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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Determine the Length of Your Workouts

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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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mdt186

P.S if increased my one rep max in bench from only 153 to 206 in about three months. but i have not really noticed an increase in size. is this bc of my lack of calories?
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DexterousD

Dear Dr. Darden,

I would like to thank you first of all for writing such a good book on gaining muscles using the H.I.T. technique. H.I.T. training was almost unknown in Germany but this is going to change for sure.

What I wanted to add to this thread is that it is possible to achieve incredible results using the training plans in your book. Since I am 32 years of age and used my whole life long HVT I was sure there wouldn't be any great changes considering my body appearance...but I was wrong...

Starting with 78kg body mass 16 weeks ago I have now 85kg... this is great since I spend less time in the GYM having great results... but one thing seems impossible to me... you have written that one routine should be finished within half an hour or so...

But you cannot achieve this if you do your exercises in a regular GYM and have to wait until you can use a machine.... here is my question: Must I stick to the order of the training routines in your plans e.g. squats then leg curls and so on, or can I change the order of the exercises?

...or, does it have a negative impact on the training results if the training lasts 35 - 40 minutes (12 exercises)? ...

I have also the problem that sometimes my forearms do have such a muscle pump (they feel very big and hurt and there is nearly no power in my grip)that I am not able to perform the next exercise in my plan e.g. negative chin ups or dips... what can I do?

...and one last question about creatin... you have written that one should use a combination of creatine with sugar and cold water... using this formula and checking my blood there was a high creatinin value discovered which is something that is not the aim... what about creatine products (I don't want to name the brands) like KreAlkalyn (R) or Crea-Genic (R) ...are they useful?

Thanks a lot in advance for your answer!!!

Best from Germany,
DexterousD
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Ellington Darden

Within reason, you can change the order of your exercises. And you can take a little more time, if necessary, to get through your routine.

Gradually, your grip should get stronger, so I wouldn't worry about it. And, I wouldn't get involved with creatine yet. Stick with the basic routines for several months.

Ellington
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thilmersen

Dr. Darden,
With regards to gaining large amounts of muscle, e.g. as David Hudlow did in TNHIT, where does the protein come from to fuel the muscle growth?

Say you consume 2800 kcal/day, like Hudlow did, and 20% of that is protein. This means you get 140 grams of protein per day.

Yet Hudlow gained 16 lbs. of muscle in two weeks, equivalent to 154 grams of muscle protein per day.

How is this possible?

Thank you for your reply and your many excellent books.
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thilmersen

With regards to gaining large amounts of muscle, how is this possible with only 140-150 grams of protein intake per day?

According to my calculations, David Hudlows highest rate of muscle gain was the equivalent of 150+ grams per day, and at the time he was only taking in max. 140 grams.

Thank you for your reply and many excellent books.
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bowflexman

Oregon, USA

Hey Ellington! Great to see you continuing to transform peoples lives. I remember back to working with you on the HIT book project and you asking me to pack on 10lbs of muscle in preparation for the shoot!

I followed your recommended HIT routines and gained the full 10lbs in only 5 weeks! What's more is that I was able to reach a body fat level of 5% by the day of the photoshoot! Your HIT methods remain a huge part of my training regime and as I get older I challenge myself daily to maintain an impressive 198lb @ 8% body fat level.

Thanks again for you years of coaching and guidance.. its certainly paid off!!

Best regards,
Andy McCutcheon aka.. Bowlexman!
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SteveOz

I don't have any "before" pictures... And I'm never going to be a "bodybuilder" physique due to my genetics...

.. and I have low thyroid activity.. so I had gained a bit of a tyre... So I cut out eating crap ...

(My philosophy is if I couldn't have got the food in the wild - I won't eat it!!)

Following Ell's New High Intensity Routines...(alright - I did walk 5kms most days for about 3 months too - but I've stopped it now)

I've actually dropped in weight, but have never looked leaner or more cut.. Was 85 kgs - dropped to 78kgs - then dropped to 72kgs over 3 months - where I'm steady... (I'm 5'10" in height) - and middle of my BMI... I'm 37 Years old..

Anyhoo.. these are the results

(Due to the amount of crap I'd have to deal with, there is absolutely no way I'm popping my face on the web, so I've cropped around everything)...
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SteveOz

Part 2 - I'm not a good photographer...
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SteveOz

Part 3 - some angles don't flatter your guts..!! (did brighten pic up - was a little dark - took it later on in the night)

I'm at Week 11, with new HIT - fumbled with Bass and Mentzer too, but really want to give the New HIT my full attention for this year - I haven't done the creatine thing yet (although I'm not sure that I want to with my "eat like you're in the wild philosophy..) - IU'm just toying with the creatine idea...

