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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The New HIT Revolution
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Ellington Darden

Steve,

For best results, do your HIT and your surfing on the same days. Then rest for several days between them. You can get used to such a schedule -- but it will take several weeks -- and both will profit.

Ellington
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SteveOz

Thanks Ell, much appreciated!! :)
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BCM

Dr Darden,

I read your book in under a day. It was the first exercise mantra that made sense and got me excited about training. Thanks for the great work.

I have been on the plan for about 8 weeks and see obvious changes in my chest/shoulders/arms especially.

I have a problem with my right shoulder that prevents me from full ROM on the bench. The shoulder feels like it will pop out, but I know I'm not working my chest to failure.

Now on to some quick questions...

1. Should I decrease the weight on bench and do more reps till failure, or keep the weight high and only do 3/4 of the motion?

2. I find that after my workout on bench, if I lift the heavy weight and hold it for 20-30 seconds, I get a serious burn. Is this recruiting the same muscles? Is this a valid way to work the chest while minimizing the shoulder stress?

I appreciate the great work you are doing. Keep it up.

Brad
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markcwhite

California, USA

Dr. Darden, got another question, would it be ok to do the HIT workout without the abdomen and oblique part at the same time, meaning do the HIT at about 3:00pm and then do the ab workout at about 6:30? The only reason I ask is because I do my HIT workout at my shop, and it's not the best place to be on the floor. Would it be counter productive?
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Ellington Darden

Brad,

What you're suggesting for your chest (reducing the weight, followed by heavier holds) sounds fine. And yes, the holds involve the same muscles.

Ellington
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Ellington Darden

markcwhite wrote:
Dr. Darden, got another question, would it be ok to do the HIT workout without the abdomen and oblique part at the same time, meaning do the HIT at about 3:00pm and then do the ab workout at about 6:30? The only reason I ask is because I do my HIT workout at my shop, and it's not the best place to be on the floor. Would it be counter productive?


Sure, that will work.

Ellington

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markcwhite

California, USA

Dr. Darden,
Question, If you do a set and get to 12 reps with out failure, should you stop and load more weight and try again for failure at 8, or just push it out until failure?

Mark

PS. Thank you for sharing with all of us your knowledge...
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Ellington Darden

markcwhite wrote:
Dr. Darden,
Question, If you do a set and get to 12 reps with out failure, should you stop and load more weight and try again for failure at 8, or just push it out until failure?

Mark

PS. Thank you for sharing with all of us your knowledge...


If you can do 12 reps . . . keep pushing and do as many as possible. Then, up the resistance at your next workout.

Ellington

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markcwhite

California, USA

Thank you Dr. Darden
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markcwhite

California, USA

The questions just keep coming, I don't seem to be getting a lasting pump from my arm or chest workouts. I'm doing beginning HIT 1. The pump last for about 30 min. after my workout, and the next day I feel fine with no fatigue at all, and no soreness. I do feel my legs and shoulders a bit sore but that is all. I am doing 8-12 reps to MMF. What should I do?

Mark
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BCM

markcwhite wrote:
The questions just keep coming, I don't seem to be getting a lasting pump from my arm or chest workouts. I'm doing beginning HIT 1. The pump last for about 30 min. after my workout, and the next day I feel fine with no fatigue at all, and no soreness. I do feel my legs and shoulders a bit sore but that is all. I am doing 8-12 reps to MMF. What should I do?

Mark


I have the same issue. I go to MMF on an exercise, but I feel fine the next day. No soreness at all. Am I not really pushing myself enough?

I keep having to resist the temptation to do another set.
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tomharkus

Dr Darden and all in the forum

I have a quick question. I do HIT, mainly for time restraints. However, as muscle growth is dependent on microtears and then rest, surely HVT (to failure) would just increase microtears and therefore antagonise muscles into more growth, as long as you take off enough rest.

My theory is that if you do HVT and have enough rest in between sessions, you may potentially have better results than HIT. Although probably only slightly better and an unbalanced life, as HVT takes up too much time?

