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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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Rob's 'No More Excuses' Log
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sirloin

Hey StuKE, thanks man:)

Your 100% correct and its something am cognisant of. Initial I started employing static holds to work around a few injuries, but actually found them to be (for me) the quite productive and enjoyable method.

Ive found a few things help a little, firstly I keep the holds short, ill perform between two and three several second holds with 10-15 second rest pauses. (Turpin and Chicco recommend this to me a few years back).
Secondly I never fully grip, I leave the thumb out, If you notice my thumb is on top of the hammer row handle, not around it (this is the only movement I use straps on though), on machine pec deck, laterals, preacher curls, underhand pulldowns etc, I use a thumbless grip which means I cant grip too hard.
On the leg press, I use a seated leverage leg press, this version reduces intracranial pressure, I also like it because I can set the depth for deadstarts, static holds, negative only etc, and the arch of the machine reduces pressure on my low back.

Ive also contemplating no longer going to out failure, I think it was your good self mentioned recently about that last all out rep driving blood pressure way up?

Cheers Rob







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StuKE

sirloin wrote:
Hey StuKE, thanks man:)

Your 100% correct and its something am cognisant of. Initial I started employing static holds to work around a few injuries, but actually found them to be (for me) the quite productive and enjoyable method.

Ive found a few things help a little, firstly I keep the holds short, ill perform between two and three several second holds with 10-15 second rest pauses. (Turpin and Chicco recommend this to me a few years back).
Secondly I never fully grip, I leave the thumb out, I you notice my thumb is on top of the hammer row handle, not around it (this is the only movement I use straps on though), on machine pec deck, laterals, preacher curls, underhand pulldowns etc, I use a thumbless grip which means I cant grip too hard.
On the leg press, I use a seated leverage leg press, this version reduces intracranial pressure, I also like it because I can set the depth for deadstarts, static holds, negative only etc, and the arch of the machine reduces pressure on my low back.

Ive also contemplating no longer going to out failure, I think it was your good self mentioned recently about that last all out rep driving blood pressure way up?

Cheers Rob

You have certainly thought about all this and know your stuff. The thumbless grip - is that to lessen the pressure a little?
Very wise to avoid the all out final rep, my scary leg press incident aside, I have found certain exercises have lead to weird, worrying effects when using a heavy (to me) weight as I approach failure. Seems sometimes the muscles are not the weakest link in the chain.
I look forward to reading your blog as it continues, and you have definitely motivated me to stop with my excuses and apply myself!








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HeavyHitter32

sirloin wrote:
Ive also contemplating no longer going to out failure, I think it was your good self mentioned recently about that last all out rep driving blood pressure way up?

Cheers Rob


Yep, the greater the intensity level and the greater the load increases blood pressure as well as potential arterial constriction. In other words, low reps/TUT to failure poses the greatest risk.
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hit4me

Florida, USA

have you ever tried drinking four ounce glasses of beetroot juice twice a day, I I started drinking this a week ago and have been monitoring my blood pressure. Over the course of the week my blood pressure has dropped 10 to 15 points, and I feel like I have more energy.

I also am training 4 seconds positive, 4 second hold and 4 second negative to mmf...this reduces the weight which also reduces the pressure...I have found that when I use extreme heavy weights for normal tut, my pressure would skyrocket...I don't strain and grunt like I used to

I have found this works me, not saying it will for you...just sharing information

do you train full body or split your body up?
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sirloin

StuKE wrote:
sirloin wrote:
Hey StuKE, thanks man:)

Your 100% correct and its something am cognisant of. Initial I started employing static holds to work around a few injuries, but actually found them to be (for me) the quite productive and enjoyable method.

Ive found a few things help a little, firstly I keep the holds short, ill perform between two and three several second holds with 10-15 second rest pauses. (Turpin and Chicco recommend this to me a few years back).
Secondly I never fully grip, I leave the thumb out, I you notice my thumb is on top of the hammer row handle, not around it (this is the only movement I use straps on though), on machine pec deck, laterals, preacher curls, underhand pulldowns etc, I use a thumbless grip which means I cant grip too hard.
On the leg press, I use a seated leverage leg press, this version reduces intracranial pressure, I also like it because I can set the depth for deadstarts, static holds, negative only etc, and the arch of the machine reduces pressure on my low back.

Ive also contemplating no longer going to out failure, I think it was your good self mentioned recently about that last all out rep driving blood pressure way up?

