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Chris Madaera
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Keelan Parham
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Bob Marchesello
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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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tyciol

Ontario, CAN

Mister Darden, I think I've seen you posting on T-Nation before, or if not, you guys use the same forum software and I'm confused by it...

Anyway, there are guys there like Christian Thibaudeau advocating "eccentricless workouts" and doing mostly concentric work, under the argument that eccetric work is more tiring and makes you take too long to recover, so you can do more volume of concentric and see better long-term progress or something like that.

I really want to see a debate between you guys, it would be really cool. Would you approach T-Nation to set up a round-table for something like that?

It would be cool also to see some moderates in the middle who advocate an equal concentric/eccentric split and other places in between and all that.
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NewYorker

New York, USA

Anyone hear of progress being made with these machines?
Sad to say I see more and more "Life Fitness" equipment in gyms. IMO they need more work before they meet what I would consider "minimum" standards.
It would be nice to see fitness machines going in a more positive direction. I am a little disappointing that something that seems worthwhile like Negative-Accentuated has been so quiet.
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stairway7t

Dear Dr. Darden

Referring to Arthur Jones publication "The lumbar spine, the cervical spine and the knee" he states that the ratio between concentric and eccentric strength changes dramatically from fresh to exhausted condition. Thus the current fixed ratio of 40% more negative resistance the X-Force machines provide can not meet this change. Wouldn`t it be possible and make sense to change the starting angle (make it more flat) of the weight stack from rep to rep until local fatigue occurs? It might thereby be possible to bring the level of positive and negative exhaustion in line which would mean an increase in intensity. I might be on the wrong track but what do you think?

Best wishes

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Ellington Darden

stairway7t wrote:
Dear Dr. Darden

Referring to Arthur Jones publication "The lumbar spine, the cervical spine and the knee" he states that the ratio between concentric and eccentric strength changes dramatically from fresh to exhausted condition. Thus the current fixed ratio of 40% more negative resistance the X-Force machines provide can not meet this change. Wouldn`t it be possible and make sense to change the starting angle (make it more flat) of the weight stack from rep to rep until local fatigue occurs? It might thereby be possible to bring the level of positive and negative exhaustion in line which would mean an increase in intensity. I might be on the wrong track but what do you think?

Best wishes

Uli from Germany


Interesting concept. X-Force has mentioned this idea to me, but I don't know how far they've taken it, even in a research setting.

Ellington

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stairway7t

Hi Ellington

Thanks for your reply, interesting to read because several month ago I informed the research and development department of X-Force about my idea. Regrettably they did not reply but it seems that my idea had find its way. Let`s see what may happens..... . I will inform Werner Kieser to hear what he thinks (I have worked for him several years).

Uli
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Ellington Darden

Uli,

For your information, Mats Thulin of X-Force talked to me about changing the tilting angles of the weight stack on each repetition in November of 2008.

Ellington
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stairway7t

Hi Ellington,

thank you for your information.

Best wishes

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HRM

I have discovered that Keiser pneumatic machines allow you to do 100% negative; i.e., eccentric, exercises. With a Keiser you have two pushbuttons that are located on the hand-grips of the machine. You press the add (+) button to add weight, which is done by adding compressed air to a resistance cylinder, and you press the minus (-) button to remove it. A dial tells you how much resistance you have added.

You get on the machine and with no weight you contract your muscle(s). Then you add weight and do the eccentric/negative motion. Then you use the subtract button to release the weight for the next rep. The short amount of time required to do this is the perfect rest period.

The amount of weight that you can add is incredible since you can "lower" much more than you can lift. You can do an intense negative-only set that is not possible with any other kind of machine, even the X-force.
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Ellington Darden

HRM wrote:
I have discovered that Keiser pneumatic machines allow you to do 100% negative; i.e., eccentric, exercises. With a Keiser you have two pushbuttons that are located on the hand-grips of the machine. You press the add (+) button to add weight, which is done by adding compressed air to a resistance cylinder, and you press the minus (-) button to remove it. A dial tells you how much resistance you have added.

You get on the machine and with no weight you contract your muscle(s). Then you add weight and do the eccentric/negative motion. Then you use the subtract button to release the weight for the next rep. The short amount of time required to do this is the perfect rest period.

The amount of weight that you can add is incredible since you can "lower" much more than you can lift. You can do an intense negative-only set that is not possible with any other kind of machine, even the X-force.


Important: The transitions must be smooth and the rest periods, which appear to be needed, are actually a step in the wrong direction.

Ellington

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HRM

Ellington Darden wrote:

Important: The transitions must be smooth and the rest periods, which appear to be needed, are actually a step in the wrong direction.



The transitions are extremely smooth and the rest periods can be much shorter than I probably do, but then again, I am 60+. I have read the research, not only what you cite in your book, but many more articles on PubMed. The value of pure eccentric resistance training cannot be overestimated, especially for seniors. The results have been dramatic, at least for me.
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Mwoodmsw

HELLO DR DARDEN,

I AM INTERESTED IN KNOWING IF YOU HAVE TRAINED TRAINERS IN MY AREA, OR KNOW ANYONE IN THE BOSTON AREA, WHO CAN TRAIN ACCORDING TO YOUR PHILOSOPHY AND APPROACH?

THANKS FOR THE INSPIRATION.

BEST,

MARGUERITE WOOD
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Ellington Darden

Mwoodmsw wrote:
HELLO DR DARDEN,

I AM INTERESTED IN KNOWING IF YOU HAVE TRAINED TRAINERS IN MY AREA, OR KNOW ANYONE IN THE BOSTON AREA, WHO CAN TRAIN ACCORDING TO YOUR PHILOSOPHY AND APPROACH?

THANKS FOR THE INSPIRATION.

BEST,

MARGUERITE WOOD


Marguerite,

Sorry, I do not any one in your area.

Ellington

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bcapo

read you new book Body Fat Breakthrough.I guess I missed it regarding the 30-30-30 workout. Do you perform all upper body exercises first then lower or mix the up? Please advise.
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Ellington Darden

bcapo wrote:
read you new book Body Fat Breakthrough.I guess I missed it regarding the 30-30-30 workout. Do you perform all upper body exercises first then lower or mix the up? Please advise.


The best order is listed on pages 247 and 248.

Ellington

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Vince Basile

I tried a few of the X-Force machines installed in a small gym on Tamborine Mountain in Queensland, Australia. My impression is that they are not user friendly and there is a lag before the negative full load kicks in. Ingenious machines but I wouldn't install them in my gym.
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