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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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One Limb Training
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waynegr

Switzerland

To start with has anyone every done any one limb training ???

And the more I think about this the more I do not believe it, but its truly happening.

I first noticed that I was far stronger on the duo squat and the Nautilus lateral raise one handed rather than two, lets say I was doing so and so weight one handed and then doubled that weight I could not do what I was doing for reps even once, I at first put it down to the cams.

Then about six months ago was doing triceps pressdown on a preacher bench one handed but was in a rush to go out, I was doing 20/15/10, so I decided to do them two handed, so I doubled the weight, I could not do one rep ??? I first checked the weighs, they were stop on, I was then dumbfounded and still am.

Anyone have a clue ??? Come on John please wonder if even you know whats gong on here ???

The only thing I can think of, is I have isolated the one limb and therefore concentrated my strength gains to the actual muscles doing the work, as they are doing the work more then leverage they themselves have grown stronger, as if I was doing them two handed I would be using my body or should I say the middle of my body chest, lats and shoulders as a sort of leverage system ???

Or maybe trained my one arm with far more Neurological efficiency ???

Or there is far less strain on the CNS on doing a lighter weight one limbed twice rather than doing the larger weight with two hands.

But still can not believe what has happened.

And you will be amassed like me that I can not do double the weight I can do one handed, two handed, actually I have to drop the pin quite a bit to do it two handed.

I now do everything one limb at a time except shoulder press and wrist curls, ok it take longer, and double as hard, but that is of no concern.

If anybody had asked be before I did this I would have would them you can always lift more with two hands than one, but not anymore,

I started on the below weights on the Nautilus pullover, and this exercise is only done once per week, and I only added one pound per week.

20 x 75
15 x 85
10 x 95

And in about 50 to 60 weeks

20 x 106
15 x 126
10 x 136

I did 20/15/10 for few weeks then dropped weight and on to 30/15/10 for a few weeks, now its exactly 12 weeks, and alternate like that, and dare I say it John, this gives each other a Direct Compensation, and in my opinion, complements Johns program

If anyone wants to try this start on 50 to 75x20, if not start on a bit less, and then work up slowly.

So now we have the effects of one limb training, Johns Direct Compensation Training, which is really the core, please try it its to good to be true, only problem John has not told me how to turn if off, and my change in the program, 30/15/10 for few weeks then dropped weight and on to 30/15/10 for a few weeks and if you ever try the program you to will see how good it works.

Wayne





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goya

It's is easier to cheat with 1 limb training. You can use more body movement, bracing, momentum, etc.
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Mr. Strong

I have tried and still use one limb exercises, my favourites are one leg squats and one arm press ups, I'm currently working towards doing one arm chin/pull ups. They are very effective and amongst the best for building strength and size.
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Mr Flibble

Is One Limb Training some kind of metaphor for one handed web-surfing, bishop bashing & a hand shandy? If so I'm sure you excel.
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waynegr

Switzerland

OSAKA/J,

You were right, I can not do 20 x 106, 15 x 126 and 10 x 136 one handed on the Nautilus pullover, as I was kneeing next to the pullover and realized one of the plates are missing on the weight stack, so its not the above its, 20 x 96, 15 x 116 and 10 x 126, sorry there.

Wayne
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OSAKA/J

wayne,

I sincerely doubt you can even do half of your "revised" numbers. Stick to
"bashing the bishop"--it's probably the
only thing you excel at.
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waynegr

Switzerland

Mr. Intensity wrote:
I have tried and still use one limb exercises, my favourites are one leg squats and one arm press ups, I'm currently working towards doing one arm chin/pull ups. They are very effective and amongst the best for building strength and size.


Hi Mr. Intensity,
Glad you are doing it also, yes you are right, its very good for building strength and size.

I did ask before as I have done weighted one legged squat, where you can add more weight each time, but you never told me how you do yours ???

goya wrote:
It's is easier to cheat with 1 limb training. You can use more body movement, bracing, momentum, etc.


Hi there,

It has nothing to do with cheating ???

I know now what it is from someone else, the phenomena is called *bilateral deficit*. Its a very normal phenomena. Its widely seen in a lot of sportsman.

More later, I said it in my 20s; you just never stop learning about this sport.

I thought John or All-pro would have known about this, well maybe here is something for you to read up on, bilateral deficit seems like you can get 20% stronger doing one limb training, seems I have got more out of it than that.

