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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Brian Johnston

Ontario, CAN

As many of you know, I'll be releasing a new book soon (within a week). Below is a humorous section, which suggests some of the important aspects involved. This book is about optimizing appearance and development and not maximizing strength or other goals.

10 RULES ON HOW NOT TO BODYBUILD

RULE 1: Become a weight lifter by trying to see how much you can lift (for whatever number of repetitions); avoid the quality of the training experience for any particular muscle since it?s the quantity of what you lift that is vital to success.

RULE 2: Force yourself to keep lifting heavier weights by increasing outlying muscle participation (squeeze the heck out of all muscles to increase overall body force); this does not increase tension on the targeted muscles, but will drain you systemically and impress your ego ? and if you feel drained overall, then you must be on the right track.

RULE 3: In order to fulfill the above requirements, do not alter your program for as long as possible ? stick with the same exercises performed in the same manner until you become so frustrated by looking the same, even after increasing your lifting performance by 20% or 30% (and you feel like you?re going pop an eye-ball if you add any more weight to the leg press) that eventually you have to change to another program of doing the same exercises in the same manner repeatedly (and then keep that up for as long as possible). However, during this time maintain your belief in the numbers ? after all, math is a universal language that does not lie and it?s the most disciplined science we have; if the reps or how much you lift increase, then something good must be happening toward obtaining that superstar body you always wanted. As with any gambler, eventually you will win the jackpot so long as you remain consistent and keep playing those same cards.

RULE 4: Don?t even consider the idea that integrating different combinations of effort-sets-frequency-performance methods may have value and could stimulate change in muscles that are highly adaptable and have adapted to the ?routine? you have given them; people who think ?insanity is defined as doing the same things over and over and expect a different outcome? are themselves insane and not thinking logically ? eventually good things come to those who train hard (since intense effort is the key and the proverbial ?light switch? that allows muscle luminosity to shine down in all its glory).

RULE 5: In order to keep sets to a bare minimum, make certain your effort is 100% by the end of a set and on all sets, as this also ensures you will trigger the growth mechanism response; after all, there can?t possibly be any other factor in the overall demands of training that could contribute to triggering that cause-and-effect; it all comes down to how hard you train and if you feel like puking or passing out at the end of the set. And yes, don?t forget to add set extenders, such as forced repetitions, negatives and static holds that have you endure for another 30 or more seconds after already having reached failure? just in case reaching failure wasn?t quite enough on that particular day, or perhaps you can produce extra growth weeks or months from now from the added effort done today!

RULE 6: Avoid the pump and any deep feeling of congestion/fatigue in a muscle by keeping the number of sets you perform to a bare minimum; if you train as hard as possible and the numbers go up (in load or reps), what?s the point of performing additional sets beyond 1-2 for a muscle?

RULE 7: As you feel progressively more fatigued over the weeks, months and years, don?t forget to decrease the number of exercises performed, as well as your frequency? and to the point of barely training; at this juncture you can brag about doing 10-minute (or less) workouts every 14 days and how the massive loads you lift continue to climb (to the point of maxing out all the machines at your gym). You may want a better body, but surely the results in how much you lift someday will translate into muscle? like an alchemist turning base metal into gold.

RULE 8: As hypertrophy remains unchanged, muscles slowly flatten and body fat slowly increases (thus giving the illusion of greater size or bulk, particularly under your favorite XXL sweatshirt), mock those who do look good as their size is merely ?edema? and ?inflammation? from all that ?pumping,? as well as glycogen over-compensation ? in other words, their look isn?t real, an illusion, whereas you are the real deal! Your results in exercise gym performance speak for themselves!

RULE 9: In support of Rule 8, make certain to keep body fat levels high so that it is impossible to determine if growth is or is not occurring; that way you can forget about it as you focus on your weight ?lifting.? Concurrently, avoid any picture taking with your shirt off as photographic evidence is no evidence at all ? lighting can play tricks on your eyes and mind. Really, anyone who looks better than you in photos must be because of a pre-pump and trick lighting (shadows) and not because of how they train.

