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Determine the Length of Your Workouts

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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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1958

Texas, USA

My visit to Doug?s is set for this coming Friday.While I?m a good writer like frosty/Leon,I will attempt to share an accurate report once I?m done.
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1958

Texas, USA

1958 wrote:
My visit to Doug?s is set for this coming Friday.While I?m a good writer like frosty/Leon,I will attempt to share an accurate report once I?m done.


Sorry.That should have read,?...while I?m NOT a good writer like frosty/Leon...
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1958

Texas, USA

Here we go...I had my visit to Doug?s today.Super friendly guy.Short,thick and serious.He told me to walk around and take an unsupervised gym tour.Amazing place!Barbells,racks,platforms,Nautilus,Hammer Strength,MedX!
During a short interview,Doug asked me what equipment I owned in my home gym and that he would model today?s workout with my availability of same or similar equipment.
Then it was time to train.He had me do a few warmup sets on squats,then stopped me and asked,?? Will you squat today,or just bend your knees a little? Get deeper!?
Embarrassed,I went deeper until he was satisfied.I could feel him altering his planned workout as he scratched away on his notepad.

First exercise was Nautilus leverage row for a good,tight 7 reps.Doug?s instruction was to pull the weight cleanly,no yanking,followed by a 2 second pause in the tight position.
Next was MedX overhead press.He guessed the weight just about right and I was able to squeeze out 9 reps,with the last one taking forever to complete.Then Doug gave me 60 seconds to sit there and get myself together.He led me down to the floor and quickly gave me a tutorial on diamond pushups.He had me descend slowly,hold a 3 second pause 1 inch above the floor followed by a push-up.His words were,?Go ahead and try to push fast,but it won?t happen.Each rep will be agonizingly slow!? He was correct.I managed 5 strict reps before collapsing onto the floor.
He the allowed me a two minute walking break/water break.
Next up was body weight chin ups.Doug does not allow kipping,so I was able to eke out 7 clean reps,with a pause at the top of each one.Doug the handed me a 2 inch thick bar and simply said,?Negative only curls!? He brought the bar up the completed position and told me to lower it,not drop it.Over and over for five reps until the bar WAS falling.
He gave me a three minute break and we met at the squat rack.I was disappointed to see that the bar was only loaded to 205 pounds,as I usually squat with much more.He told me,?We?re going deep,fucker! No pussy squats here!?
He talked me through 16 good reps,deeper than I?ve squatted since the 1990s.After that was another break and he crammed me into the Hammer Leg Press.I have no idea what the weight was,but I did 12 or 13 good reps.
Now it?s two hours later and I?m still buzzing.
I?m going back in December!
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1958

Texas, USA

Sorry for the typos.
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spud

@frostyF and 1958:

At any time before or during your workouts with him, did Doug prescribe a specific repetition cadence for you to adhere to?

How did he let you know what speed he wanted you to move at?
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1958

Texas, USA

spud wrote:
@frostyF and 1958:

At any time before or during your workouts with him, did Doug prescribe a specific repetition cadence for you to adhere to?

How did he let you know what speed he wanted you to move at?


He simply said: Don?t throw.Don?t drop.Don?t yank.Rep speed will take care of itself.
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epdavis7

Excellent! If I lived closer, I would make the trek to get trained by him.
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spud

Here are the two workouts that were described in detail earlier in the thread:

FrostyF's workout:

trap bar deadlift - 2 warm up sets
MedX Avenger leg press - 1 warm up set
3 Pushups
=====
Weighted Chinup (20 pounds) x6
Negative only pullovers x5 or 6
===Sip of water===
Parallel bar dip x6 or 7
===Sip of water===
Trap bar deadlift (upper handles) 335 x8
===Short break to cool off in front of fan===
Trap bar deadlift (lower handles) 305 x7
===4 minute break===
Medx Avenger leg press x12 or 13


*************
*************


1958's workout:

Squat warmup sets.
=====
Nautilus Leverage Row x7
MedX overhead press x9
Diamond pushups x5
===2 minute water/walking break===
Chinup BW x7
Negative only curl w/ 2inch thick bar x5
===3 minute water/walking break===
Barbell Squat - 205 pounds x16
Hammer Leg Press x12 or 13
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frostyF

