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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HD8

Dr Darden when I used the Living Longer Stronger guidelines to get in shape for the 2006 INBA Mr Australia I started at 200lbs at 7.5%b.f and ended up 187lbs at 3.5% the best shape of my life. Thanks
But I have one question I am on track to weigh 220lbs at 8% body fat naturally but I am training once every 4-5 days.
In my 2006 prep going from 7.5% to 3.5%. I lost approx. 8.5lbs fat and 5lbs of muscle. I only used HOT-ROX and basically followed your 1500 cal diet but admittedly I gradually crept up my walking to 2 hours per day 6 days per week.
My question is if you become so advanced and strong that your recovery ability only allows you to train every 5-7 days what adjustments would you recommend for advanced athletes.
My metabolism slowed down and I compensated by walking more I guess I could do some NTF workouts but I feel they hinder recovery. What are your thoughts
Thanks in advance
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logicbdj

Ontario, CAN

In case you need any assistance with posing (not sure if you do), there is a free download entitled Bodybuilding Competition Guide, found in the articles section at zone-training.net; other info besides posing is found in there, including posing trunk color selection, music selection, etc.
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HD8

Oh by the at thats me in the pic.
I was thinking if I dieted in 5 week cycles with a week of maintenance calories I could avoid muscle loss admittedly to get to 3.5% it took me 16 weeks!
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AShortt

Ontario, CAN

You look great! Why do you think the NTF sessions hinder recovery? Flooding the damaged/fatigued muscles with fresh oxygen, nutrients and the deep warmth of the blood (while taking away waste products and swelling induced congestion) can be helpful...no?

Regards,
Andrew
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Ellington Darden

HD8 wrote:
Dr Darden when I used the Living Longer Stronger guidelines to get in shape for the 2006 INBA Mr Australia I started at 200lbs at 7.5%b.f and ended up 187lbs at 3.5% the best shape of my life. Thanks
But I have one question I am on track to weigh 220lbs at 8% body fat naturally but I am training once every 4-5 days.
In my 2006 prep going from 7.5% to 3.5%. I lost approx. 8.5lbs fat and 5lbs of muscle. I only used HOT-ROX and basically followed your 1500 cal diet but admittedly I gradually crept up my walking to 2 hours per day 6 days per week.
My question is if you become so advanced and strong that your recovery ability only allows you to train every 5-7 days what adjustments would you recommend for advanced athletes.
My metabolism slowed down and I compensated by walking more I guess I could do some NTF workouts but I feel they hinder recovery. What are your thoughts
Thanks in advance


I believe the not-to-failure (NTF) workouts are a key to aiding your recovery ability. Then, on your to-failure workouts, I recommend that the majority of them be some form of extended sets that go beyond normal failure. You need bit doses and combinations of pre-exhaustion, breakdowns, negatives, staging, and others to make sure you achieve a maximum pump.

Ellington

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HD8

So let me get this straight - train 3 times per week, 2 NTF and 1 to beyond failure. Half hour walk after dinner and 5-8 litres of H2O per day.
Thanks Dr Darden
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Drew Baye

Florida, USA

logicbdj wrote:
In case you need any assistance with posing (not sure if you do), there is a free download entitled Bodybuilding Competition Guide, found in the articles section at zone-training.net; other info besides posing is found in there, including posing trunk color selection, music selection, etc.


Great job on the competition guide! Very thorough with tons of useful tips.
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Ellington Darden

HD8 wrote:
So let me get this straight - train 3 times per week, 2 NTF and 1 to beyond failure. Half hour walk after dinner and 5-8 litres of H2O per day.
Thanks Dr Darden


Those are nice guidelines to apply initially. But you may need to tweak them as you progress. And you also need to adjust your daily calories.

Ellington

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HD8

Thanks Dr Darden its great having some guidance. All I used to have were your books but to get your advice is awesome.

I am contemplating doing a online journal of my prep on your site. What do you think? I think it would be great for people to see how HIT actually works when done properly gives you a huge advantage over your competition. Plus I think it would interest alot of HIT disciples how a modern day competitor goes about contest prep.

Actually I would love that it would give me great motivation and positive pressure while giving valuable information.
On the T-Nation web-site you have CT training Stan McQuay whereas I could chronicle my prep tweaked with your occasional help. Most of the info. I have from your books. Well Dr Darden what do you think?

I have been training according to your principles for 9 years. I am 38 years young and still fired up.
It was always a dream of mind to be trained by you
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DownUnderLifter

HD8 wrote:
Thanks Dr Darden its great having some guidance. All I used to have were your books but to get your advice is awesome.

I am contemplating doing a online journal of my prep on your site. What do you think? I think it would be great for people to see how HIT actually works when done properly gives you a huge advantage over your competition. Plus I think it would interest alot of HIT disciples how a modern day competitor goes about contest prep.

Actually I would love that it would give me great motivation and positive pressure while giving valuable information.
On the T-Nation web-site you have CT training Stan McQuay whereas I could chronicle my prep tweaked with your occasional help. Most of the info. I have from your books. Well Dr Darden what do you think?

I have been training according to your principles for 9 years. I am 38 years young and still fired up.
It was always a dream of mind to be trained by you

G'day HD8

You look awesome mate! I reckon it would be fantastic if you would do an on-line journal here. Not only will it motivate you, but it will also inspire us Hitters!

I understand you use a Mentzer HD routine when you want to bulk up. Would you mind listing the exercises, sets/reps and frequency for us?

Also, do you only change to a Darden-style routine specifically when you want to lose bodyfat?

Cheers mate and good luck.

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Tougher

Alberta, CAN

HD8 is a great example to contradict those who believe HIT is only for beginners and you can't build a competition worthy physique.

I think it'd be awesome if you posted some sort of online journal about your training, diet, etc. I know it would be a great motivator for me and I'm sure for a lot of others around here.

Ben
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HD8

Right well I think I will once or twice a month I'll post progress with pics,bodyfat % measuremnets ,diet etc As the contest gets closer I'll be more
frequent.

I really watto prove that you don't need too much protein or cardio etc I am amused with all these guys who go low carb to get ripped bottom line I want to prove alot of points which I will list and show,basically all the points in the

Upside down principles Darden exposes.
All while using Biotest supplements I especially love Spike and Carbolin 19. '
You guys don't realise how great this supplement is!
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DownUnderLifter

HD8 wrote:
In my 2006 prep going from 7.5% to 3.5%. I lost approx. 8.5lbs fat and 5lbs of muscle.


Hi HD8

Apart from Dr.D's suggestions, will you do anything else different to try and avoid losing as much muscle this time around? 5lb of muscle out of a total of 13lb of bodyweight is quite a lot (isn't it?). Is this normal for you when cutting?

Cheers
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HD8

Thats the thing I have to work out. I have some ideas though diet 4-5 weeks on 1 week off is one idea. But this time I will have Dr D's help to tweak as I diet. I really think I over dieted but also you have to consider that going from 7.5 to 3.5 is far trickier that 15 to say 10.
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