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


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Rob's 'No More Excuses' Log
First | Prev | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | Next | Last
Author
Rating
Options

sirloin

Grant D. wrote:
Sirlion

The session you described is sub-intense since one would have been able to achieve MUCH more loading by adding more weight and less reps and less motion. A trainee would be pleasantly surprised with how much weight one can hold/handle with extreme focus and extremely low motion. The results are getting back on a path to progress and gains. Gains in size, gains in strength, and gains in load.


I still do some static work, technically the farmers walk is a static hold of sorts. Static Underhand pulldowns and static flyes are also salted in here and there. As far as size goes, im not worried, strong dense muscles, explosiveness and conditioning is more important to me.
Open User Options Menu

J-son

simon-hecubus wrote:
I know you're your own man, Rob, but in my experience that N-O shit did NOT pass my Cost/Benefit analysis.

Waayyy too much inroad withOUT an equivalent payoff. It's cool to go to positive failure and maybe even some statics here or there, but mere mortals will go dick-in-the-dirt too easily when the NO shows up in the workouts.

Or at the very least, limit it to one exercise per workout.


I have to agree. Even NA (X-Force) had to be really regulated to work for me. Just plain MMF will (probably) do the job most of the times for most people (guessing here of course).

//Jonas

Open User Options Menu

hit4me

Florida, USA

sirloin wrote:
Grant D. wrote:
Sirlion

The session you described is sub-intense since one would have been able to achieve MUCH more loading by adding more weight and less reps and less motion. A trainee would be pleasantly surprised with how much weight one can hold/handle with extreme focus and extremely low motion. The results are getting back on a path to progress and gains. Gains in size, gains in strength, and gains in load.

I still do some static work, technically the farmers walk is a static hold of sorts. Static Underhand pulldowns and static flyes are also salted in here and there. As far as size goes, im not worried, strong dense muscles, explosiveness and conditioning is more important to me.


Sirloin,

how did you start the farmers walk routine and progress, i am thinking about incorporating and would like some pointers...i.e. frequency, duration, starting weight, etc

thx in advance

Open User Options Menu

sirloin

hit4me wrote:
sirloin wrote:
Grant D. wrote:
Sirlion

The session you described is sub-intense since one would have been able to achieve MUCH more loading by adding more weight and less reps and less motion. A trainee would be pleasantly surprised with how much weight one can hold/handle with extreme focus and extremely low motion. The results are getting back on a path to progress and gains. Gains in size, gains in strength, and gains in load.

I still do some static work, technically the farmers walk is a static hold of sorts. Static Underhand pulldowns and static flyes are also salted in here and there. As far as size goes, im not worried, strong dense muscles, explosiveness and conditioning is more important to me.


Sirloin,

how did you start the farmers walk routine and progress, i am thinking about incorporating and would like some pointers...i.e. frequency, duration, starting weight, etc

thx in advance



Hey bud,

I do a couple of loaded carries each week, one is the farmers walks on a Monday and on Friday's i do a loaded carry with a long 100lb heavy bag (bear hugging it).

With farmers walks / loaded carries id recommend no more than once or twice per week, their a very demanding full body exercise (doesnt half get the heart rate up aswell:). Map out a safe clear length or course for yourself in your gym, preferably where no one will get in your way.
I tend to aim for distance not time, i do an 80 yard carry with just my bare grip, using a weight that barely lets me complete the distance. Then i take a breather and then use heavier DBs, this time with straps so that the grip isnt a limiting factor, again choose a weight that barely lets you complete the distance.
The goal of course is to use progressively heavier loads or cover greater distance's week by week.

I prefer to start the workout off with these, to get the full effect / max benefit i feel you need a full tank of gas.

After these do a press of some sort, your grip will be weaker. I made the mistake of doing one arm snatches after them on Monday. I shouldve went with the press only.

Hope this helps and enjoy;)

Open User Options Menu

Grant D

Illinois, USA

Protocols as described above will stagnate development. It is best for trainees to use the principles laid out by Dr. Darden, this sites sponsor, and John Little. Their Protocols are best practice of exercise science in 2017.
For a historical perspective trainees can reread the books of Arthur Jones, Ellington Darden earlier works, Ken Hutchins, Mike Mentzer, Pete Sisco, John Littles earlier tablets, and Dr. McGuff.
Cheers to all progressive trainees in health safety and gains.
CAUTION most exercises in this thread are exercises in futile endorphinetic foolishness without science ... sad to say :(
Open User Options Menu

sirloin

LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...you-into-heaven
Open User Options Menu

sirloin

http://journals.sagepub.com/...7-9541.9.5.1127

"Without science"??

