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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Ellington Darden


Do the reps with one leg instead of two. You'll have to reduce the resistance and they are a bit unstable at first, but you get the hang of them after several sessions.

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New York, USA

I was wondering what you thought about what is more important the programs you put out or the philosophies. I work out in my school gym and we only have machines or dumbbells, so i incorporate different exercises with your philosophy. I know that I should be using barbells b/c you can use more weight, but I just don't have the equipment.

I was also wondering what you thought of periodization programs. Do you think they are helpful, especially to athletes, or do you think they are a form of overtraining.
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Dr. Darden,
I was wondering if you had any material on sport specific HIT programs?
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Dr. Darden outlines sports specific HIT programs in his book: HIGH INTENSITY STRENGTH TRAINING.

I bet you can get a used copy off a reseller at AMAZON.COM
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im starting this new way of training tommorow read most of the book very excited..........any advice b4 i start
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Posted in the wrong place...sorry
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i have a question about the chest cycle. the first exercise is dumbbell flies. then it is benchpress. well my question is on the first set do you do a weight that you can do for 10 reps and go to failure, followed by taking off 20 percent of that weight and also go to failure.
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I don't know if this has been asked previously, but how do you effectively train an exercise to failure if you don't have a spotter (i. e. the bench press)? Would rest-pause provide sufficient intensity to do this? This may be in the book, but I haven't bought my copy, yet. Thanks.
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That's a good question. If safety is the issue on an exercise like the bench press, it's probably best to either use a machine or dumbbells (though I'd be careful with dumbbell bench presses. Once you get up to some heavy weights, they can be difficult to manuver into position. I hurt my shoulder last June trying to wrestle a pair of 40-pounders into position. I've stuck with machine benches ever since then).
If the issue is how do you know if you're really going to failure, that's a great question. My guess is that it's something that takes a lot of practice.
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Ellington Darden


The rest-pause technique would indeed be way to go to failure on the bench press. But a better way is to do your bench presses inside a power rack and set the bottom stops even with the top of your chest. Thus, you'd start each repetition with the positive phase. That way you'd never have to worry about getting caught on the last rep (the bottom stops would protect your chest) . . . and you wouldn't require a spotter. That same technique could also be applied to squats with a barbell.

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BF Bullpup

Massachusetts, USA

Hi there,

I've been weight-training/bodybuilding (on/off) since my sophomore year in college for almost 7 years now, but haven't done whole body since my first two months. I don't know what came over me, but after many training injuries and a general feeling of, well, lack of intensity from my complex 5-day split system, I browsed T-Nation and stumbled upon Chris Shugart's interview with Dr. Darden.

Partly because of the need for a new routine and partly because I wanted to know what the fuss was all about (it was Mike Mentzer's true religion, after all), I bought the New HIT book last Wednesday and tried the Beginner Routine #1 this morning. Yeah, it's a Friday, I didn't want to wait an entire weekend. :-)

One change I did was, instead of starting with 8 exercises, I figured that I could go ahead and start with all 12. I'm far from a "beginner" and figured that 8 would be too easy and short for me . Big mistake. By the 6th exercise I was already winded, and my pulse stayed at 140 for maybe 10 minutes after the 12th exercise. The funny thing? I hadn't even trained to failure for any of the 12 exercises! Wow!

Looks like I'll swallow my ego and go down to 8 exercises for Monday. Thanks, "Ell Darden", for a humbling first workout. Also, thank you for your realistic tone in your book. After years of listening to Weider publications and countless advertisements for supplements and programs, your candor is refreshing. I'm looking forward to many more workouts and great results.
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Florida, USA

Ellington Darden wrote:
The Boyer Coe workout tapes were put on hold by Arthur Jones more than 20 years ago, and I don't know what became of them.


MAN oh man! I would love to have that! Can you imagine watching that before a workout?! It would pump u up everytime! Is there much out there on the market as far as vhs or 8mm films?

Dr. Darden:
What do u have in your personal library that has to do w/ Jones or Nautilus? I bet u have some really good stuff huh? U lucky dog you!
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New Jersey, USA

Dr. Darden,

I've just re-read Phase II, Loading and Packing w/Creatine in The New Hit. I know you say to continue the loading phase for 14 days and then continue with a maintenance dosage. I may have missed it in the book, but how long do you continue the maintenance dosage until you go back to loading for 14 days?

Also, is putting a 1/2 cup of sugar in the gallon of creatine and water necessary for the best results? Or can you just drink cold water and creatine? Thanks.
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Dr. Darden:

I am a female who did your six-week fat to muscle makeover about 10 years ago and lost that stubborn last 15 pounds. I was (and am) a huge proponent of the HIT system. Due to some health problems, I was unable to work out and gained over 80 pounds (ouch!) in the past year. I am now on the road to recovery and want to start training again, but with so much weight to lose, do I just stick with the descending calorie and workout program indefinitely or switch it up? I noted in the "Body Defining" book (I have all your female-oriented books,) that it says not to go past 6 months on this regime. I'm fairly certain it will take me longer than 6 months to lose the fat and regain some muscle tone..

What do you think? Of course, almost everyone is pushing me to do 1+ hours of cardio a day, but I really do believe in your methods..

Thanks so much for all you do to keep us all healthy!
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Ellington Darden


I wouldn't go back to the loading phase for a long time. Perhaps a year, or until you've been off creatine for at least three months.

You can try the creatine loading without the sugar, but it won't be as effective.

I've done the maintenance phase for as long as six months.

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Ellington Darden


You can keep going down and up on the descending-calorie diet for at least six months . . . perhaps even longer. Commit for six months and see what happens. Get back to me after that with your results and I'll help you decide what to do then.

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Mr Ellington and all the other guys here at the forum...

