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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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Evidence-Based Strength Training
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Mr. Strong

farhad wrote:
Mr. Strong's only training "advice" I could find:

"You want to know how to progress, okay.

Lets use our old friend the pull up as an example. Lets assume you are eating enough to sustain lean mass gain.

Your one set max in the pull up is 16 reps, with bw. You want those arms and back bigger. What do we do?

10 sets of 8 is the target, with 2 minutes rest between sets, when you can do all 10 sets with full ROM in good fashion with the 2 minutes rest between sets, you add 1 rep to each, now you might not get it on all sets, but when you again can do all 10 sets with full ROM in good fashion with 2 minutes rest between sets, then you add another rep. You will reach a point where you are doing 10 sets of 16 with full ROM in good fashion with 2 minutes rest between sets. Your previous one set max for 10 sets. And your bodyweight will be increasing this whole time as well.

Can give a weighted example if you don't get the idea, the difference is that reps remain the same but weight increases.

There are other ways of doing it, but I like the simplicity of this approach."

Brian, I mean c'mon. Do you really believe that Zone training or cluster sets can even compare to the above?? lol.


That was one example, I'm still waiting for yours? I won't hold my breath.
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Mr. Strong

Brian Johnston wrote:
Rather than ruining this thread, as you always do... how about YOU give some helpful advice. You claim I give untruths, but do not PROVE this (you merely state the opposite... how brilliant). You're a typical Internet idiot. No, I don't want to give an example because currently I'm experimenting with things, and although you think none of my advice is helpful, there are several people on this board who think otherwise... my posts are for them, not for you... instigator and contributor of NOTHING.

That is why you are so bitter and find it necessary to comment every time I comment (never do you comment otherwise... notice that... you Internet stalker?); you cannot contribute anything of value, and must be destructive instead. But let me guess... this is where you come in and claim I'm the 'sad' one, etc., etc., lol. Peace be with you brother... you need it... you need to be at peace with your mediocrity and move on.




Best you can do? Misdirection again.

Provide an example, or not, the guy asked genuinely, and you ignored him. Real nice.

You have given nothing helpful, keep claiming such if you like, as always you are free to believe any lie you choose.
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Mr. Strong

Farhad and Dcshores I asked you both before for examples and you both went quiet, will you provide any this time?
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Brian Johnston

Ontario, CAN

What's it to YOU if I help him or not? What do YOU care? Are you his lover, his father, his coach? Very distrubing, to say the least.

And in regard to not accepting challenges, to have some idiot say "that can't work" is not a challenge. There are a few on here who actually discussed ideas and even tried some of my recommendations with feedback (and suggestions for variations)... but "no it won't work" is not a challenge... it's a blank statement that any idiot can make. It's like me say, "no, the world can't be round," and leaving it at that. That's how a young elementary school kid argues or makes a point, lol.
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Hitit

Mr. Strong wrote:
Farhad and Dcshores I asked you both before for examples and you both went quiet, will you provide any this time?


I'm almost convinced you are SouthBeach.
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Brian Johnston

Ontario, CAN

You have given nothing helpful, keep claiming such if you like, as always you are free to believe any lie you choose.

Hmmm... apparently many on this board doing clusters and zone training think otherwiwse. Your comments are the result of below intelligence and a person fixated on another individual. I started this thread, and you polluted it with nonsense... no information or discussion actually related to the topic, only that I'm wrong because you say so... another sign of being below intelligence. And you are a coward... unwilling to show photos to demonstrate your training knowledge. But keep on with your pattern of obsessive idiocy since, apparently, Darden and the other moderators must find it entertaining.
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entsminger

Virginia, USA

Brian Johnston wrote:
I've never back tracked... you took my comments out of context or refused to look at everything I stated within the context of the concept. But here we go again, another smart ass comment with nothing to offer except to put me down. What a genius you are. And I owe no one anything in regard to examples or describing things... I've given plenty on this site over the past few months while you've given NOTHING. We're still waiting for your brilliant insights... seriously... just one. Or maybe a photo to show what you've done with your training knowledge... seriously... just one.


==Scott==
Yes, here we go again , another smart ass comment....The theme song of this forum, originally sung by Frank Sinatra or was it Bob Dylan!! This is exactly why it's not worth commenting on here any more.
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Hitit

entsminger wrote:
Brian Johnston wrote:
I've never back tracked... you took my comments out of context or refused to look at everything I stated within the context of the concept. But here we go again, another smart ass comment with nothing to offer except to put me down. What a genius you are. And I owe no one anything in regard to examples or describing things... I've given plenty on this site over the past few months while you've given NOTHING. We're still waiting for your brilliant insights... seriously... just one. Or maybe a photo to show what you've done with your training knowledge... seriously... just one.