Some cherry picked research about farmers walks
Open User Options Menu

simon-hecubus

Texas, USA

sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...-heaven


Too true, uncomfortably so.

However, in all fairness, those same actions are followed by many of the T-Nation elite writers.
Open User Options Menu

Ray200

simon-hecubus wrote:
sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...you-into-heaven

Too true, uncomfortably so.

However, in all fairness, those same actions are followed by many of the T-Nation elite writers.


Yup. I've been following Jim Wendler's 531 for the last 10 months or so with great results. However, I've seen a few (more than a few) individuals who are starting to embrace their induction into the "Holy of Holies" with a bit of fervour. Wendler's no Mentzer--thankfully--but I'm seeing the germ of fanaticism starting to rear its head in some of those who follow his advice.

Best,
Ray
Open User Options Menu

sirloin

simon-hecubus wrote:
sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...you-into-heaven

Too true, uncomfortably so.

However, in all fairness, those same actions are followed by many of the T-Nation elite writers.


Hey Scott,

Am not normally one for T Nation, but ive time for Dan John.

Its kinda like Martial Arts, i trained in Karate, Judo, Krav Maga, Wing Tsun, Thai Boxing to name but a few, the followers of every system / style thought that their way is the ultimate, and no one will tell them any different..in spite of there being short commings. Of course, many find out the hard way...when the shit hits the fan.
Its good to have a foundation in something that best suits you, but it doesnt take a rocket scientist to see that those whom cross train and employ a muilitude of methods have the best chance of winning in competition / surviving an attack within different enviroments.

Same in exercise, actually its worse, youve the different methods, high density, high volume, cardio etc. Then theres HIT and all its branches, Mentzer, Jones/Darden, Sisco/Little, Superslow etc, with the followers of each branch thinking that their way is the ultimate.
Like DJ said, maybe their way IS the ultimate, but it will only be the ultimate for short while...given that the conservation of energy syndrome will kick in. To DJ's credit, his routines and challenges dont last much longer the several weeks at most.
I know i dont need to tell you and others here how to suck eggs, most here know this already threw experience, but theres some here whom are still wrapped up in their little safe bubble and feel threatend when someone with a liberated open mind challenges their retarted "one size fits all" thinking. They need to hear the truth.


Open User Options Menu

sirloin

Ray200 wrote:
simon-hecubus wrote:
sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...you-into-heaven

Too true, uncomfortably so.

However, in all fairness, those same actions are followed by many of the T-Nation elite writers.

Yup. I've been following Jim Wendler's 531 for the last 10 months or so with great results. However, I've seen a few (more than a few) individuals who are starting to embrace their induction into the "Holy of Holies" with a bit of fervour. Wendler's no Mentzer--thankfully--but I'm seeing the germ of fanaticism starting to rear its head in some of those who follow his advice.

Best,
Ray


Agreed Ray, the fanaticism comes from the insecure and weak minded...who are too weak to stand on their own two feet and need to be spoon fed and have their hand held.
Open User Options Menu

Turpin

sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...-heaven


That's a great article and very true.

T.
Open User Options Menu

sirloin

Turpin wrote:
sirloin wrote:
LMAO...

Reading this trolls post reminded me of this article...

https://www.T-Nation.com/...you-into-heaven

That's a great article and very true.

T.


It is that mate

Cheers
Open User Options Menu

sirloin

Hammered legs with the sis-in-law today...

DB Goblets squats, after warm ups did 2 working sets of 10 with a 120lb DB (NTF), followed up with DB SLDL's for 2 working sets with 2x100lb DBs. Then did heavy bag loaded carries and prowler pushes. Must point out, my sis-in-law isnt far behind me in terms of strength, shes a strong girl. When the then Mr NI BB champion John Martini trained her 4 years ago, he said she was one of the strongest woman he'd ever worked with.
For dessert, we did 20 minutes of HIIT on the crosstrainer. 30 seconds easy at level 10, then 30 seconds on tip toes, then 30 seconds all out at level 20, then back down to level 10 for another easy 30 seconds etc.
Protein shake and waxy maize is downed. Time for a nap and a steak stir fry for dinner num num num:)
Open User Options Menu

sirloin

Upper body dumbbell workout...

