MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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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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Ellington Darden

rnl wrote:
Dr. Darden

bought you book. loved it. appeared i was guilty of overtraining (have been lifting seriously for over 10 years). but now very concerned as i'm losing weight and muscle since starting your best of the best routine. only been at it for a couple weeks but is this normal?? actually love the routine and want to continue but...

please help. thank you.


The answer is simple . . . just eat more, more calories each day.

Ellington

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rnl

Ellington Darden wrote:
rnl wrote:
Dr. Darden

bought you book. loved it. appeared i was guilty of overtraining (have been lifting seriously for over 10 years). but now very concerned as i'm losing weight and muscle since starting your best of the best routine. only been at it for a couple weeks but is this normal?? actually love the routine and want to continue but...

please help. thank you.

The answer is simple . . . just eat more, more calories each day.

Ellington



thanks for replying. i'll keep you posted if that's ok.
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gohardordontgo

Actually my question is about the book "the New High Intensity Training"

Nothing was mentioned about cardio training....is it not recommended during Phase1?
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rnl

Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.
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darebrewer

Dr. Darden,

I've been using one of your routines from the "New HIT" book and I've been doing the negative chins. I work out mon-fri-wed. I started out at 4 reps, went to 5, then 5, then 4, then 4 again. I can't seem to progress on this exercise. I think my grip is giving out. I'm 6'3", 214lbs, long arms, small forearms. Any suggestion or should i just substitute another exercise?
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Ellington Darden

gohardordontgo wrote:
Actually my question is about the book "the New High Intensity Training"

Nothing was mentioned about cardio training....is it not recommended during Phase1?


You do not need cardio. Too much activity reduces your recovery ability and prevents maximum muscle growth. Rest and save your energy for your muscles.

Ellington

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Ellington Darden

rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.


Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington

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Ellington Darden

darebrewer wrote:
Dr. Darden,

I've been using one of your routines from the "New HIT" book and I've been doing the negative chins. I work out mon-fri-wed. I started out at 4 reps, went to 5, then 5, then 4, then 4 again. I can't seem to progress on this exercise. I think my grip is giving out. I'm 6'3", 214lbs, long arms, small forearms. Any suggestion or should i just substitute another exercise?


Try doing the NO chins once a week, rather than three times per week.

Ellington

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darebrewer

Ellington Darden wrote:
darebrewer wrote:
Dr. Darden,

I've been using one of your routines from the "New HIT" book and I've been doing the negative chins. I work out mon-fri-wed. I started out at 4 reps, went to 5, then 5, then 4, then 4 again. I can't seem to progress on this exercise. I think my grip is giving out. I'm 6'3", 214lbs, long arms, small forearms. Any suggestion or should i just substitute another exercise?

Try doing the NO chins once a week, rather than three times per week.

Ellington



I think confused you, my workout schedule is mon-fri-wed, i do the NO chins every other workout so there is at least 9 days between them. Any suggestions? I'm progressing on all other exercises.

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rnl

Ellington Darden wrote:
rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.

Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington



you crack me up. but obviously a much more knowledgable man than me on the subject at hand. i will give it a try. thanks.
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SamR

FWIW . . . a little background.

I am from the Acadiana part of Louisiana - home of Casey Viator, Red Lerille, and Boyer Coe. I began bodybuilding at 14 and worked out religiously until I was 23.

I believe I had some pretty good genes for the sport: when I stopped (for personal reasons), I was 6'2", 235 lbs., had a 33" waist, 18" arms, 48" chest, 26" things, and 17" calves.

I HAVE NEVER USED "BODYBUILDING" DRUGS (OR ANY OTHER ILLEGAL DRUGS FOR THAT MATTER).

I say the above - not as a braggart - but only as an "opening" of where I started and where I am today.

During my early training years, I was able to train the "volume way" for many years without any apparent overtraining. No matter what I did, and I managed to get up to a 6 day split training up to two hours per day, I grew and grew and grew.

