MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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Determine the Length of Your Workouts

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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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New Arm Growth: 17 3/4 Cold
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Episteme

Pennsylvania, USA

I've been on this site off and on for several years. I recently made new progress. My right upper arm now measures 17 3/4 inches (cold, taken with a tape made from thin newspaper like Arthur Jones did). Pumped, my right arm goes to 18 3/8. My left arm is about 1/2 inch smaller. I have very 'high' triceps, and average length biceps, and small wrists.

My height is 5'8 and I currently weigh 190 lbs. I've been consistently lifting (lifetime drug free) for more than a decade, never missing scheduled training.

While I do train in an 'abbreviated' and low frequency manner, I no longer perform true HIT workouts. I found that for the first few years, HIT really worked well. However, I just couldn't keep making progress, and the intensity coupled with the large poundages just fried my recovery. I now MUST perform lower intensity, higher volume workouts on a frequency of once every 3-4 days.

Just thought I'd share some new progress.
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HeavyHitter32

Can you post an example of your current workouts (sets, exercises, split vs whole body, etc.)? Thanks.
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coach-jeff

Louisiana, USA

Good work. Anything over 17 inches for a natural is very impressive. What do you think they'd be in really lean condition?
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Episteme

Pennsylvania, USA

Current program:

Performed once every 3-4 days

1)Trap Bar Squat
2)Seated Dumbbell Press
3)Bench Press
4)Chin-up
5)Incline Dumbbell Curl
6)Pullover and Press

Sets and reps vary. For Bench Press and Trap bar and Chin ups, I keep the reps in the 4-8 range, and usually do 3-5 work sets. Nothing to failure. Arms get higher reps (12-20) with strict form.

I've found that my body no longer can recover if I go anywhere near failure.
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Episteme

Pennsylvania, USA

Thanks.

I'd probably be able to stay above 17 if I leaned down and lost 15 lbs.
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Equity

Good job! Well done.
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Nwlifter

Awesome, over 17 at 190?? That is great! Congrats!!!
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PTDaniel

Episteme wrote:
Thanks.

I'd probably be able to stay above 17 if I leaned down and lost 15 lbs.


Do you know your current body fat %?
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Episteme

Pennsylvania, USA

Thanks.

I have no idea what my bodyfat percentage is.

In an article written by Darden from 2007, he gives instructions on calculating the difference between the flexed arm and the relaxed arm. Following those instructions precisely, my relaxed arm measures 16. My flexed upper arm is 17 3/4. That's a difference of 1 3/4 inches. Darden states that a 1.5 inch difference is approximately 10 percent bodyfat.

I'm probably NOT 10 percent bodyfat. If I had to guess, I'd say around 15 percent or slightly higher.

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PTDaniel

Episteme wrote:
Thanks.

I have no idea what my bodyfat percentage is.

In an article written by Darden from 2007, he gives instructions on calculating the difference between the flexed arm and the relaxed arm. Following those instructions precisely, my relaxed arm measures 16. My flexed upper arm is 17 3/4. That's a difference of 1 3/4 inches. Darden states that a 1.5 inch difference is approximately 10 percent bodyfat.

I'm probably NOT 10 percent bodyfat. If I had to guess, I'd say around 15 percent or slightly higher.



10% body fat borders on shredded. Many men will have a visible six pack at that percentage.

Out of curiosity, what do you carry?
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Episteme

Pennsylvania, USA

Yeah, I'm sure I'm not 10 percent. Frankly, I was never interested in being lean. I've always wanted to be BIG. The hard thing with being drug free is getting big with putting on too much fat. It's a difficult balance.

That's a S&W model 539, made around 1981. I'm also a big fan of the 1911.
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Rikus

I'm impressed, I'm over 6'2", weigh 250lbs (okay....I'm not lean!) and I scrape the edges of 17 inches (back down to 16.75.)

I'm interested to know more. What did you arms measure before your recent progress and what do you think attributed to the growth.

I've recently bought Brian's HDT book. I'm hesitant as I get results with my collection of Dardenesque intensity routines, but am willing to try some ideas from Brian's books. Tried his 30-15-8 for arms not to failure, 2 rounds of it in one session and did get quite the pump that I was not expecting from boring straight sets with rests.

