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Is RIB-CAGE Expansion Possible?
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Ellington Darden

day,

You're right. Bodybuilding is very bizarre. But have you watched those Nature programs on TV? Animal behavior, at various times of the year, can also be called "bizarre."

Ellington
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Zenontheterrible

its not like body builders walk around with their chests fully expanded all the time any more than they walk around with all of there muscles flexed to maximum contraction. they'd look pretty damn funny if they did.
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day

Ellington Darden wrote:
day,

You're right. Bodybuilding is very bizarre. But have you watched those Nature programs on TV? Animal behavior, at various times of the year, can also be called "bizarre."

Ellington


Animals act out of instinct, not choice, and therefore nature by its very definition is never bizarre. It just is. Less your anthropomorphizing the animal behavior your witnessing, thereby ignoring the instincts that precede the behavior and pretending that somehow the animals are exercising some kind of intent.

It is the kind of thinking that drives people to slaughter animals of prey like sharks, big cats, dogs and so on after they attack a human, like the animal was somehow at fault.

Further to that, all forms of animal behavior have a practical reason. The human is the only animal that can act out of any other intent than to further its survival, and in some cases, act directly to harm itself.
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QmAn

day wrote:
Ellington Darden wrote:
day,

You're right. Bodybuilding is very bizarre. But have you watched those Nature programs on TV? Animal behavior, at various times of the year, can also be called "bizarre."

Ellington

Animals act out of instinct, not choice, and therefore nature by its very definition is never bizarre. It just is. Less your anthropomorphizing the animal behavior your witnessing, thereby ignoring the instincts that precede the behavior and pretending that somehow the animals are exercising some kind of intent.

It is the kind of thinking that drives people to slaughter animals of prey like sharks, big cats, dogs and so on after they attack a human, like the animal was somehow at fault.

Further to that, all forms of animal behavior have a practical reason. The human is the only animal that can act out of any other intent than to further its survival, and in some cases, act directly to harm itself.




Day, have a little respect for Ellington will you!

He's a descent, intelligent, probably much more experienced man than YOU and is CLEARLY passionate about bodybuilding, as are most guy's who post here, so don't try to talk down to him you arrogant arsehole.

Also the division between humans and animals is not as clear cut as you and many others would like to think.
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day

QmAn wrote:
day wrote:
Ellington Darden wrote:
day,

You're right. Bodybuilding is very bizarre. But have you watched those Nature programs on TV? Animal behavior, at various times of the year, can also be called "bizarre."

Ellington

Animals act out of instinct, not choice, and therefore nature by its very definition is never bizarre. It just is. Less your anthropomorphizing the animal behavior your witnessing, thereby ignoring the instincts that precede the behavior and pretending that somehow the animals are exercising some kind of intent.

It is the kind of thinking that drives people to slaughter animals of prey like sharks, big cats, dogs and so on after they attack a human, like the animal was somehow at fault.

Further to that, all forms of animal behavior have a practical reason. The human is the only animal that can act out of any other intent than to further its survival, and in some cases, act directly to harm itself.



Day, have a little respect for Ellington will you!

He's a descent, intelligent, probably much more experienced man than YOU and is CLEARLY passionate about bodybuilding, as are most guy's who post here, so don't try to talk down to him you arrogant arsehole.

Also the division between humans and animals is not as clear cut as you and many others would like to think.


Speaking of animal behavior.
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Zenontheterrible

i think body building really is wasted on body builders... its amazing how immature grown adults can be when they argue.
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kurtvf

day wrote:
It's not really something you want to promote to the masses, because even if it's not genetically predetermined, I doubt that look will appeal to many people, and I thought that that's what this whole HIT drive was about, to get it out there and popular and accepted.


Are you kidding or what?? The vast majority of people don't exercise at all. It is impossible to get one of the most brutal forms of physical training ever devised(HIT) "popular".

You can promote it to the masses all you want but you will never find more than a small percentage of people willing to put themselves through it. It is much easier to sit on the couch and watch TV and eat twinkies.
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JimBryan

Florida, USA

Ell, I remember the side chest shot. Freaky ribcage! That picture with Brenda was a long time ago. She was a cute girl. Sorry she's no longer with us. I may see Bruce when/if he comes down for his High School Reunion.

The question about ribcage, I'd have picked Kim :-)
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GerryC

I have been utilising the pullover after squats but in a
fairly light capacity with maybe 20lbs for high breathing
reps.This was always the general protocol that was advised,
that I have read from different sources.

The reasoning behind
it being that heavy db pullovers would cause the associated
muscles to contract which would actually hinder the rib cage
to fully expand, so in effect with the light db you are just
getting an assisted stretch, copled with deep breathing to
expand the chest cavity to its fullest.

Reading the above I am beginning to think I have been wasting
my time? As any expansion has now probably been reached.Should
I be training the pullover as a lat or tricep exercise now
working up to heavy poundage like any other exercise?.

Unrelated to this topic- did Arthur train Zane? Never heard mention of that.I'd love to know how that went?.

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Ellington Darden

GerryC wrote:
I have been utilising the pullover after squats but in a
fairly light capacity with maybe 20lbs for high breathing
reps.This was always the general protocol that was advised,
that I have read from different sources.

The reasoning behind
it being that heavy db pullovers would cause the associated
muscles to contract which would actually hinder the rib cage
to fully expand, so in effect with the light db you are just
getting an assisted stretch, copled with deep breathing to
expand the chest cavity to its fullest.

Reading the above I am beginning to think I have been wasting
my time? As any expansion has now probably been reached.Should
I be training the pullover as a lat or tricep exercise now
working up to heavy poundage like any other exercise?.

