MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
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Jeanenne Darden
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Ted Tucker
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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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The New HIT Revolution
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Ellington Darden

elray,

Where you start depends on whether you consider yourself to be intermediate or advanced in your training. If you're advanced, then chapter 16 would apply. If you're an inermediate, then I'd suggest some of the routines on pages 135 and 136.

Ellington
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elrey

thanks for the reply i have been working out for at least 13 yrs. my next question is do u go to failure on all exercises or do u put the weight where failure should be around 12 reps. i started with the a/b workout. let me say it has kicked my but.
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bigandy63

hi Dr Darden
this is my first post. just bought your new book i realy enjoyed it.

i would just like to ask a few questions.
i am 6ft 3ins tall& weigh 275lbs, with over 30%bodyfat iam 52 years old.

i have jont problems(arthritis)get

an immune supressing drug.

would i still be able to get lean and gain some size despite this?.

i have about 60lbs to lose before i can start to bulid muscle again. i have been training on and off for 13 years now. allways on the volume system after reading your book i would like to try h.i.t.

i am going to start 2 week quick start phase tommorow after that can i use fat loss system in your 32 days to 32ins waist book?.

the drug i alluded to earlier keeps most of the pain of arthritis at bay. my doctor has no problem with me trainig again.

your thoughts please.

thank you. andy.
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Efficient.

Hello everyone,
I started HIT about 6 months ago after reading Mike Mentzer's book. However, I have seen minimal gains (hardly anything). Yes, I do each exercise with proper form and intensity. After reading your book, the new high intensity training, I concluded that Mentzer's workout guide involved to much time off. Thus, even though I might have gained some muscle, I lost it during the resting phase.
Your book takes into account both beginners and veterans.

However, I do have a question
1) Bent-arm fly with dumbbells (pg 104)-the picture at the bottom does not correspond to your HIT tip about being able to view your hands, elbows, and shoulders in line. Can you do this exercise both ways, the one in the picture and the normal way (mentioned in the HIT tip)
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Ellington Darden

bigandy,

You should be just fine on the HIT program.

Ellington
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Ellington Darden

Efficient,

Either way with you hands will work on the flys. It's your choice.

Ellington
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bigandy63

Ellington Darden wrote:
bigandy,

You should be just fine on the HIT program.

Ellington


hi again dr Dr Darden

when you said i should be fine on the HIT program did you mean after the quick start i should just carry on as is in the book?.

just go through all the phases?.

cheers. andy.

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Ellington Darden

andy,

Since you need to lose significant fat, I'd say go with the 32/32 diet for your eating plan. You can do the workouts in 32/32 or use the ones in the new HIT.

Ellington
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DCooper

DR. Darden,
My name is Daniel Cooper and I am a second year student at the University of California in San Diego. I have recently read your book and begun my own HIT routine and I am loving the results. In high school I worked a lot of high volume marathon workouts that never seemed to get me anywhere, but this really feels like its working.
I am writing you because from a very young age I was interested in fitness. I am working currently on a degree in Biochemistry and then would like to get my Ph.D. in Exercise and Nutritional Science and possibly end up working in the field. I was just wondering if there was any tips you may have about getting involved in the HIT world. I remember reading the portion in the book that was talking about many NFL and other sports teams converting to the HIT methods of training and am extremely interested in all of this.
Just wondering if there are more ways to learn more and possibly get involved with some people who are using the HIT program in the San Diego area that you could put me in touch with? Thanks for any help or suggestions.

Sincerely,

Daniel Cooper

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Stern3657

Dr. Darden,

I have recently finished your new book and have not been this excited about working out in a long time. I've just completed my first week of the first Intermediate routine, and need a bit of advice.

As a bit of background, I have been working out on and off (mostly on) for about nine years. I am pretty strong, but am in poor cardiovascular condition. I am working to failure and taking one to two minutes between sets. However, after the first four or five exercises, I believe that the "failure" is caused from cardio respiratory insufficiency and nausea as opposed to muscular fatigue. This problem is not improving very much from workout to workout.

