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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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The Ultimate Lat Routine
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Ellington Darden

jack32 wrote:
Dr. D,
I always used the Behind Neck machine when I trained at Roger Schwab's Nautilus.

Most folks cheated on this exercise, bringing there arms forward and using the chest muscles.
Now that I have a Bowflex Ultimate 2, with the adjustable lat tower, I can mimic this exercise on the Bowflex by placing the pin in the 4th hole, using the grips in a hammer style, grasping the right grip with the left hand and vise- versa for the left hand.

It really has the feel of that old Nautilus machine.

To really isolate the lats, I adjust the pin to the 2nd hole, and use the hand cuffs and drape them over the forearms in the above mentioned criss cross fashion. Great stuff!


Thanks for that tip.

Ellington

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SanSooMan

Dr. Darden,
I own two Negative Attitude pieces and am wondering if you think there is a differnce in the effectiveness between the negative chin-up and the negative behind-the-neck PULL DOWN? I just realized I am writing this on the wrong subject, oh well. Thank you, Chris.
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Ellington Darden

SanSooMan wrote:
Dr. Darden,
I own two Negative Attitude pieces and am wondering if you think there is a differnce in the effectiveness between the negative chin-up and the negative behind-the-neck PULL DOWN? I just realized I am writing this on the wrong subject, oh well. Thank you, Chris.


Yes, I believe there is a difference. But I'm not sure which one is better. I'd like to hear your opinion?

Ellington

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Myself0101

Dear Dr Darden
I find that the best Lat routine is the Pullover/Chinup combo you suggest in your new book, however i have a little twist.
I perform the Pullover +/- and the chinup in the same manner, but once i fail on the positive of the chinup i use a bench to continue performing extra negatives to failure. Would you agree with this method?

Euan
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Ellington Darden

Myself0101 wrote:
Dear Dr Darden
I find that the best Lat routine is the Pullover/Chinup combo you suggest in your new book, however i have a little twist.
I perform the Pullover +/- and the chinup in the same manner, but once i fail on the positive of the chinup i use a bench to continue performing extra negatives to failure. Would you agree with this method?

Euan


That's a way to do them both . . . and a good one.

Ellington

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Russia R-V

Hello! We from Russia, wish to advance system HIT in our city! Help us Arthur Jones
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mmmbort

Finally! I'm feelin' the burn. I've been working out for close to 6 years now, and I've always had a problem training my lats. I did this workout on Monday, and today, I'm feeling the best burn I've ever felt in my lats...

Thanks!
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matt1803

Kentucky, USA

Dr. Darden,
My name is Matt. I'm 5'8" and 145 lbs. I have been doing the Hard Body Challenge diet and strength training routine you describe in your Bowflex book for two weeks now. Considering my size, is this diet for me? I want to gain muscle but I'd like to lean up some too.

After the six week challenge or when I get to the leaness I'd like should I slowley increase the amount of calories I'm eating. Right now it is 1900/day. Is this too little for my size? Maybe I'm lean enough now. If so, what should be my calorie intake? Thanks for your help.

Matt
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Ellington Darden

Matt,

I'd say at your height, weight, and age, you do require more calories per day than 1900. My guess would be 3000.

Why don't you ask your question on the main forum section. You'll get plenty of interesting answers.

Ellington
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dennisf

Dr. Darden-

I am just getting started with HIT. My question I am not sure which routine to start with to incorporate a full body work out? I thought I would start with the arm, chin, tri, legs work out to get used to the slow reps for the first 2 weeks but then when do I incorporate the back lats,chest etc. and how often?

Sorry for all the questions...
Dennis
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Ellington Darden

Dennis,

"The New HIT" has a boatload of routines. You need to go from simple to complex and that's what the 12-month plan supplies.

Ellington
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aikidoka

What's the purpose of lying crossways on the bench? I tried that but my lower back doesnt care for it and I've done the pullovers lying normal on the bench since then.
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Ellington Darden

Lying crossways on the bench, if it's done properly, helps with flexibility in the chest and spine.

Ellington
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Michael Petrella

Ontario, CAN

I own a Pullover/Torso Arm double machine. Im getting A behind the neck double machine tommorow. All I need now is a rowing torso machine and Im set.

Michael
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tyciol

Ontario, CAN

Those look like pretty complicated machines.
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tc16

A question for Franco or Ellington, I am going to start the lat routine next week and I wonder if you had any more thoughts on including the 1 min chin. Going by the responses to the posts, Franco, you may have tried this.