Cheers Rob

You have certainly thought about all this and know your stuff. The thumbless grip - is that to lessen the pressure a little?
Very wise to avoid the all out final rep, my scary leg press incident aside, I have found certain exercises have lead to weird, worrying effects when using a heavy (to me) weight as I approach failure. Seems sometimes the muscles are not the weakest link in the chain.
I look forward to reading your blog as it continues, and you have definitely motivated me to stop with my excuses and apply myself!










Yeah, a doctor showed me with a an old school spring hand gripper and Bp cuff how much of an increase happens when the thumb is engaged. Quick shocking!
With the last rep, i no longer believe its required, overload yes, but not failure.

Best of luck with your training mate:)




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sirloin

HeavyHitter32 wrote:
sirloin wrote:
Ive also contemplating no longer going to out failure, I think it was your good self mentioned recently about that last all out rep driving blood pressure way up?

Cheers Rob


Yep, the greater the intensity level and the greater the load increases blood pressure as well as potential arterial constriction. In other words, low reps/TUT to failure poses the greatest risk.


Interesting, its something ill consider. Cheers man.

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sirloin

hit4me wrote:
have you ever tried drinking four ounce glasses of beetroot juice twice a day, I I started drinking this a week ago and have been monitoring my blood pressure. Over the course of the week my blood pressure has dropped 10 to 15 points, and I feel like I have more energy.

I also am training 4 seconds positive, 4 second hold and 4 second negative to mmf...this reduces the weight which also reduces the pressure...I have found that when I use extreme heavy weights for normal tut, my pressure would skyrocket...I don't strain and grunt like I used to

I have found this works me, not saying it will for you...just sharing information

do you train full body or split your body up?


Never tried that, but sounds good, thats a considerable drop. Ive actually been going for brisk 3-7 mile brisk daily walks for the last couple of weeks along the coast line and my bp has went from 145/85 to 130/80. Ive also been trying out meditation techniques. Next time i see my doc am going to ask to come off the bp meds.

With cadance, i actually found the longer the tut the worse i felt and the longer the recovery period i needed, wereas a heavy load ( relative term i know )
with rest pause seems to work best for me.

I prefer a 3 way split, usually no more than 3-4 exercises, and i perfer to train 3 days in row followed by 2-4 days recovery. Brian Johnston talked about this a few years back, he mentioned something about riding a "metabolic wave" of sorts from the first workout. Took a bit of getting used to, but It works well really will for me.
Having bipolar, i dont like being in crowed places/gyms, i get really uneasy, ideally i train late on a Friday, Saturday and Sunday night. If i have to train during the week, i train during lunch time when the gyms quieter.

Thanks for the info, will give the beetroot juice a try, am all for natural methods:)


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Nwlifter

beetroot juice, never heard of it, what's in it that helps BP so much?
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hit4me

Florida, USA

Nwlifter wrote:
beetroot juice, never heard of it, what's in it that helps BP so much?


nitric oxide, therefore it opens up the arteries and allows the blood flow more freely and gets more oxygen to the brain

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simon-hecubus

Texas, USA

NOx?! That's the stuff Hugh Jackman chugs to look more vascular before Wolverine fight scenes.

I guess the BRJ is at more medicinal levels than all those 'NOx Pump!' supplements you see in the sports nutrition section?
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StuKE

I have used beetroot juice on and off for a while, couldn't say if it has lowered my blood pressure as my pressure was ok to start with, but good for the blood pressure and good for the heart so I like to drink it. Tastes like sweet earth... Hahaha
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Nwlifter

ah ok, NO, so one could just take the supplement then and skip the sugary juice?
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sirloin

Got mine yesterday, cant do no harm. No one mentioned about red pee though lol.
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hit4me

Florida, USA

Nwlifter wrote:
ah ok, NO, so one could just take the supplement then and skip the sugary juice?


I use Lakewood organic beet juice...no sugar added and it is fresh pressed not from concentrate...the only sugar is the natural sugar that is in the beets.

if you have a juicer you could use that too.

never tried the nox supplements so cannot say, I actually prefer the real deal instead of the powder.

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hit4me

Florida, USA

sirloin wrote:
Got mine yesterday, cant do no harm. No one mentioned about red pee though lol.


your stool and pee will be a little reddish, no harm though unless you are trying to see if it is blood
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