First off all, why should any one train this way?? I understand the short workouts and too a degree the failure stuff but the timed and super slow reps, who believe in this stuff and is there ANYBODY who have made gains off this???

I will gladly begin to train this style IFF i could be convinced that it works AND will give me alot off muscles and just some muscles to be seen in the near future. I will say that i hope that someone can convince me because its a cool way to train to failure and with the slow rep but it doesnt work or does it???

What have you guys made off gains???
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Great book. I've been a big fan for about 17 years. You've tought me alot through your writing. Thanks. Question: Have you tried any Static Contraction methods from Pete Sisco? Just like to get your feedback. Keep up the good work Doctor D!
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Pennsylvania, USA

Hi Folks:

I started following the program that David Hudlow used in Dr. Darden's New H.I.T. book this past December 30th. I began at 215 and am now down to 188. I never thought I could stick to a lower cal diet, but it hasn't been a problem at all. At 5' 10" I figure I need to get down around 170-175 and then start Phase II. My only obstacles so far have been two major bouts with the flu that sidetracked my workouts. Otherwise I was doing really well and always lifting 3 days a week, following the Phase I plan. I wonder how far this is setting me back, and if it is better to take time off when sick or to work through it. (These bouts of flu were severe; a normal cold isn't something that would stop me from getting my work done.)

Getting to below 190 lbs for the first time in seven years is such a great lift. I used Dr. Darden's Nautilus book back in the late 80s to get into the best shape of my life. I don't know why I ever deviated from this style of lifting. Thanks.
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You've made fantastic progress! Congradulations!

A mild cold is one thing; the flu is another. I would suggest not training at all with the flu. You need all the recovery resources available to combat a virus.

The toughest thing when you are making progress is keeping your patience. It is better to make small consistent progress than to make rapid progress and hit a hard plateau. The body has many cells and hormones that take months and up to a year to "reset" and regulate when you make drastic changes in body composition.

When you are very ill it is best to maintain or increase your calories a little bit to fight the disease and then ease back into a more vigorus routine when you are better. For just a head cold, perhaps continue with subfailure workouts for a week or two.

Remember the lesson of the tortois and the hare....

Good luck!
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Dr. Darden,

First off, after reading the threads on this site, I have ordered your book and I can't wait to get started. However, after following the advice of some other un-named volumed based web sites, I am left with two sore shoulders, so I won't be jumping in with the vigor I want to.

Anyway, this is my question. I believe you advocate minimal cardio work with your programs. This may not be right. As a soldier who is moving on to law enforcement, I am required to maintain relatively high cardio ability. How do I do this and realize maximum gains on a HIT program?

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New York, USA

Once you read the book, you will understand. His routine has improved my basketball game greatly. I don't get tired playing 5 or 6 games in a row; every one I play with is dead tired. You are going to love this book.

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Dear Dr. Darden:

My name is Nick Stach.

I've been a fan of yours since I was 15 and read one of your books (I think it was entitled "Big" if I'm not mistaken).

I've been practitioner of of HIT training ever since.

My questions are varied and quite complex, but I'd appreciate some insight.

I've been traveling for the past several years in Asia. During one of my stays in Thailand, I began to study Muai-Thai kickboxing.

This interest lead into me to my current passion, which is NHB, or No Holds Barred fighting where events take place in cages or rings.

To be honest, while this sounds crazy, there is a lot more science in these types of events than one might think (as a Dr., I thought this might appeal to you) as one has to be proficient in wrestling, Jiu-Jitsu, Judo, as well as kick-boxing. Not to mention that the science behind an arm-bar, or choke hold, is purely mechanical. This allows a lighter person to defeat somone much larger and stronger than themselves as it's the foce of an entire body against a join. To make a long story short, you either tap, or you snap.

I'm 2-0-1 in amateur bouts, and would like to use weights to increase my stamina and strength (in my last bout, for example, at the end of the second round, my arms were so full of lactic acid that it was like doing curls with 100 pound dumbells just to lift my hands up to protect my head).

As such, my questions are as follows:
-I know I'm probably overtraining, as I have to attend lengthy wrestling, grappling, and boxing sessions, but how else can someone train for an event like this without overtraining?

-My coach recomended that I start doing balistic (sp?) movements such as the clean and jerk, jumping barbell-squat, etc.

-While I'm not a big fan of these movements, to be honest, after a few workouts, people began to feel much lighter, and I could throw them around and slam them much easier.

-According to some research done on various HIT sites, cleaning and jerking a barbell up should make me good at one and only one thing: cleaning and jerking a barbell, as the muscle pathways in the brain are very specialized.

-Why then did people feel so much lighter? Was it actual science, or simply a placebo effect where I "thought" I was stronger, therefore I was?

-Lastly, I feel as though I have to run. I don't like treadmills, and I was wondering if there was a way I could simply use weights to accomplish all my cardio goals?

-I still perform all my workout with an emphasis on intensity. While others train for two hours, I try to train for an hour (even in my wrestling and grappling classes). This should help, correct?

Lastly, is there a difference between training with weights and doing body weight only exercises such as pushups. Everyone says so, but I don't see how. A muscle is a muscle, adn it's pushign against resistence, so what's the difference, if there is any?

Gotta run.

Thanks for your help.

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This is an awesome book! Thank you Dr Darden. I gained quite a bit of weight using Massive Muscles in 10 weeks, and was wondering if I should start the beginners course at the beginning or rather a little further along - possibly where you start doing NTF, as I was playing around with NTF before I got the book after reading the interview with Dr Darden. Do you think this is a good idea?
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I am just starting the hit program, but i really enjoy doin gthe treadmill. Will it hamper my results if i do a little running on theoffdays?
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