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

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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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Hitit

simon-hecubus wrote:
Houston. Looks like our building is out of commission for 3 days and we can go back in tomorrow.

My office adjoins a hotel and there's a cojoining park area that was also designed as a drainage/catch basin.

When I went there Tuesday morning, the water was about 18 inches from the top of this basin. So I guess at the worst time, it must have run over the wall of the basin.


Yikes! Hope you still get paid! ;)
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simon-hecubus

Texas, USA

Hitit wrote:
Yikes! Hope you still get paid! ;)


Too busy right now to just sit home, so I put in a good half day Tue & Wed and even more with field work today.

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EricRamos

I'm in Texas too,El Paso, but Atlanta is closer to Houston than I am. Hot too, it was 96 degrees today.
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Brian Johnston

Ontario, CAN

Hello... I've developed several more HDT methods/application that I 'may' detail in a bulletin. Before I make the effort, I want to make certain people are interested (otherwise, why invest 20+ hours writing if no one wants to buy it?). The cost will be the usual $12, as per the last bulletin. Simply PM me or email me (most should have my email), rather than post on this thread. Thanks.
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Brian A Schamber

Texas, USA

I am going to give this a try on myself and see what happens (better late than never). I will need to lose a few pounds to "see" the effects. I am about 260 right now and think I might see things clearer if I get in the high 230's. Has anyone tried this while using Occlusion?
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Brian Johnston

Ontario, CAN

Boris Volkov (I think he's on this site) sent me photos recently, and the difference is very apparent. Previously you could tell he lifted some weights, but not he looks like he bodybuilds. I would ask that he submit his photos if interested as it's not up to me.
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BorisV

Maryland, USA

Brian Johnston wrote:
Boris Volkov (I think he's on this site) sent me photos recently, and the difference is very apparent. Previously you could tell he lifted some weights, but not he looks like he bodybuilds. I would ask that he submit his photos if interested as it's not up to me.


Thank you, Brian. I am eager to share my photos, because they represent a clear evidence that high-density training works (at least, for me) and works much better than other methods (at least, vs standard HIT). I am 42 y/o and have a 30-years training experience with sub-par genetics and abundance of slow-twitch fibers. High-density training allows me not only to drop the weight (especially around midsection), but also make and keep my muscles fuller and better defined. My Tanita body-scale as well as calipers show body fat percentage around 7-8%. My waist is 42% of my height, so that also confirms my low body fat level. (Funny, no one responded to my post regarding waist and body fat percentage). I have never looked that good before, and I fully attribute it to various high-density training techniques.


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BorisV

Maryland, USA

BorisV wrote:
Brian Johnston wrote:
Boris Volkov (I think he's on this site) sent me photos recently, and the difference is very apparent. Previously you could tell he lifted some weights, but not he looks like he bodybuilds. I would ask that he submit his photos if interested as it's not up to me.

Thank you, Brian. I am eager to share my photos, because they represent a clear evidence that high-density training works (at least, for me) and works much better than other methods (at least, vs standard HIT). I am 42 y/o and have a 30-years training experience with sub-par genetics and abundance of slow-twitch fibers. High-density training allows me not only to drop the weight (especially around midsection), but also make and keep my muscles fuller and better defined. My Tanita body-scale as well as calipers show body fat percentage around 7-8%. My waist is 42% of my height, so that also confirms my low body fat level. (Funny, no one responded to my post regarding waist and body fat percentage). I have never looked that good before, and I fully attribute it to various high-density training techniques.




And these are "before" photos

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1958

Texas, USA

Boris,super!! Good job!
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HeavyHitter32

There is no question in my mind that HDT and CTF-like approaches do something to increase leanness and overall muscularity. Every time I experiment going from this kind of approach to something heavier and much briefer, I look less trained. I'm starting to think part of the reason is hormonal. Even while eating the same amount of calories, the change is evident. With low volume, my measurements decrease, waist increases, and I look overly smooth and less vascular.

Great job, Boris.
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Equity

A very noticible and impressive improvement. Well done Boris!

Were the before and after photo's purposefully done to gauge the progress of the HDT training or were the before pics the last you took randomly before? My point is how long did you implement HDT to cause such an improvement as contrasted in the before and after images?

