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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The New HIT Revolution
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Ellington Darden

jrwilli wrote:
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?


What you are suggesting reminds me of something Arthur Jones used to say: "When you try to combine a helicopter with a bath tub, you end up with something that won't fly and won't hold water."

To be successful at getting stronger, you're going to have to cut back drastically in your cycling . . . which is pecisely what most athletes refuse to do. Get used copies of The Nautilus Book and The Nautilus Bodybuilding Book and start reading.

Ellington
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penguin_HIT

james pate wrote:
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


Yeah, there's some wiggle room, but don't use it unless you HAVE to. Like being out of town. Even then there's plenty you can do to keep your diet on track, or at least clean.
3 1/2 weeks down and 15lbs lighter. Plus by doing HIT, I'm gaining strength and muscle mass. It's amazing.
The best thing I've done for myself is to buy Dr. Darden's books.
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karma50

Ellington,

My wife found an old copy (1982) of your Nautilus Book. It's a book that could be written now with little revision. I really wish I had a nautilus facility here to try it out. I guess they are pretty rare nowadays.
Anyway, great book.
Griff
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writeknight

New Jersey, USA

Hey guys, that's great to hear your progress on ASAP.

I'm following a slightly modified ASAP program... basically I started with 5 exercises from TNHIT. I just passed the 2 week mark and have lost 8 lbs and am gaining strength and size. I'm very pleased with the results so far too. Just when I was feeling that 1300 calories a day was fine, now I get to eat 1500. :)
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hitmaverick

Where can I find Arthur Jone's autobiography. Reading about him, I find him to be an exceptional thinker as defined by perfomance psychologist John Eliot in his book "Overachievement" I like reading about exceptional people like that.
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Ellington Darden

Jones's autobiography is available through the Web site www. i-a-r-t.com, as a part of the Arthur Jones Collection.

Ellington
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Terence

Question. I have been doing the beginnig HIT routine from the book.....now I can finish the routine....but after doing legs..properly......I feel like passing out, and then after two other exercises I am supposed to do bent over row....and I can hardly perform the exercise because my legs are shaking so much....plus I feel like passing out. Basically I can hardly finish the routine properly or give it the intensity needed for this routine...my question is.........is it a big deal if I do legs last? Can I move the first 3 leg exercises to the back end and if so is this going to effect my progress?

Thanks
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landparklance

Hi All,

I must be doing something wrong.

I keep experiencing extreme hyperventalation symptoms: shakiness, dizziness, tingling sensations in my hands and face, and weakness, immediately after completing a H.I.T. routine.

Any suggestions or thoughts would be much appreciated.

Lance
Sacramento, CA
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fireman48

Ontario, CAN

Ellington, (or anyone else who may care to answer)

I have just purchased your book and have a question regarding "beginners" and where to start.

I have been lifting on and off for about 17 years. I am 37 years old and weigh about 215lbs (13-14% bodyfat) with roughly 17.5-18" arms. I wouldn't have considered myself a beginner, however on page 131 you had staed that anyone who hasn't tried HIT before would be classed as such.

That being said, should I start my HIT routine using the schedule as laid out on pages 132-134 as a beginner, and advancing into the intermediate segments on pages 134-136....resulting in basically a one year program?

OR

Should I be starting using the 6-month HIT routine starting on pages 186, using the 2 week leaning phase (which Hudlow stretched out by an extra 52 days, then the loading phase and then on to phases III and IV ending on page 213.

(I have been experimenting with the 4sec up/down pace while reading this book and it certainly has been taxing my muscles adequately with only one set to failure...So I am looking forward to this new challenge)

Your thoughts?
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Ellington Darden

Terence wrote:
Question. I have been doing the beginnig HIT routine from the book.....now I can finish the routine....but after doing legs..properly......I feel like passing out, and then after two other exercises I am supposed to do bent over row....and I can hardly perform the exercise because my legs are shaking so much....plus I feel like passing out. Basically I can hardly finish the routine properly or give it the intensity needed for this routine...my question is.........is it a big deal if I do legs last? Can I move the first 3 leg exercises to the back end and if so is this going to effect my progress?

Thanks


Yeah, go ahead and try working your legs last.

Ellington

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Ellington Darden

landparklance wrote:
Hi All,

I must be doing something wrong.

I keep experiencing extreme hyperventalation symptoms: shakiness, dizziness, tingling sensations in my hands and face, and weakness, immediately after completing a H.I.T. routine.

Any suggestions or thoughts would be much appreciated.

Lance
Sacramento, CA


You're actually getting too much O2 in your system. Try rebreathing your own CO2, by using a small paper bag to breathe into. After several minutes of using the paper bag, the adverse feelings should subside.

Ellington

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Ellington Darden

fireman48 wrote:
Ellington, (or anyone else who may care to answer)

I have just purchased your book and have a question regarding "beginners" and where to start.

I have been lifting on and off for about 17 years. I am 37 years old and weigh about 215lbs (13-14% bodyfat) with roughly 17.5-18" arms. I wouldn't have considered myself a beginner, however on page 131 you had staed that anyone who hasn't tried HIT before would be classed as such.

That being said, should I start my HIT routine using the schedule as laid out on pages 132-134 as a beginner, and advancing into the intermediate segments on pages 134-136....resulting in basically a one year program?

