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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PatrickBateman

Dr Darden

in the book NEW HIT you recommend full body workout of 8-12 exercise's, how much time can you rest between each set or do you move straight onto the next exercise until you complete them all
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Ellington Darden

PatrickBateman wrote:
Dr Darden

in the book NEW HIT you recommend full body workout of 8-12 exercises, how much time can you rest between each set or do you move straight onto the next exercise until you complete them all


At first you rest from 1-2 minutes between each exercise. Doing so will help you better learn the correct form on each movement. But then, the idea is to start reducing the time between exercises, since doing so allows you to condition your heart and lungs at the same time as you are getting stronger.

After 6 weeks, you should be able to go from exercise to exercise within 15 to 30 seconds.

Ellington

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djflex

Alabama, USA

Dear Ellington,

Firstly i would like to thank you for your HIT system. I have just ordered the new HIT book on Amazon and am looking forward to reading your new book.

I origanly purchased one of your books in the early 90s (massive muscles 10 weeks) I followed the system as perscribed and made tremendous results (considering i suffer from Male Hyper-gonadism - Reduced test levels). I then moved from Australia to the USA in 1993, and while looking in a bookstore in San Diego I came accross your next book. I followed that and got even better results using that system.

I started at 6'2" and weighed 151 lbs. after several courses of your system i went up to 183 lbs and got leaner. I still desired to get bigger and continued to follow your methods for years. I became focused like a mad-man in the gym and began to blow everyone away with my form and streangth in each set, several guys attempted to train with me but dropped out after only a few workouts... but for me i knew it was working, the mirror didnt lie. I had spent most of the late 80s following Weider systems and barely gained a couple of pounds no matter how i tried. But my Body Love HIT!!

eventually i had managed to increase my weight 100% Natrually to 218 lbs at 11% B/f. I decided the time had come to prepare for a competition and show what i had accomplished. The Tennesee Bodybuild Competion was on in Huntsville alabama (where i was residing) I decided to enter it .. all went well until 2 weeks before the show when i was hit by a drunk driver while waiting at a red light, taken to hospital and placed in traction the doctor informed me that i had a brocked lower back and 2 crushed vertabrae in my neck. I was crushed at that moment but swore i would recover and get onstage one day.

-The Present day-

As i sit here now i look across the room at the 2 trophies that represent to me a life long dream. IFBB QUEENSLAND 2006 1st Place Tall, 3rd Place Open Division.. yes I achived my childhood dream... and to whom do i owe thanks God, My Wife and Ellington Darden & Arthur Jones.

Your system allowed my body to not only develop streangth and size but i believe recover and rebuild the muscles that were atrophied from my accident.

As you read this i am preparing for the IFBB CLASSIC BODYBUILDING 2007.

I will always be a proponant of your system! Why? Because i have given everything else a try (for a minimum of 6-12 mths) and your system gave me results that compared and even excelled beyond guys on 'the juice'.

Once again thanks Ellington

...to all the people that doubt or critisize HIT all i can say is give it a try, follow it to the letter and be willing to hurl-your-guts once in while. It works

Best wishes to all


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Grizzlyjay

Dr. Darden

I had purhchased TNHIT about a year ago now and let me tell you, it has not only changed my perspective on exercise but also turned me "outright hard work" training forever! When i first read it i was skeptical because I was used to the multiple sets, excercises, etc. I love to train, but I would get bored and unsatisfied with my workouts.

Since i'm an open minded person, I gave HIT a shot. So the next time I was at the gym, I decided to try the beginners routine. I did it as you said and I was already spent after legs, but i kept going. When i finised the overhead presses, i started feeling a little sick so i took a breather.

When i got over it,it was time for barbell curls and i decided to try it the "proper way". (At the time I thought there's no way you can vomit from barbell curls! how wrong i was!) I did make it to 10 reps, and somehow i held it in running to the bathroom, but that was the first time in my life i had ever puked from a workout. And i've been involved in sports, martial arts and all that other stuff i thought was hard training!

Since then i never could go back to the other way again even if i tried. Yeah people give me looks at the gym like i'm strange, i don't care, they can keep talking instead of training and look all pretty in their $300 training outfit and pose on the bench they are on pretending the're working out. So i would like to say thanks cause your book is awesome and i'm looking foreward to your new book and i can't wait to get back to training. I'm recovering from a broken foot so i guess i have to take it easy.

Jason
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Ellington Darden

dj and Jason,

Thank you both for your comments.