I believe rapid changes in physique can be accomplished very quickly when one applies a potent methodology consistently. Far quicker than most imagine.

Note to Mr. Johnston; why don't you consider having your material published by a big publisher so it's more well known and accessible in bookshops and online?

Job well done Boris!

Regards.
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garethit

Fantastic results!

Can I ask how long was it between the before and after photos and did you alter your diet during this period?

Thanks
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garethit

Fantastic results!

Can I ask how long was it between the before and after photos and did you alter your diet during this period?

Thanks
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Crotalus

Great job, Boris !

Maybe when you get a chance you could post an example of one of your workouts ? Either here or is the thread where we are all giving examples of our current training.

Also how you changed your diet if you did.

That's quite a transformation ... a lot of hard work went into it and it shows. Keep it up !
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Bastion

I've been training heavy low volume Heavy duty-ish since early March. My strength has increased remarkably on some movements while staying the same on others. In this time I've trained each bodypart directly every 12-16 days. I've gotten compliments on how much bigger I've gotten as well. As great as it is, I've also become deconditioned and my composition has suffered. Sure, I'm stronger and much bigger, in clothes.
Even while restricting my calories and riding the bike every day, my composition has suffered. I believe I looked my best and leanest while employing Gironda's 6x6 method and myo reps, clusters etc. On a 3 split, mon-wed-fri. I should also note that I'm 44 and have been at this for a few decades and lifetime natural.
Both methods obviously "work" depending upon the trainees goal, and perhaps age and metabolism etc. I see a few pro naturals who look great and thrive on training infrequently, but they are definitely in the minority.
Brian, do you have any vids of your methods?. I'm always interested in learning.
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too old

Boris, what is your current routine?
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BorisV

Maryland, USA

Equity wrote:
A very noticible and impressive improvement. Well done Boris!

Were the before and after photo's purposefully done to gauge the progress of the HDT training or were the before pics the last you took randomly before? My point is how long did you implement HDT to cause such an improvement as contrasted in the before and after images?

I believe rapid changes in physique can be accomplished very quickly when one applies a potent methodology consistently. Far quicker than most imagine.

Note to Mr. Johnston; why don't you consider having your material published by a big publisher so it's more well known and accessible in bookshops and online?

Job well done Boris!

Regards.


Thanks, Equity. Yes, the before and after photos were done purposefully, because in October 2018 I decided that I want to improve my physique by my next birthday (end of April). The decision was somehow driven by Brian Johnston's post on next year goals. So, the goal was to track my progress. I started in Nov 2018 and the last photos are from July 2019. The changes you see were achieved via HDT. I used to train HIT in the past, and for the last 4 years I was training predominantly using Vince Gironda methods, but any method has a short life (especially in my case, when I get accustomed very quickly). I also used stutter reps and JReps during the last 4 years, and some HIT style training since I have recently equipped by home gym with Nautilus machines. I hired Brian Johnston to provide a critical analysis of my workouts (I sent videos for review) and his advice was very valuable on a large number of points.
I used HDT exclusively during the period of Nov 18 - July 19, but you should understand that there are numerous techniques there within a general paradigm, so I picked number of techniques and utilized them on random basis: basic clusters, cluster build-ups, myo-reps, high-density rest-pause, tri-angular, ROM increases/decreases, stutters, zones and fractuals, converging and expanding reps, 30-15-8 and even kitchen sink sets where I used different techniques within the same set.
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BorisV

Maryland, USA

garethit wrote:
Fantastic results!

Can I ask how long was it between the before and after photos and did you alter your diet during this period?

Thanks


before photos are from April,18 (first pic), July 2018 (next three pics) and further three from Oct 2018 when I decided that a challenge is needed. Regarding diet: yes, I did, but they were not very dramatic. I have always had a very clean diet (whatever you mean by that), so it was always like meat, chicken, fish, eggs, dairy, vegetables, fruits, rice, buckwheat, with some breads, pastry and sweets occasionally. Unfortunately, after moving to US 4 years ago I started to notice that my body doesn't react well to local dairy (even raw dairy products from local farms) and grains. Even though I limited dairy and grains in my diet, they still caused a lot of trouble with my digestive system. So the part of transformation was related to my diet as well, and I eliminated dairy and grains completely. I am returning cheese back to my diet now, but do it very carefully. I never count calories or macros, although my nutrition regimen is pretty simple.
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BorisV

Maryland, USA

Crotalus wrote:
Great job, Boris !

