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Ellington Darden, Ph.D.

10 POUNDS OF MUSCLE


What middle-aged man wouldn't like to have 10 pounds of muscle added to his body?

That was going through my mind as I shook the hand of Ray Carona, who had just spent the last several hours under my Intensive Coaching. During that time, I evaluated his muscular potential, established a goal, planned three routines for him, pushed him through a HIT workout, and challenged him to add 10 pounds of muscle in six weeks.

As Ray drove away, I had a feeling that he was going to be one of my best-ever trainees.


HERE'S WHY

Background: Ray was born in 1951 in Cuba. When he was 9 years old, he and his family fled to Miami, where they eventually were reunited with his father, who fought in the Bay of Pigs Invasion. Tough times endured for the Carona family for many years. But they survived, carved out new lives, and eventually thrived. "I grew up in Cuba on a wonderful cattle ranch and it was seized from us," Ray remembered. "When my family got a chance to get back into the cattle business in Florida in 1983, we jumped at it. Through a lot of discipline and patience, we made it work."

Muscular potential: For more than 20 years, Ray has been in and out of training. Four months ago, Ray decided to get back into tip-top shape. He's 56 years of age, 5'10" tall, and is married with three grown children. When I measured him on March 10, 2008, he was 184 pounds and supported 15-inch arms, a 44-inch chest, a 33-inch waist, 23-inch thighs, and 16-inch calves. At 8.9 percent body fat, he was very lean for his age. I judged his muscular potential, on a scale of from 1-10, to be at 8. He has well-above-average potential, which is why he's made reasonable progress on a high-volume, split routine. Lately, however, he found his progress was stalled. He called me looking for answers, answers he could understand, sink his teeth into, and apply successfully.

Plan: My solution for Ray was straightforward. After putting him through a workout, I recognized that his repetition speed was too fast. On the leg curl, for example, he started with a noticeable jerk and bounced in and out of the contracted position. Such a style contributes to a disproportionate strength curve, where a trainee is weak at both ends of the movement. Ray was guilty of fast, jerky motion on most of his exercises. I worked with him on correcting his form, and went over important guidelines to follow on each movement. Then, I organized three routines (A, B, and C), which were centered on the equipment he had available at his local gym, and I directed that he do those routines on a five-times-in-two-weeks frequency.

Drive: Does Ray Carona have the drive to relearn his repetition form, focus his intensity on performing only one set, and follow precise directions — all in the quest for building 10 pounds of muscle? Well, that's yet to be determined. But I believe he does — and I'm willing to assist him in his endeavor.


A CALL TO ACTION

Ray Carona studied my Intensive-Coaching material, which is posted on my web site. He phoned me several weeks ago and inquired about my one-day workshop. After talking with him, we both agreed that he did NOT need six consecutive hours of coaching.

With his experience, I felt he could gain the necessary understanding and skill in TWO HOURS. Thus, I charged him $600 for two hours of my time — and I threw in six weeks of online follow-up.

Perhaps you are in a similar situation as was Ray. You need only a little help. Help in establishing a goal, organizing a plan, and staying with it.

Sometimes the difference between bodybuilding success and bodybuilding failure . . . is one or two small steps.

Don't just wonder what your body, with significantly more muscle, COULD look like. Take charge and find out for yourself.

And . . . I'd like to HELP.

Discuss this article | Text Version

FortCollinsFan

Nice forearms brother and a mustache to boot. Looks like the long lost brother of Ray and Mike. This guy even at his age will put on at least 10 lbs.

Good Luck Ell w/ your new trainee.
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tompuderbaugh

Hi Dr. D.,

I'm a long-time member of this site and I've got a question or two regarding your one-on-one program.....

But I can't talk via telephone right now as I'm a Financial Advisor in Tampa and things are a bit hectic right now (to put it mildly!).

So would you please privately send me your email address and I'll respond back to you via email when I get a minute?

Send it to puderbaugh@verizon.net

Many thanks!

Tom Puderbaugh
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bengt

Sweden

I envy those who can have private coaching! It?s a no can do for me, mayby, living in sweden.
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mygo

Hi Dr. Darden,
I gained 10lbs of muscle by following body for life for 2.5 months. That was one year ago and I was weight training 3 times a week, 3 days of cardio and 1 rest day. I have since lost all of the 10lbs of muscle. I have just started using HIT Is there a reasonable amount of muscle I can expect to gain(roughly) by following HIT for 3months? Since we know that I can gain 10lbs with HVT.

