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
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Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
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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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Your Current Workout?
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db144

Everyone please list their current training routine.

My current routine:
close grip Bench Press or Dip
close grip Lat PD or Chin Up
Upright Row
Deadlift
1 warm up set and 1 working set to MMF (NTF for the Deadlift).

d
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natemason5

Ontario, CAN

Mine is similar to yours db.

A
Deadlift,Bench Press,BBcurl
B
Squat,Chins,Dips,Tricep Pushdowns

I find the upright rows to be very uncomfortable. I don't know how anyone does them with substantial weight.

Nate
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theTummy

Michigan, USA

Once per week:

Deep squat or leg press

Pulldown or row

DB Press

Shoulder press or shoulder fly

Hammer curl or barbell curl

Tricep extensions on cable machine or overhead tricep

Calves if I'm feeling spry :)
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HeavyHitter32

I just started this routine. It's basically an upper/lower body split - kind of a slimmed down variation of Mentzer's HDII routine.

Workout A: Decline Press, Underhand grip Pulldown
Workout B: Leg Press, Calf Raise
Workout C: Close grip Incline Press, Seated Row
workout D: Leg Press, Calf Raise

- Perhaps every couple of weeks or so, Workout E inserted: Lateral raise, Pressdown, Curl
- I will periodically insert the Partial Deadlift (bar only lowered to about knee level or just below)
- One set to failure, 15-25 reps
- Training once every 3-5 days (depending on how I feel and progress)
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Turpin

Sun; Belt squats / calves ( donkey raises with belt ) / hyper ext ( hams )

Thurs; Bench press ( from deadstart 3" above chest ) / D/B rows / shrugs ( alt infrequently with deadlifts )

Tues ; legs ( as above )

Sun; Chins ( or pulldown ) / Dips ( or close grip bench ) / high pulls


T.
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pyro13g

Ohio, USA

Once per week, weekend morning.

Florida Dreaming?

Leg Curl
Leg Extension
Chest Fly
Bench
Curl (barbell)
pull down
tricep push down
Ab Crunch (weighted)
Ever other workout I add leg press.
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HDROB

WO1. Squat and Barbell Row

WO2. Bench Press and Partial Deadlift.

Above 1 x whenever.
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Hitit

WO A:
Leg Press
Seated Row
Decline Press
Bicep CUrl
Front Hip or Hip Adduction (Alternate every other workout)
Calf Raises
Wrist Curl

WO B:
Incline Press
Pull Down
Tricep Pressdown
Leg Ext.
Leg Curl or Hip Abduction (Alternate every other workout)
Lateral Raise
Rev Wrist Curl

The order I choose has allot to do with where the machines are to give me the quickest movement from one to the other.

I alternate between A/B every 4 days with an approx. 15 min. moderate intensity swim 2 days after the HIT workout and approx. 30 min. of low intensity (static holds mostly) physical therapy exercises for my back 1 day after my HIT.

All my movements as 4/4 speed 6-10 reps depending on the body part.

Brian
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sgb2112

TUE: Neutral grip OHP, Row, Leg Press.

SAT: calf raise, leg ext, leg curl, pullover, low back, side lateral, curl, tri push downs, trunk curl.

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Hitit

sgb2112 wrote:
TUE: Neutral grip OHP, Row, Leg Press.

SAT: calf raise, leg ext, leg curl, pullover, low back, side lateral, curl, tri push downs, trunk curl.



Just wondering why you don't do an A/B routine of something like 6 exercises each alternating?
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Rich Bonk

New York, USA

Twice weekly, A,B Routine
Workout 1
Trap Bar Deadlift - 3 to 4 sets, progressive weight
Incline Benchpress - 3 sets, prog. wgt
E-Z Curl Reverse Grip Row - 3 prog. sets
Tricep Extension - 3 prog. sets

Workout 2
Barbell Squat - 3 to 4 prog. sets
weighted dip - 3 sets, BW + 80 lbs
Weighted Chin/Pulldown - 1 set chin, 2 sets pulldown
Biceps (varied)- 3 sets
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sgb2112

"Just wondering why you don't do an A/B routine of something like 6 exercises each alternating?"