RULE 10: As time marches on, as you age and testosterone levels decrease, clarify to those who ask ?do you weight train?? or ?do you still weight train?? that you don?t have very good genetics and anyone who looks good must be on steroids ? even if those people weigh the same as you at the same height, yet look so much different; if not the drugs, then it must be all that inflammation and glycogen forced into the muscles.
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tsg2513

Florida, USA

Looking forward to it Brian.
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Grant D.

Illinois, USA

@Brian ...

eBook on Amazon? look forward to it.

However many still confuse the inter-relations of intensity, recovery, and volume reduction. All three will coincide and allow continued progress of size, mass, definition, strength, load, etc. Of course, all else being equal.

We cannot forget what Fred Hahn taught us nearly a decade ago ... (ruff quote from memory) ... "If you aren't getting stronger something is wrong. If you are getting stronger your must be getting bigger, bigger muscles lift more weight"

These rules of progress Ultra Hit imply no gaming-the-motion, minimal outroading, minimal momentum.

You see again, BBS, BBS2015, Ultra Hit aka THE NEW HIT REVOLUTION brunged me to 270 pounds and I AM still getting stronger and working harder at that sub-15% BF. As I said before to you, when I get near 12% I will definitely try some of your bb techniques, because I know they work with my rational mind :)
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duesingbc

Illinois, USA

Grant D. wrote:
@Brian ...

eBook on Amazon? look forward to it.

However many still confuse the inter-relations of intensity, recovery, and volume reduction. All three will coincide and allow continued progress of size, mass, definition, strength, load, etc. Of course, all else being equal.

Grant R,
It seems as though you are the one that is confused as Brian's list of 10 things not to do pertaining to bodybuilding incorporate just about everything you preach.

We cannot forget what Fred Hahn taught us nearly a decade ago ... (ruff quote from memory) ... "If you aren't getting stronger something is wrong. If you are getting stronger your must be getting bigger, bigger muscles lift more weight"

Are you seriously using Fred Hahn as a real example as someone that should be preaching bodybuilding advise? (deep sigh)

These rules of progress Ultra Hit imply no gaming-the-motion, minimal outroading, minimal momentum.

You see again, BBS, BBS2015, Ultra Hit aka THE NEW HIT REVOLUTION brunged me to 270 pounds and I AM still getting stronger and working harder at that sub-15% BF. As I said before to you, when I get near 12% I will definitely try some of your bb techniques, because I know they work with my rational mind :)


"Brunged" is not a real word. You are not 270lbs with 15% bodyfat. This is preposterous and you refuse to provide any evidence of such claim.

"I know they work with my rational mind"

You mean you know they "will" work? Perhaps your rational mind might want to learn how to spell first or research words that actually exist to convey your meaningless points. Post a pic and prove us wrong. The proof is in the pudding. However, at 270lbs and without any evidence of that being any muscle gain, I can only assume that the pudding is the only thing you've been stuffing your face with.

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entsminger

Virginia, USA

duesingbc wrote:
Grant D. wrote:
@Brian ...

eBook on Amazon? look forward to it.

However many still confuse the inter-relations of intensity, recovery, and volume reduction. All three will coincide and allow continued progress of size, mass, definition, strength, load, etc. Of course, all else being equal.

Grant R,
It seems as though you are the one that is confused as Brian's list of 10 things not to do pertaining to bodybuilding incorporate just about everything you preach.

We cannot forget what Fred Hahn taught us nearly a decade ago ... (ruff quote from memory) ... "If you aren't getting stronger something is wrong. If you are getting stronger your must be getting bigger, bigger muscles lift more weight"

Are you seriously using Fred Hahn as a real example as someone that should be preaching bodybuilding advise? (deep sigh)

These rules of progress Ultra Hit imply no gaming-the-motion, minimal outroading, minimal momentum.

You see again, BBS, BBS2015, Ultra Hit aka THE NEW HIT REVOLUTION brunged me to 270 pounds and I AM still getting stronger and working harder at that sub-15% BF. As I said before to you, when I get near 12% I will definitely try some of your bb techniques, because I know they work with my rational mind :)

"Brunged" is not a real word. You are not 270lbs with 15% bodyfat. This is preposterous and you refuse to provide any evidence of such claim.

