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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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John Little Wrong on Cardio ?
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epdavis7

If I wasnt running races or walking my dogs several times a day and wanted a compromise between the minimal effective dose and not doing any cardio at all I would do a BBS style workout on say a Monday and a Tabata style workout on Friday (5 min warmup, 4 minute work segment of 20 seconds all out and 10 seconds coasting repeat 8 times, and a 5 minute cooldown for a total of 14 minutes). I have done the Tabata protocol on an elliptical machine and a Schwinn Airdyne and if you push all out, it will kick your rear end. Its kind of dangerous and hard to do while running on a treadmill plus you get the theoretical benefits without the wear and tear of running.
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epdavis7

hit4me wrote:
ATP 4 Vitality wrote:
Mega-duty wrote:
Jerry Brainum talks about aerobic activity.



And this guy admits he does not like aerobics.

R. I. P.

SuperSlow, BBS, ARX, Max Contraction, Static Contractions. If you don't do endurance training, you ain't training for health.

I am curious to how much cardio and what kind of cardio do you perform?


Good luck getting a straight answer lol, I've already asked.
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ATP 4 Vitality

epdavis7 wrote:
Page 87 of BBS advises against Valsava and says to breathe naturally..


In practice, this is impossible when training with meaningful resistance and training to failure. Shows your lack of experience!
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1958

Texas, USA

ATP 4 Vitality wrote:
epdavis7 wrote:
Page 87 of BBS advises against Valsava and says to breathe naturally..

In practice, this is impossible when training with meaningful resistance and training to failure. Shows your lack of experience!


No,it shows your lack of concentration,marcph.
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epdavis7

ATP 4 Vitality wrote:
epdavis7 wrote:
Page 87 of BBS advises against Valsava and says to breathe naturally..

In practice, this is impossible when training with meaningful resistance and training to failure. Shows your lack of experience!


Lack of experience lol.. You crack me up.
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epdavis7

ATP 4 Vitality wrote:
epdavis7 wrote:
Page 87 of BBS advises against Valsava and says to breathe naturally..

In practice, this is impossible when training with meaningful resistance and training to failure. Shows your lack of experience!


If I was attempting a 1 rep max and the goal was to get the weight from point A to point B as in a squat etc I would be using intra-abdominable pressure against the weight belt and every trick of the trade to do what it takes to compete in that strength sport. I am not training for the sport of powerlifting, I am training to failure in a controlled fashion. It?s really not that hard Marc. I agree with 1958. It?s not an experience issue, it?s a concentration issue. Your post shows your lack of mental focus and weird fixation on attacking anything associated with Dr McGuff.
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ATP 4 Vitality

1958 wrote:
ATP 4 Vitality wrote:
epdavis7 wrote:
Page 87 of BBS advises against Valsava and says to breathe naturally..

In practice, this is impossible when training with meaningful resistance and training to failure. Shows your lack of experience!

No,it shows your lack of concentration,marcph.


Hardly!
Just your ignorance!
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1958

Texas, USA

Today's "aerobics"

Hammer Leg Press X 31 reps
60 second break
Frank Zane Leg Blaster X 19 reps
60 second break
Weighted Dips X 11 reps

Oh,and zero Val Salva marcph!
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epdavis7

1958 wrote:
Today's "aerobics"

Hammer Leg Press X 31 reps
60 second break
Frank Zane Leg Blaster X 19 reps
60 second break
Weighted Dips X 11 reps

Oh,and zero Val Salva marcph!


That would definitely have anyone gasping for air! What kind of rep cadence are you using or do you just do steady and controlled? I have a Half Marathon race upcoming this weekend so last weekend I just did a 4 mile rn and a big three this past Wednesday (Weighted chins, Dumbbell Bench Press and Hip Belt Squats). I pushed as hard as I could on the big three and it left me on the garage floor.
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1958

Texas, USA

epdavis7 wrote:
1958 wrote:
Today's "aerobics"

Hammer Leg Press X 31 reps
60 second break
Frank Zane Leg Blaster X 19 reps
60 second break
Weighted Dips X 11 reps

Oh,and zero Val Salva marcph!

That would definitely have anyone gasping for air! What kind of rep cadence are you using or do you just do steady and controlled? I have a Half Marathon race upcoming this weekend so last weekend I just did a 4 mile rn and a big three this past Wednesday (Weighted chins, Dumbbell Bench Press and Hip Belt Squats). I pushed as hard as I could on the big three and it left me on the garage floor.


