"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.
HDLou wrote:
Turpin what exercise or routine would u give th most credit to for ur calf development?
Most would say that calf development is simply down to genetics. But I believe EVERYONE can improve ( even optimise ) their development to their potential.
I never had great calves and subsequently would often train them in a defeatist manner ie; a few hurried sets tagged onto the end of my leg workout conveniently using the leg press on which I had just completed my quad training .
I noticed a big difference in my calf detail ( shape , size & definition ) when I began training them with high reps 20+ , and in a multiple set fashion 5+ . I also concentrate on the full development of the lower leg training both the calf and soleus and use a full range of motion ( full stretch & strong contraction getting high on the toes ).
The exercises I use are the seated calf raise with an EZ bar across my thighs ( soleus ) and the donkey calf raise using a heavy dumbbell and dip belt . I alternate these exercises each workout.
I also do a lot of power walking which I think aids in their development and tone.
Turpin wrote:
HDLou wrote:
Turpin what exercise or routine would u give th most credit to for ur calf development?
Most would say that calf development is simply down to genetics. But I believe EVERYONE can improve ( even optimise ) their development to their potential.
I never had great calves and subsequently would often train them in a defeatist manner ie; a few hurried sets tagged onto the end of my leg workout conveniently using the leg press on which I had just completed my quad training .
I noticed a big difference in my calf detail ( shape , size & definition ) when I began training them with high reps 20+ , and in a multiple set fashion 5+ . I also concentrate on the full development of the lower leg training both the calf and soleus and use a full range of motion ( full stretch & strong contraction getting high on the toes ).
The exercises I use are the seated calf raise with an EZ bar across my thighs ( soleus ) and the donkey calf raise using a heavy dumbbell and dip belt . I alternate these exercises each workout.
I also do a lot of power walking which I think aids in their development and tone.
T.
It looks like u have decent genetics for calves. They dont look short or high on ur legs and have decent length down towards the ankle. Any idea what they measure?
HDLou wrote:
Turpin wrote:
HDLou wrote:
Turpin what exercise or routine would u give th most credit to for ur calf development?
Most would say that calf development is simply down to genetics. But I believe EVERYONE can improve ( even optimise ) their development to their potential.
I never had great calves and subsequently would often train them in a defeatist manner ie; a few hurried sets tagged onto the end of my leg workout conveniently using the leg press on which I had just completed my quad training .
I noticed a big difference in my calf detail ( shape , size & definition ) when I began training them with high reps 20+ , and in a multiple set fashion 5+ . I also concentrate on the full development of the lower leg training both the calf and soleus and use a full range of motion ( full stretch & strong contraction getting high on the toes ).
The exercises I use are the seated calf raise with an EZ bar across my thighs ( soleus ) and the donkey calf raise using a heavy dumbbell and dip belt . I alternate these exercises each workout.
I also do a lot of power walking which I think aids in their development and tone.
T.
It looks like u have decent genetics for calves. They dont look short or high on ur legs and have decent length down towards the ankle. Any idea what they measure?
They are not big at all , only 16" with arms a little bigger & neck at 16 " ... so proportionally at 5` 6" tall they are okay ( I guess )
Turpin wrote:
HDLou wrote:
Turpin wrote:
HDLou wrote:
Turpin what exercise or routine would u give th most credit to for ur calf development?
Most would say that calf development is simply down to genetics. But I believe EVERYONE can improve ( even optimise ) their development to their potential.
I never had great calves and subsequently would often train them in a defeatist manner ie; a few hurried sets tagged onto the end of my leg workout conveniently using the leg press on which I had just completed my quad training .
I noticed a big difference in my calf detail ( shape , size & definition ) when I began training them with high reps 20+ , and in a multiple set fashion 5+ . I also concentrate on the full development of the lower leg training both the calf and soleus and use a full range of motion ( full stretch & strong contraction getting high on the toes ).
The exercises I use are the seated calf raise with an EZ bar across my thighs ( soleus ) and the donkey calf raise using a heavy dumbbell and dip belt . I alternate these exercises each workout.
I also do a lot of power walking which I think aids in their development and tone.
T.
It looks like u have decent genetics for calves. They dont look short or high on ur legs and have decent length down towards the ankle. Any idea what they measure?
They are not big at all , only 16" with arms a little bigger & neck at 16 " ... so proportionally at 5` 6" tall they are okay ( I guess )
T.
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Hitit wrote:
dcshores wrote:
Sigh, pushing the fat agenda in every other post.
Self justification....
Hitit,
dc doesn't lift weights but you were making some progress; seems to me following up sighing with crying on a progress thread is a device to make oneself feel better about backsliding after getting on a different training bandwagon every week.
I think you would see better results sticking with the basics, and being patient.
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T.
Turpin,
you're welcome! It would be awesome to see you do a show should you decide to change your mind about it; I agree some of that stuff is silly but consider the main idea is physical appearance and you would probably take first place even over athletes only pretending to be natural.
