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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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HIT/TUL Workout Video #6
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Turpin

Trained today , although I feel the 7 days is now too frequent with the increases in progress made over the past 7/8 weeks , however I can only train at weekends due to my sons university schedule. So in a week or so`s time I intend reducing the workout to perhaps 3 movements with each exercise then being utilised every 14 days.
IE;
W/O 1; Chin , Dip , U/row
W/O 2; Leg ext/leg press , shoulder press or seated row.
( or something along those lines )

Anyway here was tonights workout;

CHINS; 5LB increase ( again ! ) TUL down a couple of seconds @ 44 sec, but still above the optimal TUL I want to be at which is 40+.

DIPS; 5LB Increase ( again !) for similar TUL @ 52 sec.

ROWS; 3LB increase for a couple of sec over previous TUL @43 sec.

LEG PRESS; 5lb increase in resistance ( cant go any higher ) & with small increase of 3 sec TUL.

Felt great tonight , however on chins the dumbell struck/caught the machine on the concentric portion of the rep just before full contraction and knocked my concentration a little ( & my position on the hold ) otherwise this workout was as close to MY `ideal` in terms of both resistance used and TUL .... FELT GOOD ! ..T.

Anyway heres the link to the workout;

http://www.youtube.com/...ls?feature=mhw4
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jmcb

Turpin
Another great workout. I look forward to your updates. Your progress and results speak for themselves.
Best Wishes
Jim
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gmlongo

Connecticut, USA

Great job once again. Keep the videos coming!
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Tomislav

New York, USA

Excellent workout Turpin; the dip and chin looks like: single rep with very heavy weight including a static hold followed by a very slow negative with static holds at increments. As they target antagonistic muscle groups not waiting between sets is not so much of an issue.

I have the following comment regarding the leg press - I think these suffer adversely from being exhausted when you start them. Like squats, they are a well of potential so I think if you waited 5 minutes before doing them you would get even more out of them because you would be able to use more weight/reps and thus train the movement more intensely. What do you think?
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BIO-FORCE

California, USA

T,

If you gym manager doesn't object, you can add a heavy DB to the Leg Machine.

Use the chain from the DIP belt and attach the chain to the top of the weight stack (you may need an S-Hook or carabiner)I have added 160# to my lat machines 240# stack in that manner.

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Turpin

jmcb wrote:
Turpin
Another great workout. I look forward to your updates. Your progress and results speak for themselves.
Best Wishes
Jim


Thankyou Jim.

T.

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Turpin

gmlongo wrote:
Great job once again. Keep the videos coming!



Cheers `gmlongo`.

T.

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Turpin

Tomislav wrote:
Excellent workout Turpin; the dip and chin looks like: single rep with very heavy weight including a static hold followed by a very slow negative with static holds at increments. As they target antagonistic muscle groups not waiting between sets is not so much of an issue.

I have the following comment regarding the leg press - I think these suffer adversely from being exhausted when you start them. Like squats, they are a well of potential so I think if you waited 5 minutes before doing them you would get even more out of them because you would be able to use more weight/reps and thus train the movement more intensely. What do you think?


Thanks Tom ,
In regards to the leg press , YES I agree that systemic/muscular exhaustion does play its part at the point of failure. However at this present time Im looking to get the greatest metabolic effect from my workouts as I can and by implementing the rest you advocate prior to the leg press the routines worth in these terms is/would be negated.
My legs grow very easily and even with the reduced capacity (in terms of resistance used and/or reps) the improvement in my lowerbody has been very noticable.
Whether such gains come from increased hormonal output due to the format of the routine I am unsure , but I have had increase in both size and definition over the 7 weeks or so I have been utilising this programme as well as weekly gains in strength by way of TUL & resistance used.


Best wishes T.

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davise

Great job! Keep up the good work. Now that I'm working out once a week I get the "butterflies" as I'm always trying to increase TUL or weight by a little each time. So far I have increased every workout also. Sooner or later I suppose I will hit the wall, but have not yet.
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Turpin

BIO-FORCE wrote:
T,

If you gym manager doesn't object, you can add a heavy DB to the Leg Machine.

Use the chain from the DIP belt and attach the chain to the top of the weight stack (you may need an S-Hook or carabiner)I have added 160# to my lat machines 240# stack in that manner.



