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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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10 POUNDS OF MUSCLE
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Ellington Darden

I talked with Ray Carona last night. After six weeks or so, he's much stronger and learner. But from his progress report I could tell he was overtraining. He'd upped his number of exercises, as well as his frequency per week -- and he was biking intensely on his off days.

"Ray," I said sternly, "you're stimulating your muscles to grow . . . but you're not permitting them to follow through on the growth process. You are doing too much in-between activity -- cycling -- instead of resting and relaxing."

I could tell he was still perplexed.

That's why he booked another visit to my private gym in Windermere. And he's bringing his wife along so she can get a heavy dose of HIT instruction, for her own benefit, as well as to support him fully in his quest for more muscle.

They'll be here on May 13th. Afterward, I'll provide a more complete report of his results.

Ellington
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Ellington Darden

After 7 weeks of training, Ray Carona has gained significant size on his arms. His right arm now measures 16-3/8" and his left is 16-1/4".


Ray Carona and his wife, Georgie, visited me on May 13th. Just as I suspected, Ray had added to his exercises and subtracted from his recovery time.

Still, he managed to build 5 (actually 4.88) pounds of muscle. His percentage of body fat dropped from 8.9 to 7.5, as his body weight rose from 184 to 186.5 pounds.

Furthermore, after 7 weeks, Ray's upper arms increased by 7/16" (right) and 5/8" (left), and his forearms by 5/8" right) and 1/2" (left).

For a 56-year-old grandfather, Ray Carona has a physique most men half his age would be pleased to have. But naturally, he wants more: more muscle and more leanness.

As I told Ray: "The secret is to exercise harder but briefer and to rest longer."

We'll see what happens over the next several months.

Ellington
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Ellington Darden

An overall shot of Ray, which shows the thickness and muscularity he has in his upper body. Ray is 5'10" tall and weighs 186.5 pounds. At 56 years of age, his body fat is 7.5 percent.
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admnautilus

Washington, USA

Wow, Ray looks great. Just think what he would have done had he followed Dr.Darden's advice about rest.

Great Job Ray! You are building some real quality lean muscle. Keep it up.

Jeff
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BeauMann

Iowa, USA

this guy must be a genetic freak, Casey Viator at 56 doesn't look this good. What is his calorie count per day Ell? Good job buy the way Ray.
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BeauMann

Iowa, USA

Are u saying the an A,B,C, whole body split done 5 times two weeks is better than a whole body routine repeated 3 to 4 times in two weeks?
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Ellington Darden

Ray consumes approximately 3,000 calories per day and I trying to get him to up it 200-300 more. Currently, he's on an A and B routine and he trains 4 times in two weeks. There are 9 exercises in each routine.

Ellington
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landparklance

Way to go Ray!

Lance
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Marc1000

Dr. Darden,

Was Ray having difficulties recovering on 5 times every 2 weeks?

Also, have you noticed if older trainees have a more difficult time recovering and need to train less frequently?

In several of your books that had case studies of trainees training 3x per week (Grow!, Bigger muscles in 10 weeks, etc.). I noticed that the men in these studies were in their twenties. If the men were older would you have trained them less frequently?

Thanks,

Marc
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Ellington Darden

Marc,

Yes, yes, and yes.

Ray also has a tendency to do cardio activities on his non-workout days. He usually walks on the treadmill or cycles long distances. I'm trying to get him to do less and less of these activities. Doing so will help his recovery ability and muscle mass gain.

Ellington
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Ellington Darden

A FEW WORDS ABOUT RAY'S WIFE . . . GEORGIE

I put Georgie Carona through a HIT session on May 13th -- and I must say, I was very surprised. Her form was close to being perfect and she exhibited great determination in going to failure on all the exercises.

At 5' 3-1/2" tall, she weighed 144.5 pounds. At 53 years of age, her body fat was 24.4 percent.

My plan for Georgie is for her to lose 15 pounds of fat and to gain 2-1/2 pounds of muscle. She'll be training three times per week and reducing her calories to an average of 1,300 per day.

CONSISTENCY was the concept I stressed to her in both her exercising and eating.

Go Georgie, Go!

Ellington
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BeauMann

Iowa, USA

Do you ever think Ell that because Ray does so much extra cardio because that is what got him into the condition he in right now. My experiance has been that most people who make the best gains off of HIT are the ones who never touch a weight but cardiovasculer fit. Then they cut out the cardio and made huge gains.

Reg Park was supreme sprinter before he ever touched a weight. Do you think people could make better gains if they are fit first then do the weights?

