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


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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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Ellington Darden

Mark,

Great little device. Thanks.

Ellington
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chowe2

Tennessee, USA

markadam wrote:
Dr. Darden;

I have been doing HIT now for some time, and love it. I have gained considerable amount of muscle in the process. I also came across this great little timer that makes it much easier to stay to the timings of the reps.

You can set 2 different durations and a counter of reps as well. It is inexpensive (20 bucks) and has made my workouts easier in the process. If you have a chance, you can find it at: www.gymboss.com

take care.

Mark


say I wanted to time the positive and negative of a biceps curl second by second. what if I clamp the timer on a pair of shorts and set it where it will go off every second where I feel the vibration or hear the alarm go off every second? would it do that?

being I have no training partner, this would be useful.
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markadam

Ontario, CAN

Hi there;

I just tested it out and here is what I found:
1) You can have vibrate, chime or both
2) It does clip onto your shorts
3) The minimum time seems to be 2 seconds per rep (I guess to give the chime or vibrate time to reset?) But isn't 2 sec a little quick to be doing reps anyway?

Anyway, good luck.

Mark
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chowe2

Tennessee, USA

I typed my reply in a confusing manner. Sorry! when I said second by second, I didn't mean that I do bicep curls in 2 seconds. I just meant that I would like for it to vibrate every second so that I can time my positive and negative on any exercise (in which case, I do 3-4 seconds up, and 3-4 seconds down on most, but slower on others) but since you said that it goes off every 2 seconds minimum, then I don?t guess it does. nonetheless, it would still do the job.
chance
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tibix

Dr. Darden,

I have two questions concerning HIT training.

1. How much muscle gain shall I expect with proper HIT training as a hard gainer per month? Timothy Ferris claims that he gained 34 lbs of muscle per 28 days. In Colorado Project Mr. Viator gained 45 lbs . On the other hand, many trainers says that with proper training and great nutrition you cannot gain more than 2-3 pounds of solid muscle mass per month. so where is the truth? What is the average gain you experienced in your average trainees?

2. How many negative reps shall I do after failure. Shall I go to the failure with the negative reps too? ( when I cannot do a slow negative motion)

Thanks very much for your advice Mr. Darden
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Ellington Darden

tibix wrote:
Dr. Darden,

I have two questions concerning HIT training.

1. How much muscle gain shall I expect with proper HIT training as a hard gainer per month? Timothy Ferris claims that he gained 34 lbs of muscle per 28 days. In Colorado Project Mr. Viator gained 45 lbs . On the other hand, many trainers says that with proper training and great nutrition you cannot gain more than 2-3 pounds of solid muscle mass per month. so where is the truth? What is the average gain you experienced in your average trainees?

2. How many negative reps shall I do after failure. Shall I go to the failure with the negative reps too? ( when I cannot do a slow negative motion)

Thanks very much for your advice Mr. Darden


Go back to my opening page and skip down under the third section and click into Archives. Toward the end there's an article called, "The Potential for Huge Muscles." Read it. Having long muscles is the key to building muscular size and strength quickly.

Ellington

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JDBass

Florida, USA

Dr. Darden,

I've noticed in reading your material that you used GH&FC quite extensively during the 90's for training clients. Living in Gainesville myself and working out there on a regular basis, I can see why you used it- the sheer amount of MedX and Nautilus machines is amazing! My question to you is during your time there, did you meet/train anyone that you could recommend as a trainer? I've been using HIT for the past two years off-and-on with mixed results, but as you have stated here, the best results are usually experienced when someone (who is knowledgeable in what you are doing) is there to push you to and past your physical limits. I would be most appreciative of any help you can give me. Thanks.
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Ellington Darden

JDBass,

I visited the GHFC a couple of months ago. Joe Cirulli's personal assistant, Debbie, knows what HIT is all about. Why don't you ask her to recommend a trainer for you?

Ellington
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JDBass

Florida, USA

Ellington Darden wrote:
JDBass,

I visited the GHFC a couple of months ago. Joe Cirulli's personal assistant, Debbie, knows what HIT is all about. Why don't you ask her to recommend a trainer for you?