Do you recommend that I take tonger rest periods between sets and gradually reduce them to the recommended level to alleviate this problem? Alternatively, should I just deal with it and use the prescribed rest periods to improve my cardiovascular condition?

Thanks in advance,

Jason
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Ellington Darden

Stern,

One to 2 minutes of rest between exercises is fine. Do not rest longer than 2 minutes. Keep pushing yourself and your cardiorespiratory endurance must improve.

Ellington
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nailer

British Columbia, CAN

Hey I've just read the book and it reinforces what I've learned in life. While working at a sawmill I did a decent amount of lifting every day coupled with lifting to failture every couple of days as the job demanded. Of course going to failture was a personal choice. I noticed incredible gains in overall lifting strength. I'm 5'10" 250 25-30% fat. What I'm going to do is reach my goal of being the same weight as now but convert to 8-10% fat. My question is with this program time off to rebuild is important, but in my job as a hardwood flooring installer I swing a 4 pound sledge to fasten the flooring[prob.1000 times a day] and I lift flooring bundles 30-80 pounds every day. Since I've been doing this for 5 years can my job be considerd rest as it is a constant occuranc? I really want to go full bore into the program but since you are her to ask I will cause I want to get the most gains possible

Thank you, Dan
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bill1

California, USA

Dr. Darden:
Arthur Jones conducted research wich led him to conclude that two different catagories of individual response to exercise exist,ie: SPECIFIC and GENERAL. After reading this I called him and asked him if this had negated his concept of "overall effect " , he said it did.
What is your opinion about "overall effect " in light of this research?

Bill1
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Ellington Darden

Dan,

I believe you are right. Your job is something you are used to doing. It should not be much of factor in your training. Get on with your HIT.

Ellington
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Ellington Darden

Bill1,

I've heard Jones say something similar. But never that the overall effect was no longer meaningful in any way. I believe he meant that it was somewhat less important.

Ellington
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smuchnick

Maryland, USA

Doctor Darden:

A personal trainer I've worked with over the past few years here in Maryland recommended The New H.I.T. early this year, and I'm thrilled to see so many concepts I've used informally over the years tied together in a cohesive way. Background: I'm 48, 5'8", roughly 18% body fat, and have been working out regluarly for a good number of years. I've always had good CV endurance, and I've always gravitated toward an intense level of exercise (I'm very comfortable with the "outright hard work" concept, both in and out of the gym).

I've been trying to add some muscle mass over the past couple of years but looking back I feel I've been overtraining - too many sets/too much time in the gym. So, H.I.T. answers a lot of questions, and I'm looking forward to starting the program soon.

One question I'd like to toss your way pertains to anaerobic vs. aerobic energy, especially in a prolonged set like negative dips or chins (both of which I happen to love). Given my age, would you expect to see a quicker conversion to aerobic energy, indicated by heavy breathing, toward the end of a set? Should I try to avoid this by reducing reps while adding resistance? In other words, do you feel that H.I.T. failure is more effective if it comes during anaerobic ATP/Glucose metabolism, as opposed to heavy breathing aerobic metabolism?

Thanks,

Steve
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bill1

California, USA

Dr. Darden:
Yes, you are right . The research I refered to demonstrated that some individuals demonstrated an increase in strength throughout the full range of motion even though they performed limited range exercise.ie: GENERAL. ( thus if you will "indirect effect" )
However ; if I remember correctly, the increase in the unworked range was very small in comparison to the increases in the worked range.And the SPECIFIC type demonstrated losses in the unworked range even though they did show increases in the worked range. (no indirect effect)
Another example of "some can and some can't ". Which may well help to explain why some guys with poor form can still gain.
Whether or not all of the muscular stuctures in any given indivdual vary or are consistent ,as to this "typing" I do not know. I can make a good guess,that as fiber type can vary from structure to structure within an individual it would be no great leap to conclude that such a variance exists within the catagories of GENERAL and SPECIFIC.
Of course the study I reffered to applyed only to isolation and not compound movements. But as compound movements by thier nature fail with the exhaustion of the most directly effected structure , it would appear that "indirect effect would be minimal. Do you agree?

