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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ihaveabowflex

Andy, how do i be like you. I just got a spankin new bowflex extreme and i wanna have huge biceps and a 6 pack.Im only 14 though so how do i start and wat should i do. you dont have to be easy on me though because im a kid ill do watever it takes.
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manusingh

Good Day Andy

I am new to the HIT training, I am in the first 3 weeks of the Beginers program and I am seeing positive results, what I wanted to ask was about the loading phase. I am thinking of starting the the Creatine Monohydrate loading phase mentioned in the book. I am a bit confused about the measurements, I am not too sure when I converted them from gallons to litres ita bout 3.072 litres, Am I suppose to derink so much of creatine and sugar concentrate. I just wanted to confirm and also the calorie count as well. Please if you can help on that.

Alos about the cardio routine should I be doing any cario with it or just do my normal 3 day workout.
This is about 3 months old picture attached

Regards
Manu
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manusingh

Hi
I have been following the HIt training routine for last six weeks as it is in the New Book. I have seen some chages. Especially in my legs and a bit in my arm. Now I am doing the Cratine loading phase, Bu twant to know what diet shouls I follow. I am having approximately around 2000 calories. Bu tcant find much difference in my body weight. I am about 74 kgs 5'11. please also recommend that If i should eb doing cardio on my rest days to get body fat down..My bodyfat at thsi stage is about 11% i guess.
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deanjones

manusingh wrote:
Hi
I have been following the HIt training routine for last six weeks as it is in the New Book. I have seen some chages. Especially in my legs and a bit in my arm. Now I am doing the Cratine loading phase, Bu twant to know what diet shouls I follow. I am having approximately around 2000 calories. Bu tcant find much difference in my body weight. I am about 74 kgs 5'11. please also recommend that If i should eb doing cardio on my rest days to get body fat down..My bodyfat at thsi stage is about 11% i guess.


manusingh,

In order to increase your weight, you have to increase your calorie intake. Just lifting along will not increase your body weight. In order to gain muscular density and weight you need to increase both calories and protein.

I'm what a lot of people call a "hard gainer". I know a lot of people despise that term because there really is no such thing. Us "Hard gainers" just simply don't know how to eat. Mainly because skinny guys get scared of gaining fat so they have subconciously trained themselves to eat less... I did anyway... I didn't realize how little I ate until I started wanting to put on muscle mass.

If you're naturally skinny, It's probably safe to say that 2000 calories a day is near a deficit for you as far as intake. I used to only get in around 1,800 - 2,000 calories a day when I first started working out and I always said "Why am I not growing!?!" It was very frustrating for me. I'm 5'9 and weighed at around 155lbs back then.

The problem wasn't protein. I was consuming about 1g - 1.5g of protein per pound of body weight (so, in other words about 155g - 230g of protein a day). The problem was I wasn't eating anywhere near enough!

Your entire body needs a surplus of calories to grow. So, I bumped up my calories to about 3,000. It took a while to knock the thoughts of getting "too fat" out of my mind. You have to realize that if you're following a good HIT routine, your muscles will feed off of those calories and grow faster than you may realize. While taking in 3,000 calories a day may make some people fat, those people aren't torturing their muscle in the gym either!

I can't sit behind this computer all day and consume 3,000 - 3,500 calories a day and expect to gain muscle size. I'd probably gain fat since my muscle's aren't in need of the nutrients as much as when they're being ripped apart and repairing.

When I upped my caloric intake to 3,000 - 3,500 a day, I started gaining size quick. Sure, some of it was fat. Read this next line over twice: -- It is impossible to gain muscle without gaining some fat. -- Read that again. It's just simply not how the body works unless you have some outstanding genetics on you. Even then you will probably gain some fat. What you can do when "bulking" is limit the amount of fat you do create.

Eating lean food such as chicken, lean beef, fruits, veggies and complex carb-rich foods will help you gain the muscle size you're looking for while limiting the extra fat. Even eating a pizza or hamburger every now and then is absolutely fine! However, don't think you're going to gain lean muscle mass by a diet of hamburgers and pizza alone. While they are calorie dense foods, they also contain a lot of empty calories as well.