Maybe when you get a chance you could post an example of one of your workouts ? Either here or is the thread where we are all giving examples of our current training.

Also how you changed your diet if you did.

That's quite a transformation ... a lot of hard work went into it and it shows. Keep it up !


Thanks, Crotalus!
In July, when the latest photos were taken, I was training almost every day (5-6 days on, 1-2 off), but each session was pretty short: max 20 min. From Nov to April I trained on a split routine 3 times a week: back/chest/delts, legs, and arms. Although a 5-day routine may not be sustainable on a long-term basis, on a short term it was better for me, because I could concentrate more on 2-3 adjacent muscle groups and keep blood/ pump in one area. So, on a 5-day routine it was like:
Day 1:
a) neck: Nautilus 2ST 4-way neck, 2 straight sets for each side of 15-25 reps, NTF;
b) traps: (i) cable shrugs in two-way fashion: back and up: either 30-15-8 method or high-density rest-pause (HDRP) aiming to reach 50-60 reps, (ii) Nautilus rowing torso: 1 kitchen sink set (couple of straight reps, stutters, thirds, expanding, converging, fractuals);
c) shoulders: Nautilus double shoulder lateral only part, build-up cluster (3-4-5-6-7-8); and Gironda Zorros (6x6 or HDRP for 50 reps).
2) chest: dips on Frank Zane's leg blaster for a warm up; then Nautilus 10 degree chest: 1 kitchen sink set, then Nautilus 2ST bench press (ROM increases/decreases). Sometimes I add 40 degree chest with a different technique or Bowflex decline press, if I feel like there is something left. Abs: Nautilus abdominal (HDRP or cluster build-up); 1 side crunch on Bowflex (straight 25-30 reps with focus on feeling and squeezing the muscles), and either Nautilus rotary torso (15-20 reps each side) or side bend on Nautilus OME,
3) mid back: Nautilus plate-loaded pullover (5x5 or 6x6, or cluster build-up or zones or stutters) or 2ST (ROM increasers/decreasers, or 30-15-8, or HDRP), then Vince Gironda's racing dive lat pull (HDRP or zones or 30-15-8). Occasionally, I add parallel pull-ups on OME as a first exercise.
Low-back: 2ST low back machine: thirds or HDRP or ROM increasers/decreasers or converging/expanding set.
4) Triceps: Nautilus multi-triceps(again, whatever technique I feel like doing at the moment or a mix of them in one set); Gironda's lunging extension with a rope (clusters); Bowflex triceps kick-backs and/or cable pushdowns. Bicep: Nautilus multi-bicep (various methods), Bowflex lying or sitting curl (30-15-8 or HDRP). Forearms: wrist curl on Bowflex; reverse of hammer curls with DBs; grip work.
5) Thighs: Duo Squat (up to 50 reps each leg straight or in HDRP fashion, or 30-15-8 or clusters or cluster build-ups); old Nautilus leg extension (tri-angular reps, or clusters, or HDRP, or 30-15-8). Once in 2-3 weeks I do either squats or lunges in Zane's Leg Blaster in HDRP fashion which are very tough.
Hams: 2ST sitting leg curl and Bowflex prone leg curl. Again, different techniques, sometimes decided on the go.
Calves: OME (halves or bodybuilding sandwich) up to 50 reps, 2 sets usually, and donkey calf or sitting calf, also 2 sets, commonly in HDRP.
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BorisV

Maryland, USA

Crotalus wrote:
Great job, Boris !

Maybe when you get a chance you could post an example of one of your workouts ? Either here or is the thread where we are all giving examples of our current training.

Also how you changed your diet if you did.

That's quite a transformation ... a lot of hard work went into it and it shows. Keep it up !


