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

HITMAN68,

I prefer the stiff-legged deadlift to the regular deadlift because is involves a greater range of movement. But you can certainly do the regular version. Why don't you alternate them?

Ellington
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sinan

1)Are there any HIT trainers in Houston, Tx you would reccommend or gyms, I would like to tarin properly.

2) Can you use HIT training if you are also training for Ironman distance Triathlons. What modifications would be needed if any.

Thanks.
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HITMAN68

Dr. Darden,
Please HELP! This is only my second week following your New HIT training routine. So far, it's hard as all hell but I love it!

I've run into a problem that's putting a damper on my workouts. As soon as I'm done on Leg Extensions, I walk over to the Leg Press machine and as I'm approaching failure on Leg Presses, I get this excruciating headache on the back of my head into my temples. Not only does it hurt like hell but it feels like my head's about to explode!

I've been working out for several years and I'm in pretty good shape but have never experienced this before.

Today I went at it again, this time I paid close attention to my breathing, making sure I was'nt holding my breath to get the weight up and lo and behold my head felt like it was going to explode again. The pain is so intense that I need a couple of minutes to get it together before commencing my next excercise.

Have you had students who've experienced this before, if so, what can you recommend?

Thanks,
Robert
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Ellington Darden

Robert,

You probably have what is called an exercise-induced headache. And as you've experienced, it can be very painful.

Check out what Drew Baye, on his Web site -- baye.com -- has to say about it. Go into his article, "Safety Considerations for Exercise," and you'll find his solution.

Generally, what you need to do is change the order of your exercises (work your lower-body last) and begin by doing a couple of neck movements.

Ellington
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HITMAN68

Dr. Darden,
Thank you so much for your prompt response to my problem. I looked up Baye's website at your recommendation, and found the information it contained on EIH to be very helpful.

It's great to know that along with your great book "The New HIT", your website also provides a continuing source of helpful information to HIT students.

Thanks again,
Robert
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Big Tav

I have a question for you all and I hope Dr.Darden might jump in on this one.

We all know that Mike and Ray trained with AJ. We all know that they both had success with full body wokouts. Ray in particular had great success when he followed a 6 week program with I think 8 exercises performed 3 times a week. I think he said he had to take in his paints twice and he gainied 5/8 inch on his arms. AJ said that this is what is possible with a serious full body HIT routine.

So, if both Mentzers knew how effective this was then why did they use splits for the last 10 years. Now I know some will say that the Mentzers had freaky genetics etc but this is not my point. Mike trained all of his clients with a split. If the full body was so effective on Ray then why didn't Ray tell Mike to try it on his clients?
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HeavyHitter32

Mike Mentzer wrote in the 90's and personally told me that total body workouts (12-20 sets a workout) simply became too demanding.
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HeavyHitter32

Mike Mentzer wrote in the 90's and personally told me that total body workouts (12-20 sets a workout) simply became too demanding.
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Big Tav

What about 8 sets like in the New HIT then?
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dsforce

Dr. Darden,

I've read most of your books and have admired your work for years. You cut through a lot of the nonsense out there.

My question is a bit off-topic, but I was wondering if you have any advice on applying HIT to sports, especially golf. Is there any special way to train that will build the kind of explosive speed needed for a good golf swing, or is regular HIT the way to go?

Thanks
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Ellington Darden

dsforce,

Strength training for golf is like stength training for any other sport. Exercise your muscles generally and practice golf specifically. It's a mistake to try to design a plan that is unique for golf. No sport is in that category.

All of the basic routines in The New HIT would work well for golf.

Ellington
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HeavyHitter32

Big Tav wrote:
What about 8 sets like in the New HIT then?


Mentzer still thought that was too much.
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The Rookie

Dr. Darden,

I am 42 years old and I purchased the New H.I.T. several weeks ago and have been following the six month plan for six weeks. In those six weeks I have lost from 208 to 182 at a height of 6'2" and my waist measurement has gone from 42 to 35.5 measured around the navel. I have been following the H.I.T. routine you suggest in phase 1. I am very pleased with the results so far. The problem is my weight loss has suddenly halted and I feel I still have 7 to 10 pounds of fat to lose. I don't feel I could reduce my calories below 1500. Should I continue with the diet as is or try something else. I was considering taking 10 days off then moving to phase 2 with creatine supplementation and reducing calories again once I have completed phase 4. Any suggestions you could offer would be appreciated.

Thank you,

Jeff
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Ellington Darden

Jeff,

Yes, I believe you should go to Phase II.

Ellington
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Esteban el guapo

Hello, new user here. I just ordered Dr. Darden's book yesterday and am looking foward to trying HIT. I've been doing it on my own for a while, but I think Dr. Darden's instruction will help me take it to the next level.

