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Tony Williams

T,

One more question:

Frankly, I have not read all 800-plus comments, so this question may have been asked before. If so, my apology.

When you changed from to-failure workouts to not-to-failure routines and added more isolation exercises, did you do so as an experiment in the beginning or were you convinced the change would be beneficial?

Thanks,

Tony
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Turpin

Tony Williams wrote:
T,

One more question:

Frankly, I have not read all 800-plus comments, so this question may have been asked before. If so, my apology.

When you changed from to-failure workouts to not-to-failure routines and added more isolation exercises, did you do so as an experiment in the beginning or were you convinced the change would be beneficial?

Thanks,

Tony


Hi Tony , After a lot of debate with some contributing on here N1 , Fbcoach , Mr Strong & Sbeach to name a few in regards to single versus multiple sets and isolation versus compound exercise , I decided to add a little volume to my VERY abbreviated/consolidated training.

I initially done this by adding an isolation exercise here/there and going to failure , however the increase in volume/added sets & exercise simply realised greater fatigue and would have necessitated still further recovery had I not cut back on the intensity somewhat.

It was at this point I reflected back on my powerlifting and how I never trained to failure back then but made ongoing strength gains by way of multiple sets and low reps ( and afterall , a musclebuilding programme is in effect a strength building programme ) and this tied in with N1 `s posts regarding the HTMU`s being stimulated at around 80-85% effort.

So I looked at how to implement similar format but with a mind to hypertrophy and not just strength gain. Hence the 3 x3 reps NTF at heavy load ( HTMU`/FT fibre pre-exhaust ) & a lighter/moderate weight set for Max reps ( hypertrophy set )

Using this I could add sets & the kind of exercise I wanted ( for strength gain & physique improvement ) without detriment to my recovery. And thats where I am at to-date a year further on.

T.
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Turpin

Leg workout 06/03/12

Belt Squat; 440 lb x 15 reps ( 2 sets )
above felt surprisingly easy after a weekend of carbs.

Sissy squat; 10 kg x 15 reps ( 3 sets )
Donkey calf raise ( with hip belt ) 220lb x 20 reps ( 3 sets )
Prone Hyper ext; 15kg x 12 reps ( 2 sets )

The belt squat was a tester to see where I am at in terms of strength gain from NTF training , and was surprisingly VERY easy hence the performance of a second set. Hard to believe that my best effort last year was 430lb x 10 reps ( 1 set ).
I`ll look to hit the 500lb x 10 over the coming months !!

T.
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Turpin

Back /shoulders/biceps today;


V`bar pulldown; 3 x3 reps @ heavy load, then 1 x 8 reps @ moderate load.

Deadstart D`bell row; 3 x3 reps @ heavy load (150lbs) only 15 breaths between sets of 3`s , then 1 x 15 reps @ moderate load 130lb.

Plate front raise; 3 x3 reps @ 45 lb , then 1 x16 reps @ 33lb. ( NTF )

supersetted with

Face pull ; 3 x3 reps heavy then 1 x16 reps @ moderate load. ( NTF )

Seated bi-lateral D`bell curl; 3 x3 reps @ 45lb , 50lb , 55 lb .. then 1 x 5 reps @ 50lb


A solid workout , I am particularly pleased.

Its amazing how strong one feels when initiating a max rep set @ moderate resistance when those FT fibres are already innervated ( though not fatigued ) by the performance of 3 `s NTF at heavy load previously.
I would advise anyone to try this format and report of their findings.


T.

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Turpin

Turpin wrote:
Leg workout 06/03/12

Belt Squat; 440 lb x 15 reps ( 2 sets )
above felt surprisingly easy after a weekend of carbs.

Sissy squat; 10 kg x 15 reps ( 3 sets )
Donkey calf raise ( with hip belt ) 220lb x 20 reps ( 3 sets )
Prone Hyper ext; 15kg x 12 reps ( 2 sets )

The belt squat was a tester to see where I am at in terms of strength gain from NTF training , and was surprisingly VERY easy hence the performance of a second set. Hard to believe that my best effort last year was 430lb x 10 reps ( 1 set ).
I`ll look to hit the 500lb x 10 over the coming months !!

