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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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NEW: Bigger-Arms Challenge on T-Nation
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deanjones

I just have a genetic issue that I tend to call "debateitus". Basically, I enjoy debating anything I feel worth debating. So, I tend to discuss HIT with a lot of HVT believers and we get into some pretty nice debates. The funny thing I always seem to come across when I discuss their HVT methods is that they really have no clue as to why they do it. Most of them have pretty much just figured that's always how it has been done because some meathead told them that's what he did.

For instance, my sister... HUGE HVT person and she honestly has no clue as to why she trains that way. She was a personal trainer for 4 years and she still can't give me legit reasons for her HVT way of life. However, when I walk her through a HIT routine, she swore she would NEVER do it again because she said she couldn't get off of her couch the next day. ;) Not to mention, she barely made it through the routine to begin with.

Also, I think people consider HIT to be a static set of exercises you repeat over and over. Go onto T-Nation and read my responses in the Photo's thread of the Bigger arms challenge. People keep saying HIT only works for so long and then you need to change up the routine so that your body can be stimulated to grow.

I repeated myself twice on that thread. "HIT is not a static set of exercises. You can change them up, the rep cadence up, move to drop sets, try pre-exhaust, try negatives only, try 1 1/2 reps, etc... That is all that is required to shock the body into further growth." They don't understand that the body is shocked by a change in variables, not a change in overall ideals.

What I thought was funny is that Dr. D has gotten to the point where he's like "Ah, screw it" when people say stuff like that... I noticed one guy said that you needed a more "balanced" approach and that HIT won't always work for you and Dr. D just replied with "Balance is always a good thing". Which, you can take one of several ways. :)
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QmAn

deanjones wrote:
I just have a genetic issue that I tend to call "debateitus". Basically, I enjoy debating anything I feel worth debating. So, I tend to discuss HIT with a lot of HVT believers and we get into some pretty nice debates. The funny thing I always seem to come across when I discuss their HVT methods is that they really have no clue as to why they do it. Most of them have pretty much just figured that's always how it has been done because some meathead told them that's what he did.

For instance, my sister... HUGE HVT person and she honestly has no clue as to why she trains that way. She was a personal trainer for 4 years and she still can't give me legit reasons for her HVT way of life. However, when I walk her through a HIT routine, she swore she would NEVER do it again because she said she couldn't get off of her couch the next day. ;) Not to mention, she barely made it through the routine to begin with.

Also, I think people consider HIT to be a static set of exercises you repeat over and over. Go onto T-Nation and read my responses in the Photo's thread of the Bigger arms challenge. People keep saying HIT only works for so long and then you need to change up the routine so that your body can be stimulated to grow.

I repeated myself twice on that thread. "HIT is not a static set of exercises. You can change them up, the rep cadence up, move to drop sets, try pre-exhaust, try negatives only, try 1 1/2 reps, etc... That is all that is required to shock the body into further growth." They don't understand that the body is shocked by a change in variables, not a change in overall ideals.

What I thought was funny is that Dr. D has gotten to the point where he's like "Ah, screw it" when people say stuff like that... I noticed one guy said that you needed a more "balanced" approach and that HIT won't always work for you and Dr. D just replied with "Balance is always a good thing". Which, you can take one of several ways. :)


When I read HVT guys posts I almost lose the will to live!
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johnrfit

Dr."D"
What ever hapened to the T-nation Hats?
Johnrfit
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Ellington Darden

johnrfit wrote:
Dr."D"
What ever hapened to the T-nation Hats?
Johnrfit


The T-Nation editor, TC Luoma, is tending to the hats.

Ellington

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johnrfit

Dr. "D"

Weren't we supposed to report our "stats" from teh Old School Calf program at the first of this week? I have not found the place to do this over at T-Nation.
Johnrfit
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RobT

Just finished the Calf Blast - Heres the place to post the results

www.t-nation.com/readTopic.do?id=1095201&pageNo=3

Rob
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Ellington Darden

johnrfit wrote:
Dr. "D"

Weren't we supposed to report our "stats" from teh Old School Calf program at the first of this week? I have not found the place to do this over at T-Nation.
Johnrfit


Johnrfit,

Thanks for your measurements. You did well. The baseball hats for the arm challenge should be in next week. The shoulder routine is due to be posted in mid-July.

