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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HIT Tip 4: Determine the Length of Your Workouts.
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hi ellington:

if I use 30 second extend and 30 second in should I stop after 2 reps? or go to failure?

also: can I use this same 1 minute reps, totaling 2 minutes, on every excercise during a HIT workout.

thank you, johyn
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Dr. Darden,
I have just finished your book and I am planning on starting the HIT beginner routines. I am in the Military and I run 3-4 miles Monday, Tuesday, and Friday. I was wondering if I should skip the leg workouts in the HIT routines so I don't over do them or should I still incorporate them into my routines. Thank you.


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California, USA

Dr. Darden,

Ive read you HIT book, had great results in the first 2-3 weeks, gained 14lbs of muscle then hit a wall.

I know Im missing the secret that I don't have any one to train with to push me and help spot.

The other problem is IM finding myself resting a lot more. I get so close to throwing up during my workouts I have to rest or I am on the verge of throwing up or passing out.

Atleast half of the time when I get home I do throw up.

I always trained the more typical fashion before reading your book, 5 days a week 1-1.5hrs 1 muscle group.

Also my chest used to be my easiest body part to grow in traditional type training, and now its lagging behind everything else. I feel like it needs a LOT more than 1-2 sets, as I used to do 10-15 sets on it in a work out. Any ideas?

26/M/180lbs/6%BF/6'1"/Bench 315/

Any ideas? Thanks!
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Dr. D and friends...
I've been athletic all my life. I just turned 40 years old and seem to still feel that I'm 20. I'm 5'9 about 180lbs. maybe 10% body fat or so. I feel pretty average when it comes weight lifting and still have my six pack and a good muscular physique, but not that of a body builder.
I've followed HIT for many years with gains up and down. I feel that I often probably over train. I work in Law Enforcement and I find that my greatest outlet for the stress is excercise. To only excercise 2 to 3 times a week doesn't help me at the end of a rough day when I'm on my HIT off days. I love to swim laps and run, but seem to find it difficult to combine all this with HIT and still keep making gains in stength. I don't know where to compromise and could write a book on my workouts and varitions I've tried. Any suggestions on workouts I can do on off days and still get the benifits of excercise and stress outlet? I'm recently trying to just walk 30 minutes on my HIT off days, but would really rather find a way to run and swim alternating some days. Just looking for some rountine suggestions. I've even tried to keep my heart rate low on off day excercise, but it seems to always be a struggle trying to fit everything together. I'm looking to be as healthy as possible...Thanks!
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Glen T Miller

Dr. Darden,

Is it better to train in the late afternoon, or can you get just as good results in an early morning work out (5:45 am...yawn)?

Just bought & read your newest Bowflex book...read your first Nautilus book almost 20 years ago. Great stuff!

-Glen Miller
Nacogdoches TX
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Hi Dr Darden
your training offers is very strange for
me. can you write down a sample workout
for this method?
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Ell Darden,
could you tell me what you think? I am 63 years old, 6'7', and weigh 240. I got back in the gym about 6 mos. ago after being diagnosed with a pretty severe case of type 2 diabetes. My A1C was 18+ and my blood sugar was 780. My weight was down to 215 from 270 a few mos. earlier. I was SICK. I had not worked out in years and I started doing cardio 5 or 6 days a week and got my blood sugar back where it belongs. I then started working out slowly with weights and machines.

At this time my at-rest heart rate is 47 and my blood pressure stays at about 105/65. I always wear a heart monitor when working out. I work out hard and just doing a set of leg presses (410lbs x 25) my heart rate goes to 160. This I do immediately after leg extensions(200lbs x 20)

Because of my age do you think it is still OK to go directly to the next exercise or should I let my heart rate come back down some before doing so? I have been doing H.I.T. for 8 weeks and making great advances. I have no heart problems and have had a recent EKG.

Thanks, Noel
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hello Dr Darden
im 28 and live in australia and have just read your book the new HIT and i loved it.im 179cm and 82kgs and have a high metablism,and am wondering if i need to keep up my current diet(eat everything)to reach my maxium potential in this new activity and life style.
keep up the great work
thanks rob
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Dr. Darden,

I am a skinny college student with a home gym. Schoolwork sometimes prevents me from working out consistently: I have time to do the actual workouts, but the tiredness interferes with my ability to study, and I have little extra time to be spending on more sleep.

As a result, I train consistently for a few months here and there, with periods of weeks or months where I don't work out.

What do you recommend? When I return to working out, should I consider myself a beginner (3 workouts/week, more exercises), or, since I've been lifting weight off and on since junior high, consider myself somewhat experienced and do fewer workouts and excercises?
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