I read Dr Darden's theory on this; i.e. recruitment of muscle fibers and so on. But surely whilst set 2 would recruit the same fibers, it would tear more?

I would appreciate your thoughts on this

Cheers

Tom
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slosjo

Dr. Darden-
I am new to your forum and this is my first post. First of all, I would just like to say that your participation in this forum is a great thing. It shows that you really stand behind what you teach and care that people are learning it. I was hoping that you could give me some direction.

I am just finishing your bowflex body plan (fast fat loss) and I am very pleased with the results. I still have two weeks to go and I have lost a total of 15 lbs, I am now 181 and 6'2". I just read your New HIT book and it was great. I am excited about starting these routines. I am quite lean (as lean as I have ever been) now and ready to pack on some muscle after I finish out the last 2 weeds of the bowflex plan.

My question: Where do I start with HIT?
Should I do the 6 month plan that you outline toward the end of the book (for David Hudlow), or should I do the 12 month plan (where you outline specifically the Beginner, Intermediate, and Advanced routines, 6 weeks for each routine)? Should I do something else? I don't have a gym membership, but I do have a nice bowflex. (power pro: lat tower, leg extension, 310 lbs resistance total) I think most of the exercises you outline can be done on the bowflex with some modification.

Where in the process should I add creatine? (or should I even add creatine)

Should I kick my calorie intake up a little like you did with David?

Thanks for taking the time to participate in your forum.

slosjo
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tomharkus

Guys

I am no expert on the subject but reading Dr. Darden's book it seems that only a limited percentage of the population can actaully train consistently to MMF - like Casey Viator did.

There are ways (i guess) would assist i.e. negative reps once you cannot do anymore positive(i.e. chin ups/dips), dropping the weight slightly (leg curl), cheating on the positive last reps(bi curl). For chest press I currently rep approx 32.5k dumbells. If i only get to 7 or 8 I like to do 3-4 slow press ups, or 3-4 flys straight away - no rest in between.

You could try the pre-exhaustion techniques Dr. Darden promotes. This way you take the isolated muscle into further inroads by using other muscles to support it. I do this for squats. I pre exhaust my legs by doing leg ext and leg curl first. My glutes, calfs and co then take my legs to another level!

Standing overhead press is easy to cheat on by powering through with the legs on the last reps and doing the negative work. I do, however, feel my lower back under pressure so beware - use a weights belt if necessary.

I always get DOMS when doing things like this but i am careful not to get into the habit of doing them all the time, as you can begin to loose sight of the normal reps and rely on cheating.

Let me know your thoughts and any crazy ideas you have to force yourself into MMF - triceps seem to be my bugbear.

Tom

BCM wrote:
markcwhite wrote:
The questions just keep coming, I don't seem to be getting a lasting pump from my arm or chest workouts. I'm doing beginning HIT 1. The pump last for about 30 min. after my workout, and the next day I feel fine with no fatigue at all, and no soreness. I do feel my legs and shoulders a bit sore but that is all. I am doing 8-12 reps to MMF. What should I do?

Mark

I have the same issue. I go to MMF on an exercise, but I feel fine the next day. No soreness at all. Am I not really pushing myself enough?

I keep having to resist the temptation to do another set.


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Ellington Darden

I would start with the Beginner routines and use them for the next two months. Then progress to the Intermediate routines for another two months. After that you could do the Hudlow plan (Phase II) and apply creatine.

Ellington
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slosjo

Dr. Darden-

Thank you.

For calories: should I gradually increase them until I find a happy meduim, as you suggest in the bowflex book?
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Ellington Darden

slosjo wrote:
Dr. Darden-

Thank you.

For calories: should I gradually increase them until I find a happy meduim, as you suggest in the bowflex book?


Yes. That's the way to move forward.

