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

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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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The New HIT Revolution
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Ellington Darden

Chas,

You're headed in the right direction: lift at noon and run at 3 pm. Do them both on three non-consecutive days per week. Rest as much as you can on your off days.

Ellington
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natemason5

Ontario, CAN

Dr. Darden

First... your book has opened up a whole new world for me. HIT training methods are insanely obvious, and I feel guilty to have even subscribed to HVT for so long. I'm 5 weeks into the beginner exercises and (using absolutely no drugs/supplements) have gained 7 pounds, and feel much stronger.(@5'8", 177lbs)

I'm a high school teacher in Canada, and have been trying to get a strength club started up at my school. I was wondering if it was okay to start 15-16 year olds up with your beginner program of 12 exercises-3 times a week. Since they are young...is it fair to say that it would be more difficult to overtrain them?

Thank you for everything.
Sincerely,
Nathan Mason
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Ellington Darden

Nathan,

You're correct. The weaker you are, the more difficult it is to overtrain. Three times per week is a good starting point for beginners.

Ellington
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jonasp

Dear Dr. Darden,

I happened to pick up your book by mistake since I saw that higher intensity lower volume training was advocated over at exrx. It turned out to be the most interesting training book I have ever read.

I am 6'2", 180 lbs and have been training on and off since 2003.

More than a month ago I had a back problem and i started training again on the advice of my doctor, using a split-HIT routine suggested on exrx. I trained four times a week and went from 180 lbs to 194 in four weeks. Most of the gain is a "regain" of previous muscle tissue however.

However, my gains seem to slow down and I feel I am moving into overtraining slowly. Thus, beginning next week I will try a two week diet plan and then hit myself with HIT.

On to my question: do you recommend that I begin with the three times a week / 12 exercises per week or should I follow Hudlows lower volume routine?

I have developed some strength, according to the following:

Bench press machine 180 lbs/10 reps
Leg press 500 lbs/10 reps
Shoulder press in smith 155 lbs/10 reps

I can do 10 chins with 15 lbs hanging in a belt and 12 dips with 25 lbs.

What routine do you recommend for me?

BTW, Hudlows results are awesome, especially considering he only used creatine. (The only supplements I have ever used are creatine and protein.)

Yours sincerely,
Jonas Persson,
Sweden
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Abbutze

Dear Dr. Darden,

I got your book a couple of weeks ago and I really enjoyed reading it. Especially the stories about Arthur Jones training Casey Viator, Sergio Oliva and the Mentzer brothers were very intriguing.

While watching the photos of Andy McCutcheon, I wondered if it would be possible to put down his muscular girths in this forum? I found his physique particularly impressive, since he seems closer to the average in terms of genetics (not saying that he is average) than guys like Viator or Oliva. So if Andy's girths are not a secret, I would appreciate it if you could make them available.

Thanks,
Christian
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Ellington Darden

Christian,

When the photos were taken of Andy for The New HIT, he was 38 years old. He was 6 feet tall and weighed 184 pounds, and I measured his body fat with calipers at 3.4 percent.

I took no circumference measurements.

Ellington
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tomdelc

Hi Dr. Darden,

I want to thank you for all your excellent books. A few quick questions.

Is there a maintenance advanced routine you recommend after completing the first year of beginner-intermediate programs? For specialization routines, would you recommend doing Hudlow's routine first then the separate routines or vice versa?

Thanks!
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Ellington Darden

tomdelc wrote:
Hi Dr. Darden,

I want to thank you for all your excellent books. A few quick questions.

Is there a maintenance advanced routine you recommend after completing the first year of beginner-intermediate programs? For specialization routines, would you recommend doing Hudlow's routine first then the separate routines or vice versa?

Thanks!


Tom,

For an advanced maintenance routine, I like the A-B schedule that Hudlow followed on pages 200-201. I'd also recommend Hudlow's specialization plans in chapers 27 and 28, before doing the separate routines.

Ellington

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csmith72

Dr. Darden,

Do you think HIT would be good for triathalon training? I am planning to start training for an olympic triathalon and am interested in your opinion of HIT compared to volume lower intensity since recovery is going to be very limited. I will be doing cardio at least 5 days a week.

Thanks
Chris
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Ellington Darden

Chris,

In a triathalon, you are trying to do something that goes against the body's sytems. Unless you are getting paid a large amount of money to be involved, I would not recommend that you do it -- especially if you value your muscular size and strength.

But if you absolutely had to it, then HIT could help you. You'd have to be very careful, however, not to overdo HIT -- nor do too much of the triathalon sports.

Ellington
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csmith72

Dr. Darden,

What type of schedule would you suggest?

