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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cwp1979

Dr. Darden,
I love your book. It really opened my eyes and seemed to make a lot of sense. I started doing the beginner routine #3 about a month ago. I have found that my body is not nearly as sore as when I used HVT. I do feel stiffness and minor soreness but nothing like the DOMS I felt with HVT.

This concerns me as I wonder if I'm working hard enough. I definitely go to failure and typically feel nauseous and lightheaded at some point during my workout. Is it common for HIT trainees to not get as sore as their HVT counterparts? Thanks for your help. Kudos on a great book!
Craig
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bigdog8970

My name is Brian and I have enjoyed the "HIT" workout routine. I have a question regarding what the next step is after finishing the intermediate routines. One would assume you move to the advanced workouts but I didn't really see details for those as were listed for the beginner and intermediate routines. Can anyone help me out? Thanks
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bigdog8970

I love the "Hit" routine and I have just completed the intermediate routines with great success. I am unsure about the next step. One would assume you do the advanced workouts but I am not sure as far as how many days a week and so forth. Perhaps I am missing it in the book but it doesn't seem to give the same directions compared to the beginner and intermediate workouts. Can anyone help me out? Thanks
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Ellington Darden

Apply an advanced routine twice a week for no more than two consecutive weeks.

Ellington
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bigdog8970

much appreciated...just to clarify-thigh cycle for 2 weeks monday and friday and so forth?
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Ellington Darden

bigdog8970 wrote:
much appreciated...just to clarify-thigh cycle for 2 weeks monday and friday and so forth?


Yes, that's correct.

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DocMatt

Dr. Darden

When starting the quick start 14 day 1500 calorie diet the rx'd exercises on page 196 of The New High Intensity are only 5 exercise/8-12 reps to failure.

Do you recommend this for all levels of strength trainers when they start the 6 month program. Or can I increase their starting point to the level they currently are at?

Example have them start with the Beginning HIT Routine on pgs 132-133 or even the Intermediate HIT Routine on 134-135?
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Ellington Darden

DocMatt wrote:
Dr. Darden

When starting the quick start 14 day 1500 calorie diet the rx'd exercises on page 196 of The New High Intensity are only 5 exercise/8-12 reps to failure.

Do you recommend this for all levels of strength trainers when they start the 6 month program. Or can I increase their starting point to the level they currently are at?

Example have them start with the Beginning HIT Routine on pgs 132-133 or even the Intermediate HIT Routine on 134-135?


Dropping your calories to 1500 per day is the key variable. If you've been accustomed to eating significantly more calories per day than this, then NO -- you'd be unwise to do more than the recommended 5 exercises. You're going to need your recovery ability to be as rested as possible doing the initial several weeks.

Ellington

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MichaelRShannon

Dr. Darden,

I'm almost 60 and have been an athlete almost my entire life. I would like to apply HIT to my workouts (I've been lifting for over 40 years) to maintain strength and muscle mass, but I'm not going to be entering any contests.

Which of your books would you recommend I read to help me design workouts?

Thanks for your time.
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PhoenixTheHero

Dr. Darden,
I have a friend who is looking to get fit. I am trying to get him to get your book New HIT, but I think he is trying to get that p90x program. What would you suggest that I tell him?

Thanks,
Reed
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atkinsona

I've been training, what I thought was hard, for about 10 years now. Realistically, I experienced improvement for about the first year or so. After that, I've worked my butt off for virtually no gains whatsoever. Recently I tried H.I.T. and I've found, for the first time in ages, that I'm actually sore all-over for a few days after a H.I.T. workout.

Is this a sign that I'm finally hitting my muscles hard enough to break them down and get some growth? Also, should I wait for soreness to subside before hitting the gym again to prevent overtraining? Understanding that Dr. Darden is a busy guy, I'd be happy to hear from anyone out there that's applied H.I.T. principles for an extended period of time. Thanks.
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Hitit

sage1976 wrote:
I've been training, what I thought was hard, for about 10 years now. Realistically, I experienced improvement for about the first year or so. After that, I've worked my butt off for virtually no gains whatsoever. Recently I tried H.I.T. and I've found, for the first time in ages, that I'm actually sore all-over for a few days after a H.I.T. workout.

Is this a sign that I'm finally hitting my muscles hard enough to break them down and get some growth? Also, should I wait for soreness to subside before hitting the gym again to prevent overtraining? Understanding that Dr. Darden is a busy guy, I'd be happy to hear from anyone out there that's applied H.I.T. principles for an extended period of time. Thanks.


You may want to post your question on the main forum board since most people review that more. Good luck!
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markc26

Dr. Darden,

Hi,
I have a question in regards to the "The New H.I.T." Loading and packing routines with a Bowflex machine.

I have a Bowflex Power Pro XLT with all the Attachments (Lat Tower, Leg Attachment, Pec Bar, 410lb Upgrade) except the Squat Bar. I have progressed through the Bowflex Body Plan going from around 250lbs down to 185lbs. Now I am starting the "Loading and Packing Phase" in "The New H.I.T." and am unsure on what substitutions I can do for the following Exercises:
- Stiff-Legged Deadlift
- Squat with Barbell
- Chin-up Negative Only
- Pull-up Negative Only
Also are there other substitutions I should do for Routine A and B to work better with my Bowflex?

