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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

yatin883 wrote:
Hi DR. Darden,
This is actually a couple questions. Is it possible to train with the H.I.T routine alone at home, with only barbells and dumbells, or a buddy to spot you is necessary? Also, have you included any info on the kind of diet and nutrition necessary to pack on muscle mass when using this program?


Yes, it's possible to do HIT at home with the help of a buddy. The best book on eating and nutrition are two older plans of mine: "BIG" and "Bigger Muscles in 42 Days." You can find them both on Amazon and other Internet bookstores that deal with used materials.

Ellington

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yatin883

Yes, it's possible to do HIT at home with the help of a buddy. The best book on eating and nutrition are two older plans of mine: "BIG" and "Bigger Muscles in 42 Days." You can find them both on Amazon and other Internet bookstores that deal with used materials.

Ellington

Yes, Dr Darden, but i am asking what if there's no buddy to spot? Can we train alone? I'm asking this because i know negative type training usually requires the help of a buddy but only option for me is train alone.

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gatorman

Alabama, USA

If you train alone I would recommend doing what is called a pump set. On the first set use your normal weight that would allow to get around 8-12 reps but stop about two reps before you get to failure.

Then take about 30 40 % of the weight off and do a set to failure with this lighter which will be much safer to handle and rack when you are finished. This workout will give you a excellent pump and the first set will help you increase your strength in the lift.

Good Luck
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RobT

I have no problem training alone in my garage gym with basic HIT programs.

In fact i seem to thrive on the lack of distractions compared to workouts in a commercial gym or with a training partner.

Ideally you want a rack and bench with some safty stops - but failing that, just selecting the right exercises will allow you to train to failure in safety, without a training partner.

Without a rack - just a bench, barbell and dumbells - avoid exercises such as barbell bench press, squat and press behind neck - where you can become trapped beneath the weight if you train to failure - and use substitutions such as trap bar deadlifts, dips, military press etc.

Negatives on dips and chins are great additions for home trainees too, and require no partner.

for example;

Trap bar deadlift
leg ext/leg curl
Single leg dumbell calf raise
Incline Dumbell press
lateral raise
Negative Chins
Negative Dips
Ab Crunch / Reverse Ab Crunch

Probably your biggest challange training without a partner is consistantly motivating yourself to training with a high level of intensity and monitoring your technique - keeping an accurate training log sheet, that shows your previous workouts for this program on the same page, and constanly striving to increase your reps or load, whilst maintaining good form is key.

Also i found that occasionally videoing a set on my camera is a great way to check you technique and cadence aren't getting sloppy as you increase loads

Good luck

Rob T

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JThorpe

Have you considered the possibility that you were getting better results on the heavy splits than on HIT simply because the former works better for you? Let's face the obvious reality that while HIT gives you the best results for the time spent training, it clearly does not give you the best results period.

Common sense says, for example, that no one, no matter how genetically gifted, is going to win the Mr. Olympia doing strictly HIT; drugs or no drugs. It is irrational to believe otherwise. Does anyone really believe that Arnold could have achieved the same results he did doing 2 workouts a week for 25 minutes each time?

Of course he overtrained constantly and could have greatly reduced his volume, but not down to strict HIT standards.
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JThorpe

my previous post is referring to a question from the previous page.
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hernan1974

Hi Ellington
Reading your books "New High Intensity Training" and "Big Muscles in 42 days" I have found that in the first book you tell us no to split the exercise routine, but in the second book you tell us to do the opposite... in fact you provide us with split routines.
Can you tell me in what cases should we use split routines and when to use the other..??
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Ellington Darden

hernan1974 wrote:
Hi Ellington
Reading your books "New High Intensity Training" and "Big Muscles in 42 days" I have found that in the first book you tell us no to split the exercise routine, but in the second book you tell us to do the opposite... in fact you provide us with split routines.
Can you tell me in what cases should we use split routines and when to use the other..??


If you reread the Bigger Muscles book, you'll see that Keith Whitley would not have agreed to the program if I had not had him do split routines, for at least the first half of the plan.

Ellington

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yatin883

Hello Dr. darden,
Can u tell me how can one really tell when is the time for the next workout, i.e. when have u recovered from the last one? For some people it could be 2 days, for some it could be 10.