1. Incline press
2. One arm row
3. Lateral raise
4. Front raise
5. Bilateral curl
6. Feet elevated push ups (using bars with shoulder width V grip)

2 working sets per movement, only the last sets of the first 2 movements were taken to failure. Rest periods were kept to a minimum.
Interestingly, i wore a heart monitor while on the crosstrainer on Friday and today while DB training, my peak heart rate was 20 points higher during DB training, inspite of going hell for leather on the crosstrainer. This was an eye opener for me, going forward ill not be using the CT (human hamster wheel), instead ill just keep rest periods short, maybe do some heavy work then lighter complexes.

My workouts are pretty much dumbbell and bodyweight only movements now. Im finding their a lot more draining than the machine workouts were, am down from 6-7 workout per week to 4 tops, with brisk walks or hiking or tracking on rest days.
My lower back feels really good this weather, hasnt felt this good in years, have'nt needed any pain killers for several days now:)

Open User Options Menu

sirloin

http://zacheven-esh.com/...-body-strength/

Good article, this is pretty much were am at with training.
Open User Options Menu

HeavyHitter32

sirloin wrote:
Upper body dumbbell workout...

1. Incline press
2. One arm row
3. Lateral raise
4. Front raise
5. Bilateral curl
6. Feet elevated push ups (using bars with shoulder width V grip)

2 working sets per movement, only the last sets of the first 2 movements were taken to failure. Rest periods were kept to a minimum.
Interestingly, i wore a heart monitor while on the crosstrainer on Friday and today while DB training, my peak heart rate was 20 points higher during DB training, inspite of going hell for leather on the crosstrainer. This was an eye opener for me, going forward ill not be using the CT (human hamster wheel), instead ill just keep rest periods short, maybe do some heavy work then lighter complexes.

My workouts are pretty much dumbbell and bodyweight only movements now. Im finding their a lot more draining than the machine workouts were, am down from 6-7 workout per week to 4 tops, with brisk walks or hiking or tracking on rest days.
My lower back feels really good this weather, hasnt felt this good in years, have'nt needed any pain killers for several days now:)



Sounds good. Any reason why you do the front raise given the front delts getting worked in the incline press and pushups?
Open User Options Menu

sirloin

HeavyHitter32 wrote:
sirloin wrote:
Upper body dumbbell workout...

1. Incline press
2. One arm row
3. Lateral raise
4. Front raise
5. Bilateral curl
6. Feet elevated push ups (using bars with shoulder width V grip)

2 working sets per movement, only the last sets of the first 2 movements were taken to failure. Rest periods were kept to a minimum.
Interestingly, i wore a heart monitor while on the crosstrainer on Friday and today while DB training, my peak heart rate was 20 points higher during DB training, inspite of going hell for leather on the crosstrainer. This was an eye opener for me, going forward ill not be using the CT (human hamster wheel), instead ill just keep rest periods short, maybe do some heavy work then lighter complexes.

My workouts are pretty much dumbbell and bodyweight only movements now. Im finding their a lot more draining than the machine workouts were, am down from 6-7 workout per week to 4 tops, with brisk walks or hiking or tracking on rest days.
My lower back feels really good this weather, hasnt felt this good in years, have'nt needed any pain killers for several days now:)



Sounds good. Any reason why you do the front raise given the front delts getting worked in the incline press and pushups?


Thanks mate, going forward i'll be dropping the front and side laterals and focusing on one arm push press, one arm snatches, one arm rows, pushups, farmers walks, prowler pushes, hammer curls and goblet squats. No more than 3 movements per workout.
Open User Options Menu

sirloin

Early morning workout today, farmers walks, one arm push presses and hammer curls today.

My gym doesnt have a trap bar and the DBs only go up to 130lbers, so to progress i used 2 tricep come hammer curl bars, 140lb per hand.

On the one arm push press, i worked up to a a few doubles with a 100lber. Hammer curls were two sets with 60 then 70lbers for 2 sets of 8

Must say though, these free weight workouts make me much hungrier, craving carbs (the bad kind) something shocking, especially post workout. Been eating 3 slices french toast (4eggs, white bread) with sugar or maple suryp and ghee, plus a whey shake (50grams of protein), bout an hour or two after that ive another meal, usually a big bowl of lean beef stew or half of a roast chicken with veggies.

My weight loss has come almost to a halt, sitting at 258lb, but on the bright side ive not regained any weight ethier. Calories do matter, but i'll be damned if am gonna count them and weigh shit. I'll have to start reducing my portion's little by little again. The goal is still to hit 220-230lb, relistically though its probably gonna be the 240lb mark, hopefully by the end of this year. That would still add up to a nice 40lb fat loss this year (22 so far).



