aussieluke
Total Posts: 5439
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12-11-19 04:54 AM - Post#891267
Just wondering if anyone has tried this?
Seems to be somewhere right in the middle of classic DeLorme and the Arthur Jones single-set HIT
I'm still progressing on the classic DeLorme at the moment using machines ...however as things are getting heavier, workouts are getting harder and taking longer and longer.
...also three days a week might be getting too much and I may switch the middle workout for just some kb stuff and pullups or something
But this also seems like a decent option to try...
https://www.athleticbusiness.com/double-eight-strength -building-program.html
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Dan John
Total Posts: 12292
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12-11-19 08:39 AM - Post#891271
Well, one leg exercise: leg press. 23 participants.
But: chin up increased, body fat (three pounds down).
So, it's probably a good "middle ground." I used the one minute rest periods with the Transformation Program (three sets of eight, one load throughout) to "speed up" DeLorme, but this is a good middle.
Machines and upper body work always seem to work.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Justin Jordan
Total Posts: 854
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12-11-19 01:04 PM - Post#891288
"As effective as it was time-efficient, Jones' single-set strength-training program has been the best-known exercise protocol for the past 35 years."
I smell HIT Jedi...
Also, their average advanced exerciser weight 159 pounds and could only do eight reps with 93 pounds in the chest press?
That seems odd. I'd guess women?
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Old Miler
Total Posts: 1744
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12-11-19 01:37 PM - Post#891289
"Our participants' favorable response to the Double-Eight Program may be related to the following factors:
...
5. One-one-one training sessions with encouraging instructors."
Well, hats off to them for being fully transparent with their sample data set, possible factors etc. But I'm pretty sure any protocol with one-to-one encouraging instructors will produce statistically significant gains - for eight weeks.
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Dan John
Total Posts: 12292
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12-11-19 03:03 PM - Post#891297
It's a useful discussion. I was told, originally, that the Delorme was 3 x 8. Those are Fibonnacci numbers so I like it better any way.
I found, and this is just the Transformation Program experience, that the hard one minute rest periods gave us a better insight on load: you based it on the third set of eight. We were always handling weights much lighter than what looked right. This workout:
Front Squat
225 x 8 (one minute rest)
225 x 8 (one minute rest)
225 x 8
...made me sick for a long time after. We used to believe that stomach issues after training was a GH response. So: I was getting nature's best (and own!).
I would gladly test this out. Let me figure out a few things.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Adam S
Total Posts: 629
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12-11-19 04:14 PM - Post#891298
"As effective as it was time-efficient, Jones' single-set strength-training program has been the best-known exercise protocol for the past 35 years."
I smell HIT Jedi...
Also, their average advanced exerciser weight 159 pounds and could only do eight reps with 93 pounds in the chest press?
That seems odd. I'd guess women?
The author of the article, Dr. Wayne Westcott, is, in fact, a long-time HIT proponent. He has written a number of books on high intensity training. That is not meant as a criticism, by the way. It's just a fact. I don't know the experience level of the trainees in the study, but the results suggest to me that they were probably newbies. The fact that Dr. Westcott is--or was at the time of this 2005 article--at a YMCA also suggests that they may not have been super-experienced, although I trained at a YMCA that had some monsters.
| Why are you squatting in the curl rack? |
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Justin Jordan
Total Posts: 854
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12-11-19 04:18 PM - Post#891299
"As effective as it was time-efficient, Jones' single-set strength-training program has been the best-known exercise protocol for the past 35 years."
I smell HIT Jedi...
Also, their average advanced exerciser weight 159 pounds and could only do eight reps with 93 pounds in the chest press?
That seems odd. I'd guess women?
The author of the article, Dr. Wayne Westcott, is, in fact, a long-time HIT proponent. He has written a number of books on high intensity training. That is not meant as a criticism, by the way. It's just a fact. I don't know the experience level of the trainees in the study, but the results suggest to me that they were probably newbies. The fact that Dr. Westcott is--or was at the time of this 2005 article--at a YMCA also suggests that they may not have been super-experienced, although I trained at a YMCA that had some monsters.
The article called them advance exercisers - in context, I'd assume that means lifting but it's possible they meant other exercise or used some odd definition of advanced. Still, there's something strange going on.
All that said, working to one hard set in big exercises twice a week is probably fine, so long as you actually work hard on that set (which is verrrrry often not so).
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padddleperson
Total Posts: 57
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I stumbled upon that article previously and did it for a while and really liked it. I think i did trap bar squats instead of leg press though. I have been thinking about doing it again and doing one leg presses as the leg exercise vs double... So say you did a delorme workout 2x a week and then had a weekend short or long session of carries/sprints etc you would be doing pretty good...you could also between sets do a mobility exercise while your waiting...damn that scope creep
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Andy Mitchell
Total Posts: 5269
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12-11-19 07:27 PM - Post#891307
If the workout is going to be brief (20~30mins) it needs to be quite hard as in the intensity of work really needs to be high.
Not necessarily running from one exercise to the next but the exercise needs to be safe and to fatigue.
From my experience all methods of exercise produced astonishing results after that it’s where one really needs to be careful with “how much” and “how often”
This is something only trial and error can sort out for the *indivual*
I don’t know if that’s relevant here but it just pops into my head every time I see these sorts of questions
Nice legs-shame about the face
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Andy Mitchell
Total Posts: 5269
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12-11-19 07:29 PM - Post#891308
One thing I’ve grown out of is; “which team do you root for!?”
The list is super long...
Nice legs-shame about the face
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aussieluke
Total Posts: 5439
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12-11-19 10:43 PM - Post#891312
If the workout is going to be brief (20~30mins) it needs to be quite hard as in the intensity of work really needs to be high.
Not necessarily running from one exercise to the next but the exercise needs to be safe and to fatigue.
From my experience all methods of exercise produced astonishing results after that it’s where one really needs to be careful with “how much” and “how often”
This is something only trial and error can sort out for the *indivual*
I don’t know if that’s relevant here but it just pops into my head every time I see these sorts of questions
Im doing these (DeLorme) workouts in 30 minutes currently, and they are ...brutal
I'm working up to 15 reps on the top set before going up in weight for the next session. These top sets are now my absolute max and when pushing that for up to 15 reps makes for a long slow set (trying to keep moving and not rest-pause too much)
I did a slightly lighter midweek session yesterday and did 3x10 at two plates (on the machines) less than my current 10RM ...i did not feel right after for an hour and thought I might puke
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Andy Mitchell
Total Posts: 5269
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12-11-19 11:05 PM - Post#891315
Very good.
Some exercises (for me) are best in the 6~8 rep area, especially the single joint exercises whereas lower body multi joint is 15~20
Nice legs-shame about the face
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aussieluke
Total Posts: 5439
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12-11-19 11:26 PM - Post#891316
Very good.
Some exercises (for me) are best in the 6~8 rep area, especially the single joint exercises whereas lower body multi joint is 15~20
Because the leg press only goes up to 200# I've been doing the two warmup sets and then 20, 15, 10 with the max
Have tried adding a dumbbell to the stack but the machine starts creaking and sounds like it might blow a cable.
Yesterday I tried single leg leg presses, though for 3x10
May try pushing these further using the standard DeLorme. But also am not really trying to build any more leg size at the moment, so may move on to lighter squats and build up again ...especially if I try this 8s plan I'll need to move away from the machine
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