Wayne
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waynegr

Switzerland

Have we got to have all this name calling on here, it gives this site a very bad name for Ellington,

OSAKA/J wrote:
wayne,

I sincerely doubt you can even do half of your "revised" numbers. Stick to
"bashing the bishop"--it's probably the
only thing you excel at.


Hi OSAKA/J,

If you dont believe me fine but there are far far far stronger people than me about, and just because you cant do these weights at this moment in time, it does not mean that other people cant, and if I can achieve these numbers I am sure you can, so why not drop the name calling and give the one handed pullovers a go, with Johns program.

You should find a great benefit and will gain strength very fast, as too me these weights I now use are high, but of nothing special once you try one limb training and the program.

Not sure why you want to mock, as I have nothing again you, lets just get along and help each other.

Wayne



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Benjamin Dover

Mr Flibble wrote:
Is One Limb Training some kind of metaphor for one handed web-surfing, bishop bashing & a hand shandy? If so I'm sure you excel.


He could always swap hands on reaching an adequate level of fatigue...nauseating...
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Mr. Strong

I normally stick with bodyweight for one leg squats, but to add weight you could wear a back pack, hold a weight plate in both hands, or stand on a raised surface and hold a dumbbell.
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waynegr

Switzerland

This entire name calling for some people has made a mockery of this site, as they are laughing at us here on other sites; they are saying that you know the HIT people are always debating with people, now they are arguing amongst themselves.

Come on, we all like the same think, so lets try to get along, as Ellington pays for this site, lets do him more proud.

Mr. Intensity wrote:
I normally stick with bodyweight for one leg squats, but to add weight you could wear a back pack, hold a weight plate in both hands, or stand on a raised surface and hold a dumbbell.


Hi there Mr. Intensity,

What I did was to stand on a solid 100mm block, and put my other leg on a bench behind me, standing in front of a pulley system, and loop the lower pulley around my neck, you could then keep adding weight.

However I now do one legged duo squats or leg press, and leg extensions.

Wayne
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Mr. Strong

I do them with the other leg extended out in front at the bottom position as this allows you to do a full one leg squat.
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Mark S

waynegr wrote:

What I did was to stand on a solid 100mm block, and put my other leg on a bench behind me, standing in front of a pulley system, and loop the lower pulley around my neck, you could then keep adding weight.



Wayne


Wayne i think you'll find the pulley around your neck needs to be a lot tighter to get the maximum result.
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waynegr

Switzerland

MARK SUFFOLK wrote:
waynegr wrote:

What I did was to stand on a solid 100mm block, and put my other leg on a bench behind me, standing in front of a pulley system, and loop the lower pulley around my neck, you could then keep adding weight.

Wayne

Wayne i think you'll find the pulley around your neck needs to be a lot tighter to get the maximum result.


Had a feeling someone was going to say somthing this that.

Mr. Intensity wrote:
I do them with the other leg extended out in front at the bottom position as this allows you to do a full one leg squat.


Ah see what you mean.

Wayne

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EC

MARK SUFFOLK wrote:
waynegr wrote:

What I did was to stand on a solid 100mm block, and put my other leg on a bench behind me, standing in front of a pulley system, and loop the lower pulley around my neck, you could then keep adding weight.



Wayne


Wayne i think you'll find the pulley around your neck needs to be a lot tighter to get the maximum result.


Mark, After Terry's neck exercise that's by far the best piece of advice for Wayne. Although his neck may be so strong by now that he wouldn't feel a thing no matter how much he tightens the pulley...




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Mark S

EC wrote:

Mark, After Terry's neck exercise that's by far the best piece of advice for Wayne. Although his neck may be so strong by now that he wouldn't feel a thing no matter how much he tightens the pulley...



Hey EC given the opportunity i think i could get it tight enough.
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New Here

MARK SUFFOLK wrote:
EC wrote:

Mark, After Terry's neck exercise that's by far the best piece of advice for Wayne. Although his neck may be so strong by now that he wouldn't feel a thing no matter how much he tightens the pulley...



Hey EC given the opportunity i think i could get it tight enough.


Mark, would you be prepared to take standardized before and after photos and measurements so we can all see the results?


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medici

Spain

I do quite a bit of one limb training:
stability ball one arm incline presses - stabilize hip on other side with hand

one arm pulldowns, sitting sideways from lat pulley.

one arm rows, presses, deadlifts with db

one arm snatches with db or bb - old time lifting I learned as a kid

one arm rowing at differing angles with Predator tubing cables

one arms db cleans and side throws

chops with tubing at various heights from low to hi

one leg squats and lunges

the old timers did a lot of one arm movements so had no need for functional training moves to make up for uni-plane dominance training and all the injuries that brings about.I had to start incorportaing such training after 47 years of training due to accumulated injuries, imbalances, and persistent pain, all of which has healed with new balance. And don't forget to include neck training for all four angels.

best

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Mark S

New Here wrote:

Mark, would you be prepared to take standardized before and after photos and measurements so we can all see the results?




