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Keelan Parham
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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 New HIT Revolution
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HITTrainingWien

Hi Ell Darden hehe!

Just got The New HIT and read through it quickly, awesome read, just loved it. But somehow I couldn't find an answer to my question concerning soreness and frequency.

I train with hit for like 2 years now, bodyweight is at 199 at a bodyfat level of about 11 to 12 %, I would not like to go under 10 because I do not really like the completely ripped look, I just want to see the abs, rest looks cool anyway.

But, the thing is, I recently had to drop off for 5 days from training, came back in to the gym, and got SO STRONG!, I did not only increase in reps, but also in weight. Then, i took only 2 days off, (even though I always wanted to get started with the 3day/week regimen), and I couldn't progress on all exercises, which I didn't like at all.

My routine (I have only basic equipment, Bench, a rack, a pulley device, and a legcurl, leg extension device which unfortunately does not support the weight i could usually handle, its the Weider Pro 550 Bench if you know maybe)

Squat
One-legged calf raise
standing press
behindneck chin
bench press
chinup supinated
dip
bicep curl
tricep on pulley device
wrist curl
stiffleg deadlift
side laterals

all for one set, it will definitely remind you the routine from bulletin no1, and in fact it is the one, but I had to cut it to one set on each exercise because at my intensity level I can't do more and logically am not willing to do so.

but the thing is, after I took 2 days of, I couldn't get another rep on the squat, then I could get 5 more reps on the calf raise, already with a 50lbs dumbbell... then the standing press, i couldn't manage to get past my last workout. All the other exercises I got better by at least 2 repetitions or more, even 5 more on the dips, that seemed outrageous to me already with a 45 plate.

Is that still good progress ? my cadence is 1/2, or 2/2, i do not count it, on some exercises my negative is about 4 seconds, it just depends on the exercise, i always control the weight no matter what cadence.

I am a little confused, should I really psyche my self up and try doing it Mo, We, Fr, even though I had a problem getting more out of my squats and presses after taking 2 days off already ?

I'm 22, and actually get plenty of recovery because I'm at college and am not doing much during the week beside lying in the sun at the pool somewhere and meeting friends, and of course, eating, 6 to 8 times a day.

What about this old routine, would you substitute something or should I stick to it since I think it is a oldschool kickass routine? :D

thanks
and I'm looking forward to order the new BB for oldsql results in the next few weeks
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Ellington Darden

Brian,

Yes, you should cycle creatine. But the length of being off it seems to apply differently for different people. I would not use creatine if you're trying to lose fat efficiently. And one other fact, it never seems to work as well the second or third time you load it, compared to the first.

Ellington
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Ellington Darden

HITT,

Your routine looks fine. It's your frequency that's the problem. Try going to 5 times in two weeks, not 6 times in two weeks.

Ellington
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bweav

Dr. Darden, thanks for the reply.

So the results aren't as good even with a month plus without creatine? I came off it completely after the stomach bug. Hopefully, I can come close.

I currently have my weight down to 220 and probably have my bodyfat under 10% at this point. The strength gains are still coming, though a few exercises are not back to the level is was at while taking creatine.

I'm going to load again next week and will get some photos and measurements this time around.

Thanks again for the help,
Brian
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Lamo70

Once again Dr Darden, I cannot thank you enough for the HIT book and what HIT has done for my body and mind. I've increased my strength by 80% in 3 months and look better than I ever have at the age of 42.Many thanks, Steve.
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newbieHIT

Ontario, CAN

Ellington,

2 months are up and I've managed to add a 1/4" to each calve. I'm still going to continue the OSCB beacuse I've never preformed a calf routine that really pumped the calves like this routine does. I may consider preforming the OSCB 2 times per week instead of 3.

Still feel my calves are definitely the weak part on my body and will try hard to bring them up to atleast 16" cold.

I'll keep you posted.
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Ellington Darden

I believe you should cut the calf blast to twice a week. Why not alternate it with the Double-50 routine on pages 252-53?

Ellington
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michiganman

Dr. Darden,

Not sure if this was mentioned in your books or in a thread on here, but today I tried doing stage reps on the chin ups to mix things up. What an UNBELIEVABLE burn!! I performed them in the same manner as the stage reps for bent over calf raises. I could only hold each stage for about 10 seconds, and did as many slow reps as I could in each stage. By the end I almost completely lost my grip and collapsed! Might be an exercise others could incorporate.

Brian
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aaron_buttress

California, USA

Hi Guys,

Two questions:

I started HIT over three months ago and have had EXCEPTIONAL results. I've lost 4 inches off of my waste (from a 36" pants to 32"), lost 25lbs and have gained a good bit of strength on most exercises. Unfortunately, my bench just doesn't seem to be increasing at the same rate. Any thoughts on that or suggestions on how to stimulate that area a bit more?

