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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

18-9-17
BACK / CHEST / ARMS
1. Underhand pulldown
2. Pec deck
3. Seated chest supported row
4. Seated chest press
5. BB Curl
6. Incline ez-bar triceps extension
- Shot for 7-10 reps to failure per movement

19-9-17
LEGS
1. Leg extension
2. Seated leg curl
3. Seated leg press
4. SLDL
- Shot for 7-10 reps to failure on 1 and 2, and 11-15 reps to failure on 3 and 4

Next workout will be Thursday 21st, for that i'll head over to the other gym for overhead presses, farmers walks and the prowler, ill then take a long weekend off.
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Bill MacLean

sirloin wrote:
Thats Bill, and thats my stroke arm lol, give up an inch or so for a little more leaness.

If I had to say what took my arms to the next level, it was maximal static holds (7-10 seconds in length) on the preacher curl machine and arm wrestling would you believe. I never "pulled" with my left arm given theres a slight weakness in it from when I had a stroke 14 years ago, i just trained and competed with the right, strangely though, but both arms grew the same. But hey, am not complaining:)



I'm interested in trying to static hold. My arms aren't anywhere near like yours. In high school, they were about 16 and a quarter. They are now about 15.75 and I just figured that was age (54), but it would be fun to try to add some size if possible.

Do you put on a large weight, cheat it up to the top and hold in fully contracted position? I could do that with the Medx curl at the gym (Its awesome, all Medx at a place in Scottsdale AZ called Basic Training).

Do you use a weight where you fail on the static within 10 seconds, and then lower as slowly as possible?
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sirloin

Hey Bill,

Thats still a darn good size by natural means mate...

I will make the point and say static holds are nothing magical, nothing really is, but its something that did help me break a plateau. As am sure you know, everything works, but only for a short while.

The way i worked it, i would use the full stack on the machine plus a 25kg disc, id lean over the bench and get my arms into the bent poistion, id then sit back with the resistance, at that point my training partner would begin applying hard manuel resistance on the top of the weight stack. So on the days i had a training partner, i would say i was at around 340-350lbs of resistance. Id preform 2-3 holds of 7-10 seconds each, with 10-15 rest pauses between efforts. I didnt go to failure, i held the contraction to the point were i knew id another few seconds left in me. At the point my training partner would release the pressure and i would come back out of the seat to bring the weight back to the starting point without extending my arms much. Hopefully that makes sense lol.

From triceps, ive always found "heavy" overhead / shoulder presses, and shoulder width grip chest presses did the trick. Every now and then i'll salt in a pushdown or incline extension just to train the stretch reflex.

Best
Rob




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sirloin

Didnt get to make it over to the other gym today...

Chest and arms today...

All Tri sets...
CHEST
1. Incline DB Presses (v-grip)
2. Pec Deck
3. Seated Chest Press
3 cycles, one warm up, 2 working
BICEPS
1. EZ Bar Curls
2. Cable Curl (took 4 steps back from the machine, and brought the bar to my forehead)
3. Reverse Cable Curls (standing with my back to the machine and slightly bent)
- the main tension is in the mid poistion of the ez bar curl, the top poistion in the cable curl and the bottom position in the reverse cable curl. Did 2 hard cycles.
TRICEPS
1. Pushdowns x 2 main sets
By this stage my triceps were toast, didnt feel the need to do anymore.

Prob hit the legs again tomorrow, then take the weekend off.


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HeavyHitter32

Sirloin,

I really like the variety aspect in your workouts...nice job of disrupting homeostasis!
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sirloin

Legs today...

Gaint set quads...
Kettlebell front squat
Leg extension (static hold)
Seated leg presses
Leg extension (moderate weight / "full" range)
One warm up cycle, then 2 working

Compound Hamstring sets...
Seated leg curl
SLDL
2 working cycles

Absolute killer workout! Legs were PUMPED!! Might train back / shoulders on Sunday, see how i feel. Dont think i could do this all the time, i.e., the tri and gaint sets with high effort, but its a nice change of pace.

Am intrigued by the idea of the hypertrophy specific training method, i had success with this before, only doing 5-6 full body workouts per week. In hindsight, i probably would have had even more success with it had i not have tried to go "heavy" every time. Im thinking of a "heavy" session, a light/moderate session, a moderately "heavy" session, then repeat.
The lighter sessions would be to aid recovery caused by the "heavy" sessions.
I agree (from personal experience) with much of what the HST method REFUTES. Notions such as....

- you must use maximum intensity in order to elicit significant muscle growth.

- decreasing training frequency as intensity increases.

- you must go to failure every sesssion.

- a muscle must be 'fully recovered" before its trained again.

- you must never train a muscle on consecutive days.