Also I was thinking about using the 20mins of intense cardio as used with body for life on the days when I am not doing HIT. Is that a good idea? or should I be resting on non HIT days?
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HIT

Norway

"Then, I organized three routines (A, B, and C), which were centered on the equipment he had available at his local gym, and I directed that he do those routines on a five-times-in-two-weeks frequency."

What does his routine look like?

Looking forward to see the results!
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Ellington Darden

mygo wrote:
Hi Dr. Darden,
I gained 10lbs of muscle by following body for life for 2.5 months. That was one year ago and I was weight training 3 times a week, 3 days of cardio and 1 rest day. I have since lost all of the 10lbs of muscle. I have just started using HIT Is there a reasonable amount of muscle I can expect to gain(roughly) by following HIT for 3months? Since we know that I can gain 10lbs with HVT.

Also I was thinking about using the 20mins of intense cardio as used with body for life on the days when I am not doing HIT. Is that a good idea? or should I be resting on non HIT days?


I'd think the 10 pounds of muscle would return within two months, given that you can push yourself. Forget the extra cardio.

Ellington

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Ellington Darden

HIT wrote:
"Then, I organized three routines (A, B, and C), which were centered on the equipment he had available at his local gym, and I directed that he do those routines on a five-times-in-two-weeks frequency."

What does his routine look like?

Looking forward to see the results!


Two basic whole-body routines, plus a specialized arm plan.

Ellington

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Elaikases


The secret is much more than simply having my coaching attention. It's knowing how to select, with confidence, the best exercises according to the equipment that is available; how to design routines with the right combination of single- and multiple-joint exercises; why the agonistic/antagonistic muscle interplay is important; and why negative-only exercise must be emphasized, yet limited.


That is exactly why a personal trainer is worth the cost.
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robinn3403

This gives me a tremendous amount of hope!
I'm 45 and fear that I maybe too old to make good progress and eventually reach my personal best. Been training off and on for too many years to keep good progress going.
( played alot comptetive golf. got to a 7 handicap )

My wife I have a new son :) so golf game is gone but getting into gym much more often and I can see the difference. Still fat but I'm getting stronger by the workout.
And I do think in actuality I've made better gains as I've gotten a little older.
Would love to train with Dr. Darden but I live too far away. Oh well, maybe some weekend and save my pennies.
RB
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theblade

Arizona, USA

I'm having a blast training a buddy of mine right now, he's 43 and his gains have been just insane. I've eluded to his training in your superhydration forum. Being 43 myself, I'm intrigued, and will have to jump on this bandwagon as soon as my buddy can continue on his own for a while.

Good luck, and will keep abreast of the progress.

John Mckenna a.k.a The Blade.
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strengthmaster

Michigan, USA

RB,

There's more than just hope. It's very
possible to get great results at your age. After more than a year lay-off, and
30 years of on-and-off training, I've exceeded my previous best in muscle size and exercise poundages. I just turned 50 this month. One of my big keys
is having a good training partner. Someone to push you, monitor your form,
time your rest between exercises, and
encourage and motivate you to get those last ball-busting reps. My partner is half my age. I'm a high school football
coach, he's one of my former players.
In my experience, you can push yourself
to a great workout once-in-a-while, but
not on a continuous basis. To get the best possible results, you need a good
coach or a good training partner. Good luck.

Scott
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Marc1000

Ellington Darden wrote:
HIT wrote:
"Then, I organized three routines (A, B, and C), which were centered on the equipment he had available at his local gym, and I directed that he do those routines on a five-times-in-two-weeks frequency."

What does his routine look like?

Looking forward to see the results!

Two basic whole-body routines, plus a specialized arm plan.

Ellington



I'm really pulling for him to add the 10 lbs of muscle and I think he will.

You mentioned that he is throwing a specialized arm plan into the mix. On the days he does the arm specialization workout does he only do arm exercises or does he do other exercises as well? Is the arm specialization plan done every other week?

