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


ARCHIVES >>

"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.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
The Super S-L-O-W Routine
First | Prev | 1 | 2
Author
Rating
Options

dipsrule

Pennsylvania, USA

Mentzer told me if you want to loose weight to keep a log of all calories you eat. If after 7 days you have maintained you body weight,find the average calories by dividing by 7.(7 days).This will give you your daily average. Then if you want to loose weight start by subtracting calories. Say 500. To gain add calories. You may want to try 5 compound exercises each workout. Just saying.
Open User Options Menu

theTummy

Michigan, USA

dipsrule wrote:
Mentzer told me if you want to loose weight to keep a log of all calories you eat. If after 7 days you have maintained you body weight,find the average calories by dividing by 7.(7 days).This will give you your daily average. Then if you want to loose weight start by subtracting calories. Say 500. To gain add calories. You may want to try 5 compound exercises each workout. Just saying.


I am using a calorie counter app on my BlackBerry. My daily average for last week was 1925.
Open User Options Menu

larsvonthreat

only 2000kcal and you're not losing weight?that's a shame.and that's how we see genetic can make great differences.i'm 5"9 190lbs fairly lean(with the navy formula i get 10% bf)and most of the time i'm taking some 4000kcal.
i'm with you on that one.i would be depressed if i could only eat so little!

keep on!

this routine looks good.what equipement do you use?
Open User Options Menu

theTummy

Michigan, USA

larsvonthreat wrote:

this routine looks good.what equipement do you use?


I am using an older Bowflex Sport, generic stack weight home gym and a pull-up bar.

I think I'll see better results in the coming week.
Open User Options Menu

theTummy

Michigan, USA

Anyone have a suggestion for performing dips at home? I have a "home gym" portable pull-up/dip contraption that fits onto a door, but I don't like the limited range of motion it gives me. I've also tried a chair and desk, behind the back dips. I get a good range of motion, but I feel that it is cumbersome and unsafe to try and add weight to the exercise...
Open User Options Menu

Joseph Anderson

theTummy wrote:
Anyone have a suggestion for performing dips at home? I have a "home gym" portable pull-up/dip contraption that fits onto a door, but I don't like the limited range of motion it gives me. I've also tried a chair and desk, behind the back dips. I get a good range of motion, but I feel that it is cumbersome and unsafe to try and add weight to the exercise...



You could make something to the specs you need. Check this out:

http://baye.com/...iy-parallettes/
Open User Options Menu

theTummy

Michigan, USA

Joseph Anderson wrote:
theTummy wrote:
Anyone have a suggestion for performing dips at home? I have a "home gym" portable pull-up/dip contraption that fits onto a door, but I don't like the limited range of motion it gives me. I've also tried a chair and desk, behind the back dips. I get a good range of motion, but I feel that it is cumbersome and unsafe to try and add weight to the exercise...


You could make something to the specs you need. Check this out:

http://baye.com/...iy-parallettes/


Perfect!
Project time.
Thank you kindly.
Open User Options Menu

dipsrule

Pennsylvania, USA

I made my dip stand with one inch black pipe. You could base it on Bayes but make it higher. Maybe connect the base together. Thats how I made mine. Cost me about $125.
Open User Options Menu

theTummy

Michigan, USA

Yesterday I performed the single joint routine. Just before I sat down on the cold pleather, I psyched myself up, telling myself that this was going to be the best HIT workout of my life...it wasn't quite the best one ever, that was in the gym, on a leg press machine, and I very nearly fell on my face after the set :) However, it was the best session I have had in my home. I crushed my biceps so much so that they are sensitive to touch this morning. All last night, my back felt as if it was on fire and my hamstrings were almost leaping out of my flesh.

I guess what I am trying to say is that this Extremely S-L-O-W routine is fantastic. I can't wait to do a measurement after the month is over to see if I've broken the 17 3/8 inch stall on my flexed arm measurement.

The diet is going well. I am planning each meal, snack and beverage in the morning. I shoot for 1500 calories, so when, inevitably, I go off the plan I have margin of 300 calories. The weight is not falling off as I had hoped pounds wise, but I did have to buy a new belt...so something is working.

