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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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Hi:-) I am From the Czech Republic
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mentzer's boy

Hi my name is Pavel,I am 25 years old,I am from Czech Republic and heavy duty work out about four years.In the Czech Republic,many people do not practice this workout,I'm probably the only,,thus I have with whom to consult.

Now I work so:
Monday:
1.pec-deck 1x5-8
2.seated machine bench press 1x3-5
3.delt-deck 1x6-10
4.lateral raises on machine 1x6-10
5.shoulder press 1x5-10
6.triceps pushdowns 1x5-10
7.triceps dip 1x3-5

Wednesday:
1.pullover with pulley 1x6-10
2.pulldown 1x6-10
3.rowing on machine 1x6-10
4.deadlift 1x5-10
5.biceps standing with the barbell 1x6-10
6.chin-ups (biceps) only negative
moreover,sometimes
7.hammer curls with pulley 1x6-10

Friday:
1.leg extension 1x12-15
2.leg press 1x12-15
3.hacken press 1x10
4.calves standing 1x10-20
5.abs 2 exercise

In the short time I would like to split the training of A and B,and exercise every three to four days if you give me some tips and advice,I would be grateful.
Sorry for my english,I use google translate.Thank you.

Have a nice christmas:-)
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Mark S

mentzer's boy wrote:
Hi my name is Pavel,I am 25 years old,I am from Czech Republic and heavy duty work out about four years.In the Czech Republic,many people do not practice this workout,I'm probably the only,,thus I have with whom to consult.

Now I work so:
Monday:
1.pec-deck 1x5-8
2.seated machine bench press 1x3-5
3.delt-deck 1x6-10
4.lateral raises on machine 1x6-10
5.shoulder press 1x5-10
6.triceps pushdowns 1x5-10
7.triceps dip 1x3-5

Wednesday:
1.pullover with pulley 1x6-10
2.pulldown 1x6-10
3.rowing on machine 1x6-10
4.deadlift 1x5-10
5.biceps standing with the barbell 1x6-10
6.chin-ups (biceps) only negative
moreover,sometimes
7.hammer curls with pulley 1x6-10

Friday:
1.leg extension 1x12-15
2.leg press 1x12-15
3.hacken press 1x10
4.calves standing 1x10-20
5.abs 2 exercise

In the short time I would like to split the training of A and B,and exercise every three to four days if you give me some tips and advice,I would be grateful.
Sorry for my english,I use google translate.Thank you.

Have a nice christmas:-)


Halo!nazdar! a v?tat a? k člen určit? f?rum. ?ťastn? v?noce
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krazy kaju

Welcome my Slavic brother! I'm Polish. (:

By the looks of it, you're doing Mike Mentzer's Heavy Duty I routine. You want to split up your workouts into A and B performed every 3 to 4 days? Are you looking for higher volume or lower volume?

Dr. Darden has some good A-B routines. Mentzer during his competitive career also had some A-B routines. A good A-B routine would be:

WORKOUT A: Quads, Biceps, Shoulders
1. Leg Press
immediately followed by
2. Leg Extension
immediately followed by
3. Squat
rest
4. Biceps Curl with Barbell
immediately followed by
5. Chin-Ups
rest
6. Lateral Raises
immediately followed by
7. Shoulder Press
immediately followed by
8. Delt-Deck

rest 3-4 days

WORKOUT B: Back, Hamstrings, Chest, Triceps
1. Pullover
immediately followed by
2. Pulldowns
rest
3. Deadlifts
immediately followed by
4. Leg Curls
rest
5. Pec Deck
immediately followed by
6. Bench Press
rest
7. Triceps Pushdowns
immediately followed by
8. Dips

However, if you really want to cut down on volume, you could try Mike Mentzer's consolidation routine, which was:

WORKOUT A
1. Squats
2. Pulldowns
3. Dips

rest 4-7 days

WORKOUT B
1. Deadlifts
2. Shoulder Presses
3. Calf Raises

I say you give Mike Mentzer's consolidation routine a try for a minimum of two months, and if you're not satisfied with your progress then you can switch over to a higher volume routine, like the one I posted above.
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mentzer's boy

krazy kaju wrote:
Welcome my Slavic brother! I'm Polish. (:

By the looks of it, you're doing Mike Mentzer's Heavy Duty I routine. You want to split up your workouts into A and B performed every 3 to 4 days? Are you looking for higher volume or lower volume?

Dr. Darden has some good A-B routines. Mentzer during his competitive career also had some A-B routines. A good A-B routine would be:

WORKOUT A: Quads, Biceps, Shoulders
1. Leg Press
immediately followed by
2. Leg Extension
immediately followed by
3. Squat
rest
4. Biceps Curl with Barbell
immediately followed by
5. Chin-Ups
rest
6. Lateral Raises
immediately followed by
7. Shoulder Press
immediately followed by
8. Delt-Deck

rest 3-4 days

WORKOUT B: Back, Hamstrings, Chest, Triceps
1. Pullover
immediately followed by
2. Pulldowns
rest
3. Deadlifts
immediately followed by
4. Leg Curls
rest
5. Pec Deck
immediately followed by
6. Bench Press
rest
7. Triceps Pushdowns
immediately followed by
8. Dips

However, if you really want to cut down on volume, you could try Mike Mentzer's consolidation routine, which was:

WORKOUT A
1. Squats
2. Pulldowns
3. Dips

rest 4-7 days

WORKOUT B
1. Deadlifts
2. Shoulder Presses
3. Calf Raises

I say you give Mike Mentzer's consolidation routine a try for a minimum of two months, and if you're not satisfied with your progress then you can switch over to a higher volume routine, like the one I posted above.


Polska Hi:-),thanks for tips.I wonder if I should change the exercises or to keep their best ones(favorites),the better we will practise exercises on machines such as the dumbell than what you think about it,thank.
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coach-jeff

Louisiana, USA

Good to see someone from your part of the globe embrace intelligent, abbreviated training...since "Eastern-Bloc" countries are so often cited as "proof" of the supposed superiority of mega-volume training routines.
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mentzer's boy

coachjeff wrote:
Good to see someone from your part of the globe embrace intelligent, abbreviated training...since "Eastern-Bloc" countries are so often cited as "proof" of the supposed superiority of mega-volume training routines.


Hi,instead let's call Central Europe:-),I also practised high-volume training (it was a big mistake),but I've noticed impromevent,I then began training to HD(HIT),and I began to slowly improve,so I'll be happy with any of your advice.

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