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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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John Little Wrong on Cardio ?
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HeavyHitter32

ptcrusader wrote:
My two cents:

Some cardio is probably helpful. What constitutes cardio may differ for each individual. I prefer to think of cardio as at least 20 minutes of exercising where it is not so strenuous that you hold your breath and produce valsalva maneuver. Doing any cardio should consider the potential benefit of lower resting heart rate, lower blood pressure, weight loss, and stress relief v. potential damage to joints and the possibility of some reduced muscle mass. Using my criteria, swimming three days a week ranks high on the scale.

Unfortunately, it is not practical for me or most folks I know as access to a pool year round is rare.

Consequently, an exercise bike or elliptical warm up followed by light circuit training may hit the sweet spot for many. For me, at least one heavy HIT, isometric or standard weight training is still recommended to the above in an attempt to avoid losing muscle mass.

To me, having a healthy heart but not being able to walk very well because of joint damage is not worth it. Similarly, being strong as an ox but not being able to climb a stair case because of being out of breath is similarly not worth it. In my opinion, finding one's balance is entirely a personal decision.


Studies have shown cardio (so long as not taken to extremes) doesn't reduce muscle gains. This was another Mentzer myth. I agree; swimming would be more ideal on joints but just harder to obtain, get access to, time, etc. Treadmill and exercise bike at home save so much time.

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ron33

epdavis7 wrote:
Any of y?all ever done a 3 x 3 workout ala Matt Brcycki ie close grip pull downs, chest press, leg press repeated for three cycles? You have to reduce weight each cycle to hit target reps or TUL. It will knock your dick in the dirt. Fantastic for metabolic conditioning. Exercises could vary, but it?s basically a big lower body movement followed by an upper body pull and push. Might not be the best for bodybuilding, but will build size and strength as well as metabolic conditioning.

Been doing that style w/o for several yrs works well . 3 circuits of 5-20 reps , depending on time and energy . Day 1 - Pull-up , Overhead press , Deadlift . Day 2 - DB row , DB bench , Step up - Lunge . Day 3 - Chin up , Dip , Squat /Stiff Deads . If feelin spunky throw in calf raises and a set of tri ext / curls . On off days walk,jump rope , ab work etc.
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Crotalus

I never did reps fewer than six for any length of time. I tried 5 X 5 but couldn't get into doing more than three sets per movement.

Are you saying the entire workout consists of 9 reps each movement ?

I guess those three reps are your absolute three rep max, correct ?
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ATP 4 Vitality

For inept intellectual HIT aficionados, resistance training that increases muscle mass may play a role in cardiovascular fitness heretofore unheralded by your ilk.
The increased muscle mass and resultant capillaries allow additional area for blood flow to travel or pool. This additional increased area allows for a decline in the blood pressure gradient. Good news!
You do not hear that info from inept HIT ilk.
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epdavis7

Crotalus wrote:
I never did reps fewer than six for any length of time. I tried 5 X 5 but couldn't get into doing more than three sets per movement.

Are you saying the entire workout consists of 9 reps each movement ?

I guess those three reps are your absolute three rep max, correct ?


3x3 doesn?t refer to rep ranges, it?s 3 cycles of three exercises with little to no rest. You would do a hip hinge movement, upper body push movement and then an upper body pull movement and then repeat for three cycles. Drew Baye has a great explanation on his web site. A 5 x 5 is totally different in concept and purpose.
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epdavis7

ATP 4 Vitality wrote:
For inept intellectual HIT aficionados, resistance training that increases muscle mass may play a role in cardiovascular fitness heretofore unheralded by your ilk.
The increased muscle mass and resultant capillaries allow additional area for blood flow to travel or pool. This additional increased area allows for a decline in the blood pressure gradient. Good news!
You do not hear that info from inept HIT ilk.


Who?s rude?
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epdavis7

ron33 wrote:
epdavis7 wrote:
Any of y?all ever done a 3 x 3 workout ala Matt Brcycki ie close grip pull downs, chest press, leg press repeated for three cycles? You have to reduce weight each cycle to hit target reps or TUL. It will knock your dick in the dirt. Fantastic for metabolic conditioning. Exercises could vary, but it?s basically a big lower body movement followed by an upper body pull and push. Might not be the best for bodybuilding, but will build size and strength as well as metabolic conditioning.

