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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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fantasma62

Florida, USA

Dear Dr. Darden,

This is something that I should have posted here yesterday instead of PM'ing you. I just found out how to use this....
Anyway, I am 5 ft 9" tall and weigh 270 pounds at 36 years old (I turn 36 in March, so....) Scary ah? Well, I was weighing 310 pounds not too long ago.
A person at another forum, where I have been a member, pointed me toward your website and I immediately bought the book. I have gone over it almost twice and I am ready to begin. However, I am not sure if I should begin the same way that you started with David Hudlow. He wasn't as overweight as I am, so I wonder if I should do instead of 2 weeks, a little more. Also, should I follow then with the beginners routines and diet plan?
Sorry for all of the crazy questions, but I am very psyched about starting HIT but I need some guidance...
My main goal is to drop to 195-200 pounds, my natural weight believe it or not.

Thanks in advance for your help,

Tony Alonso
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Bowflex

If you notice in his book, after the two weeks, Hudlow also needed to lose more weight, so he went onto a longer term weight loss program for 52 more days. This is probably what you should do. There are good plans in Dr. Dardens book Bowflex Body Plan, which I have coming for myself. It seems that that book and his HIT book go hand in hand.

Godd luck with it! I am just starting his program myself. I'm stoked too.

Robert
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brentc5418

Hi

I was 6'3" and 300+ lbs!I used the "Living longer stronger" book I lost alot of weight and I felt really great and do!You might want to try that book firts!!Then maybe start the other workouts!Just rember progress is progress.And to listen to your body!No ones word is absolute,even though Dr. Darden are darn close!LOL!

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Ellington Darden

Tony,

You'll need to continue that Quick-Start Eating Plan on page 194 for at least 10 weeks. I'd recommend that you work through the HIT routines, starting on page 132. If you want more variety in your eating, then my "Living Longer Stronger" book is a good choice.

Ellington
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fantasma62

Florida, USA

Thank you all very much for your responses. I am a great listener and in this case a great reader.
Dr. Darden, instead of 2 weeks like David Hudlow, I should do the 1500 calories for 10 weeks? Ok, no problem...
Oh, and just go ahead and work thru the beginners exercises first, rather than do Hudlow's? No problem.
It's funny, I had always been taught by doctors, trainers, books, parents, hell, everybody, that a higher carb diet didn't work. That I needed to cut down my carbs a whole lot. However, I notice that the carbs that you are saying we should eat are not exactly the "bad carbs". When I first read the book, I thought back to every person who ever taught me and then I remembered how I had begun a bodybuilders diet. My diet was a 40/20/20 breakdown, where proteins were the leaders. Then I thought of your book where you quoted AJ saying that it was best to do the opposite of what bodybuilders do. Then I went ahead and unlearned everything that I had learned...
As Robert said in an earlier post to my thread, I am stoked to begin. I don't really care about looking or not looking good, I just want to live to see my kids grow up. That's my ultimate goal. I have been very lucky that as overweight as I am, I am still healthy. At least that's what my doctor told me last month when I went to see him. So there, that's my goal, to be a dad...

Thanks again all for your imput....
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macfit

Maryland, USA

I am really happy to read about someone starting an exercise program for the right reason, their health and the well being of their family. Work hard and stay disciplined, we are rooting for you!

Robb
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fantasma62

Florida, USA

Hey Robb,

Thanks a bunch for your support.
I am trying to get over this nasty cold that my kid brought from school that has literally zapped all my strength, but as soon as I am feeling better, I will give this my best shot....

