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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 Ultimate Lat Routine
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quickworker

Mr Darden,
I am a professional tranier and bodybuilder from Turkey.
I had been in USA-Boston, 4 years for my sales&marketing education.
Those were the years I learned your mighty name and HIT training.I still follow HIT prenciples in my workout routine but, I have an equipment problem.My gym has just free weights in here:(
How can I find a full free weight HIT routine?
Thanks for your answer:)

strenght&honour
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quickworker

Mr.Darden
I am professional trainer and bodybuilder from Turkey.
I had been USA-Boston 4 years for my sales&marketing education.Those were the days I learned yout mighty name and HIT prenciples.
Now I am in Turkey anf my gym has just free weights.No Naitulus Equipment:(
How can I find a full free weight HIT routine?Which book have it?
Can I buy your NEW book from amazon?
Thanks lot for answer Mr.Darden:)

Strenght&honour
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perrymk

I came up with a pullover for those of us without a pullover machine that I have not seen elsewhere. Required is a lat pulldown machine.

Attach two ab slings to the lat pulldown machine. Place elbows in ab sling and assume seated position. With elbows move slings down.

This exercise moves at only one joint (rotator cuff) and I find is effective at isolation of the lats.

I suppose it is similar to a straight arm pushdown but with that exercise there is stress on the elbow.

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WesH

perrymk wrote:
I came up with a pullover for those of us without a pullover machine that I have not seen elsewhere. ....Attach two ab slings to the lat pulldown machine.


I gave this a try day before yesterday and subbed it for the lat pulldown in my workout. I generally don't have muscle soreness lately, but my lats have been sore for a couple of days (I'm taking two rest days), so this wrinkle got their attention. I don't think the range of motion is quite as great as with the old nautilus pullover machine I used 30+ years ago, but obviously it does work quite well.

Perrymk, that was a brilliant idea. Thanks for sharing it.
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kulitsa

New York, USA

Looks like a great routine. Do you have a suggestion of the ultimate routine for chest? What would it look like?
As well as ultimate routine for legs?

Thank you

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dinosaur8

Dr. Darden, If I am on a 3x per week workout schedule(M-W-F) and try a specialization routine such as the ultimate lat routine, should I just workout 2x per week(Tues and Thurs) when performing such a routine?

Or would it be recommended to keep the Wendsday workout as a NTF and not involve any exercises that directly target the back on that day?
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dinosaur8

Dr. Darden, If I am on a 3x per week workout schedule(M-W-F) and try a specialization routine such as the ultimate lat routine, should I just workout 2x per week(Tues and Thurs) when performing such a routine?

Or would it be recommended to keep the Wendsday workout as a NTF and not involve any exercises that directly target the back on that day?
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Ellington Darden

dinosaur8 wrote:
Dr. Darden, If I am on a 3x per week workout schedule(M-W-F) and try a specialization routine such as the ultimate lat routine, should I just workout 2x per week(Tues and Thurs) when performing such a routine?

Or would it be recommended to keep the Wendsday workout as a NTF and not involve any exercises that directly target the back on that day?


Twice a week would be my recommendation. But I'd train on Monday and Thursday, or Monday and Friday, not Tuesday and Thursday.

Ellington

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mmarches

Dr. Darden -

I have always wanted to find and try the behind-neck machine. I have access to a Nautilus pullover, and I find that my triceps and rear delts fail before I really feel it in my lats. In fact, if I haven't done the exercise in a while, the pullover machine makes my tri's very sore, but not my lats. The only thing that makes my lats sore is a set of negative only chins. Could I be doing the pullover wrong?
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classicnautilus

Ellington Darden wrote:
The Behind-Neck was one of the stations on Jones's first machine, called the Blue Monster, which he displayed at the 1970 Mr. America contest. The guy in the Behind-Neck in the article is Joe Means.

Ellington
in the photo with joe means it looks like he is doing the behind the neck with bent elbows? in your book advance bodybuilding there is another version and you desrcibe how to use machine with arms straight and with arms behind head and crossed at forearms. which way is correct? i have been doing it like joe means with bent elbows -when weight get heavy i found that the arms wanted to come forward. it hard to stop arms going forward if you do with bent arms? any tip on how to use correctly?

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classicnautilus

Ellington Darden wrote:
The Pullover was, and is still, one of the most popular of all Nautilus machines. And I always like the Behind-Neck, but I haven't seen one in a gym in more than a dozen years.