Ellington
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jonklim

I need help. I just started the New HIT Program and I am confused about the routines. In the book, it describes different suggested routines. I was wondering if I am supposed to use a different routine every workout.

For example, today is my second workout, am I supposed to use routine #2? Please help, my second workout is tonight. Thanks

Jon
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Ellington Darden

jonklim wrote:
I need help. I just started the New HIT Program and I am confused about the routines. In the book, it describes different suggested routines. I was wondering if I am supposed to use a different routine every workout.

For example, today is my second workout, am I supposed to use routine #2? Please help, my second workout is tonight. Thanks

Jon


Jon,

The beginning routines on page 132 are designed to be repeated each for six weeks. In other words, do Routine 1 for six weeks. Then, go to Routine 2 and do it for six weeks, and so on.

Ellington

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jonklim

Thank you. But, what if my muscles are sore from the previous workout. Should I still repeat it.

Jon
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csmith72

Dr. Darden,

I am 6'3'', 21 years old and am in the process of finishing phase 1 for weight loss. I have managed to go from 212 to 200 in 2 weeks and I am hoping to get down to a lean 190-195 by the end of next week. I work out at GHFC and have access to most medx machines. During this time I have been using the MedX line on the floor with a spotter. When I start phase 2 with creatine, which machines in what order should I use in replacement for the freeweights?

Thanks,

Chris
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Ellington Darden

csmith72 wrote:
Dr. Darden,

I am 6'3'', 21 years old and am in the process of finishing phase 1 for weight loss. I have managed to go from 212 to 200 in 2 weeks and I am hoping to get down to a lean 190-195 by the end of next week. I work out at GHFC and have access to most medx machines. During this time I have been using the MedX line on the floor with a spotter. When I start phase 2 with creatine, which machines in what order should I use in replacement for the freeweights?

Thanks,

Chris


Chris,

Get with one of the longtime instructors at GHFC and, together, work up an A and B routine from the MedX equipment. Just limit each routine to seven exercises.

Ellington

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csmith72

Dr. Darden,

Thank you for the help. Should I use negative only dips and chins with the routine?

Thanks
Chris
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jonklim

Ellington Darden wrote:
jonklim wrote:
I need help. I just started the New HIT Program and I am confused about the routines. In the book, it describes different suggested routines. I was wondering if I am supposed to use a different routine every workout.

For example, today is my second workout, am I supposed to use routine #2? Please help, my second workout is tonight. Thanks

Jon

Jon,

The beginning routines on page 132 are designed to be repeated each for six weeks. In other words, do Routine 1 for six weeks. Then, go to Routine 2 and do it for six weeks, and so on.

Ellington



I was wondering if you had a chance to answer my last post. I understand the I should do Rountine 1 for 6 weeks and then start Routine 2. My question is, I play basketball in bewtween my workouts, how will it affect my progress and should I still train even if I am sore. Thanks.

Jon

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Ellington Darden

jonklim wrote:
Thank you. But, what if my muscles are sore from the previous workout. Should I still repeat it.

Jon


Yes, do it. Doing so will help eliminate some of your soreness.

Ellington

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Ellington Darden

csmith72 wrote:
Dr. Darden,

Thank you for the help. Should I use negative only dips and chins with the routine?

Thanks
Chris


Yes, do them where they are listed in Routine B.

Ellington

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jonklim

Nice, thank you. I really appreciate you responding so quickly. It is nice to deal with someone with professionalism.
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steffi

jonklim wrote:
Nice, thank you. I really appreciate you responding so quickly. It is nice to deal with someone with professionalism.


Hi Dr. Darden,

I?m in the third week (beginner) of your newhit-workout and at my last training i measured my heart-rate just out of curiosity. The results are:

100 - 177 (i had 175-175 beats/minute at some exercises like leg-press, biceps-curs, rowing ...) average HR 150 beats/minute. i need 31 minutes for 12 exercises, because it`s not possible to adjust all the barbells i need in advance. At least i do one muscle group like legs without long breaks.

My question: Is the heart-rate a indicator for intensity?? Dr.Darden or anyone else who is familiar with HIT, please give me a soon reply!
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Ellington Darden

A high heart rate is one indicator of intensity -- so you are on the right track.

Ellington
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medici

Spain

Ellington Darden wrote:
HSTMD,

If you are over 65, and have been applying HIT for a long time, then I'll make a few generalizations that will be helpful.


I'd like to hear what other HITters over the age of 60 have to say.

