"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.
But last Wed. I seriously injured myself doing fairly SLOW pullups...to the point of virtual rigor-mortis of the involved muscles.
I think this is one reason I shy away from these in my opinion unnatural movements like 30 second negative chins or Grants stupid holding up the house amount of weight to get that deep inroad. They seem to put unneeded strain on the body. There?s no reason anyone can?t work the muscle well enough to cause growth with regular rep speed and cadence.
I think this is one reason I shy away from these in my opinion unnatural movements like 30 second negative chins
One of my other injuries was about 12 years ago, doing negative only pullups, with over 100 pounds of weight added to my 210 lbs of bodyweight, with a 30 second lowering phase to utter failure. That resulted in a rotator cuff injury, which haunted me for about a year or so.
You would think I would've learned my lesson from that, but when I'm in full-blown "HIT mode" I can be very hard headed about the "need" to totally fry the involved muscles, to the point they are rendered virtually non-functional. I feel like a wimp if I even stop 1 rep short of that.
But after this extremely painful and sleep deprived week from hell, I just don't care about being Mr. "hardcore HIT dude" anymore. Again, this injury has been a very paradigm shifting experience for me.
I'm 53 years old, and need to start caring more about staying healthy and fully functional than about whether or not I might lose my HIT street-cred.
Sort of off the topic at-hand, but still parenthetically related...I'm taking prednisone for my pain, which I've never taken before. As you may know, it works mostly by reducing inflammation, via mild suppression of the immune system.
I've noticed, that despite massive sleep deprivation this week, coupled with severe pain, I've had unusual energy and mental clarity. It started almost the instant I began taking the prednisone.
So, that's led me to hypothesize that, since we now know chronic inflammation is at the root of many ailments, inflammation probably also lowers physical and mental energy. Perhaps by reducing the ability of mitochondria to produce cellular energy. (Including in the brain)
Thus doing everything one can do to lead a "low inflammation lifestyle" may go a long way toward increasing energy levels and maximizing overall cognitive function.
I totally agree. Bodyweight exercise negatives are very dangerous. I hurt myself with slow Dips years ago and never did them again, not worth the risk.
I'm more worried about staying healthy these day. IMO anytime you change your natural motion or timing on any exercise you dramatically increase the chance of injury.
I've had 3 serious injuries in 40 years of weight training. One caused by deadlifts at "regular" speed, to failure. My form got off a tad on the last rep and my low back was really screwed up for a long time after that. Still haunts me somewhat to this day.
But my other two serious injuries both happened with SLOW reps. Coupled with going to 100% failure, to the point I could no longer control the weight.
I've also noticed that real slow reps on leg presses KILL my knees...but normal speed reps don't hurt at all.
I've done a lot of experimenting with slow reps over the years. 10/10, 5/5, 3/3, etc. I've concluded that I prefer a normal, rhythmic rep cadence. NOT jerking and tugging though! Smooth and controlled for sure...but not particularly slow at all.
I also got slightly injured this summer while trying the 30/10/30 thing a try with the Hammer Pullover machine.
I got something like 20/7/12 . Never felt anything wrong until I went to get out of the machine and it felt like both lats were 'strained' or pulled or something. Not what I'd call painful, but uncomfortable and I was slow getting out of the machine. It still bothers me when getting out of bed in the morning or getting up from lying on the couch after my workout. In a few minutes of moving around I'm fine.
It's nothing with vertebrae ; I have a chiropractic adjustment once a month and he said everything is good.
I used to have a 30 minute massage right before my adjustment and just after this happened the massage therapist at the chiro office left, so haven't had a massage after this happened and I'm willing to bet a good massage will fix me up.
They have a new girl now and instead of waiting for my adjustment next month I'm going to schedule a massage now to see if it helps.
You'd think moving slowly would be safer but it seems like quite a few find doing so too un-natural and can cause a problem rather than avoid one.
Many years ago I remember Dr. Ken mentioning something about this but I thought he was just picking at it he was not a fan or supporter of Super Slow training.
Best of luck to you guys who are currently experiencing injuries ...
i was 48 when i severely strained my left pec doing super slow incline benches.
Despite ice/heats pain meds, physio etc etc, i could mot train Chest for near years. Also limited lat/upper back work to rows as anything overhead like pulldowns put to much stretch on my pecs, even deadlifting was off the menu as body tension caused more problems.
I nearly gave up lifting period, i was depressed.
Funnily this injury occurred about 3 months after dropping heavy lifting which included very heavy static holds and partials that i undertook for several years without problem, prior to my SS experiment.
SS for me is just artificially slow, and personally i could not dial it in positively. Got weaker and smaller and injured.
I was never impressed with SS and avoided the use of negatives due to ones inability to control the movement.
Not to knock Dr.D but the idea of warming up and cooling down with negatives is IMO a bad idea and it is even worse when it includes a bodyweight exercise (I'm not sure if he recommends this?).
IMO this method is 3 separate sets of each exercise purely based on the TUL. Each 30 second negative is 6-7 rep set plus the set of 10.
When I design a routine the very first question I ask myself when I finish is can I do this indefinitely, assuming proper rest between sessions. If I can't honestly say yes, I won't use it. Negatives cannot be used indefinitely, full stop period
Coach Jeff - sorry to hear about your injury. But I appreciate the transparency. It is good to be reminded of the potential dark side to high intensity training.
After reading about your history of injuries, it does seem that getting into a stretched position at the end of the range of motion for a joint, with too much weight, was a factor.
Perhaps the practice of training to slow negative failure is the core of the problem. During a long negative rep, your strength starts to bleed off rapidly due to fatigue, yet the imposed load is not changing. When you get to the end of the range of motion, with little strength left, some stretch imposed on a joint, and still the full load, you have created a potentially dangerous condition. That would especially be the case if the weight starts to pick up speed during the final stages of failure.
I wonder if there is something about higher rep training which prevents this. Either you fail while having more residual strength, or you are more likely to fail on a concentric?