Ellington
hi i have a torso arm behind neck and a behind neck torso arm machine. in your book you say keep elbows back? how do position your body to get elbows back?
do i have to hunch my upper back?
does your head stay tucked down during all set?

and in the first nautilus book they do a lat pull down with underhand grip and pull bar down to chest and back is kept against pad. can i do underhand grip on both my old nautilus machines?
you dont show these in your book?

i also have a torso arm 3 and there is no instructions on how to use it. does my back stay against pad? or lean forward during pulldown? and do i keep elbows pointed back like you say in earlier version of torso arm machine?

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Ellington Darden

You can do the torso arm in two ways. One, keep the torso back and with a narrow grip, pull the bar to your chest. Two, lean forward, keep your elbows back, and with a wider parallel grip, pull the bar behind your neck.

Ellington
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JAShalvey

There is a lot of grip strength being taxed throughout this routine. By the time negative only chins is reached at the end, I can't imagine being able to hold onto the bar for very long. To offset this, while performing the prior exercises, a training partner can apply manual resistance to the elbow to tax the lats without taxing the grip strength. A lighter weight should be utilized which taxes the grip strength even less. Then, when you have come to the confrontation at the end of the routine (The beast of all beasts aka Negative Chins) you will have caused your lats to have failed more deeply (since when doing them without manual resistance you reach failure when your grip gives out, NOT when your lats give out)than before using manual resistance, AND your grip strength will be fresher than before as well. These two positive features should allow you to perform better on the negative chin and reach a point when you can no longer stop the lowering of the weight, instead of simply not being able to hang on any longer. Credit goes to Daniel Riley who taught this to me while training at Penn State.
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AbCrunched

Montana, USA

That's the sort of workout that'll give you those cobra head lats. I'm definitely going to try the free weights version.
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jastrain

JAShalvey wrote:
There is a lot of grip strength being taxed throughout this routine. By the time negative only chins is reached at the end, I can't imagine being able to hold onto the bar for very long. To offset this, while performing the prior exercises, a training partner can apply manual resistance to the elbow to tax the lats without taxing the grip strength. A lighter weight should be utilized which taxes the grip strength even less. Then, when you have come to the confrontation at the end of the routine (The beast of all beasts aka Negative Chins) you will have caused your lats to have failed more deeply (since when doing them without manual resistance you reach failure when your grip gives out, NOT when your lats give out)than before using manual resistance, AND your grip strength will be fresher than before as well. These two positive features should allow you to perform better on the negative chin and reach a point when you can no longer stop the lowering of the weight, instead of simply not being able to hang on any longer. Credit goes to Daniel Riley who taught this to me while training at Penn State.


why not just use the pullover then?
i did the neg only chins and neg only dips once every week or once every 2 weeks for years. i stopped doing these when i no longer had axsis to the nautilus ome--the ome had the chin/dip bar and a staircase where you could safely load a lot of weight and really go all out without worrying about an unstable surface to stand on.

i did a full body workout and at the end i did te tricep extension instantly followed by neg dips then, bi curls instantly followed with neg chins.

it was brutal--it tied the entire workout together--by the time you got to the neg stuff you were fighting with [literally contracting every muscle in your body to control the downward movement]. you are fighting as if your life depended on it to stop any downward movement by the 4th 8 second neg rep!!! you i never had grip issues on this but at the end it pushed every muscle that was worked out further into an even deeper level of exhaustion. it tied everything together to a much deeper intensity throughout the entire body.

you would feel so exhausted youd have to lay on the floor to catch your breath. and feel dizzy and just lay there and pray you can recover-the exhaustion was so intense it was actually scary--but the rest for 7 days and the strength size gains were amazing--i miss my ome
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jastrain

jastrain wrote:
JAShalvey wrote:
There is a lot of grip strength being taxed throughout this routine. By the time negative only chins is reached at the end, I can't imagine being able to hold onto the bar for very long. To offset this, while performing the prior exercises, a training partner can apply manual resistance to the elbow to tax the lats without taxing the grip strength. A lighter weight should be utilized which taxes the grip strength even less. Then, when you have come to the confrontation at the end of the routine (The beast of all beasts aka Negative Chins) you will have caused your lats to have failed more deeply (since when doing them without manual resistance you reach failure when your grip gives out, NOT when your lats give out)than before using manual resistance, AND your grip strength will be fresher than before as well. These two positive features should allow you to perform better on the negative chin and reach a point when you can no longer stop the lowering of the weight, instead of simply not being able to hang on any longer. Credit goes to Daniel Riley who taught this to me while training at Penn State.