Been doing that style w/o for several yrs works well . 3 circuits of 5-12 reps , depending on time and energy . Day 1 - Pull-up , Overhead press , Deadlift . Day 2 - DB row , DB bench , Step up - Lunge . Day 3 - Chin up , Dip , Squat /Stiff Deads . If feelin spunky throw in calf raises and a set of tri ext / curls . On off days walk,jump rope , ab work etc.


I did similar. Due to equipment limitations I would alternate dumbbell bench press, dumbbell row, and hip belt squats and my second workout would be weighted chins, dumbbell seated presses and weighted hypertension?s.
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epdavis7

Good grief! Not sure why I?m multiple posting lol. Mod please delete multiple posts.
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1958

Texas, USA

epdavis7 wrote:
Good grief! Not sure why I?m multiple posting lol. Mod please delete multiple posts.


No worries. It was a 3x3 !
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epdavis7

1958 wrote:
epdavis7 wrote:
Good grief! Not sure why I?m multiple posting lol. Mod please delete multiple posts.

No worries. It was a 3x3 !


Lol...well played!
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ron33

epdavis7 wrote:
Good grief! Not sure why I?m multiple posting lol. Mod please delete multiple posts.


That happened to me a few times if I didn't log out right after posting . good day ..
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ATP 4 Vitality

Resistance training and HIIT provide unique benefits. These activities engage the type 2 muscle fibers better than LISS. What you engage you train. The engagement of fast twitch muscle fibers prompts a hypertrophy of these exact fibers. The resultant increase of muscle mass is accompanied by more blood vessels and storage for glycogen. This drops blood pressure. Thus we have more dual purpose muscle fibers which drop blood pressure and increase strength which can decrease the stress on the heart.
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epdavis7

Ran the Shamrock Half Marathon in VA Beach today with my little sister. It was a blast with people decked out in their St Paddy?s day garb. The people cheering were tremendous and had humorous signs to give you a chuckle. In addition to Gatorade and water they were handing out beer the whole race. Despite a head cold I was able to keep up with my sister a much more serious runner. She runs more in a week than I do in a month lol. I?ll do a Big Three and a fast paced 4 mile run next week. Feel good but zonked. I?ll walk my fur boys in a bit to work out the kinks. Next race is another Half in three weeks.
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Chris H

ATP - you state that weight training may lead to arterial stiffening, but if that were the case then surely all those who work in construction, or other heavy manual labour like farm work or dockers would have the same or greater arterial stiffening ?
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Chris H

ATP - you state resistance exercise could lead to arterial stiffening.
If so what about all those who work in construction.
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entsminger

Virginia, USA

Chris H wrote:
ATP - you state resistance exercise could lead to arterial stiffening.
If so what about all those who work in construction.


==Scott==
Having worked construction as a kid I know construction workers are not pushing the envelope when ever they lift a brick or cinder block or nail up a 2 x 4 like a weight lifter who is either pushing maximum weight to failure or near that.There's no comparison.
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Chris H

sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day

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entsminger

Virginia, USA

Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day




==Scott==
Yes carrying Sod can be hard work but more than likely they aren't trying to carry more sod each time they work. laborers get pretty use to carrying whatever load they carry and they are not straining every work day to do more.Each day a brick layer doesn't try and lift one more brick but yes there are times you can get pushed to the limit doing construction but even if you did what are you gonna do say hey boss I can't lift this block,it might harden my arteries? ha ha,. I carry around a heavy video camera all day some times and I get exhausted bending over with it and carrying it around but that's my job, other days I'm literally working construction but doing back breaking yard work. I'd rather die that way than sitting at my desk but it's still different than a set of squats where your eyes are bulging out of your head and your heart is pounding like a freight train.
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entsminger

Virginia, USA

Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day



== Scott ==
Hey, don?t be sorry for disagreeing with me or anyone else on here. We are all just a bunch of opinions most of which are no more valid than the next.
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entsminger

