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

Peter,

Alcohol has almost no appeal to me. I do not recommend it.

The New HIT would work well for women.

Ellington
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ZEZ

Dr.Darden, i have a Tricep question to ask you. Is it possible to work all 3 heads to there fullest potential with just Dips and Pushdowns? The reason i ask is because i developed tendinitis in both elbows. It was either from extensions(lying, seated, or DB) or all of the underhand grip exercises(Neg. Chins, Rows, Curls, Wrist Curls, Deadlifts) i was doing, because the pain was on the inside of my elbow(Forearm Flexors) which also affected my grip. It's feeling better now and i don't feel any pain on Dips or Pushdowns. But it took a few months, in part because i use my arms alot for work. I'm alittle apprehensive of going back to various Tricep Extensions, seeing that the injury could reappear. Will doing just these two, in addition to secondary exercises(various presses, dum. pullovers) be enough? Thanks in advance, Jim.
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csmith72

Dr. Darden,

I am a student at the university of florida and work out at Gainesville Health and Fitness where David Hudlow worked in your book. I have read the New High Intensity and want to start it. I do Krav Maga, a high intensity form of martial arts 3 days a week (T,R,S). From what I understand, recovery is as important as the intensity applied during the workouts. How many days a week should I incorporate a New HIT workout.
Thanks

Chris
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E. Lopez

Florida, USA

Finally the book I've been waiting for Dr. Darden to write. I had the misfortune of having certified as a personal trainer under Fred Hatfield about 8 yrs. ago. He didn't have anything good to say about Arthur jones or H.I.T. After having met and worked with Fred, I don't have too many things to say about him. After trying all of his routines and such I could not see any gains.

When I broke down and tried HIT, (I was not doing it properly then), I saw my strength levels increase as well as more muscular gains in a very short time. Unfortunately, I got away from it all about 4 yrs ago, and I'm starting again. This new book broke HIT down so well, that I now see what I was doing wrong. I made the corrections, and I've already seen an increase in strength after the first week. Thanks so much for coming back out with this book.
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Ellington Darden

Chris,

Do your HIT workouts and martial arts on the same days. Then rest completely on your off days. Do not do each one on alternate days. Three or two days a week of each is all you need.

Ellington
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Achaean

Dr. Darden,

While in the process of taking a week layoff, I became very ill with the flu, so ill, in fact, that I had to go to the hospital. Since I have been sick, my arm size has gone down half an inch, from 15 to 14.5. If I wasn't to get sick, I was going to start a new HIT program and only train 2 days a week. By the time I start this program, however, I will have already taken a 2 week layoff. My question is this, should I approach my training with a two day schedule, or a 3 day schedule in order to regain my size? Also, is there any way that I can regain my size quicker through caloire intake or something else?
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Ellington Darden

Achaean,

Once you're over your sickness, repeat your last two-weeks' training. In other words, do exactly what you did during the two-week period, before you got sick.

I'll bet all your lost size and strength return during that two weeks.

Then, go to your planned two-day schedule.

Ellington
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csmith72

Dr. Darden,

I have just finished my first week of the New HIT after doing the first 2 weeks of controlled workouts not to failure to get my form good. Even on my days of Negative chins and dips pushing myself to absolute agony and almost falling down after my sets, i am not sore in the days after. I do feel a little fatigued, but not near as sore as volume training. Is this normal?

I know that soreness does not really correlate with a great workout all of the time. I just would have expected to have a little more. Should I increase anything or as with your methods decrease anything?

