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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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hdlifter

Before I commence this thread, I want the hecklers to move on, this isn't for you, you don't train anyway.

When you analyse a sure-fire method to grow all over, it comes down to one style: leg and back routine.

John McCallum was the first writer to get me interested in this premise, in his Keys to Progress book. The downfall, which is what will install the fear of God in many, is it involves HARD WORK!

In the 50's and 60's it was popular to promote all over growth. We all can appreciate how HITting the largest muscles - back and legs - (well those who train HIT) as it will naturally trigger growth throughout.

I have put a few routines together based on this premise. Has anyone else?
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sonny153

Not that I'm that big but I got most of my size as a powerlifter training mainly the 3 lifts very hard with lesser intensity on a few assistance exercises. It was very leg/back intensive with both the squat and deadlift and it was a lot of work but I got very strong all over and even today I've kept most of my strength for a maximum single even though I don't train like a powerlifter any more.
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dhitquinn

True Hdlifter!

The squat and leg training as a whole should be the foundation of your routine. Without big legs in relation to your size/genetics it will be hard to attain your best physique
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fbcoach

All my training is based around the Deadlift and Bench Press. Everything else are just accessories.
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jn6047

I recently signed up at http://www.andyboltonstrength.... for his emails and free ebook. I think that the posters above me might be interesed. It's great basic information, simple, well written, and with some extra info on injuries and such. Well worth plugging in your email for.

jn6047
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jn6047

I should also mention, for those who are unaware of who Andy Bolton is, he's a UK powerlifter and the first man to deadlift over 1000lbs in competition.

jn6047
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DNAHelix

New York, USA

hdlifter wrote:
I have put a few routines together based on this premise. Has anyone else?


Would be really interesting to see those routines.

I do a split M-W-F:

wo1: Back, Rear Delts, Hams
wo2: Delts,Traps, Triceps, Quads
wo3: Chest, Biceps, Forearms, Calves

Every week I do deadlifts and bent over rows on my back day.

I believe the dealift to be THE principle muscle building exercise.

For quads, negative accentuated Leg press.

Decline bench press for chest.

Those four would probably be the most important exercises 2 for the Back, 1 for the Legs and 1 for the Chest.


I agree with you on the subject that training legs and back is the foundation for the results in everywhere in your body.


Albert
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Tony Williams

My two workout routines alternate the deadlift and the leg press.

Within the last six months, I added the deadlift and have noticed an overall increase in strength in most exercises.

Tony
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marcrph

Portugal

fbcoach wrote:
All my training is based around the Deadlift and Bench Press. Everything else are just accessories.


Exactly
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marcrph

Portugal

kulitsa wrote:
hdlifter wrote:
I have put a few routines together based on this premise. Has anyone else?

Would be really interesting to see those routines.

I do a split M-W-F:

wo1: Back, Rear Delts, Hams
wo2: Delts,Traps, Triceps, Quads
wo3: Chest, Biceps, Forearms, Calves

Every week I do deadlifts and bent over rows on my back day.

I believe the dealift to be THE principle muscle building exercise.


Amen!



For quads, negative accentuated Leg press.

Decline bench press for chest.

Those four would probably be the most important exercises 2 for the Back, 1 for the Legs and 1 for the Chest.


I agree with you on the subject that training legs and back is the foundation for the results in everywhere in your body.


Albert


I'm going to give step ups a real trial! On my Bowflex!

One must be cautious of spinal compression loading with deadlifting.

The deadlift on the Nautilus OME feels SOOOOOOO good.....wonder why no one has ever made a devoted deadlift machine similar to the OME.
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sonny153

Bolton's an awesome deadlifter (and squatter) and his free newsletter is one of the best I've seen. Coach I agree with your picks of deadlifts and bench presses, work up to some big poundages on them and you'll be strong all over.
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DNAHelix

New York, USA

marcrph wrote:
One must be cautious of spinal compression loading with deadlifting.


True, very true... but even more so when squatting, spinal compression is maximal during the squatting. Belt squats would be much better IMO.