T.



Leg workout 15/03/12;

Belt Squat ; 485 lb x 15 reps.

I had intended to go for the 500lb x 10 today , but after 400 , 450 lb`s as warm ups my mindset upon moving to the 485 lb seemed right & so I went for max reps there/then.

Sissy squat ; 10kg x 15 reps ( 3 sets )
Donkey Calf raise; 275 lb x 20 , 15 , 15 reps ( 3 sets )
Prone Hyper ext ; 15 kg x 15 , 12 reps ( 2 sets )

Pleased with the `belt squat` & know I was capable of the 500lb today , but I`ll save that `in the locker` for another day.
I increased everything else by either increased reps or resistance but still NTF ( hence the reduced repetitions on some repeat sets in order to keep the effort similar )

T.
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Turpin

Well my bodyweight has increased over the past month by around 4lb ( now 79 kg ) despite no change to my diet , in fact if anything Ive been more restrictive ( carb wise ) midweek than previously.
I posted last year that my intent was to concentrate more on improving shape & definition and less of training for size gain in my lower half ( legs ). Consequently I have not performed a leg press since around November time , and instead have been doing belt squats & sissy squats with ever increasing volume in order to achieve my aim. Strangely I have realised more improvement in the legs with increased size/definition ( the latter despite being at heavier bodyweight ) than I did when training for size/strength gain. My hip & waist girth has also decreased quite a bit with the omission of heavy leg press & deadlifts , & my belt has easily dropped a notch.
I am now looking to re-evaluate my upperbody training in an attempt to emulate more of the kind of concentrated `shaping` ( isolation ) exercise & volume that I give my lower half.
These past months have been a real eye opener for me in terms of experimentation with volume & effort.

T.
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fbcoach

Looking good T. A little added weight here and there add up to using some big weights over time, as you well know. This will increase strength and hypertrophy over the long haul.
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simon-hecubus

Texas, USA

Those tear drops are really popping, Turp. Most excellent.

I am also intrigued regarding the part about waist size w/o Leg Press and DLs in your line-up.

Scott
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Tony Williams

Turpin wrote:
Well my bodyweight has increased over the past month by around 4lb ( now 79 kg ) despite no change to my diet , in fact if anything Ive been more restrictive ( carb wise ) midweek than previously.
I posted last year that my intent was to concentrate more on improving shape & definition and less of training for size gain in my lower half ( legs ). Consequently I have not performed a leg press since around November time , and instead have been doing belt squats & sissy squats with ever increasing volume in order to achieve my aim. Strangely I have realised more improvement in the legs with increased size/definition ( the latter despite being at heavier bodyweight ) than I did when training for size/strength gain. My hip & waist girth has also decreased quite a bit with the omission of heavy leg press & deadlifts , & my belt has easily dropped a notch.
I am now looking to re-evaluate my upperbody training in an attempt to emulate more of the kind of concentrated `shaping` ( isolation ) exercise & volume that I give my lower half.
These past months have been a real eye opener for me in terms of experimentation with volume & effort.

T.

T,

Do you still believe carb restriction is the primary reason for your improved leanness?

Also you posted a M-F diet earlier, do you increase carb intake on the weekends?

Tony
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gerry-hitman

You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though
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jastrain

gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


another 2 months on a low carb diet and he will be completely ripped. i did the same. i went off the low carb for about 4-5 months and gained about 20 lbs. i have been back on it for 3 weeks and i am almost back to my ideal weight!!!

you can get 20-30 lbs of fat off in the 1st month but for me to get all of the fat off it takes me about 3 months strict.--this is good to know because in 5 months i gained 20lbs and in 3 weeks i can get those 20lbs off. luckily the fat accumulates slowly but comes off fast with proper diet

the 1st month is hard on this diet--lack of energy but after 3-4 weeks you have more energy than before you started the diet and cravings drop completely for carbs.--its tough just getting started but it gets very easy after 3 weeks
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simon-hecubus

Texas, USA

gerry-hitman wrote:
...I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet...