Thanks,

Marc
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Ellington Darden

The arm cycle is the B routine and it is performed just like I describe it in the revised and improved Bigger-Arms Challenge, which is on T-Nation and on the opening page.

Ellington
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robinn3403

strengthmaster wrote:
RB,

There's more than just hope. It's very
possible to get great results at your age. After more than a year lay-off, and
30 years of on-and-off training, I've exceeded my previous best in muscle size and exercise poundages. I just turned 50 this month. One of my big keys
is having a good training partner. Someone to push you, monitor your form,
time your rest between exercises, and
encourage and motivate you to get those last ball-busting reps. My partner is half my age. I'm a high school football
coach, he's one of my former players.
In my experience, you can push yourself
to a great workout once-in-a-while, but
not on a continuous basis. To get the best possible results, you need a good
coach or a good training partner. Good luck.

Scott


Thanks Scott.
And I think that is the secret that Dr. Darden wrote about here on the site. Having a partner.

I've spk with a few people in the gym. When I describe my workouts they look at me as if I have 4 purple heads. I know haveing a partner is down right essential so I will keep 'interviewing'.
Thanks again pal!
RB
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theblade

Arizona, USA

Ellington,

With the arms cycle, is it an absolute to use the standing barbell curl, or would the preacher curl (on the hammerstrength machine) work just as well.

John McKenna

a.k.a. The Blade.
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Ellington Darden

theblade wrote:
Ellington,

With the arms cycle, is it an absolute to use the standing barbell curl, or would the preacher curl (on the hammerstrength machine) work just as well.

John McKenna

a.k.a. The Blade.


I've not done it that way. Try it and report back?

Ellington

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markcwhite

California, USA

Dr. Darden,

If I may ask, who is on the cover of "THE NEW H.I.T." book? Those are the arms that I'm going for at age 37.

Mark
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theblade

Arizona, USA

Ellington Darden wrote:
theblade wrote:
Ellington,

With the arms cycle, is it an absolute to use the standing barbell curl, or would the preacher curl (on the hammerstrength machine) work just as well.

John McKenna

a.k.a. The Blade.

I've not done it that way. Try it and report back?

Ellington

Dr. Darden.

O.K. I'll be finished my 1 week layoff on Sunday the 30th of March, and I will begin on the same day. I will choose a Sunday, Tuesday, Thursday schedule. Additionally, the only variation to the routine will be using the hammerstrength preacher curl instead of the standing biceps curl with barbell. We have permission to move the hammerstrength machine for the 1 week so it will be directly below one of the chin up bars, and the dip bars are right next to it. The workouts will be conducted at 4:00 pm each day. We will take the measurements at 12:00 noon on Sunday the 30th, and again on the following Friday the 4th of April at the same time. So the only variation to the routine will be the preacher curl instead of the standing biceps curl with barbell.

Unless you have any other suggestions, we will commence on Sunday the 30th of March, and I'll report back next Friday the 4th of April.

Thanks.

The Blade.

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Ellington Darden

markcwhite wrote:
Dr. Darden,

If I may ask, who is on the cover of "THE NEW H.I.T." book? Those are the arms that I'm going for at age 37.

Mark


The guy on the cover of The New HIT is a bodybuilder who has appeared in a number of books published by Rodale. I do not know his name.

Ellington

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spud

His name is Greg Plitt.

http://www.gregplitt.com/

He is on the front cover of Men's Workout this month.
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spud

Of Course Ray is going to add 10 pounds of muscle.

Just looking at the photo of him you can tell that he has outstanding muscular potential. Re read again what Dr Darden says about him being an 8 out of 10 and just look how impressive his muscular girths are when you bare in mind his age, height, weight and very low bodyfat percentage.

All this, and he has Dr Darden tutoring him. Plus he's coming off a high volume split routine. He can't fail.

Muscular potential:For more than 20 years, Ray has been in and out of training. Four months ago, Ray decided to get back into tip-top shape. He's 56 years of age, 5'10" tall, and is married with three grown children. When I measured him on March 10, 2008, he was 184 pounds and supported 15-inch arms, a 44-inch chest, a 33-inch waist, 23-inch thighs, and 16-inch calves. At 8.9 percent body fat, he was very lean for his age. I judged his muscular potential, on a scale of from 1-10, to be at 8. He has well-above-average potential, which is why he's made reasonable progress on a high-volume, split routine. Lately, however, he found his progress was stalled. He called me looking for answers, answers he could understand, sink his teeth into, and apply successfully.
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theblade

Arizona, USA

theblade wrote:
Ellington Darden wrote:
theblade wrote:
Ellington,

With the arms cycle, is it an absolute to use the standing barbell curl, or would the preacher curl (on the hammerstrength machine) work just as well.

