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TigerFighter VS

New Jersey, USA

Week 1 Plan 3 Monday
Weight:Mon weight 244 @8:30 AM
10 minutes elipitical runner. 163 calories with heart rate @ 135-155 range for 8.5 minutes. Normal resting heart rate 70 bpm

Squat: Mon 135 for 19 reps ( Focused on form and kept going till I tired)

Straight Arm pullover: Mon 45 for 18( I need to look over plan 1 and see what weight I ended this on. It was too easy with 45)

Stiff legged deadlift: Mon 205 for 8 (I think the weight was a little too much for my first attempt. I will lower next time)

Lateral Raise with Dumbell : Mon 35 for 12

Bench press: Mon 285 for 6 (Shoulder was really a problem today. Its only the front right, but it interfered. I will have to lower the weight or skip this for a few days.

Shoulder shrugs w/machine: Mon 290 for 12 (Shoulder isn't bothered by this exercise. Must be the location of the injury)

Pec Deck: Mon 220 for 10

Tricep ext.:Mon 90 for 12 (Shoulder was effecting this exercise)

Bicep curl:Mon 110 for 12

Forward wrist curl: Mon 135 for 8

Ab Machine: Mon 150 for 30

Side bend w/Dumbell Mon 60 for 12 each side ( Shoulder again was an issue on right side)

Squats felt good, though I am sure I can up the weight by another 50 without effecting my form. Deadlifts, I need to back off a bit on weight. I could handle the 210, just don't know if I can hit 12 reps with it yet.

My shoulder is sore( Not pained, sore) where it takes that first dip in. Don't know if thats where the tendon meets the bone, but I see no harm in dropping down the weight slightly for a few workouts.
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TigerFighter VS

New Jersey, USA

Wow. Having to skip the first Wednesday of the 2 week cycle relagates my progress to page two. Ouch.

Week 1 Plan 3 Wednesday
Weight:Mon weight 244 @8:30 AM Fri weight 243@12:30pm
15 minutes elipitical runner. 230 calories with heart rate @ 135-155 range for 12.5 minutes. Normal resting heart rate 70 bpm

Squat: Mon 135 for 19 reps Fri:185 for 15

Straight Arm pullover: Mon 45 for 18 Fri:60 for 15


Stiff legged deadlift: Mon 205 for 8 Fri 205 for 10. (Said I was going to lower it, but I was feeling good so I tried it again.)

Lateral Raise with Dumbell : Mon 35 for 12 Fri 35 for 11

Bench press: Mon 285 for 6 Fri 285 for 10
Shoulder shrugs w/machine: Mon 290 for 12 Fri 290 for 12

Pec Deck: Mon 220 for 10 Fri 220 for 12

Tricep ext.:Mon 90 for 12 Fri 90 for 11


Bicep curl:Mon 110 for 12 Fri 110 for 12

Forward wrist curl: Mon 135 for 8 Fri 135 for 11

Ab Machine: Mon 150 for 30 Fri 150 for 30

Side bend w/Dumbell Mon 60 for 12 each side Fri 100 for 12

Well, I gotta tell you, twice a week feels great. I don't know how or why I ever did 6 times a week. I am seeing far greater results now.
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TigerFighter VS

New Jersey, USA

Week 2 Plan 3 Monday
Weight:Fri weight 243@12:30pm Mon 243 @7:30 pm
10 minutes elipitical runner. 144 calories with heart rate @ 135-155 range for 8 minutes. Normal resting heart rate 70 bpm

Squat:Fri:185 for 15 Mon :225 for 12

Straight Arm pullover:Fri:60 for 15 Mon 65 for 15

Stiff legged deadlift:Fri 205 for 10 Mon 205 for 12

Lateral Raise with Dumbell: Fri 35 for 11 Mon 35 for 12

Bench press:Fri 285 for 10 Mon 285 for 12
Shoulder shrugs w/machine:Fri 290 for 12 Mon 290 for 12

Pec Deck: Fri 220 for 12 Mon 220 for 12

Tricep ext.:Fri 90 for 11 Mon 95 for 11

Bicep curl:Fri 110 for 12 Mon 110 for 12

Forward wrist curl:Fri 135 for 11 Mon 135 for 11

Ab Machine:Fri 150 for 30 Mon 150 for 33

Side bend w/Dumbell Fri 100 for 12 Mon 100 for 12
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TigerFighter VS