It may not be 'shaping' per se, but I do believe his current choice of exercises is making a big impact.

Sissies and Belt Squats will emphasize the beginning and stretch position of the squatting movement, which in turn will stim the VM and VL to a great extent.

I did Leg Ext followed by Hack Squats for a while and there was noticeable VM and VL improvement in a month.

Scott
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Turpin

simon-hecubus wrote:
Those tear drops are really popping, Turp. Most excellent.

I am also intrigued regarding the part about waist size w/o Leg Press and DLs in your line-up.

Scott


Thankyou Scott , in regards to the reduced waist/hip size in the absence of leg press & deadlift , my current exercise choice negates much of the abdominal & pelvic influence associated with the aforementioned exercises & coupled with my present dietary practice the thickness of my waist has reduced somewhat , likewise with the pelvic area . I noticed similar when I first injured my back all those years ago and had to refrain from ALL leg work save for leg ext/curl.

T.
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Turpin

Tony Williams wrote:
Turpin wrote:
Well my bodyweight has increased over the past month by around 4lb ( now 79 kg ) despite no change to my diet , in fact if anything Ive been more restrictive ( carb wise ) midweek than previously.
I posted last year that my intent was to concentrate more on improving shape & definition and less of training for size gain in my lower half ( legs ). Consequently I have not performed a leg press since around November time , and instead have been doing belt squats & sissy squats with ever increasing volume in order to achieve my aim. Strangely I have realised more improvement in the legs with increased size/definition ( the latter despite being at heavier bodyweight ) than I did when training for size/strength gain. My hip & waist girth has also decreased quite a bit with the omission of heavy leg press & deadlifts , & my belt has easily dropped a notch.
I am now looking to re-evaluate my upperbody training in an attempt to emulate more of the kind of concentrated `shaping` ( isolation ) exercise & volume that I give my lower half.
These past months have been a real eye opener for me in terms of experimentation with volume & effort.

T.

T,

Do you still believe carb restriction is the primary reason for your improved leanness?

Also you posted a M-F diet earlier, do you increase carb intake on the weekends?

Tony


Hi Tony , yes I do carb up on the weekend ( although I dont like too ) and then get back to high fat/low carb eating Monday -Friday.

I believe that my present diet is a big influence on my body composition , moreso than the training. But I believe that one is at present complimenting each other.

T.
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Turpin

gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though



Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.
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gerry-hitman

jastrain wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though

another 2 months on a low carb diet and he will be completely ripped. i did the same. i went off the low carb for about 4-5 months and gained about 20 lbs. i have been back on it for 3 weeks and i am almost back to my ideal weight!!!

you can get 20-30 lbs of fat off in the 1st month but for me to get all of the fat off it takes me about 3 months strict.--this is good to know because in 5 months i gained 20lbs and in 3 weeks i can get those 20lbs off. luckily the fat accumulates slowly but comes off fast with proper diet

the 1st month is hard on this diet--lack of energy but after 3-4 weeks you have more energy than before you started the diet and cravings drop completely for carbs.--its tough just getting started but it gets very easy after 3 weeks


Gaining 20lbs of fat before a "cut" is way to much.

You can easily and quickly go right back into "fat burning mode" IF your higher carb periods are not too long, like 3 weeks.

If you cycle for example between an atkins/anabolic type diet and a higher carb diet, just keep the period at 3 weeks max.

The 3 week higher carb diet is the "bulking cycle", then the cutting on low carb will be 2-3 weeks also, with little to in the re-adjust in between.

In 3 weeks on higher carb/calories you might gain for example 5lbs of fat, which can easily be lost during 2-3 week low carb cut.
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gerry-hitman

Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.


T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.
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Turpin

gerry-hitman wrote:
Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.

T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.