Ellington


Thank you Dr. Darden. I will do just that.
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decooper

Hi Dr. Darden,

Ive been using the HIT system for some time now, but recently have begun including some sprint interval training an additional two days/week. Obviously my body is becoming exhausted and thus I was wondering what the best method for staggering my HIT training with my sprint training would be? Thanks.
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valeron

All greetings, I thin and me am necessary advice how to recover! Doctor Darden if you read write to me, you have an information on it.
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valeron

Hello Doctor Darden poorly I understand English, there can be mistakes. I from Russia help me advice, I very thin growth of 180 sm weight of 65 kg. I eat many 6 once a day, training only 2 times a week. Very high metabolism in  how from it to get
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Ellington Darden

valeron wrote:
Hello Doctor Darden poorly I understand English, there can be mistakes. I from Russia help me advice, I very thin growth of 180 sm weight of 65 kg. I eat many 6 once a day, training only 2 times a week. Very high metabolism in  how from it to get


Eat more calories per day. Drink more water. Get someone to push you through your workouts. Sleep one more hour each night.

Ellington

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valeron

Many thanks for advice Doctor Darden as soon as I have started to do exercises with accent on negative movement, force has increased and a few volume. I accept , , , B6, waters of 2,5 litres a day. But a set of weight very much and ve
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Mark_Htown

Dr. Darden

I really feel blessed to have purchased a bowflex machine that included your bowflex body plan book. Since Aug 2007 I have applied your eating plan and the HIT concepts you teach. I have dropped 16% body fat (Now 15.7%), 40 pounds (Scale weight) and 6-6.5" in my waist. Lately I have been stuck in scale weight. I have decreased Body Fat by 2% but gained about 4 pounds in the process. I am 5' 11" and currently weigh 220 lbs.

My goal is to get down to 10% body fat and a 180-185 scale weight. I do a full body workout MWF 4 lower/5 Upper body routines and adhere to your 1300-1500 Cal. eating plan with a break after 6 weeks. Can you give me some suggestions on how to proceed.

Great stories in your new book.

Thanks Mark
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Ellington Darden

Mark,

With most people, each time they repeat the 6-week plan their results are about 30% less than they were previously.

It may take you 12 more weeks to reach your goal. Be consistent and stay focused.

Ellington
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JDBass

Florida, USA

JDBass wrote:
Ellington Darden wrote:
JDBass,

I visited the GHFC a couple of months ago. Joe Cirulli's personal assistant, Debbie, knows what HIT is all about. Why don't you ask her to recommend a trainer for you?

Ellington

Thank you Dr. Darden. I will do just that.


Well Dr. Darden, I did as you suggested and had my first meeting with a trainer within a week of your reply. The problem was, not a single trainer she suggested actually ascribes(-ed) to low-volume HIT.

For them, it was all about periodization and multiple sets with split routines (5x4-6, 5x6-8, 5x8-10). And (as usual) they couldn't give me a real answer why, biologically or otherwise, their way was better than 1 or 2 sets/whole body/no periodization. I should have figured, but one should still hope, right??

So, instead of spending $1000 on a useless personal trainer, I spent $15-20 on your book 'The New HIT', and I'm much happier with my investment. I've started gaining muscle and strength again, and I'm eating better. Still looking for someone with more/better experience to take me through a HIT workout, just to see how close I am getting in my own, but that is no longer a top priority- thanks to your most excellent book.

So, in a roundabout way, your advice advice was still successful! lol. Thanks again for all that you do, Dr. D, and living true to your word. This guy appreciates it.

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Olddog99

What a great post, I have trained others and have provided them with great results, a result is more weight lifted , bigger muscles, more funtional, faster, jump higher, ect.
It is no surprise that within my own training, i could never get the same level of result. I have been relutant to get a trainer for the many reasons AJ has mentioned, Most trainers still do not slightly or fully understand the fundamentals of using weights to increase performance.

Coaching and potential will go along way. All the other things aside, "heart, desire, work ethic" these things can be learned and taught by a good coach, Why does that plyer perform so well , he has "heart" , maybe that player learned that aspect from a good coach. It is no surprise to myself, that as stumburn as i am, My best performance as a player have been because there was a good caoch present and active.

As a trainer, for individuals and teams the winning teams were a result of a good coaching staff, I was just part of that staff.
If you can learn anything here, and want the best results, think this way, take the money you were going to spend on suppliments, hire a PT that is knowledgable in HIT, do 14 workouts spend 412 mins ( 30 mins per WO)in total time, and I will bet you have that 10 to 15 lbs of muscle that you intended to get but never achieved.

I have been doing HIT principles for over 23 years, I have had good results but never spectacular, this has been my own fault, due to the restrictions mentioned by Dr D in the first post.

get a caoch , give it try, do it three times a years, you most likely will be they person you want to be, learn from the mistakes of others, If I would have done it istead of all the money wasted on supps, so called secrets, and other such wasted efforts, GET a coach,
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Tomp1122

Dr. Darden,

I bought your book this past weekend and was absolutely amazed at the results which can be achieved if the program is carefully followed. I plan to start the program on Saturday.

