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
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Built 3 lbs muscle


Ted Tucker
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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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fighter58

hello everyone im new here, started doing HIT twice a week and my question is: ive been doing martial arts for 18 years and want to put some mass. the problem is that im a hardgainer and as you all know martial arts is very hard and aerobic style workout. Today im doing martial arts twice a week and im asking how can i combine the two? get some mass and still doing martial arts with high intensity training? try doing once a week HIT or 2 times?

Thank you all.
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Nautilus1975

If you have been doing martial arts for 18 years then you are likely older and have taxed your joints pretty thoroughly. I don't think heavy intense training will combine well with the explosive snappy extending and speed of light returning motions of strikes and kicks

Something may likely get pulled or torn. I was a Shitō-ryū practitioner with Jiu-Jitsu for the throwing style back in the 70s and 80s as well as a heavy lifter and we never really were able to combine the two successfully - sure recipe for a back spasm, joint injury or worse...we would cycle the training separately - took longer to advance in rank and make gains in lifting because you were always re adapting, BUT the recovery time from a serious injury may be lengthy or PERMANENT

Others may disagree, but I think most of the people build skills in fighting, then decide to get stronger, then re visit fighting after a limbering up period and cycle like that for years, OR they were big and strong first, then opted to take up fighting
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fighter58

Actually I'm quite young I have been doing martial arts since I was 4 years old. what is true is that from a young age since I was a teen my knees and back got hurt. that's why I'm thinking how can combine high intensity training with martial arts. I do after HIT feel sore but I see great results. not from gaining weight but with my body figure. I was thinking to do HIT once a week and two more times martial arts and maybe that's what I need to get some mass.
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Hitit

fighter58 wrote:
Actually I'm quite young I have been doing martial arts since I was 4 years old. what is true is that from a young age since I was a teen my knees and back got hurt. that's why I'm thinking how can combine high intensity training with martial arts. I do after HIT feel sore but I see great results. not from gaining weight but with my body figure. I was thinking to do HIT once a week and two more times martial arts and maybe that's what I need to get some mass.


I did MA for 15 years awhile doing HIT. Looking back one WO a week would have been better than two with what I was doing. It really depends on what's involved in your HIT wo and martial arts with the intensity, time and volume.

You may just have to experiment but I would stay with doing less and work your way up to what you need only if more, no more than that then the last amount necessity starting from the bottom up.
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dipsrule

Pennsylvania, USA

There used to be a guy who would post here who did martial arts.

He was trained by Jones and other from back in the early days of Nautilus.

His name is Jim Bryan. Trained 2 to 3 times a week as well a martial arts.

Dont over think it. Every individual person should try different things to see what will work for themselves.

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elDiabloBlanco

F58,

I would suggest a day's rest before and after the lifting session is required, can't have enough rest.

I would think one session is better than two, as stated earlier. Better to use the big compound exercises and keep the Volume Low. Use the Deadlift over the Squat (personal preference but the pulling aspect is more useful for us).

Being overly sore from lifting will adversely affect your technique and performance at the dojo. If you find yourself sore before beginning your workout at the dojo or lifting, skip training for that day. You may be doing more harm than good to yourself at this point.

I wish you luck and don't be afraid to experiment.

SW
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fighter58

so one time a week of HIT and two more of martial arts for mass. Thank you all I'll try it.
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elDiabloBlanco

A safety note on the Deadlift.

Find a qualified trainer to learn the proper DL form or you can hurt yourself badly.

Sw
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DNAHelix

New York, USA

If you have access to a good 1st 2nd generation Nautilus circuit and your recovery levels and oxygen capacity are high, them by all means look into the whole body HIT training twice a week.

Alternatively, on T-Nation there is a program by Jim Wendler called "beyond 5/3/1" I would sincerely recommend looking into this.

But first and foremost ask yourself a question "Are you a bodybuilder or a boxer/wrestler?" This will help you with training, realistic expectations etc.

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davise

I feel your pain brother. You have to determine what is your priority. I've recently started training for a half marathon also as well as doing martial arts. I have lost mass, but I have different goals these days. I have black belts in several different traditional martial arts and competed in judo, boxing and wrestling when younger. I focused on powerlifting for a few years. Now I train reality based self defense which is not as abusive on the joints.

My schedule is HIT once a week (currently 30/30/30 style), a short five mile run once a week at a fairly quick pace, a long run once a week (10+ miles), and self offense/defense training three days a week. One day a week I do something for fun like hike up and down hills with a weighted pack or take a long bike ride. In the summer when my pool is open I swim laps after work for 20 minutes in addition to the above. I have a lean/wiry muscular look now, but I am good with it at 50 years old especially since I am sporting a six pack at my advanced age. My schedule is not conducive to mass building, but I am good with it, and I feel really healthy all around.

As the previous poster said, what is your priority? Mine is not bodybuilding anymore although I still do HIT once a week to try and hold onto some of my muscularity.

A few key areas I focus on in my workouts are my grip strength,neck strength etc. YMMV
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DNAHelix

New York, USA

davise wrote:
I have a lean/wiry muscular look now, but I am good with it at 50 years old especially since I am sporting a six pack at my advanced age. My schedule is not conducive to mass building, but I am good with it, and I feel really healthy all around.


This is much better than the bulky look. Your BMI must be well under 30 to attain that. You heart will thank you for that. Plus in martial arts you need elongated muscles. Glad you have found a balance for your life.
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