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
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Jeanenne Darden
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Ted Tucker
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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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The New HIT Revolution
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michaelisabel

Dr. Darden,

Your New HIT book recommends 2300 calories per day once you've gotten out of the slimming phase and creep up to 3000 or so calories. I think 3300 calories/day is my maintenance number of calories since that's what I eat every day. In order to gain, should I be eating much more? I certainly can't go down to 2300 or even 3000. Nothing I've ever eaten so far in any quantity has ever made me gain weight. I'm ready to hit the gym again with your book next month. I'm thinking I should increase my calories to 4000 since I'm not worried about fat gain but want to give enough energy for a HIT training program.

I'm currently at about 5 or 6% bodyfat. (I had it tested as a teenager and it came to 3.5% and I'm little smoother now but not much). I'm very energetic and my metabolism is fast. I don't gain weight unless I exercise. I'm 6'5" and 173lbs, slim and vascular. When I lift, I go up to 186 and stop gaining.

What say you? 4000 calories?
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Ellington Darden

Michael,

At 6'5". . . I believe 4,000 calories per day would probably work fine for you.

Ellington
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BigMac80156

Dr. Darden

Two and a half months ago I had reconstructive surgery on my ACL. I am still currently rehabbing my knee, and will be doing so for approximately two more months. I am eager to put this bodybuilding program into action but unsure how to do so. Looking at all the routines, I find myself unable to perform some of the leg exercises. I am more than capable to perform leg presses and stiff legged dead lift with my healing knee, but I have great trouble performing leg curls and leg extensions.

I would greatly appreciate it if you could inform me of a routine that would allow for maximum results in my condition. Thank you in advance for your help.

-Angelo
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Ellington Darden

Angelo,

You'll have to work around that injured knee. But there's no reason you can't work your upper body in an intense manner, as well as your good leg.

I'm assuming you have a physical therapist who is involved in your rehab work. You must gradually strengthen and increase the range of motion on knee flexion and extension. Just be progressive.

Ellington
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extremesgs

Massachusetts, USA

Dr. Darden,

I've read your new book (several times over) and love it! I've applied a lot of it to my routine with positive results.

I'm wondering about the "two week quick start". It mentions 1500 calories, but my BMR calculates to around 2000 cal, which doesn't take into consideration physical activity (i.e. weight training). Do you see any adverse effects of training in calorie defecit? Should I make any adjustment to the 1500 mark? Most of what I've read and researched is contrary to the "quick start" concepts. I'd just like your input on the whole thing.

Thanks!
Lenny
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gmarkwell

This question is for Dr. Darden or anyone who has dealt with the same issue. I am a police officer currently preparing for our SWAT team's tryouts. Here is my issue. How do I build muscular strength (1 RM bench) while building muscular endurance (push ups/pull ups) and cardio without completely over-training? If anyone has balanced this and still made steady gains doing it your advice would be appreciated. Thanks.
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Ellington Darden

Lenny,

If you are over 6'2" tall, weigh more than 230 pounds, and are under 22 years of age, then your metabolic rate may be more than 2,000 calories per day. Thus, 1,500 calories per day may be too few for you. Have a look at the 1,900-calorie plan in the Florida Dreamin' article on this Web site.

Ellington
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extremesgs

Massachusetts, USA

will do....

I appreciate the response. 1900 does sound more tolerable. The days I did try the 1500, I ended up with 400-500 calories more, since I was very hungry. Also, thanks to HIT, my body has turned into a furnace! Since I started on HIT several years ago, I've had times when I was up to around 4000 Cal/Day without fat gain... I love to eat, so I was VERY happy with that! :-)

take care.
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james Berry

when your new book out
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Olaf

Bought the book, in dutch, my native speech, Looks really great, will start training on monday th 8th of may. Only problem is when the excersises are described i cant seem to find pictures or description of "front press" i do not wish to guess what to do so could you please help me out on this one.
I will be keeping a dairy so every now and the i will keep you posted.
Thanks for writing the book I allready feel it will help me in getting better and bigger

Olaf

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punisher_sk

Hey Olaf,

Did you buy the Men's Health translation??
I from Belgium, and I've got both the original TNHIT book as well as the translation. It's a shame the translation has 50 pages less than the original. So no specialized HIT routines and so on...

