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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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Doug Holland is on Instagram
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spud

https://www.instagram.com/doug...

This is my favourite video. I guess this is a client preforming the trap bar deadlift.

https://www.instagram.com/.../p/B0oy8W8gsCL/

I also think it's appropriate to post the advice that Doug Holland gave me over 10 years ago in January 2009 regarding warming up for deadlifting when I was first starting out. Why? Because I imagine this is similar to what Dan in the video went through prior to his set of 11 reps with 428 pounds. Thought it was nice to provide some context.

Here's Doug...

Yes, get rid of the versagrips. Use your own grip with chalk. Squeeze the bar right before pulling it off the floor. Semi-relax your grip when the bar is on the floor between reps, but DO NOT let go and re-grip. And yes, I believe you are doing too much of a warm up for your top sets. If you were in my gym I would have you do 135x2 and maybe 135x1 before going straight to the 170. You'd probably get 11-13 reps with it too.

Example: My wife's last deadlift workout went like this:
135x2
160x1
160x1
185x9 (work set)

======================

Don't let the warm ups take away from the important work set(s). One or two sets is all you need unless you're pulling in the 500-600 lb range for reps. Then you might want to take a third set on the way there. Keep warm up reps low(1-3 reps). Remember, you're warming up the movement, not the body. Just take a few seconds between warm ups. Then load the bar, stalk around the gym for a little while, go take a piss, sip some water, and go for that set.

Example: a guy just left my gym. His deadlift went like this:
245x2
295x1
-break-
320x14

The two warm up sets took nothing away from his ability to actually do the 320x14.

======================

The low rep warm up serves as a "groove setter" to help prepare the trainee for the one chance (or two chances, if he's doing a second set) he gets with the work set. The low reps take nothing away from his ability to actually complete the real set.

For example, I have a guy coming in today who is due to get around 10-13 reps with 363 lb in the squat. First he'll take 245 lb for three to five reps just to get his head ready. I'll give him a two or three minute break, and then the real workout starts.


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frostyF

Arkansas, USA

This is good! In college,Doug and I lived in different rent houses on the same street.I worked out in Doug's gym and learned a lot about lifting.It's good to see he's still at it.Damn,he must be 60 years old these days!

Leon
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1958

Texas, USA

Insane weighted chins!
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StuKE

This approach is similar to how I did my best weights, though I would do a very light first set of maybe 6-10.
For example when I hit a 1 rep chin up with 118lb I did:
Bw x 6
+ 25lb x 2
+ 70lb x 1
+ 90lb x 1
+ 118lb x 1
bw x 10

I could not do what the guy on Instagram did, not for 2 reps anyway. Nit that I have gone this heavy in a year and don't plan to!

When I was younger I also gor my best bw reps after a hwavy single.

I just don't see the poont in doong loads of reps on the way up and using up some of your resources
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sirloin

I completely agree with Doug's advice, i.e., to focus on the legs, back and shoulder girdle. When in gyms today, all too often i see guys today spend 70-80 percent of their training chest n arms. Legs n back are just an after thoughts.

If anything its the girls these days that focus on heavy legs n back training.
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frostyF

Arkansas, USA

I have arranged a meeting with Doug in a few weeks.He is a very eccentric individual.If he allows me to (he probably won't),I will take pictures of his gym and post them here.It's an awesome,forever changing place!

Leon
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consiglio

spud,
That is great reference material!Thanks for posting.Are you still in contact with Mr.Holland? I spoke with him years ago on telephone,and what I thought was going to be a 15 minute Q&A lasted over 90 minutes! A very kind and generous man.He was/is a fantastic resource for my training.
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Brian A Schamber

Texas, USA

I am going out for a workout in November. It is a lot of fun for me, lots of Nautilus and MedEx machines, various barbells and even a Zane Leg Blaster to boot. Variety out the ying yang.
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frostyF

Arkansas, USA

I will be visiting Doug tomorrow.He says I may take/post photos but no videos(he gave no explanation as to why not...).
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frostyF

Arkansas, USA

At Doug's
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frostyF

Arkansas, USA

His deadlift area
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frostyF

Arkansas, USA

Deadlift area 2 with 2" axle
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frostyF

Arkansas, USA

Another view
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frostyF

Arkansas, USA

One more
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sirloin

Love it:)
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spud

Has Doug ever been involved in SuperSlow? I ask because in the videos he posts on Instagram, neither he or any of his clients appear to be adhering to a strict 10/10 cadence, or any other cadence for that matter, which is refreshing to see.

I particularly like the speed this guy is using on the shoulder press.

https://www.instagram.com/.../p/B1EGtv6At_W/

It's smooth, natural and obviously slower than most of the horrific sht you see online and in gyms all over the world, but neither Doug nor the client are counting the seconds.
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spud

consiglio wrote:
spud,
That is great reference material!Thanks for posting.Are you still in contact with Mr.Holland? I spoke with him years ago on telephone,and what I thought was going to be a 15 minute Q&A lasted over 90 minutes! A very kind and generous man.He was/is a fantastic resource for my training.


The text I posted above was from a private message exchange on a HIT forum that only existed for a few months about 10 years ago. Sadly, Doug and I are not friends or acquaintances. I wish were were!

As soon as I got that reply for him I saved the text so I'd never lose it. Nuggets of information like this are valuable.

Even with that simple response, even though I was a faceless internet user who had contacted him out of the blue, I felt like Doug was being very generous for his time and knowledge.

Thank you Doug.
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