"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.
traunsee wrote:
southbeach wrote:
One set TTF IS sufficient but must FOCUS!
It is not sufficient after training this way for 6 months. You have been here for five years; you have been doing HIT for how many years? twelve, and you have NOT built any muscle after the initial gains, this happened to me, and to everyone who has tried HIT, fact not fiction, problem I had no one to tell me I was wrong at first, when I did I then knew I was wrong, and trained explosively and with multi sets, as IF YOU LIFT SLOW, YOU CAN NOT GENERATE ENOUGH FORCE TO LIFT A WEIGHT THAT YOU CAN IF YOU LIFT EXPLOSIVELY, THUS WHEN LIFTING EXPLOSIVELY, YOU WILL BE LIFTING MORE WEIGHT, SO MORE FORCE OUTPUT, MORE IMPULSE AND MORE TENSION, 4/4 = 100 pounds used, explosive = 130 pounds used, lift 130 pounds multi times = 10 fold more tension on your muscles.
southbeach wrote:
Many conditions must be met:
1) Restraint. Other BP's/segments must be constrained and therefore prevented from contributing to the torque about target muscle.
This way you will use less weight, putting less tension per unit of time on the muscles.
southbeach wrote:
I cannot stress this euf. A seatbelt in a machine or sitting on a bench for free weighters is not sufficient.
PLEASE PLEASE PLEASE, JUST TRY WHAT I SAID, I WANT YOU TO GROW, AND EAT MORE, I learnt the hard way.
southbeach wrote:
Position oneself, then focus don't MOVE AOB (any other bodypart!)..i like to call this "joint focus".
As I said, you will then be using so little weight; you will hardly be stressing the muscle at all.
southbeach wrote:
The slightest movement of your COM (center of mass) for instance while performing a seated press with a barbell will lose F.O.C.U.S. to target muscle.
never lose focus
You have to stress the stabilisers to build the other muscles.
southbeach wrote:
ps BTW, this leads to what BB's term "feel". They feel the resistance.
All bodybuilders train the way I do.
southbeach wrote:
2) Sufficient reps. 8 reps is bare bare minimum. over 10 closer to 12 is sweet anabolic spot (imo). yes, AJ said 8-12 reps for most sets. but you'll only be around "eigh"t after adding weight! because you've successfully reached 12.
3)
4)
Try this for 30 sets, twice per week.
My triceps that are done twice per week were this.
Triceps pressdown 1 x 20,
15 seconds,
Triceps machine 1 x 20,
15 seconds,
Triceps extension 1 x 20.
Rest 1 minute and repeat the cycle 5 times in all.
Add weight.
Triceps pressdown 1 x 8,
15 seconds,
Triceps machine 1 x 8,
15 seconds,
Triceps extension 1 x 8.
Rest 1 minute and repeat the cycle 5 times in all.
30 sets in all.
southbeach wrote:
Most of your time will be spent over 10 in this scheme. adding weight too soon before you know it your at 5 or 6, struggling and shifting in the seat.
No good. :/
My way you always add weight to each new training session, as you?re using enough force to stress the muscles, and you do each and even set, failure is a thing of the past, that is until you build enough muscle as you don?t need much more.
southbeach wrote:
3) ISOLATION. Too many BP's (bodyparts) involved REDUCE intensity not increase it (to target muscle) contrary to many belief.
4) Sufficient frequency. I suspect many train too INfrequenly with too much volume. Many of AJ's routines are low in volume but 3 times per week.
The squeaky wheel gets the grease.
Legs twice a week, 22 sets in all and about 120 reps in all, triceps see above, 60 sets a week, same for biceps forearms, and should, lats and chest worked once a week.
HOW DO YOU THINK YOUR MUSCLES NEED TO GROW WHEN YOU DOING SUCH LITTLE TRAINING THAT YOU ARE HARDILY STRESSING THEM. You do 1 x 10 = 1 minute, why do you think your muscles will grow if you work them for just 1 minute per week ??? There are 10080 minutes in a week, and you just train them for 1 minute and think they will grow, I mean a women gets more stress on the muscles doing half hour of housework to your 1 minute, 1 minute that means not working them for 99.99% of the time, and you expect them to grow from that, why, why would they need too.
southbeach wrote:
5) Rep speed. Ballistic reps lead to poor "feel", poor isolaation and poor tension in target muscle. And IBS (inadvertent body shifting.
Slow, steady, methodical, HARD.
as IF YOU LIFT SLOW, YOU CAN NOT GENERATE ENOUGH FORCE TO LIFT A WEIGHT THAT YOU CAN IF YOU LIFT EXPLOSIVELY, THUS WHEN LIFTING EXPLOSIVELY, YOU WILL BE LIFTING MORE WEIGHT, SO MORE FORCE OUTPUT, MORE IMPULSE AND MORE TENSION, 4/4 = 100 pounds used, explosive = 130 pounds used, lift 130 pounds multi times = 10 fold more tension on your muscles.
Do you people want to get bigger and stronger, or are you in a very disciplined club, that tells you what to do, and you will stick to what they tell you to do, even if it actually means you lose muscle in the long run, and that if you stopped doing it, you would in 6 months look like you always wanted, like most or people that lift weights, or are you paying people to tell you what to do, OR DO YOU WANT TO BUILD MUSCLE AT ANY COST.
I will be going on holidays soon, thus you will have lots of photos of me when I come back.
traunsee wrote:
southbeach wrote:
One set TTF IS sufficient but must FOCUS!