About your question, I think you might want too check p140. I think the "front press" is a shoulder press with a barbell to the chest. (Correct me if I'm wrong)

Greetz

Sven
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penguin_HIT

Hello, I found and read your new HIT book this last weekend. I have to say I was blown away. Everything I've read before now says the opposite. So I'm excited to try this for myself. Yesterday I started with the Phase I getting lean workout. I haven't started the diet yet, which is what I have a question about.

I read the sample day for the 1,500 calorie diet. I'm afraid I'd starve to death on that. I'm 5'8" and weight about 215-217 and carry a around 20% BF. I get very hungry every 2 hours, regardless of what and how much I eat. I've been eating every couple hours and losing fat, but not very quickly. Would I be better off getting used to the 1,500 calorie diet? Or would it be best to use the 1,900 calorie diet as given the the Florida Dreaming thread and slowly reducing to the 1,500 calorie plan? Once I can find it, I plan to purchase the Flat Stomach ASAP book as I understand it has a more long term diet described within.

Thank you
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Ellington Darden

penguin_HIT wrote:
Hello, I found and read your new HIT book this last weekend. I have to say I was blown away. Everything I've read before now says the opposite. So I'm excited to try this for myself. Yesterday I started with the Phase I getting lean workout. I haven't started the diet yet, which is what I have a question about.

I read the sample day for the 1,500 calorie diet. I'm afraid I'd starve to death on that. I'm 5'8" and weight about 215-217 and carry a around 20% BF. I get very hungry every 2 hours, regardless of what and how much I eat. I've been eating every couple hours and losing fat, but not very quickly. Would I be better off getting used to the 1,500 calorie diet? Or would it be best to use the 1,900 calorie diet as given the the Florida Dreaming thread and slowly reducing to the 1,500 calorie plan? Once I can find it, I plan to purchase the Flat Stomach ASAP book as I understand it has a more long term diet described within.

Thank you


Yeah, I believe you'd be better off starting at 1,900 calories per day and gradually dropping it 100 per week untill you get to 1,500. Then stay at the 1,500 calorie level until you reach your desired leanness.

Ellington

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penguin_HIT

Thank you for the reply. It seemed to me like the sensible thing to do. One thing I really like about the HIT methods is they just make good sense. At first it seems unlikely, but the more you think about, the more it seems to just click.

thank you
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penguin_HIT

I'm wondering if it would be fine for me to do the HIT routine twice a week, Monday and Thursday. And get in some aerobic, low intensity cardio on 2 or 3 of the off days. Will this allow my muscles time to recover?

Or should I just stick to a HIT routine on Monday, Wednesday, and Friday?

thank you
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Ellington Darden

penguin_HIT wrote:
I'm wondering if it would be fine for me to do the HIT routine twice a week, Monday and Thursday. And get in some aerobic, low intensity cardio on 2 or 3 of the off days. Will this allow my muscles time to recover?

Or should I just stick to a HIT routine on Monday, Wednesday, and Friday?

thank you


Just do HIT on MWF. That's all the exercise you need. Of course, pay close attention to your daily calories, drink plenty of cold water, avoid excessive stress, and rest well.

Ellington

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bobj

Dr Darden,

If you do not train in a non-stop fashion while moving from set to set, don't you still need some cardio for optimal health? I have read that you need about an hour per week to maximize health benefits.

Bob
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Ellington Darden

bobj wrote:
Dr Darden,

If you do not train in a non-stop fashion while moving from set to set, don't you still need some cardio for optimal health? I have read that you need about an hour per week to maximize health benefits.

Bob


Maybe . . . maybe not. There are a lot of opinions, but know one knows for sure.

Ellington

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Olaf

thnx, figured it out but wasn't sure, believe in stricktness so asked anyway, thanks again for the reply
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james pate

Ontario, CAN

Dr. Darden

Thank you for the New HIT book. I started into the beginner exercises in January. I have only just now started into the intermediate routines. The negative dips and chins are making for a refreshing change and challenge. My start into the routines was hampered with a subluxation injure at L5 so I took extra time working through the beginner routines while I waited for my back to strengthen and for the chiropractic treatment to effect a positive change.