Arkansas, USA

Sorry,but I was working out of town for a while.
The best thing about training under the instruction of Doug is that he seemed to know exactly what I was capable of doing,in terms of weights selected for each exercise.I mean,he nailed it! I asked him how he did it and he said,?? This is what I do !!??
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1958

Texas, USA

I visited with Doug again today.He was ready and itching to go!
First was trap bar deadlift for a few low rep warming up sets. Then he took me to a work set of 12-15 reps(can?t remember) of an almost puke inducing set.Doug allows no bouncing the weight off the plywood.Every rep must sit before the next one is pulled.
He gave me a big break and then led me to the barbell bench press with a close grip.And as I was getting into position,he told me that he demanded a 2 second pause on the chest of each rep! I hate him! After 7 clean reps and a sloppy 8th,he led me to the dip bars,checked my condition,and told me to do top range dips, only going down a few inches and calling me up before my upper arms hit parallel.Then he gave me a water break and told me to meet him back at the bench press station.He?d stripped off many pounds,but the set fried my triceps and front deltoids like nothing before.
Then,based on my previous workout a month ago,he had me sit in Hammer leg press for negative-only reps x 8 or 9!!
I was his last appointment of the day,so we had time to visit.What a guy!! Great stories about his years in the iron game and the personalities he?s come in contact with! Well worth the drive and the fee!
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frostyF

Arkansas, USA

I have another appointment with Doug later today. I will send report sometime tomorrow when I get time to sit and type. I?m excited!
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frostyF

Arkansas, USA

frostyF wrote:
I have another appointment with Doug later today. I will send report sometime tomorrow when I get time to sit and type. I?m excited!


Workout yesterday with coaching from Doug:
Light shoulder warm up and light,very limited squat warm up,and then right into the workout.

1. Nautilus leverage row. I was able to get 7 good reps with good form,no yanking.I could not quite close up number 8,so Doug was right there for two more assisted reps,offering only a few ounces of help.
2.MedX overhead press.This is the most shoulder friendly machine I have ever used! He chose a correct weight and I got six good reps plus a very slow grinder of a rep for a great number 7.I glanced in the mirror and shoulders were visibly pumped.
3.Barbell squats.Doug gave me a weight I had not been under in years,but he assured me I could handle it.He explained that he expected 7 clean reps,but if things looked proper and safe,he would ask for more.After rep 6,he told me to take a little more rest up top between reps and he stayed with the coaching and encouragement until I hit 13 reps,stopping me due to a form breakdown.
4.Three minute break.He wanted to be certain I was okay and was not feeling nauseated,as he wanted me to finish the remaining exercises.
5.Standing thick bar curl,immediately switching to regular barbell curl.75 seconds rest and then...
6.Bodyweight chin ups with pauses above the bar.No kipping was allowed.
7.Close grip barbell bench press with 2 second pauses on chest,straight to...
8.Bodyweight dips.
Done!!! A nice friendly soreness today.
Leon
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Brian A Schamber

Texas, USA

If you ever get the chance to get instructed by Doug, it is a great experience. I need to get back out there this year.
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spud

Doug Holland regularly clears his Instagram feed, so I thought I'd post this now whilst the video is still up and also add some of the information from the comments because it's very instructive.

Since Doug Holland started on Instagram, one of the guys he posts about repeatedly, is his client Dan.

Dan's latest deadlift video is here:

https://www.instagram.com/.../p/B77IyJug-o0/

Dan deadlifts 445x9 on a trap bar using the high handles.

According to Doug, the warm up sets before this were:

250x3
315x1
380x1

In metric that?s:

113kg x3
142kg x1
172kg x1
201kg x9

Dan?s deadlifting frequency is one set of deadlifts every two weeks. Week 1 is upper handles. Week 3 will be lower handles. The only accessory is chalk.

That's really impressive. The guy is doing around 30 reps per month, which, by the standards of many people in bodybuilding, powerlifting, Starting Strength, CrossFit, is basically nothing, so by rights he dhouldn't be making any progress and should be really weak.

Also, deadlifting for more than 5 reps will kill you and trap bars are for wimps, and he'd do better if he did multiple sets.

On and on we go with the internet mainstream nonsense, but the fact is, this guy is beast level strength with a low volume, sensible approach, and none of the 9 reps are bounced.