I recover quicker this way.
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Tony Williams

My A and B workouts are done once a week.

One week, I will perform the A workout, and the next week the B workout.

Sometimes I will do all six exercises in one workout.

A. leg press, pulldown, incline chest press

B. deadlift, chins, dips

All exercises are done one set to failure with the exception of deadlifts.

In the last month, I have dropped all static holds and negatives. Both seemed to retard progress rather than enhance it.

Last workout, I did two sets of pulldowns since I felt I had not given it my all on the first set.

However, doing two sets is extremely rare for me.

Recently, I have been using microweights and have improved in weight and reps consistently.

I am slowest to improve on the pulldown.

Tony
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thebiggfella

Workout A
Palms-down chins (positive, static & negative failure)
Deadlifts (postitive failure)

Workout B
Dip (static & negative failure)
Nautilus Nitro seated row (positive failure)
Nautilus Nitro vertical bench (positive failure)

Workout C
Palms-up chin (static & negative failure)
Nautilus Nitro shoulder press (positive failure)
Nautilus Nitro leg press (positive failure)

Workout D
Dips (positive, static & negative failure)
Partial deadlifts (positive failure)

- No 'warm-ups', one working set only.
- Done with 'rush factor'.
- Currently 4 - 6 rest days between each workout.
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Raider22

Ohio, USA

Monday and Friday:

Pendulum Hip Press: 25-30, 8-10, 4-6 (increase weight each set, to failure on set 3, no rest)

Hammer Iso Row (Rest/Pause 3 sets)

Giant set; Hammer Iso Incline/ Bench/ Dumbbell Fly all sets to failure

Dumbbell Rear shoulder 8-10
Barbell Curl 8-10
Pendulum Gripper 18-20

Wednesday:

Hammer Iso Pulldown, Ultimate rep/ static hold 20-40 seconds

Hammer Iso Incline, Ultimate rep/ static hold 20-40 seconds

Hammer Iso Row 25-30 (swole set)

Hammer Bench 25-30 (swole set)

Dumbbell shoulder cycle:
Rear, Side, Front

Dumbbell Curl 8-10
Dumbbell Triceps Extension 8-10

Grip Cycle
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jrm850

Every 4 days

Leg Press sstf
Bench Press sstf
Close Grip Pulldown sstf
Dips sstf
lateral raises sstf
Seated Cable Row sstf
Preacher Curls sstf
AB 2 sets 1st set after dips.

When the schedule permits more time, I am going to try 2 sets of each with the second set going to failure.
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simon-hecubus

Texas, USA

natemason5 wrote:
I find the upright rows to be very uncomfortable. I don't know how anyone does them with substantial weight.

Nate


I find the BB version very uncomfortable too. Mainly the wrists.

I've been doing the low pulley version with two separate handles. I thing it helps for two reasons:

1. I'm only pulling til my palms are level with my lower pecs.

2. The parallel grip is less wrist-stressful.

As it stands, I really feel this one well in the traps, rhomboids, rear and lateral delts. Surprisingly (at least at first) were the sorest muscles the day after doing these --- Biceps.

Another couple of cycles and I'll be topping-out the weight stack on the low pulley at my gym.

I may give BBs a try again, now that I know I don't have to pull the bar up so ridiculously high to get a good response.

Scott
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simon-hecubus

Texas, USA

I'm still doing well with keeping many of the same exercises I have been for several months now:

A (all antagonist movements)
1. Hack Squats (will hit 4 plates/side next workout!)
2. Hanging Knee Raises
3. Pec Deck
4. Rev Pec Deck
5. Overhead Press
6. Pulldowns

Alternate: I do 3&4 Heavy, Slow, and Low one workout. Then I rep-out (~15) on 5&6 --- not a widowmaker, just a good burn.

The next workout I reverse (Heavy 5/6, Hi-Rep 3/4).

I just started going DC rest-pause on 1-2 exercises too (except with slow, lower reps).
_________________________________

B
1. Chest Press
2. Naut Supination PDs
3. DB Lateral Raises
4. Naut Curls
5. alt: Hip ADduction / Ab Tucks
6. alt: Rack DLs alt / Hyperextension

Alterating pattern on 1/2 and 3/4, similar to Workout A. Will add a DC R-P too.

