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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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Dr. Darden's BIG Routine
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Max

Oklahoma, USA

Dr. Darden,

If you're planning to post any more of the old Classic X articles may I suggest the BIG Routine. I had really good success with it and I think a lot of people would find incorporating it into the six month program in your new book to be very helpful.

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Dustin Jordan

Florida, USA

Great suggestion, Max. I agree. It's a great mass building routine to use every 6 months or so. I'm lucky enough to have printed it out right before the Classic X site disappeared.
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Ellington Darden

Dustin,

Could you be kind enough to list the BIG routine in this thread? I'm having trouble locating it in my files. Thanks for your help.

Ellington
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2phat

The big routine is as follows:
Squats
Pullover

Squats
Pullover

Leg Extension/Leg Curl
Lateral Raise
Dip
Chin
Negative Dip
Negative Chin

The suats and pullovers are to be performed with no rest between the two excercises. The leg extension is alternated with the leg curl and the whole routine employs super slow protocol. The classic x site had a similar routine using Nautilus and Med-x machines that included just one set of leg presses and pullovers and a total of only 8 excercises. I have been using a variation of this routine for the last several months with declining frequency and contiue to get good results. Although the fitness center to which I belong has a lot of nice Hammer and Strive equipment, I would love to have access to the old Nautilus Multi-Excercise machine to enable me to perform negative chins and dips. I think these are two of the most productive excercises and I miss their benefits. You can't go wrong with any reasonable variation on the Big Routine,however, and I think it can be modified to adapt to the available resources with little problem. Although I love Dr. Darden's newest publication and recommend it highly, The Big Bulkbuilding Instructional Guide continues to yeild meaningful results. I look forward to combining superslow with extremely slow,1.25 reps and 30 seconds in the stretched position to enhance progress.
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Bad Boy

Florida, USA

The BIG Routine
Best of the best training routines

by Ellington Darden, Ph.D.


How To Do the Big Routine
1. Squats with barbell
(immediately followed by)
2. Pullovers with one dumbbell
3. Squats with barbell
(immediately followed by)
4. Pullovers with one dumbbell
5. Leg curls or leg extensions (alternate)
6. Lateral raises with dumbbells
7. Dips
8. Chin-ups
9. Negative dips
10. Negative chin-ups


Squats with Barbell
With the recommended slow, smooth style (ten-second positive and five-second negative), you'll need 30-40% less resistance than you normally use for ten repetitions. Position the loaded barbell behind your neck and across your trapezius muscles. Straighten your legs to lift the bar off the rack and move back one step. Place your feet shoulder-width apart, toes slightly angled outward.

Bend your hips and knees and smoothly descend to a position whereby your hamstrings firmly come in contact with your calves. Without bouncing, or without stopping in the bottom position, slowly make the turnaround from negative to positive. Take ten seconds to lift the barbell back to the top position. Do not lock your legs. Keep a bend of approximately 15 degrees in your knees. Repeat the five-second lowering and ten-second lifting for maximum repetitions, which should be in the five to six range.

Because of the intensity of slow squatting, breathing can be a problem for some trainees. For best results, especially during the lifting phase, you need to practice taking a series of short, rapid breaths with emphasis on blowing out rather than taking in large gulps of air. Doing so keeps your focus on the working muscles. After the final repetition, move immediately to the pullover.

Pullovers with One Dumbbell
Lie crossways on a bench with your shoulders in contact with the bench and your head and lower body relaxed and off the bench. Hold a dumbbell on one end in both hands and position it over your chest with your arms straight. Take a deep breath and lower the dumbbell smoothly in five seconds behind your head. Stretch in the extended position. Try to keep your elbows straight. Raise the dumbbell slowly in ten seconds. Repeat for maximum repetitions.

Squats with Barbell
I rarely have trainees perform a second set of an exercise. This routine, however, breaks that rule. Use the same weight on the second set of squats that you used on the first set. Also, try to do the same number of repetitions on both sets. Again, after the final repetition, get the squat bar back into the racks, lie across the bench, and start doing pullovers.

Pullovers with One Dumbbell
You'll be breathing like a freight train on your pullovers, and that's good. That's no excuse to slack off on the intensity or the repetitions. Afterward, get a big drink of water and walk around for approximately two minutes.

Leg Curls or Leg Extensions
Do not do both of these exercises on the same day. For example, on Monday, do the leg extension. On Wednesday, perform the leg curl. Remember to adhere to the 10-5 count on each repetition.

Lateral Raises with Dumbbells
Be sure to keep your elbows and wrists locked as you perform this great deltoid-building exercise.

Dips
Smooth, slow, 10-5 dips are a real bear. Try to eliminate all momentum from each repetition.

Chin-Ups
If dips are a bear, then 10-5 chin-ups are a dinosaur. You're plenty strong if you can accomplish four good repetitions.

