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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"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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Plan Review for 56 y/o male


My plan M/Th lifting on the 30-30-30
doing the following:

Chest Press
SeatedLeg Press
Leg Curl
Laydown Sit up
Shoulder Press
Sit Row
Lat Pull Down underhand
Rope Tricep
Tricep Extension

Do I need to add/subtract split activity over two days?
Can I continue with my cardio routines without negative impact on overus?
I enjoy them but want to maximize my results. Cardio is 24 or 30 min sprints/rest (30 sec on 30 sec rest) or climbs and rests.

56 y/o male 5'9" 206 lbs
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What days are you doing the cardio work? The only way to answer this is to see if you are recovering. But I would start off reducing cardio sessions by one or two per week.

Keep in mind that HIT workouts should be intense and can have positive cardio conditioning effects. A 12 rep set performed at a 3/2 cadence is 60 seconds of work. Followed by a 60 second rest you are doing intervals. Your program is essentially 6-8x60/60, which is solid interval work.

Generally speaking, alternating upper body push and pull movements is a sensible setup. You could also adjust the overall sequence as such -
legs, press, pull, legs, press, pull, abs.

I would not do any direct arm for now if you are doing two presses and two pulls in the same workout. Underhand pulldowns in particular hit the bicepslace a quite well.
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