I did have one question. I am doing pullovers using a dumbbell (as seen in The New High Intensity). I do this because I feel that I have the most resistance throughout the range of motion. However, I am rapidly running out of resistance. I can perform the same exercise using the Bowflex, but the resistance is very weak "at the top" of the movement. Is it crucial to have resistance when at the top, or is most of the benefit in the mid to lower ranges of the movement?
Open User Options Menu

smanjh

Hi Tummy, your doing great man. I can see some freakish muscle going on in your thighs and calfs, which will probably be your strongest point (something I can relate with entirely.

Good luck with it!

Open User Options Menu

theTummy

Michigan, USA

smanjh wrote:
Hi Tummy, your doing great man. I can see some freakish muscle going on in your thighs and calfs, which will probably be your strongest point (something I can relate with entirely.

Good luck with it!



Thank you very much for the words of encouragement. They go a long, long way. I am curious to see what I'll look like at a relatively "lean" body fat percentage. I have never seen my body with this much muscle and low body fat.

On a side note, I have been organizing a "fitness challenge" in my department for the last few years. I'd love to participate this year and crush the competition and then say with pride, "I didn't do ANY cardio!"

Open User Options Menu

Joseph Anderson

theTummy wrote:
I am doing pullovers using a dumbbell (as seen in The New High Intensity). I do this because I feel that I have the most resistance throughout the range of motion. However, I am rapidly running out of resistance. I can perform the same exercise using the Bowflex, but the resistance is very weak "at the top" of the movement. Is it crucial to have resistance when at the top, or is most of the benefit in the mid to lower ranges of the movement?


Despite Dr. Darden's well documented affinity for this particular exercise, it is not that great, and mostly just risky. The "top" of the ROM is a position, biomechanically, where the involved musculature is weakest (yet it is encountering the greatest resistance). The end of the ROM is, biomechanically, the position where there is the greatest force-producing capability (yet there is little resistance encountered). The exercise is backwards.

I'm not sure what other lat exercise options you have, but nearly any would be better than the DB pullover.
Open User Options Menu

theTummy

Michigan, USA

Joseph Anderson wrote:
theTummy wrote:
I am doing pullovers using a dumbbell (as seen in The New High Intensity). I do this because I feel that I have the most resistance throughout the range of motion. However, I am rapidly running out of resistance. I can perform the same exercise using the Bowflex, but the resistance is very weak "at the top" of the movement. Is it crucial to have resistance when at the top, or is most of the benefit in the mid to lower ranges of the movement?

Despite Dr. Darden's well documented affinity for this particular exercise, it is not that great, and mostly just risky. The "top" of the ROM is a position, biomechanically, where the involved musculature is weakest (yet it is encountering the greatest resistance). The end of the ROM is, biomechanically, the position where there is the greatest force-producing capability (yet there is little resistance encountered). The exercise is backwards.

I'm not sure what other lat exercise options you have, but nearly any would be better than the DB pullover.


Pull-downs and rows...
Open User Options Menu

larsvonthreat

Joseph Anderson wrote:
theTummy wrote:
I am doing pullovers using a dumbbell (as seen in The New High Intensity). I do this because I feel that I have the most resistance throughout the range of motion. However, I am rapidly running out of resistance. I can perform the same exercise using the Bowflex, but the resistance is very weak "at the top" of the movement. Is it crucial to have resistance when at the top, or is most of the benefit in the mid to lower ranges of the movement?

Despite Dr. Darden's well documented affinity for this particular exercise, it is not that great, and mostly just risky. The "top" of the ROM is a position, biomechanically, where the involved musculature is weakest (yet it is encountering the greatest resistance). The end of the ROM is, biomechanically, the position where there is the greatest force-producing capability (yet there is little resistance encountered). The exercise is backwards.

I'm not sure what other lat exercise options you have, but nearly any would be better than the DB pullover.


gotta agree with this.if you can do straight arm pulldown.i had a thread on the best form of pullover(except machine pullover)and it was straight arm pulldown and(far behind) decline bb or db pullover.

also,how do you do lateral raises?db?
Open User Options Menu

Joseph Anderson

theTummy wrote:
Pull-downs and rows...