Thanks
Chris
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markandspike

Hello. I am a great fan of the mentzer brothers, but was wondering what were the body weights of mike in the
1971 Mr America
1975 Mr America
1976 Mr Universe
1978 World Championships
1980 Mr Olympia

Researching myself but would love to save some time if anyone could help me i would be grateful.
Thankyou for your time.

Mark Jackson
British Fan
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markandspike

I think he was 225Ibs in 1980

Mark
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markandspike

Dr Darden the following in a quote from an interview you did in 1998 which featured on your CLASSICX web site.

CX: Can you give us some examples of your "Upside-Down" guidelines?

ED: Yes, I propose whole-body routines instead of split routines. Every-other-day training instead of daily training. Rested recovery ability instead of exhausted recovery ability. Carbohydrate-rich eating instead of protein-rich eating. Superhydration instead of dehydration. Creatine monohydrate instead of drugs. And, most important, fast results instead of slow results.

CX: Speaking of results, what kind of gains are you noting from your "Upside-Down Bodybuilding" program?

ED: The "Upside-Down Bodybuilding" program is divided into four phases: getting lean, creatine loading and packing, advanced training, and specialized workouts. The entire course covers approximately three months. So far, I've put six guys through it.

The first phase strips the fat off. I've developed a unique "lose ten pounds of fat in ten days" formula that combines five mini-meals a day with lots of cold water and a brief strength-training session. It's very productive.

The creatine-loading phase involves the most explosive growth process that I've ever been associated with. None of the six bodybuilders that I've experimented with gained less than ten pounds of muscle in two weeks. One man actually put on 18-1/2 pounds of muscle in 11 days.

Phases three and four share the latest in advanced and specialized training. The same guy who added 18-1/2 pounds during phase two gained another 23 pounds during phases three and four. In other words, from approximately three months of upside-down exercising and eating, he registered an overall gain of 41-1/2 pounds. In the process, he added 2-3/8 inches on each upper arm, over 6 inches on his chest, and 3-3/8 inches on each thigh. I'd call that fast results!

This was the research for your TNHIT book. Would it be possible for you to publish the data on the other 5 members who took part in the study and feature it on this web site. And why did it take 7-8 years to publish TNHIT.

Mark
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dblutz10

Hello Dr. Darden,

Just purchased your latest book, and I believe it provides sound advice which would best suit my workout needs.

I'm 54, been away from training for a long time, have no aspirations to be a body builder, but want the most effective workout possible. I've been training for about three months now, and getting some results.

Due to space limitations, I have a bench (w/dip attachment), 130 lb "Powerblock" dumbells, and a chin up bar. I work and teach school 2-3 nights a week, so my time is limited. Do you think a twice a week workout adapting your routines to my limited equipment is possible, or should I look for an alternative?

Thanks for the great information.
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Ellington Darden

db,

Yes, I believe a twice-a-week plan will work well for you. I'd suggest keeping your total number of exercises to 8 or 9. You should be able to come up with some nice routines from the equipment you listed.

Ellington
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dblutz10

Thanks for the reply, and advice-I'll certainly be checking your website regularly.
Happy Holidays-
Dave Lutz
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doc_usnavy

Dr Darden,

Good evening,

I just received your books yesterday(A.S.A.P Flat Stomach, The New High Intensity Training) and have enjoyed both thus far. I just thought I would share some of my information to better help you answer some of my questions. I have not been training for 5 weeks. But even before that I had a hard time sticking to things because of a busy work and family schedule.

I just got cleared to train again after a lower back injury and ankle sprain from playing football. As of today I am 21 years old 6'0 221 and measure at 26 % bodyfat. I have gained only 6 pounds since I last trained but overall I look less muscular and like I have a mini tire around my waist.

I have been less mobile and my diet has gone south big time. I want to take charge and change things around so I can get back the physique I had with amazing abs.. 2 1/2 years ago...thats why I bought your books. After looking over some of your plans I have just a few quick questions?

1. I have bowflex adjustible dumbells and an adjustable bench, chin-up bar, and Ab Swiss ball. I don't have access to Machines except on Fridays. So I feel like my legs will not reach there full potential. Any recommondations on what I should do with what I have? Also any additional equipment I should add?

2. What is the ideal amount of weight or body fat% I could possible lose just in your 2 week quick start program? What is ideal?

3. What are you recommondations for pre/post workout meals/supplementation?

4. Whats your opinion on N02 supplements? I trained with a supplement called NOEXPLODE on a split routine and felt greater intesity overall/mind muscle connection. I now want to apply those benefits of the supplement too HIT!