We had talked about the repartitioning effect from one area to another and I think you have leveraged that (thigh mass to upper body) in addition to the contrast effect from slimming your thighs down.
We've also discussed repartitioning in terms of transitioning fat/bulk into muscle (to the athletes who were derisive about this consider that Turpin was not, and that some of the ideas stem from Ellington's outside the box research, straight through classic Hoffman).
Here's another interesting effect (related to either) I'd like to talk about with you and other advanced athletes who are interested (exclusively); it is the development of one or more muscular structures preempting development of other muscular structures and, potentially causing a loss of size there:
Here's a current pic (today) where you can see the additional forearm size I shared in my shirt pic is not only out of balance with my biceps but has negatively affected their development; while my triceps gained size I watched my biceps shrink, literally unable to grab the load like they used to (even with ez-curls) as the underlying muscle, the branchialis grew in size - makes sense to me as it is the prime flexor bending the elbow and all of my pulling including the thickbar climbing is in the neutral position.
I also didn't make a lb of improvement resistance wise in ez-curls but merely maintained as the branchialis took over and the biceps shrank. But recently trying Hammer curls (which I never do) found I am considerably stronger, stronger than ever in that movement.
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T.
Turpin,
you're welcome! It would be awesome to see you do a show should you decide to change your mind about it; I agree some of that stuff is silly but consider the main idea is physical appearance and you would probably take first place even over athletes only pretending to be natural.
We had talked about the repartitioning effect from one area to another and I think you have leveraged that (thigh mass to upper body) in addition to the contrast effect from slimming your thighs down.
We've also discussed repartitioning in terms of transitioning fat/bulk into muscle (to the athletes who were derisive about this consider that Turpin was not, and that some of the ideas stem from Ellington's outside the box research, straight through classic Hoffman).
Here's another interesting effect (related to either) I'd like to talk about with you and other advanced athletes who are interested (exclusively); it is the development of one or more muscular structures preempting development of other muscular structures and, potentially causing a loss of size there:
Here's a current pic (today) where you can see the additional forearm size I shared in my shirt pic is not only out of balance with my biceps but has negatively affected their development; while my triceps gained size I watched my biceps shrink, literally unable to grab the load like they used to (even with ez-curls) as the underlying muscle, the branchialis grew in size - makes sense to me as it is the prime flexor bending the elbow and all of my pulling including the thickbar climbing is in the neutral position.
I also didn't make a lb of improvement resistance wise in ez-curls but merely maintained as the branchialis took over and the biceps shrank. But recently trying Hammer curls (which I never do) found I am considerably stronger, stronger than ever in that movement.
Thoughts, ideas?
I've had this happen when i was focusing on neutral position exercises. The solution for me was to always end with a bicep movement and/or focus on the bicep later in the week.
If you're focusing on the forearms i think hitting the bicep at the end of your workout would be difficult. Maybe cycle the training focusing on one and then the other each workout?
Are you still training full body one day per week? I am, and i found that resting a day or two and then hitting my arms exclusively led to significant growth. I would train full body on a Monday and then on Thursday i would do an arm workout of standing curls superset with weighted, negative chins, and pushdown or skull crushers superset with weighted negative dips. Within 6 weeks my arms went from about 17 1/2 to just over 18.
The other thing you can do is cycle your focus every few weeks from your forearms to your biceps and back...
stick to the rope climbing, but maybe focus on really twisting each pull down and into your arm pit to get your biceps more involved. When i use to be able to rope climb more easily i found myself focusing on simply moving myself more than how i was moving myself; maybe now that you're at an advanced level you can turn that great exercise into a bit of a focused bicep movement. Maybe cycle your focus with the rope from one workout to another - one being full contractions with each pull squeezing that bicep as your hand twists inward getting down to your chest, and the other workout involving more focus on simply getting up and down the rope as many times as possible.
DukeMatisse wrote:
I've had this happen when i was focusing on neutral position exercises. The solution for me was to always end with a bicep movement and/or focus on the bicep later in the week.
If you're focusing on the forearms i think hitting the bicep at the end of your workout would be difficult. Maybe cycle the training focusing on one and then the other each workout?
Are you still training full body one day per week? I am, and i found that resting a day or two and then hitting my arms exclusively led to significant growth. I would train full body on a Monday and then on Thursday i would do an arm workout of standing curls superset with weighted, negative chins, and pushdown or skull crushers superset with weighted negative dips. Within 6 weeks my arms went from about 17 1/2 to just over 18.
The other thing you can do is cycle your focus every few weeks from your forearms to your biceps and back...
stick to the rope climbing, but maybe focus on really twisting each pull down and into your arm pit to get your biceps more involved. When i use to be able to rope climb more easily i found myself focusing on simply moving myself more than how i was moving myself; maybe now that you're at an advanced level you can turn that great exercise into a bit of a focused bicep movement. Maybe cycle your focus with the rope from one workout to another - one being full contractions with each pull squeezing that bicep as your hand twists inward getting down to your chest, and the other workout involving more focus on simply getting up and down the rope as many times as possible.