Also Thanks!!!
Your Books are great and gave me the motivation and direction to "Get Serious" and change my health.

Mark C.


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r1meanley

Dr Darden, I have been lifting weights for about 6 years seriously--or at least I thought seriously. I stopped gaining about 3 years ago. My weight fluctuates between 195-210 lbs. I am 6'0", 34 years old, and estimate my body fat at 10%.

I decided to give your no-nonsense HIT a try for a 2-week arm specialization. My upper arms were 15.5" but they are now 16 1/8." I have never worked so hard in the gym in my life--grueling to the point I almost passed out many times. However, I always leave the gym feeling like I actually gave 100%.

I took my beloved wife with me to coach me through the Arm-specialized program because I needed her to yell at me and keep me accountable through the freaking hard negative-only chins and dips. Bless her for sticking it out with me. I owe her and you much thanks.

Bottom line: HIT worked for me. I will use it to spark new growth in the rest of my body too--as far as my genetics will allow. I am now motivated to give my all on one set for each major body part. I like the efficiency and feeling of accomplishment.

I also like the idea of finally reaching my full physical potential. HIT is definitely the hardest work I have ever undertaken--could even be used as a interrogation/torture techinque--but it is also the most rewarding.

Dr Darden, thanks for your devotion to teaching HIT. God Bless, Rob
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onelasttime

Dr. Darden It is pleasure to be able to ask you some questions.

First I was trained on Nautalis Eqipment in the early 1980's at Ft. Benning Gerogia. Some of the people that taught me worked with you on the West Point Experiment. So at the age of around 12 I went from Old Weider 6X6 Pulp Paper Training Program as sold in Boys Life Magazine to Full Arthur Jones HIT type training.

I used it for several years and did not try anything else until probably High School. I made the mistake of teaming up with another older H.S. kid that was on Steroids. I did not know that at the time and coppied his training which was insanely high volume often doing 20 sets or more per-body part and we trained 5-6 days a week. I made little progress inthe form of muscle mass but my strength and endurance did soar sky high dureing this time frame. I am lucky I guess that I was young.

When he"my training partner" left school to join the Marine Corp. I stoped the insanely High Volume work and went to a routine closer to yours and Arthur Jones HIT style of training that only did 2-3 sets per body part taken to positive and negative failure and only 2 workout a week for upper body and 2 for lower and I gained something like 30lbs. of muscle and lost a lot of fat probably a good 10lbs. of fat in one summer.

After that I got into Powerlifting and while the workout are not HIT style the volume is much lower and weights used much closer to ones 1RM and much more recovery time is given.....Again when I went to power lifting and Olympic Lifting training I again gained about 20lbs. of muscle in less then 3 months.

So thatis twice I made huge jumps fiorst going from around 165 @ 10%-12% body fat to 205lbs. @ 6% body fat....Then again latter on probably 9 months latter I went from 205 to 224lbs. and stayed at about 6% bodyfat.

So know I am 36 years old and fat and out of shape. I am still backing a lot of muscle mass but I am inthe 36% bodyfat range now. I have a bad ankle that limits what I can do in the way of squats or deadlifts or cardo walking at a slow pass is about all the ankle can handle. I have a Bowflex with 405Lbs. of resistance bands.

Prior tot he ankle injury I used to run 10-15 miles a day as I was getting ready to join the Army to attend their Helicopter Flight School. My Heart is healthy and Ihave had a complete physical workup. I kept eating like I did when I was running 10 miles a day and lifting 3 days a week and got obesse.

I am really interested in your views on how best to use my BowFlex to get into shape. Since I am so obesse I seldom find most recipes that work for guys that are 20-30lbs over weight do anything for me in terms of weight loss!

It might be another month or two before I can do much as I had my second ankle surgery 10 days ago. I am 6 foot 1 and want to become athletic and fit again. Since I am currently out of work and will be going back to school to retrain I have time but no money. In fact My wife is on unemployment and we are also getting the modern version of food stamps! Please understand I am not trying to make anyone feel sorry for me I just want to frame where I am comeing from as clearly as I can so your advice can be as focused as possable!





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Ellington Darden

Onelasttime,

You're a good candidate for my "Florida Dreaming" plan, which is explained in the next section on the opening page. Click into it, review, and consider starting it.

Ellington
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CurtisDra

Pennsylvania, USA

Dr Darden,I read and used your book Flat ABS ASAP and dropped 90 lbs of weight,more likely about 100 lbs of fat and gained 10 pounds of muscle for my height of a 5 ft 10 inch man.

Three years have passed,since that time when I was 257lbs and went to 167lb, with your program.

Today I am holding steady ,healthy and ranging about 175 to 180lbs with about 12 lbs of fat, by my rough amateur estimation.

