MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle

Chris Madaera
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Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
Lost 26 lbs fat
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Ted Tucker
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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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Hello Dr. Darden,

Fascinating book that I couldn't set down and now I'm getting ready to start the routine. But two questions. I've been working out 4 years and am lean and somewhat cut. I've followed Mike Mehia book with super-sets and reverse loading with excellent results until I plateaued. The questions are: 1. I work out alone and for safety reason use dumbells on the benchs instead of barbells. Can I substitute these for your bench routines?, and 2. Your program seems light in the great lower body compound lifts that I currently do like deadlifts, hack squats, back squats, front squat, plate presses, romaniam deadlifts, etc to the point that I'm a little afraid I'll lose my good lower body strength because of the lack of these in your program. What do you think? (I also do all the leg curls and extensions in your beginning routines)

I just don't want to lose the great lower body progress I have made.

Thank you!

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Ellington Darden


Yes, you can substitute the dumbbell bench press for the barbell version.

Furthermore, you sound like a good candidate for the leg routine in chapter 16. You can apply it sometimes to spice up the basic routines.

My advise is to give yourself a good three or four months to explore most of the routines in the HIT book.

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Dr. Darden,

I saw an ad for your book on a Men's Health newsletter and quickly picked up the book. I thought it was great reading and very inspirational.

I had a couple of questions. In your book the subjects seemed to be training primarily if not exclusively on machines but your workout is mostly barbells and freeweights. Which do you prefer? I prefer barbells, however when I go to the gym I usually do not have a spotter. I think it is nearly impossible to go to momentary muscualar failure using freeweights without a spotter.

Also, I am definately not as lean as I need to be. What sort of plan would you suggest I follow to lose weight while performing HIT strength training. I am afraid that a reduced calorie diet is not going to be enough for me to lose the 15 pounds that I need to lose. I am afraid that if I am running or doing cardiovascualr exercise I will negate some of the HIT trainig principles. What would you suggest?

Thanks for a great book!
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Ellington Darden


In my home gym, I have 7 Nautilus machines, a Bowflex Ultimate, and a thick-handle bar and 80 pounds of plates. So obviously I prefer machines.

For efficient fat loss, please get a copy of my book, "A Flat Somach ASAP." It covers all the details; plus, it discusses why cardio can limit your ability to lose fat.

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Dr. Darden

I would like to thank you for this book. Im not as lean as I would like and have been doing a 5x5 routine 3 times a week hitting bodyparts once a week with the workouts at least an hour. Ive failed to workout consistently lately. I am 37 6' 180lbs with a maybe 1"-2" inches to lose on the waist/lovehandles to get lean.

I'm looking forward to incorporating the HIT program. I realize now I need to discipline myself on proper rest. In other words, get to sleep sooner.

Thank you,

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so, does HIT promote hypertrophy or strength? or both?

i mean, i know that Hypertrophy Specific Training promotes hypertrophy (obviously) and that volume promotes strength, but what does HIT do?

and can you offer a scientific explanation?

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Ellington Darden

"Have you ever had a man force his fist up your asshole, grab your liver, and turn you inside out?" Arthur Jones once asked a cardio equipment salesman who happened by the gym one day as Casey Viator was finishing a Jones supervised workout. Prior to Jones's response, as Viator contracted his pumped-up arms, the salesman had commented to Jones sarcastically, "Sure . . . but what can that man do with those arms?"

HIT supplies stimulation for both muscular size and muscular strength . . . and perhaps the ability to turn a few people inside out.

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New York, USA

this is the first time on this site. i am reading your book on HIT and find it amazing and exciting. I was interested if you give clinics or if there is anyway to have a discussion with you. have you ever discussed this topic in an educational manner. i am a physical education teacher, football coach and strength and conditioning coach. i was interested in applying this training to student athletes, about 15 to 18 years old and applying it to football.
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Ellington Darden


More than 20 years ago I wrote a small book called "Conditioning for Football." You'd enjoy reading it since it deals primarily with training high school players. Maybe if you go on some of the Internet sites that deal in used books, you can locate a copy.

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I recently started the new HIT two weeks ago today. On my fourth day, last Wednesday, I got an severe headache while doing the routine. I got the same headache of Friday and today. I have been working out and playing hockey for a long time and do not think it is the intensity. I went to the doctors and they said it could be weightlifters headache. I am going to try toning down the intensity on Wednesday. I was wondering if you have heard of this happening before?

