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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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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

Ray200 wrote:
sirloin wrote:
Hey Ray,

Ill get a wee photo of it at some point. It just arrived in the gym. Loved it.
The creatine cycling im doing...just though i'd give it a go.

Best
Rob

That'd be great. Thanks. After 15 years of pain and effort I've finally admitted defeat with Squats. I do HBS now but am curious to see how various designers build the things.
Creatine, only thing I do is take 1 week off after 7 weeks of 5g a day. That's as close to cycling as I go. Not sure if it's done anything.

Best,
R.


Sorry Ray, the link for the creatine didnt work, it was on the AST science site, article was called "how to cycle creatine for massive gains". Basically its 3 days high dose (combined with a little fast sugars), 3 days nothing.

Im with ya on the squats, the hip belt machine is great, trying not to overdo it on the lower back, given that am already doing "heavy" farmers walks, viking press and the super yoke now and then.
The strongmen at the gym use it as an assistance lift, again, given that their deadlifting mega heavy with the axle bar, farmers, circus dumbbell presses, super yoke etc.
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hit4me

Florida, USA

sirloin wrote:
Ray200 wrote:
sirloin wrote:
Hey Ray,

Ill get a wee photo of it at some point. It just arrived in the gym. Loved it.
The creatine cycling im doing...just though i'd give it a go.

Best
Rob

That'd be great. Thanks. After 15 years of pain and effort I've finally admitted defeat with Squats. I do HBS now but am curious to see how various designers build the things.
Creatine, only thing I do is take 1 week off after 7 weeks of 5g a day. That's as close to cycling as I go. Not sure if it's done anything.

Best,
R.

Sorry Ray, the link for the creatine didnt work, it was on the AST science site, article was called "how to cycle creatine for massive gains". Basically its 3 days high dose (combined with a little fast sugars), 3 days nothing.

Im with ya on the squats, the hip belt machine is great, trying not to overdo it on the lower back, given that am already doing "heavy" farmers walks, viking press and the super yoke now and then.
The strongmen at the gym use it as an assistance lift, again, given that their deadlifting mega heavy with the axle bar, farmers, circus dumbbell presses, super yoke etc.


I was told there is no reason to load/cycle with creatine hcl

I too started taking 5g/day along with d-ribose and I have noticed some energy increases for about a week now
also take bcaa's on training days

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hit4me

Florida, USA

sirloin wrote:
Returned back to the FB workouts of sorts, i wasnt keen on the "push" "pull" days, i perfer to work an extension followed by a contraction movement. Loads is going up in leaps and bounds, been finding i need at least a day or two off between workouts.

Last Fridays workout...
- Low incline bench press (8 sets of 3)
- Seated cable row (4 sets of 6)
- Prowler (2 x 40metres)
- Farmers walks (2 x 40metres)

Todays workout...
- Viking press (8 sets of 3)
- Power shrugs in shrug unit (3 sets of 10)
- Hip belt squat machine (4 sets of 6)
- Prowler rope pull (2 x 20metres)

No sets to failure, no grinders! Explosive (though still controlled) positive, followed by an ease off of tension on the negative. Slight pause in the bottom position of the all the pressing movements and a slight pause in the contracted position of the pulling movements.

Ive upped my fat intake a little more daily and slightly decreased my protein intake, carbs still at around 100 per day. Have however been experimenting with creatine, normally i would just take in 5g per daily, but last week i started cyclying 20-25g for 3 days, then none for 3 days. Seems to be have a positive effect, still its early days.




I would have to agree with fullbody...I seem to just love that way of training...I have tried using splits and that only lasts for about a week then I resort back to FB
the only difference is I go high reps (aim for 25) if I reach 25 without failure then I stop at 25...if I don't reach it, I strive for it

like sunday I did
leg ext
seated leg curl
horizontal leg press
horizontal calf press
pec deck
matrix chest press
hammer pullover
matrix pulldown
matrix laterals
rear delt fly machine
hammer bi machine
hammer tri machine
db wrist curls
matrix ab (75 reps)
matrix torso twist

reached 25 reps on all exercises except abs, therefore will increase weight next sunday

during the week I will perform fb 2 more times but with different exercises for variation

sorry for hijacking your thread Sirloin
workout took 40 minutes



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sirloin

hit4me wrote:
sirloin wrote:
Ray200 wrote:
sirloin wrote:
Hey Ray,

Ill get a wee photo of it at some point. It just arrived in the gym. Loved it.
The creatine cycling im doing...just though i'd give it a go.

Best
Rob

That'd be great. Thanks. After 15 years of pain and effort I've finally admitted defeat with Squats. I do HBS now but am curious to see how various designers build the things.
Creatine, only thing I do is take 1 week off after 7 weeks of 5g a day. That's as close to cycling as I go. Not sure if it's done anything.

Best,
R.

Sorry Ray, the link for the creatine didnt work, it was on the AST science site, article was called "how to cycle creatine for massive gains". Basically its 3 days high dose (combined with a little fast sugars), 3 days nothing.

Im with ya on the squats, the hip belt machine is great, trying not to overdo it on the lower back, given that am already doing "heavy" farmers walks, viking press and the super yoke now and then.
The strongmen at the gym use it as an assistance lift, again, given that their deadlifting mega heavy with the axle bar, farmers, circus dumbbell presses, super yoke etc.

