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
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"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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bday

Bowflexman

More information on your diet would be interesting , especially how you drop 5% body fat in 2 weeks , thats impressive .

bday
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HeavyHitter32

Does anyone who performs the Bowflex Leg Press find it provides any glute stimulation? I don't feel much of it from this movement.
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bowflexman

Oregon, USA

dgm,

I started on the PowerPro UXTL and moved to the Ultimate Bowflex. I personally prefer the Ultimate. It's a great machine and I can work every muscle group to a high degree of intensity. The results are certainly worth paying the extra for this model.

Regards,

Bowflexman
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bowflexman

Oregon, USA

AESCOP... If you are looking at increasing your number of pushup repetitions you should probably work your chest differently that your other muscle groups. Stick to the HIT Routing for back, arms, shoulders and legs and focus on repetition exercises for your chest. This will condition you to achieve higher pushup reps.. It's always good to mix it up so give it a try.... good luck!
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bowflexman

Oregon, USA

David,

I am very lucky in that I have a fast metablism which allows me to drop 5% body fat in 2 weeks. It also have a very high lean body mass. I would suggest that you focus your efforts on building muscle mass, this combined with a responsible diet is absolutely the best way that I know to build the fat burning muscles you need to reshape your body and reduce fat. Superhydration is key.. Drink 5-10 liters of ice cold water per day as this acts as a transport system for the fat.. exercise in the morning before breakfast. Remember to get plenty of rest between workouts! Good luck!

Bowflexman
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Bowflexdude

Hi Andy.

After reading Dr. Darden's new HIT book I have embarked on the "6 month HIT Course for Explosive Growth" from the book. I'm currently in Phase 1 (the getting lean phase)and am using the training program and diet from the Bowflex Body Plan because I have about 25 pounds of fat to lose.

I also train in martial arts three times a week, on my non-lifting days. Giving up martial arts is not an option for me but I'm fearful that the 6 day a week training is going to retard my progress or worse!

As a martial artist yourself, I was wondering if you had any suggestions as to how I can continue my martial arts training and still get the maximum muscle building benefit from my HIT and resistance training?

Thanks for your assistance,

Raffe
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parker1

Hi Andy,

Great job and congrats on your success!

You allude to a "sensible diet"...can you expand on your perception of what you consider sensible?

Thanks,

Parker
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parker1

My apologies; meant to ask your thoughts regarding a "reasonable diet",

Thanks!
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aikidoka

Hi Andy,

Seeing your stats has encourged me as we are near the same age, height and also frame. I am 6', 37yrs old, 185lbs. I am not as lean but focusing on this more after reading The New HIT book.

I was wondering what brand dip belt you used in the book.

Thanks,

Mark
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DCooper

Andy,
I was wondering how many calories you take in on a consistent basis? Also, does the superhydration work that well in controlling your body fat? Thanks for any help.

Dan
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bowflexman

Oregon, USA

Hi Dan,

When I'm dieting I reduce my calorie intake to around 2000. I normally consume on average 3000-3500 per day. Superhydration is the key to metabolizing the fat stores.. I drink 1 gallon of iced water per day on average and always during a workout.

Regards,

Bowflexman
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BSchank

New Jersey, USA

Andy, I'm interested in your answers for the following questions.

Do you always lift only twice a week or is that when you're just getting ready for a photo shoot? Also, do you stretch and flex your muscles after a workout? I forget where I've seen it but I know that I've read somewhere that flexing your muscles is important? I was just wondering your take on that.
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ics1974

bowflexman wrote:
GC

I have done squats with the Bowflex. The xTreme Bowflex actually has the best squat set-up and platform compared with the Ultimate and the PowerPro. As with any exercise I suggest a couple of good warm up sets before you increase the resistance.

Regards,

- Andy


Andy
I regards to what you said about warm up sets.
Do you do a warm up set for every exercise ? If so how many warm up sets do you do. How much weight do you use for the warm up sets and how many reps.

Thanks

ICS
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BrianS

New Mexico, USA

How many of you are using a Bowflex exclusively to work out on. I just purchased an Xtreme XTLU. I really like it a lot, but have used free weights all of my life up until now. How likely are you to gain as much muscle on the Bowflex as you are using free weights?
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mudougo

I just have a question? I enjoy running on the teadmill. Is it gonna hurt my hit training if I run on the offdays?
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PHS

Andy:

Can you give us the specifics of your diet plan that you have perfected over the last 10 years? Thanks.
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bowflexman

Oregon, USA

I actually run on my off days. I limit my runs to shorter distances no futher that 4 miles at a fast pace. I find running helps me lean up especially close to photo shoots.. overall it's a great all over body workout!