Duke,
interesting ideas and fantastic progress you've made with arm size!
I don't like to change anything in my routine but like you I have experimented with adding an extra arm day as they seem to recover before anything else and saw a bit more arm size from it like you did (though not as big an increase as that) but I enjoy not training so often and I also thought it adversely affected my recovery/progress in the larger muscle groups.
Trying to focus on twisting the pulls is not going to work for me since I've got no leeway there, the rope being 3". The only leeway I have in that exercise is to loosen form a bit when it would get to hard from extra bodyweight and then return to a strict L position when my relative strength increased again.
I think twisting is the right idea though - the trouble with the EZ-curl is that it's right between straight and neutral so you can shift the emphasis without meaning to; straight curls don't feel good with a barbell but perhaps I'll try using my incline bench as a Scott bench for underhand curls of the dbell variety.
It was interesting to watch these kind of changes and I didn't want to do anything that would halt or compromise the additional branchialis development; it's certainly been helpful in Football and my hand musculature has also increased (also helpful).
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T.
===Scott==
Hey Turps, whats the difference between showing your stuff on here in your undies or on a stage? You've got an great body and I think you'd get loads of appreciation if you walked onto a stage and just banged off a few basic poses!!
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T.
===Scott==
Hey Turps, whats the difference between showing your stuff on here in your undies or on a stage? You've got an great body and I think you'd get loads of appreciation if you walked onto a stage and just banged off a few basic poses!!
Thankyou Scott .
I am happy to share ( on here ) by way of pictorial evidence my experiences with method & diet , but I am not comfortable with stage exhibition / comparison.
I have done so before ( many years ago ) and despite placing very well it was not something I was comfortable with. TBH all that physique competition stands for is not really me and ( knowing me / my personality ) its not something that my friends and family would let me live down easily.
T,
looking fantastic as usual! Your skin looking painted on now, and your thighs are slimmed down a bit (still huge) as per your goal, making you upper body appear even larger - why not clean up in a bb contest already?! Are you really going to maintain this condition long term?
Many thanks Tomi.
I had intentions ( after much encouragement ) to enter an NPA ( lifetime drug free ) show here in the UK but I feel Id be doing so for the wrong reasons. Physique competition and all that it entails is just not me ( tanning , posing etc ) and altho I enjoy training to improve my physical appearance I have no real interest in comparing myself onstage.
I find maintaining my present condition very easy and I enjoy the discipline & structure that eating the correct foodstuffs ( and appropriate amounts thereof ) brings to my daily regime. My training is still progressive and my body composition continues to improve on my present eating / training format.
T.
Turpin,
you're welcome! It would be awesome to see you do a show should you decide to change your mind about it; I agree some of that stuff is silly but consider the main idea is physical appearance and you would probably take first place even over athletes only pretending to be natural.
We had talked about the repartitioning effect from one area to another and I think you have leveraged that (thigh mass to upper body) in addition to the contrast effect from slimming your thighs down.
We've also discussed repartitioning in terms of transitioning fat/bulk into muscle (to the athletes who were derisive about this consider that Turpin was not, and that some of the ideas stem from Ellington's outside the box research, straight through classic Hoffman).
Here's another interesting effect (related to either) I'd like to talk about with you and other advanced athletes who are interested (exclusively); it is the development of one or more muscular structures preempting development of other muscular structures and, potentially causing a loss of size there:
Here's a current pic (today) where you can see the additional forearm size I shared in my shirt pic is not only out of balance with my biceps but has negatively affected their development; while my triceps gained size I watched my biceps shrink, literally unable to grab the load like they used to (even with ez-curls) as the underlying muscle, the branchialis grew in size - makes sense to me as it is the prime flexor bending the elbow and all of my pulling including the thickbar climbing is in the neutral position.
I also didn't make a lb of improvement resistance wise in ez-curls but merely maintained as the branchialis took over and the biceps shrank. But recently trying Hammer curls (which I never do) found I am considerably stronger, stronger than ever in that movement.
Thoughts, ideas?
==Scott==
I think this is your best picture posted to date but how about showing us a different pose than the same one in your avatar? A front double bicep for instance.
==Scott==
I think this is your best picture posted to date but how about showing us a different pose than the same one in your avatar? A front double bicep for instance.
Thanks Scott! I did show a bunch of different poses when I was leaner but I am only going to show my best pose bulked up; LOL, I had my shirt on in the last pic :)
I did show a full body pose at my heaviest (even fatter) for those genuinely interested in different training strategies but there was just negative feedback, got in the way of training talk.
I've been playing a lot of ball (relatively) making it difficult to maintain weight/bulk so perhaps better if I share some other poses in a few months (hopefully another year) when I've reached a leaner bodyweight again.