New Jersey, USA

Week 2 Plan 3 Wednesday
Weight:Mon 243 @7:30 pm Wed 241 @3:00pm
15 minutes elipitical runner. 240 calories with heart rate @ 135-155 range for 12 minutes. Normal resting heart rate 70 bpm

Squat:Mon :225 for 12 Wed 235 for 12

Straight Arm pullover:Mon 65 for 15 Wed 65 for 18

Stiff legged deadlift:Mon 205 for 12 Wed 215 for 12

Lateral Raise with Dumbell:Mon 35 for 12 Wed 35 for 11

Bench press:Mon 285 for 12 Wed 285 for 12
Shoulder shrugs w/machine:Mon 290 for 12 Wed 290 for 12

Pec Deck:Mon 220 for 12 Wed 220 for 12

Tricep ext.:Mon 95 for 11 Wed 95 for 12

Bicep curl:Mon 110 for 12 Wed 120 for 12

Forward wrist curl:Mon 135 for 11 Wed 135 for 11

Ab Machine:Mon 150 for 33 Wed 150 for 25 (I couldn't get my breathing right)

Side bend w/Dumbell: Mon 100 for 12 Wed 100 for 12

Great workout today! Felt awesome!
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TigerFighter VS

New Jersey, USA

Week 2 Plan 3 Friday
Weight:Wed 241 @3:00pm Fri 245 @1:30 pm
15 minutes elipitical runner. 246 calories with heart rate @ 135-155 range for 12 minutes. Normal resting heart rate 70 bpm

Squat:Wed 235 for 12 Fri 275 for 12( I wanted to see if I could do it. My form was a little off at the start, but around rep 4 I was squating parallel.

Straight Arm pullover:Wed 65 for 18 Fri 70 for 14

Stiff legged deadlift:Wed 215 for 12 Fri 225 for 10 (I set the weight on the floor between reps. I am not sure If thats whats supposed to be done, or if I am supposed to hold it the whole time.)

Lateral Raise with Dumbell:Wed 35 for 11 Fri 35 for 12

Bench press:Wed 285 for 12 Fri 285 for 12

Shoulder shrugs w/machine:Wed 290 for 12 Fri 290 for 14

Pec Deck:Wed 220 for 12 Fri 220 for 14

Tricep ext.:Wed 95 for 12 Fri 100 for 12

Bicep curl:Wed 120 for 12 Fri 120 for 11

Forward wrist curl:Wed 135 for 11 Fri 135 for 10

Ab Machine:Wed 150 for 25 Fri 150 for 32

Side bend w/Dumbell:Wed 100 for 12 Fri 100 for 10
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NATUREBOY

TigerFighter VS wrote:
Week 2 Plan 3 Friday
Weight:Wed 241 @3:00pm Fri 245 @1:30 pm
15 minutes elipitical runner. 246 calories with heart rate @ 135-155 range for 12 minutes. Normal resting heart rate 70 bpm

Squat:Wed 235 for 12 Fri 275 for 12( I wanted to see if I could do it. My form was a little off at the start, but around rep 4 I was squating parallel.

Straight Arm pullover:Wed 65 for 18 Fri 70 for 14

Stiff legged deadlift:Wed 215 for 12 Fri 225 for 10 (I set the weight on the floor between reps. I am not sure If thats whats supposed to be done, or if I am supposed to hold it the whole time.)

Lateral Raise with Dumbell:Wed 35 for 11 Fri 35 for 12

Bench press:Wed 285 for 12 Fri 285 for 12

Shoulder shrugs w/machine:Wed 290 for 12 Fri 290 for 14

Pec Deck:Wed 220 for 12 Fri 220 for 14

Tricep ext.:Wed 95 for 12 Fri 100 for 12

Bicep curl:Wed 120 for 12 Fri 120 for 11

Forward wrist curl:Wed 135 for 11 Fri 135 for 10

Ab Machine:Wed 150 for 25 Fri 150 for 32

Side bend w/Dumbell:Wed 100 for 12 Fri 100 for 10


You're pretty strong, bro.
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TigerFighter VS

New Jersey, USA

Thanks, though I wish the physique matched the strength. Still need to drop another 15 lbs or so....
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TigerFighter VS

New Jersey, USA

Week 3 Plan 3 Monday
Weight:Fri 245 @1:30 pm Mon 241@ 11:00 pm
15 minutes elipitical runner. 220 calories with heart rate @ 135-155 range for 12 minutes. Normal resting heart rate 70 bpm

