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
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Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
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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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JRB81

Ok great and thanks for the quick reply!

John
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newbieHIT

Ontario, CAN

Hi Ellington,
I'm almost finished the beginner 4 routine and I'm really impressed with my overall growth so far. However, my calves have not responded like I had hoped. I'm one of those guys that can't seem to get anywhere with calf development no matter how hard and intense I train them.

I'm following the routine as you recommend but I feel like I should be doing something else for the calves. Would it hurt to throw second calve exercise in each workout? How about training them seperately on my off days? Maybe hitting them with standing/donkey/seated exercises back to back to back??

Any suggestions would be greatly appreciated.

Thanks Ellington.
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Ellington Darden

newbieHIT wrote:
Hi Ellington,
I'm almost finished the beginner 4 routine and I'm really impressed with my overall growth so far. However, my calves have not responded like I had hoped. I'm one of those guys that can't seem to get anywhere with calf development no matter how hard and intense I train them.

I'm following the routine as you recommend but I feel like I should be doing something else for the calves. Would it hurt to throw second calve exercise in each workout? How about training them seperately on my off days? Maybe hitting them with standing/donkey/seated exercises back to back to back??

Any suggestions would be greatly appreciated.

Thanks Ellington.


Why don't you try my "old-school calf blast" as it is described on page 254 of The New Bodybuilding for Old-School Results? If anything will shock your calves to grow, that routine will.

Ellington

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newbieHIT

Ontario, CAN

Ellington Darden wrote:
newbieHIT wrote:
Hi Ellington,
I'm almost finished the beginner 4 routine and I'm really impressed with my overall growth so far. However, my calves have not responded like I had hoped. I'm one of those guys that can't seem to get anywhere with calf development no matter how hard and intense I train them.

I'm following the routine as you recommend but I feel like I should be doing something else for the calves. Would it hurt to throw second calve exercise in each workout? How about training them seperately on my off days? Maybe hitting them with standing/donkey/seated exercises back to back to back??

Any suggestions would be greatly appreciated.

Thanks Ellington.

Why don't you try my "old-school calf blast" as it is described on page 254 of The New Bodybuilding for Old-School Results? If anything will shock your calves to grow, that routine will.

Ellington



I'd love to Ellington but I can't seem to buy the book! I've tried at work and at home and the page freezes up after I hit continue. Is it in stores yet?

I tried the routine outlined in Chapetr 17 (pg 149) of your "The New HIT" but it says to do it 4 times in 2 weeks then stop for a couple of months. I would love to do it every workout but I'm afraid the workouts may start to become to long. What about doing it at the end of the workout?

Can't thank you enough for the advice.
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slosjo

Ellington Darden wrote:
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


Dr. Darden-

I seem to have hit a plateau in certain exercises. I just finished my fourth week of beginner HIT routines on the Bowflex(12 exercises). I have made steady progress in all exercises except the bench press, biceps curl, and triceps extension. In these exercises, the number of repetitions that I can do fluctuates from workout to workout. I never really seem to be able to add weight in those 3 exercises because one workout, I will do 8, the next 10, and the next i'll only be able to do 7. I am concentrating on being in perfect form and doing each exercise the same way from workout to workout. I try to perform each set slowly, with smooth turnarounds, high intensity, each set to failure.

After the 6 week Bowflex fast fat loss program, I started the hit routine. I have not gained any weight(it fluctuates from day to day, but overall not changing); I'm still at about 177 lbs. You're probably going to tell me to eat more; which I have been doing, probably about 2000 calories per day. Still, no weight gain.

Before starting your programs, my workouts were mediocre, and mainly focused on the 'vanity' muscle groups. I didn't work my legs very much at all and mostly concentrated on biceps, triceps, chest, and abs. I find it interesting that those muscle groups are the ones that won't seem to progress now. Any suggestions you have on how to jumpstart those muscle groups would be great.


Thank you,

slosjo
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Ellington Darden

slosjo,

Why don't you take a week off from training. Doing so will probably revive your progress on the exercises that are giving you problems.

Do NO exercise of any kind for a week. Got it?

Ellington
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slosjo

Understood doc. thanks.
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newbieHIT

Ontario, CAN

Ellington,

I finally got the new book and last night I tried the "old-school calf blast" routine. It was brutal! I barely made it thru the second set of 50 so I think I'll lower the weight alittle next time.

I measured my calves beforehand and both were 15.25". After the workout that expanded to 16"! They looked huge and the pump was incredible. I've tried some crazy calf routines in my life in an attempt to get my stubborn calves to grow, but nothing compares to this.

My question involves duration. I know the iron man article recommended 2 months of 3 times a week, which you believe is way to much. However, I think 2 weeks might not be enough. Maybe something brutal like the iron man recommendation is something I need to finally get these puppies to grow.

It took me 10 minutes to preform the workout, what do you think about doing the OSCB on my days off? That way I can continue with my intermediate 4 routine and keep it around the 30 minute mark (minus calf exercise obviously).

Appreciate the help and thanks again for the OSCB suggestion.
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Ellington Darden

Okay, try it that way . . . and let me know what happens after two weeks?

Ellington
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newbieHIT

Ontario, CAN

Ellington Darden wrote:
Okay, try it that way . . . and let me know what happens after two weeks?

Ellington


Will do.