Speed is around 2 second positive and 6-7 second negative
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epdavis7

1958 wrote:
epdavis7 wrote:
1958 wrote:
Today's "aerobics"

Hammer Leg Press X 31 reps
60 second break
Frank Zane Leg Blaster X 19 reps
60 second break
Weighted Dips X 11 reps

Oh,and zero Val Salva marcph!

That would definitely have anyone gasping for air! What kind of rep cadence are you using or do you just do steady and controlled? I have a Half Marathon race upcoming this weekend so last weekend I just did a 4 mile rn and a big three this past Wednesday (Weighted chins, Dumbbell Bench Press and Hip Belt Squats). I pushed as hard as I could on the big three and it left me on the garage floor.

Speed is around 2 second positive and 6-7 second negative


That would be quite some TUL for the rep ranges listed above. I thought I had pretty good muscular endurance, but you are in a different category lol. I use a 10/10 or 10/1/10 rep cadence depending on whether there is a contraction in a movement. Other exercises are non-lockout. Typically 2-4 reps on compound exercises and 3-5 reps on isolation exercises when I do a more complete workout. The week before and after a race is typically a much shorter run and a big three workout for recovery purposes. I feel raring to go come race day.

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1958

Texas, USA

This morning's "aerobics"

Barbell deadlift X 16(no gloves/straps.No bouncing the weight off the floor)
90 seconds rest
Trap bar deadlift X 13
90 seconds rest
Nautilus neck and shoulder X 9
60 seconds rest
Nautilus overhead press X 11
quick breakdown
Nautilus overhead press X 7

I'm at the farm all day now working with the chainsaw on these downed limbs.
Life is great at age 61 !!!
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epdavis7

1958 wrote:
This morning's "aerobics"

Barbell deadlift X 16(no gloves/straps.No bouncing the weight off the floor)
90 seconds rest
Trap bar deadlift X 13
90 seconds rest
Nautilus neck and shoulder X 9
60 seconds rest
Nautilus overhead press X 11
quick breakdown
Nautilus overhead press X 7

I'm at the farm all day now working with the chainsaw on these downed limbs.
Life is great at age 61 !!!


Awesome!!
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epdavis7

Ran another Half Marathon today and took the dogs on several long walks. It?s been a long day because I had to get up at 0400 to get to this particular race. I?ll sleep good tonight lol. Next week I?ll do a big three of weighted chins, seated dumbbell presses, and weighted 45 degree hypertension?s. I?ll do a maintenance run of 4 miles next Sunday and 2-3 self defense training sessions during the week. The following week is another Half Marathon and another one two weeks after that. When racing season ends I?ll go back to my regular A and B workout and rotate an 8 mile run with some hills and a 10 mile faster paced flat course run on a weekly basis. Feel pretty good, just zonked.
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entsminger

Virginia, USA

epdavis7 wrote:
Ran another Half Marathon today and took the dogs on several long walks. It?s been a long day because I had to get up at 0400 to get to this particular race. I?ll sleep good tonight lol. Next week I?ll do a big three of weighted chins, seated dumbbell presses, and weighted 45 degree hypertension?s. I?ll do a maintenance run of 4 miles next Sunday and 2-3 self defense training sessions during the week. The following week is another Half Marathon and another one two weeks after that. When racing season ends I?ll go back to my regular A and B workout and rotate an 8 mile run with some hills and a 10 mile faster paced flat course run on a weekly basis. Feel pretty good, just zonked.


== Scott==
I?m envious, bad knee won?t let me run anymore.
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epdavis7

entsminger wrote:
epdavis7 wrote:
Ran another Half Marathon today and took the dogs on several long walks. It?s been a long day because I had to get up at 0400 to get to this particular race. I?ll sleep good tonight lol. Next week I?ll do a big three of weighted chins, seated dumbbell presses, and weighted 45 degree hypertension?s. I?ll do a maintenance run of 4 miles next Sunday and 2-3 self defense training sessions during the week. The following week is another Half Marathon and another one two weeks after that. When racing season ends I?ll go back to my regular A and B workout and rotate an 8 mile run with some hills and a 10 mile faster paced flat course run on a weekly basis. Feel pretty good, just zonked.

== Scott==
I?m envious, bad knee won?t let me run anymore.