Unrelated to this topic- did Arthur train Zane? Never heard mention of that.I'd love to know how that went?.



The resistance for the dumbbell breathing pullover should not be heavy nor light, but more toward medium . . . at least at first.

Jones never trained Zane.

Ellington

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GerryC

Thanks for the response Dr D.,so a medium weight,would you incorporate after squats or heavy chest work?.Noticed as well that i have been using a different grip than mentioned, i have been gripping the bell' as you would for an overhead db tricep ext.Is the grip signifficant or just a matter of whatever is most comfortable?.

Tried the side chest pose,with vacum and trust, i think the real trick to it is back flexability as you previously mentioned.Back cramped up a few times on me while trying to arch.Def. a pose that requires a lot of practice, but impressive as hell when mastered.That 1st pic is very inspirational.Thanks,
-Gerry
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bdog

Hi Dr. Darden,

Will rib cage expansion work on women?

bdog
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Ellington Darden

bdog wrote:
Hi Dr. Darden,

Will rib cage expansion work on women?

bdog


Yes.

Ellington

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jdilla

i just have a general question about HIT, do you only do one set?
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Ellington Darden

Yes, one set -- one set to momentary muscular failure -- will usually get the job done.

Ellington
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Michael Petrella

Ontario, CAN

Hello Dr. Darden,

Had an idea about rib cage expansion. Unlike muscles where recovery time is needed, the idea here is the stretching of the tissue around the rib cage allows for the structure of the cage to come forward.

Would it be advantages to stretch the tissue dailey with pullovers?

I will have to post a picture of my success so far with rib cage development.

Michael
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bdog

Doesn't Grimek's rib cage look a little too big in this picture?

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HITTrainingWien

Dr. Darden!

Do you still remember what your weight was back then ? And some measurements maybe? your chest for instance, arms and maybe waist?
You look terrific, it's like my ultimate goal that I want to achieve someday... i already got the legs hehe

did you already train in HIT fashion back then or was it moderatevolume or something else?

thanks

Patrick
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Ellington Darden

Patrick,

I weighed 195 pounds. My arms were 16-3/4 inches and my chest was 48 inches. My training was described in chapters 2 and 3 of The New HIT. It was an upper/lower body split routine with three sets of most exercises.

Ellington
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jasonjduke

Dr. Darden,

In the above picture how tall are you.

I have been doing pullovers and rib rage expansion techniques to fill out my chest with some good success. I had what is known as "hollow surfer man" chest. I have just started lifting weights again for four months after doing bodyweights for years. I have taken my chest from 41.75" to 44" inches in those four months and some is definitely to rib cage expansion. When I bust a pose after going to the gym my rib cage is huge and hollow with a vacuum that is much easier to achieve than most any other time.

I have a question for you:

I went from bench press to weighted dips because the rotation through the joint was bothering me and I wasn't getting enough stimulation of the pecs. Well, something interesting happened. After a couple weeks I popped a couple ribs around the sternum and ever since my ROM through the shoulder joint when working the pecs from different angles has changed. For example: my standing military presses have broke trough a plateau. I have dropped the weight on my weighted dips and still my pecs along the sternum are super sore after a workout. Not to say this is bad, rather my chest is filling out very fast. Could it be my ribs around the sternum are either growing or adapting?
What might you think is going on?
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marcrph

Spain

Another good use of impeded breathing goes like this:

1) Leg press.........20 reps

2) Shrugs.....20 reps

Shrugging the weight immediately after the leg press ensures the postural muscles of the upper back and chest will be maximally affected. Great posture will singlehandedly improve your masculinity (big neck, erect back, pulled back shoulders) more than any other thing. This intense double set will increase hormones, notably testosterone and growth hormone.

I'm not knocking squats and pullovers, by no means, but the leg press and shrug combo beats it for looks. Also, a big ribcage can make you look fat in clothing.
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tyciol

Ontario, CAN

Is it also possible to expand the shoulder width? Like, if the rib cage were to expand sideways as well as front-back, would the clavicles lengthen, or would the sternoclavicular joints move further apart?
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Humanist

Regarding this long debate on rib-cage expansion:
I first read about Dr. Darden in the July 1970 issue of Muscular Development. Using his rib-cage expansion routine featured in this issue, I increased my chest size from 35" to 46" in 11 years--one inch per year. I was a trumpet player, actor, singer, and public speaker. For these activities, I needed good lung power. I consider rib cage expansion to be complementary to the anaerobic training which builds this lung power.

Anaerobic capacity and endurance is also needed in such sports as football, martial arts, Olympic weightlifting, or short-distance races in swimming, bicycling and running. A big rib cage gives a person a look of tremendous energy and vigor, and is often found on former Olympic weightlifters such as Grimek. Because I train for function rather than aesthetics, I don't feel it is possible to have too big a rib-cage.

Since I cut out Dr. Darden's original pre-Nautilus routine and saved it for 41 years, here is a brief rundown:
1. Dumbbell pullovers across low bench;
2. Dumbbell pullovers across high bench;
3. Barbell pullover on decline;
4. Lat-machine pullover;
5. Cable pull back of shoulders;
6. Extended dip;
7. Extended bent-arm flyes;
8. Back hyperextension;
9. Backbend.

Dr. Darden also mentioned doing his pullovers after squats. High-rep squats develop that anaerobic capacity I am talking about, which goes along with my point that rib-cage expansion and anaerobic training are complementary.

"Anaerobic" comes from the Greek words "an"--meaning "without", and "aeros" which means "air". Basically, if you train hard enough anaerobically doing the right type of high-intensity workout, you will literally be out of breath.
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