Rows are not going to be very effective for the lats, but definitely the pulldowns. Straight arm pull downs are another option. However, SAPD on the bowflex would be problematic, The bowflex resistance curve will go from easy to hard as the lats are going from strong to weak; it too is backwards.

I'd stick with pulldowns as my lat exercise.
Open User Options Menu

theTummy

Michigan, USA

Just an update:

Dieting sucks (explative)! I am good for around four days and then BAM, one binge makes it all for naught. My 1800-1900 average is now 2000+ for the month. That was just two bad days. The first being a steak dinner with the family and the other because I just didn't bother to plan my meals for the day. By the time I had dinner tonight, it put me at 2400 calories.

I know that doesn't seem like much, and my estimate for a pre-made chef salad might be off, but damn!

This sucks that I feel this frustrated at two weeks into a plan. I've only lost 5 lbs so far. I "know" that is at a healthy range for loss, but I can't stop thinking about food. *I realize it is not all about pounds lost - and I am most likely adding muscle with this routine, this was just a vent and a bump to keep my post on the front page. Sorry for sounding like a girl...
Open User Options Menu

smanjh

theTummy wrote:
Just an update:

Dieting sucks (explative)! I am good for around four days and then BAM, one binge makes it all for naught. My 1800-1900 average is now 2000+ for the month. That was just two bad days. The first being a steak dinner with the family and the other because I just didn't bother to plan my meals for the day. By the time I had dinner tonight, it put me at 2400 calories.

I know that doesn't seem like much, and my estimate for a pre-made chef salad might be off, but damn!

This sucks that I feel this frustrated at two weeks into a plan. I've only lost 5 lbs so far. I "know" that is at a healthy range for loss, but I can't stop thinking about food. *I realize it is not all about pounds lost - and I am most likely adding muscle with this routine, this was just a vent and a bump to keep my post on the front page. Sorry for sounding like a girl...


Read this link and realize why cheating sometimes is good for you: http://caloriecount.about.com/...fat-loss-ft7139

2400 calories would still be a deficit for you most likely, so just don't feel too bad.

I think of it like, "Well, I went a little over, but still at below maintenance. I could have binged on pizza or Chinese or something".

I am at 87 pounds lost, cheating every 4-14 days depending on the stage. It took me 8 months, but I am OK with it.
Open User Options Menu

theTummy

Michigan, USA

smanjh wrote:
theTummy wrote:
Just an update:

Dieting sucks (explative)! I am good for around four days and then BAM, one binge makes it all for naught. My 1800-1900 average is now 2000+ for the month. That was just two bad days. The first being a steak dinner with the family and the other because I just didn't bother to plan my meals for the day. By the time I had dinner tonight, it put me at 2400 calories.

I know that doesn't seem like much, and my estimate for a pre-made chef salad might be off, but damn!

This sucks that I feel this frustrated at two weeks into a plan. I've only lost 5 lbs so far. I "know" that is at a healthy range for loss, but I can't stop thinking about food. *I realize it is not all about pounds lost - and I am most likely adding muscle with this routine, this was just a vent and a bump to keep my post on the front page. Sorry for sounding like a girl...

Read this link and realize why cheating sometimes is good for you: http://caloriecount.about.com/...fat-loss-ft7139

2400 calories would still be a deficit for you most likely, so just don't feel too bad.

I think of it like, "Well, I went a little over, but still at below maintenance. I could have binged on pizza or Chinese or something".

I am at 87 pounds lost, cheating every 4-14 days depending on the stage. It took me 8 months, but I am OK with it.


Congrats on your loss (sounds odd saying that way :p) It is an amazing feeling to feel that burden lifted. I'm at about 70 lbs. It is good to know that there are others on the forum that are in the same boat as me.

Any luck on tightening up the loose skin? Some times I feel like a roll of quarters being held inside a water balloon.