why not just use the pullover then?
i did the neg only chins and neg only dips once every week or once every 2 weeks for years. i stopped doing these when i no longer had axis to the nautilus ome--the ome had the chin/dip bar and a staircase where you could safely load a lot of weight and really go all out without worrying about an unstable surface to stand on.

i did a full body workout and at the end i did te tricep extension instantly followed by neg dips then, bi curls instantly followed with neg chins.

it was brutal--it tied the entire workout together--by the time you got to the neg stuff you were fighting with [literally contracting every muscle in your body to control the downward movement]. you are fighting as if your life depended on it to stop any downward movement by the 4th 8 second neg rep!!! you i never had grip issues on this but at the end it pushed every muscle that was worked out further into an even deeper level of exhaustion. it tied everything together to a much deeper intensity throughout the entire body.

you would feel so exhausted youd have to lay on the floor to catch your breath. and feel dizzy and just lay there and pray you can recover-the exhaustion was so intense it was actually scary--but the rest for 7 days and the strength size gains were amazing--i miss my ome


p.s. i have never experienced any grip issues, whatsoever, with the neg only chins. but, i was using the nautilus o.m.e. [multi exerciser] for the chins/dips. i liked that chin bar, it was not too thick, it had a rubber covering over the bar, which gave you a fantastic comfortable grip. my grip never went out, and i too, performed these neg.-onlys at the tail-end of my full body workout,at a very high intensity

on my other exercises i also, go "all out" to m.m.f., plus, an additional few seconds whereby, i contract to my max. ability after failure. here, i am fighting, "as if my life depended on it" to achieve even the slightest positive, upward, movement. the end result is no additional movement where i fight for a few more seconds--a subtle difference to simply, "a static hold" where you hit failure, and then, hold for a few seconds.this subtle difference,however, results a much higher level of intensity,

the rep speed, if timed, may look similar to a super slow rep. each rep may appear to be ten seconds and some may actually take 10 seconds. however, there is a major difference in intensity, the way i perform my repetition to how a super slow rep is performed.

my rep is moving slowly because the weight is heavy. i am physically trying to move the weight as fast as possible and with an "all out" effort. the weight is moving slowly because it is challenging my maximum effort/ability to move the weight. i am trying to move very, heavy, weight, and with, "all my might" it is not possible to move it any faster then 10 seconds.

this produces an entirely different level of intensity then a super slow, 10 second, rep.in a super slow rep the weight is light enough where you dictate the speed of the rep.you are purposely slowing the rep to the predetermined speed of 10 seconds.

the way i perform the rep, i am trying to contract/move a weight that tests my "all out efforts". i am not purposely slowing the weight, i am moving a weight as fast as i physically can however,because the weight is heavy [is set to push the upper limits of my abilities], it doesn't move fast.

so, this gives you an idea of the level of intensity/exhaustion of my typical, full body workout.i perform all of my exercises in the manner described above.
i try to create the deepest inroad possible using one set of 8 - 10 exercises.

when i had axis to my o.m.e.[nautilus multi exerciser] i performed, weighted, negative, dips, and weighted, negative, chins, at the end of my full, body, workout.

the exercises that i performed prior to the neg. dips, and neg. chins i had pushed myself as hard as humanly possible, performing each exercise in the same manner as described above.

on the workout day that i included my negative only exercises, i would pre exhaust my n.o.dips,and n.o.chins.

i did the the n.o. dips, and n.o. chins at the end of my full body workout. i did nautilus tricep extensions instantly, followed by, the n.o. dips. then, i did the nautilus, multi bicep,curls instantly, followed by neg only chins.

i performed 6 to 8 reps, shooting for a speed of 8 seconds each rep.this entire workout was in a word--->brutal. basically, the n.o. stuff was, "the icing on the cake". meaning, the 2 n,o, exercises took everything i had to simply complete the exercises. you literally, pushed, your entire, exercised, body, into a deeper state of exhaustion. it tied the entire workout together.you had to contract every muscle in your body to stop the downward motion of the neg only reps. and toward the end of the neg only set, you pushed/contracted your targeted muscle, along with your surrounding, musculature, to the maximum.

this routine created the deepest,systemic, fatigue/inroads, into my recovery ability that i have ever experienced in my life.it pushed my,"all ready worked musculature" into a deeper level of exhaustion
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Omega Set

if one does not have access to a pullover machine, a good substitute is a max contraction pulldown using ab straps.
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