It is not sufficient after training this way for 6 months. You have been here for five years; you have been doing HIT for how many years? twelve, and you have NOT built any muscle after the initial gains, this happened to me, and to everyone who has tried HIT, fact not fiction, problem I had no one to tell me I was wrong at first, when I did I then knew I was wrong, and trained explosively and with multi sets, as IF YOU LIFT SLOW, YOU CAN NOT GENERATE ENOUGH FORCE TO LIFT A WEIGHT THAT YOU CAN IF YOU LIFT EXPLOSIVELY, THUS WHEN LIFTING EXPLOSIVELY, YOU WILL BE LIFTING MORE WEIGHT, SO MORE FORCE OUTPUT, MORE IMPULSE AND MORE TENSION, 4/4 = 100 pounds used, explosive = 130 pounds used, lift 130 pounds multi times = 10 fold more tension on your muscles.
southbeach wrote:
Many conditions must be met:
1) Restraint. Other BP's/segments must be constrained and therefore prevented from contributing to the torque about target muscle.
This way you will use less weight, putting less tension per unit of time on the muscles.
southbeach wrote:
I cannot stress this euf. A seatbelt in a machine or sitting on a bench for free weighters is not sufficient.
PLEASE PLEASE PLEASE, JUST TRY WHAT I SAID, I WANT YOU TO GROW, AND EAT MORE, I learnt the hard way.
southbeach wrote:
Position oneself, then focus don't MOVE AOB (any other bodypart!)..i like to call this "joint focus".
As I said, you will then be using so little weight; you will hardly be stressing the muscle at all.
southbeach wrote:
The slightest movement of your COM (center of mass) for instance while performing a seated press with a barbell will lose F.O.C.U.S. to target muscle.
never lose focus
You have to stress the stabilisers to build the other muscles.
southbeach wrote:
ps BTW, this leads to what BB's term "feel". They feel the resistance.
All bodybuilders train the way I do.
southbeach wrote:
2) Sufficient reps. 8 reps is bare bare minimum. over 10 closer to 12 is sweet anabolic spot (imo). yes, AJ said 8-12 reps for most sets. but you'll only be around "eigh"t after adding weight! because you've successfully reached 12.
3)
4)
Try this for 30 sets, twice per week.
My triceps that are done twice per week were this.
Triceps pressdown 1 x 20,
15 seconds,
Triceps machine 1 x 20,
15 seconds,
Triceps extension 1 x 20.
Rest 1 minute and repeat the cycle 5 times in all.
Add weight.
Triceps pressdown 1 x 8,
15 seconds,
Triceps machine 1 x 8,
15 seconds,
Triceps extension 1 x 8.
Rest 1 minute and repeat the cycle 5 times in all.
30 sets in all.
southbeach wrote:
Most of your time will be spent over 10 in this scheme. adding weight too soon before you know it your at 5 or 6, struggling and shifting in the seat.
No good. :/
My way you always add weight to each new training session, as you?re using enough force to stress the muscles, and you do each and even set, failure is a thing of the past, that is until you build enough muscle as you don?t need much more.
southbeach wrote:
3) ISOLATION. Too many BP's (bodyparts) involved REDUCE intensity not increase it (to target muscle) contrary to many belief.
4) Sufficient frequency. I suspect many train too INfrequenly with too much volume. Many of AJ's routines are low in volume but 3 times per week.
The squeaky wheel gets the grease.
Legs twice a week, 22 sets in all and about 120 reps in all, triceps see above, 60 sets a week, same for biceps forearms, and should, lats and chest worked once a week.
HOW DO YOU THINK YOUR MUSCLES NEED TO GROW WHEN YOU DOING SUCH LITTLE TRAINING THAT YOU ARE HARDILY STRESSING THEM. You do 1 x 10 = 1 minute, why do you think your muscles will grow if you work them for just 1 minute per week ??? There are 10080 minutes in a week, and you just train them for 1 minute and think they will grow, I mean a women gets more stress on the muscles doing half hour of housework to your 1 minute, 1 minute that means not working them for 99.99% of the time, and you expect them to grow from that, why, why would they need too.
southbeach wrote:
5) Rep speed. Ballistic reps lead to poor "feel", poor isolaation and poor tension in target muscle. And IBS (inadvertent body shifting.
Slow, steady, methodical, HARD.
as IF YOU LIFT SLOW, YOU CAN NOT GENERATE ENOUGH FORCE TO LIFT A WEIGHT THAT YOU CAN IF YOU LIFT EXPLOSIVELY, THUS WHEN LIFTING EXPLOSIVELY, YOU WILL BE LIFTING MORE WEIGHT, SO MORE FORCE OUTPUT, MORE IMPULSE AND MORE TENSION, 4/4 = 100 pounds used, explosive = 130 pounds used, lift 130 pounds multi times = 10 fold more tension on your muscles.
Do you people want to get bigger and stronger, or are you in a very disciplined club, that tells you what to do, and you will stick to what they tell you to do, even if it actually means you lose muscle in the long run, and that if you stopped doing it, you would in 6 months look like you always wanted, like most or people that lift weights, or are you paying people to tell you what to do, OR DO YOU WANT TO BUILD MUSCLE AT ANY COST.
I will be going on holidays soon, thus you will have lots of photos of me when I come back.
Traunsee
Interesting post. Ok, explain to mean how shifting in one's seat leads to increased tension?
Let's say for sake of example I'm doing a standing barbell curl. I'm using a 100lbs, the first rep my form is impeccable, with a fixated torso and movement only about the elbow I curl the weight to my chest and lower it with same impeccable form.
On the second rep however with same 100lbs I bend backward deliberately at the waist as the weight reaches my chest.
How does the form in the second rep lead to greater tension in the biceps vs the first rep with impeccable restraint? Look forward to your reply, I may learn something here.