Play with the order of this workout. When I do Rack DLs, this movement starts the workout; when I do Hyperext, they end it.
________________________________

C
1. alt: Rotary Calf / Seated CR/Standing CR combo
2. Leg Ext (alt Heavy+Slow with Lighter J-Rep)
3. Cable High Pulls
4. Ovh Triceps Ext
5. Dips
6. Standing WCs or WCs

Seated CR done DC-style with long stretch --- Heavy for 5-7 reps. Followed immed. by BW or Low-Wt Standing CRs for 15-20 reps.

Just introduced DC R-P on 1 or 2 exercises.
_________________________________

Still enjoying Mon-Fri-Wed splits, for the most part... I think I've benefitted from not holding too rigidly to a schedule, as my current work travel has inserted some odd breaks, which I've learned to roll with and not be to 'bent' about.

After these mini-layoffs, I'm ready to blindside the muscles with an all-out assault.

Scott

P.S. I'm reluctant to admit that my upper arms are looking even better after I stepped back on "direct" movements.

A few months ago, I decided to focus hard on Compound Movements. I only do 1 direct movement each for Biceps and Triceps in all 3 workouts.
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fox

Follow mine:

A

Squat - 1X20
Chin - 2Xmax
Pulldown - 1X10
Dips - 2Xmax
Wrist curl

B

deadlift - 1X10
Military press - 1X10
Curl - 1X10
Bench - 1X10
Calves - 1X15

My log is here -> http://www.drdarden.com/...Topic?id=588912

Carlos
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Hitit

sgb2112 wrote:
"Just wondering why you don't do an A/B routine of something like 6 exercises each alternating?"

I recover quicker this way.


I see, I suppose with your keeping to the Tues/Sat it helps rather than spacing it out longer. Interesting though...thanks.

Brian
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sgb2112

Yeah, the single joint only day is a different animal when it comes to recovery. That, and dropping all so called intesifiers allows me to train full body twice a week.
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db144

I think were most people go wrong with the Upright Row/High Pull is that they try to raise their hands too high and use too narrow a grip.

If you pull no higher than the upper chest and take a wider grip than normal most issues with the wrist/shoulder cease.

d
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Bastion

db144 wrote:
I think were most people go wrong with the Upright Row/High Pull is that they try to raise their hands too high and use too narrow a grip.

If you pull no higher than the upper chest and take a wider grip than normal most issues with the wrist/shoulder cease.

d


If you have a trap bar, or really heavy dumbbells, and pull with your arms/hands at your sides, you won't be able to pull any higher than your lower chest. These hit the delts and traps like nothing else!..Forearms and biceps get some hard work as well.
Check out the pic near the bottom of this page of a guy doing them...
www.trapbartraining.com

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simon-hecubus

Texas, USA

db144 wrote:
I think were most people go wrong with the Upright Row/High Pull is that they try to raise their hands too high and use too narrow a grip.

If you pull no higher than the upper chest and take a wider grip than normal most issues with the wrist/shoulder cease.

d


Bastion wrote:
If you have a trap bar, or really heavy dumbbells, and pull with your arms/hands at your sides, you won't be able to pull any higher than your lower chest. These hit the delts and traps like nothing else!..Forearms and biceps get some hard work as well.
Check out the pic near the bottom of this page of a guy doing them...
www.trapbartraining.com


The thing I'm really enjoying about the Low Cable version is the angle of the pull and its effect on the entire Trap structure.

Free-wt up-n-down would seem to hit mainly the top portion of this muscle structure.

I guess when I have to move over to free-wts, I can bend forward a bit to keep the same angle.

Another option I forgot mention is to face backwards on a Cantilever Shrug machine if you have access to one. The only problem with this version is that you won't be able to start the movement from a low point.
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summaHIT

Ontario, CAN

Last workout:

Trap bar Dead Lift: 10, 6, 2,2,2,
Shoulder Press: 10, 8, 6, 5, 4,4,
Clean and press from ground: 4x3-4

previous:

Flat Bench: 10, 6, 4,4,4,4,
Zercher Squat: 10, 8, 6,6,6
DB Decline Press: 2x8
Shrug: 2x10
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