Thanks again....
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fantasma62

Florida, USA

Dr. Darden,

Back when I was lifting in my earlier years, after my first session I wasn't just sore, I could barely move.
Now, what I would do then was work out Mo-We-Fri, so I would swallow my pain and work out the next scheduled day. Once I started warmning up, the pain went away, however there were days in which I had to skip one or two workout sessions due to the amount of pain that I was in. I was told that was good. That the pain meant that my workout was successful.
That was just about 18 years ago. I am now 35 and I have to really pay attention to what I am doing. I am afraid that if I try doing what I used to, I may rip something. Rather, I am thinking of resting it out.
When I restarted my training last year, I was drinking something called ICE, which was branched aminoacids with glucosamine and I forget what else. I was not in pain the day after and was able to workout without a problem. I was also lifting Mo-Tu-Thur-Fri. Funny thing though, I had damaged my shoulder earlier in the year but I didn't feel pain while lifting until that fateful day in sept. when my shoulder made a funny noise. Thank goodness it was tendonitis only....
What's your opinion here? Do I instead just rest? Do I continue drinking that powder and continue training? Or do I just simply work thru the pain as I used to?
Sorry about all the questions, but I figure I get that doubt out in the open before I begin....

Thanks in advanced...
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Ellington Darden

fantasma,

You need to understand the difference between good pain and bad pain. Generally, good pain is in the muscle . . . bad pain is in the joint. At you age, you may, as you explained, have certain joint pains and problems. To get to the good pain, you may have to gingerly work around and through some bad pain.

Perhaps warming up can help, or an anti-inflamatory drug, or a compression wrap, or the drink you mentioned. You'll have to simply use the trial-and-error method and find out. And, of course, keeping asking questions and getting feedback from others.

Ellington
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fantasma62

Florida, USA

Hi Dr. Darden,

Thanks for your response. The pain was definitely good pain. It's the kinds of good pain that doesn't let you straighten out your arms when you do curls, or sneeze after you have worked on your abs. Thank goodness that I have yet to develop joint problems other than my "football knee" that I hurt almost 15 years ago. The rest of my body is pretty well taken care of....
I will continue to read...

Thanks again,

Tony

Oh yeah, and I forgot to mention the shoulder along with the knee......Boy I am really breaking down in my 30's LOL
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bscastro

Hey Tony,

As a new father, I can relate to your wanting to get in shape for your children. I was fairly active, doing martial arts, lifting, and playing various sports, but then I switched careers and have taken a lay-off.

Now, I'm back at it, although a couple years older now (30). The main reason was when my wife became pregnant and I realized that exercise and health were very important. In any case, it's very good motivation.

A few things I'm concentrating on as I'm no longer 18 in my weightlifting:
1. Slower, controlled repetitions - I used to cheat and use momentum to get a couple more reps out or to use heavier weights, but at this point in my progress, I'm concentrating more on form.
2. Adequate rest - I used to workout in some fashion 7 days a week. Besides not having the time anymore, I train 4-5 days a week (2 weightlifting and 2-3 doing martial arts and basketball). however, I always take the day off after my lifting session in part after reading Andy McCutcheon's article on this website.
3. Diet - This is the key. I'm fairly thin, but I used to eat a lot of fried food and a lot in general. Well, my metabolism is starting to slow down and I'm realizing that I may look okay on the outside, but that doesn't mean anything if my arteries are all clogged.

In any case, good luck in your training!

Best regards,
Bryan
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fantasma62

Florida, USA

Hey Bryan,

Thanks a bunch for your comments. I am also a new dad (again). My son just turned 1 and I also have a 3 year old daughter.
One of my wake up calls was the passing of my friend, who was overweight but had done so much to his heart that at 44 he had the heart of a 75 year old. He passed in his sleep a couple of years ago. The sad thing is that he passed away with his son next to him, while they were both sleeping in the kid's bed. He left a 3 year old daughter and a 6 year old son.
I don't want that. I love my kids and my wife.
Regarding cheating while lifting, I used to, not long ago, put more weight and cheat the daylights out of the routine. However, while I was recently beginning to train again, I did the opposite. I trained by looking at form rather than weight.....
Once again Bryan, thanks for the pointers...
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JonnieZ

Tony,

I have been trying to lose some extra holiday weight. I didn't see this in any of the previous posts (I may have missed it though), but one of the factors that has really excellerated my weight loss in the last week has been the use of Superhydration, whihc is talked about quite a bit in Living Longer Stronger. I am eating a lower calorie diet, and it wasn't until I started drinking the gallon of water a day, that I started seeing some weight loss.

Hope that fits with what you're looking for, and helps.