I have found the new HIT book to be totally refreshing. It is the first book I have read that has made sense to me. One of the biggest incentives for me was the fact that a lot of what you describe goes against a majority of main stream thinking. I found the history of Arthur Jones? work fascinating. I realize that it has been said many times in this thread but I just wanted to extend my thanks.

I would appreciate any extra pointers or extra reading regarding getting lean around the waist. I have seen a couple of friends try to get lean out but they go overboard and end up losing a degree of muscle mass. This in turn impacts their workout performance.

I was so very eager to get started that I cut right to the beginning exercises and skipped over the get lean routine starting on page 193. In the first 2 months I did take an inch of my waist to 35?. Over the last 4 months I have almost made it to 34? but not quite. I always slip back to the 35? plus range but not back to 36 + I started with.

It is now time for me to get serious with the leaning process; however watching my diet is very new to me. I have always just eaten a reasonable well balanced diet. I really don?t quite understand the counting of calories; nor the conversion of the foods I eat into calories. Is there a way for me to get a layman?s grip on the concept and not starve myself in the process?

In January, I weighed in at 198lbs. I am presently 206lbs. I am 6.0ft tall. I am 40 years old and I have a good 10 to 20 lbs that I could afford to lean out of my waist. I have anywhere from 13% to 19% bt, depending on how kind I am with the calipers. My legs, shoulders and arms are quite lean and started to become quite muscular. However, I can pinch a good inch plus on my waist; anywhere from my hips to my navel. I have just finshed re-reading the lean out chapter. I plan to switch into multi-grain bagels with a little cream cheese for my morning, lunch and afternoon snacks. My wife is going to reduce the portions during dinner. And I have dropped coffer (which is usually my main daily staple) and I starting a fresh loading cycle of Creatine. Outside of this I don?t know what to do. If anyone out there has any pointers of URL references it would be greatly apprecisted.

Regards
james
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Ellington Darden

James,

Get a copy of my 1998 book, A Flat Stomach ASAP. It's available on Amazon.com.

Also, review the "Florida Dreamin'" article, which is featured on the opening page.

Ellington
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james pate

Ontario, CAN

Ellington
I picked up your book yesterday afternoon. I will take the photos and document as you described. I ate 5 mini-meals for the first time yesterday and I was pleasantly surprised to find that I did not feel hungry at all. I am excited to see the results at 2, 4 and 6 weeks
Regards
James
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penguin_HIT

james

I just wanted to comment on your post.
I was in the exact same boat as you. I bought the flat stomach ASAP. And I'm following the guidlines within. The thing that surprised me was the macro ratios. 60% carbs seemed really high...but I went with it anyway.
Monday marks my 3rd full week. And in the first two weeks I lost 10 pounds even. While increasing muscular strength.

Follow the guidlines, it will get easier, and the results are amazing!!!
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jrwilli

Dr. D.,

I just bought and read your new HIT book, and I'm excited to get started this afternoon. There is one problem for me, though. I race mountain bikes, in 100 mile and 24 hour races. How do I increase strength with HIT and still train to endure many hours in the saddle? Any books which will help?
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james pate

Ontario, CAN

Hi penguin
Thanks for the encouragement. I missed the gym on Friday and was out of town for the weekend. Therefore, I got away from the diet a little bit. But I still weighed in at the gym this evening minus 3lbs. You are doing great yourself. 10bs in 2 weeks is my first goal as well.
Regards
James

penguin_HIT wrote:
james

I just wanted to comment on your post.
I was in the exact same boat as you. I bought the flat stomach ASAP. And I'm following the guidlines within. The thing that surprised me was the macro ratios. 60% carbs seemed really high...but I went with it anyway.
Monday marks my 3rd full week. And in the first two weeks I lost 10 pounds even. While increasing muscular strength.

Follow the guidlines, it will get easier, and the results are amazing!!!


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