"I know they work with my rational mind"

You mean you know they "will" work? Perhaps your rational mind might want to learn how to spell first or research words that actually exist to convey your meaningless points. Post a pic and prove us wrong. The proof is in the pudding. However, at 270lbs and without any evidence of that being any muscle gain, I can only assume that the pudding is the only thing you've been stuffing your face with.



==Scott==
Oh come on, who cannot believe Grant looks like a Yates? 270 pounds at 15% body fat? 270 pounds yes, but of what, ha ha.
Oh yea, he really thinks we've actually learned something from Fred Hahn?
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Brian Johnston

Ontario, CAN

First thing this morning I took photos of my legs... legs that squat and train under high-density-training conditions. Bodybuilding legs. Photos are a bit dark... not intentional... lighting looked fine through the camera.
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Brian Johnston

Ontario, CAN

This thread is about the concepts I am putting forward in a newly released book; I received permission from Dr. Darden to post... please ignore any posts you deem trolling so as not to junk up this thread with even more junk not on topic. Thank you.
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Brian Johnston

Ontario, CAN

A few select individuals received an advanced copy, including the well-known Randy Roach (author of Muscle, Smoke & Mirrors). He offered me a testimonial today on the book:

Very few men have penned as many words on the subject of resistance training as Arthur Jones, the man considered to be the father of High Intensity Training (HIT). Brian Johnston is one who can make such a claim. It is one thing to possess a sharp intellect, it is yet another to be able to govern that intelligence through an honest open mind such as Johnston has done over the past 20 years of his Iron Game endeavours. He has addressed this controversial industry through years of training and rehabilitating clients, publishing a myriad of articles, books, magazines and an entire fitness library while presiding for many years over a very successful training certification program, the International Association of Resistance Trainers (I.A.R.T.).

His latest contribution, ?High Density Training,? offers readers advanced schooling in pure bodybuilding. Brian not only distinguishes the craft of building muscle from that of strength training, powerlifting and weightlifting, but daringly advances the art of subjective (free styling) bodybuilding over that of the decades long orthodoxy of structured routines. Acknowledging other systems of building muscle, Johnston writes:

"There is on-going confusion in the weight training world as to what constitutes ?effective? application when trying to optimize muscle development. Yes, there is more than one way to ?skin a cat,? and certainly many ways to achieve one?s bodybuilding greatness (a passion and obsession among many males in particular); and with very few exceptions just about any weight training program (given enough effort and a drop of dedication) will produce some muscle hypertrophy. However, there are considerable differences in training application when it comes to optimizing hypertrophy to ?look? like a bodybuilder?"

Brian backs up his assertions by laying out numerous techniques and protocols designed specifically for pronounced muscle hypertrophy. Some of his methods may seem familiar to the experienced trainer, but I guarantee MOST will be new to all readers. His hard work, dedication and accumulated experience has manifested an expertise that is clearly evident in this captivating, easy to read manual. This book needs to be read by anyone wishing to consistently enhance and heighten their muscular appearance through resistance training.

Randy Roach ,
Author of Muscle, Smoke & Mirrors
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coalman426

legs look great.thats really what brings most guys into the elite level.looking forweard to the book ive had great results from the last one.
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Brian Johnston

Ontario, CAN

A few minutes between clients, I took an upper body shot with no pump... took off the shirt and snapped a shot. I'll have clearer ones in the book... have to take those this weekend when I have a chance. About four weeks away from age 50 and feeling good!
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skyhub

RULE 1: Become a weight lifter by trying to see how much you can lift (for whatever number of repetitions); avoid the quality of the training experience for any particular muscle since it?s the quantity of what you lift that is vital to success.

What do ?you? mean by quality in a repetition? And how would you think your so called quality is better then lower? This does not seem to make sense to me, as you lift a weight up and down.

RULE 2: Force yourself to keep lifting heavier weights by increasing outlying muscle participation (squeeze the heck out of all muscles to increase overall body force); this does not increase tension on the targeted muscles, but will drain you systemically and impress your ego ? and if you feel drained overall, then you must be on the right track.

Well you should, not always there are other ways, but you should try and keep lifting heavier weights, are you saying not to, and to lift lighter ones? Well squeeze the heck out of the muscles, means lifting faster, that will increase force. Of course more force creates more tension, how do you think it not? It?s very hard to drain a system.

