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
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Ted Tucker
Lost 41 lbs fat
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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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Training Sessions Per Week
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db144

How many weight training session per week?
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jn6047

4, but I train on a split routine.

jn6047
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Brian Johnston

Ontario, CAN

How many do you require to achieve your goals?
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DNAHelix

New York, USA

Two
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sgb2112

1 to 3.

1 full body session when recovery is compromised (work, sleep schedule interrupted, in-laws).

2 when everything is in order. Which it is most of the time.

3 when I do split routines. Push/legs/pull. Few weeks out the year.
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tifhw

Louisiana, USA

db144 wrote:
How many weight training session per week?


Such an interesting question, the depth, the thought, man you guys are bored.
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hdlifter

Depends on so many viables, 2-3 here.
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db144

Brian,
I didn't ask about goals. I asked how many sessions a week you were training.

tifhw,
Mouth breather go away, nobody needs your ignorant posts. Go back to drooling over old pictures of fat men.

d
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fbcoach

db144 wrote:
tifhw,
Mouth breather go away, nobody needs your ignorant posts. Go back to drooling over old pictures of fat men.

d


Just curious....is that a guy or girl?

Anyway, to answer the question: Modified Full-Body routine every 5th day.
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db144

fbcoach I'm not certain. I hope its a girl but you never know...

d
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DNAHelix

New York, USA

db144 wrote:
fbcoach I'm not certain. I hope its a girl but you never know...

d


DB, that is hilarious LOL ... good stuff brother.
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Brian Johnston

Ontario, CAN

Oh, sorry about that.

I train three times per week.

For two weeks I perform a split:

Back & Chest

Legs (might throw in forearms or other small muscles)

Arms & Shoulders

The days vary... I might train two days in a row... the odd time three days... I might take 1-2 rest days between each. It varies based on my schedule, mood, etc.

Then, on week three, I perform full body circuits... I currently have four circuits from which to choose and will rotate them.

I do the NTF circuits twice in that week with one other (third) workout dedicated to small bodyparts:

Rotator cuffs; low back machine; neck machine, abdominals and forearms.

I sometimes include forearms and rotator cuffs somewhere in my 'heavy' weeks.
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db144

Thank you for the input Brian. I see you prefer not to set your training schedule in stone and I can appreciate the flexibility. IMO too many people force themselves to train when they shouldn't and you'd think these people would outgrow that with experience but unfortunately most don't. We currently have a forum member proving that on another thread.

d
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db144

db144 wrote:
Thank you for the input Brian. I see you prefer not to set your training schedule in stone and I can appreciate the flexibility. IMO too many people force themselves to train when they shouldn't and you'd think these people would outgrow that with experience but unfortunately most don't. We currently have a forum member proving that on another thread.

d


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Brian Johnston

Ontario, CAN

Sometimes I skip things... depends on how I feel and my recovery. And I like the circuits on my off weeks. These are not ordinary circuits, but 30-second sets with short rests (usually 30 seconds)... done multiple times.... ranging from 30-50 minutes in length total with rests. More of a muscular endurance type training, but I respond better to my harder, heavier stuff when I intersperse these workouts.
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db144

Brian,

Can you give me an example of a circuit?

Thanks,

d
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Mega-duty

Brian Johnston wrote:
Sometimes I skip things... depends on how I feel and my recovery. And I like the circuits on my off weeks. These are not ordinary circuits, but 30-second sets with short rests (usually 30 seconds)... done multiple times.... ranging from 30-50 minutes in length total with rests. More of a muscular endurance type training, but I respond better to my harder, heavier stuff when I intersperse these workouts.


I have also noticed that i respond better with less aches and pains if i cycle heavier and lighter workouts.
Mentzers biggest mistake i think was to ignore training cycles.

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Turpin

3 times weekly

Mon-Wed-Fri , whilst eating high fat low carb & my blood sugar is stable , with Sat-Sun as rest and high carb eating days. To train on high carb days would only defeat the purpose of the eating plan.

T.
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Turpin

Mega-duty wrote:
Brian Johnston wrote:
Sometimes I skip things... depends on how I feel and my recovery. And I like the circuits on my off weeks. These are not ordinary circuits, but 30-second sets with short rests (usually 30 seconds)... done multiple times.... ranging from 30-50 minutes in length total with rests. More of a muscular endurance type training, but I respond better to my harder, heavier stuff when I intersperse these workouts.

I have also noticed that i respond better with less aches and pains if i cycle heavier and lighter workouts.
Mentzers biggest mistake i think was to ignore training cycles.



I would agree.