Towards the end of my early training period, I attended a seminar given by Boyer Coe in Morgan City, Louisiana. He was associated with Body Masters at the time, and I seem to recall he had some "loose" relationship with Jones/Nautilus. Obviously, meeting someone such as Coe's caliber piqued my curiosity and I sought to find a training partner who would workout using HIT.

None of my training partners lasted more than a couple of weeks because the training was not very fun. In addition, I meant "business" when I trained - I never liked to socialize at the gym.

After around 6 months of training 3 days per week using HIT, I "bottomed out" and was, quite simply, exhausted. I do not mean "tired" in the sense that I was too sore to train. I mean I actually dreaded going to the gym to train because the strain of going all out on each set three times a week was, in my estimation, too much for my body AND MIND to handle.

I took several weeks off, but knew deep down that Jones was on to something about training to exhaustion. All of the magazines touted volume training, but none of them explained that the guys in the pictures were likely doing heavy drugs, and no one ever bothered to explain what was quite obvious to me: GENES PLAYED THE BIGGEST ROLE IN HOW BIG AND STRONG A PERSON WAS GOING TO GET.

Many, many people asked "what are you doing to get so big, other than training in the gym?" I truthfully said: "nothing, other than getting enough rest and eating properly".

After a 2 week hiatus from the 3 times a week HIT routine (performing ONE set for each exercise as prescribed by the HIT books at the time), I ran across an article that caught my attention: why do we need to apply the 7 day week, that we adopted from the Bible to our life/work schedules, to bodybuilding?

To me, it was a simple, but profound question.

My solution: split my body into two, train 1/2 every other day, regardless of Saturdays/Sundays. I don't know if it was because of my hiatus or because of the new routine, but my plateau ended and my exhaustion was gone.

I recently took up lifting again, and began where I left off 20 years ago.

I train as follows:

1. 1/2 of my body every other day.

2. 1 set per exercise to exhaustion, with the rep range between 8-12, with the idea of always progressing more each workout.

3. I DO incorporate a supplement of a carbo/protein drink sipped during workouts, and then consumed fully immediately after the workouts (quite a few SCIENTIFIC studies performed on elite bikers and swimmers have shown that this prevents the catabolic response cause by the cortisol release).

4. I keep my routine simple:

Split A:

Chest: barbell bench press, incline fly, negative dips

Shoulders: seated machine press, side laterals with dumbbells, bent laterals with dumbbells

Triceps: latbar pushdowns (my triceps are so pumped from the dips and presses, I think any additional tricep exercises would be too much)

Abs: trunk curls, leg raises on elevated bench

Split B:

Legs: Squats, leg extensions, leg curls, standing/seated calf raises (alternate each session)

Back: undergrip shoulder-width lat pulldowns OR negative chins (not both), bent over rows (barbell one session, single dumbbell one arm at a time the next - the dumbbell rows give me a good stretch), stiff legged deadlifts, shoulder shrugs with dumbbells

Biceps: barbell curls (like my triceps, my biceps are already pretty pumped by the time I finish my back exercises, that I think more than one exercise would be too much)

Forearms: barbell wrist curls behind my back (this has ALWAYS been easier on my wrist joints), reverse wrist curls using dumbbells (again, easier on my wrist joints)

5. Reps are performed until exhaustion, with the last rep usually assisted by a training partner.

6. Reps are, for lack of better words, concentrated and methodical. I would estimate 3 seconds up and 3 seconds down, using very strict form.

7. Total workout time each split: about 25 minutes, with approximately 1.5-2 minutes rest in between exercises.

I know some of the above "violates" several HIT principles, but I also believe it stays true to an HIT principle Dr. Darden mentioned in his new book (and I am paraphrasing): do what REALLY works for you.

Although much of my gains in the past 6 weeks are probably attributable to muscle memory (although not on the order of Viator's Colorado Experiment - I have a lot of "memory" to catch up on :) ), I believe my gains have been impressive. My weight of 237 has remained the same, but I am showing signs of vascularity and muscle "division", and I have added 1/2 inch to my upper arms and 1 inch to my thighs.