Squat:Fri 275 for 12 Mon:245 for 12 (I started out trying 300. I found I could hold it, and move slightly down, but not far enough that I would consider it a squat. I did 8 reps, then took it down 20, did another 8 but again they weren't the best, so I dropped it down to 245, and did 12 quality squats)

Straight Arm pullover:Fri 70 for 14 Mon 75 for 14

Stiff legged deadlift:Fri 225 for 10 Mon 225 for 7 ( I never set the weight down this time. My grip gave out before my back)

Lateral Raise with Dumbell:Fri 35 for 12 Mon 35 for 12

Bench press:Fri 285 for 12 Mon 285 for 13

Shoulder shrugs w/machine:Fri 290 for 14 Mon 290 for 14

Pec Deck:Fri 220 for 14 Mon 220 for 13

Tricep ext.:Fri 100 for 12 Mon 100 for 12

Bicep curl:Fri 120 for 11 Mon 130 for 9

Forward wrist curl:Fri 135 for 10 Mon 135 for 10

Ab Machine:Fri 150 for 32 Mon 150 for 33

Side bend w/Dumbell:Fri 100 for 10 Fri 35 for 12 ( I lowered the weight to focus more on form.

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NATUREBOY

TigerFighter VS wrote:
Squat:Fri 275 for 12 Mon:245 for 12 (I started out trying 300. I found I could hold it, and move slightly down, but not far enough that I would consider it a squat. I did 8 reps, then took it down 20, did another 8 but again they weren't the best, so I dropped it down to 245, and did 12 quality squats)

You should've just stuck with the 300/8, man. Altogether you did 28 repetitions on the squat...which, IMO, is too damn many. I bet you're feeling it today.

TigerFighter VS wrote:
Stiff legged deadlift:Fri 225 for 10 Mon 225 for 7 ( I never set the weight down this time. My grip gave out before my back)

That'll happen on this exercise. You're going to need a pair of wrist straps...for shrugs, too. And no, don't set the weight down in between reps.

TigerFighter VS wrote:
Side bend w/Dumbell:Fri 100 for 10 Fri 35 for 12 ( I lowered the weight to focus more on form.

I really hate this exercise. Don't you? I never really "feel it".

~~~~~

Was this NTF day? Your reps/poundages on the lateral raise, shrugs, triceps press, pec deck, and wrist curl have all stagnated. It might be time for a reduction in volume and/or frequency. How often are you training now? How do you feel?
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TigerFighter VS

New Jersey, USA

NATUREBOY wrote:
TigerFighter VS wrote:
Squat:Fri 275 for 12 Mon:245 for 12 (I started out trying 300. I found I could hold it, and move slightly down, but not far enough that I would consider it a squat. I did 8 reps, then took it down 20, did another 8 but again they weren't the best, so I dropped it down to 245, and did 12 quality squats)

You should've just stuck with the 300/8, man. Altogether you did 28 repetitions on the squat...which, IMO, is too damn many. I bet you're feeling it today.


To be honest, I felt it more in my back than my legs. Yeah 28 is a lot, but as I stated the first 8 never really went parallel. More like a knee bend then a squat.

NATUREBOY wrote:
TigerFighter VS wrote:
Stiff legged deadlift:Fri 225 for 10 Mon 225 for 7 ( I never set the weight down this time. My grip gave out before my back)

That'll happen on this exercise. You're going to need a pair of wrist straps...for shrugs, too. And no, don't set the weight down in between reps.


You really think there is no way my wrist strength will improve enough to handle this? I mean, in wrist curls, I am doing 135 now. After the first few weeks, you don't think I'll have any gains? What should I look for in a wrist strap?

NATUREBOY wrote:
TigerFighter VS wrote:
Side bend w/Dumbell:Fri 100 for 10 Fri 35 for 12 ( I lowered the weight to focus more on form.

I really hate this exercise. Don't you? I never really "feel it".


Thats why I lowered it. With the 100 lbs, I felt like I was straining. With the 35 , I could go lower, but your right, I can't say I feel it.
~~~~~
NATUREBOY wrote:
Was this NTF day? Your reps/poundages on the lateral raise, shrugs, triceps press, pec deck, and wrist curl have all stagnated. It might be time for a reduction in volume and/or frequency. How often are you training now? How do you feel?