Thank you
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It's your breathing
(or none-breathing)during slow reps.
Pay attention not to hold and emphasize breathing out rather then in, especially on the last reps.



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DR. Darden,

I am a US ARMY reservist that has been called back to Active duty. I am intrigued by your HIT book. Is there any way I can adapt to book's advice to help me get in shape for my Army Phsyical Fitness test. Now That I have been called I don't want to let my unit down. The Armt PT test consists of pushups (2min timed), situps ( 2min timed) and a 2 mile run. Any suggestions? herman
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Dr Darden, your opinion of the original nautilus machines is pretty clear. What do you think of some of the new machines out now: Hammer, Cybex, Med-x, etc.
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Ellington Darden


Naturally, you have to practice doing those performance tasks. But given that you have a reasonable degree of skill, you probably don't have to practice them as much as you think you do.

Generally, I'd recommend that you do your strength training and your performance tasks on the same day, then rest completely on the day after.

Why don't you ask this same question on the Discussion Forum? Some of the participants have probably had experience doing some of these tasks.

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Ellington Darden


There are different models of Hammer, MedX, and Cybex, and each of them has certain tweaks that make them different from previous models. But generally, of the ones you mentioned, MedX is best, then Hammer, and finally Cybex.

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I've been doing HIT for over 4 months now with good results. I have one problem, though, and it is getting bigger. I have begun to develop exertion headaches during my workouts. They usually begin with my 3rd or 4th exercise near the end of the set when I'm near failure. Apparently these types of headaches are not uncommon in weight lifters. Have you encountered them before? What do you suggest? Can I not do HIT anymore if I'm prone to these types of headaches?
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DR. Darden,

What is your opinion on HIT for women? Or the routine outlined in your new book for women?
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As a proponent of HIT as a strength training tool for developing athletes who are stronger, faster, and jump higher, i am constantly bombarded with the "explosive training" method: olympic lifts, high speed movement, high volume split routines.

i can see many disadvantages to the whole system but would like some feedback from others who have employed that method and the results borne from it as well had HITters who have seen results in speed, quickness and vertical jump.

i would also like to know if anyone has employed HITtechniques during season and the results


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New York, USA

Dr. Darden,

Thank you for your advice. Could you help me identify an acceptable back isolation exercise to replace the dumbell pullover? I am experiencing extreme discomfort in my sternum from this exercise, and would like to keep a lat isolation movement in my routine.

Thanks very much,

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Ellington Darden


Body Defining, my book for women and HIT, covers the subject well. There's no reason a woman should not get involved with HIT.

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Hi Dr. Darden.

I've been using Phase 1 of your 6 Months Hit Course for Explosive Growth for about 4 weeks now and am having some of the best results of my life (thank you).

I find at the end of my workouts I feel like I've been "hit by a truck" and I'm totally spent for hours afterwards (fortunately, I workout after work). I also find that as I near the end of my workouts that I begin to feel kind of light headed or wobbly (really weak). Sometimes I feel like throwing up mid-way through or towards the end of my workouts. A friend of mine says that means I'm going all out, super high intensity, and that is a good thing.

Is this normal or is there something I'm doing wrong or should be watching out for?


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Ellington Darden


You should feel the way you described for the first week or two. Perhaps three weeks tops. If you're feeliing like you're going to throw up after six weeks of HIT, then something is wrong. You need to examine thoroughly what's going on in your life and make some corrections.

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Thank you Dr. Darden.

I will review my journal entries for the past few weeks and see if I can see a pattern or cause that may need some changing.

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i bought ur book over the holidays and read it. it was very interesting but of course there is some skepticism. especially after all the years of being told u have to workout so many days and so many bodyparts. i am 45 weigh 225 and really not in bad shape for my age. my question was about the special cycles you talked about in your book. i lost alot of muscle on my legs because i had gotten sick. so my question is do i do the thigh program that you have and for how long. after that do i go to the arms cycle and then the chest.
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Florida, USA

After reading your book I went back to your older books high intensity, and super high intensity. Great books great reading I will find it very easy to put what you wright into practice. My problem and my constant problem has always been motivation the consistency. Im hoping to use this sight to keep myself going...
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