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
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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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tomharkus

prexhaust1971 wrote:
I really enjoyed this article unless you are really self motivated you do need someone to push you in the gym. Dr. Darden I was reading some articles by Arthur Jones and he was talking about the largest muscular arms he ever saw and possibly the largest in human history belonged to a man Named John Mcwilliams.

In the Article it said he vistited the compound and you met him when he was elderly. I was wondering if you had any pictures of John Mcwilliams that you could post on this site. I am really interested to see his arms if Sergio Olivia said that his arms looked to big then they must be huge.


Here - I googled this guy. Apparently he challenged people to measure his arm under 19 1/2 inches! not sure how that works exactly.
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devildog1980

Florida, USA

PLEAWE HELP! I was looking through some of my old work out logs stemming back to 1992 and used a variety of custom HIT routines for specific body parts. I have gone through many different routines since then. I can not remember or find the ORIGINAL 20 SET WORKOUT that was recommended in The New High-Intensity Bodybuilding by Dr Darden published in 1990.

Many of my routines followed a similar pattern but not the original.

It goes something like this:
1. Squat
2. Pullover
3. Squat
4. Pullover
5. Leg Ext.
6. Leg Curl
7. Calf Raises
8. Calf Raises

It gets foggy from here. There are 20 sets and Deadlifts are in the routine. Does anyone remember the rest of the routine? Much appreciated.
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RobT

devildog1980 wrote:
PLEAWE HELP! I was looking through some of my old work out logs stemming back to 1992 and used a variety of custom HIT routines for specific body parts. I have gone through many different routines since then.

I can not remember or find the ORIGINAL 20 SET WORKOUT that was recommended in The New High-Intensity Bodybuilding by Dr Darden published in 1990.

Many of my routines followed a similar pattern but not the original.

It goes something like this:
1. Squat
2. Pullover
3. Squat
4. Pullover
5. Leg Ext.
6. Leg Curl
7. Calf Raises
8. Calf Raises

It gets foggy from here. There are 20 sets and Deadlifts are in the routine. Does anyone remember the rest of the routine? Much appreciated.


good memory

page 106:

squat
db pullover
squat
db pullover
leg ext
leg curl
one leg calf raise
one leg calf raise
press behind neck
behind neck chin
bench press
bent over row
dip
bicep curl
overhead tricep ext with one db
chin up
dip
stiff leg deadlift
wrist curls
truck curl

ah - good memories from my early HIT days - last tried it about 15 yrs ago!

Rob
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ac203

Dr. Darden,

I have come upon an unusual training issue that perhaps you have some thoughts on; despite significant increases in strength (over an extended period of time) my weight and size have remained the same.

Quick background: I am 34 years old, 5'9", 168 lbs. and have been strength training for 20 years. After experimenting with many forms of training, in my late teens I found HIT was best suited for me, going from 160 lbs. to 180 lbs. but unable to progress much further.

During the past several years I found that at 170 I was more lean than at 180, seemingly increase in size accompanied by increase in fat (while I never measured I would guess 8% fat to 11% - all six abs are always visible).

A year and a half ago I examined my goal - to be lean and hard, not a bodybuilder look but muscular and fit. I employed various HIT routines, limited calories to 1500-2000 per day and dropped from 183lbs. to 167 lbs. in about two months. In building up more muscle I bumped up calories to 2000 - 2500 but have stagnated. Additional calories seem to merely add fat.

I cut training from 3 times a week and 10-12 sets, to 2.5 workouts per week and 8-9 sets, then to 2 workouts per week and 6 sets. The reduction in volume allowed strength gains to continue but no growth. To ensure I was using good form I employed various timing - 4/4 10/5 and 30/30. All provided welcome variety but again no growth. Examples of strength gains in last year (Bowflex Exceed): leg extension 100*10 to 180*15, pulldown 180*10 to 310*18, bench press 200*12 to 310*20, shoulder press 150*10 to 310*17.

While I am pleased with strength gains it seems counterintuitive to have no corresponding increase in muscle size and weight. Have you encountered this before?

Regards,

Adam


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Ellington Darden

Adam,

Yeah, I've seen your problem. But it's difficult to supply you with an accurate answer, without seeing you face to face and probably putting you through a hard workout.

Have you tried creatine loading?