Oh yes,watch this space.
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eintology

California, USA

I hope I'm not offending anyone who has already tried Wayne's neck pulley exercise, but why would someone willingly put a noose around their neck; let alone over a single leg squat?

That Pavel guy seems to perpetrate and make appeals to the rough and tumble; with all that comrades in Russian leather jackets stuff, but not even he would suggest something like this.

Wayne, your exercise recommendations are now taking on the hue of those designed for political tyrants. More recently, including those who were in the words of No Good Doers, "Evil No Good Doers."

Look, I just mentioned how they handle certain people who abuse freedom of speech in Singapore, I never said anything about sending you off to the gallows.

Although?

Going to walk you through this now, Wayne. It's not that bad. Madcow still likes you, maybe? Some people still like wrought iron for some things? It still has potential for market share, in Tijuana.

Now, take a deep breath, and slowly take a step away from that 100mm block of wood.

In the future, you'll want to make sure you reserve this exercise for only certain single limbs.

Otherwise, you, and those contingent to your "training center," could whack something off.











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waynegr

Switzerland

kayo wrote:
I do quite a bit of one limb training:
stability ball one arm incline presses - stabilize hip on other side with hand

one arm pulldowns, sitting sideways from lat pulley.

one arm rows, presses, deadlifts with db

one arm snatches with db or bb - old time lifting I learned as a kid

one arm rowing at differing angles with Predator tubing cables

one arms db cleans and side throws

chops with tubing at various heights from low to hi

one leg squats and lunges

the old timers did a lot of one arm movements so had no need for functional training moves to make up for uni-plane dominance training and all the injuries that brings about.I had to start incorportaing such training after 47 years of training due to accumulated injuries, imbalances, and persistent pain, all of which has healed with new balance. And don't forget to include neck training for all four angels.

best



Great Kayo,

I just found this,
http://jap.physiology.org/...tract/100/2/493

It is a great way to train. glad there are others that find it very good.

Wayne
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waynegr

Switzerland

Hi all,

Its funny as I only started a nice little post on a forum in which Ellington pays for and keeps going for people to chat about training, but what do you try and do you mock.

What is the point, hey I used to do things like this when I was young, your like school girls, ho look Wayne has posted a new thread, lets go mock him, hey I like a joke, but come on lets talk what we are here for.

All I wanted to say is that I got great results from doing one limb training, hey and you could too, that is why I posted.

I got these results but did not know why, now I have found out, and am so glad I did, as its quite strange to get as strong one limbed and not be so strong when you double the weight and do it two limbed, its very exiting experience.

Wayne
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jn6047

I thought everyone new about the bilateral deficit. Pretty much common knowledge I thought. Wayne, can I make a suggestion, invest in a dip belt for your 1 leg squats. Would seem a little safer to me. You could drape it over your neck, at least then it wouldn't be possible for it to tighten.

jn6047
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waynegr

Switzerland

jn6047 wrote:
I thought everyone new about the bilateral deficit. Pretty much common knowledge I thought. Wayne, can I make a suggestion, invest in a dip belt for your 1 leg squats. Would seem a little safer to me. You could drape it over your neck, at least then it wouldn't be possible for it to tighten.

jn6047


I dont think many at all here knew of this, did you, and if so have you ever tried this way of training for a long period ??? As if others know they would have they would be doing it, its more than productive, as you can get about 30% stronger than doing it two handed.

Ok it would do work on all exersices, but lets take the pressdown, if you reached 100 pounds for 12 reps two handed, if you did them one handed you would in the end reach 65, 70 or even 80 pounds on each arm, see why I am trying to tell the people.

Only drawback is you have to go though the pain and discomfort twice, but thats a small price with the gains to be made.

I dont do the one legged squats anymore, but would a dip belt work for this ??? As it is one legged.

Wayne

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Zenontheterrible

i've done one limb training i found it was great for total body strength and cordination, but didn't do much for muscle size and definition, except one legged squats (pistols) really brought out the fronts of my quads. after my one limbed training my squats and deadlifts had gone up, although not a huge amount.

just throwin my personal experience in the mix.
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