I will try to update as I continue training.

Thank you, Dr. Darden, for your forum, commitment to bodybuilding, and for an excellent book.

Regards,

Sam
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rnl

Ellington Darden wrote:
rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.

Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington



Dr. Darden

you da man... this routine is awesome. now that i've gotten over giving up those "other" activities. i've seen some real progress and weight gain.

this will be my fourth week of doing the best of the best but really, it took 2 wks to get acclimated to the routine and tempo. absolutely love doing this routine. my question: shd i stick with the best of the best for a longer period than the four wks you recommend in the book, given my 2 wk ramp up period? if not, which HIT routine wd you recommend performing next - for most weight/muscle gain?

thanks for your time.

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Ellington Darden

rnl wrote:
Ellington Darden wrote:
rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.

Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington



Dr. Darden

you da man... this routine is awesome. now that i've gotten over giving up those "other" activities. i've seen some real progress and weight gain.

this will be my fourth week of doing the best of the best but really, it took 2 wks to get acclimated to the routine and tempo. absolutely love doing this routine. my question: shd i stick with the best of the best for a longer period than the four wks you recommend in the book, given my 2 wk ramp up period? if not, which HIT routine wd you recommend performing next - for most weight/muscle gain?

thanks for your time.



Okay, here's what to do:

Rest completely for four days, then repeat the four weeks again. Be precise and do the entire 1-4 weeks the correct way.

Ellington

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rnl

Ellington Darden wrote:
rnl wrote:
Ellington Darden wrote:
rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.

Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington



Dr. Darden

you da man... this routine is awesome. now that i've gotten over giving up those "other" activities. i've seen some real progress and weight gain.

this will be my fourth week of doing the best of the best but really, it took 2 wks to get acclimated to the routine and tempo. absolutely love doing this routine. my question: shd i stick with the best of the best for a longer period than the four wks you recommend in the book, given my 2 wk ramp up period? if not, which HIT routine wd you recommend performing next - for most weight/muscle gain?

thanks for your time.



Okay, here's what to do:

Rest completely for four days, then repeat the four weeks again. Be precise and do the entire 1-4 weeks the correct way.

Ellington



Dr. Darden

ok. i'll finish up this week which will be my fourth; then rest completely for 4 days and repeat the program again - precisely.

thanks for the quick reply.

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catalyst

Dr. D,

Ordered the book over Easter weekend. Very excited to get it.
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Ellington Darden

catalyst wrote:
Dr. D,

Ordered the book over Easter weekend. Very excited to get it.


Great! Sustain your motivation and prepare to work hard.

Ellington

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catalyst

Dr. D,

Fantastic book.

The pictures are inspiring, and you have plenty of routines in there to keep me busy year round.

I was also impressed with CV's 50m time, that guy would have been dangerous in the NFL had it interested him.

Can you tell me more about the sprints he was doing? Was this something he did during 1978?
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Ellington Darden

Sorry. I don't remember any of the details of CV's sprinting, other than he did it infrequently.

Glad you like the new book. Spread the word.

Ellington
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the_shoe92

Dr. Darden
I am excited to start the metabolic training you described in your new book. However, I do not have access to a dip bar. I do not have access to any sort of equipment other than a pull-up bar. What could I do instead of dips? Thank you for your time
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rnl

rnl wrote:
Ellington Darden wrote:
rnl wrote:
Ellington Darden wrote:
rnl wrote:
Dr. Darden

thanks for replying to my previous email. a few more questions if i could...

granted i was most likely over training but remained concerned with all the time i now have on my hands. as i'm sure you've heard before i feel like i'm "missing out" on certain exercises. am currently doing your best of the best routine. in prior workouts loved to do barbell complexes (per Jason Ferruggia article in T-Nation article 11/06), dumbell swing and shoulder box exercises (per Thibaudeau) and also was a "big" dead lift and hang clean guy. is there a way to work any of these in? is it worth it? also was never a big cardio guy - go figure; but would like to work in a sprint routine - maybe a 400m sprint workout once a week - is this possible??

as said previously love your book and really enjoy this best of the best routine. think you've convinced me to make the "switch" to HIT but remained concerned i'm not doing all i can to get the most out of my workouts.

please help. thank you for your time.