Hi Bio , I have a 100# D/B sitting on the back of the seat and a few 5/10 kg blocks on top of the stack , there is no further room for added resistance ( also theres a perspex sheeting in front of the stack which prevents attaching discs )although I may attempt to get a few more 5/10k blocks on the stack.
As someone suggested last week I may ( when needs arise ) implement a pre-exhaust leg ext/leg press in order to keep the TUL down on the lower body work.

Best wishes , T.

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Turpin

davise wrote:
Great job! Keep up the good work. Now that I'm working out once a week I get the "butterflies" as I'm always trying to increase TUL or weight by a little each time. So far I have increased every workout also. Sooner or later I suppose I will hit the wall, but have not yet.


Thankyou Davise , I too now get a great sense of anticipation prior to working out as each new workout becomes new territory in regards to resistance used & TUL. & my focus is much improved as a result.
Although on tonights workout the dumbell striking the machine on the concentric chin DID throw me a little in terms of position in the static hold as I momentarily had to correct the swinging.
Im glad you are seeing similar results in your training , and YES a slow or stagnation in progress is inevitable at some point however by adjustment in frequency of exercise ( ie; splitting the routine and perhaps including a less demanding isolation exercise ) progress I feel could be ongoing for a considerable time.

Best wishes , T.


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FiremanBob

Awesome is an over-used word but the right one to describe your workout. The vid clearly demonstrates how much you've grown in just a few weeks.

Turpin, you're an inspiration.
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thebiggfella

It's all been said above. Great stuff!
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Turpin

Thanks FB & Glynn , Much appreciated.

T.
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marcrph

Portugal

Mr. T

Do you ever plan on longer intervals between training sessions, such as 2 weeks?

Marc
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Turpin

marcrph wrote:
Mr. T

Do you ever plan on longer intervals between training sessions, such as 2 weeks?

Marc


Hi Marc ,
In the past I HAVE rested up to 14 days between workouts , however ( as Ive stated in previous postings ) although the timescale was neccessary for any adaptation I felt detrained over such a lengthy period and although I got very strong on the lifts I employed I struggled with my condition despite watching calorie intake and/or partaking in aerobic activity between workouts.
Since starting this programme some 7/8 weeks ago my metabolic rate seems to have been kickstarted and not only am I seeing gains in strength but I have more definition and increase in lean mass too. My bodyweight on commencing this programme was 77kg , and in the initial weeks I dropped some 5lbs in weight , I am now 78kg & more defined.( the difference from my previous routine being the zero rest between sets )
I do intend ( as posted ) to split the routine in a few weeks to 2 compound exercises and add 1 isolation ( perhaps) which would entail once weekly traing with each exercise/routine being performed every 14 days , giving sufficient ( more ) recuperation time that progress neccessitates.

Best wishes , T.


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Terry Carter

Georgia, USA

Well done as usual. Keep up the great work.
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Turpin

Terry Carter wrote:
Well done as usual. Keep up the great work.


Thankyou Terry , I am enjoying my training in this fashion. And as you said some weeks back `the experiment really begins once your resistance takes you near the 40 sec TUL` as thereafter every workout is a challenge.

T.

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BIO-FORCE

California, USA

Turpin wrote:
BIO-FORCE wrote:
T,

If you gym manager doesn't object, you can add a heavy DB to the Leg Machine.

Use the chain from the DIP belt and attach the chain to the top of the weight stack (you may need an S-Hook or carabiner)I have added 160# to my lat machines 240# stack in that manner.



Hi Bio , I have a 100# D/B sitting on the back of the seat and a few 5/10 kg blocks on top of the stack , there is no further room for added resistance ( also theres a perspex sheeting in front of the stack which prevents attaching discs )although I may attempt to get a few more 5/10k blocks on the stack.
As someone suggested last week I may ( when needs arise ) implement a pre-exhaust leg ext/leg press in order to keep the TUL down on the lower body work.

Best wishes , T.



I didn't see the sheet in front of the weightstack.

Since you changed the system to more reps on the leg press maybe two legged concentric and single legged eccentric would allow you to match the same model as your dip and chin.

Then you would have "plenty" of weight.

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Turpin

BIO-FORCE wrote:
Turpin wrote:
BIO-FORCE wrote:
T,

If you gym manager doesn't object, you can add a heavy DB to the Leg Machine.

Use the chain from the DIP belt and attach the chain to the top of the weight stack (you may need an S-Hook or carabiner)I have added 160# to my lat machines 240# stack in that manner.