It just goes to show, that for those interested purely in numbers on the big barbell lifts, you can get there with low volume, low frequency training.
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consiglio

spud,
I have consulted with Doug many times over the past several months and will visit with him soon.So far,he has encouraged me to stay away from high frequency and high volume in my workouts.At first,this was difficult to grasp,as I have a gym addiction.But...I am heeding his advice and I?m once again making progress in strength and development.Plus,my wife likes having me home more often.
I stole this pic from Doug?s IG...Aside from the white beard,you would never guess that he is 60 years old!
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EricRamos

Nice, would you mind sharing your routine?

For you guys working out with Doug, is there a specific cadence you all do?


consiglio wrote:
spud,
I have consulted with Doug many times over the past several months and will visit with him soon.So far,he has encouraged me to stay away from high frequency and high volume in my workouts.At first,this was difficult to grasp,as I have a gym addiction.But...I am heeding his advice and I?m once again making progress in strength and development.Plus,my wife likes having me home more often.
I stole this pic from Doug?s IG...Aside from the white beard,you would never guess that he is 60 years old!


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spud

Another quick summary post of the last two workouts posted by 1958 and frosty:

1. Trap bar deadlift low rep then 12-15 reps
==big break==
2. Close grip barbell bench press with 2 second pauses x8
3. Top range parallel bar dips
==water break==
4. Close grip barbell bench press
5. Negative only Hammer leg press x 8 or 9

----

1. Nautilus leverage row x7
2. MedX overhead press x7
3. Barbell squat x13
==Three minute break===
4. Standing thick bar curl
5. Regular bar curl
6. Bodyweight chin ups with pauses above the bar
7. Close grip barbell bench press with 2 second pauses on chest
8. Bodyweight dips
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spud

Q&A with Doug.

My questions:

Did you ever formally qualify as a SuperSlow instructor, or did you simply start to apply slow speed of movement to your training based on what you'd seen and heard from other trainers you knew?

What guidance do you give new trainees when it comes to rep speed? Do you use a set cadence of any kind? I?ve seen you performing and teaching everything from very slow reps to what would be considered a more ?normal? speed of movement that you might encounter in a powerlifting meet.

This third and final question is inspired by the post you recently made showing your calf development:

Do you, or any of your trainees ever perform any single joint exercises? If so, when/why do you decide to include them in someone?s program?

==========

Doug's answer:

Yes, I am a certified SuperSlow master instructor.
I do not enforce strict rep cadence,but instead teach clients to not explode into the positive,to not stab at the end of the excursion,and to lower the negative instead of dropping it.After a few reps,rep speed will take care of itself. Most of my trainees perform compound movements exclusively.If I sense physical or mental burnout on a particular exercise,I may have them substitute single joint exercise(s),but only for a couple of weeks.

And thank you for your questions!
Send more.
Tell others!
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Donnie Hunt

spud wrote:
Q&A with Doug.

My questions:

Did you ever formally qualify as a SuperSlow instructor, or did you simply start to apply slow speed of movement to your training based on what you'd seen and heard from other trainers you knew?

What guidance do you give new trainees when it comes to rep speed? Do you use a set cadence of any kind? I?ve seen you performing and teaching everything from very slow reps to what would be considered a more ?normal? speed of movement that you might encounter in a powerlifting meet.

This third and final question is inspired by the post you recently made showing your calf development:

Do you, or any of your trainees ever perform any single joint exercises? If so, when/why do you decide to include them in someone?s program?

==========

Doug's answer:

Yes, I am a certified SuperSlow master instructor.
I do not enforce strict rep cadence,but instead teach clients to not explode into the positive,to not stab at the end of the excursion,and to lower the negative instead of dropping it.After a few reps,rep speed will take care of itself. Most of my trainees perform compound movements exclusively.If I sense physical or mental burnout on a particular exercise,I may have them substitute single joint exercise(s),but only for a couple of weeks.

And thank you for your questions!
Send more.
Tell others!


Great stuff 👍
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sirloin

spud wrote:
Q&A with Doug.

My questions:

Did you ever formally qualify as a SuperSlow instructor, or did you simply start to apply slow speed of movement to your training based on what you'd seen and heard from other trainers you knew?

What guidance do you give new trainees when it comes to rep speed? Do you use a set cadence of any kind? I?ve seen you performing and teaching everything from very slow reps to what would be considered a more ?normal? speed of movement that you might encounter in a powerlifting meet.