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Crotalus

deadmanemailing wrote:
Tried his 30-15-8 for arms not to failure, 2 rounds of it in one session and did get quite the pump that I was not expecting from boring straight sets with rests.



Try it in reverse too ; try 5, 10 and 20 with only enough time to drop the pin about 40% each time. Make that first five reps all you can do ...

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Episteme

Pennsylvania, USA

Thanks.

I've been lifting seriously, without any layoffs, for a decade. I started out with a bodyweight of 130 lbs, stick thin. Training and eating was the recipe. I remember once I got to the 16.5 mark, gains got REALLY TOUGH. It took years to get to 17. Once at 17, additional growth became very very tough.

Before my most recent progress, I was stuck around 17 cold for a long while. I decided it was time to do a 'clean bulk'. Lots of whole milk every day. I also make my own 'shakes' that I drink 2-3 times per day in addition to lunch and dinner. The shake consists of 3-4 raw eggs, milk or juice, honey, and weight gainer powder. This I got from Arthur Jones in one of his Nautilus bulletins.

Training is very basic. I have found that once I achieved a certain foundation of 'raw strength' (ie:barbell curl 120 x 10), additional growth came from lighter weights, strict form, 3-4 sets. The 'pump' seems to be more important once I got 'big'. Again, I cannot go anywhere near failure anymore. My body just cannot recover from that intensity. I find I need to train smart instead of insanely hard these days.

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PTDaniel

Crotalus wrote:
deadmanemailing wrote:
Tried his 30-15-8 for arms not to failure, 2 rounds of it in one session and did get quite the pump that I was not expecting from boring straight sets with rests.



Try it in reverse too ; try 5, 10 and 20 with only enough time to drop the pin about 40% each time. Make that first five reps all you can do ...



Try 30 reps in the contracted half, 8 reps in the stretched half, and 15 full range reps to finish.

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gdm

can you elaborate on what you mean by staying away from failure?

i.e. how many reps left in tank after your last set. What method of progression (weights, reps, sets ) while staying away from failure.
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Crotalus


Try 30 reps in the contracted half, 8 reps in the stretched half, and 15 full range reps to finish.


Nice ... have to try that next workout. .... the combinations in Zones are endless !
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Episteme

Pennsylvania, USA

Here's an idea of 'staying away from failure'.

For bench press, I work in the 68-85 percent of 1RM range, doing 3-5 sets of 4-7 reps. So lets say I can bench press about 10 reps (all out) with 275. If I'm doing a light cycle, I'll do 255 for 3 sets of 7. I'll work up to doing 4 sets of 5 with 275.

I'm training pretty heavy, but I'm leaving a lot in the tank. No where near failure.

I've found that if I do an all out set to failure more than just on the very rare occasion to test my limits, I never fully recover from those workouts.
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hdlifter

That's a chunky arm, well done! I am with you about being "big" over being lean and cut, I have always admired the bulked type look, versus the skinned rabbit approach...as Ell discussed in BIG. More power to you!
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Brian Johnston

Ontario, CAN

There's always the in-between... carrying as much bulk while carrying as little fat as possible. That way you still look hard or solid and you're as large as possible without looking smooth (and without any size being contributed to fat). If a person feels subconscious about taking his shirt off, but wears t-shirts and tanks, then that says something.

Now, I'm not talking about the poster... not in the least. I'm talking about people who are into the bulk thing, and yet are embarrassed of their guts, but will show off their arms and delts, etc. Well, everything is attached to the entire body and few on here are willing to show what they got with their shirts off completely... and the same is true in the real world (a lot of steroid guts walking around as well).
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hdlifter

True, there's a happy medium. Like some of the champs I've met over time. The one which left the worse impression was Jeff King. The audience had to almost beg him to take off his shirt, and we immediately knew why when he reluctantly agreed. He was nothing like he looked on stage, in fact the guy sat next to me looked far better.

I like the 50's and 60's look, where they looked big not ripped to shreds. That is more healthy and natural for Mr Average, than striving to resemble an anatomy chart! As some inevitably do.
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