I have a couple of questions. I work out at the local Y and generally, there are only a few people around in the free weight section who could provide assistance as spotters for the bench.

It seems it may be a little dangerous to train to failure on the bench without a spotter nearby. Is the Hammer Strength bench press an adequate substitue?

Secondly, in your book, you recommend starting phase I with only a handful of lifts. I've been lifting for years and have good size but poor only moderate. I have 17" arms but if I could lose about 25#, I'm sure they would look better with the increased definition.

Is it acceptable to begin with the extra arm training with the pre-exhaustion Bi and Tri routines in Phase I or should I wait until Phase II?

I'm looking forward to the progress.

Tom
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Ellington Darden

Tom,

You can use the Hammer bench press. But I would not do the pre-exhaustion routines until Phase II.

Ellington
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Greenythehitman

New Hampshire, USA

how can i apply hit philosophy too women without scaring them away?
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Ellington Darden

Greenythehitman wrote:
how can i apply hit philosophy too women without scaring them away?


Good question. Why don't you direct it to members of the Discussion Forum? The answers should be very interesting.

Ellington

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Elaikases



So, instead of spending $1000 on a useless personal trainer, I spent $15-20 on your book 'The New HIT', and I'm much happier with my investment. I've started gaining muscle and strength again, and I'm eating better. Still looking for someone with more/better experience to take me through a HIT workout, just to see how close I am getting in my own, but that is no longer a top priority- thanks to your most excellent book.

So, in a roundabout way, your advice advice was still successful! lol. Thanks again for all that you do, Dr. D, and living true to your word. This guy appreciates it.



I have to agree about my experiences with the book vs. personal trainers as well. ;)

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mmafan

I have observed the same thing but never verbalized the phenomenon. Although, I am not a professional trainer but as the saying goes "in the land of the blind, the one eyed man is king." I've introduced a number of people to HIT and found myself over the years casually training folks in HIT at my gym back home (I'm currently deployed).

I initially had the "teach a man to fish" philosophy but found that a number of folks craved the "task master" to stand over them and focus their efforts. My attempts to be at the gym a couple of days a week for 20-30 minutes have turned into 5 days a week for 2-3 hours! Another victim of HIT success I suppose ; )
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mmafan

Greenythehitman wrote:
how can i apply hit philosophy too women without scaring them away?


Greeny,

My experience is that introducing women to HIT has been easier than introducing men. Reason being, most men think that they have read a M&F article or played football in high school so therefore know everything about lifting weights!

Women on the other hand, for the most part, don't carry the same baggage. I generally explain that weight training is an important part of the fitness triad. Most women already appreciate cardio and stretching and may have dabbled with resistance training (often with Nautilus machines.)

I use that as the jumping off point to talk more about resistance training (yes, I use the word resistance vs. weight training as it sells well women) and HIT. When I get much anticipated stone wall response of "I don't want to get big," I explain the science behind the theory with a concentration on genetic potential and the role that testosterone plays.

I will point out that most if not all female "body builders" are synthetically enhancing with steroids and that most resistance trained females get physiques similar to Jessica Bael (insert your own fit female actress.)

Also to alleviate that anxiety, I point out the place that the equipment they are already familiar with (Nautilus) had in the genesis of the theory. Side note: I don't know how or why but people often associate Nautilus machines with "fitness" and not building muscle.

However, when dealing with females, this works to my advantage because the intimidation factor and negative stigma associated with weights is eliminated.

I run them thru a full body routine, with "light" weight selections and have them concentrate on slow deliberate movements. I feel this also contributes to lessening the anxiety because they aren't seeing you load up half the weight stack. Going slow also aids me as the trainer by allowing me to issue calm and affirming instructions.

Finally, perhaps more so than men, women are multi-taskers and world conquerors. They like to do Yoga on twice a week and cardio every day that they can. They are picking up kids, fixing lunches & dinners, and keeping their families happy and healthy.

When you introduce them to another training device that will get them results with less time invested, while still allowing them to do other ?fun? exercises and take care of business, they will embrace HIT.

I have been training my wife in HIT for years. She initially had the reservations about becoming "big" but she is a rational woman and dove into it. She is now one of HITs biggest advocates and tells all of her girlfriends about it.

She is in her late 30?s and is a fox with great body. With advertising like that, HIT sells itself to other women.
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