Also i'm sorry to post this here but i have a doubt and need your opnion.
I have read at many places that HIT training is only good for off-season (for the pros), or when u have hit a pleateau, and should not be considered as your training style for the long run.
What would u say to that?
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johyn

Hello Ellington. I am finishing up the year of begining HIT, then intermediate, routines. I read your instruction that I should use a specialized routine (for example: calves) no more than 3x for no more than two weeks and then do not come back to that particular routine for 90 days.

When can I use another specialized routine? and during the time that I am not using the specialized HIT routine for calves should I completely not work my calves for that 3 months? or incorporate a standard 8 rep standing calf Hit routine every 5th day?
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Ellington Darden

yatin883 wrote:
Hello Dr. darden,
Can u tell me how can one really tell when is the time for the next workout, i.e. when have u recovered from the last one? For some people it could be 2 days, for some it could be 10.

Also i'm sorry to post this here but i have a doubt and need your opnion.
I have read at many places that HIT training is only good for off-season (for the pros), or when u have hit a pleateau, and should not be considered as your training style for the long run.
What would u say to that?


Usually, three days is enough time between workouts for most people. But only experience at HIT can help you tweak that guideline.

HIT has been my training style for more than 30 years.

Ellington

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Ellington Darden

johyn wrote:
Hello Ellington. I am finishing up the year of begining HIT, then intermediate, routines. I read your instruction that I should use a specialized routine (for example: calves) no more than 3x for no more than two weeks and then do not come back to that particular routine for 90 days.

When can I use another specialized routine? and during the time that I am not using the specialized HIT routine for calves should I completely not work my calves for that 3 months? or incorporate a standard 8 rep standing calf Hit routine every 5th day?


I like alternating two-week specialized routines with two-week basic routines. Which means you could perform a different specialized routine each month.

After the specialized calf routine, continue to train your calves at least once a week.

Ellington

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rnl

Ellington Darden wrote:
rnl wrote:
Dr. Darden

finishing up the best of the best this week. still want to put on more weight. unless you think otherwise planning to do the A-B Foundational Routine shown on page 219. stupid question - how do you alternate between workout A and workout B? is it every other day, every week? and how how long overall shd i stay on this routine?

thanks...

My suggestion would be to do it 5 times each two weeks. Do A, B, A, B, A in a two-week period. Then B, A, B, A, B the next two weeks. Do that twice, which would amount to 8 weeks.

Report back afterward.

Ellington



Dr. Darden: reporting back... finishing up this routine you suggested. still trying to hang with HIT. putting some muscle/weight back on, but bottom line (as one of your readers suggested - see JThorpe 6/3/07) think i've discovered there's no substitute for heavy, frequent split routines - at least in my instance. but i do like the bang you get for the buck with HIT so...

looking for your suggestion as to which routine i shd follow now given i want to continue to gain weight - or shd i stick with the same one?? btw - i added at the end of the B routine a set of n/o dips and at the end of the A routine a set of n/o chins - your thoughts? and one of the other areas where i've lost mass is my lats - used to do wide grip chins with weight - i assume you're not a fan but curious as to why. as always thank you for your time.

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Ellington Darden

ml,

Use a split routine, if you must. But make sure the splits don't lead to easier, more frequent workouts.

You can apply wide-grip chins. Just realize that they shorten your range of movement, compared to regular chins.

Ellington

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Combustibles

Good to know I can train alone without a spotter doing the "pump" set. But, I 'd love to find fellow H.I.T. Beginner's in my area, or better yet my gym. Is there a forum where we can find eachother available?

A second topic I'd like to explore is...
I LOVE endurance running and I am about to begin training for a half marathon. Meanwhile, I am primed a ready to begin HIT (I've learned all the exercises, etc).

Can I do both? HIT and run 4 times a week up to 20-30 miles a week. Up front I am thinking my legs will not allow it, but...

Is there precedent here? Has anyone else tried or asked this question?

Sean Bynon, Boston
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Ellington Darden

Sean,

This topic has been hashed around many times. Have a look in the archives.

Ellington
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bonustime

Dr. Darden,

Long time reader and believer, first time writer. This might be a little off the topic, but I finally found a gym by me that has a Nautilus Pullover machine.

While I was thrilled to be able to use it, I feel like I might be performing the exercise incorrectly as I'm feeling more "stress" in my triceps instead of my upper back.

