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.


Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy


Being Careful


I have been using Darden's new hit book. I have finished 6 weeks each of beginner routine #1,#2, and #3. All this time I have and still have about 50 lbs of fat. I want to lose 30 lbs for now. I need to also do running for police training. Here's what I want to do for the next 3 months. Moday=workout,Tuesday=off,Wednesday=cardio,Thursday=off,Friday=workout,Saturday=off,Sunday=cardio,etc. One day on, one day off. Cardio is every 4 days and my HIT is every 4 days. Is there a better way to not lose muscle while losing fat and keeping my police training in mind or is this good? After a few months it's back to regular HIT with no runnung.
My workout to use on the above for 3 months is:

Lateral raise super set to
shoulder press rest 60 sec.

rows rest 60 sec

fly's super set to
bench press rest 60 sec

barbell curl super set to
1 dumbell 2 hands sitting triceps ext
super set to
wrist curls rest 60 sec
ab crunch

That's it. I don't do legs till a few months again because of the running and don't want legs to get over worked in next few months.
What do you guys think?

Open User Options Menu


New York, USA

I'm certainly no expert but this looks great to me. You get in you h.i.t workouts a week , 2 of them, and you got some cardio becuase of your police training. Because fo the training you do this will work out good i think.
Open User Options Menu


Texas, USA

I think it's a mistake to drop the leg training altogether because of the running, except for maybe the first week or two. After that, timing will be important. I think you should do legs on one day a week and make sure that the day following leg training is a true rest day --- no weights, no running.

Open User Options Menu
H.I.T. Acceptable Use Policy