MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle

Chris Madaera
Built 9 lbs muscle

Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle

Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle

Jeff Turner
Lost 25.5 lbs fat

Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle

Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle


Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"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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Dr. Darden's Fitness Archives
HIT Scores at Home
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Texas, USA

How has your training been going? Are you still training HIT style and what does your current routine look like.
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Florida, USA

Hi Mr. Andy

I'm about seventeen and wondered if taking creatine is a good idea even if I'm not fully grown.

Also, I was wondering what technique should my workout be based on. I currently do superslow on most exercises and cheated repetitions on others. I am confused on which technique would give me greater results. Would it be pre-exhaustion, double pre-exhaustion, or reverse pre-exhaustion.

Thank you for reading this.

I have alot of respect for you. It takes alot of discipline to be in the shape you are in.

I give it my all on every workout I do.

I probably won't end up being less than ten percent body fat since I come from a long line of obese people. But I am doing my best to fight it.

I have read Dr. Darden's new HIT book over and over again. I love to dream about how I want to look when I read that book. I make every repetition count and would love to read any books that you would like to recommend as well as any advice you have for me.

Thank you so much

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Quebec, CAN

Wow, I am curious at what is you height and weight?

That is an amazing build on just two 30 minute work outs a week.
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Quebec, CAN

I am interested in knowing if you build yourself up using HiT training or were you on volume before and are now using HiT to simply maintain?
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I thought some here might be interested in this exchange I had with Dr. Darden in another thread.

02:18 PM

Dr Darden-

Just wondering what you thought of this quote, made by Andy McCutcheon aka bowflexman in the thread "HIT scores at home"

"After you train you have a fifteen minute window where you need an immediate source of protein and carbohydrate. THEN, after that, you have two hours within which you must eat a solid meal of protein and carbohydrates, or even two small meals! If you fail to do so you are not giving your body what it needs to recover and it will turn around and use your own muscle as food.

Right after you train, before you even leave the gym, drink a protein drink with a little carbohydrate. Add some more creatine and glutamine here if you have it. This will immediately give your body enough to sustain itself while you commute home and prepare yourself a solid meal."

Sounds reasonable to me, but you never mentioned that in your HIT book. I remember the section about too much protein being a waste and your experiment/testing with that. Do you agree with his logic? He said this later in the thread:

"This info actually came from a very renound proffesional, Mike Zumpano, the founder of Champion Nutrition and one of the most influential people in the entire sports nutrition industry."

I was just wondering about your thoughts on this.

Thank you,


Ellington Darden
10:29 AM

As long as you have not depleted your various stores of nutrients, and most bodybuilders haven't, eating on such a strict schedule is not necessary. The normal reserves you have will adequately fill existing gaps.

Of course, there's little harm in doing the recommendations in the above post -- except special nutrient supplements, which are usually pushed, can be costly.


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Ontario, CAN

I have a gym in my basement so I train at home. I have a smith machine along with enough equipment that I can complete every excersise outlined in your routines (just started intermediate #1). I go as fast as I can when changing from exercise to exercise but can't seem to get the workouts down to 30 minutes. I usually hit the 37 - 40 minute mark.

My rest time between exercises is spent setting up the weight for the exercise (a drawback to the smith machine I guess). What do you think Ellington?
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Ellington Darden

You'll just have to do the best you can with whatever kind of equipment you have. Sounds like you're headed in the right direction.

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Ontario, CAN

Thanks Ellington.

Finally recieved the new book and its amazing. I wish I had discovered HIT a long time ago. There's absolutely no comparsion between HIT and HVT in my mind. I've been using HIT for 6 months now and I'll never go back to HVT.

Apprecaite all the help.

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hello. I'm getting ready to turn 20 and have consistantly workout out since my freshman year in high school. I've had three surgeries withing the past year, with the last being today.

I've never got back to the size i was junior year, and since i can't walk without crutches i still want to work out so i dont go back to the skin and bones i did after my first and second surgeries. what would you suggest i do out of the house that would work for me? am i too limited with my knee to do anything? Thank you.
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i live in India and i will be visiting Portland Oregon for a week during 14th - 22nd July u know anyone there i can meet and discuss my fitness goals and how to achieve them.
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Lee Davis

what is your daily protein intake?
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Hey Andy are you still performing HIT workouts 2-3 times a week?
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Hi Dr Darden, I was so impressed with Andy McCutcheon body, I pinned it on my wall to motive me, what type of weight does Andy lift, ie bench press. I dont want to be huge but I would like a body like Andy, which has inspired me!!!