Open User Options Menu

sirloin

Another early one today with the sis...went with...

1. Bench Press (5 sets of 2)
Supersetted with
2. One Arm Rows (5 sets of 6 per arm)

3. Goblet squats (3 sets of 10)
Supersetted with
4. DB Pullovers (3 sets of 10)

5. Prowler pushes (6 x 40 yards)

The bench has re-entered my training. Was also the first time id done pullovers in a long time, just went light though (30kg DB). Loven training this like, sorry ive not done it sooner...ah well. Certianly need that day or two's rest after these workouts, and my core seems to be consistantly sore lol, gonna take the full weekend off (tracking on Sunday though), also getting my appetite back under control...thankfully!!







Open User Options Menu

entsminger

Virginia, USA

much hungrier, craving carbs (the bad kind) something shocking, especially post workout. Been eating 3 slices french toast (4eggs, white bread) with sugar or maple suryp and ghee, plus a whey shake (50grams of protein), bout an hour or two after that ive another meal, usually a big bowl of lean beef stew or half of a roast chicken with veggie
---Scott---
Is this all you eat all day? If not seems like way to much protein etc. Protein shakes are a waste of money if you eat normal meals with some protein in them . Nobody needs all the massive amounts of protein so many bodybuilders injest. The shakes just add unneeded carbs.
Open User Options Menu

sirloin

entsminger wrote:
much hungrier, craving carbs (the bad kind) something shocking, especially post workout. Been eating 3 slices french toast (4eggs, white bread) with sugar or maple suryp and ghee, plus a whey shake (50grams of protein), bout an hour or two after that ive another meal, usually a big bowl of lean beef stew or half of a roast chicken with veggie
---Scott---
Is this all you eat all day? If not seems like way to much protein etc. Protein shakes are a waste of money if you eat normal meals with some protein in them . Nobody needs all the massive amounts of protein so many bodybuilders injest. The shakes just add unneeded carbs.


Normally i just have a shake post workout, but with transitioning to the heavy free weight training my hunger levels were way off the chart. But ive got it back under control for the most part.


Open User Options Menu

hit4me

Florida, USA

entsminger wrote:
much hungrier, craving carbs (the bad kind) something shocking, especially post workout. Been eating 3 slices french toast (4eggs, white bread) with sugar or maple suryp and ghee, plus a whey shake (50grams of protein), bout an hour or two after that ive another meal, usually a big bowl of lean beef stew or half of a roast chicken with veggie
---Scott---
Is this all you eat all day? If not seems like way to much protein etc. Protein shakes are a waste of money if you eat normal meals with some protein in them . Nobody needs all the massive amounts of protein so many bodybuilders injest. The shakes just add unneeded carbs.


its funny that this is being said, as I am getting older I am finding out that we really do not need as much protein as some of us actually eat, as a matter of fact, we really do not need that much food as we eat
also agree on the protein shakes, these are only good if you are using as a meal replacement..not as an addition to a meal....total waste of monies

Open User Options Menu

sirloin

The reason I take the grass fed whey concentrate is due to high leucine content, the leucine content in the whey I take per 100g is 11.2g, vs lets say beef which has only 1.3g on leucine per 100g, chicken has only 1.4g per 100g etc. Its bio-availability is also greater and up their with eggs.
Whey from the concentrate and been shown to help reduce inflammation, lower blood pressure, improve IBS symptoms and is highly satiating / filling, its certainly helped me reduce sugar cravings and lose weight.
I agree that protein consumption has been blown way out of proportion, by the industry and drug using BBers etc, but a good quality grass fed whey does a benifits above many other sources. Personally I wouldnt touch the isolate crap thats produced at high temperatures etc, I also go for unflavoured that has just one ingredient, for flavour I add organic cacao or vanilla powder (which also have a host of benefits).

With regards to protein consumption as we age, I watch a documentary that was aired here recently about just that, some of the leading experts at Oxford and Cambridge are saying, given that we dont utilize protein as well as we age, we actually require more, obviously this doesnt mean 300-400 grams per day, but certainly more than whats being currently recommended.

Open User Options Menu

HeavyHitter32

I use about 15-20 grams of Whey protein isolate microfiltered from True Nutrition. It's been third party tested for purity and I order it with nothing added to it. It's pretty much just pure protein. I take it in the morning after my workouts and oatmeal with fruit. It's convenient for sure.
Open User Options Menu
First | Previous | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | Next | Last
H.I.T. Acceptable Use Policy