MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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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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To Failure or Too Much?
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cardinalone

New York, USA

Two things:

(1) What is the correct TF 1-set exercise?
For example, on the Leg Extension, Weight=180, I do 3 seconds positive, pause 1 second, 3 seconds negative. At rep 9, it is very hard but I finish rep 9 with proper form, then I try rep 10, get it halfway up the positive, and my legs give out. So did i do To Failure correctly? If so, I record the exercise as 9 reps. Work my way to completing that 10th rep next time.

(2) I am week 2, Beginner. After the Leg Press, I move to the Bench Press, but when I get to Bent Over Row, my legs and thighs cannot stop trembling. It is difficult to complete the exercise, I guess because I worked TF and am still building stamina. The trembling legs goes away after the work out.

Anyone experience this? Any feedback on what it means? Am I doing HIT the right way? Is it growing pains?

I love HIT. I have more time to my life, I focus when I work out, keep my face relaxed, I don't utter a sound, just breathe.

The posting here are great and it's a real encouragement to hear from folks about their results and their hurts, growth, and triumphs.

Kevin
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seanoz

cardinalone wrote:
Two things:

(1) What is the correct TF 1-set exercise?
For example, on the Leg Extension, Weight=180, I do 3 seconds positive, pause 1 second, 3 seconds negative. At rep 9, it is very hard but I finish rep 9 with proper form, then I try rep 10, get it halfway up the positive, and my legs give out. So did i do To Failure correctly? If so, I record the exercise as 9 reps. Work my way to completing that 10th rep next time.



Perfect form, and exactly right, push hard on the last 'failure rep' without jabbing or holding your breath and heaving and grimacing or gripping, (you mention that you keep form, so keep it up) just make the muscle work as hard as possible on that failure rep. And yes count the 9 reps, and aim for 10, 11 or 12 next time, and continue to count the full range reps.



(2) I am week 2, Beginner. After the Leg Press, I move to the Bench Press, but when I get to Bent Over Row, my legs and thighs cannot stop trembling. It is difficult to complete the exercise, I guess because I worked TF and am still building stamina. The trembling legs goes away after the work out.



You are doing Bent Over BARBELL Rows? The trembling and fatigue in the legs will go away eventually. Just maintain the timing so that you build the conditioning into the workout, so take the same time each time between LP and Rows



Anyone experience this? Any feedback on what it means? Am I doing HIT the right way? Is it growing pains?

I love HIT. I have more time to my life, I focus when I work out, keep my face relaxed, I don't utter a sound, just breathe.

The posting here are great and it's a real encouragement to hear from folks about their results and their hurts, growth, and triumphs.

Kevin


It is the learning Kevin, one thing that it does mean is that your metabolic conditioning is going to be enhanced considerably.

You are well on your way. Good to hear.

Sean
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Crotalus

Kevin ;

I remember it well :>)

The first time I let myself graduate from my HIT split routine to a Ken Leistner full body routine, I couldn't get past the fourth exercise for the same reasons you mention ... and I didn't start that routine until I was positive I was in the condition to handle it.

Man, was I wrong ! The fouth exercise in the routine I remember was shrugs and couldn't even stand up with the weight I usually shrugged with, LOL.
After that I got very nauseous and spent the next 45 minutes asleep on that cool, tile floor.

I remember that workout well because it was when I truly realized what hard training was and that I was now heading in the right direction.

It sounds to me you are getting it right ... you'll quickly get conditioned to it, hang in there. Just be sure you're giving yourself enough time to recover between workouts.

For me, after getting into the full body routines I could no longer train three days a week and went to two.

Good luck with your training .
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TigerFighter VS

New Jersey, USA

cardinalone wrote:
Two things:

(1) What is the correct TF 1-set exercise?
For example, on the Leg Extension, Weight=180, I do 3 seconds positive, pause 1 second, 3 seconds negative. At rep 9, it is very hard but I finish rep 9 with proper form, then I try rep 10, get it halfway up the positive, and my legs give out. So did i do To Failure correctly? If so, I record the exercise as 9 reps. Work my way to completing that 10th rep next time.


I'm still new too, but I would say yes, thats to faliure. If you have a spotter, and they can help you push the rep you can't acomplish, and then you work the negative down, even better.

cardinalone wrote:(2) I am week 2, Beginner. After the Leg Press, I move to the Bench Press, but when I get to Bent Over Row, my legs and thighs cannot stop trembling. It is difficult to complete the exercise, I guess because I worked TF and am still building stamina. The trembling legs goes away after the work out.

Anyone experience this? Any feedback on what it means? Am I doing HIT the right way? Is it growing pains?


Sure. Felt it the first three weeks, and still do every now and then. In the begining, I think its ok to take a 60 second break between exercises. I personally just pushed through it. My weak points came around the time I started the tricep ext. My shoulders and arms were wobbling at that point. As I said, I am still new as well, but from exp. it sounds like your on the right track. I really feel the day after my workout. By 8 oclock, I am sometimes falling asleep.

cardinalone wrote:I love HIT. I have more time to my life, I focus when I work out, keep my face relaxed, I don't utter a sound, just breathe.