- a muscle can only be trained one or two times per week.

- you should never train a muscle that is sore / DOMS

- you should not use negative exercise on a frequent basis.

- forced reps.

Small amounts of frequent (even daily) worked well for me, as mentioned, altering the intensity and volume of each workout i believe may prove even more productive. We shall see.

Have a great weekend everyone:)
















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sirloin

HeavyHitter32 wrote:
Sirloin,

I really like the variety aspect in your workouts...nice job of disrupting homeostasis!


Thanks bud, im like a kid in a sweet shop, i like a little of everything lol.
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sirloin

Decided today to go straight into the HST, todays workout was...

1. KB front squats (1 WU set, then 2 working sets)
2. DB SLDL (1 working set)
3. DB incline press (1 WU set, then 2 working sets)
4. Seated chest press machine (1 working sets)
5. Underhand pulldown (1 WU set, 2 working sets)
6. Incline bench DB row (1 working set)
7. Neutral grip shoulder press machine (1 working set)
8. DB lateral raise (1 working set)
9. Preacher curl machine (1 working set)
10. Pushdowns on the pulldown (1 working set)

- working sets where of a high effort, but not to failure (7-10 reps on most).
Tomorrow i'll hit the full body again. Strangely, i've found before that when you preform the same workout the next day or even later in the same day, your actually stronger the second time around. Andreas Cahling wrote an ebook about this.
I believe this is along the same lines as what Brian Johnston talked about here a few years back, i.e., about riding a metabolic wave of sorts.
Inspite of this being a FB workout, it was actually less taxing than the two previous workouts. Topped this workout off with a brisk 4 mile walk around the coastline.
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hit4me

Florida, USA

sirloin wrote:
Decided today to go straight into the HST, todays workout was...

1. KB front squats (1 WU set, then 2 working sets)
2. DB SLDL (1 working set)
3. DB incline press (1 WU set, then 2 working sets)
4. Seated chest press machine (1 working sets)
5. Underhand pulldown (1 WU set, 2 working sets)
6. Incline bench DB row (1 working set)
7. Neutral grip shoulder press machine (1 working set)
8. DB lateral raise (1 working set)
9. Preacher curl machine (1 working set)
10. Pushdowns on the pulldown (1 working set)

- working sets where of a high effort, but not to failure (7-10 reps on most).
Tomorrow i'll hit the full body again. Strangely, i've found before that when you preform the same workout the next day or even later in the same day, your actually stronger the second time around. Andreas Cahling wrote an ebook about this.
I believe this is along the same lines as what Brian Johnston talked about here a few years back, i.e., about riding a metabolic wave of sorts.
Inspite of this being a FB workout, it was actually less taxing than the two previous workouts. Topped this workout off with a brisk 4 mile walk around the coastline.


hey bud, why did you go back to a full body or a sort of full body?

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sirloin

hit4me wrote:
sirloin wrote:
Decided today to go straight into the HST, todays workout was...

1. KB front squats (1 WU set, then 2 working sets)
2. DB SLDL (1 working set)
3. DB incline press (1 WU set, then 2 working sets)
4. Seated chest press machine (1 working sets)
5. Underhand pulldown (1 WU set, 2 working sets)
6. Incline bench DB row (1 working set)
7. Neutral grip shoulder press machine (1 working set)
8. DB lateral raise (1 working set)
9. Preacher curl machine (1 working set)
10. Pushdowns on the pulldown (1 working set)

- working sets where of a high effort, but not to failure (7-10 reps on most).
Tomorrow i'll hit the full body again. Strangely, i've found before that when you preform the same workout the next day or even later in the same day, your actually stronger the second time around. Andreas Cahling wrote an ebook about this.
I believe this is along the same lines as what Brian Johnston talked about here a few years back, i.e., about riding a metabolic wave of sorts.
Inspite of this being a FB workout, it was actually less taxing than the two previous workouts. Topped this workout off with a brisk 4 mile walk around the coastline.

hey bud, why did you go back to a full body or a sort of full body?



Hey mate, couple of reasons, I feel its better (in terms of growth) for naturals, i.e., a little of everything and often.
I actually feel more overtrained on split routines. When focusing on just one or two bodyparts, you tend to through everything including the kitchen sink at the focused muscles.

I also feel if lets say you do a "heavy" full body workout one day, a "lighter" / moderately "heavy workout the very next day may well aid and speed up the recovery, using techniques that produce more contractions in a given unit of time such as Zone training or 1 1/4 reps. They'll draw more nutrient dense blood into the effected muscles.

Plus making sure to get plenty of anti-catobolic nutrients in pre and post workout, i personally started taken 10g of BCAA's both before and after the workout, along with a small amount of fast sugars, pre, intra and post workout.




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