I was told there is no reason to load/cycle with creatine hcl

I too started taking 5g/day along with d-ribose and I have noticed some energy increases for about a week now
also take bcaa's on training days



Ive seen positive effects from this method of brief loading phases followed by 3 days of nothing. The loading allows for maximum muscle uptake, the 3 day layoff appears to be just enough time to resensitize creatine transports without allowing muscle creatine stores to deplete.

Also check out the David Hudlow story in Dr Ds "the new HIT" book, Dr D did a creatine and sugar loading phase, certiantly looked like it had a great effect on him. Of course Dr D recommends a creatine naintenance phase after the loading phase, which works, however it appears this may no longer be the best way of going about it.
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sirloin

hit4me wrote:
sirloin wrote:
Returned back to the FB workouts of sorts, i wasnt keen on the "push" "pull" days, i perfer to work an extension followed by a contraction movement. Loads is going up in leaps and bounds, been finding i need at least a day or two off between workouts.

Last Fridays workout...
- Low incline bench press (8 sets of 3)
- Seated cable row (4 sets of 6)
- Prowler (2 x 40metres)
- Farmers walks (2 x 40metres)

Todays workout...
- Viking press (8 sets of 3)
- Power shrugs in shrug unit (3 sets of 10)
- Hip belt squat machine (4 sets of 6)
- Prowler rope pull (2 x 20metres)

No sets to failure, no grinders! Explosive (though still controlled) positive, followed by an ease off of tension on the negative. Slight pause in the bottom position of the all the pressing movements and a slight pause in the contracted position of the pulling movements.

Ive upped my fat intake a little more daily and slightly decreased my protein intake, carbs still at around 100 per day. Have however been experimenting with creatine, normally i would just take in 5g per daily, but last week i started cyclying 20-25g for 3 days, then none for 3 days. Seems to be have a positive effect, still its early days.




I would have to agree with fullbody...I seem to just love that way of training...I have tried using splits and that only lasts for about a week then I resort back to FB
the only difference is I go high reps (aim for 25) if I reach 25 without failure then I stop at 25...if I don't reach it, I strive for it

like sunday I did
leg ext
seated leg curl
horizontal leg press
horizontal calf press
pec deck
matrix chest press
hammer pullover
matrix pulldown
matrix laterals
rear delt fly machine
hammer bi machine
hammer tri machine
db wrist curls
matrix ab (75 reps)
matrix torso twist

reached 25 reps on all exercises except abs, therefore will increase weight next sunday

during the week I will perform fb 2 more times but with different exercises for variation

sorry for hijacking your thread Sirloin
workout took 40 minutes





No worries bud...

Am with ya on splits, much prefer abbreviated FB workouts. But whatever turns people on...

I take it you dont take long between exercises?
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Ray200

Fb or split? Why choose? Do both. Select a primary movement, say, deadlifts, with a working weight, then pick one upper body push, one upper body pull, and a leg exercise but each done with less intensity.
Last workout: Deadlift followed by push ups, chins and back raises.
I dislike splits but putting full effort into fb began to take its toll. This is a happy medium for me at least.

Best,
Ray
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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
Returned back to the FB workouts of sorts, i wasnt keen on the "push" "pull" days, i perfer to work an extension followed by a contraction movement. Loads is going up in leaps and bounds, been finding i need at least a day or two off between workouts.

Last Fridays workout...
- Low incline bench press (8 sets of 3)
- Seated cable row (4 sets of 6)
- Prowler (2 x 40metres)
- Farmers walks (2 x 40metres)

Todays workout...
- Viking press (8 sets of 3)
- Power shrugs in shrug unit (3 sets of 10)
- Hip belt squat machine (4 sets of 6)
- Prowler rope pull (2 x 20metres)

No sets to failure, no grinders! Explosive (though still controlled) positive, followed by an ease off of tension on the negative. Slight pause in the bottom position of the all the pressing movements and a slight pause in the contracted position of the pulling movements.

Ive upped my fat intake a little more daily and slightly decreased my protein intake, carbs still at around 100 per day. Have however been experimenting with creatine, normally i would just take in 5g per daily, but last week i started cyclying 20-25g for 3 days, then none for 3 days. Seems to be have a positive effect, still its early days.




I would have to agree with fullbody...I seem to just love that way of training...I have tried using splits and that only lasts for about a week then I resort back to FB
the only difference is I go high reps (aim for 25) if I reach 25 without failure then I stop at 25...if I don't reach it, I strive for it

like sunday I did
leg ext
seated leg curl
horizontal leg press
horizontal calf press
pec deck
matrix chest press
hammer pullover
matrix pulldown
matrix laterals
rear delt fly machine
hammer bi machine
hammer tri machine
db wrist curls
matrix ab (75 reps)
matrix torso twist

reached 25 reps on all exercises except abs, therefore will increase weight next sunday

during the week I will perform fb 2 more times but with different exercises for variation

sorry for hijacking your thread Sirloin
workout took 40 minutes





No worries bud...

Am with ya on splits, much prefer abbreviated FB workouts. But whatever turns people on...

I take it you dont take long between exercises?


i would say anywheres from 30 sec to a minute
i am not trying to push heavy weights either...not good for my joints

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