MB Madaera
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Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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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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sonny153

Here's the latest shot of my back...for those interested I'm 5'10 almost 190 here. My back routine for the past 6 months consisted of just 3 exercises: deadlifts, bent over barbell rows, and medium width pullups with weight attached and a pronated grip.

I put a little twist into each exercise though, which I'll briefly explain. For deadlifts I stood on a small platform which enabled the bar to drop to about in inch above my feet and I pulled from there, not stiff legged but I got a nice range of motion.

For barbell rows I took a fairly wide grip and pulled with a slight pull with my lower back and tried to touch the bar to my chest every rep. On pullups I arched my back and tried to touch the bar to my chest each rep. I didn't use super slow and in fact I ignored any kind of timing rep speed and worried more about feeling the weight all the way and except for deadlifts pulled until I couldn't move the bar at all then pulled for an additional 10 seconds statically.

If I had to guess I'd say my rep speed was about 2 sec up and 2 sec down. Reps were 8 -12 and I tried every workout to show some sort of improvement. I did 2 progressive warmup sets then went to my working weight for 1 all out set. I'd say the routine took about 20 min but it was intense! I did this about every 4 - 5 days.

My diet was just normal foods not exceeding 2400 calories a day, supplements were creatine and pre and post workout shakes. Thats about it!
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Turpin

Awesome ! ...... its those rear delts that finish the look.

Well done , T.
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sonny153

Thank you Turpin, I appreciate your comment very much. I was especially happy about my rear delts as I have never worked them separately in my entire life! I attributed them to the wide grip on the rows and the attempt to touch my chest on both the rows and pullups for their development. I did notice however that my side delts seem a little small in proportion so I'm working on that now..thanks again!
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fbcoach

You look great Sonny. I believe you mentioned you train 1x/week. If so, are you still following that? Again, great results!!
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garethit

Great development Sonny and very lean to. Maybe you can explain to Tommi how you managed this without "BULKING" to 250lbs first :)

What does the rest of your routine look like and how about a front shot?
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sonny153

Thank you coach, I have kind of a weird split that doesn't really fit into a 7 day week but I end up working my whole body once every 5 days or so
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Hitit

Impressive...
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sonny153

Hi garethit, it just never made any sense to me to gain fat and then lose it. I remember reading an article by Steve Reeves I think who said he was pretty much in shape all the time and just cut back his food intake a little 2 weeks before a show or photo shoot.

On the other hand Bruce Randall gained a lot of fat and muscle, close to 400 lbs I believe, then cut back to win the Mr Universe but for me I prefer the Reeves approach. I'll go into the rest of my routine and a front shot soon.
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sonny153

Thank you hitit
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Ray200

Exceptional development. Congratulations. Proof positive that for all-round back development, all that the majority need is some form of deadlifting, rowing and chinning. I agree also about the rear delt size: rows (of any kind, but particularly one-arm dumbbell rows) have always been the main rear delt builder for me and many of my training partners.
Are you performing one set per exercise?

Ray
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southbeach

Very impressive sonny! You're a true testament to the efficacy of HIT training. Infrequent training can work!

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jn6047

I agree, your rear delts look great as does your Christmas tree.

I really like your look as it is, but I think you would look incredible with a little more trap thickness. I find that deads do stimulate traps to a degree, but for better development I need some type of heavy shrug. Then again, some people don't like the look that over developed traps give, to each there own. Either way, you look good.

jn6047
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sonny153

Hi Ray, thank you for the compliment, means a lot to me. I use a warmup technique I read about in a book called "PRE" by Delorme and Watkins where I do my first set with about 50% of my working weight for about 10 reps, wait about a minute and do my second with 75% for 8 - 10, then go to my max weight for 8 - 12 reps for my work set, when I can get over 12 reps I'll add weight next workout. Some people call this 3 sets and I suppose they're technically right but only the last set really does anything.
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sonny153

Thanks Southbeach!
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Turpin

sonny153 wrote:
Hi Ray, thank you for the compliment, means a lot to me. I use a warmup technique I read about in a book called "PRE" by Delorme and Watkins where I do my first set with about 50% of my working weight for about 10 reps, wait about a minute and do my second with 75% for 8 - 10, then go to my max weight for 8 - 12 reps for my work set, when I can get over 12 reps I'll add weight next workout. Some people call this 3 sets and I suppose they're technically right but only the last set really does anything.


I wouldnt say only that last set does anything Sonny , every set/rep performed innervates the musculature to a degree priming for potentially greater/further effort.
I would bet that if you repeated your 75% effort set 4 times over then the cumulative effect of such would realise adaptation. Hence you are doing more than going thru the motions with your 1 set of such prior to your max rep weight

T.
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southbeach

sonny153 wrote:
Some people call this 3 sets and I suppose they're technically right but only the last set really does anything.



right!

you are ripped a few more pounds muscle you'll be a true ripped 200lbs @ 5'10"!

hey but you're very impressive now!
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sonny153

Thank you jn! I agree, more traps especially in the upper area is also on my hit list along with side delts.
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N@tural1

Turpin wrote:
I wouldnt say only that last set does anything Sonny , every set/rep performed innervates the musculature to a degree priming for potentially greater/further effort.
I would bet that if you repeated your 75% effort set 4 times over then the cumulative effect of such would realise adaptation. Hence you are doing more than going thru the motions with your 1 set of such prior to your max rep weight

T.

Agreed 100%

Oh.. And nice work Sonny!
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cmg

Looking great Sonny!!

Best regards,

Ron
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sonny153

Thank you both Turpin and N@tural1 for your comments!
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Ray200

Turpin wrote:
sonny153 wrote:
Hi Ray, thank you for the compliment, means a lot to me. I use a warmup technique I read about in a book called "PRE" by Delorme and Watkins where I do my first set with about 50% of my working weight for about 10 reps, wait about a minute and do my second with 75% for 8 - 10, then go to my max weight for 8 - 12 reps for my work set, when I can get over 12 reps I'll add weight next workout. Some people call this 3 sets and I suppose they're technically right but only the last set really does anything.

I wouldnt say only that last set does anything Sonny , every set/rep performed innervates the musculature to a degree priming for potentially greater/further effort.
I would bet that if you repeated your 75% effort set 4 times over then the cumulative effect of such would realise adaptation. Hence you are doing more than going thru the motions with your 1 set of such prior to your max rep weight

T.


Hi Sonny,
Turpin's comment brings to mind Jim Wendler's 5/3/1. He wrote that it was constantly being cited as a HIT routine. Yet, whilst he stressed the importance of the last set, he always gave equal credence to the warm-ups.
Keep us updated as it's great to see a thread about basic progressive training with tangible results.

Ray
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sonny153

Thanks Ray, will do!
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N@tural1

Just shows whats achievable with good old fashioned barbells.
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traunsee

Very well done, your looking GREAT.

southbeach wrote:
Very impressive sonny! You're a true testament to the efficacy of HIT training. Infrequent training can work!



How in any sense or the word do you call not couting rep speed, and doing 9 sets every 4 to 5 days, and not training to failure 65% of the time, HIT? That "is" the results of H.V. training.

Transee
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AShortt

Ontario, CAN

Man and you're natural...good on you Sir!

Regards,
Andrew
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