BeauMann
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Ellington Darden

Beau,

I understand where you're coming from, but I don't know if that's true with Ray. Your idea of getting cardio fit first, then doing HIT -- does not jive with my experience.

Ellington
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BeauMann

Iowa, USA

Hey Ell, its obviuos I am hurting my progress by losing sleep to go to the gym to do cardio to combat my overeating. I have to cut my calories of course. Any advice to avoid cravings so I don't have to waste my time and energy doing cardio?

Beau
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BeauMann

Iowa, USA

Nevermind, I've been reading alot of your articles and I got the hint. Discipline and superhydration. Thanks Dr. Darden

Beau
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Thorwalsh

Ray is built like a brick shithouse. Excellent genetics. Hopefully he'll heed Dr. Dardens advice and we'll see even greater progress.
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ssharpe

Dr. Darden,

Thank you for your ongoing efforts in HIT training. I'm a professional baseball player that has used HIT training on and off for the last 6 years. With my greatest feats and successes following off-seasons of HIT training on the "dinosaurs" of Nautilus' early machines. What is your background and experience with professional, skill sport, athletes (is there some literature you have out already on the subject)?? Do you currently train athletes in Florida?

Thanks,
Steve
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Ellington Darden

Steve,

You need to get my latest book, "The New Bodybuilding for Old-School Results," and read chapters 10, 25, and 26. And yes, I've worked with many amateur and professional athletes. I'm training a young football player right now in my private gym in Orlando.

Ellington
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ssharpe

Ellington Darden wrote:
Steve,

You need to get my latest book, "The New Bodybuilding for Old-School Results," and read chapters 10, 25, and 26. And yes, I've worked with many amateur and professional athletes. I'm training a young football player right now in my private gym in Orlando.

Ellington


Dr. Darden,

Thanks for the chapter suggestions, will do. If it's not to much to ask I'd like to know what your procedures, policies, and requirements are for training athletes in Orlando.

Steve
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Ellington Darden

Steve,

Review my Intensive Coaching article under my photo on the opening page and call me during the noted times at the end of the material. We can then discuss the requirements.

Ellington
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pyro13g

Ohio, USA

BeauMann wrote:
Hey Ell, its obviuos I am hurting my progress by losing sleep to go to the gym to do cardio to combat my overeating. I have to cut my calories of course. Any advice to avoid cravings so I don't have to waste my time and energy doing cardio?

Beau


I once asked this and he said to eat an apple when that craving comes. If it doesn't satisfy it, eat another. I believe Dr. Darden didn't recall anyone eating two apples and still being hungry. Apples are about 100 calories each for a large one(212 grams).

It helped me.

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BeauMann

Iowa, USA

pyro13g wrote:
BeauMann wrote:
Hey Ell, its obviuos I am hurting my progress by losing sleep to go to the gym to do cardio to combat my overeating. I have to cut my calories of course. Any advice to avoid cravings so I don't have to waste my time and energy doing cardio?

Beau

I once asked this and he said to eat an apple when that craving comes. If it doesn't satisfy it, eat another. I believe Dr. Darden didn't recall anyone eating two apples and still being hungry. Apples are about 100 calories each for a large one(212 grams).

It helped me.



Thanks for the info, that is a damn good idea. I ate an apple last night and was surprised how full I felt when I ate it.
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Elaikases

Ellington Darden wrote:
A FEW WORDS ABOUT RAY'S WIFE . . . GEORGIE

I put Georgie Carona through a HIT session on May 13th -- and I must say, I was very surprised. Her form was close to being perfect and she exhibited great determination in going to failure on all the exercises.

At 5' 3-1/2" tall, she weighed 144.5 pounds. At 53 years of age, her body fat was 24.4 percent.

My plan for Georgie is for her to lose 15 pounds of fat and to gain 2-1/2 pounds of muscle. She'll be training three times per week and reducing her calories to an average of 1,300 per day.

CONSISTENCY was the concept I stressed to her in both her exercising and eating.

Go Georgie, Go!

Ellington


How are they doing now?
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MDieguez

He has a " Mentzer-like" look to him in the upper body. Looks like a strong son of a gun.
Mike
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mdt186

Can anyone help me? lol
Im confused.... im 6'2" 180 lbs and while im not completely lean and vascular... im pretty skinny. i have a little pinch of excess around my waist and a tad bit at my chest.

my question is.... i want to build muscle.. and 2500-3000 calories seems to be what you guys are saying... however... im worried that ill gain some excess fat from this many calories.... and with this many calories when i get bigger... will it be lean and vascular?

Thanks alot,
Michael
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