My diet in Oct 2018 (before starting the challenge):
Breakfast around 6:30am ? 7:00 am
a) Two soft-boiled eggs, one toast with butter, 1oz of hard cheese (Gouda, Cheddar or Swiss) or soft cheese (Camembert or Brie) and a small plate of strawberries / blueberries, coffee with milk and 1 tsp sugar; or
b) 3-4 eggs scrambled in butter with hard cheese grated on top, one toast with butter, coffee with milk and 1 tsp sugar; or
c) Two soft-boiled eggs, toast with butter, 150-200 grams of farmer?s full fat cottage cheese with 1 tbsp of jam or apple butter, coffee with milk and 1 tsp sugar. (If I use this option, I skip mid-morning snack).

Mid-morning snack around 9:30am ? 10:00am
a) Small espresso, small plate of fruit (pineapple, grapes) or 1 medium size apple or other fruit in season, 1oz of hard cheese (Gouda, Cheddar or Swiss) or soft cheese (Camembert or Brie), or
b) 150-200 grams of farmer?s full fat cottage cheese with 1 tbsp of jam or apple butter, cup of black tea of small cup of espresso, or
c) if I chose option c) for breakfast, I can have a cup of black hot tea and 1 tbsp of raw honey only as a mid-morning snack.

Lunch around 12:00pm ? 12:30pm
a) 1/3 ? ? pound of ground beef, chicken (red meat), lamb or pork, with ? - 1 cup of grains (steamed white rice, buckwheat or quinoa) and/or ? - 1 cup of mixed vegetables (either steamed or pickled, like cucumbers or sauerkraut). Cup of black tea, 1oz of soft cheese and 1 tbsp raw honey; or
b) home-made soup (based on beef or chicken broth), like borscht or chicken soup.

Afternoon snack around 3pm
a) a fruit (banana, or small apple, or other fruit in season) or handful of nuts (almonds, walnuts), and 1oz of soft cheese, or
b) 150-200 grams of farmer?s full fat cottage cheese with 1 tbsp of jam or apple butter, cup of black tea.

Dinner around 7pm:
? pounds of beef, fish or pork chop, 1 cup of vegetables (either mixed vegetables, or tomato/cucumber salad with sour cream, or spinach fried in olive oil with lemon and garlic, or sauerkraut and pickles, or grilled squash with olive oil, or boiled beets with 1 tsp of mayo). A ? glass of red wine. If I still hungry, I can have another 1oz of soft cheese as desert or 2-3 scoops of Trader Joe?s coffee ice-cream.

If I was not feeling well or was not hungry, I replaced any of the major meals (breakfast, lunch or dinner) with protein shake: glass of full-fat raw milk, 1 tbsp of raw cream, 25 g of ?Just Protein? powder, 1 tsp of maple syrup.

I drank about 1 liter of water between the meals (including glass of water before breakfast). Commonly I drink water only when I?m thirsty, during workout and during night. Several times I tried to increase my water intake, but it didn?t work due to frequent visits to a bathroom, and it looks like it lowered my core body temperature.

My diet Nov-July:
Breakfast: 4 eggs + 2 pieces of bacon, black coffee, small plate of blueberries and strawberries.
Mid-morning: espresso, 2 dates, 2 hard boiled eggs;
Lunch: 1/2 pound of beef (meatballs) with 1 cup of steams vegetables or 1/2 pound of ham with pickles and sauerkraut.
Mid-afternoon snack: espresso, 1 mid-sized fruit (peach) or 2 dates or prunes, 5-6 walnuts or almonds.
Dinner: 1/2 pound of beef, lamb, pork or chicken thigh, vegetables, glass of red wine.
During the day 1-2 cups of hot black tea (sometimes with lemon and ginger) and 2-3 cups of water.
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BorisV

Maryland, USA

too old wrote:
Boris, what is your current routine?


I try to change things VERY often, because my body become accustomed very fast, and i don't get the same physiological and psychological effect from training if I don't change things. So I have a general view of how many workouts a week I will have (from 3 to 5), what muscle groups I will train in a particular workout (3 way split of back/chest/delts, legs, arms, or 5-day split), and how many exercises for each body part (2-4). Commonly, I will decide on the go what technique / method I will use when I start doing the exercise. My focus is on feeling the muscle, achieving good pump and quality of multiple contractions with a short period of time. My poundages are moderate for me (most of you guys will consider them being pretty low), but I don't really care about the weighs being used. Besides, I train mostly on machines (vs barbells and dbs), and different machines feel differently and you use different weights (for instance, I use 100 pounds on plate-loaded Nautilus pullover and 150-170 pounds on 2ST pullover). I outlined one of my weekly set of workouts in an early response to Crotalus' question
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hit4me

Florida, USA

BorisV wrote:
Crotalus wrote:
Great job, Boris !

