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


"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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Dr. Darden: Reading your book with great interest, getting ready to start beginner program. Our gym has both free weights and Cybex plus Nautilus Nitro. Is it possible to replace the free weights with the Nitro machines?
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Ellington Darden

Yes, you may use the Nautilus Nitro machines instead of free weights.

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Dr. Darden...first off your book is awesome..i'm a virtual newbie to wieghtlifting....i'm 5'8 about 156lbs..and around 11% bodyfat..so im starting out with the lean phase and just started training the HIT way last monday.....its amazing how im shaking afterwards...while i get a lil antsy sometimes....on off days i have lots of friends who swearby the HIT way..i'm also a personal trainer..so we discuss and debate your book daily...i have a question regarding the volumizing stage....being that creatine breaks down fairly quickly...will it be ok to make such a large amount of creatine at once..and does the cold temp..keep it ok for consumption...i understand the thermos idea..to keep it cold..is that trick..and one...more ..where can i find a 2 gallon thermos....oh yeah...basic sugar ok...

thanks so much for your time and knowledge..hope my questions make sense..

later much peace..eugene
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Ellington Darden


The creatine mixture is stable. White table sugar is fine. Try Wal-Mart or Target for the thermos.

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thanks so much for the crazy quick response....i'll get right on the creatine phase next weeek....thanks again...

much peace..eugene
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hey Dr. Darden,

one more question..would it be ok to add a scoop or two of l-glutamine to the mixture..i started the creatine loading phase and found it a lil harder than i thought to drink the gallon of sugary mix...the l-glutamine is fruit punch flavored i figured it would add the flavoring making it easier to swallow...so to speak..wat do you think?? many thanks in advance..i'm about to graduate to your A, B workouts...im getting excited already...

speak to you soon..eugene
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Mr. Darden,

I recently purchased your new book, and have practiced Mentzer's HIT for over a year so I'm sold on HIT, and believe in it's claims because of what they've done for me.

However my wife recently gave birth to our 4th child, and wants to workout, but doesn't want to be a "body builder" like me.

I believe HIT would be a great routine for her, and help her gain strength back, and reduce the added pounds from the pregnancey. She is not breast feeding anymore, and I was wondering if the routine in your book would be good for her, or if you have different recommendations for women?
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I purchased your book 2 weeks ago and have been reading and re-reading it since. I even wrote a review at Amazon(and I have never done that!). This is the best book I have ever read on strength training, and I have read many (since the late 1960's). But I was really moved by your appreciation for the efforts of Arthur Jones as an individual, and as a mentor to you. Your regard for him is evident in the book. This is something we don't see too often these days, and it is refreshing. Keep up the good work, and best wishes. bf
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I'm a fan of the HIT philosophy, and although I don't think it's the godsend some people make it out to be, it's still a reasonably effective way to train.

But I have to call b.s. over some of the marketing behind the new book. Calling it misleading is an understatement.

First of all, you make the rather bold claim that people can use HIT to see amazing results without drugs. Now, that's fuzzy because you don't define how amazing the results are, but I'd imagine that to most people it implies results similar to the names you mention as proof of HIT's efficacy: Mentzer, Viator, Yates, Schwarzenegger, etc.--all guys who used boatloads of drugs (and Arnold, as most everyone knows, was an avowed volume trainer, *not* a HIT trainer).

Second, you make the absolutely ludicrous, obscene claim that one can add "18 pounds of muscle in 2 weeks," a claim supposedly validated by some Joe's "true" story. Well, an elite bodybuilder using massive amounts of drugs would be doing well to gain 15 pounds of solid beef in a year. Dorian Yates' astonishing transformation from the 1992 to 1993 Olympias was a "mere" 15 pounds. Now, anyone can gain 18 pounds of fat and water in two weeks. But 18 pounds of pure muscle? Nonsense. Be sure to let me know when that guy unseats Ronnie Coleman, because at that superhuman rate he'll have added well over 100 pounds of muscle in just a few months.