==Scott==
Yes, here we go again , another smart ass comment....The theme song of this forum, originally sung by Frank Sinatra or was it Bob Dylan!! This is exactly why it's not worth commenting on here any more.


Scott! Welcome, but don't let this shit get you worked up or stressed out. It's not personal, as you know, so much else going on in life to put such emotions regularly into an online forum!

Anyways......good to hear from you. See ya around.

Brian
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farhad

Massachusetts, USA

BACK TO THE ORIGINAL TOPIC OF THIS POST:

At the end of the paper, the authors provide their training recommendations.

Intensity: "Persons should train until momentary muscular failure to actively recruit all of the available motor units and muscle fibres, as opposed to a pre-determined number of repetitions."

Playing Devil's Advocate: Is the above true for both multi-joint and single-joint exercises? So a set of dips to failure recruits all the available muscle fibers that peck-deck flyes does?
Also, in one of the studies they cite (29)by Williardson JM, training to failure was done in a periodized multiple set resistance exercise programs.I do not have access to the study, but it would be interesting know what type of exercises were performed(multi or single) and whether the same exact exercises were taken to failure or different ones. Was variation a key factor in the progress made by the subjects? Was it multiple sets?

This goes to the heart of almost all studies: They do not take into account so many variables that can have an effect on the results(or lack there of. Most important being the individual subject.
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farhad

Massachusetts, USA

Load and Repetition Range:

"Persons should self-select a weight >80% 1RM and perform repetitions to failure. Evidence suggests this is optimal for maximising strength and muscular endurance gains, whilst helping to improve bone mineral density."

What I want to focus here is on "maximizing strength AND muscular endurance"(ME) because I believe it ignores SAID principle. While it is true that as muscle becomes stronger, it can endure more repetitions (muscular endurance) will it also maximize it?? These two are not necessarily the same thing. Otherwise it would mean power lifters have greater ME than body builders. Training for ME is different than training for MS and the adaptations the muscles make are different under the two training methods.

Also, under their 'Suggestions for Future Research' columns, the authors note:
"Investigation as to whether there are specifically favorable repetition ranges based on muscle fibre type, or specific muscles."

Brian, have written about muscle fiber-type testing and appropriate TUT for each type all the way back in 1997?? I'm curious to know whether the authors were aware of your work.

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farhad

Massachusetts, USA

'Volume of Exercise Frequency and Periodization'

"Persons can obtain appreciably the same strength gains by performing only a single set of each exercise 1 x / 2 x week, compared to higher volume workouts."

The above could be true, but it's interesting how they mentioned only strength gains rather than muscle gain or both. It is true that strength gains do not always produce muscle hypertrophy. Those gains could be the result of several factors.
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Brian Johnston

Ontario, CAN

It makes me wonder if they are referring to the maximum number of muscles fibers and motor units relative to the exercise... of what is possible in the exercise (as opposed to all that which exists in the muscles and isolation vs. multi-joint). I really don't know... I find some of the language vague and leaves room for interpretation... as you are proving.

As for muscular endurance, that would be specific... if you want to get good at completing 8 reps, then do sets of 8... muscular endurance would improve in that regard. It also can improve in another regard. Take an elderly person who carries groceries in from a car and up some stairs into the kitchen. If that person's overall strength was 100 units, then after some strength training s/he is up to 120 units of strength... then carrying those groceries would be less difficult as the strength affected the ability to carry that same load... making it easier... thus improving muscular endurance relative to carrying the same light loads as strength improves. Does that make sense? Again, I haven't a clue if this is what they're getting at as the language leaves room for interpretation.
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Brian Johnston

Ontario, CAN

In the strength vs. muscle situation... strength generally is measured by means of how much you can lift for 'x' number of reps (whether 1 or more). These studies are no measuring actual strength of any one muscle (thus requiring a high degree of isolation, accountability for stored energy torque, etc.).

As well, one would further need MRI or ultrasound equipment scanning the entire length of a muscle to determine growth (since growth can occur in only one segment of a muscle's length).

In sum, studies will focus on lifting ability rather than actual strength changes or muscle changes (far more difficult in the latter two instances).
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farhad

Massachusetts, USA

Last but not least:

The title of the paper is "Evidence-based resistance training recommendation"

They can point to 100 studies showing the superiority of 1 set or 10 sets, 1Xwk training to 10X/wk, but there is not better piece of evidence of the superiority of a training program than what you can objectively identify in the gym and in front of the mirror. Being somewhat simplistic here, but hopefully you know what I am getting at. Yes, you need to be good at assessing progress, but the point is: do what works for YOU, in the short-term and long-term. Adjust if and when necessary. Recognize patterns and take action!
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Brian Johnston

Ontario, CAN

I concur... check out my second post to this thread.

