MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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dwissehr

Ellington Darden wrote:
From training on X-Force many times, I now believe that the pause is no longer productive. Even a half-second pause can allow at least some muscle recovery and this takes away from your ability to make a deeper inroad more efficiently.

My advise now is don't pause between any of those last reps. Keep the weight moving. Don't relax. Get one more positive and then one more slow negative.

Ellington


Always trained in that there can be no pause what so ever! Ex: squats..trying to do 8 reps but you pause at 5 and lock-out for a few seconds to recover! That means to me you've gone from anaerobic to aerobic! Aerobic producing a 20-1 ratio of ATP! Muscle recovery thus you wouldn't go deeper but basically starting over in muscle fiber!
Question 2: Drop sets! Never! Going from 40lbs-5lbs would not go deeper into fiber utilization! Actually you would go from an anaerobic glycolysis to aerobic gly. The disruption in muscle contraction from the excess hydrogen molecules only makes the 5lbs feel like a ton!
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Brian A Schamber

It seems that life "will find a way" to replenish itself when termination is imminent. Give it an inch and it can go a mile. Even a half-second matters and constant tension is critical to make things harder. Hard work gets results.
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manuelfrank

Dr. Darden: I've made great progress using the principles in your books. I started reading your material when I started serious training in the the late 1970's. Here are some stats on me, Five foot five even, 210 pounds and 19% body fat (measured by Bioelectrical Impedance method (omron HBF - 306C. I'm excited about the 30-30-30 negative accentuated techniques you described in your latest Fat-breakthrough book. Here's the upshot, I'd like to continue to gain lean mass while I lose weight. My biggest concern is that by limiting my caloric intake to around 1500 calories I won't be able to sustain strength gains and even progress in strength while losing weight. Since I've definitely progressed to the point where I've tripled my starting strength (since the 1970s), and am seeing great progress with the 30-30-30 negative accentuated approach; my fear is that I won't be able to hold onto my recent gains (20% or so in the last few months) while losing weight!!! Please advise me on my concern!
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Ellington Darden

manuelfrank wrote:
Dr. Darden: I've made great progress using the principles in your books. I started reading your material when I started serious training in the the late 1970's. Here are some stats on me, Five foot five even, 210 pounds and 19% body fat (measured by Bioelectrical Impedance method (omron HBF - 306C. I'm excited about the 30-30-30 negative accentuated techniques you described in your latest Fat-breakthrough book. Here's the upshot, I'd like to continue to gain lean mass while I lose weight. My biggest concern is that by limiting my caloric intake to around 1500 calories I won't be able to sustain strength gains and even progress in strength while losing weight. Since I've definitely progressed to the point where I've tripled my starting strength (since the 1970s), and am seeing great progress with the 30-30-30 negative accentuated approach; my fear is that I won't be able to hold onto my recent gains (20% or so in the last few months) while losing weight!!! Please advise me on my concern!


I believe you'll do fine on the Body Fat Breakthrough Plan at 1500 calories a day. Several guys your approximate size and strength did well on the program. Do exactly what the book says.

Ellington

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