Jon
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fantasma62

Florida, USA

Hey Jon,

Thanks for the pointer.
Lucky for me I am an avid water drinker. I think now I drink more than a gallon a day just for the sake of doing so.
Back when my first born was, well, born, I weighed in at 310 pounds. I stopped the soda, cold turkey. I was graduating from college the next semester and that second to last semester I had about 3 hours sleep per night....
Now I only drink water, as I said, and some juices...
Again, thanks for the pointer, I'll keep it in mind.

Tony
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fantasma62

Florida, USA

Dr. Darden,

One last thing before I begin with this lifestyle change...
You mention in the New HIT that I should drink vitamins along with doing the diet and the training routines. What type of vitamins can I drink? I have been taking a multivitamin called "Men's One a Day" is that acceptable? I also understand that there is another like this made by Centrum.
Are those multivitamin what you talk about in your book?

Thanks and regards,

Tony Alonso
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fantasma62

Florida, USA

Back when I wrote this I was in the process of learning and was doing well. I had no issues, the diet was working.

However, had a minor shoulder injury and my workload increased, so the first thing that I sacrificed was my diet and my exercise. Soft mind...

It wasn't a complete sacrifice and I guess the shoulder injury was a blessing in disguise. Since I couldn't be lifting weights after hurting my shoulder, I decided it was time for a change. I sold my gym equipment and bought boxing equipment. Started working hard again, eating well and feeling all around better. Then came another injury, a bit worse than the shoulder injury, but not in the "major" category. I badly sprained my wrist and started getting "not so good" pain just above my right wrist. So I stopped.

Workload got heavier and so did I. I ballooned again up to 300 pounds and decided that I needed to do something dramatic. I had gastric band surgery, or the lapband as it is know now here in the US. Without a doubt my weight started dropping and I started feeling better but my workload did not allow for a good workout, or at least that's what my mind would tell me. So I lost weight and got softer.

A couple of years have passed since the surgery and I am weighing about 247 pounds, or 50 pounds over my ideal weight. I am slowly losing weight without exercising, not good at all.

Sadly, part of being fat, or overweight, or weight-challenged (for the politically correct) is that we are not mentally strong. I was ashamed to even read this website or the books that I had. Psychology sucks....LOL

Anyway, this has nothing to do with a New Year's resolution or attaining a beach body before the summer. This has to do with me turning 40 next month. I need to do something to make it to 50.

Anyway, I am in the process of re-reading Dr.Darden's Living Longer Stronger, which I bought about 2-3 years ago, along with looking over again at the New HIT book I bought 4 years ago and I am trying to re-invent HIT with weightless exercises (not exactly weight-less, I have a pair of those dumbbells). I say re-invent, when that's not the word that I am looking for, I want to create a routine specially for me that will help ME get in better shape with extremely high intensity and with some time constraints. My plan is to use a mix of boxing (love boxing training), some dumbbell exercises and plyo to help me out in this strange, yet interesting quest...

As I said here about 4 years ago, I am not here to get big, I am here to get healthy. To the big people, please don't jump over the screen and try to strangle me, I do have a bat and I am not afraid to use it. LOL

I will listen to folks feedback and will not criticize those who don't agree with me. The same way that I hope I get constructive criticism rather than "you fat moron, you are doing it wrong". I will listen and learn...or read and learn. You get my jist...

Well, 40, here I come, 50 is not that far away....I used to be so young and cool...what happened to me???
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simon-hecubus

Texas, USA

What was the nature of your shoulder injury? Was it an accute incident or a general rotator cuff (RC) issue?

From my experience, a big part of PC issues is posture. With a lot of extra weight up front, there may be a tendency to let the belly and chest pull the shoulders forward. That's where the impingement starts.

For starters, get in the habit of pulling your shoulders back and chest out (think of military 'Attention!'). Think of it throughout the day and especially when your are lifting.

Other than that, consistency will be your best friend. Hit that gym 2/wk like clockwork.

* Pick two 5-8 exercise routines and stick with them.