Anyway my question is whether or not you (Dr. Darden, or anyone else who could contribute) think that an Xtreme 2 is a practical device for HIT. If so, are there any attachements, for instance the weight belt mentioned earlier, that are recomended? Thanks very much.
Esteban
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Achaean

Dr. Darden,

I was once into high volume, but now thanks to you I am now into high intensity. I have been training for about ten weeks (with week 7 off) based upon the knowledge in your book. I do, however, have queries. Though my strength has increased tremendously, it seems as though my physical results are lagging.

I train only 3 times a week, and for only thirty minutes. One thing I am concerned is weather or not I am getting in enough calories. In The Bowflex BodyPlan book, you state that a pound of muscle requires approx. 37 calories to be maintained(so 100 pounds of muscle equtes 3000 calories). How many calories should someone require regularly on a HIT regiment if they don't know their muscle content.

In The HIT Revolution book, Hudlow consumed 2300 calories, is this enough? I only ask this because it doesn't seem as though my results coincide with Hudlow's. Hudlow obtained great results quickly, I want to know how I can do this as well.

Also, after a workout my arms and entire body look bigger then when I began the lift. However, about two hours afterwards, my muscles look the same as before the lift, and sometimes a bit smaller. Is this normal? I measured my arm throughout the day, and as the day progressed, and I took in more calories, my arms increased in size.

Should I consume more calories to gain bigger arms, but how much is too much? I know I keep coming around to calorie intake, but I just want to obtain the greatest results possible. Also, I am 19 and weigh 159lbs, and have somehow managed to maintain this weight despite the training. Could this mean that I am not gaining muscle?
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sayewhat

I think a copy of a blank training record would be very benificial for your site. I tried coping from your book, and that only worked moderately well. a pdf version would be great.
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The Rookie

Dr. Daeden,

I am moving to phase 3 and was hoping you could offer some suggestions on ways I can add calories to get to the 2800 you suggest for phase 3. I am moving to maintenance doses of creatine so I am losing 400 cals from the sugar I have been adding to the solution. I need to add 900 cals daily. Would 2% milk be an efficient way to add calories. Any help you could offer would be greatly appreciated.

Thanks,

Jeff
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Ellington Darden

Achaen,

I defintely believe you need more dietaty calories. Go up 500 calories each day and that should help.

Ellington
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Ellington Darden

Jeff,

Yes, I believe your suggestion of adding 2% milk each day is a good one. Do it.

Ellington
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Achaean

Dr. Darden,

Thanks for answering my question, I greatly appreciate it. I do, however, have another question. Do you believe in taking a protein/recovery shake, or a glass of milk right before bed, or about a half hour to an hour beforehand?

The shake I take has 230 calories, and the milk would have roughly 180 calories, with the way I take it. I've heard that taking a shake before bed is a good way to maintain muscle growth during sleep, is this true? Also, I don't like to go to bed hungry; it's uncomfortable, and I always have a fear that I might be losing muscle. Could you help me with this querie.
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Ellington Darden

Achaean,

Sure that drink before bedtime is fine. It's certainly not going to hurt you, and it may help.

Ellington
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Myles K

Dear Dr. Darden,

I have benefited significantly from The New High Intensity Training and am grateful for your excellent scholarship. I especially appreciate your focus on kinesiology and corresponding exercise choices, which prompts the question: Are barbell bench presses a safe and optimal choice for chest development?

Bodybuilders such as Dorian Yates and Bob Cicherillo have recommended against barbell flat bench presses, claiming this exercises poses dangers to the chest and shoulders. Yates comments:

"I don't even include flat benching iny my pec routine, because I think it stresses the front deltoids far too much to be an effective exercise for building the chest. Also, the angle of the flat bench press puts the pec tendons in a vulnerable position. Many torn pecs in bodybuilding have been the result of heavy flat bench presses." ("Overruling the Bench," Flex, August 2005)

Moreover, you note in The New High Intensity Training that "the function of your pectoral muscles is to move your upper arms across your torso." Given this function, wouldn't dumbbell bench presses, pec decks, etc. be more efficacious and safe?

Best regards,

Myles Kantor
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Ellington Darden

Myles,

The barbell bench press is a fair exercise for the chest. You're correct, dumbbell bench presses are better, because of the greater range of movement. Dips are also a better choice.

Ellington
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PeterP

First I want to thank you for a great book of inspiration, it was really what I needed to keep believing!
A few questions:
1. What is your option about alcohol and training/creatin?
2. Would there be any problems applying the new HIT to woman?


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