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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Jeff Turner: "I Want to Get Lean."
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gettinginshape

Jeff

I am a 51 soon to be 52 year old guy that although I have not used the HIT system here I was introduced to MEDX equimpent in Canada.

I too am 5'6 and always wanted to look like Franco Columbo. The workout that I used in 2006 helped me to go from a 40 inch waist to 30. I worked out Monday - Wed - Friday - in the gym and did situps each morning of the week. I also did pushups while watching 24 - with my feet on a chair to a maximum of 250 during the show.

My question to you and DR. D is - I would like to copy your routine but my current gym doesnt have the equipment that is available to you.

How can I accomplish the task and with regards to your A - B routine is it done on a day on off and on schedule?

I too put the weight on when I slowed down. Things happen when your pop gets ill and passes away ... the heart isnt into working out. I have found I need to be able to focus 100% on it or I do injure myself.

Thanks for takiing the time to read this and I hope you both can get back.

Cudos to you ... I know that this system works because it did for me.
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simon-hecubus

Texas, USA

gettinginshape wrote:
...My question to you and DR. D is - I would like to copy your routine but my current gym doesnt have the equipment that is available to you.

How can I accomplish the task and with regards to your A - B routine is it done on a day on off and on schedule?...


I urge you to get Dr. D's book: The New High-Intensity Training. Much of it is geared towards HIT with free weights.

Even if you don't have access to Nautilus or Med-X equipment, there are still some brands out there that have some good machines:
* Hammer Strength
* Cybex
* Icarian

Use the SEARCH function on the top right and you can locate where we've discussed which of these machines are worthwhile or not.

The Hammer strength are quite popular in many gyms I've been to. I can vouch strongly for their equipment.

The only one I don't like is the overhead press machine. Something about its ROM irritates my rotator cuffs.
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admnautilus

Washington, USA

gettinginshape wrote:
Jeff

I am a 51 soon to be 52 year old guy that although I have not used the HIT system here I was introduced to MEDX equimpent in Canada.

I too am 5'6 and always wanted to look like Franco Columbo. The workout that I used in 2006 helped me to go from a 40 inch waist to 30. I worked out Monday - Wed - Friday - in the gym and did situps each morning of the week. I also did pushups while watching 24 - with my feet on a chair to a maximum of 250 during the show.

My question to you and DR. D is - I would like to copy your routine but my current gym doesnt have the equipment that is available to you.

How can I accomplish the task and with regards to your A - B routine is it done on a day on off and on schedule?

I too put the weight on when I slowed down. Things happen when your pop gets ill and passes away ... the heart isnt into working out. I have found I need to be able to focus 100% on it or I do injure myself.

Thanks for takiing the time to read this and I hope you both can get back.

Cudos to you ... I know that this system works because it did for me.


Hello getting in shape!Thank you.
First let me tell you that I am sorry about your POP-it is very hard to lose someone and we all understand. Those are the times when we focus on the real struggles and important things of life! Hope things are going well now.

It is funny you mention Franco-I too wanted to look like him. Oh well, we can dream. It should not be to difficult to find a way to workout without having the same equipment. It really is about how you train not about what you train on. That said I think I will let Dr. Darden advise you on what to do. His experience is far greater than mine. My suggestions are to train hard and brief. Watch the diet!

Also you asked about how often I am training? I am training on Tuesday and Friday. I am using a 6-7 exercise, full body routine. It takes me around 12 minutes from start to finish. No rest between exercises. I train slow and to failure, with some forced or negative reps thrown in every now and then. If you know that you are going to be asked to do more after failure you will hold back some during the first part of set. I hope this helps and I am sure Dr.Darden will have some good recommendations for you. Keep training hard an you will get there. Jeff
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admnautilus

Washington, USA

Another Jeff update:
Hi all, this time I won't update twice. What a concept. It is Sat. Jan.26th 2008.
I weighed in and I lost 2 more pounds this week. This brings me to a total of 13lbs. lost so far.
Now: I also measured my waist: 2" above navel=40 1/4 " At navel= 41 At 2" below navel= 37".
Compare before: 2" above= 41 1/4" At navel=42 1/4" 2" below navel= 37".
It looks like I hve lost a total of around 3" off my midsection with the loss of 13 pounds. I seem to be on the right track Thanks for watching tis thread it helps keep me motivated knowing you are out there watching and keeping track! Jeff
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jastrain

gettinginshape wrote:
Jeff

I am a 51 soon to be 52 year old guy that although I have not used the HIT system here I was introduced to MEDX equimpent in Canada.

I too am 5'6 and always wanted to look like Franco Columbo. The workout that I used in 2006 helped me to go from a 40 inch waist to 30. I worked out Monday - Wed - Friday - in the gym and did situps each morning of the week. I also did pushups while watching 24 - with my feet on a chair to a maximum of 250 during the show.

My question to you and DR. D is - I would like to copy your routine but my current gym doesnt have the equipment that is available to you.

