by Ellington Darden, Ph.D.
"I cannot provide an exact formula for success, but I can furnish a formula for failure. Give bodybuilders what they want: Easier, longer, more frequent... exercise. Instead, I supply bodybuilders with what they need:
Inventor of Nautilus and MedX Equipment
The above insight of Arthur Jones, which is on the back cover The New Bodybuilding for Old-School Results, sets the tone for my illustrated manual... which, I'm happy to say, is available NOW.
Casey Viator, with his 19-inch upper arms and 15-inch forearms, projects mass, symmetry, and muscularity. In Chapter 12, Casey talks about the routines that worked, and didn't work, for him.
I took the front-cover picture of Casey Viator at New Smyrna Beach, Florida, in 1978. Casey, under the mentoring of Arthur Jones, was the youngest-ever winner of the Mr. America contest.
I trained and traveled with Jones and Viator for more than a decade. Much of this book is based on those experiences — which include a surprising number of adventures involving champion athletes — as well as 32 eye-opening, carefully crafted, bodybuilding routines.
I've taken the lost techniques used by many Golden-Age Mr. Americas and combined those concepts with today's science. The outcome is The New Bodybuilding for Old-School Results.
Old-school conditioning targets proportionate muscular development, which includes a well-defined, compact waist. I certainly don't like nor want that bloated, drug-induced look of a modern pro bodybuilder. When I began exercising in the early 1960s, well-built men were NOT controlled by steroids.
Not only that, but men of the old school passed down their muscle-building strategies and techniques from athlete to athlete, older to younger. There was a great deal of coaching that took place in the gym, along with hard work, common sense, and simplicity — which are sorely lacking today.
Your muscles can be, and should be, developed efficiently through intense, brief exercise. Intense, brief exercise works — only, and this is important, if you have the knowledge and the guts to train in this manner.
Almost anyone can make it through 3 sets of 12 exercises in 2 hours and call it a workout. But the real renegade is in and out of the gym — after 25 minutes of take-it-to-the-limit, heart-pounding, muscle-burning exercise. That, for the uninitiated, is high intensity.
It's no shocker today that hard exercise isn't mainstream.
If you're unsure about whether or not to give high-intensity training (HIT) a fair trial, The New Bodybuilding for Old-School Results will knock you off that fence. You'll either LOVE it or HATE it... you won't be undecided.
This new book is NOT for everyone. It's for the few tough, disciplined men — who want bigger muscles... faster.
Below are bulleted highlights of this muscle- and brain-stimulating manual.
• Unravel the historical, basic, top-10 HIT concepts from bottom to top. Plus, there's an updated list of 50 salient guidelines.
• Examine the latest outside-the-box techniques from innovative HIT thinkers.
• Investigate how MONEY turned muscle building into a huge bamboozle, which promoted more-is-better training.
• Incorporate three critical keys from motor learning into your strength training and bodybuilding, for automatic improvements.
• Meet Arthur Jones — as only a few people have seen him. Jones was the father of high-intensity training (HIT). He personally trained Casey Viator for the 1970 Teenage Mr. America, 1970 Mr. USA, 1971 Jr. Mr. America, and 1971 Mr. America... all of which he won. Several chapters introduce you to Jones's WHYs and HOWs of bodybuilding.
"The New Bodybuilding for Old-School Resultsprovides an important connection to a magical past... and a bridge that will keep the ideas of Arthur Jones — a very smart, one-of-a-kind man — alive and vital in the future."
Former NFL Strength Coach
• Employ this tried-and-proven collection of 16 whole-body, HIT routines. You probably won't like any of them, but who said you were supposed to embrace an exercise session? Each one — properly performed — is brutal, yet productive.
• Apply my most requested routine — the Best of the Best. With it, Eddie Mueller packed on 15 pounds of solid muscle in four weeks and added 4 inches on his chest and 4 inches on his thighs.
• Comprehend why split routines MAY or MAY NOT be right for you.
• Need something different? Try... Cadence Variation: 6 Ways to 60. A little variety could be your ticket to significant progress.
• Eavesdrop on Arthur Jones, in 1971, teaching Don Shula about strength training. Shula promptly led the Miami Dolphins to the NFL's only undefeated season.
• Attention football players and coaches — How to be Big, Strong, and UNBEATABLE from the proper application of METABOLIC CONDITIONING. Anyone interested in sports will be awed by these practices.
• Test the most productive calf cycle... EVER! For an entire week, you'll have trouble walking. After that, you can see and feel your lower legs growing.
• Blast your deltoids with this PUMPED and W-I-D-E-R, two-week blitz, from one of the few men who actually had shoulders that measured 24-inches across.
• Build iron-vice grip strength with techniques from old-school titan, John Wood.
• Think you may want biceps and triceps that are TOO BIG? If so, you must take off your shirt for Boyer Coe's unvarnished arm cycle.
• Rediscover the lost art of rib-cage development — right from the horse's mouth. I won a number of Best Chest awards in the early 1970s and you'll get my advice on how to stretch, breathe, and contract during the recommended exercises.