Ellington

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psulax22

Dr. Darden, I would like to thank you for creating this method. I powerlifted in high school and into my first two years of college and I never saw true muscular growth. Sure I could lift immense weight and I actually won myself a pair of state championships, but I never got the form that I wanted. I got your book about two years ago and about a month into the advanced cycle, I saw myself actually getting bigger every day in the mirror. I go to college, and I see my parents about once a month and every time they would comment on how much more mass I was gaining and I owe it all to you. I am now in the form I want and I have put on 28 lbs of pure muscle in a year thanks to your method. Never thought 25-30 minutes in a gym every 3 days could yield these results!
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slosjo

Dr Darden-

Just wondering what you thought of this quote, made by Andy McCutcheon aka bowflexman in the thread "HIT scores at home"

"After you train you have a fifteen minute window where you need an immediate source of protein and carbohydrate. THEN, after that, you have two hours within which you must eat a solid meal of protein and carbohydrates, or even two small meals! If you fail to do so you are not giving your body what it needs to recover and it will turn around and use your own muscle as food.

Right after you train, before you even leave the gym, drink a protein drink with a little carbohydrate. Add some more creatine and glutamine here if you have it. This will immediately give your body enough to sustain itself while you commute home and prepare yourself a solid meal."

Sounds reasonable to me, but you never mentioned that in your HIT book. I remember the section about too much protein being a waste and your experiment/testing with that. Do you agree with his logic? He said this later in the thread:

"This info actually came from a very renound proffesional, Mike Zumpano, the founder of Champion Nutrition and one of the most influential people in the entire sports nutrition industry."

I was just wondering about your thoughts on this.

Thank you,

slosjo
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Ellington Darden

As long as you have not depleted your various stores of nutrients, and most bodybuilders haven't, eating on such a strict schedule is not necessary. The normal reserves you have will adequately fill existing gaps.

Of course, there's little harm in doing the recommendations in the above post -- except special nutrient supplements, which are usually pushed, can be costly.

Ellington
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slosjo

Dr. Darden-

Thanks for your reply.

The reason I brought it up is because I'm having trouble with how much to eat.

I just finished the 6 week bowflex body leanness plan (fast fat loss, in my bowflex book) and am in the second week of the HIT beginner routines(using the bowflex). I am very happy with the results of the fat loss plan; I am as lean as I have ever been and can finally see all of my abs. I am used to eating 1300-1500 calories per day and drinking a lot of water. I am still drinking all the water and adding some calories here and there.

I suppose I am worried because I don't want to starve my muscles, but don't want any of the fat back either. I am happy with my fat content right now, 5.5% according to your measuring methods in the bowflex book. The next goal of course is to add more muscle (hopefully remaining lean in the process).

Are there any signs that you look for that would indicate that the muscles aren't getting enough fuel?

Thanks

slosjo

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Ellington Darden

slosjo,

The best thing that you can do is gradually to add calories back to your eating plan. Perhaps 200-300 more per week, making sure that your waistline measurements do NOT increase during that week. As soon as your measurements start increasing, you'll know you've exceeded your daily calorie level -- and you'll need to drop back slightly.

Ellington
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slosjo

Dr. Darden-

You've been very helpful, thank you.

slosjo
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JRB81

Dr. Darden,

I recently purchased your New HIT Book and am eager to start. I'm 26, 5'11", 200lbs, 34" waste, around 20% fat which is mostly in my midsection. I am fairly active with sports and eat "ok" and Im not nearly as strong as I should be.

My goal is to get stronger, leaner, and overall more athletic (by mid-summer but that is probably wishful thinking). My question is:

1) Do I start on page 131 and use those beginner routines or do I start on page 193 with the phase I workout and diet plan? Im a little confused.

Any advice would be greatly appreciated!
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Ellington Darden

JRB81 wrote:
Dr. Darden,

I recently purchased your New HIT Book and am eager to start. I'm 26, 5'11", 200lbs, 34" waste, around 20% fat which is mostly in my midsection. I am fairly active with sports and eat "ok" and Im not nearly as strong as I should be.

My goal is to get stronger, leaner, and overall more athletic (by mid-summer but that is probably wishful thinking). My question is:

1) Do I start on page 131 and use those beginner routines or do I start on page 193 with the phase I workout and diet plan? Im a little confused.

Any advice would be greatly appreciated!


It depends on whether you're a beginner or more advanced. Beginners should start on page 131. More advanced can do either.

Ellington

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