I think I'm beating my thyroid's low activity with the HIT training (No i'm not taking thyroxine - Doctor prefers to hope thyroid will come good - haven't been for a test in a while - so maybe it has!?)...

I'm probably not consuming enough calories or meat (only eat fish these days) - but that suits me as I want to stay lean - I think it shows that muscular growth does occur in the abscence of abundant calories - would only have 1500 - 2200 cals per day...

Anyway thanks for such a good book Dr Darden...
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theblade

Arizona, USA

Hello Dr. Darden,

It's been a while since I chatted with you, and happy to say I'm still the staunch advocate of HIT. In my travels through bodybuilding I have managed to share the wisdom of HIT with a number of people, and even though there is an abundance of marketing designed to entice the trainer into overtraining, I still manage to convert a few people now and again.

I would like to share one such story with your readers if I may. You may recall a story about a high volume advocate that I converted about a year ago. He is the same age as me, going on 44 and was having the usual amount of trouble putting on size, plateauing etc. I explained to him that students of HIT don't plateau ever, and that we avoid overtraining like the plague, so that infesting ones body with inflammation (which has been linked to the development of numerous endocrine disorders including arthritis), never occurs.

I managed to convince him, after one whole workout, that HIT will provide him with the right amount of stimulation, that will initiate a positive feedback loop, causing the body to grow rapidly in order to sustain itself from this type of stress in the future. Additionally, following the guidance of yourself and Mr. Jones principles, he could structure his workouts so that there is ample variety to keep him coming back with renewed enthusiasm and above all, development.

Some time has passed, and he has had enormous gains. In the past year he has gone from 170 lbs to 225 lbs, at 6 foot 2 inches and maintained a bodyfat between 9 and 12 percent.

The only thing about great results in bodybuilding that has bothered me over the years, is that I liken it to a powerful drug. Not unlike the addiction one can develop to adrenaline, enormous gains in bodybuilding rarely leave the individual feeling fully satisfied. Or perhaps it's that feeling of continual satisfaction that is a contributing factor to the addiction.

Weather it is the chicken or the egg that came first, what is noteworthy I feel is the addiction to constant development. Although this can be healthy, it can in some instances cause an individual to make bad choices. In some extreme cases a trainee might reach for steroids in order to maximize their already awesome growth, and feed their addiction to extreme development.

In the case that I'm referring to however, it lead this trainee to stray from the path of HIT to search out what might be a "better way to train". Perhaps it was because I convinced him to abandon his earlier methods, and that worked out very well, that he decided that all he would have to do is change again, and would be handsomely rewarded again.

Well you can imagine what happened, he paid some well educated, highly recognized and respected strength and conditioning coach who was formerly employed for a number of years at a major university a ton of money to train him. He did just that. Five weeks into this high volume, low intensity program of multiple sets with moderate weights etc, and he had lost several inches of muscle from his shoulders, chest and arms.

Was plagued with aches and pains in all of his joints, had point tenderness in both elbows and had lost 12 pounds. After reporting all of this to his trainer on a number of occasions he would reply, "that's great" and "don't worry" I'm just glad this assholes not a doctor !

I discovered that my friend was in bad shape, not because he told me, but because after not seeing him for about a month I ran into him at a local store, and even under a leather jacket I could see he had lost significant size, he didn't have "that glow" that a successful trainee has. We sat down and he told me of this dreadful story, and I managed after just speaking with him to re-direct him back to the correct path. He'll have a week layoff with a lot of good food to eat. We went shopping for groceries while we planned his return to successful training.

I'll keep you abreast of his return to HIT and the results that are sure to follow. I feel it necessary however, to include the following message as I finish this story. Even though HIT is more popular now, we are still a rare breed of trainees. We train brief and hard, one set to failure, then move on. People often take notice, and some speak up.

Most are just curious, some are critical, and some are downright malicious. What's paramount is that we as followers of HIT must protect what we've learned. It has come for many of us after years of following what the masses do and getting nowhere. Now that we have something that is truly exceptional, it is most important to protect what we believe in, and why ? Simple, because it works. My friend told me in his explanation of what he had fallen into, that if he had maintained contact with me, or at least another High Intensity Trainee, that he would not have been very likely to have strayed off course.

In closing, share your stories of success with one another, and keep in contact with as many HIT personnel as you can, such as through this site. It is important to protect what you have learned, cause not unlike my friend, you can be directed away from what is good for you, and very often by some good intentioned people.

There not all bad, they just don't know.

John.
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Ellington Darden

I just talked on the phone to Ray Carona. He says he's bigger, stronger, and better than ever. He hasn't missed a workout in six months.

He promised to send me some recent pictures.

Ellington
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jasonjduke

Congrats Ray! I have a success story too.