How can I accomplish the task and with regards to your A - B routine is it done on a day on off and on schedule?

I too put the weight on when I slowed down. Things happen when your pop gets ill and passes away ... the heart isnt into working out. I have found I need to be able to focus 100% on it or I do injure myself.

Thanks for takiing the time to read this and I hope you both can get back.

Cudos to you ... I know that this system works because it did for me.


i went throught the same thing when my pop died.i took a 2 year layoff..you dont need fancy machines but at your age the machines are the way to go.the machine workout is more efficiant.you can get in and out of the gym in 30minutes or less with 2 times the intensity.there are great gyms everywhere.drive around and find one close to you with some good machines.look for nautilus,medx or hammer.it is worth the 30bucks per month to get yourself back in shape.
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Ellington Darden

gettinginshape,

To make substitutions, divide your possible exercises into single-joint or multiple-joint categories, as I've done in The New HIT on pages 97 and 98. The idea is to make appropriate substitutions among various movements in the same category. In other words, do not substitute a single for a multiple joint. Trade a single for a single and a multiple for a multiple.

Ellington
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RobT

Jeff wrote:
I train slow and to failure, with some forced or negative reps thrown in every now and then. If you know that you are going to be asked to do more after failure you will hold back some during the first part of set. Jeff

Hi Jeff

Thats a really interesting point regarding holding back if you know that you have forced reps/negatives coming at the end of a set

- and now when i think about it, some of my most intense workouts are the ones where forced reps/negs/statics have been added in that way

- just never made the connection between the extra intensity and not knowing before.

BTW - i follow an almost identical workout protocol (though 3/3 reps not ss)and the summer diet starts in 4 weeks too.

best of luck.

Rob T
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admnautilus

Washington, USA

RobT wrote:
Jeff wrote:
I train slow and to failure, with some forced or negative reps thrown in every now and then. If you know that you are going to be asked to do more after failure you will hold back some during the first part of set. Jeff

Hi Jeff

Thats a really interesting point regarding holding back if you know that you have forced reps/negatives coming at the end of a set

- and now when i think about it, some of my most intense workouts are the ones where forced reps/negs/statics have been added in that way

- just never made the connection between the extra intensity and not knowing before.

BTW - i follow an almost identical workout protocol (though 3/3 reps not ss)and the summer diet starts in 4 weeks too.

best of luck.

Rob T


Hey Rob,
Training 3/3 or slower is great. Glad to have someone else that likes to train slow and intense. The really important part (as you know I am sure) is how hard you train! We sure don't need to get bogged down on just the speed of the reps.

Reps should be slow enough to be safe and eliminate undo force or momentum. Hard is hard! The stimulus needs to be hard enough to cause change -then allow that change to happen. How many times a week do you train? How many exercises and how long is each workout? Good luck, Jeff
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RobT

Hi Jeff

I think my routine is pretty similar to yours - i train HIT twice per week with 7-8 exercises and usually complete it in under 15 mins.

I train at a great facilitly in the uk with loads of vintage nautilus and Hammer kit and many of the sessions have James T or Mark HIT put me through my paces. Plus i coach and train Mixed Martial Arts twice a week.

Like most of us, I'm still struggling to get enough sleep and have a hard time with keeping my water intake up.

Do you have another trainer supervising your workouts at the moment?

All the best

Rob T





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admnautilus

Washington, USA

Rob,
Yes, I train with a partner pretty much every workout. I have been training slow HIT since 1986 with a partner. It is just to easy to not train hard enough and also easy to cheat. In fact I have had the same training partner for almost 15 years.

What works out well is having someone who knows you and how far they can push you. My training partner knows when to extend a set or let me just fail. Jeff
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bobj

Dr. Darden,

If you have substantial weight to lose (~40lbs) is it better to lose weight slower so your skin doesnt get all stretched out or doesnt it matter. I am 56 yo.
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Ellington Darden

I believe it's best to lose fat in the most efficient way, which may prove to be fairly fast. How your skin reacts is based on your genes, not how fast or slow the fat is removed.

Ellington
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admnautilus

Washington, USA

Update time,
I weighed in today and lost 2 lbs. this week. I am now at a total of 15 lbs. lost. My second workout of the week was rough. I could still feel the effects of my earlier in the week workout.I was not weaker but fatigued sooner. I went to bed earlier last night. Jeff
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Ellington Darden

Jeff,

February should be your most-productive fat-loss month. Get all the little things in order and make each day a winner (or loser).

Ellington
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bigmanjon

Dr. Darden

I am a huge fan of H.I.T. I received the Powertec multi-bench system for Christmas and was wondering whether you could help me to create an H.I.T workout with the multi-exercise machine. I really like the machine but I know that I would make the greatest gains with your help.