Lateral raise, I have stagnated. I think I will just try 40 on Friday, like I did when I hit a plateau back with leg curls.

Shrugs, the machine can't support any more weight. I could go back to the bar, but I want to try and build up on reps, so I can add a 25 plate in place of the tens.

Triceps ext, I was at 90 on week 1, moved to 95 on week 2 and am doing 100 now.

Pec deck, thats all the weight it has. I have to just shoot for reps.

Wrist curl, I am doing 135, lol. Two 45 plates and an olympic bar, I am focusing on the reps for now, but so late in the workout, this one tends to suffer.

I am doing the 5 times in 2 week cycle now. So I am off until Friday. Time to rest and grow.

I am not at all tired. I went to the gym late, waiting for the woman to come home, so that may have effected me some. Otherwise, I am feeling better than when I started week 2.
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Yes

You really think there is no way my wrist strength will improve enough to handle this? I mean, in wrist curls, I am doing 135 now. After the first few weeks, you don't think I'll have any gains? What should I look for in a wrist strap?

Try not doing any wrist curls for a while. After I stopped doing deadlifts and wrist curls for about two weeks my grip improved tremendously. I still dont do any wrist curls and my grip hasnt given up on me yet(even though my forearms look like toothpicks).

I think its easy to overwork your hand and forearm muscles, so try and give them a little extra rest sometimes.
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NewYorker

New York, USA

You might give some thought to substituting some kind of dips or machine decline presses for the bench.
It doesn't seem to be working for you.
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NATUREBOY

Maxing out the machines is the type of "problem" I'd like to have, Tiger. But letting the weight stagnate and just focusing on reps isn't a good idea. (In fact, it is a VERY BAD idea...let me know if you're interested in the explanation.) Instead, you should switch to a Negative Accentuated protocol, which will allow you to continue on progressing, strength-wise.

It's described in detail in Dr Darden's New HIT, but here's the skinny:

1. Load with 60% of the weight you'd normally use (Pec Deck Example: 220 x .6 = 130, rounded)
2. Raise the resistance with both limbs.
3. Pause in the fully contracted position, and carefully transfer the entire resistance to your LEFT limb. You know have 120% of what you could normally handle with one limb.
4. Lower the resistance under control, striving for 8-10 seconds.
5. Raise the resistance with both limbs.
6. Pause in the fully contracted position, and carefully transfer the entire resistance to your RIGHT limb. You know have 120% of what you could normally handle with one limb.
7. Lower the resistance under control, striving for 8-10 seconds.

That's one rep. Do 4-6 repetitions per limb, or 8-12 altogether. (This protocol only works on machines). This'll get you back to being able to increase the weight.

Let me know how it goes. A lot of people here have had great success using N/A protocol. (Continue standard protocol for exercise you're still able to increase the weight on.)

Jones and Viator himself were QUITE FOND of N/A protocol. Give it a whirl.
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TigerFighter VS

New Jersey, USA

NewYorker wrote:
You might give some thought to substituting some kind of dips or machine decline presses for the bench.
It doesn't seem to be working for you.



What makes you say that? I started out around 160 and now I'm pushing 285? Could you elaborate?
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TigerFighter VS

New Jersey, USA

NATUREBOY wrote:
Maxing out the machines is the type of "problem" I'd like to have, Tiger. But letting the weight stagnate and just focusing on reps isn't a good idea. (In fact, it is a VERY BAD idea...let me know if you're interested in the explanation.) Instead, you should switch to a Negative Accentuated protocol, which will allow you to continue on progressing, strength-wise.

It's described in detail in Dr Darden's New HIT, but here's the skinny:

1. Load with 60% of the weight you'd normally use (Pec Deck Example: 220 x .6 = 130, rounded)
2. Raise the resistance with both limbs.
3. Pause in the fully contracted position, and carefully transfer the entire resistance to your LEFT limb. You know have 120% of what you could normally handle with one limb.
4. Lower the resistance under control, striving for 8-10 seconds.
5. Raise the resistance with both limbs.
6. Pause in the fully contracted position, and carefully transfer the entire resistance to your RIGHT limb. You know have 120% of what you could normally handle with one limb.
7. Lower the resistance under control, striving for 8-10 seconds.

That's one rep. Do 4-6 repetitions per limb, or 8-12 altogether. (This protocol only works on machines). This'll get you back to being able to increase the weight.