I do get some tension there, but I thought there would be more of a burn. My triceps seem to tire out before my back. I don't want to go up drastically in weight because I don't want to injure something. Has this topic come up before? Your expertise would be appreciated. Thanks!

Jason
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Ellington Darden

Jason,

Don't worry. Your lat muscles insert on the upper-arm bones next to the triceps. You are actually feeling the pullover action in those insertion points, which normally get almost no work, and confusing that feel for triceps. Keep doing what you're doing and soon you'll adjust and feel the pullover more in the belly of the involved muscles.

Ellington
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jack32

Common sense says, for example, that no one, no matter how genetically gifted, is going to win the Mr. Olympia doing strictly HIT; drugs or no drugs. It is irrational to believe otherwise. Does anyone really believe that Arnold could have achieved the same results he did doing 2 workouts a week for 25 minutes each time?

Of course he overtrained constantly and could have greatly reduced his volume, but not down to strict HIT standards. [/quote]

Dr. Darden,
Remember Arnold's celebrated "comeback" at the '80 Olympia? Prep work included his typical 6 days a week sessions for 2 hours or so a day.
Now remember Casey's Colorado experiment? Minimum time spent training under AJ's watchful eye.

Both men were regaining lost muscle mass. According to some, both men were using steroids, although I know that AJ wouldn't allow this.
Both are genetic superiors.

Casey, in minimum time, far exceeded, I believe, Arnold in regaining back lost muscle.
Do you have the numbers for both comebacks.
Mentzer's 2nd HD book, looked at the comparision, and it was pretty impressive.
Thanks,
Jack

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mpx

jack32 wrote:
Common sense says, for example, that no one, no matter how genetically gifted, is going to win the Mr. Olympia doing strictly HIT; drugs or no drugs. It is irrational to believe otherwise. Does anyone really believe that Arnold could have achieved the same results he did doing 2 workouts a week for 25 minutes each time?

Of course he overtrained constantly and could have greatly reduced his volume, but not down to strict HIT standards.

Dr. Darden,
Remember Arnold's celebrated "comeback" at the '80 Olympia? Prep work included his typical 6 days a week sessions for 2 hours or so a day.
Now remember Casey's Colorado experiment? Minimum time spent training under AJ's watchful eye.

Both men were regaining lost muscle mass. According to some, both men were using steroids, although I know that AJ wouldn't allow this.
Both are genetic superiors.

Casey, in minimum time, far exceeded, I believe, Arnold in regaining back lost muscle.
Do you have the numbers for both comebacks.
Mentzer's 2nd HD book, looked at the comparision, and it was pretty impressive.
Thanks,
Jack



Well not compared to the current crop of IFFB Olympia pros you won't.

But I believe the book is intended to maximize results to get one as close as genetically possible to the golden age classic bodybuilder look steroid free.That's why the reference to "old school results".

Hey I could be wrong and maybe some do actually believe they could step on stage with HIT.

As naturals it's believable.

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mufasta

Dr Darden -

I?m trying to get back into football shape (best way to describe what I want to do). I used to play LB, but would rather be more like a safety now a days.

Anyway, I?ve been doing the weight side of metabolic training and am going to start doing the sprinting part this week. I want to integrate the two sides on a regular basis and wanted to get some feedback.

I was thinking about doing the weight part 2 or 3 workouts then doing the sprint workout and then back to the weight part. I would prefer 2 weight workouts and think it should be sufficient to still build overall strength.

In regards to my recovery, right now I usually rest 2-3 days between workouts. I actually like going 2 days ? 2days ? 3 days ? 2 days? Would this type of rest still be OK with the sprints added in? In the Old School book you said to do the sprints no more than twice a week. I understand why and wonder if I should rest more like 3 days off between all workouts?

Thanks

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Ellington Darden

Why don't you alternate both routines? And, yes, I'd suggest that you rest 3 days between workouts.

Ellington
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travis t

Dr. Darden,
I have been training on and off for about 2 years, doing both hit and hvt.
I have your book the new hit. I am wondering if i should fallow the routines from beginner to advanced or if i would get better faster results fallowing the "Hudlow routine" that is outlined in the book?

thankyou,

by the way i am in decent shape (strong)
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travis t

great book by the way
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Ellington Darden

Travis,

You have to make that decision. My gut feeling, however, is that you'd be better off starting with the beginning routines.

Ellington
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