I have been following the workouts in The New H.I.T. for a few months now and due to my longer recovery time, perform two sessions a week. Any help you can provide would be greatly appreciated. Thanks. The following is a link to the website in case you are not familiar with the machine I am speaking about: powertecfitness.com/workbench_multi_sysn.htm
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simon-hecubus

Texas, USA

bigmanjon wrote:
Dr. Darden

I am a huge fan of H.I.T. I received the Powertec multi-bench system for Christmas and was wondering whether you could help me to create an H.I.T workout with the multi-exercise machine.


A friend of mine on this forum, Franco, has that set-up at home. He goes by the screen name of "Ciccio". Let's see if he can help you out.

Regards,
Scott
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Ciccio

And here I am! :)

The powertec is great for HIT! Especially when u have the multi-system, you can set up several exercises in advance or arrange them so you have minimum time for changing weigths/set up.
Just make sure to have enough plates to enable this pre-setting.
Also, sometimes it is needed to tweak the exercise order if you want to go with minimal rest.
Other then that, I recommend you invest a few $$ more for a short olympic barbell (short because it takes less space and is easier to store, just make sure it holds 200kg/440lbs at least) to deadlift and curl (if you want a change of pace from the curl-station there).
Just ask if you have more specific questions (probably better in a seperate thread to not pollute this one too much).

Franco
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txiron

When might we expect some photos documenting Jeff's progress? I'm sure this (or even a video of Jeff working out) would be very popular (as well as inspiring to others thinking of trying the coaching program).
Jeff & Dr. Darden, thanks for posting and good luck with your program.
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Ellington Darden

txiron wrote:
When might we expect some photos documenting Jeff's progress? I'm sure this (or even a video of Jeff working out) would be very popular (as well as inspiring to others thinking of trying the coaching program).
Jeff & Dr. Darden, thanks for posting and good luck with your program.


In another month, Jeff will be traveling back to Florida -- so I should have some measurements and photos then.

Ellington

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admnautilus

Washington, USA

Weighed in today and took waist measurements. I have lost now just over 16lbs. of fat.

I measured my waist and it is now = 2" above 38". At Navel =38 1/4" and 2" below = 36 1/4". That is a total lost off waist over 7 inches. That is for the 3 measurements.
Last waist measurements were: 2" above=40 1/4 ". At navel = 41". 2" below was 37".

I am still losing but loss is slow. I am at 1200-1300 calories a day. Maybe I am too low. What do you think Dr.Darden? I am still hitting training twice a week and drinking my cold water. Most of my tight clothes now are too big. This is good but weight loss seems to be almost stagnent. Jeff
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Ellington Darden

Jeff,

Get more sleep. Everything else is fine. Go to bed earlier and try a mid-day nap. Stack together 10 consecutive days of increased sleep and you'll drop more fat.

Ellington
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admnautilus

Washington, USA

Ellington Darden wrote:
Jeff,

Get more sleep. Everything else is fine. Go to bed earlier and try a mid-day nap. Stack together 10 consecutive days of increased sleep and you'll drop more fat.

Ellington


Thanks Dr. Darden,
I will try more sleep.Check what happens this week. i shoulsd know this week when i am coming to Medx. It looks like end of March. Jeff

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IronMoose71

Arkansas, USA

Jeff,
Its me Eric. Really good to see your doing so well, this thread has been a big motivation to a many of us, so many thanks to you and Dr. Darden for this. My sleep has been my biggest problem due to shift changes, and just not going to bed earlier. Its good to learn from someone else. Keep up the hard work Jeff, we're rooting for you to hit your goal.
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tygastyle385

I'm competing for the first time ever in a little more than 5 weeks time. what should be creatines role in my last week of preparation, esp. those last few days when im limiting my water intake?
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Riker1964

Dr. Darden, I am in need of nutrition advice. I am training HIT style, getting enough sleep, water, and creatine...but I don't understand the nutrition part of this equation. I have your books "New HIT", "32 inch stomach in 32 days", and "ASAP". I need to drop alot of bodyfat (about 35 lbs).

My understanding of nutrition is 60/20/20 carbs/protein/fats per your recommendation, but you state to have 1500 cals until the fat is all lost, which could be 3-4 months, maybe more. By keeping cals that low all the time, won't your metabolism stall and the weight loss stop well before the 3-4 months?

I was taught to find your BMR *WITH* activity, then take 500 cals off that number. Then have 3 of these "low" days, followed by one day at the BMR *WITH* activity. Repeat this zig zag until no loss happens during the week, then lower cals on both high and low days by 100-200 and fat loss happens again. The teach of this method recommends alot of cardio to burn the fat off, as well as weight training.

Using HIT, there is no cardio. Could you explain why one should do your method versus the method I just described? What works better, why, how, research to support it?

I tried 1500 cals at 60/20/20 and it was hard to get good meals in - for example, one meal would be 1 cup of chick peas...that's it. (40g Carbs, 14g Protein, 0 Fat). Not alot of variety and I wonder if one gets enough of the necessary nutrients in on a diet this low.

If anyone can help me with the nutrition part of the HIT routine so I can finally get this BF off, please help me out.

Thanx in advance...
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