I enjoy it for now. A barely sub 2:00 hr time for a 6'4" 210ish lb 53 Yr old who runs once a week is good enough for me. I wish they still had the Clydesdale division (200+ pounds) in more races. I'll do it as long as I can and remain injury free. I enjoy the comraderie and shared pain lol. The rabbits who run it in a little over an hour are amazing. We had some 70+ years olds who were absolutely phenomenal. Very slightly built but could ran like gazelles despite their age. I will tell you after a race I abandon my strictish diet and eat whatever I want the rest of the day and feel no guilt!
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Crotalus

epdavis7 wrote:

I enjoy it for now. A barely sub 2:00 hr time for a 6'4" 210ish lb 53 Yr old who runs once a week is good enough for me. I wish they still had the Clydesdale division (200+ pounds) in more races. I'll do it as long as I can and remain injury free. I enjoy the comraderie and shared pain lol. The rabbits who run it in a little over an hour are amazing. We had some 70+ years olds who were absolutely phenomenal. Very slightly built but could ran like gazelles despite their age. I will tell you after a race I abandon my strictish diet and eat whatever I want the rest of the day and feel no guilt!


Though I'm not into running at all, I admire anyone who does what they want like you do ... you obviously love your running. I love those terms 'Clydesdale division' and 'rabbits'. LOL, I never heard them before. A guy your size running for 2 hours is something else !

Definitely keep it up as long as you feel good about it ... I believe too many people start thinking they're 'too old' when they're far from it. I think as soon as people start thinking that way they start a slide backwards ...

If any of your friends start telling you your 'too old' to be doing what your doing, tell them in the nicest way you can to go fuck themselves .

My best buddy started taking boxing lessons at 52 years old as he always wanted to learn but family and work commitments didn't allow it sooner.

His first fight was supposed to be with a guy in his early forties at the same skill level but that guy pulled out at the last minute . They replaced that guy with a 27 year old and my buddy won in a decisive second round TKO.

So much for being 'too old', huh ?

Continued success with your running !
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Average Al

epdavis7 wrote:


I enjoy it for now. A barely sub 2:00 hr time for a 6'4" 210ish lb 53 Yr old who runs once a week is good enough for me. I wish they still had the Clydesdale division (200+ pounds) in more races. I'll do it as long as I can and remain injury free. I enjoy the comraderie and shared pain lol. The rabbits who run it in a little over an hour are amazing. We had some 70+ years olds who were absolutely phenomenal. Very slightly built but could ran like gazelles despite their age. I will tell you after a race I abandon my strictish diet and eat whatever I want the rest of the day and feel no guilt!


That is a good approach: Enjoy it for as long as you can. Then try something else, when you can't or don't enjoy it anymore.

I loved doing long runs at an easy pace when I was younger. But then I started to accumulate injuries, and it became less enjoyable. Once I got past a certain age, the pounding of running was just too hard on my knees. So now I use an elliptical machine. I can sort of zone out the way I used to when I ran. But I do miss the part of being outside, and sliding through the ever changing scenery. There is always walking, but I would rather do something a little more intense via my elliptical machine.

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entsminger

Virginia, USA

I loved doing long runs at an easy pace when I was younger. But then I started to accumulate injuries, and it became less enjoyable. Once I got past a certain age, the pounding of running was just too hard on my knees. So now I use an elliptical machine. I can sort of zone out the way I used to when I ran. But I do miss the part of being outside, and sliding through the ever changing scenery. There is always walking, but I would rather do something a little more intense via my elliptical machine.

==Scott==
I ran all the time for some 40 years and never had a leg injury and then boom, I suffered a torn meniscus when coming back from a extended break from running and then it was down hill from then on.
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epdavis7

Crotalus wrote:
epdavis7 wrote:

I enjoy it for now. A barely sub 2:00 hr time for a 6'4" 210ish lb 53 Yr old who runs once a week is good enough for me. I wish they still had the Clydesdale division (200+ pounds) in more races. I'll do it as long as I can and remain injury free. I enjoy the comraderie and shared pain lol. The rabbits who run it in a little over an hour are amazing. We had some 70+ years olds who were absolutely phenomenal. Very slightly built but could ran like gazelles despite their age. I will tell you after a race I abandon my strictish diet and eat whatever I want the rest of the day and feel no guilt!

Though I'm not into running at all, I admire anyone who does what they want like you do ... you obviously love your running. I love those terms 'Clydesdale division' and 'rabbits'. LOL, I never heard them before. A guy your size running for 2 hours is something else !