Regards,

Andy
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BSchank

New Jersey, USA

Andy,

When do you run for the most part: in the morning before eating or sometime throughout the day/night?
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wazzup

seems a bit too much... going from 9% to 4% (unassisted with steroids)

Let's say I'm 80 kilo at 9% (7.2 Kg Fat). If I drop to 4% that would be a drop to 3 kilo fat, so I'd have to lose 4.2 kilo fat in 2 weeks, that's assuming there's no muscle loss at all (which is rather unlikely at those percentages and especially at that speed of weightloss).

I'm not buying it.
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mmtbb

Bowflexman,

Thanks for your comments! I was trying to email you, but there is some tech problem. I wanted to ask you a favor. please PM me. Thanks
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Ciccio

mmtbb wrote:
Bowflexman,

Thanks for your comments! I was trying to email you, but there is some tech problem. I wanted to ask you a favor. please PM me. Thanks


No disrespect to Andy, he's a dedicated athlete and in great shape, but to seek advice from him for dieting is the same like asking Ronnie Coleman how to add that much muscle.

Andy is definetely genetically gifted with very low overall body-fat and the average trainee will never ever reach this chisseled look, whatever he will do.

And to come only as close as he can will take him much more time and struggles.
Re-read ED's articles in the respective section here and this becomes rather obvious.

Regards,

Franco
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mmtbb

Hahaha

The last thing I would ask ANYONE is about diet. I am very "skinny" with a completely natural 5% body fat even though I eat 2000+ caleries a day!

No, I wanted to ask him how big his arms are, but didn't want to make him feel uncomfortable so I asked him PM me.

He looks great, and perhaps at my greatest potential and years of training I could possible look like him. Once again, at my greatest potential.

Anyway, I figured if I could get some quick measurements, I could see how far I have to go. That probably sounds stupid, huh?
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Ciccio

mmtbb wrote:
Hahaha

The last thing I would ask ANYONE is about diet. I am very "skinny" with a completely natural 5% body fat even though I eat 2000+ caleries a day!

No, I wanted to ask him how big his arms are, but didn't want to make him feel uncomfortable so I asked him PM me.

He looks great, and perhaps at my greatest potential and years of training I could possible look like him. Once again, at my greatest potential.

Anyway, I figured if I could get some quick measurements, I could see how far I have to go. That probably sounds stupid, huh?


hey mmttbb,

My post wasn't directed towards you personally but to all the earlier posters in this thread asking for advice on cutting.
I just hit the Q and not the R-button without thinking about:)

To Andy:
He looks great indeed and I for my part will never be THAT ripped (not beeing very fat either with 10-12%"normal"BF) nor do I deserve it.
About his arms, that's probably very duable for you. They're not "massive", just very defined with short muscle-bellies and long tendons.

Good luck for your quest to improve your body,

Franco



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Lukashenko

I have been using system of high intensity training for 2 weeks and succeeded a bit. My weight is 90 kg & my height 180 cm. I want, first of all, to mould vivid musculature & put on weight trough increasing muscular mass up to about 100 kg. Achieving that is enough for me & during next trainings I am going to maintain my musculature & improve some of its parts.

That is why I would like to ask you, if there is an application system adapted to my demands, training system for amateurs like me? And the other question is if there is use in my case to continue trainings according to your system, if I do not pursue high achievements in bodybuilding.
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chizase

Andy-

I have trained in the gym before, but am brand new to the HIT program and honestly have been out of the gym for almost 2 years. I just completed Dr. Darden's new HIT book, and while it excited me to get back into shape, I am a little leary about starting back up. I have a couple questions:

1) Is it possible to hit the ground running with this thing (HIT)? If not, what do you suggest I do to ease into it?

2) Do you ever mix and heavy lifting (not necessarily multi-sets, but less reps) into your routine, or do you try to keep it in the single set, multiple reps range? Is there any room in HIT for working heavy weights into the program?

Thanks for your time & imput -Ryan Chase
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