I also have to just laugh at the insinuation that volume guys don't train as hard as HIT guys, and that modern pros are just using more drugs to compensate for bad training. Umm... have you ever watched Jay Cutler train? Ronnie Coleman? Marcus Ruhl? Those guys eat nails. Sure, they use drugs too--but so did Dorian Yates, Casey Viator, Mike Mentzer, Aaron Baker, etc. etc.... So really, the success of the HIT bodybuilders proves only that such training was effective for *those* bodybuilders. I like the saggitatious words of Clarence Bass: Done properly, both types of training are brutally hard and very effective. Taken to extremes, both can quickly lead to overtrainng.

It bugs me that such a seemingly well-written book that contains rather sensible advice on training resorts to misleading advertising FLEX wouldn't dream of. It hurts the credibility of HIT. If it's such a great way to train, that kind of misleading marketing shouldn't be necessary.
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Bad Boy

Florida, USA

I must say that your accusations are far, far from accurate.
I believe you really need to go back and actually READ the book.
Because it is obvious that you didn't the first time .
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Maryland, USA

Whoa there littledoc! What are you saying with your post? That the results obtained were ficticious? I've seen the before and after photo's and read the results. What is there to deny?
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Ellington Darden


Yeah, adding 18 pounds of muscle in 2 weeks does sound too good to be true. I didn't want to put that tagline on the front cover of the new HIT book, but my publisher thought it would draw attention . . . and it certainly has done that.

But I guarantee that's exactly what happened and I measured the end-result in multiple ways: scale, skinfold calipers/body-fat analyses, metabolic-rate testing, circumference measurements, and photographs.

If you reread the tagline: Add UP TO 18 pounds of muscle in just 2 weeks, that "up to" implies that most trainees will gain less than 18 pounds.

I've had several guys add 10-12 pounds of muscle in 2 weeks, but Dave Hudlow's 18-1/2 pounds was the record. In my experience, most trainees who follow the phase described in the book will add from 4-6 pounds in 2 weeks.

All the other points in your question have already been disccussed on this Web site.

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Illinois, USA

littledoc: The fact that these results are difficult for you to believe may well reflect your lack of experience of or perhaps your lack of understanding of High Intensity Training. I've had the opportunity to train my clients using HIT and slow style strength training since Jimmy Carter was President. I've had many individuals achieve gains of 5+ pounds of muscle in a 2-week period. Very few of these men were doing anywhere near all they could in terms of diet and recovery. Based on my experience, I have no trouble believing the results of Dr. Darden's subjects. You can choose to believe me or not. Either way I'll continue to train my clients using HIT.
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I am an advanced trainee who has gained about 30 pounds of muscle since I began training 15 yrs ago.

I am trying to do 8 exercises for one set each a workout, twice a week.

However, these are so demanding that I feel wiped out half way through and particularly afterward.

What do you suggest? Maybe only going to failure on a few exercises instead of all 8?

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Ellington Darden


Sounds to me like you ought to consider not-to-failure (NTF) training once every two weeks. There are several threads that are devoted to this concept. And review chapter 14, and especially page 132, in the new HIT book.

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New York, USA

Dr. Darden,

Thank you so much for the new book. I love it. I am 41, 5' 11", 185 lbs 14% bf. I have been back into weight training for about 8 months, and your book is exactly what I needed to move up to the next level. I am working out 6 days every 2 weeks, in a A-B-A-B-A-B system. I lift in my office gym, which is small and not very well equipped. I would so very much appreciate any comments on the routine I have settled on for now:


Stiff Leg Deadlift
Leg Extension
Leg Curl
Lateral Raise
Overhead BB Press
Bent Over DB Raise
BB Curl
Overhead DB Extension


Leg Curl
Calf Raise
DB Pullover
Bent Over BB Rows
Flat Flies
Bench Press
Negative Chins
Trunk Curl

I also have a question about warming up. You state in the book that aside from a couple of minutes of whole body warmup, warmup sets are not necessary, because the first couple of reps provide what is necessary. I find that, especially on some of the bigger movements (SLDLs, Squats, Bench Press) I find that one or two relatively light warmup sets make it easier for me to go heavy on my one work set without fear of popping something in my shoulder or back (both of which are at times problematic). Is this bad? Thanks again for your wonderful book.

