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Metabolic Conditioning
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Equity

I'm getting older and have noticed a decline in energy.

I'm wondering if anybody on here does Mat Brzycki's 3x3 or Dr. Darden's 3x1.

I tried a 3 set compound (squat, chin, db press) when I was younger and it seemed to have a significant effect on my energy on off days.

I want to cover all if not not most of my bases. I'm primarily a bodybuilder. This has become a dirty word (it always was for different reasons), but now instead of being called 'gay' one is denounced on the grounds of trying to emulate Phil heath and his 'bubble gut'.

Energy wise does anyone do the above? I know Hit4Me trains in circuit fashion close to this. And would appreciate his and others experiences and opinions on this matter, regarding general energy levels.
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hit4me

Florida, USA

I have gone back to full body hit circuit style training after taking a week off and doing Girondas 8x8 program for 5 weeks, in my opinion both are great for energy levels as long as you are taking enough time to recover between the weight training days.


I have never done the 3x3 or 3x1 as I cannot perform squats or deadlifts anymore due to back issues, so I can't comment on that issue. I will say this, back in the day when I did do both, they are fantastic exercises for overall strength and growth and cardiovascular improvement.


if you are suffering from a decline in energy, I would suggest you check your training frequency, your diet and if you are overweight (muscle or fat) then I would suggest you slim down. I noticed that I am getting more energy by losing some weight. also, get your testosterone checked, I had mine checked and it was low, even my dr said it was...ever since taking a prescribed testosterone my energy seems to be increasing.


hope this helps and good luck
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hit4me

Florida, USA

forgot to mention: I also try to do some low intensity cardio on my non weight training days

another, is make sure you are getting enough sleep
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Equity

Equity wrote:
I'm getting older and have noticed a decline in energy.

I'm wondering if anybody on here does Mat Brzycki's 3x3 or Dr. Darden's 3x1.

I tried a 3 set compound (squat, chin, db press) when I was younger and it seemed to have a significant effect on my energy on off days.

I want to cover all if not not most of my bases. I'm primarily a bodybuilder. This has become a dirty word (it always was for different reasons), but now instead of being called 'gay' one is denounced on the grounds of trying to emulate Phil heath and his 'bubble gut'.

Energy wise does anyone do the above? I know Hit4Me trains in circuit fashion close to this. And would appreciate his and others experiences and opinions on this matter, regarding general energy levels.


When I wrote Dr. Darden's 3X1 I was referring to the '5 Minute Workout' article on this site. Just in case I confused anyone.


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Equity

hit4me wrote:
I have gone back to full body hit circuit style training after taking a week off and doing Girondas 8x8 program for 5 weeks, in my opinion both are great for energy levels as long as you are taking enough time to recover between the weight training days.


I have never done the 3x3 or 3x1 as I cannot perform squats or deadlifts anymore due to back issues, so I can't comment on that issue. I will say this, back in the day when I did do both, they are fantastic exercises for overall strength and growth and cardiovascular improvement.


if you are suffering from a decline in energy, I would suggest you check your training frequency, your diet and if you are overweight (muscle or fat) then I would suggest you slim down. I noticed that I am getting more energy by losing some weight. also, get your testosterone checked, I had mine checked and it was low, even my dr said it was...ever since taking a prescribed testosterone my energy seems to be increasing.


hope this helps and good luck



Thanks for the reply. I'll get my 'T' levels checked as I plan on having a whole body (DEXA, c reactive protein, cholesterol etc.) done soon.

You've reminded me of a topic (and maybe it's already been discussed on here before...for sure! Lol!), the issue of Cardio Vs Metabolic Conditioning training. I mean specifically for promoting energy levels in general which along with mobility and cognitive function are probably the most important things as we get older.

Regards.
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Turpin

Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.
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Equity

Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.


I've never tried them Turps but I can imagine the effect.

The kettlebells you use are they the usual fixed handle or rotational? On some exercises (single joint... curls for example) I could see future wrist problems. What I've seen with those swings though it doesn't necessitate wrist extension or flexion.
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Turpin

Equity wrote:
Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.

I've never tried them Turps but I can imagine the effect.

The kettlebells you use are they the usual fixed handle or rotational? On some exercises (single joint... curls for example) I could see future wrist problems. What I've seen with those swings though it doesn't necessitate wrist extension or flexion.