Ellington
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ac203

Hi Dr. Darden,

I have not used any supplements before but eat balanced and healthy (potential interactions with my prescriptions). It is quite frustrating to improve yet not improve. I imagine I need to upgrade my bowflex to the higher limit of 410 lbs of resistance.

Adam
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ac203

"Adam,

Yeah, I've seen your problem. But it's difficult to supply you with an accurate answer, without seeing you face to face and probably putting you through a hard workout.

Have you tried creatine loading?

Ellington

ac203
10/10/08
09:00 PM

Hi Dr. Darden,

I have not used any supplements before but eat balanced and healthy (potential interactions with my prescriptions). It is quite frustrating to improve yet not improve. I imagine I need to upgrade my bowflex to the higher limit of 410 lbs of resistance.

Adam

--

Hi Dr. Darden,

Any other suggestions on how I may stimulate some progress?

Best,

Adam
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Mark Mills

Ohio, USA

tomharkus wrote:
prexhaust1971 wrote:
I really enjoyed this article unless you are really self motivated you do need someone to push you in the gym. Dr. Darden I was reading some articles by Arthur Jones and he was talking about the largest muscular arms he ever saw and possibly the largest in human history belonged to a man Named John Mcwilliams.

In the Article it said he vistited the compound and you met him when he was elderly. I was wondering if you had any pictures of John Mcwilliams that you could post on this site. I am really interested to see his arms if Sergio Olivia said that his arms looked to big then they must be huge.

Here - I googled this guy. Apparently he challenged people to measure his arm under 19 1/2 inches! not sure how that works exactly.


Here's more than you probably want to know about McWilliams...
...
McWilliams worked as the training director of George and Beverly's Crowle's North Park Athletic Club in San Diego in the sixties. He trained Jack Kemp and Keith Lincoln who played for the Chargers at the time. Jack Kemp later served in the US Congress and was Bob Dole's vice-presidential running mate in 1996.

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MrWRETCHED

California, USA

I too have to agree to the limitations and disadvantage of training in a solo fashion. For myself, that's all I have. I am on week 3 of beginner routine 1.

As i've focused on form and duration of reps, I have found myself on the ground wanting to die. I will finish what I started...I really believe in what HIT has to offer. How much though, do you charge for one-on-one lessons if I may ask?

Thank you and the spirit of Arthur Jones....Richard Speed
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Ellington Darden

Richard,

On the opening page of this Web site, read the two articles under my Intensive Coaching headlines. They describe my one-to-one sessions.

Ellington
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lordkovacs

I think with any program, optimal results can only be realized with the one on one knowledge of a "guru". Not just a teacher, a guru. Someone who has been there and done that. Someone who "lives" HIT...whatever that means! :0)

With that in mind, Dr. Darden, what then would you suggest for people to do if they don't have a teacher? Are there any particular youtube videos you suggest? Are there any teachers on youtube that you find particularly good? What are your feelings about online coaching from an experienced HIT follower?

Because I believe in the theory of HIT (and have practiced it in the past) I'm looking for answers in how to make my experience as enriching as possible. I mean obviously you believe online coaching to be good as you have the option on your site...

Thanks for all your work...

Mike
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johnbhoy

A superb article, so true and after 20 odd years of training this still never occurred to me.
I would love to have been trained by someone like yourself when i first started lifting weights.

When i was young i was full of energy and enthusiasm but i was like a child in a sweet shop when it came to training systems. Sometimes i would even drop a productive system just to try something i read in a magazine and this held back my progress and left me unsure of what worked for me and what did not.

Your book " MASSIVE MUSCLES IN 10 WEEKS " set me on the path to steady gains and sensible training and i still follow those basic principles although i do like to experiment now and again.
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szv71

Iowa, USA

Ellington Darden wrote:
About the proposed training video section discussed in TNBBFOSR, when I was preparing the book (about 2 years ago), there was no such thing as youtube.com. My technical guys tell me that there's no need to get involved . . . that youtube fills that gap nicely.

Ellington


These videos are far & few between on good HIT principles in my opinion. What is the correct ones to watch. Most of the ones even w/ Boyer & the Mentzers are not of 3/3 tempo or slower. Which is the correct criteria to follow (form, reps & tempo) for the exercises. I have 3 of your books & most of the videos on youtube do not correlate correctly. I would talk to your technical guys. Are there some you recommend? I think a DVD with your guide lines condensed, diet & some success stories would be of great benefit.