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Ellington Darden


I have only one suggestion in your routines. In A, substitute the prone back raise (on p. 127 of my HIT book) for the leg curl. That way you've got more of a low-back emphasis in A, and you're still doing the leg curl in B.

Your practices concerning warm-up are fine.

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Dr. Darden,

I have just completed reading "The New HIT", and for the first time in a long time I am very excited about working out. So I thank you for that.

I do have a question about Phase III and Phase IV calorie intake. It's listed that we need to up our calorie intake every other week but I didn't see any listed foods or other options to help attain that goal. Is there a listing somewhere, possibly in another book or website that would help give me options on what foods and when so I don't end up selecting something that would hamper my goals?

Thank you
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Ellington Darden


A carbohydrate-rich diet works best . . . usually something along the lines of 60% carbohydrates, 20% fats, and 20% proteins. Nancy Clark's Sports Nutrition Guidebook, Third Edition, can supply food listings for you.

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Dr. Darden, I have been a proponent of the HIT methodology since the late '70's after having lunch with you, a prof named Dutch and another fellow who was a grad student at Baylor and also worked at a Nautilus fitness center in Waco (you showed the "mud" photos). Anyway, I loved the training to failure exercises (and I was doing them right!) because I knew that I was giving all I had and that had to be good (falling on my face after a leg routine for the first time was unique).

My question for you is this: is this type of training good for explosive types of action such as jumping. I am training some college students who play volleyball and basketball and they want to improve their vertical jump. If not, any recommendations?
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Ellington Darden


To jump higher you need to build the muscles involved in jumping in the most efficient manner . . . and practice jumping. So yes, HIT is excellent for increasing jumping ability.

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Dr. Darden

I want to compliment you on another fine book. I can't seem to get enough information, and you've got me hooked on water/superhydration. Unfortunately, I feel I'm one of the "stupid" people that Mr. Jones spoke about. No matter how many times I read the principles in your book, I can't seem to implement them properly. I am fairly new to lifting weights. I began a few months ago with the purchase of a Bowflex Xtreme. I have been really motivated to reshape myself, but I must admit I am very naive when it comes to lifting. I have read and reread your books (Bowflex Body Plan, The New H.I.T.) but I don't seem to be making any gains. I have adjusted my sleep schedule to 9 hours per night, am drinking plenty of water per day, eating soundly, and have been following the beginning routine in your new book for 2 months now. What am I doing wrong???? Should I seek out a qualified trainer to help me? I'm frustrated and I don't want to give up hope and won't because I know I have the potential to build large muscles. I don't expect to make overnight gains or even gain 18 pounds in two weeks. I'm willing to put in the work, which I have been doing. I really think that I need some guidance. Please Help!!!
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Hi Elligton, I've had a hard time joining your forum, but somehow have overcome the error page that prevented me prior. I just wanted to say how impressed I was with yoyr latest book. I enjoyed the tories--though I read most from having most-all of your books, and was impressed with how fast your subjects grew in recent times.

A few quick questions if I can. With lose to 28-years of dedicated training under my belt, what modications would you suggest? I assume you would agree I could need to keep everything to a minimum with intensity enhancers? Also, out of curiousity, I would like to hear your opinion on Vince Gironda's ideas, mainly 6x6?

Thanks, keep up the great work.
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Ellington Darden


If you have the potential to build big muscles and you're failing, then it's probably because of three things. One, you're not training hard enough. Two, you're not resting enough between workouts. Three, your form is poor.

You must analyze what you're doing and correct whatever is wrong.

If you can't do that successfully, then Arthur Jones was right. You're stupid.

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Ellington Darden


You definitely need to train slower and certainly be conscious of your recovery ability. Sane, sensible training should be your motto.

Vince Gironda was an interesting guy. But I would not classifiy his 6 x 6 training as sensible.

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