OR

Should I be starting using the 6-month HIT routine starting on pages 186, using the 2 week leaning phase (which Hudlow stretched out by an extra 52 days, then the loading phase and then on to phases III and IV ending on page 213.

(I have been experimenting with the 4sec up/down pace while reading this book and it certainly has been taxing my muscles adequately with only one set to failure...So I am looking forward to this new challenge)

Your thoughts?[/quote)



Fireman,

You should definitely go with the beginner plan first and stick with that for at least 3-6 months.

Ellington

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fireman48

Ontario, CAN

Ellington,

Thanks for the quick reply. I've just finished reading the whole text. So now I'll just jump into the beginners' routine, as suggested. I am really looking forward to this new style of training and am curious to see what my results will be in 6 months time.

Thanks,
Fireman
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landparklance

Thanks Ellington! I increased the rest period and decreased the number of exercises and that helps a lot. I guess I'll have to ease into H.I.T. more slowly.

Lance
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gorlando

dr. D,

Is there a reason regular deadlifts are not in the new HIT book?

gary
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Ellington Darden

Gary,

I like the stiff-legged deadlift better than the regular deadlift.

Ellington
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gorlando

Thanks. The reason I was asking was that I was going to go without squats for a while, using deadlifts. I have no leg ext or curl machine - only a squat rack. If I use just SLDL I would not get enough upper leg impact. I thought maybe the deadlift was considered risky or too complicated to do right.

Just read your book - nice job - great book .

Gary
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gorlando

Ellington Darden wrote:
Gary,

I like the stiff-legged deadlift better than the regular deadlift.

Ellington


ok. I was asking beacause I was going to go without the squat for a while (no leg ext or curl available), using only deadlift, but if I did just sldl I wouldn't get the upper leg impact. I thought maybe the sldl was too risky or complicated.

thanks.

great book - just finished it.

Gary

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fireman48

Ontario, CAN

With regards to exercises...........

If the exercise calls for DB pullovers/barbell pullover, can this be substituted with a pull-over machine? (since one is available) or is the routine specifically designed to use the exercieses listed?

I suppose the same question could be posed regarding any exercise (ie: barbell bench vs. hammer strength machines)
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Ellington Darden

fireman48 wrote:
With regards to exercises...........

If the exercise calls for DB pullovers/barbell pullover, can this be substituted with a pull-over machine? (since one is available) or is the routine specifically designed to use the exercieses listed?

I suppose the same question could be posed regarding any exercise (ie: barbell bench vs. hammer strength machines)


Yes, to both of those substitutions.

Ellington

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fireman48

Ontario, CAN

Dr.Darden,

Thanks again for your prompt reply. Sounds awesome.....Since the availability of spotters is relatively scarce at the time of day that I'm in the gym I'm glad to hear I can use those hammer machines to help me get to failure without being "crushed" under any barbells........lol

(btw, today was day 1 of the beginners routine and my muscles are completely wacked.......whole body is shaking as I type this............thanks....I think....)

Fireman
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bengt

Sweden

Ellington Darden wrote:
fireman48 wrote:
With regards to exercises...........

If the exercise calls for DB pullovers/barbell pullover, can this be substituted with a pull-over machine? (since one is available) or is the routine specifically designed to use the exercieses listed?

I suppose the same question could be posed regarding any exercise (ie: barbell bench vs. hammer strength machines)

Yes, to both of those substitutions.

Ellington


Hi First of all congratulations to one of the best exercise book I have read! But I have a couple of questions, you may answer?

1. I will train on a Nautilus only club wich exercises do you recomend instead of squats and stiff legged deadlifts ( I can?t do squats anymore because of my c5 in the back)

2. I?m Kitesurfing as much as possible during April to October, but most of the time it?s only once or twice a week. Is it ok to train the 3 days a week during this time. I do the kite for fun and not exercise, when the wind and surf are up, sometimes it will be the same day I have been working out in the morning, sometimes not. It?s up to the wind!

3. The kiting seasson will end in acouple of week and I will start to lift then, but wich way are the best, I want to lose about 30ibs, starting with florida dreaming and start to lose the weight, then switch over to books programs, level 1 and so on, or start at level one direct? I will take it easy during christmas.
-------------------------------

My goal is to combine my love for surfing and skiing with my reborn intresst for lifting, as it was when I was younger, I was training "Heavy duty"style after meeting the late Mr. Mike Mentzer 1980.
With curious regards
Bengt N


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Ellington Darden

Bengt,

For the squat and deadlift, you can substitute the following machines: leg extension and leg curl, and then either the hip & back or lower back.

Ellington
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bowflex_harrison

Dear Dr. Darden,

I'm 16 yrs old. Is your 6-month HIT course for explosive growth, in your book The New High Intensity Training, safe for me at my age?

Thank you,
Harrison
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Ellington Darden

bowflex_harrison wrote:
Dear Dr. Darden,

I'm 16 yrs old. Is your 6-month HIT course for explosive growth, in your book The New High Intensity Training, safe for me at my age?

Thank you,
Harrison


If you've been using HIT for at least a year . . . then, yes, it's safe. If not, I'd recommend that you start with the beginner plans.

Ellington

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