Hi Bio , I have a 100# D/B sitting on the back of the seat and a few 5/10 kg blocks on top of the stack , there is no further room for added resistance ( also theres a perspex sheeting in front of the stack which prevents attaching discs )although I may attempt to get a few more 5/10k blocks on the stack.
As someone suggested last week I may ( when needs arise ) implement a pre-exhaust leg ext/leg press in order to keep the TUL down on the lower body work.

Best wishes , T.



I didn't see the sheet in front of the weightstack.

Since you changed the system to more reps on the leg press maybe two legged concentric and single legged eccentric would allow you to match the same model as your dip and chin.

Then you would have "plenty" of weight.


Thanks Bio ,
However Single leg work aggrivates my lumbar spine/pelvis. I thought next workout I may try attaching a couple of olympic discs to the handles of the seat for additional resistance. ?? we`ll see !

T.

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HSDAD

Great stuff.

Regarding adding weight, I've noticed the dumbbell on the back of the seat in your last few workouts. The problem with attaching dumbbells, plates, etc. to the seat on the model of leg-press you're using is that the vertical movement of the weight is minimal. That is, the weight stack might be moving 24 inches or so, but you, the seat and anything you attach to it are only going up (moving vertically) 6 - 8 inches or so. So it might take 50lb. attached to the seat to equal 10lb. added to the stack.

All in all, being too strong to get a good workout is a good problem to have, no? You might try getting weaker? :)
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Turpin

HSDAD wrote:
Great stuff.

Regarding adding weight, I've noticed the dumbbell on the back of the seat in your last few workouts. The problem with attaching dumbbells, plates, etc. to the seat on the model of leg-press you're using is that the vertical movement of the weight is minimal. That is, the weight stack might be moving 24 inches or so, but you, the seat and anything you attach to it are only going up (moving vertically) 6 - 8 inches or so. So it might take 50lb. attached to the seat to equal 10lb. added to the stack.

All in all, being too strong to get a good workout is a good problem to have, no? You might try getting weaker? :)


Thanks for the input HSAD , You could be right ( probably are ), but I thought the ROM of the seat was the same as that of the stack as it is a pulley type ? I have added some additional 120lbs by way of attaching the dumbell to the seat and a few 5lb blocks on the stack ( perspex covering prevents a disc being attached ). This was a problem in my previous `split` routine , that the machine was a bit lightweight and I was getting reps up into stupid figures ( legs were trained seperately ).... its a shame because it is a very smooth/comfortable machine to use.
As suggested by others I may have to pre-exhaust ( leg ext/leg press ) in the coming weeks in order to keep the TUL and/or repetitions to that which would be more conducive with the rest of the programme.

Best wishes T.
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physcult

Turpin wrote:

As suggested by others I may have to pre-exhaust ( leg ext/leg press ) in the coming weeks in order to keep the TUL and/or repetitions to that which would be more conducive with the rest of the programme.

Best wishes T.

Next someone will suggest pre-exhausting with a set of Leg press ;)
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dcshores

California, USA

T.

Maybe you can squat with a slow rep style without bothering your back?

Does your back bother you every day? Or only with certain exercises?

David

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marcrph

Portugal

Turpin wrote:
marcrph wrote:
Mr. T

Do you ever plan on longer intervals between training sessions, such as 2 weeks?

Marc

Hi Marc ,
In the past I HAVE rested up to 14 days between workouts , however ( as Ive stated in previous postings ) although the timescale was neccessary for any adaptation I felt detrained over such a lengthy period and although I got very strong on the lifts I employed I struggled with my condition despite watching calorie intake and/or partaking in aerobic activity between workouts.
Since starting this programme some 7/8 weeks ago my metabolic rate seems to have been kickstarted and not only am I seeing gains in strength but I have more definition and increase in lean mass too. My bodyweight on commencing this programme was 77kg , and in the initial weeks I dropped some 5lbs in weight , I am now 78kg & more defined.( the difference from my previous routine being the zero rest between sets )
I do intend ( as posted ) to split the routine in a few weeks to 2 compound exercises and add 1 isolation ( perhaps) which would entail once weekly traing with each exercise/routine being performed every 14 days , giving sufficient ( more ) recuperation time that progress neccessitates.

Best wishes , T.




Mr. T,

Do you "feel" you are in better metabolic condition? Better wind?

How would you judge this?

Marc
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