Bill1



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Carlos.Molina

Hi Dr.Darden. I've read all your books. Yesterday I bought you new HIT book. I am a begginner. I do need to lose fat first. Here's where I'm confused. Should I start with Beginning HIT Routine 1 or phase 1,getting lean? After completion or when satisfied with fat loss of Phase 1, do I go to Phase 2 loading & packing? after Phase 3,4 & 5 do I start beginner routine1 on pg 132?
Help.
Carlos.M
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bill1

California, USA

Dr. Darden:
Yes, you are right . The research I refered to demonstrated that some individuals demonstrated an increase in strength throughout the full range of motion even though they performed limited range exercise.ie: GENERAL. ( thus if you will "indirect effect" )
However ; if I remember correctly, the increase in the unworked range was very small in comparison to the increases in the worked range.And the SPECIFIC type demonstrated losses in the unworked range even though they did show increases in the worked range. (no indirect effect)
Another example of "some can and some can't ". Which may well help to explain why some guys with poor form can still gain.
Whether or not all of the muscular stuctures in any given indivdual vary or are consistent ,as to this "typing" I do not know. I can make a good guess,that as fiber type can vary from structure to structure within an individual it would be no great leap to conclude that such a variance exists within the catagories of GENERAL and SPECIFIC.
Of course the study I reffered to applyed only to isolation and not compound movements. But as compound movements by thier nature fail with the exhaustion of the most directly effected structure , it would appear that "indirect effect would be minimal. Do you agree?

Bill1



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shavednydude

Dr. Darden;
Firstm thank you for years of sharing information with us. You have really made the public think...in a GOOD way!

Recently I was looking at the Fortified Iron site. There's an article (HIT with Iron) that does a lot of comparisons between volume & HIT training.

It mentions the studies sited by HIT are no where to be found.
Also, there's no possible way 1 set, or 1 set to failure can fire & fatigue all the muscle fibers since there isn?t enough stress to put enough tension on them long enough to recruit each fiber. To do that you would need to do sets for 10 minutes!

I was just wondering if you've heard of this, and what's your thoughts on the claims?

I realize everyone is different, and some respond better to HIT and others to volume training. At 38yo, I'm still trying to find THE program for me. It's VERY frustrating and cand take a lot of my time. I'm hoping by gathering as much information as I can I can make informed decisions.

Thanks, again
-Ken
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kaiooshin79

I just wanted to know what happened to the taped Boyer Coe workout? If you could buy them, or get a copy somehow? Thanks.
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Ellington Darden

Steve,

I've experienced what you're talking about with those heavy negative chins and dips. But I'm not sure about all the involved pathways. Sorry. But I do believe they are a great exercise for a man your age. I'd do them no more than once a week, maybe even once every two weeks.

Ellington
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Ellington Darden

Ken,

The best review of published HIT studies is in the following article:

"Strength Training Methods and the Work of Arthur Jones, " by Dave Smith and Stewart Bruce-Low, as reported in the Journal of Exercise Physiology online (December 2004).

The review was thoroughly discussed in a thread on the Forum. See if you can't locate it.

Ellington
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Ellington Darden

The Boyer Coe workout tapes were put on hold by Arthur Jones more than 20 years ago, and I don't know what became of them.

Ellington
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mikedmeyer

Dr. Darden,
I have the "New HIT" book as well as "The Bowflex Body Plan." I work out on a Bowflex PowerPro XTLU and I have the power rods upgraded to the full 410 lbs (the maximum available). I'm currently following the fat-loss routines of 10 exercises, 8-12 reps, 3 days a week. On two of the exercises, the leg press, and the seated calf raise, I can do 12 reps using ALL of the power rods. I can't increase the weight the way I do on the other exercises once 12 reps are achieved, so what should I do? More reps, another set, or just stick with 12 reps at the max weight?

Thanks,
Mike
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