"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.
ORIGINAL COURSES - Late 70s
Mon & Thu - Chest-Triceps-Legs
Tue & Fri - Back-Delts-Biceps
3 to 6 sets per muscle group
1 to 2 sets per muscle group
(3 for quads)
Initially, it is recommended for M-W-F.
Upon review of my books, I was reminded that the concepts of Dropping Exercises and Adding Rest Days as Strength Increases were actually introduced in HDI.
HDII - Suggest Routine #1
The point here was that there was a lot of crossover between workouts 1 and 3, so it made logical sense (that's Mike!) to put a Leg workout between each.
Start with 1-2 sets for each muscle group (the 2-sets were usually pre-fatigue superset) and drop to 1 after a while. Start with 3 rest days after each workout and increase the rest days as strength goes up.
HDII - Suggest Routine #2
Two-way Split, to be used when progress stagnates on SR#1.
Squats or Leg Press
CG, Palms-Up Pulldowns
Deadlifts (sometimes Shrugs)
(If I do say so myself, the split I put up before works too:
BTN Press-CG Pulldowns-Squats
I have used the Ideal Routine (4-way split) for such extended periods of time with great success. I had been on the HD1 routine for about a year before Mike put me on the Ideal, and my muscles literally soaked it all up. Best gains of my life, next to the first two years I ever trained (which by chance, happened to be HD1 that Mike wrote of in his original mail order courses.)
Becoming so connected to the Ideal Routine of HD2, I stuck to it with great results for several years with results that I posted elsewhere on this site with a picture (search faithwalker21 or John Heart.)
In recent years, cycling in periods of the Consolidated Routine, some of Ellington's routines, and others along with the Ideal as my base has brought nice changes as well. Essentially, as the years go by and I have gotten involved in other things......started family, job intensified, etc, I take the time to carefully map out extremely intense training cycles during time periods when I know I can get the best rest/recovery and diet right. Preferably I map out an entire year of cycles and go from there with changes applied as necessary.