This third and final question is inspired by the post you recently made showing your calf development:

Do you, or any of your trainees ever perform any single joint exercises? If so, when/why do you decide to include them in someone?s program?

==========

Doug's answer:

Yes, I am a certified SuperSlow master instructor.
I do not enforce strict rep cadence,but instead teach clients to not explode into the positive,to not stab at the end of the excursion,and to lower the negative instead of dropping it.After a few reps,rep speed will take care of itself. Most of my trainees perform compound movements exclusively.If I sense physical or mental burnout on a particular exercise,I may have them substitute single joint exercise(s),but only for a couple of weeks.

And thank you for your questions!
Send more.
Tell others!


Great stuff, thanks for posting. I like how hes not a slave to a particular cadence, and his focus on compound lifts.
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spud

sirloin wrote:
Great stuff, thanks for posting. I like how hes not a slave to a particular cadence, and his focus on compound lifts.


Yeah being a slave to cadence is stupid. I've been there. Slowing your reps down serves two purposes. One, it improves muscular loading by reducing the unwanted effects of momentum. Two, it keeps your joints safe, health, working in the long run. Once you understand those two points, you understand the whole point of slowing your reps down, you don't need to rigidly adhere to 10/10 or 5/5 etc.

There is always used to be bunch of pointless hand-wringing from Superslow people about if it's not 10/10 every rep, every workout, then how can you be sure you're making real progress?

Such a load of crap. Your body doesn't respond to counting cadence. It doesn't know anything about counting cadence, and besides, progress is shown over time, not between 2 or 3 workouts.

Doug's idea of not exploding into the positive, stabbing at the end of it and not dropping the negative is all you need to know.

When I was a slave to cadence for a couple of years back in about 2005, I found it massively distracting from a) good form and b) EFFORT!
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Donnie Hunt

spud wrote:
sirloin wrote:
Great stuff, thanks for posting. I like how hes not a slave to a particular cadence, and his focus on compound lifts.


Yeah being a slave to cadence is stupid. I've been there. Slowing your reps down serves two purposes. One, it improves muscular loading by reducing the unwanted effects of momentum. Two, it keeps your joints safe, health, working in the long run. Once you understand those two points, you understand the whole point of slowing your reps down, you don't need to rigidly adhere to 10/10 or 5/5 etc.

There is always used to be bunch of pointless hand-wringing from Superslow people about if it's not 10/10 every rep, every workout, then how can you be sure you're making real progress?

Such a load of crap. Your body doesn't respond to counting cadence. It doesn't know anything about counting cadence, and besides, progress is shown over time, not between 2 or 3 workouts.

Doug's idea of not exploding into the positive, stabbing at the end of it and not dropping the negative is all you need to know.

When I was a slave to cadence for a couple of years back in about 2005, I found it massively distracting from a) good form and b) EFFORT!


Awesome post 👍
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spud

More answers from Doug.


Most of my trainees visit once or twice weekly. Exercises are chosen around body type (e.g. proportions, etc.) or limitations due to joint complaints or injuries due to their stupid attempts in the past at training themselves and/or getting bad advice. The ?big 5? is a nice template, but I tend to be a little more creative. Only about 12-15% of my clients deadlift, and they are the ones who will listen and do things exactly as I teach them. Other clients will use the Nautilus low back machine (2ST or Nitro version) and the Nautilus hip extension machine. I deadlift all year round, but at times I will drop the exercise completely for 6-8 weeks. When I return to it, I simply consult my workout log and plug right back in where I left off. My own training consists of one to three exercises every four days. For example, today I did two main work sets of deadlifts. Nothing else. In a few days from now I may do weighted chins/chest press/leg press.
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spud

Here's another interesting post that Doug just made that I thought was worth highlighting.

https://www.instagram.com/.../p/B-Ck6i9g-Ng/

What's particularly interesting is the Q&A in the comments section of that post.

Question:
What kind of program would you do if you didn?t have access to machines/facility but had a bench/power rack?

Doug's answer:
Assuming the rack contains a chin up bar, I would do one work set of squats, then chin ups and close grip bench press. Rest about two minutes and do a 2nd set of both chins and bench press.
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spud

consiglio wrote:
spud,
I have consulted with Doug many times over the past several months and will visit with him soon.


Did you ever visit Doug? Did you manage to get a workout in with Doug before the coronavirus hit?

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