* Keep the upper body exercises balanced:
Chest Press - Rows
Overhead Press - Pulldowns
Dip Machine - Shrugs
Biceps Curls - Triceps Extensions
Pullovers - 30-degree lateral raises*
(*Good version for RC problem people)

* Keep 1/2 to 2/3 exercises compound ones. If you do 5 exercises, then 3 will be compound. If you do 8 exercises, then 4 will be compound.

* Gradually work on shortening the rest periods between exercises.

* Start with weights that cause moderate exertion for 8-12 reps. Progress in small increments each workout.

* If you hit a wall on an exercises, then change it.

* If you hit a wall on several exercises, then it's time for break. Take it easy or take off from the gym. If you take a week off from the gym, keep active with other activities (walking, biking,basketball, etc)

Best Wishes,
Scott
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fantasma62

Florida, USA

Hi Simon,

My injury was a rotator cuff injury caused by lack of concentraton. I had been lifting off and on for 20 years and made the one mistake that I had not made. I was doing sitting military presses and when I went to put the barbell on the actual bar holders, I missed one side and as I put it back in place, I felt a twitch and pain.

The pain quickly went away, however, when I tried lifting I would get a crack noice in my shoulder followed by some pain. I found out later that I was lucky. I suffered an accute strain of all the tendons of my rotator cuff, and could have been worse. I was lucky....

Thanks for the info, I will take it into account....
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Waynes

Switzerland

Hi there,

First, good work on losing 50 pounds all ready.

The boxing training is/will be very good, get you fit, and burn calories as well.

I would pick 3 lots of 20 exersices, one could be a normal route, one could have a few pre exhaustions in, and the other could have some high and low rep work in, and do the 20 exersices three times per week, you could also split these 20 up, 10 morning 10 night, but not HIT rep speed, just natural, every 6 weeks, you change to the next routine.

You have Ellingtons Living Longer Stronger, so get you diet in shape.

And let us see that cool person one more time, and let us make him cooler than before.

Wayne
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fantasma62

Florida, USA

Thanks for the pointers and positive comments Wayne. Looking forward to designing something really interesting.

I spent the better part of the day today cleaning out my garage and making it exercise ready....

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Waynes

Switzerland

fantasma62 wrote:
Thanks for the pointers and positive comments Wayne. Looking forward to designing something really interesting.

I spent the better part of the day today cleaning out my garage and making it exercise ready....



Why not pick up a set of cheap weights and a bar, and a good bench and racks ???

Wayne
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fantasma62

Florida, USA

LOL...

Nothing against weights Wayne, believe me. I have always been a fan of weights. Have been lifting for the better part of 25 years (I was wrong, I said 20 years earlier). I have a bench and dumbbells, that's all that fits on my side of the garage. My wife's car goes on the other side and I don't want to get rid of my boxing equipment...
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forrest1025

Dr. Darden,

Just finished your book and I'm extremely excited about getting started with the new workout! I've been doing traditional training for about four weeks now and want to make sure I should start with the Beginning HIT routine 1? I lifted weights all during high school and have continued to on and off over the past 4 years so I have good form.

I also work out alone so I have no spotter. Should I use more caution when pushing myself to failure? I can find someone to spot me on bench press but the other lifts seem as though I can pretty well control what happens with the weight if I can't get another rep out. Thanks and I hope I have as much success as your other faithful readers!!

Cody
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Ciccio

fantasma62 wrote:
LOL...

Nothing against weights Wayne, believe me. I have always been a fan of weights. Have been lifting for the better part of 25 years (I was wrong, I said 20 years earlier). I have a bench and dumbbells, that's all that fits on my side of the garage. My wife's car goes on the other side and I don't want to get rid of my boxing equipment...


If your dumbbells are heavy enough and maybe with some form of chin up bar/dip bars you have 95% of what is needed.

I would recommend 1 weekly workout with 5-6 multiple joint exercises, e.g. db squat, db OHP, chin, dip OR db bench, db row OR Shrug, any exercise for smaller muscle groups you like (preferably on weekend) thus leaving enough time for the boxing you enjoy and taking into consideration your time constraints.
I forgot: If yo ucan't do any/enough chins/dips yet do them negative only for the time beeing.

Franco

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