MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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sonny153

Here's an impromptu shot taken the other day; We couldn't think of a pose so I picked up a garden hose and we thought the "twisting" added an interesting effect. I'm 5'10, 185 here. The main change I've made over the last few months was adopting a SuperSlow protocol (10/5). I'm now convinced its really the best way to train for what I'm looking for (more muscle less fat). I use all free weights (plus chins and dips; its all I have access to) and train 2 - 3 days a week, no cardio. For those who've read my posts before you'll know I follow something close to a zone diet. I'd like to stress 2 points Imonitored my calories very closely every day (I used 1800 to reduce and am now at about 2100 to maintain this condition) which I feel is the most important factor in bodyweight control; I'm convinced its really all about the calories. Number 2 I did NOT follow anything close to a paleo diet, which seems to be the latest fad today. Whole grains, skim milk, peanut butter, and yes even baked potatoes were in my diet pretty much on a daily basis. My supplements were creatine monohydrate, fish oil, some kind of pre-workout, and fat-free choc milk after workouts with a scoop of whey powder (yum). I also drank a lot of water (about a gallon daily, room temp) but I had been doing that anyway. That was about it I think. Sorry I don't seem to be able to edit this, I wanted to really stress those 2 points about diet,
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dhitquinn

Looking great Sonny

Dave
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Tony Williams

Sonny could play Superman.

Looks great.

One question: I am 5'10" also, do you believe 185, your weight in the photo is your best weight?

Tony
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sonny153

Thank you Dave
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sonny153

Hey Dave this is the heaviest I've been at this bodyfat level which I attribute to the SuperSlow training which added muscle to me in a hurry once I got the form down right. I like this weight, I'm not interested in looking anything like the overblown current bodybuilding champions today. I prefer a more Zane-type look.
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HeavyHitter32

Nice job, Sonny. Are you using SuperSlow as one set to failure, or sub failure with 1+ sets?
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sonny153

I do 1 set to failure (plus a push for 10 sec) and in all honesty thats all I can stand! My arm routine is 1 set each of undergrip chins and parallel dips which would probably seem like a joke to most people but they are BRUTAL; I can feel the effects in my arms for hours afterwards more than any other type of training I ever did. I'd like to add that form with this type of training is CRITICAL..it took me a few workouts to get it down right and I'm still learning.
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Turpin

Great stuff Sonny !

Best wishes , T.
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dhitquinn

sonny153 wrote:
Hey Dave this is the heaviest I've been at this bodyfat level which I attribute to the SuperSlow training which added muscle to me in a hurry once I got the form down right. I like this weight, I'm not interested in looking anything like the overblown current bodybuilding champions today. I prefer a more Zane-type look.


Thats great Sonny

At your weight give maybr 5-10 lbs more any you would possibly could have been on the 60s -70s bodybuilding stages placing well, so well done you have achieved that!

I agree todays guys dont look good whatsoever and Zane is a good role model

Well done once again, no go out and get yourself a nice 19 year old girl ;)

Dave
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sonny153

Thanks Turpin!
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sonny153

Thanks Dave! You're putting me in company I'm not sure I deserve and as for that 19yr old girlfriend, I'll save that for you lol!
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MDieguez

Sonny
Nice work. What is your overall routine? Do you deadlift in superslow fashion as well?
Mike
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sonny153

Hi Mike, I do deadlift in ss fashion too, but I'd like to add if you try it to be EXTREMELY careful..the muscles get worked differently than in a more conventional style where momentum is more of a factor. Being an ex-powerlifter, I'm used to trying to generate as much momentum as possible in my lifts, especially the deadlift and I think the injury potential can be very high if you use too much weight in a ss deadlift because it feels much different than a regular deadlift. I'll post the routine soon, I'm on the phone with a 19 yr old girl at the moment lol
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DNAHelix

New York, USA

Great job Sonny!
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Frank Scott

Disproves the misconception that SS doesn't work with free weights
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MDieguez

It doesnt prove or disprove anything. This guy has been training for years and has built an impressive physique with training far different from superslow. Not saying it doesnt work but his gains and more than just his foundation were built in a different manner.
Mike
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sonny153

Thanks Kulitsa
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sonny153

Thats true Frank, it works and it works well. I think its important to keep in mind if you want to train like this, you can't ignore the other established facts of progressive resistance exercise, the number one rule is that you have to train progressively! You may not beat your record every time out, in fact adding a rep is a really big deal since its about an extra 20 sec per rep, but you have to try to improve in some way. It also doesn't negate the fact there there are other ways to train and make progress too.
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DownUnderLifter

sonny153 wrote:
Thats true Frank, it works and it works well. I think its important to keep in mind if you want to train like this, you can't ignore the other established facts of progressive resistance exercise, the number one rule is that you have to train progressively! You may not beat your record every time out, in fact adding a rep is a really big deal since its about an extra 20 sec per rep, but you have to try to improve in some way. It also doesn't negate the fact there there are other ways to train and make progress too.

Great stuff sonny looking good.

What rep range do you use and what strength gains in dips & chins etc have you made in the 2 months using the 10/5 cadence?

Cheers mate
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tompuderbaugh

Great job.....!!!

And I agree with your comment that the most important component is total calorie count.

Most people who train with weights are too fat. In fact I can remember Arthur Jones saying that the quickest way for most trainers to improve their physique is not to gain 15 pounds, but to LOSE 15 pounds.

Most people (who have been training for a while) have more muscle than they give themselves credit for....Problem is, you just can't see it (because it's covered over by a layer of fat).

Once again, a terrific job!

Good training to all.
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sonny153

As humbling as it was, I started out with 3 reps in both chins and dips with no weight, a big surprise especially with the dips, as being an ex-powerlifter I worked my triceps very heavily. But I'd work on picture perfect form and that 10 sec push at the end and in a couple weeks I got to 4 reps with each, then after about a month and I got to 5 which is where I'm at now.

And in both cases the 5th rep still has room for improvement so I'm working on that now. I think rep wise my best feeling comes from reps of 4 - 6 although I sometimes start with 3. Each complete rep cycle takes about 20 - 22 sec and the feeling after just 1 set if its done right is unreal.
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sonny153

Thanks Tom, I'm not size-obsessed so I don't mind staying lean. During the winter I'll probably go up about 5 pounds, or I should say I'll probably gain about 5 lbs of fat but after New Years I'll take it off. You gotta live a little too, right?
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garethit

Hi Sonny,

Looking really impressive, 5'10, 185lbs doesn't sound much on paper by todays drugged up standards but you just go to show how impressive a physique of that size can be when the BF% is low enough.

A good example of what type of physique a natural trainee should be striving for IMO!

You say you train 2-3 times per week, do you use a full body routine or a split? Could you give an example of one of your recent workouts?

Thanks.
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entsminger

Virginia, USA

==Scott==
Sonny, by the picture you look like you could be a stand in for Pierce Brosnan (James Bond) except you actually have some impressive muscle there dude!
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sonny153

Haha thanks Scott! Garet I split my routine in half and alternate them every other day or sometimes every 3rd day so I workout 2 - 3 days a week..I'll post it soon as I can get more than a minute at a time here.
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