Let me know how it goes. A lot of people here have had great success using N/A protocol. (Continue standard protocol for exercise you're still able to increase the weight on.)

Jones and Viator himself were QUITE FOND of N/A protocol. Give it a whirl.


Thanks. I'll give it a try.

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NewYorker

New York, USA

TigerFighter VS wrote:
NewYorker wrote:
You might give some thought to substituting some kind of dips or machine decline presses for the bench.
It doesn't seem to be working for you.


What makes you say that? I started out around 160 and now I'm pushing 285? Could you elaborate?


When you mentioned:


Bench press: Mon 285 for 6 (Shoulder was really a problem today. Its only the front right, but it interfered. I will have to lower the weight or skip this for a few days.


I thought it might be causing you problems.
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TigerFighter VS

New Jersey, USA

NewYorker wrote:
TigerFighter VS wrote:
NewYorker wrote:
You might give some thought to substituting some kind of dips or machine decline presses for the bench.
It doesn't seem to be working for you.


What makes you say that? I started out around 160 and now I'm pushing 285? Could you elaborate?


When you mentioned:


Bench press: Mon 285 for 6 (Shoulder was really a problem today. Its only the front right, but it interfered. I will have to lower the weight or skip this for a few days.


I thought it might be causing you problems.


Ahh. I figured out that when I start out my bench press, I push off with my right arm. So for a few seconds, I was pressing all 285 lbs with just my right.

That was the first week though. I have moved past that. Thanks though.
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NATUREBOY

TigerFighter VS wrote:
NewYorker wrote:
TigerFighter VS wrote:
NewYorker wrote:
You might give some thought to substituting some kind of dips or machine decline presses for the bench.
It doesn't seem to be working for you.


What makes you say that? I started out around 160 and now I'm pushing 285? Could you elaborate?


When you mentioned:


Bench press: Mon 285 for 6 (Shoulder was really a problem today. Its only the front right, but it interfered. I will have to lower the weight or skip this for a few days.


I thought it might be causing you problems.


Ahh. I figured out that when I start out my bench press, I push off with my right arm. So for a few seconds, I was pressing all 285 lbs with just my right.

That was the first week though. I have moved past that. Thanks though.


I'd stick with the bench press. Don't fudge around too much with the good Dr's programs. But try the Negative Accentuated protocol described in the New HIT. Trust me!!!
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TigerFighter VS

New Jersey, USA

Week 3 Plan 3 Friday
Weight:Mon 241@ 11:00 pm Fri 241 @ 11:30am
15 minutes elipitical runner. 230 calories with heart rate @ 135-155 range for 11 minutes. Normal resting heart rate 70 bpm

Squat:Mon:245 for 12 Fri 245 for 12. I think I am going to use this weight for now. I get lower at the moment then with the higher weight.

Straight Arm pullover:Mon 75 for 14 Fri 80 for 14

Stiff legged deadlift:Mon 225 for 7 Fri 225 for 10

Lateral Raise with Dumbell:Mon 35 for 12 Fri 40 for 8

Bench press:Mon 285 for 13 Fri 140 each arm for 8 (I tried the one arm thing here. It was a disaster.)

Shoulder shrugs w/machine:Mon 290 for 14 Fri 320 for 12

Pec Deck:Mon 220 for 13 Fri 170 for 8 on each arm (The pec deck has independent arms, so I started at 120. Felt real light. Took it to 170, but wasn't thinking long term. Only pulled out 8 on each arm. But it felt great.

Tricep ext.:Mon 100 for 12 Fri 100 for 12

Bicep curl:Mon 130 for 9 Fri 130 for 10

Forward wrist curl:Mon 135 for 10 Fri 135 for 13

Ab Machine:Mon 150 for 33 Fri 150 for 38

Side bend w/Dumbell:Mon 35 for 12 Fri 35 for 14

I tried NATUREBOYS advice on the negative only bench, but I found I couldn't do the 170 with one arm, so I dropped it down to 140, but still my other arm kept reaching out. It worked great with the Pec deck, but I guess benching is really a two handed exercise. I suppose I could move to free weightsand give em a try on benching, but without a spotter it defeats the purpose of going to failure.

The pec deck one arms were great though. I could really feel a differnce.
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NATUREBOY

TigerFighter VS wrote:
Week 3 Plan 3 Friday
Weight:Mon 241@ 11:00 pm Fri 241 @ 11:30am
15 minutes elipitical runner. 230 calories with heart rate @ 135-155 range for 11 minutes. Normal resting heart rate 70 bpm

Squat:Mon:245 for 12 Fri 245 for 12. I think I am going to use this weight for now. I get lower at the moment then with the higher weight.

