"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.
Advanced Back, 2 workouts 4 days apart consisting of:
1. Nautilus Pullover *
2. Nautilus Pull down
3. Nautilus Row *
4. Negative only Chin up
5. Barbell Shrugs
6. Nautilus Leg extensions *
7. Barbell Squats *
indicates up in weight or reps *
I am currently at my target bodyweight of 183 lbs. Thats after cutting back on calories to about 2,700 per day.
I was planning to go to Windermere on the 29th of June for body composition readings, but am unable to make it. So I will instead post a photo tomorrow with a summary of how all the workouts went.
I regret that I won't be able to make it down to Windermere for accurate body composition readings, here's a summary of how the advanced workout routines went.
I last saw you in Windermere on February 10, 2010, I weighed 178 lbs
after completing the weight loss and creatine loading phase. I lost 23.55 lbs of fat and gained 8.55 lbs of muscle.
My goal was to gain 5 lbs of muscle, for a target weight of 183 lbs. I'm now at 183 lbs. I have probably put on a couple of pounds of fat,But I know I put on some muscle as well. I went up in weight and repetitions in more than 50% of all the exercises since starting the advanced routines in February.
Looking at the photos, I probably need to cut back on calories some more and get rid of some excess body fat. My ideal body weight may be around 180lbs.
I started the advanced/specialized routines in February and had a total
Of 28 workouts. Specialized routines for Legs, Arms and Shoulders came out of Part IV of "The New High Intensity Training". The Back and Chest routine came out of Chapter 28 "Customized Workouts". Each Specialized workout for each body part was repeated three times with approximately 4-6 days rest in between workouts.
The advanced techniques such as the 1 1/4 repetition, extremely slow, and 1 1/2 repetition chin ups and dips, greatly added to the intensity
of the Exercise and definitely put some muscle on.
Especially difficult was the extremely slow leg presses and extremely slow chin-up and dips. I don't think I ever achieved a full 30 seconds on all the exercises but I definitely felt the increased intensity from slowing down the repetition speed. The only drawback was that it took a lot of practice to master the advanced techniques.
I recommend that anyone attempting to use the advanced HIT techniques, that you use a training partner or a coach to supervise you in the workouts so you can make the most progress.
While building muscle I tried to maintain approximately 300-500 calories above maintenance level. I varied between 2,500 and 3, 000
calories per day. For a while, I was eating too much and probably resulted in putting on a few pounds of fat, but the extra calories put on some muscle.
I maintained a balanced diet of 60% carbohydrates, 20% fats, and 20%
Protein. I continued to take maintenance dosages of creatine.
I feel that I would have made more progress if I would have been able
to train with you at Windermere but that wasn't possible because of my
overseas job.
Bob is one of the very-few individuals who can take a concept, master it, and go a step farther and actually IMPROVE it. I take my hat off to a man who has done an exceptionally great job in applying HIT and proper nutrition.
I regret that I missed your updates until today! Wow! WHat a great job you've done and to continue doing the specialization routines back to back, you must be an animal!
You look great and I can even see more improvement in your pics from the Forum main page next to your latest pic!
What next? Are you going to try some maintenance or continue with specialization routines? I'm surprised you've been able to do them consecuatively. I'm guessing maybe because you're new to HIT that it didn't bomb your recovery too much?
Either than or like I said....you're an animal. I'm thinking of going back to The New Hit book and try and follow the routines again as close as possible with the machines I have available.
I like that you added your comments about which techniques you got allot from, as it is inspiring to try!
Thanks again for keeping in touch here, I'm sure you've had fun doing so and I look forward to where you go from here. Please advise.
I plan on going back to a maintenance plan consisting of an A/B workout that Dr. Darden gave me for the weight loss program. I plan to focus on double progression and regular repetition protocol for a while.
I then plan to re-introduce the advanced HIT techniques and routines slowly and more infrequently.