Ellington



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johnrfit

Dr. "D":
Will the shoulder routine be posted this week? If you can make me gain some muscle size at 60 years of age, I can't wait for the next installment.
Anxious Johnrfit
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FamilyMan

Missouri, USA

I got my hat last week - they are hot!
Fitted black hat with the red tribal logo embroidered on the front. Very nice. I hope you all get yours soon. If not, contact them.
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Ellington Darden

Family Man Dan,

If anyone deserves a nice hat, you do. Keep up your great efforts.

Ellington
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meantoaster

Dr. Darden,
I'm having trouble getting my triceps as big as I want them, and I feel that I'm not getting the workout I want either. Can you please help me. Can you please tell me the best tricep plan you think will work best.

Sincerely,
Jay
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bloispat

Dr. Darden, first let me say I feel like I am approaching Mt. Olympus to send you this!! I so appreciate what you have done over the years for all of us bodybuilders! You are an awesome awesome person!

I would like to ask for your help/advice.

All my life I have trained using HIT. My first introduction to it was through a comic book advertisement for a book I bought called The Tri-Power Contractional System! I still have the book. Got it when I was 13 (1973)! And as the years went by, Mike Mentzer and Heavy Duty were the re-inforcement of doing HIT.

Anyway, I have recently gotten back into bodybuilding, from long years of layoff, and starting in January of this year I started working out again. And, as this is the internet age, I have been researching the internet for the past 8 months on training. I couldn't believe I was reading articles from you and Arthur Jones and Mike Mentzer, etc. Then I bought your book The New HIT! Wow, it has been some education!

Well it's funny how my main driving force came back from my younger years: the quest for 16 inch guns!

My arms have never gone over 16 1/2 inches, layers of fat and all. And they were about 16 1/8 when I started in January. I went from 217 pounds down to my current 172 and my waist went from 45 down to 32. Of course losing all the fat, my arms went from 16 1/8 down to 14 7/8.

For the past 8 months I have been training harder than I ever have in my life. Hard, not long. Two (sometimes three) times a week. Whole body workouts. Deadlifts and/or squats, calf raises, decline bench, shoulder raises, reverse pulldowns and tricep pushdowns. My strength is greater than it has ever been. I can reverse pull down over 170 but as I train at home it is my max: I get lifted off the floor!

Anyway, my arms, while ripped as never in my life, have refused (as before) to go over 15 inches no matter what I have done. Even pumped, the most I have measured them, is 15 1/4. Until ... I found and read your Bigger Arm Challenge!!

The other night, with help from my 10 year old daughter as my timer, I did my second arm workout in the challenge. 30 second up and 30 second down in the chin up, then the curls, 30 seconds up and 30 seconds down in the dip, then the tricep press with the dumbell. I was trembling!! Well, when I was done, we took the tape measure and my right arm was 15 5/8! We were both dancing! She was doing pull-ups on my arm!!! Today it is 15 1/8 un-pumped.

Anyway, as this is territory NEVER explored by me before, I would like to ask for your help.

The only explanation I have come up with so far is something I have always wondered about. At 19 years of age, at only 160 pounds, my max bench press was 320. And it wasn't like I worked the bench press like a power-lifter. I was always just strong for my weight. So I wonder if the muscle fibers in my body just see heavy weight as work rather than a reason to force growth.

My question is: Is this type of workout something I should be doing on a regular basis? Should I do bench presses in a similar manner, squats, etc?

Any advice you can give me would be greatly appreciated ...

Well, thanks so much once again!!!!!!