As some background info for you - I used to train with High Volume Training (UGH)and used to bench 315 (for two to three reps). I got burnt out on being in the gym for 2 1/2 hours a day, so I just quit (a full year and a half out of the gym). Then, I bought Dr. Darden's newest book. I have proceeded just like The New HIT book said. I leaned out at first and cut my calories to 1500 per day for two weeks. I started with 5 exercises during that time and just as advertised I lost 11 pounds. I then progressed to the HIT beginner routine #1. After 6 weeks of that I moved to routine #2 (only have a week or so left on that routine).

Everything is coming together really well - and not to say that my chest isn't growing, it is, just not nearly as quickly as the other areas. Doing 1/1 reps when I started working out again, after a year and a half out of the gym, I could bench 225 for 12 reps. When I first tried HIT doing a 4/4 count I could only do 8 reps at 155lbs. Now, I'm up to 175lbs for 11 reps (just did that today) using a 4/4 count. But, compared to my leg press, (230 lbs for 8 reps at first HIT workout, 300 lbs for 10 reps today) it just doesn't add up.

Second question, what are your thoughts on cadence when doing reps? I've been using 4/4 this entire time and it is really intense, especially on the leg press. I've heard a lot of different cadences being used out there, so was just hoping for some advice as to why one would be better than the other. Thanks in advance!

Aaron
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HITTrainingWien

Ellington Darden wrote:
HITT,

Your routine looks fine. It's your frequency that's the problem. Try going to 5 times in two weeks, not 6 times in two weeks.

Ellington


so would you suggest to make 3 instead of 2 days off after every 3rd workout ? training like, Mo, Thu, Sun, Thu, Sun, Wedn.... and so on ? i'm just curious because there should be some "infrequency" if i understood the principle right ;)

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michiganman

Aaron,

Your experience sounds a lot like mine. I used to bench well over 300lbs with high volume training (and horible form & little intensity). I found that when I switched to HIT 5 months ago, the bench press was the hardest. My thoughts are this. Since the legs are larger muscles, they will adapt and progress faster than the upper body. Further, the bench press is probably the most popular exercise out there, its how guys measure strength and so most guys look to lift more on the bench at all costs (form, intensity, etc).

Therefore, I think that most guys' bench press form is probably quite poor to begin with, because the focus is on how much weight you can move. Well, when you start on HIT, the focus is on form and intensity, & on the bench press those concepts are most foreign. In my case, I went all the way down to 115lbs for bench press & forced myself to take 4 seconds on both the positive and negative. And my chest responded!

Give it some time, you will progress. I think your chest was probably further behind your other muscle groups, but it will eventually come around.
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newbieHIT

Ontario, CAN

I'll give it a shot.

Thanks.
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slosjo

Dr Darden-

I just finished the second workout of the chest blitz in the bowflex body plan book. The workouts are going great with the creatine loading but I?m having trouble getting in the 8 reps of bench press and 12 reps of decline bench press. I am doing the pre-exhaustion exercises to failure and then getting only 3 to 4 reps in the following exercises.

Workouts so far

Workout #1:

Chest fly: 150 lbs, failure in 10 reps, immediately without pause followed by
Bench press: 150 lbs failure in 3 reps.

Then, as you said in the book, I got up, rolled my shoulders, and decreased the weight to 120.

Incline chest fly: 120 lbs, failure in 10 reps, adjust handles so the cables were under my
Arms, and then
Decline bench press: failure in 4 reps.
The rest of the exercises in the workout went really well too?great burn.

Workout #2:

Chest fly: 150 lbs, failure in 12, bench press failure in 4
Incline fly: 120 lbs, failure in 12, decline bench failure in 4.

It seems that at this rate I won?t ever get to 12 on the decline bench so that I can progress to the negative only push-up.

I am going to muscles screaming failure and I?m just having trouble banging out those recommended bench press reps, but it is defiantly working the muscles to fatigue. Should I increase the weight on my next workout even though I?m not getting the recommended reps on the bench press?

p.s. I recommend the fruit punch creatine monohydrate, it tastes like coolaid.
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Ellington Darden

slosjo,

Add another rest day after your workout. That should help increase your secondary-exercise reps.

Ellington
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slosjo

Dr Darden-

I started the chest blitz on sunday. I was still very sore on tuesday so I waited until wednesday evening to work out and I felt very rested before the workout. My plan was to reduce the 2 week series from 6 workouts to 5. Should I add another day of rest in there?
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aaron_buttress

California, USA

Thanks michigan man, I appreciate the advice.

Anybody have thoughts on cadence? I've been using 4/4 and am quite fond of it, due to the results it's been producing. But I'd love to hear everyone's take on the subject.

Best
Aaron
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Ellington Darden

slosjo wrote:
Dr Darden-

I started the chest blitz on sunday. I was still very sore on tuesday so I waited until wednesday evening to work out and I felt very rested before the workout. My plan was to reduce the 2 week series from 6 workouts to 5. Should I add another day of rest in there?