Don't be afraid of fats either. Your body needs fat. Look for good fats like Poly and Mono unsaturated fats. These are extremely anabolic fats. Even some saturated fat is good for you! It helps raise test levels which helps build muscle!

Just simply rethink your diet and train HARD! I went from 155lbs to 175lbs in a matter of 6 months by uping my calories and making sure my protein intake was at 1g - 1.5g per 1 lb of lean body weight. Sure, my six pack started to fade a bit since, due to my wonderful genetics, fat seems to store quite well on my gut. :) However, that's to be expected. What happens is you bulk up to gain weight and size and then when you "cut", you lower your caloric intake to start dropping the excess fat off and start to reveal the growth in your muscles.

If you don't rethink your diet and start eating more, you won't grow. Not only will you not grow, you'll notice that your gains in the gym will start to deminish. You'll be wondering "Why can't I get more weight on the bar when I bench?" Why? Cause you're not eating enough... that's why. Follow this simple routine:

EAT, HIT, SLEEP, REPEAT.

In my case it's more like:

EAT, HIT, EAT, SLEEP, EAT, REPEAT :)

Eating is what you need. Get the anabolic results you need by increasing your calories from calorie rich foods. Starving yourself will only have negative effects.
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bowflexman

Oregon, USA

Deanjones,

First, let me say thank you for doing an amazing job of explaing the hard facts about gaining size! So many people simply do not understand that in order to gain size you must consume more calories. Some other important things to take into consideration when you are working diligently towards gaining that extra pound of muscle are the following;

After you train you have a fifteen minute window where you need an immediate source of protein and carbohydrate. THEN, after that, you have two hours within which you must eat a solid meal of protein and carbohydrates, or even two small meals! If you fail to do so you are not giving your body what it needs to recover and it will turn around and use your own muscle as food. Right after you train, before you even leave the gym, drink a protein drink with a little carbohydrate. Add some more creatine and glutamine here if you have it. This will immediately give your body enough to sustain itself while you commute home and prepare yourself a solid meal.

Eat multiple small meals a day. By spreading your calories out and keeping up with a consistent eating program your body never has the opportunity to think it is being starved and therefore needs to hold on to body-fat.

Drink 8-10 8ounce glasses of ice cold water per day. I always drink two 8 ounce glasses of water before a work out. I have found that it keeps me cooler on those hot days in the gym and I can achieve the maximum benefits from the HIT workout routines.

Eat,Drink,HIT,Eat,Rest,Repeat

Train hard...

Bowflexman
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deanjones

bowflexman wrote:
Deanjones,

First, let me say thank you for doing an amazing job of explaing the hard facts about gaining size! So many people simply do not understand that in order to gain size you must consume more calories. Some other important things to take into consideration when you are working diligently towards gaining that extra pound of muscle are the following;

After you train you have a fifteen minute window where you need an immediate source of protein and carbohydrate. THEN, after that, you have two hours within which you must eat a solid meal of protein and carbohydrates, or even two small meals! If you fail to do so you are not giving your body what it needs to recover and it will turn around and use your own muscle as food. Right after you train, before you even leave the gym, drink a protein drink with a little carbohydrate. Add some more creatine and glutamine here if you have it. This will immediately give your body enough to sustain itself while you commute home and prepare yourself a solid meal.

Eat multiple small meals a day. By spreading your calories out and keeping up with a consistent eating program your body never has the opportunity to think it is being starved and therefore needs to hold on to body-fat.

Drink 8-10 8ounce glasses of ice cold water per day. I always drink two 8 ounce glasses of water before a work out. I have found that it keeps me cooler on those hot days in the gym and I can achieve the maximum benefits from the HIT workout routines.

Eat,Drink,HIT,Eat,Rest,Repeat

Train hard...

Bowflexman



Indeed! I never forget my post workout shake. A quick protein shake with some dextrose or maltodextrin mixed in or even something as simple as a good MRP which usually contain malto or dex or both. Good catch.

I just always have people ask me how I got bigger in such little time and that they have been working out for a year with barely any size gains or none at all and when I tell them to eat more, the immediate response I get is "But won't I get fat eating that much?" Go look at some of the reviews of weight gainer products out there. A lot of people just don't get it. The reviews are kind of strange because some people say "I love this weight gainer but it has too many calories in it. I want to gain size, not get fat!" No kidding... I read one like that for a popular weight gainer.