The posting here are great and it's a real encouragement to hear from folks about their results and their hurts, growth, and triumphs.

Kevin


Glad your enjoying it. I agree its far better than the 12 hours a week I was spending in the gym. I have yet to be able to keep my face stone cold. So your one up on me.

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TigerFighter VS

New Jersey, USA

seanoz wrote:
:You are doing Bent Over BARBELL Rows? The trembling and fatigue in the legs will go away eventually. Just maintain the timing so that you build the conditioning into the workout, so take the same time each time between LP and Rows
Sean


Sean, Its listed in Dr Dardens book as an exercise for beginers. Is that surprising? I personally enjoy this exercise.

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seanoz

No not suprising Tiger, just needed to clarify.

It's been a while, and I recall having that kind of issue with Deadlifts, the conditioning wasn't there to maintain good stability, so I put them earlier for safety.

I like free weights, but have a clinic with all Next Gen and some 2St. I have always been partial to machines for safety.

Sean.
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cardinalone

New York, USA

Thanks seanoz, Crotalus and TigerFighter VS !

Thanks for sharing and advice. It is getting better, the legs aren't shaking as much. It was a nice break to have a NTF day too Wednesday. Looking forwrd to that 2-day week.

I'm 43 and sit all day in my job, and when I was doing split routines, spasmed my lower back squatting (my fault for adding two 45 plates on my fourth set back then to advance rather than two ten-pound plates. I was squatting 600 and tried 690.

Seems the only way to gain mass all over is leg work, so I was wondering if you guys go To Failure on the SQUATS and DEAD LIFTS? I am a little gun shy as I am still not 100%. I'm in Beginner Routine #2 and even doing leg presses to failure caused my back to act up.

Porb.best to stick to the 8-12 reps rule and just not go to failure by using less weight until I feel 100% agan. Wondering if you guys have had to deal with this too.
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Crotalus

A beginner ?? Squatting 600 is a beginner ???

Geeez Kevin ... thanks for making me feel like Pee Wee Herman, LOL.

Anyway, when I trained to failure I did so on squats but not on deadlifts. Before my 'Trap Bar days' I never did regular DL's ... I only stiff legged deadlifts right after squats and I'd never take them to failure.

When I started TBDL's I had just begun to stop just short of failure so I have never taken them to that point, either.
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TigerFighter VS

New Jersey, USA

I have yet to start doing Squats and deadlifts. 43 and doing 600 lb squats. I'm impressed.

When I started this out, I went with weight that was lower than what I was doing on HVT, as I knew with the slower cadence, and going to faliure in one set, I couldn't do the old weights. After a week with toying with it, I began to up the weights, and right now, I am closer to where I was on HVT. For example:

On curls I was using 90 on HVT. I am still on 75 right now with HIT.

On overhead press, I was doing about 65-70 HVT. I am doing 80 on HIT.

Bench, my weakest exercise, I was doing 225 for 3 sets of 6. I am at 210 now with HIT.

The major difference however was with HIT, I am doing a controlled lift. With HVT, I was tossing it as fast as I could to get the reps.

I believe squats and deadlifts come into play later on, but back when I was doing squats, I was doing 280 or so, so we shall see.


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cardinalone

New York, USA

Hold on! Let me clear this up~ :)

I've had a lower back problem before, nothing serious, but I do sit all day at a computer and it's a problem.

So I have to be clear about my routine. I was not performing the classic barbell Squats but Hack Squats on a machine. 600 lbs on a barbell would kill me. And of course the 600 plus was too much and I'm still recovering. NOrmally on HVT, I would do 4 sets each of Leg Press set4=450, Hack Squats set4=530 or more, then the Leg curls, extensions, dead lifts, one legged curls, 3 calf exercises, abductors, then inductors.
It took about 75-90 minutes depending.

the guy I trained with, who I am tryong to get into HIT, he was an amateur body builder when he was younger, and he'd squat 700+, leg press 1200 lbs.

My HIT Beginner 2 Week 2 is this guys:

Leg Curls (100)
Leg Extensions (175)
Leg Press (still hurt so only 220)
Sitting Calf Raise (110)
Bench Press (w/dumbells (90 lbs each)
Bent-over row barbell (75)
Lat Dumbell Raise (20)
Shoulder Shrug Barbell (75)
Bent Arm Fly Dumbbell (55)
Tricep Extension One Dumbell (50)
Biceps curl barbell (80)

I am nowhere near where I want to be, but I am getting stronger. Weight gain has been slow. I was 185 on HVT, but I was eating 3500 calories a day, running 3 miles five days a week and swimming.

I stoppped training after I hurt my back for a month, then got sick with a stomach virus and lost weight a week ago.

So I'd say yea beginner but with alot of determination and drive to progress. I'm 175 now with 10% body fat and working on that. Weight gain has been slow ever since I had to curtail heavy leg work in favor of my back.

We're all in this together and I thank you guys for the replies. So when you're squatting to failure and doing those damn tough dead lifts, think of me thinking of you becasue I want to be doing it too when I hit Beg routine # 3.

Peace.



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