T.
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Brian Johnston

Ontario, CAN

This is the most basic one (the others I employ are more intricate or elaborate):

Leg ext
Leg press
Chin-up
Dumbbell row
Nautilus 10-degree flye
Dumbbell chest press
Nautilus lateral/delt raise
Cable curl
Cable pushdown

I will complete three circuits... one-minute rest between circuits... 30-second sets with a max of 30-seconds rest (sometimes I go straight to the next exercise, other times I grab a quick drink of water).

The first circuit is 1 1/2 reps; the second circuit stutter reps; the third circuit Zone halves.

I might do a fourth circuit based on Zone thirds... depends on how I feel.

I also mix up positioning... first ciruit will be narrow leg press, second will be moderate, third will be wide. With chins it's overhand, then neutral, then underhand. With dumbbell chest presses it's high incline, then low incline, the flat.

In effect, each ciruit involves a different way of lifting (e.g., stutter reps) and angle of attack.

Nothing goes beyond a level 9 out of 10.

Other circuit workouts involve supersetting exercises (e.g., pulldown and chest press)... and even giant sets (circuit 4 leg exercises x 3 circuits before moving onto 4 back exercises for 3 circuits). Another circuit has me building up exercises so that I start with:

Walking lunge + machine row (15 seconds rest between the two exercises and 30-seconds rest between circuits).

Then on the second circuit I add a third exercise (machine pulldowns). Then on the third circuit I add a machine chest press. Then on the fourth circuit another chest movement, etc., etc., until the final circuit of build-ups end with 10 exercises total. Very inviorating to say the least. But none of these circuits are meant to optimize strength or muscle... but to give everything a break from the heavy stuff while working on muscular endurance. Makes a nice mental break as well.
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HeavyHitter32

If I am training heavier, twice per week. If I am training lighter, three times per week.
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RX Fitness

New York, USA

Brian Johnston wrote:
This is the most basic one (the others I employ are more intricate or elaborate):

Leg ext
Leg press
Chin-up
Dumbbell row
Nautilus 10-degree flye
Dumbbell chest press
Nautilus lateral/delt raise
Cable curl
Cable pushdown

I will complete three circuits... one-minute rest between circuits... 30-second sets with a max of 30-seconds rest (sometimes I go straight to the next exercise, other times I grab a quick drink of water).

The first circuit is 1 1/2 reps; the second circuit stutter reps; the third circuit Zone halves.

I might do a fourth circuit based on Zone thirds... depends on how I feel.

I also mix up positioning... first ciruit will be narrow leg press, second will be moderate, third will be wide. With chins it's overhand, then neutral, then underhand. With dumbbell chest presses it's high incline, then low incline, the flat.

In effect, each ciruit involves a different way of lifting (e.g., stutter reps) and angle of attack.

Nothing goes beyond a level 9 out of 10.

Other circuit workouts involve supersetting exercises (e.g., pulldown and chest press)... and even giant sets (circuit 4 leg exercises x 3 circuits before moving onto 4 back exercises for 3 circuits). Another circuit has me building up exercises so that I start with:

Walking lunge + machine row (15 seconds rest between the two exercises and 30-seconds rest between circuits).

Then on the second circuit I add a third exercise (machine pulldowns). Then on the third circuit I add a machine chest press. Then on the fourth circuit another chest movement, etc., etc., until the final circuit of build-ups end with 10 exercises total. Very inviorating to say the least. But none of these circuits are meant to optimize strength or muscle... but to give everything a break from the heavy stuff while working on muscular endurance. Makes a nice mental break as well.


Looks very interesting I will have to give something like that a try...thanks for posting.

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NewYorker

New York, USA

4 in the gym

8 total

I am constantly shaking things up

Monday
1) Hip Extension
2) Leg Extension
3) Leg Curl
4) Hip Adduction
5) Hip Abduction
6) Calf Raise
7) Dorsi Flexion
8) Low Back

Tuesday
4 mile run

Wednesday
1) Pullover
2) Reverse Fly
3) Chest Fly
4) Shoulder Shrug
5) Rotary Torso
6) Hip Flexion

Thursday
3 mile jog + 400m to 1 mile sprint

Friday
1) Lateral raise
2) Biceps
3) Triceps Pressdown
4) 4 way neck
5) abdominal

Saturday
basketball

Sunday AM
Tennis

Sunday PM
1) Rotator cuff
2) wrist curl
3) reverse wrist curl
4) gripper

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farhad

Massachusetts, USA

Once every 3-5 days depending on schedule and amount of sleep(7-7 1/2 hours).

split routine: chest/back/shoulders & legs/arms/Abs/Neck



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Tomislav

New York, USA

db144 wrote:
How many weight training session per week?


Less than that; I usually train every 7-10 days.

I use a consolidation style routine that hasn't changed much in 20 years beyond adding and selecting gymnastic power moves commensurate for relative strength.
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