I spend most of the weekend in a mental `fog` Gerry due to the carbs & could easily just go and lie down ( if I wasnt working ) & the thought of working out during the carb up phase fills me with dread due to the building malaise for such , So I restrict my training to weekdays where I feel vibrant.

T.
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fbcoach

Turpin wrote:
gerry-hitman wrote:
Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.

T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.

I spend most of the weekend in a mental `fog` Gerry due to the carbs & could easily just go and lie down ( if I wasnt working ) & the thought of working out during the carb up phase fills me with dread due to the building malaise for such , So I restrict my training to weekdays where I feel vibrant.

T.


I remember that feeling well. That was one iof the reasons I switch to having just a large high carb meal on Wednesdays and Saturdays. If you feel 2 days per week is too much, just go 1 day per week or whatever amount of days you feel are best.
I remember 2 days after the high carb day, I would feel very full and strong, with a ton of energy.
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gerry-hitman

Turpin wrote:
gerry-hitman wrote:
Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.

T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.

I spend most of the weekend in a mental `fog` Gerry due to the carbs & could easily just go and lie down ( if I wasnt working ) & the thought of working out during the carb up phase fills me with dread due to the building malaise for such , So I restrict my training to weekdays where I feel vibrant.

T.


LOL

To bad you need to work as you can sure kick back and get some great rest and sleep on the carb up weekend.

I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many
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gerry-hitman

and then there is the incredible thirst that comes with eating the carbs...during the week I found it difficult to consume much water but on the weekend I drank gallons, which is a good thing as this helps upload the glycogen into the muscles.

The fatique I believe is caused from the carbs not being burned but uploaded into muscles, this process requires quite allot of energy which is why we notice a temporary fat burning effect after the first few carb meals...Im sure you noticed body fat levels DECREASE early in the carb up phase only to return towards the end..

Then, if there is any "over-spill" into the fat cells this quickly burns off the first 2-3 days into the week...

Amazing diet!
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Hitit

gerry-hitman wrote:
and then there is the incredible thirst that comes with eating the carbs...during the week I found it difficult to consume much water but on the weekend I drank gallons, which is a good thing as this helps upload the glycogen into the muscles.

The fatique I believe is caused from the carbs not being burned but uploaded into muscles, this process requires quite allot of energy which is why we notice a temporary fat burning effect after the first few carb meals...Im sure you noticed body fat levels DECREASE early in the carb up phase only to return towards the end..

Then, if there is any "over-spill" into the fat cells this quickly burns off the first 2-3 days into the week...

Amazing diet!


I've read the "low carb" diets decrease the production of testosterone. Any thoughts on that? Personally, I try and keep carbs in check but do not completely eliminate for any period of time.
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Turpin

Gerry wrote; I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many.

............................

Turpin writes;

I`ll do that this week Gerry. The above pic was Saturday before carbing up. I know what you mean in regard to the differences after carbing ... personally I feel I look better around Tuesday.

T.
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Turpin

Well I hit the `milestone` 500lb on the belt squat today.

I performed 220lb x 5 , 330lb x 5 , 440lb x 5 , 506lb x 9 reps !

It would/should have been 10 reps , however the spotter miscounted & replaced the support beneath me at 9 reps. No big deal , I was happy and easily had 10-12 within me today.

T.
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Turpin

fbcoach wrote:
Turpin wrote:
gerry-hitman wrote:
Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.

T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.

I spend most of the weekend in a mental `fog` Gerry due to the carbs & could easily just go and lie down ( if I wasnt working ) & the thought of working out during the carb up phase fills me with dread due to the building malaise for such , So I restrict my training to weekdays where I feel vibrant.

T.

I remember that feeling well. That was one iof the reasons I switch to having just a large high carb meal on Wednesdays and Saturdays. If you feel 2 days per week is too much, just go 1 day per week or whatever amount of days you feel are best.
I remember 2 days after the high carb day, I would feel very full and strong, with a ton of energy.


Well after a real `pig out` at the weekend ( chocolate bars et al` ) I was muscularly very tight today and my energy was thru the roof ( hence I went for the 500lb belt squat )

T.
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