Definitely keep it up as long as you feel good about it ... I believe too many people start thinking they're 'too old' when they're far from it. I think as soon as people start thinking that way they start a slide backwards ...

If any of your friends start telling you your 'too old' to be doing what your doing, tell them in the nicest way you can to go fuck themselves .

My best buddy started taking boxing lessons at 52 years old as he always wanted to learn but family and work commitments didn't allow it sooner.

His first fight was supposed to be with a guy in his early forties at the same skill level but that guy pulled out at the last minute . They replaced that guy with a 27 year old and my buddy won in a decisive second round TKO.

So much for being 'too old', huh ?

Continued success with your running !


I still try and be adventurous and enjoy life as much as I can. I'm really looking forward to the Tough Mudder I am doing in June. Its 10 miles but there are 20 obstacles you have to complete. I'm sure I could be even quicker in pure running events if I ran more, but quite honestly I am in this for the long haul and I am willing to sacrifice some speed for longevity by running less and pairing it with strength training. I know some elite level runners who have become couch potatoes in their 40s when they no longer considered themselves competitive. Some stayed with it and compete in their respective age groups. I do it for the sheer enjoyment of it.
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epdavis7

entsminger wrote:
I loved doing long runs at an easy pace when I was younger. But then I started to accumulate injuries, and it became less enjoyable. Once I got past a certain age, the pounding of running was just too hard on my knees. So now I use an elliptical machine. I can sort of zone out the way I used to when I ran. But I do miss the part of being outside, and sliding through the ever changing scenery. There is always walking, but I would rather do something a little more intense via my elliptical machine.

==Scott==
I ran all the time for some 40 years and never had a leg injury and then boom, I suffered a torn meniscus when coming back from a extended break from running and then it was down hill from then on.


Scott I've been lucky so far with injuries. I did switch my running style from the traditional heel toe to being a mid foot striker. During the adjustment period it felt like my calves were going to explode. I train with extremely low volume compared to most running programs...I run but once a week.
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ATP 4 Vitality

Troublesome is reports of eccentric exercise causing central arterial stiffness

https://www.physiology.org/...siol.00548.2010

Reports that this central artery stiffness is alleviated by aerobics.

Lots not known here. It is a shame that many Nautilus aficionados are stuck in the 70s and the erroneous belief of no aerobics dogma insinuated by Arthur Jones.
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Average Al

ATP 4 Vitality wrote:
Troublesome is reports of eccentric exercise causing central arterial stiffness

https://www.physiology.org/...siol.00548.2010

Reports that this central artery stiffness is alleviated by aerobics.

Lots not known here. It is a shame that many Nautilus aficionados are stuck in the 70s and the erroneous belief of no aerobics dogma insinuated by Arthur Jones.


This probably isn't confined to eccentric exercise. I've seen other studies which suggest that resistance training in general seems to increase arterial stiffness in some populations. I don't recall if the degree of stiffening was considered worrisome or dangerous.

Aerobics can reduce arterial stiffness. But one recent study that looked at this suggested that you needed to be pretty diligent about cardio to avoid stiffening of the larger arteries: the preventative effect was only seen in people doing at least 30 minutes of cardio 4 or more times per week. Wasn't clear from the study if walking daily for 30 minutes a day would be sufficient, or if you needed to get to higher heart rates.

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ATP 4 Vitality

Izumi Tabata was part of this troublesome study on resistance training causing central arterial stiffness.

https://www.ahajournals.org/...146380.08401.99

Quote:

In summary, in marked contrast to the beneficial effect of aerobic training, several months of resistance training reduces the central arterial compliance in healthy men.

End quote.

Aerobics?
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Average Al

ATP 4 Vitality wrote:
Izumi Tabata was part of this troublesome study on resistance training causing central arterial stiffness.

Quote:

In summary, in marked contrast to the beneficial effect of aerobic training, several months of resistance training reduces the central arterial compliance in healthy men.

End quote.

Aerobics?




But what kind of aerobics? Here is one small study which shows that moderate intensity continuous cardio improves arterial compliance, but high intensity interval training (HIIT) does not. Gibbala has said that we do not yet have the evidence that HIIT can induce the same kind of cardiac remodeling that you get from steady cardio.

https://www.ncbi.nlm.nih.gov/...pubmed/28166118

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