I can not squat due to a trauma in my right hip. I also do not want to waste my time with leg extensions and leg curls. Hence I am stuck with a led press I do it as heavy as possible with 6 negatives at the end, push with both legs, lower with one leg, so each leg gets 3 negatives.



The deadlift on the Nautilus OME feels SOOOOOOO good.....wonder why no one has ever made a devoted deadlift machine similar to the OME.


I have never had a chance to try that.
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RW Hawk

Virgin Islands

One star thread.
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Tony Williams

RW Hawk wrote:
One star thread.


Thanks for your contribution.

Tony

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RW Hawk

Virgin Islands

Tony Williams wrote:
Thanks for your contribution.


You're welcome.

I don't rate threads though, so I'm not sure if you should be thanking me.

Thanks anyway.
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dhitquinn

RW Hawk wrote:
One star thread.


Lol 5 star prick!
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hdlifter

RW Hawk wrote:
One star thread.


Obviously you can't read! Deadtrap, RW Hawk, MORON! So, I'll type it slower...
Before I commence this thread, I want the hecklers to move on, this isn't for you, you don't train anyway.

Thanks to everyone else who contributed. This is what this forum needs, not some new banter to feed the trolls (as above).
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fbcoach

sonny153 wrote:
Bolton's an awesome deadlifter (and squatter) and his free newsletter is one of the best I've seen. Coach I agree with your picks of deadlifts and bench presses, work up to some big poundages on them and you'll be strong all over.


With my limited recovery, I just focus on what I believe gives me the most "bang for my buck".
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simon-hecubus

Texas, USA

dhitquinn wrote:
RW Hawk wrote:
One star thread.

Lol 5 star prick!


And liar!

"I don't rate threads though..."
Let's add 5-star pussy, since he can't even own up to his deeds.

SORRY HD!
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simon-hecubus

Texas, USA

Brooks Kubik hammers on the 'Back and Legs' angle frequently in his e-mail newletter. He likes to cite old-timers like Grimek and Peoples as his references.

You can't ask for better textbooks than that!
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dhitquinn

simon-hecubus wrote:
dhitquinn wrote:
RW Hawk wrote:
One star thread.

Lol 5 star prick!

And liar!

"I don't rate threads though..."
Let's add 5-star pussy, since he can't even own up to his deeds.

SORRY HD!


Exactly

Had a look at his site the other day, its no wonder no one goes on there its shit!
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natemason5

Ontario, CAN

fbcoach wrote:
All my training is based around the Deadlift and Bench Press. Everything else are just accessories.


Years ago I would not have agreed with you coach, but today I do. I would never get rid of my chins though.

Nate
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thebiggfella

I base my workouts around dips, deadlifts, chins and leg press. You can't go wrong if the foundation of a well structured, well executed routine are the big compounds.
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crazeeJZ

A great one for tricep size, as well as front shoulder and chest, is the incline parallel grip db chest press while keeping your elbows close to your torso. This one hits your triceps better than standard chest presses. I've always found it difficult to keep my elbows close to my torso for more tricep emphasis with dips; not so with this exercise.
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marcrph

Portugal

kulitsa wrote:
marcrph wrote:
One must be cautious of spinal compression loading with deadlifting.


True, very true... but even more so when squatting, spinal compression is maximal during the squatting. Belt squats would be much better IMO.

Hip belt squats are very, very, good, and limit spinal comprerssion. Step ups are unexplored, and also limit spinal compression, although not to the same degree as HBS.


I can not squat due to a trauma in my right hip. I also do not want to waste my time with leg extensions and leg curls. Hence I am stuck with a led press I do it as heavy as possible with 6 negatives at the end, push with both legs, lower with one leg, so each leg gets 3 negatives.



The deadlift on the Nautilus OME feels SOOOOOOO good.....wonder why no one has ever made a devoted deadlift machine similar to the OME.

I have never had a chance to try that.


The Nautilus OME deadlift is awesome to feel....but desperately needs more weight.
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