Maybe when you get a chance you could post an example of one of your workouts ? Either here or is the thread where we are all giving examples of our current training.

Also how you changed your diet if you did.

That's quite a transformation ... a lot of hard work went into it and it shows. Keep it up !

Thanks, Crotalus!
In July, when the latest photos were taken, I was training almost every day (5-6 days on, 1-2 off), but each session was pretty short: max 20 min. From Nov to April I trained on a split routine 3 times a week: back/chest/delts, legs, and arms. Although a 5-day routine may not be sustainable on a long-term basis, on a short term it was better for me, because I could concentrate more on 2-3 adjacent muscle groups and keep blood/ pump in one area. So, on a 5-day routine it was like:
Day 1:
a) neck: Nautilus 2ST 4-way neck, 2 straight sets for each side of 15-25 reps, NTF;
b) traps: (i) cable shrugs in two-way fashion: back and up: either 30-15-8 method or high-density rest-pause (HDRP) aiming to reach 50-60 reps, (ii) Nautilus rowing torso: 1 kitchen sink set (couple of straight reps, stutters, thirds, expanding, converging, fractuals);
c) shoulders: Nautilus double shoulder lateral only part, build-up cluster (3-4-5-6-7-8); and Gironda Zorros (6x6 or HDRP for 50 reps).
2) chest: dips on Frank Zane's leg blaster for a warm up; then Nautilus 10 degree chest: 1 kitchen sink set, then Nautilus 2ST bench press (ROM increases/decreases). Sometimes I add 40 degree chest with a different technique or Bowflex decline press, if I feel like there is something left. Abs: Nautilus abdominal (HDRP or cluster build-up); 1 side crunch on Bowflex (straight 25-30 reps with focus on feeling and squeezing the muscles), and either Nautilus rotary torso (15-20 reps each side) or side bend on Nautilus OME,
3) mid back: Nautilus plate-loaded pullover (5x5 or 6x6, or cluster build-up or zones or stutters) or 2ST (ROM increasers/decreasers, or 30-15-8, or HDRP), then Vince Gironda's racing dive lat pull (HDRP or zones or 30-15-8). Occasionally, I add parallel pull-ups on OME as a first exercise.
Low-back: 2ST low back machine: thirds or HDRP or ROM increasers/decreasers or converging/expanding set.
4) Triceps: Nautilus multi-triceps(again, whatever technique I feel like doing at the moment or a mix of them in one set); Gironda's lunging extension with a rope (clusters); Bowflex triceps kick-backs and/or cable pushdowns. Bicep: Nautilus multi-bicep (various methods), Bowflex lying or sitting curl (30-15-8 or HDRP). Forearms: wrist curl on Bowflex; reverse of hammer curls with DBs; grip work.
5) Thighs: Duo Squat (up to 50 reps each leg straight or in HDRP fashion, or 30-15-8 or clusters or cluster build-ups); old Nautilus leg extension (tri-angular reps, or clusters, or HDRP, or 30-15-8). Once in 2-3 weeks I do either squats or lunges in Zane's Leg Blaster in HDRP fashion which are very tough.
Hams: 2ST sitting leg curl and Bowflex prone leg curl. Again, different techniques, sometimes decided on the go.
Calves: OME (halves or bodybuilding sandwich) up to 50 reps, 2 sets usually, and donkey calf or sitting calf, also 2 sets, commonly in HDRP.


it appears you train each bodypart once per week?
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Crotalus

Thank you Boris for taking the time to give us the detailed answers.

After discovering HIT methods through Darden and Leistner and milking it for all I could, Brian Johnson was the next guy that opened my eyes to new, productive methods and was able to rid myself of the stubborn mind set I developed thinking that there was only one way to go about it.