Calories are your friend! So is protein and water and HIT!

Thanks for the great suggestions bowflexman.

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BFG1

Andy awesome physique an inspiration and thats what Im heading for :-)

Dr Dardens Superhydration theory is what got me to where I am now from an 18 stone lardy boy down to 12stone 5 and my first ever 6 er Im now piling on the muscle let body fat slip a litle (12%) I currently do a routine based on HIT but would you reccomend that or Bowflex???? Im undecided as to which manual to go for
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Mid-Sized Tex

California, USA

HeavyHitter32 wrote:
Does anyone who performs the Bowflex Leg Press find it provides any glute stimulation? I don't feel much of it from this movement.


Heavy,

I'm with you on this. I love the Bowflex - I have an Ultimate XTLU - but I've recently gone back to the gym for my routines because I'm finally doing true High Intensity Training now that I've read Darden's new book, and I feel I need to move faster between the exercises than even my fastest movements with the Bowflex can afford - I'd need two or three Bowflexes to begin to get the speed I need.

Yes, HeavyHitter32, the Ultimate does not provide ANYWHERE NEAR the same glute stimulation as some of the equipment my gym has like the Leg Press Machine, Squat Machine, Squat with Barbell, Squat with Barbell on Smith Machine, etc.

I think it has to do with the literal ACTION performed by the gluteals on those machines vs. the Bowflex Ultimate. Specifically, with my tail on a seat that goes back and forth, I'm sitting on the seat and the point of resistance is either the footrest bar or the pully system crossbar.

For some reason, that just doesn't seem to make my gluteal muscles contract when doing a leg press. However, I've noticed that at the gym the Leg Press Machine is structured so that I literally can't get the weight up without my gluteals contracting. (And I am so sore today it's hard to sit here and type this, and I'm not exaggerating. I've been walking funny for two days since changing my HITs from my Bowflex to the gym.)

I have better luck working the glutes on the Bowflex from the Low Pully doing a Squat with Barbell attachment or a Deadlift with the Handgrips.

Good luck working your *ss off,

Bill
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Mid-Sized Tex

California, USA

BrianS wrote:
How many of you are using a Bowflex exclusively to work out on. I just purchased an Xtreme XTLU. I really like it a lot, but have used free weights all of my life up until now. How likely are you to gain as much muscle on the Bowflex as you are using free weights?


Resistance is resistance. You could even do biceps curls with two cans of paint hanging from either side of a broom handle. Strict, proper form, moving quickly from exercise to exercise, working to failure, superhydrating, plenty of rest, healthy diet = muscle.
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Mid-Sized Tex

California, USA

Upon further reflection - I think I'm right about this - it seems that we'd be getting more gluteal contraction from the Bowflex Ultimate Leg Press if the feet were placed HIGHER relative to the rear end as it slides back and forth on the seat. Doesn't that make sense? That's what it sems like to me, best as I can figure.

Bill
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NATUREBOY

deanjones wrote:

If you don't rethink your diet and start eating more, you won't grow.


Increasing calories is only necessary for those that are already lean. For others, the calories obtained from their fat stores are more than sufficient for muscular growth.
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NATUREBOY

bowflexman wrote:

After you train you have a fifteen minute window where you need an immediate source of protein and carbohydrate. THEN, after that, you have two hours within which you must eat a solid meal of protein and carbohydrates, or even two small meals! If you fail to do so you are not giving your body what it needs to recover and it will turn around and use your own muscle as food. Right after you train, before you even leave the gym, drink a protein drink with a little carbohydrate. Add some more creatine and glutamine here if you have it. This will immediately give your body enough to sustain itself while you commute home and prepare yourself a solid meal.



What proof do you have to support this theory, that doesn't come from Muscle and Fitness? Sorry, but I don't buy it.
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bowflexman

Oregon, USA

Natureboy..

This info actually came from a very renound proffesional, Mike Zumpano, the founder of Champion Nutrition and one of the most influential people in the entire sports nutrition industry. If you weren't already aware, Mike is one of the world's foremost authorities on building muscle. Also please note that the statements presented on this website have not been evaluated by the Food and Drug Administration.

