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.


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HIT A/B Workout


Hey Dr. Darden its been along time since ive been on here...But i was reading you new book and run upon hit a-b foundational routine..Ive slacked off for about 6 months with no trainin and need to drop about 40 pds LOL..

These i think were an example of andrew adamns..But being out of the gym for a while and needing to fit into some clothes again would these routines be a good start with of course a 1500 cal. day diet.

Workout A:
2.leg curls
3.bench press
4.bent over row
5.shoulder shrugs
6. lateral raise
7.triceps ext.
8.biceps curl
9.wrist curl.

Workout B:
1.dead lift
2.leg ext.
5.bent over raise
6.chest fly
7.reverse curl
8.calf raises
9. trunk curls

Doing these alternation, would it be more productive? My old workout consisted of

2.leg ext.
3.bent over row
4.chin up
5.bench press
6.chest fly
7.shoulder press
8.triceps ext
10.biceps curl

I had ok results with the above but nothing to brag about at all..
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Texas, USA

I'm not Dr. D, but your new workouts look excellent. Nice and balanced.

Stick with those twice/week (once each) until you start to stagnate on gains.

Good Luck,
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Ellington Darden

Yes, I like your A & B routines. One suggestion, put the bent-over row before the bench press in routine A. Doing so makes for a better pull/push alternation of your upper body parts.

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Thanks Scott and Dr.D,

I got the workout from Dr. Darden's New Body Building for old school results. I Love the book, read it daily and always find something new and interesting. I started this schedule yesterday and i can tell u im sore as crap today barely can walk or move my upper body lol.
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