danaxexcel.blogg.se - The new high intensity training

#The new high intensity training full#

Continual progression (2 – 5 % increments).

Emphasise the negative part of the movement.

Move slowly (a set should last approx.

#The new high intensity training full#

One brutal set, full on to complete failure.

That short excerpt form Ellington Darden’s book on Arthur Jones and hit HIT training principals pretty much sums up the Arthur Jones approach to weight training: In something less than 1 ½ minutes, you’ve experienced outright hard work from one set of 10 repetitions of the barbell curl.įrom, The New High Intensity Training, Ellington Darden, PHD. That’s it – five, four, three, two, one! Now, ease the barbell to the floor” “Bring the bar half way down and hold for a count of five. When it get there, Jones would give the final command.ġ1. You feel as if you’re almost power-cleaning the barbell, using every muscle fibre to pull the weight to the top. He’d be standing in front of you, telling you he’ll help you get the last one. “Get one more rep,” Jones would inform you now. Lucky for you, you’ve lost all feeling in your biceps, forearms, and hands.ġ0. Now your lower back is killing you, your legs are shaking, your lungs are burning, and your heart rate is more than 180 beats per minute.

Yep, you can do another and with Jones challenging you, you get one more – again concentrate on the negative, or lowering phase. “Loosen your arm even more,” Jones would say, instructing you to lean forward and then backward while curling. At this point, your biceps are very fatigued and your forearms and hands are getting tired.ĩ. Sure enough, you get another repetition, but you can t get the next one. You want to get the weight up, then focus on lowering it slowly. Jones would now tell you to loosen your from slightly, by moving your elbows out and backward and forward a little. You’re aiming for 10 repetitions, but in reality, with this strict form, you hit the wall at 6.Ĩ. Repeat the curling movement using this exact form.

The movement is very deliberate, and each repetition takes approximately 3 seconds going up and 3 seconds going down.ħ. Again, keep your elbows stable against your sides. Keep your hands on the bar in front of your torso, as opposed to over your elbows.Ħ. Pause briefly in the top position, but don t move your elbows forward.

Lean forward slightly, look down at your hands, and curl the bar smoothly and slowly. Anchor your elbows firmly against the sides of your waist and keep them their.Ĥ. Grasp the bar with an underhand grip and stand erect.ģ. Load the barbell with a weight you can do for 10 repetitions in good form and then decrease the weight by 10 pounds, because you probably over estimated your strength.Ģ. He had great success with his training methods, and many famous world-class body builders, including Casey Viator, Mike Mentzer, Sergio Oliva & Dorian Yates credit his methods with their success.ġ. Jones was also the creator of the “Jumbolair” estate, 350 acres (1.4 km²) of wildlife sanctuary for orphaned African elephants and other wildlife. He then went on to founded MedX Corporation, in which he invested millions to develop medical-based exercise and testing equipment. After the war Jones lived in Mexico, South America and Africa, before returning to America where he invented several weight training exercise machines and most famously created the Nautilus company to produce and market his Nautilus machines.

He joined the Navy in 1941 (at only 15) with almost a perfect test score on the entry exam. He started flying planes at the age of 13 and maintained a log of every flight he ever made (14,090 flights, 17,393.6 hours, across every state in America and 56 countries. Jones taught himself to read and by the time he was 5 he could understand both German and English Newspapers. Born on Novemin Mrilton, Arkansas, both his parents were doctors. A training method he developed in the 70’s that relied on short, single sets with high intensity (always to failure), which, according to Jones, triggers maximal muscular growth. He was famously the originator of High Intensity Training. Casey Viator before and after the Colorado experimentĪrthur Jones was one of the giants of modern body building, and his ideas are still controversial in the body building world today.