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Ellington Darden

Have you seen my 5-minute workout video on the left side of the opening page?

Ellington
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szv71

Iowa, USA

Totaly forgot about that. Thanks for the reminder. Still like Bill Phillips did Body For life. I think if you did a diet/nutrition, exercise, basic routine lifestyle change w/ your success stories interviews etc. It would work. I believe in HIT. Also, what is your recommendation if you have been sick on exercise.

I have been for a week or so just coming out of it. Bronchitis, sinus & bad cold. I tried to work out yesterday but I was pretty sluggish. I am doing the beginners workout from New High-Intensity Training 8 exercises then add 9 & 10 and so on. I am trying to get a feel for the weights I need. Is this a good idea while sick or should I wait another week or so? should you work out while sick at all?
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Ellington Darden

If you workout any, just keep it light. Start back seriously with the first routine next week.

Ellington
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jrentner

Hi! I love the books and the forum.

I had a question which I haven't seen addressed. I am 6'8' inches tall and weigh about 260. Are there any additional recommendations I should consider while doing HIT routines?

I have recently started on the weight loss quidelines and diet in the New HIT book and am seeing great results. However, throughout my history of working out, I have struggled to add muscle. I'm generally quite thin, and as stated earlier, very tall. Strength is not so much of an issue, but putting on any muscle that you can actually see has been difficult (although I have also never done HIT before).

If there is anything you might suggest or recommend before I start the loading and packing phase, I'd appreciate it.

Joel
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dsforce

Hi Dr Darden,

As a younger man, I had a deep interest in bodybuilding and read much of your work (which I admire immensely for it's no-nonsense, scientific approach). So much of what's written, especially in magazines, is frankly trash.

Now that I'm in my 40's my goal has changed to staying fit, strong and above all, healthy. My question regards specificity in sports training. My sport is golf -- is there any reason to perform any special workouts or exercises, or is it good to just follow HIT guidelines, which you've already laid out? I think the answer is "no" on the special workouts, but I'd like to hear you ideas on this. Thanks a bunch.
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Ellington Darden

There's no need to perform a specific routine for golf. Golf requires all your major muscles -- so work them as they are designed to function on your body.

Ellington
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Gage92

Dr. Darden,

I just started reading your book, "The New High Intensity Training", and gotta say it really impressed me. It really inspired me to try out your program, its just im a more of a hands on learner and i plan on taking you up on your 1v1 sessions, once i raise enough money that is. I really want to learn how to work out correctly and take my body to whole new heights. I really found a passion for keeping in shape and am a very enthusiastic learner. So hopefully i can get a chance to train with you in the near future.

-Gage Sorensen
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vonlehmd

I am 42 years old. Off and on Bodybuilding enthusiast for years. Have tried various HVT programs. HIT is a definite winner. Try to keep my workouts to under 40 minutes (including a warmup routine).

My current workout is every set to FAILURE as follows:

Squats (after a warmup with a 5 to 6 reps at 225) I am currently doing 10 to 14 reps with 325 lbs. to CLOSE to failure. (form starts to break down). THese are full squats (going a bot past parallel).

Straight-leg deadlifts. Currently doing 275 lbs to failure (between 10 to 15 reps).

Bench Press - 245 pounds to failure (8 to 12 reps)

One arm rows (100 pound dumbell- 10 to 12 reps each side).

Pullovers (80 pound dumbell- 10 to 14 reps).

Donkey and Bent knee calf raises to failure (superset)

Dips (bodyweight) 14 to 18 reps (negative accentuated)

Some ab work and rotational if I can still stand it.
________________________

Starting with high intensity "lower body" exercises requires me to spend 4 to 5 minutes between sets on the Squats, SL deads, and Bench. I can generally reduce the time between sets after those first few exercises.

____________________________
at 42, I fell stronger and more fit than most in my Stuart, FL gym. I think most are impressed with my gut-busting first set of squats.
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SoCal_HIT

California, USA

"Just understand some simple rules concerning intensity, progression, and frequency ? then, combine that with a few good exercises. That's all you need."

Simple, yet so hard to understand for most people!
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