Ten pounds of muscle is an interesting name as that has been my theme over the years.

Back in the summer of '01 I got a job at a local gym/spa looking for answers in transforming my 21 year old hardgaining 150 lb. 5'9.5" body. I conversed and watched, but came to no conclusions. Frustrated and feeling forever doomed to be a shrimp I sat down with my silent unspeaking boss. He said little and handed me a one page blurry photocopy of an ironman mag article from the 70's and said do this every five days no more. So resisting my instinctive kook response said "what the hell, ain't nothing else worked" did one set of 80 lb breathing squats and 17 pound dumbbell pullovers. My toothpicks burned and I couldn't walk right for days.

2.5 months later having squatted no more than 10 times and doing 185x20. With the inclusion of maybe a workout of bench and back every couple weeks I realized i wasn't a hardgainer. I was 168 total. People said i looked taller and in disbelief measured myself and recorded not once, nor twice, not even thrice - i grew a whole inch. This worked!

With my new found body I dropped all HIT training and with my new found strength and flexibility surfed more than ever 5+ days per week almost more than 20 hours per week.

Five year later - joined the gym did them breathing squats for 5 weeks, but with the addition of exercises to make a full body workout. After burning out a five weeks later I weighed in at 175. Cool, but I burned out.

Over the years tons of surfing and body weight training.

7 weeks ago 179 and 13% BF - 29 years old.
Day 1
Breathing Squats 1x20
Pullover Straight Arm 1x15-20

Day 3
Bent-Over Row 3x6
Lat Pulldown 3x6

Day 5
Bench Press 3x6
Military Press 3x6

Day 6 Repeat

6 min ride to the gym and my longest session in the gym was 22 min average 18. Barely an hour a week.

Yesterday 186 lbs. and 9.5% BF. Punch yer little calc buttons and that is 13 pounds of muscle in 42 days.

If only more people knew about this type of training maybe I would have more friends and less funny looks and laughs at the gym.

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Ellington Darden

Jason,

Thanks for sharing your experiences.

Ellington
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Elopez

Florida, USA

Dr. Darden, my question concerns rep ranges. In your book "Massive Muscles in 10 Weeks," you provided a very specific formula for determining individual rep ranges. However, in "The New Hit Training" you returned to the old 8-12 rep range. Did something change in the research?
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Ellington Darden

Elopez wrote:
Dr. Darden, my question concerns rep ranges. In your book "Massive Muscles in 10 Weeks," you provided a very specific formula for determining individual rep ranges. However, in "The New Hit Training" you returned to the old 8-12 rep range. Did something change in the research?


No. The rep-range tests are still the way to go, if you know how to do them.

Ellington

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Elopez

Florida, USA

Thank you Dr. Darden. This one kept me up most of the night, lol. I'm glad i pulled out that old book of mine. For the record, I own several of your books.

For years I denied them to myself and others I would train going by what I'd read in the bodybuilding magazines and validated when I certified under Fred Hatfield. Dr. Hatfield by-the-way is nothing but a charlatan and a fraud in my opinion. After several years of never seeing any meaningful gains, I read an interview with you in Ironman.

I figured nothing else had worked, why not try this? I pulled out all my old books and went through them. The gains I saw were tremendous in a short period of time. I had to accept to myself that I did not have the genes to be huge, but I looked and felt much better than ever.

Again, thank you for all your hard work and diligent efforts to bring the truth to the general public.
E
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Elopez

Florida, USA

Dr. Darden,

I was wondering have you published any books on bodybuilding for women? I do have the 'Fat-to-Muscle Ratio' book, but I was interested in learning more about women who have achieved their weightloss goals and would like to know the proper way to build larger muscles. More specifically a book that talks about the nutritional aspect of bodybuilding for women ala "Massive Muscles in Ten Weeks."
As always, thanks
E
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Ellington Darden

E,

There's a section about women bodybulding in my book, BIG, as well as The Nautilus Advanced BB Book.

Also, you might want to see Body Defining, which is similar to the Fat-to-Muscle Makeover.

Ellington
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Elopez

Florida, USA

Thanks Dr. Darden, I'll look those up today!
E
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jasonjduke

Dr. Ellington,

Bought your book "The New Bodybuilding for Old-School Results" and it is by far one of the best books on bodybuilding ever written.

I admire the old school bodybuilders like Ross and Reeves. I look to them as a goal and an inspiration. I take no supplements and enhancers - just the best food on earth much like them.

I like the perspective on using machines (never used them), but the gym I go to has Flex from California South. What's the deal? - are any of their machines any good? - they have a neck one sitting on the floor.

I am intrigued as to why wide grip lat pulldowns are bunk, in your opinion what is the difference with the grip? What should one do?