I found my legs to be my achilles heal,actually my joint pain along with my low muscle massed legs compared to my upper body.

I hesitate to choose a program that will reduce my weight once more leaving my legs feeling weak or imbalanced,and I hesitate to gain more muscle mass fearing even more excess on my waist,which I could not eliminate enough to my liking,mainly due to genetics rather than effort.

Generally I am strong in my core(even with my excess weight in the abs),my chest/back lower and upper,along with my shoulders and arms are quite efficient and toned from daily use at work and activity.

Since you have proven to me that your studies and designs are purely effective.

My question for you is this,with my physique and history,which of your programs would serve me best OR alterations made in my case with one of your programs,to make gains in muscle mass to my legs,while in turn allowing me to cut my midsection,while maintaining or increasing my upper body strength?
Thank You for your involvement all around.

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Ellington Darden

Curtis,

I'd recommend the BIG Routine, which is described in chapter 22 of "The New Bodybuilding for Old-School Results." To that I'd add the Reverse Trunk Curl.

You already achieved some amazing results. Keep positive and work hard.

Ellington
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EngineerGuy

California, USA

Dr. Darden,

I have The New High Intensity Training book. I really have enjoyed the book so far and I am now three weeks into the 54 week play you detail. I have a few questions.

1. I am about 70 lbs overweight but as I used to be a heavy lifter, I am very strong. I see this plan slowly lessens workout frequency from 3/wk to 1.5/wk. If I have not reached my weight goals by the time I start reducing frequency, should I just continue to cut frequency with reduced calories or is workout frequency most important to losing fat?

2. I seem to run out of energy toward the end of my workout. Should I just add a few more calories (now eating 1700) or should I reduce workout frequency. I skipped one workout and noticed major gains in all my exercises.

3. I am about to max out the leg press machine's available plate space, should I switch to squats or do you have something better in mind?

4. I seem to be stuck at 8 reps on curls, should i reduce weight and try for more reps or switch exercises.

5. Finally, even though I am long way from this, in regard to the specialized workouts for each body part, after the two weeks of the cycle, should those muscles be completely rested for two weeks or should a normal advanced workout cycle be done. For instance, after the thigh cycle, should leg exercises be avoided for two weeks to provide rest or should a normal level of HIT exercise be performed including legs?

Thanks very much for your input.
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DJ Whitlatch

Dr. Darden,
I bought your book a few months back, but just in the last three weeks have really started training the HIT style. A buddy and I have created spead sheets for each of the routines and have really been pushing it hard. We started with the second routine and we lifted for the 5 time on it today. The gains I am seeing are rediculous and I never thought I would see them so fast. I have been in the gym since high school and have never felt the pumps and effects like HIT training. Just from wednesday (two days ago) I lifted a total of 85 more lbs, did 10 more total reps, and beat my previous time by 2 mins. I cant wait to see how I am feeling and looking in another month or two. Congratulations on such a good book!
DJ Whitlatch. Jacksonville, FL
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DJ Whitlatch

Dr. Darden,
I bought your book a few months back, but just in the last three weeks have really started training the HIT style. A buddy and I have created spead sheets for each of the routines and have really been pushing it hard. We started with the second routine and we lifted for the 5 time on it today. The gains I am seeing are rediculous and I never thought I would see them so fast. I have been in the gym since high school and have never felt the pumps and effects like HIT training. Just from wednesday (two days ago) I lifted a total of 85 more lbs, did 10 more total reps, and beat my previous time by 2 mins. I cant wait to see how I am feeling and looking in another month or two. Congratulations on such a good book!
DJ Whitlatch. Jacksonville, FL
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chieften

Arizona, USA

Thanks for writing this book. I've been learning strength training from my father for the past year or so. His training method came from his own personal experiences in gyms in Rochester and New York City when he was growing up and after college in the late 70s and early 80s. He unfortunately became a victim of the "more reps is better" philosophy that has now consumed the bodybuilding world.

as a result he was wary to say the least when I came back from a semester away at college able to do a 50lb tricep extension for 3 sets of around 10 each. That was almost double of what I could do when I left for college doing 5 sets of 25 lb at 15 reps and at college I was able to do that with only 1-2 workouts a week and a stressful schedule that comes with being at college.

I still haven't broken it to him that your book says to avoid doing power cleans, especially for someone like him who has a bad knee. But hopefully I can get him to change from his high-rep workout that he now does to the HIT method in your book that he ironically used to do something similar to when he was young.
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nunies

hi Ellington i have a few question about the creatine you mention in phase 2,after the 14 days you mention to take only 5 grams per day with water,should i stop at some time for a while,on the product label it mentions to stop it after about a month for a few weeks,as is better to take it just plain with water than a juice that contains sugar,thanks
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Ellington Darden

After the loading phase, consume creatine with plain water. And yes, after 6 weeks on, take a 2-week layoff.

Ellingtyon
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yiannis

thanks,dr darden,could you please tell me where in europe we can find your new book the new bodybuilding for old school...there are always problems and a big cost when ordering from the us,thanks
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