If I had to pick the best thing I ever did in training and biggest mistake I ever made in my training they would be ;

- Best ; learning about HIT and the work ethic it instilled in you

- Worst ; believing it was the only way to do it while denouncing everything else that wasn't HIT for a long, long time.

Anyway, you keep up the great work !
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BorisV

Maryland, USA

hit4me wrote:
BorisV wrote:
Crotalus wrote:
Great job, Boris !

Maybe when you get a chance you could post an example of one of your workouts ? Either here or is the thread where we are all giving examples of our current training.

Also how you changed your diet if you did.

That's quite a transformation ... a lot of hard work went into it and it shows. Keep it up !

Thanks, Crotalus!
In July, when the latest photos were taken, I was training almost every day (5-6 days on, 1-2 off), but each session was pretty short: max 20 min. From Nov to April I trained on a split routine 3 times a week: back/chest/delts, legs, and arms. Although a 5-day routine may not be sustainable on a long-term basis, on a short term it was better for me, because I could concentrate more on 2-3 adjacent muscle groups and keep blood/ pump in one area. So, on a 5-day routine it was like:
Day 1:
a) neck: Nautilus 2ST 4-way neck, 2 straight sets for each side of 15-25 reps, NTF;
b) traps: (i) cable shrugs in two-way fashion: back and up: either 30-15-8 method or high-density rest-pause (HDRP) aiming to reach 50-60 reps, (ii) Nautilus rowing torso: 1 kitchen sink set (couple of straight reps, stutters, thirds, expanding, converging, fractuals);
c) shoulders: Nautilus double shoulder lateral only part, build-up cluster (3-4-5-6-7-8); and Gironda Zorros (6x6 or HDRP for 50 reps).
2) chest: dips on Frank Zane's leg blaster for a warm up; then Nautilus 10 degree chest: 1 kitchen sink set, then Nautilus 2ST bench press (ROM increases/decreases). Sometimes I add 40 degree chest with a different technique or Bowflex decline press, if I feel like there is something left. Abs: Nautilus abdominal (HDRP or cluster build-up); 1 side crunch on Bowflex (straight 25-30 reps with focus on feeling and squeezing the muscles), and either Nautilus rotary torso (15-20 reps each side) or side bend on Nautilus OME,
3) mid back: Nautilus plate-loaded pullover (5x5 or 6x6, or cluster build-up or zones or stutters) or 2ST (ROM increasers/decreasers, or 30-15-8, or HDRP), then Vince Gironda's racing dive lat pull (HDRP or zones or 30-15-8). Occasionally, I add parallel pull-ups on OME as a first exercise.
Low-back: 2ST low back machine: thirds or HDRP or ROM increasers/decreasers or converging/expanding set.
4) Triceps: Nautilus multi-triceps(again, whatever technique I feel like doing at the moment or a mix of them in one set); Gironda's lunging extension with a rope (clusters); Bowflex triceps kick-backs and/or cable pushdowns. Bicep: Nautilus multi-bicep (various methods), Bowflex lying or sitting curl (30-15-8 or HDRP). Forearms: wrist curl on Bowflex; reverse of hammer curls with DBs; grip work.
5) Thighs: Duo Squat (up to 50 reps each leg straight or in HDRP fashion, or 30-15-8 or clusters or cluster build-ups); old Nautilus leg extension (tri-angular reps, or clusters, or HDRP, or 30-15-8). Once in 2-3 weeks I do either squats or lunges in Zane's Leg Blaster in HDRP fashion which are very tough.
Hams: 2ST sitting leg curl and Bowflex prone leg curl. Again, different techniques, sometimes decided on the go.
Calves: OME (halves or bodybuilding sandwich) up to 50 reps, 2 sets usually, and donkey calf or sitting calf, also 2 sets, commonly in HDRP.

it appears you train each bodypart once per week?


Yes, at least, for the time being. I tried 2-times per week approach with Vince Gironda's methods, which necessitated few exercises and sets per muscle group per workout (in order to avoid overtraining and keep my workouts short), but I didn't notice better effect. At this moment, I think about adding a second leg workout into a weekly schedule, I don't think it will make a difference. Targeting a muscle group once per week with proper volume, intensity and density may be enough from overtraining perspective, and more frequent training can be reserved for blitz training / reaching a peak.
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