John McKenna

a.k.a. The Blade.

I've not done it that way. Try it and report back?

Ellington

Dr. Darden.

O.K. I'll be finished my 1 week layoff on Sunday the 30th of March, and I will begin on the same day. I will choose a Sunday, Tuesday, Thursday schedule. Additionally, the only variation to the routine will be using the hammerstrength preacher curl instead of the standing biceps curl with barbell. We have permission to move the hammerstrength machine for the 1 week so it will be directly below one of the chin up bars, and the dip bars are right next to it. The workouts will be conducted at 4:00 pm each day. We will take the measurements at 12:00 noon on Sunday the 30th, and again on the following Friday the 4th of April at the same time. So the only variation to the routine will be the preacher curl instead of the standing biceps curl with barbell.

Unless you have any other suggestions, we will commence on Sunday the 30th of March, and I'll report back next Friday the 4th of April.

Thanks.

The Blade.

Ellington,

I just finished my second workout of the arms cycle as I described above. Incredible, the steroid accusations are flying. The last workout in the arm cycle will be on Thursday, I will do the measurements as mentioned earlier, and forward you the results.

The Blade.

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mygo

Hi Dr. Darden,
I am fairly confused on what my diet should consist of while following HIT. Previously I was using body for life's meal plan, but it seems you are suggesting higher carbs? Is that correct? Should I be eating 6 meals a day like body for life suggests too? Kinda of confused since ever one seems to say high protein is the way to go.

Also should I go to the gym if my muscles still hurt from the previous workout?

Finally. Do you believe there is really such a thing as a hard gainer? If so how do I know if I am one and should I train or eat any differently?
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theblade

Arizona, USA

theblade wrote:
theblade wrote:
Ellington Darden wrote:
theblade wrote:
Ellington,

With the arms cycle, is it an absolute to use the standing barbell curl, or would the preacher curl (on the hammerstrength machine) work just as well.

John McKenna

a.k.a. The Blade.

I've not done it that way. Try it and report back?

Ellington

Dr. Darden.

O.K. I'll be finished my 1 week layoff on Sunday the 30th of March, and I will begin on the same day. I will choose a Sunday, Tuesday, Thursday schedule. Additionally, the only variation to the routine will be using the hammerstrength preacher curl instead of the standing biceps curl with barbell. We have permission to move the hammerstrength machine for the 1 week so it will be directly below one of the chin up bars, and the dip bars are right next to it. The workouts will be conducted at 4:00 pm each day. We will take the measurements at 12:00 noon on Sunday the 30th, and again on the following Friday the 4th of April at the same time. So the only variation to the routine will be the preacher curl instead of the standing biceps curl with barbell.

Unless you have any other suggestions, we will commence on Sunday the 30th of March, and I'll report back next Friday the 4th of April.

Thanks.

The Blade.

Ellington,

I just finished my second workout of the arms cycle as I described above. Incredible, the steroid accusations are flying. The last workout in the arm cycle will be on Thursday, I will do the measurements as mentioned earlier, and forward you the results.

The Blade.

Ellington,

Well, I'm done, sorry it took so late to get back to you. I've completed the arm cycle as mentioned above, my upper arms went from seventeen inches to a cool seventeen and a half.

In terms of the workout, I really liked how doing the preacher curls worked in conjunction with the chin ups. It added a nice touch of isolation to the mix.

I can definitely see the difference in my upper arms, as can everyone else. The largest gain seems to be in the triceps, they are really jumping off the page now.

In addition, I found the 7 day layoff prior to starting the cycle to be a nice precursor.

For what it's worth, in addition to my regular diet, I also consumed a gallon of whole milk per day, along with my favorite Nestle's Quick chocolate mix. Whenever I'm bulking up, that's my secret weapon,....along with HIT of course.

John.

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