Sorry can?t read on, you are saying not to do what everyone else does?
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skyhub

RULE 3:

Agree with you there. However you have people in this forum doing hit forever without growing much, are you talking about them, yes I would think you are a very high volume trainer that is trying to help.
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skyhub

Rule 4: is the same as three.
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Brian Johnston

Ontario, CAN

You would understand the gist of all I wrote based on the explanations in the book. You're not understanding a number of points (because I never clarified, and that's OK). Attempting to flex a muscle while lifting does make the movement go faster... sorry. I can make a movement last many seconds by squeezing hard, but that's besides the point (viz., flexing vs. blasting a weight up).

In any case... I'm high volume? I can train a body part in 10 minutes once a week. If that's high volume, then I guess I'm it. If it takes 10 minutes per body part once a week to look like I exercise with a decent build, then I'll make that effort. :-)
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Brian Johnston

Ontario, CAN

By quality of training and the quality of the training experience, I mean just that. Too many people focus on the numbers and thinking they are doing well just because they eked out another rep from last workout, or used an extra 5 pounds. That is weight lifting with a goal to achieve the numbers, as opposed to the fatiguing experience required in the targeted muscle for bodybuilding purposes.
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Brian Johnston

Ontario, CAN

TABLE OF CONTENTS

INTRODUCTION

BODYBUILDING AND NOT WEIGHT LIFTING
Adaptation and Specificity in Training
General vs. Specific Strength Improvement
Building Muscle with ?Sufficient? Stimulus
Protein Turnover
Sarcoplasmic Hypertrophy?
Developing a Strategy of Challenges
Peaking the Muscles
Challenging Some Notions
Machines vs. Free-weights
The Bane of Consolidation vs. Bodybuilding
10 Rules on How NOT to Bodybuild

PRACTICAL BODYBUILDING

REP & SET CHALLENGES
30-15-8
Zig-Zag Reps
50-Rep Challenge
Rest-Pause + Pump Combo
Extended Rest-Pause & Rest-Pause Clusters
Multi + Single Rep Combo
Leverage Combination
Cadence Variation
Reverse Stutter & Flex Combo
Tension/Rest Challenge
Steady-state Superset
Descending Cluster
Alternating Repetitions
Full + Burns Combo
Full + Zone Combo
Fractal Stutters
A Word of Caution on Loading

HOW'S THIS FOR VARIATION?
A Little More Guidance ? Specific & General Examples
Varying Repetitions & Set Volume

MUSCLEANEOUS
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Turpin

Legs look great Brian ... real , hard earned honest muscle .

Good luck with the book.

T.
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HeavyHitter32

Brian, I might be interested - are you taking orders via PM?
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noone

New York, USA

Did you do another book recently also? Or is this the one you mentioned about a year ago.
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Brian Johnston

Ontario, CAN

A year ago I released the Variation book/DVD set. Perhaps that is what you're thinking?
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Average Al

How does the coverage of this book compare to the others you have written? Is it a comprehensive summary of what you have learned to date, or is this thing called High Density Training mostly a new approach? Granted whatever you offer will be built upon what you've done before. I'm just wondering if this, in a sense, supercedes what you've published before, or if it might still be worthwhile to acquire some of your earlier books? For example, there isn't anything in the TOC about J-reps or Zone training. Does that mean those topics aren't given much coverage?
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Donnie Hunt

deleted

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Brian Johnston

Ontario, CAN

The concepts in this book build upon anything I've written before... arguments about application and where to go, but also new training ideas to get you there (strategies and practical methods). I detail 16 training methods in the book, two of which incorporate Zone Training. However, as you go through the text you will learn about integrating multiple methods into more complex methods, which may or may not include doing Zone Training, e.g., consider doing a stutter rep on the REVERSE portion of a rep, and then on the positive doing 2-3 bottom halves and then 2-3 top halves before repeating. Amazingly, few people even bother combining ideas for greater muscle challenges.
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Mr. Strong

Leg shot looks good.

Upper body pic? Was it just a bad pic or something? That doesn't look good.
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Mr. Strong

Is there a point where training gets a bit over-complicated? Are any of the above techniques really necessary? Has there been anything to even suggest they are better than the basics?
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