Could you tell me his food intake and the type of weight he uses.
p.s the HIT book was outstanding!
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Ellington Darden

I can't remember specifics about Andy's training. But I do recall that he had great endurance and liked higher repetitions (15-20) in most of his exercises.

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Thanks Andy for the insight to your workouts.

I have recently purchased the HIT Revolution by Dr. Darden, and I am in the process of applying the techniques and philosophies he suggests. I believe that his knowledge base is very sound, and I have completed approx. 8 workouts as he suggests.

However, seeing as you appear in his book performing all the exercises, and have obviously benefited from HIT, I feel compelled to direct my questions to you since you have obviously applied his suggestions and coaching. In light of that, I have some specific questions for you, that perhaps you can assist me with due to your knowledge base.

I am 44yrsd old, 6ft 1inch and approx. 200lbs, and my body fat I believe is approx. 15%. My target is to be a single digit body fat %, and approx. 225lbs. My workout plans prior to trying HIT consisted of HVT (High Volume Training), sometimes up to 6 days per week.

Each workout consisted of weight training 3 to 4 specific body parts, core exercises, and finished with a cardio segment of 15 to 20 minutes to help reduce my body fat, however I feel stagnated! In order to make the change from HVT to HIT, I would think that a person one would require some sort of step down progression? My questions are these.

Q: If I follow the 4 workouts suggested for beginners for 6 weeks each, and continue to perform the workouts suggested in the book, where do I fit in my cardio/core exercises, on non HIT days? And if so, how much core/cardio should I incorporate to help reduce body fat, but not be a detriment to my muscle recovery?

Q: Seeing as I have done HVT prior to HIT, are the 12 exercises and the gradual reduction of exercises over time, going to be sufficient enough to stimulate my muscle growth via HIT and reach my goals? I fear that I might not be targeting enough areas and will lose muscle mass in those areas, and wonder if I should incorporate more exercises or perhaps an additional set per exercise for the first 6 to 12 weeks?

I would appreciate your time and consideration in this matter, and thank you in advance.


P.S. Dr. Darden, if you happen read this, and would like to respond to my questions and offer any advice, it would be greatly appreciated.
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Hi Andy,

So I was browsing through the book section and ended up purchasing the new HIT book after a quick flick through the pages in the store. The principles that Ell Darden talked about were so simple that they had to be the right way for me to go. After getting home I immediately got to reading the book, cover to cover and the first thing I noticed was a guy who was into weight lifting and martial arts, with the surname McCutcheon was featured in the book. I couldn't believe it! The same surname and interests as me! If my name was Smith or Jones, I wouldn't have been half as shocked, as you probably know, the McCutcheon name isn't that common, so I treated this as an omen!

I started the HIT routine for beginners 2 weeks ago and have already seen some nice results. I am, however, concerned about over-training, which is where my question for you comes into play.

I am an expat from England, heavily into Muay Thai and have been living in Thailand for 7 months and training for 5 of those so far. Now I've begun the HIT program, I'm not certain on the number of days per week to be training in Muay Thai. It's an intensive 2 hour workout each session and always leaves me feeling exhausted.

I'm currently following the normal Monday, Wednesday and Friday HIT routine as well as Muay Thai on Tuesday and Thursday. I use a whey protein isolate after each workout and consuming a high carb diet, but I'm concerned that I'm over-training and therefore reducing the effectiveness of growth in my muscles from HIT.

What would you recommend? I don't really want to compromise between getting bigger muscles and getting to the point where I will be able to compete in Muay Thai matches, but is there a way that the two can go hand in hand??

I'm really interested to hear what you have to say on the subject. Maybe one day I'll be able to follow in your footsteps and keep the McCutcheon name in the fitness and martial arts world.

Kind regards,
Dave McCutcheon
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BrownMark 775

question Dr.Darden or Mr. McCutcheon,

I have been reading and rereading this book for the past few years now and it has delivered some amazing results, I want to dive into it again and would like to know if I should go through the 6 month transformation or continue to use/progress through beginning routines 1-4? please help me clear the air on the matter.

much Thanks,
Mark Brown
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Just out of curiosity are there any videos of your workout?
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