, USA

spud wrote:
I'd like to see Drew do a workout where he takes 60 seconds rest between sets. It may not be as faced paced and action packed but I think it would be an interesting comparison.


Over the next few months Jon and I are going to diet down and we're going to be focusing on bulking up another employee. We'll most likely do a couple more videos in the process, as well as a few other things, now that I have the editing software figured out. We may also be doing some sort of "online infomercial" for overloadfitness.com and possibly video interviews on baye.com once I'm done redesigning them.
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gorlando

Cherry wrote:

is the fact that Dorian or Coleman or whoever are huge make what they say more believable to you? Or do their ideas and theories stand on their own merit?



I'm not asking you to do a video/picture for me cherry - it's for you - get it?
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Cherry

gorlando wrote:
Cherry wrote:

is the fact that Dorian or Coleman or whoever are huge make what they say more believable to you? Or do their ideas and theories stand on their own merit?


I'm not asking you to do a video/picture for me cherry - it's for you - get it?


why do you sped so much time in ad hominem? the internet and this board are about IDEAS. what about my advice to drew do you disagree with? stick to that
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Law&Order

Cherry wrote:
we can't discuss/debate/critique anyone's pics or videos unless we have our own??
where does this nonsense come from?

drew invited comments when he posted his video on web, he knew this too. HE has been CRITIQUING everyone elses workouts here and EXPLICITLY stating that very few here know intensity like HE knows intensity.

then he proceeds to post a wimpy workout video. his workout was of AVERAGE intensity if even that. nhe certainly didn't go to the 'edge of the abyss' or anything even close. and all this after spending half the video lecturing us on how know one knows intensity like he knows it. the irony of it all ;)

my comments are agenuine attempt to offer help and talking points to this discussion of, "what is intensity and how do we achieve it?" if thats what drew thinks is an inyense workout i have to wonder if he really knows what intensity is? :|


Exactly. Drews workout probably did more for his cardiovascular system than anything else - in all my years,i have never witnessed anything like it.


Dr. Ken Leistner:
*You can name it, publish it, argue it but by and large, guys just don't train very hard or do so consistently and that's why the level of results don't match what they were in the old days.*



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Law&Order

Also,i don't think any muscle group can be trained sufficiently using just one exercise - fullbody workouts are ok when cutting volume,they can even allow for quicker strength increases,but for overall muscle stimulation......
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gorlando

Law&Order wrote:
Also,i don't think any muscle group can be trained sufficiently using just one exercise - fullbody workouts are ok when cutting volume,they can even allow for quicker strength increases,but for overall muscle stimulation......


but didn't drew use two exercises per bodypart?

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Richard Glover

Drew Baye wrote:
spud wrote:
I'd like to see Drew do a workout where he takes 60 seconds rest between sets. It may not be as faced paced and action packed but I think it would be an interesting comparison.

Over the next few months Jon and I are going to diet down and we're going to be focusing on bulking up another employee. We'll most likely do a couple more videos in the process, as well as a few other things, now that I have the editing software figured out. We may also be doing some sort of "online infomercial" for overloadfitness.com and possibly video interviews on baye.com once I'm done redesigning them.


Excellent stuff Drew, sounds promising! I hope to take you up on that offer for a free workout someday - when I can afford to make it across the pond again!
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Law&Order

gorlando wrote:
Law&Order wrote:
Also,i don't think any muscle group can be trained sufficiently using just one exercise - fullbody workouts are ok when cutting volume,they can even allow for quicker strength increases,but for overall muscle stimulation......

but didn't drew use two exercises per bodypart?


Yes.

2 Legs
2 Back
2 Chest

but take a good look at the overall volume per muscle group...
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MotorFed

California, USA

This may be an easy question for some of you to answer, but i would like to know what happens during hard intense exercise to cause one to puke? I realize that it has to do with overall condition, but what happens inside the body that says "i need to toss my cookies?"

Just curious.
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Ellington Darden

MotorFed wrote:
This may be an easy question for some of you to answer, but i would like to know what happens during hard intense exercise to cause one to puke? I realize that it has to do with overall condition, but what happens inside the body that says "i need to toss my cookies?"

Just curious.


An overabundance of oxygen in the working muscles, if you are not used to it, makes an untrained person feel as if he's drunk. The body then reads such as feeling as "something being very wrong," and produces nausea as a protection mechanism.

Interestingly, a fast way to eliminate that nausea, is to rebreathe your own carbon dixoide: put your face into a paper bag and exhale and inhale for 30 seconds or so.

Ellington

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