Paddy
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Ellington Darden

The very slow reps work best for the chinup and dip. In fact, the routine you did is specific to arms. I would not use something similar for your hips, legs, and back. But you can certainly apply the other specialized routines (two weeks at a whack) for your other body parts.

Ellington
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Captain Puny

I know that this is getting to be quite an old thread, but I happened upon it a little over 2 weeks ago. I read about the challenge and thought it sounded like a lot of fun, so I gave it a whirl.

I had the benefit of seeing your revised 4th workout that you put together to help push Gregg Downing past his plateau. And I'd be lying if I told you that I wasn't a little bit pleased to be able to skip the extremely slow dip and extremely slow chin for a workout. :)

I completed all 4 workouts, replacing the original 4th workout with the Gregg Downing 5th workout (with lots of negative-only heavy dips and chins.) Nutritionally, I kind of did my own thing. I ate a lot of healthy food and supplemented with BCAAs, fish oil, and a little bit of creatine (probably way less than I should have.) I waited 2 1/2 days after the final workout and re-measured both arms.

My results were as follows:

Before:
13 3/8 (R)
13 1/8 (L)

After:
13 5/8 (R) up 1/4
13 1/2 (L) up 3/8

Needless to say, I am extremely pleased with these results. For arms as noodle-like and non-responsive as mine, these results are a real shock.

Since my arms tend to badly lag the rest of my body, I'm actually considering spending 6 weeks doing one of the full HIT body routines, taking a few days off, and then returning to this routine once again. Does something like that reasonable?

Thanks again for a great workout and a really, really good time. I especially liked the new version of the final workout with all of the negative work!
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bigbadwolf590

Dr. Darden,

I reviewed your New Big Arms Challenge routine. I have a question. I have been HIT training for almost 4 years now. I am a fan of the double pre-exhaustion cycles for the arms that you printed in "The New HIT."

In that cycle you state that during the extremely slow chin/dip you should try to take at least 30 seconds for the positive and the negative phases of the movement. I can see in the new big arms routine that you are now recommending 15 seconds on the slow chin/dip.

My question is, do you think that 30 seconds (or longer) is just too much on these exercises and will be counter productive?

Regards,
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Ellington Darden

Interestingly, the new bigger-arms challenge routine, which was briefer and less frequent, produced slightly better results that the earlier ones. Sometimes you can make inroads that are too deep, and I suspect the earlier cycles did just that.

Ellington
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paxdill

I wasn't able to officially be part of the challenge, but I did do the workouts as close as I could without a training partner.

I actually did well on the negative pullups on the last day. I went the full 60 secs. Biceps were hurting. The negative dip was the most difficult. I couldn't do it for more the 45 secs. Triceps were really hurting.

I must say I am really happy with the end results.
Right arm is around 13 1/4
Left arm is around 12 3/4

Before this my right arm was under 12 3/4
and my left was 12 1/4

Still have a while yet to achieve what I want, but the bigger arm challenge really pushed me along.
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stevew

Great Work Mr Darden.I achieved tremendous results on your new revised bigger arms challenge.I was just wondering how many times a month I could do it.I did the 15 second chinup with a 10 pound weight around my waist,and the 15 second dip with 25 pounds as well as the 60 second dip with the 25 pound plate.My chest grows pretty steadily so I want to focus on my arms.I want to get them from 13 3/4 to 15 inches.Your insight would be greatly appreciated.
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Ellington Darden

I'd recommend that you do the routine only 4 times per year . . . or once every three months.

Ellington
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stevew

what would you recommend for my weekly arm and chest workout.I like to keep my workout days Monday and Friday of each week.
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aaron_buttress

California, USA

Hi Dr. D,

I've only been doing HIT for a few months now (getting GREAT results) - should I give the arm challenge a try? Biceps have always been hard gainers for me, so I'd love to do it. But I don't want to sacrifice the gains I've made in other areas by not training them as much.

Any suggestions?

Thanks!
Aaron
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Benrtx

Dr. Darden is it possible to do chest flys as one of the other exercises in the routine?
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