I would like to include the 1 min chin into the lat routine, I'm assuming that you would start with that first and drop the negative only chins at the end.
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Ellington Darden

tc16 wrote:
A question for Franco or Ellington, I am going to start the lat routine next week and I wonder if you had any more thoughts on including the 1 min chin. Going by the responses to the posts, Franco, you may have tried this.

I would like to include the 1 min chin into the lat routine, I'm assuming that you would start with that first and drop the negative only chins at the end.


Interesting. I've never done the routine in that order with the 1-minute chinup first. You may be on to something. Try it and let us know how the routine feels?

Ellington

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tc16

I will be trying it for the first time on sunday. Will let you know how it feels, it does look like a very productive routine.
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tc16

Just done the routine last night, it feels really good, starting to stiffen up this morning. I found you could emphasise the back on the neg part of the chin, obviously I had to use less weight than normal on the sght arm pullover but as its the first time Ive used the bent arm with a barbell I found I went a bit heavy at first and could only do about the same weight.

It does seem a bit tricky to perform properly. My arms were recovered for the pulldowns and I got a lot more reps than I thought I would. I had a pump of an inch on my chest as well, can recommend it. I will be doing it again on thurs.
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mpx

I returned to my old gym that was recently upgraded with a few more Hammer Strength machines. This place also has about 10 old Nautilus machines. I remember using these very same machines when this gym first opened some 22 years ago.

At the time I could not handle more than the F plate for 12 reps. Yes it has a weight stack in A-Z letters. A few days ago when realizing they still had these machines in a different section of the gym I decided try the pullover machine.

I was able to get over 30 reps with the stack before I gave up and this wasn't to failure. My question is this...is there some sort of cam adjustment on the machine that doubles or triples the weight?

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Ellington Darden

mpx wrote:
I returned to my old gym that was recently upgraded with a few more Hammer Strength machines. This place also has about 10 old Nautilus machines. I remember using these very same machines when this gym first opened some 22 years ago.

At the time I could not handle more than the F plate for 12 reps. Yes it has a weight stack in A-Z letters. A few days ago when realizing they still had these machines in a different section of the gym I decided try the pullover machine.

I was able to get over 30 reps with the stack before I gave up and this wasn't to failure. My question is this...is there some sort of cam adjustment on the machine that doubles or triples the weight?



There is no cam doubler. What you might try is negative accentuated. Go down with 2 arms. Pause and go back with only 1 arm. Down with 2 and back with the other. Alternate back and forth for 6 reps with each arm.

With about 70-75% of the weight stack, that should provide you with a productive lat workout.

Ellington

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mpx

That didn't work either!The plates go from A to S and still on the one arm negative it's too light. I took a selectable pin from the decline Pec dec machine and inserted it near the top of the stack on the P.O. machine and then hooked a 25lb plate on it.

So the whole stack plus the 25lb plate provided enough weight for 8 good controlled reps!I think once I get to 12 reps I can probably hang another plate on the other side of the weight stack. Got the idea from watching a Ronnie Coleman training video on you tube last week.

I also noticed my gym has a bicep machine,tricep machine,the ab machine discussed in another thread,abductor machine,lateral raise machine,torso machine and a weighted dip/chin combo machine. These are all vintage and the odd thing is that barely anyone uses them!I enjoy how they feel on the target muscle.
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Apoc

Ben_R wrote:
We are often reminded the importannce of TUT yet this routine, without resting between sets as is suggested, appears to exceed most people's ideal TUT, if we assume that is 40-90 seconds. How does one reconcile between the two?


Good question... Anybody have an opinion on this?
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Ellington Darden

Apoc wrote:
Ben_R wrote:
We are often reminded the importannce of TUT yet this routine, without resting between sets as is suggested, appears to exceed most people's ideal TUT, if we assume that is 40-90 seconds. How does one reconcile between the two?

Good question... Anybody have an opinion on this?


In the 5-exercise routine, when I note to . . . go immediately to the next exercise, doing so actually takes from 3-10 seconds. Yes, you move as fast as possible between the 5 exercises. But there's still a brief rest between them. The TUT is not continuous through the entire 5. Each one is a separate TUT.

Ellington

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Richy

Ellington,

looking at the lat routine and your comments about how a nautilus pullover machine is better than the dumbbell version..

would a straight arm cable pushdown not be better as this movement should not involve the chest like with dumbbell pullovers

??

Cheers

Rich
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