Fixed handles , I have really bad wrists and had some surgeries in this area but the KB`s don't aggravate at all. On the conditioning front I do 100 swings with a 48kg KB and I feel the benefits thereof for some time after AND I feel it aids in my recovery too.

T.
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Equity

Turpin wrote:
Equity wrote:
Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.

I've never tried them Turps but I can imagine the effect.

The kettlebells you use are they the usual fixed handle or rotational? On some exercises (single joint... curls for example) I could see future wrist problems. What I've seen with those swings though it doesn't necessitate wrist extension or flexion.

Fixed handles , I have really bad wrists and had some surgeries in this area but the KB`s don't aggravate at all. On the conditioning front I do 100 swings with a 48kg KB and I feel the benefits thereof for some time after AND I feel it aids in my recovery too.

T.



Thanks.

I see KB's sold in supermarkets now. What weight do you use (I'll adjust to use less)?
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Equity

Turpin wrote:
Equity wrote:
Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.

I've never tried them Turps but I can imagine the effect.

The kettlebells you use are they the usual fixed handle or rotational? On some exercises (single joint... curls for example) I could see future wrist problems. What I've seen with those swings though it doesn't necessitate wrist extension or flexion.

Fixed handles , I have really bad wrists and had some surgeries in this area but the KB`s don't aggravate at all. On the conditioning front I do 100 swings with a 48kg KB and I feel the benefits thereof for some time after AND I feel it aids in my recovery too.

T.


Disregard my last post asking the weight! Duh!!! (Me!) Didn't take the time to read your posts accurately.

48kg for 5 minutes?!!! I might manege that for a few!!!
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HeavyHitter32

Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.


Agreed 100% and avoid full body workouts for more energy IMO.
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hit4me

Florida, USA

HeavyHitter32 wrote:
Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.

Agreed 100% and avoid full body workouts for more energy IMO.


actually full body workouts has increased my energy, don't ask how, it just has....thats only me

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HeavyHitter32

hit4me wrote:
HeavyHitter32 wrote:
Turpin wrote:
Personally I prefer conditioning work on my non strength training days. And in my opinion there is nothing like KB swings for conditioning. A 5 min swing session really has me blowing hard and with an elevated heart rate for some time afterward. This leaves my strength / hypertrophy training and subsequent respite to the advantage of the goal.

T.

Agreed 100% and avoid full body workouts for more energy IMO.

actually full body workouts has increased my energy, don't ask how, it just has....thats only me



For me, after training legs (lunge, leg press, leg curl, calves as well as some ab and lower back training), I've had enough for the day. I cannot fathom upper body afterward.
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Bill Sekerak

California, USA

Equity wrote:
I'm getting older and have noticed a decline in energy.

I'm wondering if anybody on here does Mat Brzycki's 3x3 or Dr. Darden's 3x1.

I tried a 3 set compound (squat, chin, db press) when I was younger and it seemed to have a significant effect on my energy on off days.

I want to cover all if not not most of my bases. I'm primarily a bodybuilder. This has become a dirty word (it always was for different reasons), but now instead of being called 'gay' one is denounced on the grounds of trying to emulate Phil heath and his 'bubble gut'.

Energy wise does anyone do the above? I know Hit4Me trains in circuit fashion close to this. And would appreciate his and others experiences and opinions on this matter, regarding general energy levels.


Getting close to 70 and I still do one set to complete failure of 10 different exercises once a week just as I've been doing for the last 15 years or so and my energy level is great.
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Greg Roseman

Virginia, USA

I've done the 3x3 workouts every 5 to 7 days for the past 5 years. I'm 59 years old and my energy level is fine.
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Ray200



For me, after training legs (lunge, leg press, leg curl, calves as well as some ab and lower back training), I've had enough for the day. I cannot fathom upper body afterward.


If giving equal precedence to each main muscle group (legs, back, chest) per workout then it would be a killer. But why not make your above leg routine the primary focus of a full-body workout and then finish it with, say, Dips and Chins? No need to go to gut wrenching failure on these. Just get the reps in and you're done?