Best,

Bowflexman
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JWT

I've read this thread, and there it appears that a few of you here own a bowflex. I have the New HIT book, and have used it successfully. My question, should I get the Bowflex Body book to supplement the New HIT, or is that one good enough?
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applexpanther

Missouri, USA

Andy-
You can see a difference in your physique from book to book. I wonder what time of day do you workout?
Thanks
David
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jf2233

Andy,

How many warmup sets do you do? How many actual sets do YOU do? And what exercises are you super setting in A and B?

Thanks,
Jeff

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tony12356

Massachusetts, USA

this is a 3 day workout mon, wed ,fri right and do you change exercises each workout.
thanks
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tony12356

Massachusetts, USA

Is the hit program a 3 day per week workout that you do.I also have the same as you bowflex plus freeweight
thank you
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jmathias

I have been working out for about 2 years and have hit a plateau. My main problem is that I am in a wheelchair and can only train my upper body. I am currently reading your book titled "The New High Intensity Training" and I really want to try HIT.

I am not confined to my chair, I get out of it frequently in the gym to preform different exercises. My upper body is very strong but I want more and better results. Is HIT for me?

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jibestudio

Vermont, USA

bowflexman wrote:
T-Bone 2,

That's not me on the front cover of the HIT book. I did shoot the front cover of Ellington's other book 'The Bowflex Body Plan'. Ellington had the HIT cover image already and wanted to use it.

My normal body fat level when I am between photo shoots runs at about 9%. I usually stay in this lean because it's much easier to respond to short notice photo jobs. It usually take me 2 weeks to get from 9% down to 4% body fat levels.

As for my diet. I have adhered to the same diet plan for the past 10 years and I have perfected it down to the day of the shoot. Basically, I follow a 7 day carb-phasing program.


Andy, can you briefly discribe your carb-phasing nutrition plan in those 7 days?

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aminkhan

what is dr darden's contact for personal training
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latman

Texas, USA

Andy,
Do you use any supplements like meal replacement shakes and bars? Also, is the diet you posted in Dr. Darden's new book the diet you follow when getting into top shape?
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latman

Texas, USA

Is Andy McCutcheon still on here? Alot of people have questions for him.
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pyro13g

Ohio, USA

Glute Stimulation:

I have an Xtreme2. I can get the stimulation If I concentrate on pushing from my heels doing squats.

BrianS, if you're still around, the answer is yes.

I was always the "skinny" kid. I managed to put on some size at home, then alot of size working with a trainer(45lbs). Went from 135 to 180. Well I got really sick from a burst appendix and lost most of it. I trained with free weights for a while and settled back in at 160. Another set back for two years prevented me from lifting. I ended up at 180 again, but from fat! My shoulders couldn't seem to handle free weights anymore. I always wanted to try Bowflex and my doctor thought it was worth a chance. Machines in therapy didn't bother the shoulders.

I have to admit I was a skeptic regarding Bowflex and H.I.T. Even when I first got the Bowflex I was still working out like I did with free weights. Yes, I did put lots of muscle back on with only the Bowflex.

I Finally weaned off the monster numbers of sets and truly went H.I.T. I am sold. Instead of 3 - 6 hours of lifting a week, I hover close to an hour a week. I H.I.T Monday and Thursday during the good weather since I have alot of physical work in the yard. Winter, I add a workout. Either one of my normal ones(3), or a special Arm Buster, Chest Buster, etc. I workout 1/3 of the time, minimum, as before, and I have even more, better shaped, muscle!! And zero shoulder pain. I probably overtrained alot of muscle away over the years. I also dropped over 22 pounds of fat. I still use some free weights. Usually for bicep curls but still only one set!

So between Bowflex and H.I.T. I'm bigger, better shaped, work harder but less, and have zero "bad" pain from training! Total Win!

My best percent body fat ever was 3.5% and I like to hover around 8%. On this current cycle I should easily hit my goal of 6% or lower by October 14th 2007. I'm 39 years old.



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bowflexman

Oregon, USA

Hey Latman.. sorry for the delay in responding. I do use protein drinks to supplement my normal meal plan. I typically use Proscore 100 from Champion Nutrition and mix in 3 egg whites. This in my post workout protein shake which I typically consume within 15 minutes of completing the workout.

Cheers.. Andy
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