If in doubt, add more rest.

Ellington

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HITTrainingWien

Dr D could u please answer to my above question regarding frequency ?

thank you very much
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Ellington Darden

HITTrainingWien wrote:
Ellington Darden wrote:
HITT,

Your routine looks fine. It's your frequency that's the problem. Try going to 5 times in two weeks, not 6 times in two weeks.

Ellington

so would you suggest to make 3 instead of 2 days off after every 3rd workout ? training like, Mo, Thu, Sun, Thu, Sun, Wedn.... and so on ? i'm just curious because there should be some "infrequency" if i understood the principle right ;)



Yes, exactly. Take 3 days between.

Ellington

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slosjo

Dr Darden-

I am in week 2 of the chest blitz for bowflex. I did creatine loading for the first week and am now on the maintenance dose.

Yesterday during my workout something strange happened. In your books you talk about the muscle being worked and surrounding areas becoming numb because of no blood flow. I was doing the leg press, in perfect form, and getting a great burn. I did a total of 17 reps and failed on 18. Starting at about repetition 12, my legs started tingling and burning. I have this happen all the time, so I wasn't worried. The tingling then continued up my body and around rep 15 I was light headed. Thinking about your books and how you say to press on, I continued in good form, slow turnarounds, concentrating on the muscle being worked, and trying to relax my face muscles, breathing deeply, etc...

After rep 16, my whole head and face were tingling; I did one more and could not move on number 18 at all.

When I stood up, I was very light headed; my whole head, face and neck were tingling. The part I am worried about is that the left side of my face felt like someone had shot it with Novocain; like after you get a cavity filled at the dentist. I lost some control of the muscles in my lips and cheeks, only on the left side. The feeling returned to normal after about 2-3 minutes. High intensity is great and all, but that worried me a bit.

Any ideas, comments, suggestions?

I should also mention that I have been getting plenty of calories and my workout was in the evening; I had about 1.5 gallons of water that day and was drinking cold water throughout the workout.

Thank you,

Slosjo
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HITTrainingWien

Dr D

just a question, when is the right time to put in an NTF workout.
I train for like 1,5 months straight, 5x in 2 weeks. Are there any signs that I can realize it's time for a NTF workout ?


Another question, in another thread some guys where poppin out some sentences concerning Insulin and stuff that it would be somehow harmful or would make me fat in the long run if I eat a high-carb meal (or as i say balanced meal) about 1-2 hours before sleep ? is there anything true in it if let's say I am a normal healthy 22yo man.

Maybe you could give me some insight on that, because I am not a fan of eating raw cottage cheese only (as an example) before sleeping without having bread and an apple or something to it .

thanks very much
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Ellington Darden

HITTrainingWien wrote:
Dr D

just a question, when is the right time to put in an NTF workout.
I train for like 1,5 months straight, 5x in 2 weeks. Are there any signs that I can realize it's time for a NTF workout ?


Another question, in another thread some guys where poppin out some sentences concerning Insulin and stuff that it would be somehow harmful or would make me fat in the long run if I eat a high-carb meal (or as i say balanced meal) about 1-2 hours before sleep ? is there anything true in it if let's say I am a normal healthy 22yo man.

Maybe you could give me some insight on that, because I am not a fan of eating raw cottage cheese only (as an example) before sleeping without having bread and an apple or something to it .

thanks very much


When you reach a plateau (no progress) on half of your exercises . . . that's the time to try a NTF workout.

Keep your before-bed snacks to no more than 250 calories and you should be fine.

Ellington

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jtr9999

Dr. Darden

I bought your New High Intensity Training book in January and have been using it since February. For the past two years prior I had just been doing 3 sets of 10 and working 2 or 3 muscle groups a workout.

I'm seeing descent results not great. I was expecting to just blow up. I was wondering if you could tell me how much potential you think I have and how big you think I can get. By reading you book I would say I have average potential.

I'm 24, 170 lbs, 5'8"

How big of arm and chest do you think is reasonable for me? Can someone with average potential get 16" arms or a 42 or 43" chest?

Thanks

Jonathan





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Ellington Darden

Jonathan,

I'd have to see some front and back, full-body photos of you doing a double-arm biceps pose . . . before I could give you an idea of your potential. Why don't you post them here?

Ellington
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HALOBOY

Dr. Darden,
I would like to know and understand this.
Is it true that a muscle like the chest is worked with we'll say dips, if we train it in hit fashion all the muscle fibers are worked? I think I read somewhere that you sayed that sometimes angle training is not worth it because you believe that it comes down to genetics for full development instead of useless angle training. Am I correct in that theory?

I know you change up exercises but upper chest will be worked also. We would not need inclines done that day? It is like the rock thrown in the water, ripple ,wave effect? Please explain.

Bob
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