Best,
Ray
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hit4me

Florida, USA

have you ever tried Doug Brignoles 50-40-30-20-10 routine, I have been researching it and it looks like a great routine for metabolic conditioning...obviously the weight is light enough to get 50 reps on the first set, then you rest for about 45 seconds, increase the weight and do 40 reps and so on.
I am thinking of starting this tomorrow, full body 3x/week, one exercise per body part
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entsminger

Virginia, USA

hit4me wrote:
have you ever tried Doug Brignoles 50-40-30-20-10 routine, I have been researching it and it looks like a great routine for metabolic conditioning...obviously the weight is light enough to get 50 reps on the first set, then you rest for about 45 seconds, increase the weight and do 40 reps and so on.
I am thinking of starting this tomorrow, full body 3x/week, one exercise per body part


==Scott==
Good luck increasing the he weight after 50 legitimate reps. If you use a weight that only allows for 50 reps there?s no way you can add weight after 45 seconds and do 40. Now if you use a weight that would allow 100 reps and you stop at 50 that is another thing.
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hit4me

Florida, USA

entsminger wrote:
hit4me wrote:
have you ever tried Doug Brignoles 50-40-30-20-10 routine, I have been researching it and it looks like a great routine for metabolic conditioning...obviously the weight is light enough to get 50 reps on the first set, then you rest for about 45 seconds, increase the weight and do 40 reps and so on.
I am thinking of starting this tomorrow, full body 3x/week, one exercise per body part

==Scott==
Good luck increasing the he weight after 50 legitimate reps. If you use a weight that only allows for 50 reps there?s no way you can add weight after 45 seconds and do 40. Now if you use a weight that would allow 100 reps and you stop at 50 that is another thing.



I thought of that, I am only going by what he says...not sure if its doable

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hit4me

Florida, USA

entsminger wrote:
hit4me wrote:
have you ever tried Doug Brignoles 50-40-30-20-10 routine, I have been researching it and it looks like a great routine for metabolic conditioning...obviously the weight is light enough to get 50 reps on the first set, then you rest for about 45 seconds, increase the weight and do 40 reps and so on.
I am thinking of starting this tomorrow, full body 3x/week, one exercise per body part

==Scott==
Good luck increasing the he weight after 50 legitimate reps. If you use a weight that only allows for 50 reps there?s no way you can add weight after 45 seconds and do 40. Now if you use a weight that would allow 100 reps and you stop at 50 that is another thing.



I thought of that, I am only going by what he says...not sure if its doable

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Crotalus

There's no way in Hell I could stay focussed on the same exercise for 150 reps .... 30, 15 and 8 is more than enough for me .... and that's only once in awhile. 24 ,12 and 6 is better yet for me. At 150 reps I'd be bored senseless.
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hit4me

Florida, USA

entsminger wrote:
hit4me wrote:
have you ever tried Doug Brignoles 50-40-30-20-10 routine, I have been researching it and it looks like a great routine for metabolic conditioning...obviously the weight is light enough to get 50 reps on the first set, then you rest for about 45 seconds, increase the weight and do 40 reps and so on.
I am thinking of starting this tomorrow, full body 3x/week, one exercise per body part

==Scott==
Good luck increasing the he weight after 50 legitimate reps. If you use a weight that only allows for 50 reps there?s no way you can add weight after 45 seconds and do 40. Now if you use a weight that would allow 100 reps and you stop at 50 that is another thing.



correction, just saw a youtube video of brignole and he says to rest 2 to 3 minutes in between sets...that makes more sense

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HeavyHitter32

Crotalus wrote:
There's no way in Hell I could stay focussed on the same exercise for 150 reps .... 30, 15 and 8 is more than enough for me .... and that's only once in awhile. 24 ,12 and 6 is better yet for me. At 150 reps I'd be bored senseless.


Agreed, I think 30, 15, 8 with short rest between each is a much better way.
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Crotalus


correction, just saw a youtube video of brignole and he says to rest 2 to 3 minutes in between sets...that makes more sense


Not for me though ... I could never rest 3 minutes between sets.

With 50% sets the most that's is 'allowed' is two minutes and that's for squats and dead lifts .... everything else is one minute.

For me, long rests between sets kills the workout.
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hit4me

Florida, USA

Crotalus wrote:

correction, just saw a youtube video of brignole and he says to rest 2 to 3 minutes in between sets...that makes more sense


Not for me though ... I could never rest 3 minutes between sets.

With 50% sets the most that's is 'allowed' is two minutes and that's for squats and dead lifts .... everything else is one minute.

For me, long rests between sets kills the workout.



I agree, after long thought...I am not gonna try this, being an HITer I would not stick with it

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