Virginia, USA

Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day



== Scott ==
Hey, don?t be sorry for disagreeing with me or anyone else on here. We are all just a bunch of opinions most of which are no more valid than the next.
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hit4me

Florida, USA

entsminger wrote:
Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day



== Scott ==
Hey, don?t be sorry for disagreeing with me or anyone else on here. We are all just a bunch of opinions most of which are no more valid than the next.


best quote ever said on this site
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Chris H

entsminger wrote:
Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day




==Scott==
Yes carrying Sod can be hard work but more than likely they aren't trying to carry more sod each time they work. laborers get pretty use to carrying whatever load they carry and they are not straining every work day to do more.Each day a brick layer doesn't try and lift one more brick but yes there are times you can get pushed to the limit doing construction but even if you did what are you gonna do say hey boss I can't lift this block,it might harden my arteries? ha ha,. I carry around a heavy video camera all day some times and I get exhausted bending over with it and carrying it around but that's my job, other days I'm literally working construction but doing back breaking yard work. I'd rather die that way than sitting at my desk but it's still different than a set of squats where your eyes are bulging out of your head and your heart is pounding like a freight train.


Hi Scott, i take your points, but i just want ATP/Marc to quantity the point he made.
How was it ascertained.
What study, what subjects {age range}, how long {duration of study} , were all the subjects office workers, manuel workers or a miX etc etc
How was this "arterial stiffening" conclusion derived.

That's why i raised the query of what about those who carry out physical work.

Hod carrying 80 pounds up a few flights of scaffolding several hundred times a day, as i did in my teens, trust me is more work by far than squatting 200 - 300 for a couple of sets.

Also i worked with my father installing commercial kitchens. The floor units weighed hundreds of pounds, and after delivery to site, had to be man-handled into position. This was max effort work and daily.

In a nutshell tons of difficult to full on muscular work.

Therefore my point is, if us recreational lifters could end up with arterial stiffening from a few hours at most of lifting a week, then surely all hard physical labours would bring about the same thing, and be worse for those who did both.

For the record i think its B.S, and largely depends on context and genes.
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Chris H

entsminger wrote:
Chris H wrote:
sorry Scott i disagree.

Try ground working or hod carrying 40+ hours per week.

Far more strenuous then a couple of lifting sessions.

Many functions in manual work involve heavy lifting and repeated isometric type holds , pushes and pulls throughout the day



== Scott ==
Hey, don?t be sorry for disagreeing with me or anyone else on here. We are all just a bunch of opinions most of which are no more valid than the next.


oh i know the forum, lurked for years.
Like the content and discussion, so decided to join.
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entsminger

Virginia, USA

Therefore my point is, if us recreational lifters could end up with arterial stiffening from a few hours at most of lifting a week, then surely all hard physical labours would bring about the same thing, and be worse for those who did both.

==Scott==
For what its worth ( next to nothing) even if there is any validity to the notion that HIT type workouts stiffen arteries, which is debatable, I'm still going to do it because I like doing it.It's like if they said sex can cause some heart problem am I going to then stop doing it? Hell no.
If it is ever proven that HIT type workouts do cause hardening of the arteries then more than likely cardio exercise will negate that. Same as construction work. Yea, you are carrying heavy loads up stairs over and over again. that's like HIT and cardio combined.I think you'd be good to go.
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Chris H

entsminger wrote:
Therefore my point is, if us recreational lifters could end up with arterial stiffening from a few hours at most of lifting a week, then surely all hard physical labours would bring about the same thing, and be worse for those who did both.

==Scott==
For what its worth ( next to nothing) even if there is any validity to the notion that HIT type workouts stiffen arteries, which is debatable, I'm still going to do it because I like doing it.It's like if they said sex can cause some heart problem am I going to then stop doing it? Hell no.
If it is ever proven that HIT type workouts do cause hardening of the arteries then more than likely cardio exercise will negate that. Same as construction work. Yea, you are carrying heavy loads up stairs over and over again. that's like HIT and cardio combined.I think you'd be good to go.


Good points Scott.

There's a cure for to much sex - get married lol
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