Jim Haislop (left) won the 1968 AAU Mr. America. The following year, I won Mr. Texas and worked out with Jim in Tampa, Florida. In this photo, Jim weighed 218 pounds and I weighed 203 pounds.
• Appreciate Ben Sorenson, who was the manager of Vic Tanny's famous gym in Santa Monica (near Muscle Beach) from 1947-1949. Sorenson details the 1949 Mr. USA competition between John Grimek and Steve Reeves and voices his opinion of why Grimek won, even though Reeves had the best physique.
• Uncover authentic adventures at Muscle Beach, which involve certain legends of bodybuilding. There are meaningful lessons among these episodes.
• Reminisce with Jim Flanagan about Milo Steinborn, the last of the old-time strongmen, as he describes what it was like to train in Steinborn's Gym.
• Laugh with Kim Wood as he shares a report of the 1971 NABBA Mr. Universe in London. The men entered included Pill Bearl, Hergio Saliva, Egg Park, and Rank Fane.
• Is the barbell squat the single best free-weight exercise? Find out from Dan Riley, strength coach of the NFL's Houston Texans.
• Dissect the Best Golden-Age Bodybuilders, muscle by muscle, as judged by experienced insiders who were there. Review the outstanding physiques of Larry Scott, Freddy Ortiz, Tom Platz, Scott Wilson, and Mike Mentzer.
Review the super high-intensity workouts that Mike Mentzer performed prior to winning the 1978 Mr. Universe. (Photo by Jon De Vaul)
• Gain from Casey Viator's experiences of being the strongest man Arthur Jones ever trained. Discern what Viator recalls about his most grueling exercise sessions.
• Listen carefully as Wes Brown talks about working out with Arnold Schwarzenegger in the movie, Pumping Iron. Find out how to apply Arnold's methods for best results.
• Have you ever thought about doing a one-arm chinup? Learn how from Joseph Mullen, a 70-year-old strongman, who has been there and done that.
• Consider the Spartan training philosophy of Werner Kieser — who has 130 successful HIT gyms in Germany, Switzerland, and Austria.
• Marvel as Andy McCutcheon, a muscular HIT enthusiast from England, outlines how he was able to break the British record for pushups, by doing 107 in 60 seconds. He then discusses his training with Dorian Yates. Finally, McCutcheon details how he applies 15 abdominal exercises over three training sessions to shred his midsection.
"Ignore the past," Arthur Jones believes,"and you'll be doomed in the future to make the same mistakes... repeatedly." Instead, study the past and profit from it. The photo above was taken of Jones in 1968, during one of his African adventures.
• "I finally learned," Arthur Jones says,"that a proper workout with barbells had to be brief in the extreme — so brief that I was always tempted to increase the number of exercises or sets, since the workouts never appeared to contain enough; but when I did increase anything in the workouts, the production of results was always reduced, ALWAYS."
• "So far without single exception," Jones continues, "the advanced bodybuilders that I have trained or closely associated with seem to be unable to progress beyond a certain point if left up to their own devices — and if actually good results are produced, they must be constantly supervised in their training; if not, they quickly start backsliding.
• "Under the circumstances, I can reach only one logical conclusion; they either do not understand or will not accept the validity of the actual important points — and when permitted to supervise their own training, they quickly fall back into habits of overtraining insofar as the amount of training is concerned, and under-training in intensity of effort.
• "I have been shocked by the ignorance of a very high percentage of the bodybuilders I have met. Don't be disturbed by the term ignorance, it simply implies a lack of knowledge, and we all are ignorant on at least some subjects, and most of us on nearly all subjects.
• "Things," Jones concludes,"that I always assumed everybody knew, seem, in fact, to be totally new to most current bodybuilders — things that almost all bodybuilders did know, and understand, at one time, basic things, simple things, obvious things."
Isn't it time that you explored those basic, simple, obvious things that lead to bodybuilding success?
Learn how to combine more-intense sets with less-frequent training . . . to get bigger and stronger. Do so effectively by looking back to the future.
You can gain from the wisdom of Arthur Jones, and the knowledge of other master trainers, as described and revealed in The New Bodybuilding for Old-School Results.
In one of my recent visits with Arthur Jones, he said: "Doing more exercise with less intensity has all but destroyed the actual great value of weight training. Something must done... and quickly."
The New Bodybuilding for Old-School Results supplies MUCH of that "something."
The New Bodybuilding for Old-School Results is the most factual and in-depth book I've ever written. It contains 112,000 words and 248 photos, which are spread over 312 pages. There are seven parts that divide into 34 chapters... and each chapter will help you get bigger and stronger faster.
The New Bodybuilding for Old-School Results is exactly what serious bodybuilders NEED.
It's time to learn from the past and accelerate to the future.
"A careful reading of this volume will provide you with the necessary CONFIDENCE to train harder and briefer... more productively."
(Photo by Michelle Wells)