"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.
There was some prior discussion around cardio, benefits, and how HIT plays a part. So... I decided to wear my monitor during my last workout. I warmed up just walking around, up down stairs, 20 jumping jacks. Heart rate 96.
During the following exercises my rate hit 122 and briefly fell to 105ish as I moved to the next exercise.
Bench + Breakdown Set.
There was only a few seconds rest between:
Negative Push up
Trunk Curl 40 Pounds
Rate hanging in at 138
Leg Press (doubled the weight of last workout and made it to 9 reps)
My target zone is 90 - 153 according to The American Heart Association.
It took a good 10 minutes for my rate to fall below 100, 2 more minutes down below 80 and took of the monitor.
Workout took 19 minutes do to the slow counts of the negative exercises and the breakdown set.
Can anyone recommend a good brand for a Dip Belt to hang some weight on. I'm gonna need it in a week or so.
I did a test about a year ago using a polar monitor. My resting HR is between 50 and 55. The max I could hit during a Brczyki 3*3 workout of Deadlifts, Chinups and Military presses was 166. That is about my lactate threshold in cycling. On a bike in the same week, during a 400 foot vertical climb @ 12%, I hit 178. On longer efforts I have hit 190. So I don't think HR is a very good intensity measure. The deadlifts were certainly harder, but HR response doesn't show it.
I am acquainted with several types of pulse monitors. During the Osteoporosis Project, Arthur Jones supervised measurement of my pulse during a hard set of leg press. Used were five different devices or methods:
? A $20,000 Quinton Analyzer
? A chest-halter-type digital monitor
? An ear-clip-type digital monitor
? A digital monitor attached to the distal end of my index finger
? A reliable and experienced nurse manually monitoring my carotid pulse.
The result: 5 wildly different readings. Since we possessed greater confidence in our nurse's manual reading, Arthur summed the situation with: "The body was testing the measuring devices."
I reach my lowest heart-rate by 53 bpm only in really relaxed condition - without being worried etc., sitting on a table it hardly gets under 60 bpm.
During my last weight-lifting-routine my average hr was 155,my min. 110 (at the start after a little warm up) and my max. 178 bpm (mostly at foll.exercises: bent-over row, leg-press, biceps-curl, triceps-extensions,lateral raises) my hr never gets under 140 while changing exercises.
In two weeks i will include squats and deadlifts because i`m only in the third beginner routine of the newhit.
I hope this results are useful for you Wayne or anyone.