In the past ten days I have gained 1 pound on the scale, but my bodyfat has dropped 1.5% (Actually more but I just don't believe it). I doubled my milk and yogurt consumption to compensate for the quick weight loss and have started taking 50 grams of protein powder a day. This change in weight would be a 4 to 5 pound increase in lean mass in ten days! The proof is in stretch marks starting to appear in the armpit. One hell of a growth spurt after one hell of a growth spurt.

I can say that my "now old" shirts no longer fit - when I get pumped in the gym it now it appears that I am going to bust through them, my shoulders are now a bit over 21" and I have the beginnings of a vacuum forming - been practicing like you recommend (those pullovers do wonders for the posture also). What do you think of Rader Pulls? I do them every couple days and after the squats - I find my upper body craves that stretch often.

Currently

Day 1
Squats lx20x200
Bar Straight Arm Pullovers 1x20x20
Dumb Bent Arm Pullovers 1x40x8-12

Day 3
Bent Over Row 3x6x180
Wide Grip Lat Pulldown 3x6x170

Day 5
Flat Bench Press 3x6x180
Front Military Press 3x6x115

Day 6 Repeat

I am not strick with the days, but the 6 day rotation is about as far as I can condense it. I surf 10-20 hours a week on top of this program and being the winter season - it is moderate to intense. I am making 5 pound gains in everything every cycle (the military press got a bit sticky). I very much want to incorporate some of your techniques, but this program is the gold right now - so far 16 to 18 lean muscle in 52 days - 7.5 weeks.

Nobody laughs anymore.

They actually look quite serious.

I know I do.

Jason
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Elopez

Florida, USA

Dr. Darden,

A quick question about the stretch positions. In the '90's Ironman began promoting a system they called positions-of-flexion, wherein you worked the muscle from 3 different positions. They talked about a discovery referred to, I believe as, Myotactic reflex, that came into play from the stretched position. Any thoughts on this?
E
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jasonjduke

jasonjduke wrote:
I am intrigued as to why wide grip lat pulldowns are bunk, in your opinion what is the difference with the grip? What should one do?


Yep, I got my answer to this question. This may be one reason why I have enjoyed bent arm barbell pullovers over the years. If anybody wants to know read "Nautilus Bulletin #1, Chapter 3, The Functions of Muscular Structures." Enlightening.

It is actually this chapter that has softened my rigid anti-machine mentality that I have held for years. Now when I go to the gym I find myself staring at the odd contraptions. Even though they are the Flex brand, they are probably a rip-off of Jones's designs, though I am no expert in saying this. One day I think I will touch them again - it has been seven years - I will say that if my gym had the pullover machine this is the first one I would try, but alas they don't.

I introduced many of the methods in the The New Bodybuilding for Old-School Results with success in the lat and pec area. I did a combination of the following without rest.

1.Bent-Arm Barbell Pullovers 8-12 reps
2.Underhand Shoulder-width Cable Pulldowns @ at least 6, but no more than 12
3.Barbell Bicep Curls 8-12

Yes, my biceps felt like torches, but my lats thickened and are more striated. I have moved to sets of dead hang full extension chins at a body weight of 195. I have never felt stronger in this movement.

On another interesting note I found that I am not much of a bench presser, but found I am incredibly strong and stable doing weighted dips. These have add considerable thickness to my chest in just weeks time doing high-intensity exhaustive sets. Ughn! give me more!

By the way make that another 10 pounds. I am 3 months in and weighing 195 @ 9-10% bodyfat. Yes that is 20 pounds of muscle in 12 weeks - 20 pounds in 84 days - a quarter pound per day. I started at 179 @ 13%. Things were slowing up a bit so I focused some on my upper body and sculpting for 3 weeks, but came back into breathing squats at 20 reps for 225. I put a half inch on my thigh in the last two weeks - now measuring 24.5 inches at a height of 5'10.5."

100% natural and with only 20 grams whey protein a day as my only supplement.

Thanks Dr. Darden for the read and enlightening assistance concerning training.
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smacjan

Ellington Darden wrote:
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


I am interested in the point you make here about the effect of cardio has on HIT success. If you are a sportsman (I play Rugby Union) the additional exercise is not really an option, it is expected/required by the team.

Do you have any advice on how to balance HIT training with the required team training (Tue and Thu) and game day (Sat)?

Cheers

Scott
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donmac55

Hi Dr Darden,
How can I purchase your new HIT book. I am 55 and need help to gain 10 lbs of muscle.
Thanks Don
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Ellington Darden

Don,

Go into the book thread and book photo on the left side of the opening page. Read the brief information and place "1" in the buy box. Click "continue" if a confidentiality block appears. Everything is perfectly safe. The, follow the instructions.

Ellington
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