Give HIT a try the right way. Stop doing those "other" activities and exercises. Instead, focus on performing smooth precise repetitions to all-out failure in 12 or fewer exercises. Then, back off and allow your muscles TIME to grow.

Ellington



Dr. Darden

you da man... this routine is awesome. now that i've gotten over giving up those "other" activities. i've seen some real progress and weight gain.

this will be my fourth week of doing the best of the best but really, it took 2 wks to get acclimated to the routine and tempo. absolutely love doing this routine. my question: shd i stick with the best of the best for a longer period than the four wks you recommend in the book, given my 2 wk ramp up period? if not, which HIT routine wd you recommend performing next - for most weight/muscle gain?

thanks for your time.



Okay, here's what to do:

Rest completely for four days, then repeat the four weeks again. Be precise and do the entire 1-4 weeks the correct way.

Ellington



Dr. Darden

ok. i'll finish up this week which will be my fourth; then rest completely for 4 days and repeat the program again - precisely.

thanks for the quick reply.



Dr. Darden

ok after today, per your advice, i'm taking 4 days off and then hitting the routine again. to prepare just re-read chapter 22 - didn't realize you recommend the routine for 4 consecutive wks. that's great. as i said i love the work-out. also see i forgot during my first 4 wks to reduce the exercises during weeks 3 and 4.

in any event will, next week, begin to follow your routine precisely. so, a few more questions please: understand there is a 2 minute rest before moving on to the leg extension/curl - but what about the others? and re the 10 second lifting stage, am i lifting inch by inch or is it a more continuous (albeit very slow) movement; and finally what about number of reps? you say 5-6 re squats which is fine, and i assume to failure on the dips and chins, but what about the others?

thank you.
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Ellington Darden

ml,

Keep all your reps smooth, with 10/5 as the goal for each one. The rep range is 4-6 and I wouldn't do more than 8 on any of the other exercises.

Ellington
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rnl

Ellington Darden wrote:
ml,

Keep all your reps smooth, with 10/5 as the goal for each one. The rep range is 4-6 and I wouldn't do more than 8 on any of the other exercises.

Ellington


Dr. Darden,

thanks. don't mean to be a pest but what about the rest question. is it a big deal?

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darebrewer

Two questions about exercises. What should I do when I can do more than 12 reps on the reverse trunk curls? (seems like holding a weight between legs would be dangerous/difficult). Also, what exercise do you recommend for hamstrings when you have a horrible back? I've got degenerative disc disease so I can't do heavy deadlifts, stiff legged deadlifts. I've tried single legged deadlifts but the put a lot of stress on my lower back muscles and are also extremely difficult to do when using heavy dumbbells. I do leg curls for the pre-exhaust set per your book, "New HIT".
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Ellington Darden

darebrewer wrote:
Two questions about exercises. What should I do when I can do more than 12 reps on the reverse trunk curls? (seems like holding a weight between legs would be dangerous/difficult). Also, what exercise do you recommend for hamstrings when you have a horrible back? I've got degenerative disc disease so I can't do heavy deadlifts, stiff legged deadlifts. I've tried single legged deadlifts but the put a lot of stress on my lower back muscles and are also extremely difficult to do when using heavy dumbbells. I do leg curls for the pre-exhaust set per your book, "New HIT".


Try doing side bends and trunk curls immediately before the reverse trunk curls.

Your weak lower back needs strengthening. Do back raises twice a week for month and see if they help.

Ellington

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mpx

Dr. Darden...I sent you an email yesterday inquiring about purchasing the book.

tia
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