Brian

farhad wrote:
Last but not least:

The title of the paper is "Evidence-based resistance training recommendation"

They can point to 100 studies showing the superiority of 1 set or 10 sets, 1Xwk training to 10X/wk, but there is not better piece of evidence of the superiority of a training program than what you can objectively identify in the gym and in front of the mirror. Being somewhat simplistic here, but hopefully you know what I am getting at. Yes, you need to be good at assessing progress, but the point is: do what works for YOU, in the short-term and long-term. Adjust if and when necessary. Recognize patterns and take action!


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farhad

Massachusetts, USA

Brian,

Do you still use the muscle-fiber testing with your new clients that are interested in muscle gains? Not the AJ method, but the one you developed(?) 1 set to failure, rest 3 min.....

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farhad

Massachusetts, USA

Brian Johnston wrote:
I concur... check out my second post to this thread.

Brian

Ha! I forgot about that or simply over-looked it. You put it much more nicely in focus, but yes, I concur. lol
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Brian Johnston

Ontario, CAN

Not a heck of a lot... my clients want more muscle and to look better, but they have as much focus on endurance (many like circuit training, even if it includes Tri-Angular and Zone Training methods), and they want to get strong (no matter the fiber type)... and such testing is time consuming and few want to pay for a session to find out what I eventually can discover with enough sessions under their belts... observation of their reactions and ability to sustain contractions.

farhad wrote:
Brian,

Do you still use the muscle-fiber testing with your new clients that are interested in muscle gains? Not the AJ method, but the one you developed(?) 1 set to failure, rest 3 min.....



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dcshores

California, USA

Mr. Strong wrote:
dcshores wrote:
I have to agree with Brian here. When I make visual gains they come quickly, never slowly over time, even when gaining strength. Looking back over my 30 year training career, I have only made visual progress with a rather extreme variation. Recently my very resistant arms have grown 1/3 inch(no caliper or waist change) after employing some freestyle J-reps with very long TUL's and training arms 2-3 times a week.

David



Any of this true, or you just trying to support your hero? Lol, sad.


All lies. Why are you here. Your mind is made up. What are you, a 16 year old that weighs 135 pounds. Get out of here, this thread is not for you.

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dcshores

California, USA

Mr. Strong wrote:
Farhad and Dcshores I asked you both before for examples and you both went quiet, will you provide any this time?


There are lots of examples on this board. Get reading.
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Mr. Strong

dcshores wrote:
Mr. Strong wrote:
Farhad and Dcshores I asked you both before for examples and you both went quiet, will you provide any this time?

There are lots of examples on this board. Get reading.


I'm waiting for an example from you or farhad, be specific. I look forward to your reply.

Or will you both dodge again?
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Mr. Strong

dcshores wrote:
Mr. Strong wrote:
dcshores wrote:
I have to agree with Brian here. When I make visual gains they come quickly, never slowly over time, even when gaining strength. Looking back over my 30 year training career, I have only made visual progress with a rather extreme variation. Recently my very resistant arms have grown 1/3 inch(no caliper or waist change) after employing some freestyle J-reps with very long TUL's and training arms 2-3 times a week.

David



Any of this true, or you just trying to support your hero? Lol, sad.

All lies. Why are you here. Your mind is made up. What are you, a 16 year old that weighs 135 pounds. Get out of here, this thread is not for you.





See, another attempt to misdirect. Could almost think you were someone else using a different account.
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Brian Johnston

Ontario, CAN

If you have any professional respect, get off this thread and start a new one if you wish... a thread that challenges all other posters to give good advice and examples, while you cling to your 10 sets of 10 overloading, or whatever the heck BS it was.
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farhad

Massachusetts, USA

Mr. Strong wrote:
dcshores wrote:
Mr. Strong wrote:
Farhad and Dcshores I asked you both before for examples and you both went quiet, will you provide any this time?

There are lots of examples on this board. Get reading.

I'm waiting for an example from you or farhad, be specific. I look forward to your reply.

Or will you both dodge again?


Since you will not go away and keep polluting this thread, I will respond. I have no idea what you are asking me. Examples of what?? My training routines?

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Mr. Strong

Brian Johnston wrote:
You have given nothing helpful, keep claiming such if you like, as always you are free to believe any lie you choose.

Hmmm... apparently many on this board doing clusters and zone training think otherwiwse. Your comments are the result of below intelligence and a person fixated on another individual. I started this thread, and you polluted it with nonsense... no information or discussion actually related to the topic, only that I'm wrong because you say so... another sign of being below intelligence. And you are a coward... unwilling to show photos to demonstrate your training knowledge. But keep on with your pattern of obsessive idiocy since, apparently, Darden and the other moderators must find it entertaining.




Once more with personal insults, yet no one calls you on it, when your questioned or challenged you start with insults, you get so defensive so fast, should that tell us something? Possibly.

The vast majority of my posts on this forum have been directed at other posters, not you. More lies from you again.

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