Ellington


It seems to me that one area ignored in HIT literature -along with virtually all other bodybuilding literature - is that of sarcopenia and its reversal. And that's ironic since some of the most robust published research is that of Wayne Westcott, Ph.D.

Sarcopenia is that muscle wasting disorder afflicting both sedentary and aerobic training populations resulting in the atrophy of fast-twitch fiber from about age thirty at a rate of up to half a pound of muscle loss per year until sixty; at sixty, the rate of loss doubles, and continues doubling with each successive decade.

Westcott and others consistently report average increases of 8-10 lbs of lean body mass over twelve weeks of thrice weekly Nautilus circuits among populations of those in their sixties, seventies, and eighties, male and female. That is, they gain back rougly two decades of atrophied muscle in three short months - and with strength increases of 100-170 percent.

Those who remember my interview with Dr John Ivy in the August 2005 Iron Man will recall application of his nutrient timing system in research conducted in Italy, aging with aging populations, robust strength and protein sythesis from strength training plus nutrient timing protocols.

I'll be 63 this summer. Hard to say how much things have slowed down. I do notice that keeping training volume down is more important now than in my earlier years. As Dr Darden discusses in his last two books, I find use of drop sets and rest/pause seems best suited to my physiological needs. Changing routines every month or so also works best for me.

Staying hydrated has become a big issue. Since moving to central texas I'm training in rather intense summer heat/humidity. I've never particularly cared for salt in the diet and have had to force myself to use it to often summer time cramping. Along with other electrolytes.

I'd certainly advocate as well as enjoy more discussion of this matter, perhaps a separate forum. As a trainer, I'm working increasingly with others of my age group. I find having stayed in reasonably good shape most of my life actually makes training elders easier - I'm of their age and proof that they, too, can extend the range of vitality - as well as banishing the word "workout" for fun and play in the gym!!!

best

Ken O'Neill
Austin, Texas
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Gotofailure

Dr Darden,
I have gotten back into HIT workouts recently using Slow Burn Fred Hahn spin on HIT for the past 6 months.

I used a 10-10 cadence with heavier loads for a TTF ranging from 40-70 seconds, doing twice a week workout with slow but steady gains, seeing changes every several weeks. I recently purchased the New HIT and The New Bodybuilding together. I am doing the beginner workout from the New HIT 3 times per week. I see that the workout frequency/intensity changes every 6 weeks.

My question is, what if I hit a plateau in the 4th week, with proper eating, hydrating and resting? Should I just advance myself to the next stage or should I complete the 6 weeks as you advise in your book?

Thanks,
Isaac
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Ellington Darden

Isaac,

It's your call. Four or six weeks? Do what you feel is best.

Ellington
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Gotofailure

Thanks for the rapid reply!

Isaac
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fmar

Ontario, CAN

Ellington,

I've been training on the routines featured in The New HIT for almost a year.

I am pleased with the results thus far.

Once I've completed the last week in Intermediate routine 5, what routine do I follow then? What's the next stage for a person who completes the 54 week program?

Thanks!
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Ellington Darden

fmar wrote:
Ellington,

I've been training on the routines featured in The New HIT for almost a year.

I am pleased with the results thus far.

Once I've completed the last week in Intermediate routine 5, what routine do I follow then? What's the next stage for a person who completes the 54 week program?

Thanks!


Analyze realistically your physique, body part by body part. If you have less developed or weak body parts, then now's the time to specialize on them.

Do a specialized routine for two weeks, then back to an overall routine for two weeks. You can continue with that arrangement for many months.

Ellington

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JThorpe

Dear Dr. Darden:

I have been reading a lot about Med X equipment, and especially their "Core Spinal Machines". Apparently no conventional lower back exercises come remotely close to isolating the lumbar muscles as perfectly as the Core Lumbar machine. According to MedX you can be fantastically fit, yet have very weak lumbar strength. What is your opinion on this subject, and what can I do using your methods to work the lumbar area effectively?

thanks,

Joseph Thorpe
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Dave Price

New Jersey, USA

Yeah without a doubt all the wieght lifting magazines today especially Flex by Joe Weider and many others are a crock. Seriously I remember reading a article on a workout plan that suggested 100 reps of an exersice. The trainee would take rest of 20-30 sec rest between reps of like 20 -30 then keep doing this till 100 reps was achieved. How rediculous is that? Not to forget about all the stupid adds for supplements. Thats all those magazines are for. To advertize steroids and other junk to rob the publics pockets. No one should ever buy those magazines as they are fake, those magazines should not be supported by anyone and thus should not be purchased.
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