Thanks,

Chris
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gagaga

You describe Mentzer in your book as if he had been some fool.What is the problem?Then you say that his short routines may work only for advanced or overtrained people.I do not seem to recover from full body workouts.Not even 2 times a week.What do you say?Thanks
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jovani

This man gagaga seems to be right.I can not imagine somebody doing the deadlift incorporated in a full body workout 2-3 times a week.It is way too much.The deadlift done alone leaves you tired for days afterwards.And the immediate effect of a full body workout is a huge fatigue after.Why not to separete the workout in half(upper and lower body) and have more energy after?Say monday upper body and thursday lower and that is all.Why are you so much into full body routine just boggles my mind.Thank you for answer
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HeavyHitter32

Ellington,

What is the best exercise for chest on the Bowflex Ultimate?

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Ellington Darden

Only beginners, who are not very strong as far as the weight they handle, would be able to do deadlifts three times per week.

If you examine my outline chart on page 132 of The New HIT, you'll see that I recommend to significantly reduce both the duration and frequency of HIT. As you get stronger, you must do less.

And, I've always been a fan of alternating A and B workouts.

The best chest exercise on the Bowflex Ultimate is the bent-arm fly. Try it and immediately do the bench press and you'll really feel the effects.

Ellington
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Ben_R

Dr. Darden,

I'm sure I speak for everyone when I say that I appreciate you answering questions on the forum.

Would you consider "locking" this thread? The original post you made was a wake up for bodybuilders. Since then the thread has gone off-topic. There are a lot of interesting Q&As here but they are on different topics, eg aerobics, rep speeds etc.

It would make easier browsing if they were categorised. This could be accomplished by people starting a new thread for a new topic in the "Dr Darden's discussion forum" part of this website and reserve replies to the posts in "The New HIT article" and "Training Routines and Other Articles" for discussion of the articles only.

For your consideration,
Ben
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pavol

Hello Ellington,7 years ago I had a duodenal ulcer.Since then I have troubles exercising.If I encrease intensity I feel pissed off and very stressed out many days after a workout.Nothing seems to be working to get me back.As if the body lost ability to recover.Have you ever had such a case?What kind of routine would you suggest?I feel very desparate and sad because of that.I am 30 years old. Thank you very much.
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Achaean

Dr Darden,
Thanks for the advice on regaining my size. In only a week, I've already regained 1/4 of an inch, and some of my vascularity. God bless HIT. Question though, I'm gonna be competing in a bodybuidling competion in about 8 weeks, and I was curious if you have any training/dieting tips on how to get shredded, and gain vascularity in this 8 week time span.
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mmtbb

I am glad I found this site. However, this forum is kind of messy. Is there an actual place to post questions individually, instead of posting 200 replies?
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HeavyHitter32

Ellington,

Any benefit to perform the Bowflex Ultimate chest fly at incline or decline angles? Or, should it just be performed near mid chest or in the middle?
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john42wv

Dr. Darden

Your book is great and inspirational. I am a new convert to HIT from too many years of volume training. I started the intial 2 week program today and had a great workout that was under 20 minutes and included full squats of 375 x10 and bench 245 x 10 (in the same workout, which is what I love)

I am 42. I have learned that I do not recover so good. Is it possible to include 2 of days and maybe run "weeks" of 9 days??
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figo

Hello Ellington. Some 5 months ago I started your HIT program. After about 5 weeks I gained some 4 pounds,which was very poor and felt totally drained and very tired. I knew it should be much better. So I took 2 weeks off and cut my training to 2 times a week and to only 6 exercises:

routine A
leg Extension followed by leg press than pullover folowed by bent over row than flyes folowed by chest press

routine B consists of
leg ext., squat, pullover, calves, dips and chins

I trained on Mondays and Thursdays alternating the workouts. In those 5 months I got 46 pounds of muscles. Amazing. I started at 155 pounds. My question is is it not too much 3 times a week and 12 exercises? For some people? The kids in the school can not believe how I changed. Thank you very much. I am a high school teacher in Sao Paolo Brazil
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john38

Oklahoma, USA

pill64 wrote:
hi Dr.Darden,
i have read your new book. i found it very interesting and informative. however a lot of the info. i have read elsewhere. i have lots of questions. so i will try to narrow it down so you can help me out.