Thanks again...
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Lamo70

I'm a male, 42 years old,went from 206 lbs in January '08 to 188 lbs in May '08 by changing my diet and training smarter. I have great cardio and have lifted weights on and off for 20 years. I bought the New HIT book a couple of weeks ago because I wanted to spend less time in the gym and make new gains. The HIT concept makes sense. I'm on Beginner 1 HIT routine. I've noticed during my training that I get tired quickly, especially after the leg portion of the workout. Is this normal? I eat minimal carbs and more protein & vegs. Is my diet wrong? Also, I cannot seem to train my chest to failure. My arms look and feel great, legs feel good.
I am worried about gaining weight again if I increase my carbs. Any advice? Tkx Steve from White Rock, BC
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Ellington Darden

Lamo70 wrote:
I'm a male, 42 years old,went from 206 lbs in January '08 to 188 lbs in May '08 by changing my diet and training smarter. I have great cardio and have lifted weights on and off for 20 years. I bought the New HIT book a couple of weeks ago because I wanted to spend less time in the gym and make new gains. The HIT concept makes sense. I'm on Beginner 1 HIT routine. I've noticed during my training that I get tired quickly, especially after the leg portion of the workout. Is this normal? I eat minimal carbs and more protein & vegs. Is my diet wrong? Also, I cannot seem to train my chest to failure. My arms look and feel great, legs feel good.
I am worried about gaining weight again if I increase my carbs. Any advice? Tkx Steve from White Rock, BC


Steve,

Yes, I believe you need to increase your carbohydrates. Do so gradually and you should be fine. After six weeks or so, try a pre-exhaustion cycle for your chest.

Ellington

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newbieHIT

Ontario, CAN

Ellington,

Was wondering what you're thoughts are on the bowflex machines? I may have to get rid of my current equipment (Smith machine / free weights) because I'm moving to new house. I've never tried a bowflex so obviously I'm nervous going from free weights to power rods. Do you think their suitable for HIT users?

Thanks Ellington.
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Ellington Darden

Yes, Bowflex makes some nifty machines, which apply well to HIT. We've discussed Bowflex numerous times on the Discussion Forum, so do a search.

Ellington
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Lamo70

Hi Ellington, thanks for the quick reply, regarding my diet, I've added some carbs and feel good.
FYI, I'm on week 3 or 4 now and my strength has gone up 30%. Is this normal?
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newbieHIT

Ontario, CAN

Ellington,

I've been training with the "old school calf blast" for almost a month now and I have not made any size gains on my stubborn calves.

The intensity is still there; each workout is brutal and I can barely walk after the 2nd set. I'll continue to work at them however I'm extrememly disappointed that I saw no gains so far. Maybe I'm meant to have small calves...

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Ellington Darden

Why don't you post a photo of your calves?

Ellington
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Marc1000

Dr. Darden:

Your current guidelines for sets per week appear to be about 8-10.

How many sets per workout would be a good guideline if you only have barbells, dumbbells, dips, chins and leg ext/leg curl?

In your earlier books you recommended a bit more volume.

Thanks,

Marc
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Ellington Darden

Marc,

I would not do more than 12. And my feelings are moving in the direction of 8-10 exercises, repeated twice a week.

Ellington
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Marc1000

Thank you Dr. Darden,

Arthur Jones advice of 2x per week of 8 exercises is looking fairly accurate.
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moonrsn

Ell Darden,
In reading 'The New H.I.T.' I would like to know why you didn't have any workouts described using Nautilus machines. All the routines seemed to be mostly free weights. I think I understand H.I.T. and it makes perfect sense to me. I workout, by myself, in a Gold's gym that has a huge number of machines,(Nautilus, Cybex, and Hammer Strength) I am 63 years old, 6'7" tall, and weigh 240 lbs.
I have been working out on a 3 way split routine for about 8 weeks and making great headway but I am now trying to set up a program of whole body workouts using machines. It is difficult for me to get down to 10 or 12 exercises from the 25 plus I've been doing. I have no problem with the high intensity although my balance isn't as good as it was when I was younger.
Thanks, Noel
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Ellington Darden

Noel,

For Nautilus routines, see some of previous publications such as:

The Nautilus Bodybuilding Book
The Nautilus Advanced Bodybuilding Book

They can usually be found on Amazon.

Ellington


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moonrsn

Ellington Darden wrote:
Noel,

For Nautilus routines, see some of previous publications such as:

The Nautilus Bodybuilding Book
The Nautilus Advanced Bodybuilding Book

They can usually be found on Amazon.

Ellington

Ell Darden,

Thanks, I found several through Borders used and bought several off of EBay.

After reading ?The New H.I.T.?, I read ?And God Laughs?. What an outrageous and interesting man Arthur Jones must have been and what a ride it must have been for those around him. He seemed to collect, to say the lease, quite an assortment of wackos as well as animals around himself. If I could live the last 40 years over I would have tried to be one of them. I laughed my ass off through the whole book.

Thanks, Noel





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Ellington Darden

Noel,

You'll also want to get a copy of "The New Bodybuilding for Old-School Results." It contains more of the AJ adventures and some untold tales.

Ellington
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bweav

Dr. Darden,

I didn't see anything in the New HIT describing your recommendations on cycling creatine. I'm assuming you don't advocate continuing the maintenance dosage indefinitely do you?

The results of the creatine loading phase were absolutely amazing for me, but unfortunately I had a bad bout with stomach flu in my third week and had to come off.

I'm taking advantage of the opportunity to drop some fat, which I didn't do the first time, before I load again. It's been two weeks and I'll go at least another week before loading again.

I gained 8 pounds the first time from a higher body weight and should add more this time around. My goal is to be rock solid at at least 235. I'll take photos this time around too and will report back.

Regards,
Brian
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