Straight Arm pullover:Mon 75 for 14 Fri 80 for 14

Stiff legged deadlift:Mon 225 for 7 Fri 225 for 10

Lateral Raise with Dumbell:Mon 35 for 12 Fri 40 for 8

Bench press:Mon 285 for 13 Fri 140 each arm for 8 (I tried the one arm thing here. It was a disaster.)

Shoulder shrugs w/machine:Mon 290 for 14 Fri 320 for 12

Pec Deck:Mon 220 for 13 Fri 170 for 8 on each arm (The pec deck has independent arms, so I started at 120. Felt real light. Took it to 170, but wasn't thinking long term. Only pulled out 8 on each arm. But it felt great.

Tricep ext.:Mon 100 for 12 Fri 100 for 12

Bicep curl:Mon 130 for 9 Fri 130 for 10

Forward wrist curl:Mon 135 for 10 Fri 135 for 13

Ab Machine:Mon 150 for 33 Fri 150 for 38

Side bend w/Dumbell:Mon 35 for 12 Fri 35 for 14

I tried NATUREBOYS advice on the negative only bench, but I found I couldn't do the 170 with one arm, so I dropped it down to 140, but still my other arm kept reaching out. It worked great with the Pec deck, but I guess benching is really a two handed exercise. I suppose I could move to free weightsand give em a try on benching, but without a spotter it defeats the purpose of going to failure.

The pec deck one arms were great though. I could really feel a differnce.


If N/A is too awkward on the bench press, you're either going to need to find a higher-capacity machine or switch to a BB or DB's.

If you don't have a spotter, can you position a flat bench inside a squat rack, with the safety spots set slightly above your chest and the BB resting on the safety spots (versus a regular bench)?

That'll work well.
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TigerFighter VS

New Jersey, USA

I think the Squat rack is too high, but I can check. We do have a Smith Machine, but I hear they are a waste of time.

Thanks again.
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NATUREBOY

TigerFighter VS wrote:
I think the Squat rack is too high, but I can check. We do have a Smith Machine, but I hear they are a waste of time.

Thanks again.


You don't have a squat rack with adjustable safety spots?

Plan B Perform DB Bench Presses. (You'll need to decrease the weight by about 50%).

Plan C Perform Weighted Negative Dips instead. (You'll need a dipping belt.)

Good luck!
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TigerFighter VS

New Jersey, USA

NATUREBOY wrote:
TigerFighter VS wrote:
I think the Squat rack is too high, but I can check. We do have a Smith Machine, but I hear they are a waste of time.

Thanks again.

You don't have a squat rack with adjustable safety spots?

Plan B Perform DB Bench Presses. (You'll need to decrease the weight by about 50%).

Plan C Perform Weighted Negative Dips instead. (You'll need a dipping belt.)

Good luck!


No to the safety spots.

Dumbells is why I went to the pec deck, but I can give em a go.

My gym does have the dipping belt so that could work.

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NATUREBOY

TigerFighter VS wrote:

No to the safety spots.

Dumbells is why I went to the pec deck, but I can give em a go.

My gym does have the dipping belt so that could work.



The problem with DB's is you spend so much energy getting into position, plus because of the leverage disadvantages with picking a DB off the floor, you're not going to be able to bench press 285 lbs worth of DB's. (Imaging picking up two 140's off the floor.) At best, you'll be able to start off with two 80's and work up from there. For this reason, if you have a bit of an ego (I wouldn't blame you, I have an ego too) you might want to go with the weighted dips. In fact, YES, if I were in your position, I would go to weighted dips...not the DB's. You can either do them Negative Only style as in the New HIT or perform them regular-style. It's up to you. Many people here swear on weighted negative-only dips. Good luck!
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NATUREBOY

TigerFighter VS wrote:
I think the Squat rack is too high, but I can check. We do have a Smith Machine, but I hear they are a waste of time.

Thanks again.


Tiger,

I totally missed this post. Smith Machines aren't too good for squats, but you can perform bench presses on them to good effect.

Mike Mentzer used to use the Smith Machine for bench/incline presses all the time.

I would do these...instead of dips or DB bench presses.

Sorry!
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