Negative Dips
Climb up fast and lower your body slowly in eight to ten seconds. If you can do more than six repetitions, you'll need to belt some weight around your hips.

Negative Chin-Ups
This is a terrific closing exercise for the Big Routine. You can certainly work your biceps, lats, and abdominals to a deep level of fatigue. Remember to climb up fast, and lower yourself smoothly and slowly. Stop when you can no longer control your negative speed. And don't be afraid to belt added weight to your hips when the movements become less difficult.

Reduce Your Exercises
Only ten exercises for a workout may not sound like a demanding routine. But if each exercise is performed in the recommended smooth, slow style ? I guarantee that you'll be taxed to the maximum.

Perform the routine on Monday, Wednesday, and Friday for two weeks.
Use as much resistance as you can on each exercise. A training partner can be a definite asset in counting seconds and getting the form just right.

During week three, I recommend that you drop the second set of squats and pullovers. You'll be doing eight exercises, instead of ten.

For week four, eliminate the regular dip and chin-up. This means you only perform six exercises three times per week. And six exercises will be a welcome relief, I promise. It will also allow you to concentrate on the negative dip and the negative chin-up. Add plenty of resistance around your hips and do some heavy, very focused reps.

That's the schedule. Give it your best effort for four weeks. I think you'll be amazed, especially if you've never tried doing the smooth, slow speed of movement on each exercise.






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Bad Boy

Florida, USA

I have a few others I copied from the old site
They are???..

Strength-Training Principles
Revived and rebuilt for the new millennium by Ellington Darden, PhD


The Number-One Fitness Problem for Women
Using and losing weight by Ellington Darden, PhD

The Specifics of Classic X
What it is, how it evolved, where it?s headed by Ellington Darden, PhD

Super High-IntensityArm Routine
Add one inch to your arms in four weeks by Ellington Darden, PhD

I'll email them to whoever wants them or post them here if moderator says it ok
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Ellington Darden

Sonny,

Hold off on posting those four other articles that you listed. I want to update them first and I'll put them on the Web site. Thanks.

Ellington
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Bad Boy

Florida, USA

No problem Doc.
I have others as well. If you need them let me know.
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Dustin Jordan

Florida, USA

Thanks, Bad Boy, for posting the routine for everyone. I also printed out Strength-Training Principles and was using it as my guidline for training before the New HIT came out.
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DownUnderLifter

For anyone who tried the Doc's "Big" routine.

Were you able to comfortably do 3 workouts per week as recommended? Or did you have to reduce it to 2 workouts per week? Also, I was thinking of doing it for 4 weeks, taking a week off and then starting again for another 4 weeks cycle. Would this work okay?

Cheers guys
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RobT

i find it fine at 3 x per week for four weeks - but that was about the limit - i'd have to go back to my usual twice a week afterwards. Also remember that you are reducing the number of exercises over the four weeks.

i would usually take 3-5 days off before and after, cut right down on all non HIT activities and really ramp up my calories to get the best gains from it. Why don't you post a 4 week log of your workouts and results?
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tc16

I am currently starting 'week 3' of the BIG routine, i had no problems going back to/doing 3 times a week and have had some really good results, 1 inch on chest and legs and 1/2 inch on arms. it is a very good routine, although i havent done the reps super slow i am doing a 3/3 cadence. Also i swapped the chins and dips for preacher curls and tricep extensions, then do neg chins and dips.

Although in the new book Dr.Darden does suggest 2xweek for some, I would go for 3 and see how you feel after a week or do 5 times in 2 weeks. its amazing how the squat/pullover combination is just a killer.
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kata14

tc16 wrote:
I am currently starting 'week 3' of the BIG routine, i had no problems going back to/doing 3 times a week and have had some really good results, 1 inch on chest and legs and 1/2 inch on arms. it is a very good routine, although i havent done the reps super slow i am doing a 3/3 cadence. Also i swapped the chins and dips for preacher curls and tricep extensions, then do neg chins and dips.

Although in the new book Dr.Darden does suggest 2xweek for some, I would go for 3 and see how you feel after a week or do 5 times in 2 weeks. its amazing how the squat/pullover combination is just a killer.


No doubt, this is a great routine!

But..is it during the REST that the muscles repair the damage and grow?
I was wondering if doing it 3 TIMES A WEEK is a right way to get overtraining all muscles.

Thank you

kata
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NEW_AT_HIT

Ok, What happened to one set to complete and absolute failure?

Seems like two sets of squats and pullovers.

Would Arthur Jones do this routine?

Or, would he put all of his effort into one set of squats and one set
of pullovers?

... Curious

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Fuhy

Hey, would replacing the pullover with dumbbell, with the nautilus pullover machine be fine? Because my form is really bad with the pullover with dumbbell on bench
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HrothgarRannulfr

Ohio, USA

NEW_AT_HIT wrote:
Ok, What happened to one set to complete and absolute failure?