i have been training for @ twenty years. i have a 5'6 frame. i have long arms and legs, with a short torso. long tendons and short muscle bellies. i have tried hvt in the past. went back to hit. somehow it seems that i have a hard time gaining muscle. i am @151 lbs. i know i dont have the genes to be a bodybuilder. that not what is important. what is is to push my body to its potential.

i train 3 times a weak @ 45 to hour. i dont use supplements, not even creatine. i can give you my routine. if you deciede to return my message. all i ask is for your help in getting me to be as big as my genes allow me too. hope to hear from you soon. thank you. have a great day.


Hi,
I think first you shouldn't downplay your genetics. That can't be judged until after the fact. You didn't say what your caloric intake was so I would start there. You also didn't mention if or how much cardio you're doing. I think you should look at why no weight is being gained. If you're not gaining weight on your current eating plan you should consider a meal supplement or maybe a protein bar of sorts. They're usually 200 plus calories so I would do 1 every other day and keep an eye on your weight about twice a week before and after your workouts. Keep your workouts intense and see if you need to go a little heavier with lower reps, but still to failure. This worked for me when I was going through the same thing. Email me if you need more. Of course this is just my opinion and personal experience, but the basics have always been the same. To gain you have to up calories, to lose lower calories up energy output. I've never been a big believer in creatine. I think if you can't get the results you want from a realistic eating plan you have to reconsider your goals.

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goeff

On page 75 Of your HIT book you wrote that MIKE MENTZER advocated routines that were so brief and infrequent that only an advanced and overtrained could hope to get results from them.How an EARTH an overtrained person can get any results from any training?Mike clearly proved that 3 times a week full body routines led to overtraining for the majority right from the outset.That is why He split the body.

If Steve Reeves,Casey Viator and some football players and some other bodybuilders were using hole body workouts and they worked for them,does not mean that they work for the average trainee.Those people were physically gifted individuals with fast recovery abilities.I doubt that somebody is making any progress on your routines.

It is just too much overall exercise and too often.And that humiliating of MIKE MENTZER in your book is very primitive.You learned 1 thing from JONES:intensity.Volume and frequency are still unknown to you.Even after so many years.
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Myles K

Dear Dr. Darden,

A quick question on range of motion in bench pressing and potential shoulder damage. On dumbbell bench presses, I don't lower my arms deeper than parallel to the floor. I'm thinking of doing the same with barbell presses. I don't have a history of shoulder pain but don't want an excessive range of motion to have harmful cumulative consequences. Is going below arms parallel with dumbbell and barbell presses safe?

Thanks,

Myles
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BrandonC

Ohio, USA

I cant seem to bench more than 160lbs 9 times or curl 70lbs more than 9. Please help with this. and where exactly should my hands be when slightly wider than shoulder width

thanks

brandon
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jovani

Hey Darden read and re-read Mike mentzer books.And if you do not get it than read again.After a few weeks or months you should be on the right path.Trust me.
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ccwcornerstone

Dr. Darden,

I am in the Air Force and on a manditory 3 day a week program including 20 min cardio to prepare for 3 event (push up, sit up, 1.5 mi run). I am on week 3 of the weight program and am basicall a beginner (tried Mentzer's prog) because I am overcoming a nagging pinched nerve/weak lumbar muscle group.

Any way, I have moved workout to T-TH-S and the pt meetings are on M-W-F. Is this counter productive? After HIT I am leveled and can't cardio. Is is dumb to HIT at lunch and Run @ 3PM? I can also do elliptical which is better because running normally gives me back spasms. I have to be ready for this test to do the run in about 11 mins (slow for my age of 26 and unstereotypical for being black)Are there any options or will I wear myself out running and lifting?

I know that was alot of...too much back ground info and too many questions. So if you're confused let me know. I know you're too intelligent for that though :)

Cheers,
Chas Wms, Lt USAF
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