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Determine the Length of Your Workouts

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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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Varying Rep Schemes
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stevecollins33

As I near the end of a six-week training programme that uses varying rep schemes every workout, I thought I would post a few general observations to date. Although this is not an HIT programme, I believe that in principle the varying rep theme should apply to most training styles.

In summary, I used three rep schemes each with its own associated RI. These were:
5x5 = 90sec RI;
4x10 = 60sec RI;
3x15 = 30sec RI
I used an upper/lower split, training 4 times per week. Supersets were employed, as were drop sets on the 3x15 days.

What I can report using post-workout fatigue, i.e. muscle soreness, etc, as a guideline is that my upper body appears to derive greatest stimulation from 5x5, followed by 4x10. This occured after every workout without fail. While a day after 3x15, my upper body displayed no signs of fatigue whatsoever past the first few sessions.
My lower body, in contrast, was stimulated most by 4x10 and 3x15 (again, every workout without fail), with 5x5 less stimulating.

I think it shows what many authors have claimed for some time - that the lower body responds better to higher reps/upper body lower reps.

As an aside, the 3x15 were the most brutal sessions - despite the namby pamby load (which decreased yet further per drop set) and the much shorter training time.
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Hitit

stevecollins33 wrote:
As I near the end of a six-week training programme that uses varying rep schemes every workout, I thought I would post a few general observations to date. Although this is not an HIT programme, I believe that in principle the varying rep theme should apply to most training styles.

In summary, I used three rep schemes each with its own associated RI. These were:
5x5 = 90sec RI;
4x10 = 60sec RI;
3x15 = 30sec RI
I used an upper/lower split, training 4 times per week. Supersets were employed, as were drop sets on the 3x15 days.

What I can report using post-workout fatigue, i.e. muscle soreness, etc, as a guideline is that my upper body appears to derive greatest stimulation from 5x5, followed by 4x10. This occured after every workout without fail. While a day after 3x15, my upper body displayed no signs of fatigue whatsoever past the first few sessions.
My lower body, in contrast, was stimulated most by 4x10 and 3x15 (again, every workout without fail), with 5x5 less stimulating.

I think it shows what many authors have claimed for some time - that the lower body responds better to higher reps/upper body lower reps.

As an aside, the 3x15 were the most brutal sessions - despite the namby pamby load (which decreased yet further per drop set) and the much shorter training time.



Why don't you try a HIT routine and report that?
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