Do you have any before and after pics you're willing to share?
Open User Options Menu

smanjh

theTummy wrote:
smanjh wrote:
theTummy wrote:
Just an update:

Dieting sucks (explative)! I am good for around four days and then BAM, one binge makes it all for naught. My 1800-1900 average is now 2000+ for the month. That was just two bad days. The first being a steak dinner with the family and the other because I just didn't bother to plan my meals for the day. By the time I had dinner tonight, it put me at 2400 calories.

I know that doesn't seem like much, and my estimate for a pre-made chef salad might be off, but damn!

This sucks that I feel this frustrated at two weeks into a plan. I've only lost 5 lbs so far. I "know" that is at a healthy range for loss, but I can't stop thinking about food. *I realize it is not all about pounds lost - and I am most likely adding muscle with this routine, this was just a vent and a bump to keep my post on the front page. Sorry for sounding like a girl...

Read this link and realize why cheating sometimes is good for you: http://caloriecount.about.com/...fat-loss-ft7139

2400 calories would still be a deficit for you most likely, so just don't feel too bad.

I think of it like, "Well, I went a little over, but still at below maintenance. I could have binged on pizza or Chinese or something".

I am at 87 pounds lost, cheating every 4-14 days depending on the stage. It took me 8 months, but I am OK with it.

Congrats on your loss (sounds odd saying that way :p) It is an amazing feeling to feel that burden lifted. I'm at about 70 lbs. It is good to know that there are others on the forum that are in the same boat as me.

Any luck on tightening up the loose skin? Some times I feel like a roll of quarters being held inside a water balloon.

Do you have any before and after pics you're willing to share?


My after/post weight loss pictures are in my Consolidated Routine thread.

I was in a little different situation though-rebuilding muscle and losing fat.

I don't have any 'before shots' in the truest sense of the word though. I hid from the camera all last year.

As for loose skin, I don't really have any that I know of unless I like, you know, bend down or position a limb to make the skin sort of flap slightly, or wrinkle if you will.

Maybe that is what your talking about and not the post stomach staple, needing to drag it in a cart kind of thing, which you obviously don't have either from your pictures.
Open User Options Menu

theTummy

Michigan, USA

Multiple Joint day. No where near failure at two reps for squat, shoulder press, behind the neck pull-downs, and bench. Did a few extra reps, keeping the 20-20 cadence.

Feeling changes now, especially when I wake up in the mornings. My metabolism must be racing, because I NEED to eat something right away in the morning.

Still at around 2000 calories. Upping protein a bit and still drinking lots of water.

I've noticed that I am very edgy lately. Will snap at anything, not sure if it is work out related though...
Open User Options Menu

pyro13g

Ohio, USA

couple 0.02s

Paleo, also suggest trying it if you're having difficulty dropping weight/fat. Something to try. Takes some getting used to at first. I go 30/40/30 or 25/40/35 P/C/F when I stay on it and up to 10% cheat calories (usually an English Muffin with my eggs)

Venison (wild) - PERFECT! Really perfect if you try Paleo.

Hunger pangs. Dr. Darden once told me eat an apple, still hungry? eat another and that getting past two is tough. That's what I do when I drop to 1500 cal. I keep one with me at all times!

No matter how many times I drop to 1500 calories it's always a struggle at first. I will forever want to dive head first into a 54' trailer of stuff that's not good for me.

Open User Options Menu

larsvonthreat

mood are influenced by food so i guess the strict/reduce diet normally get you a little cranky.

the fruits are great for hunger.fiber rich and some sugar(for the sweet tooth).

for your resistance problem...go to the gym or get some free weight(i got really good results from doing only dips/chins squats)and you don't need a ton of space(or iron)
Open User Options Menu

theTummy

Michigan, USA

larsvonthreat wrote:

for your resistance problem...go to the gym or get some free weight(i got really good results from doing only dips/chins squats)and you don't need a ton of space(or iron)


I can't just go to the gym. I really wish I could. Eventually my wife will have to accept this and make a concession or two.
Open User Options Menu
First | Previous | 1 | 2
H.I.T. Acceptable Use Policy