Seems like two sets of squats and pullovers.

Would Arthur Jones do this routine?

Or, would he put all of his effort into one set of squats and one set
of pullovers?

... Curious



It is two sets of Squats and Pullovers.

Dr. Darden wrote:
"I rarely have trainees perform a second set of an exercise. This routine, however, breaks that rule."


I'm not sure why the rule is broken, here, but from Oct. 31st to January 1st, my training partner and I did a similar workout where we repeated the first 5 exercises (which included squats and pullovers). It was extremely effective in building up strength and endurance.

I don't know for sure whether Arthur Jones would have done something like this or not. But, I suspect he would have (though I'm not an expert on AJ).
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shovelslayer

Indiana, USA

Thanks to everyone who posted to this. I used this routine several years ago with fantastic results. Unfortunately, I lost the book, and have been scouring the web for any info on this routine. Dr. Darden, I'm curious why this routine seems to have vanished?
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jlmari03

Hello Dr. Darden. I just discovered the "Big" Routine in your latest book (The New Bodybuilding for Old School Results). I am going to give it a try for these next 4 weeks. I had a question about the rep ranges for a few of the exercises. I noticed that the prescribed rep range for the Squat is 6. The Pullovers are to Maximum Reps. Are the rest of the exercises to Maximum Reps as well, or is 6 the maximum rep range for the rest of the exercises.

Leg ext/Leg curl
Lateral Raise
Dip
Chinup
Negative Dip
Neative Chinup

Thanks for your time.
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Ellington Darden

jlmari03 wrote:
Hello Dr. Darden. I just discovered the "Big" Routine in your latest book (The New Bodybuilding for Old School Results). I am going to give it a try for these next 4 weeks. I had a question about the rep ranges for a few of the exercises. I noticed that the prescribed rep range for the Squat is 6. The Pullovers are to Maximum Reps. Are the rest of the exercises to Maximum Reps as well, or is 6 the maximum rep range for the rest of the exercises.

Leg ext/Leg curl
Lateral Raise
Dip
Chinup
Negative Dip
Neative Chinup

Thanks for your time.


Four to 6 is the rep range on everything but the NO chins and dips. Work up to 8 reps on them.

Ellington

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bdog

I think the success and popularity of the BIG routine was because it could be done without a trainer skilled in High Intensity Training.
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rtestes

Mississippi, USA

Ellington Darden wrote:

Four to 6 is the rep range on everything but the NO chins and dips. Work up to 8 reps on them.

Ellington



Question on the squats, how do you perform a squat to failure. It seems you are more likely to on the upward movement. Is it dependent on the trainer or spotter getting him up and over to the rack. I have always wanted to see how that is handled in a video.

The squat and the bench press to failure - Please address how one can do them alone or without machines to failure.
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Ciccio

rtestes wrote:
Ellington Darden wrote:

Four to 6 is the rep range on everything but the NO chins and dips. Work up to 8 reps on them.

Ellington



Question on the squats, how do you perform a squat to failure. It seems you are more likely to on the upward movement. Is it dependent on the trainer or spotter getting him up and over to the rack. I have always wanted to see how that is handled in a video.

The squat and the bench press to failure - Please address how one can do them alone or without machines to failure.


powerrack with safety bars?

Franco


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Ellington Darden

rtestes wrote:
Ellington Darden wrote:

Four to 6 is the rep range on everything but the NO chins and dips. Work up to 8 reps on them.

Ellington



Question on the squats, how do you perform a squat to failure. It seems you are more likely to on the upward movement. Is it dependent on the trainer or spotter getting him up and over to the rack. I have always wanted to see how that is handled in a video.

The squat and the bench press to failure - Please address how one can do them alone or without machines to failure.


Obviously, you must have a good spotter offer valuable
assistance . . . or do your squats and bench presses inside a power rack with carefully located bottom catches.

Ellington

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rtestes

Mississippi, USA

Ellington Darden wrote:

Obviously, you must have a good spotter offer valuable
assistance . . . or do your squats and bench presses inside a power rack with carefully located bottom catches.

Ellington



I thought so, you usually don't mention either one in your descriptions or show them in your illustrations. Many gyms don't have power racks and so many workout alone. I picture most ignoring the failure aspects and just doing them by the numbers of reps.

Do you approve of smith machines?




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AJFan

All of Dr. Darden's old articles can be accessed using the internet wayback machine at:

http://www.archive.org/web/web...


ClassicX is here:

http://web.archive.org/...w.classicx.com/


The BIG Routine is here:

http://web.archive.org/.../html/1big.html


Reading some of those articles actually prompted me to go out and buy another one of Dr. Darden's books!

Enjoy.
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