5. Do I have to have a training partner with HIT to reach max potential?



Thank you,



B.J. M

United States Naval Medicine

Ps. I loved the great stories on your competive success and Arthur Jones incredible personality. I noticed that you went to FSU. Hope you saw that victory over Virginia Tech. Take care can't wait to finish these books and embark on my training. Once again Thank You!
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gmw5

New Zealand

hello Ellington,
my name is Greg,
I live in New Zealand (a bit off the beaten track). Here is a bit of a background on me. I am 23,have just completed my degree in sports at university. I have been training now for about five years. I have just begun personal training and also work in a gym facility.

I have only really discovered H.I.T over the last year. I read an article that was criticising HIT and promoting traditional high volume training. However I was reading the article thinking - hang on - this HIT stuff makes logical sense. I am never one to preach without practice. So I began a three month trial on what I thought was an HIT programme.

I did a lot of research on the subject and began a very basic training programme. This was radically different from the programme I had been on for the last four years. At first I was a little sceptical,but the results are amazing.I now train in this fashion and will never go back. I thought you might be interested to know the state of the fitness industry over in New Zealand.

I have to say that it is no different to over there. People laugh at me and how I train. I can honestly say that I am the only person that trains like this in the gym that I workout in. High volume training is THE ONLY way to train over here. I actually have to bite my lip at times - seeing the amount of gross overtraining and repetitive cycles of training going on in the gym.

Once I explain the training to an individual - and put them through a workout - they are "Highintensified"

Anyhow,I will draw this lengthy email to a close. I thought that you might be interested to hear that there are some of us in the world that are not as small minded and arrogant to admit that we were wrong,and to train in an HIT fashion. Oh there is one thing - I have been in great turmoil in trying to find out how much "aerobic" training is neccesary.

I tend to only promote short bursts of interval training once or twice a week. What is your opinion on aerobic training?? and is it neccessary??

Thanks

Greg.
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RDiomede

I've been training with the NEW HIT for just about 6 months now. Both me and my workout partner have just completed the beginner phase. I have read the whole book, and carried on with each workout exactly as stated in "THE NEW HIT". I eat whatever I want, and at times eat a lot. We are both 19 years old, and have been working out for over 5 years.

We do feel though that THE NEW HIT has not made us stronger or bigger, and for the most part, stayed the same. Although our legs do seem to be stronger so far, maybe a little bit stronger on barbell curls too, but the bench is disappointing. My question is: "If we haven't seen any results for bench press so far, is it possible for us to bench twice the weight we started with at the beginning of THE NEW HIT for a strict 10 reps since we are already starting intermediate routine 1?"
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Ellington Darden

BJM,

You can probably lose 8-10 pounds of fat in two weeks. Concerning a post-workout snack, try a banana and a glass of milk. NO2 supplements are not necessary. A dependable workout partner is a great asset.

Ellington
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Ellington Darden

Greg,

Aerobic training is not necessary. In fact, it could limit your muscular gains. You'll get high levels of cardiovascular conditioning if you do HIT correctly.

Ellington
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Ellington Darden

RDiomede,

Be patient. Give HIT a chance.

After another three months you'll be able to move to the specialized routines. That's where you can concentrate on you chest.

But first, focus on the basics. Practice good form and go all out on each exercise. You've got to get more confidence in HIT.

Keep at it and you'll be surprised with your eventual results.

Ellington
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Mello

Dr. Darden

First allow me to offer my thanks. 12 weeks ago I purchased a used Bowflex Sport. A week later I bought your book, The Bowflex Body Plan. When I started the Body Plan and the descending calorie diet I was 5?11 and 197 lbs. You might say that I was an overweight pudgy fat boy. Now, 12 weeks later I am still 5?11 but my weight has plummeted to 159.5 lbs and my body-fat is down to 13%. I feel and look great! Your book was the most intuitive tool I found on fat loss. Thanks again.

What now:
I am now hooked on strength training and would like to add muscle to my body. I will be moving onto the intermediate routines and then your blitz programs. Once I complete them I?m diving right into The New HIT book. I have read most of it already. I know that I must add calories to my diet in order to build muscle but my biggest fear is FAT, I don?t want to consume too many calories.
I am planning on adopting the 2300 calorie diet that David Hudlow followed in the NEW HIT book. Have you published any other material on proper calorie consumption and can you offer any recommendations.

Question 2:
Can I apply the New HIT Routines to the Bowflex or would you recommend using free weights or a combination of both? I?m not a big fan of the gym and I work from home so I would like to keep my training home based. Any advice is greatly appreciated.


Thank you.
Chuck Mello
Age 28, 5?11? 159.5 lbs and loving it.
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Ellington Darden

Chuck,

Stick with the Bowflex. You've made good progress. Up your calories gradually and keep monitoring your body fat. Go through all the intermediate routines. Do not move into Hudlow's workouts for another six months or so. Be patient and continue the Bowflex training.

Ellington
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