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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What Gave You the Best Gains?
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blsarmy

I know ppl will say im stupid for posting this but hey never know if u dont ask huh lol.... Well ive been applyin the hit concepts 8-10 exc per workout, 1 set . I train alone and i try to go to failure as best as i can kind of hard to bench 300 and not get it back up by yourself lol. But does everyone here follow H.I.T to an Exact or does anyone here do any kind of volumes?

Im not at anyway dissin H.I.T but why is it when you see all these Big huge massive bodybuilders they do like split routines back and triceps one day and do like 8-10 reps for 4 sets,I push myself hard when i workout but i find myself having to do more than 1 set cause my first set is usualy sloppy or have to much weight or something.......Im just lost along my way of trying to body build ive got all Dr. Darden's books but hell guess it never hurts to ask some questions from experienced lifters.

Whats your best gains from? any advice for someone kind of new to the world of tryin to get pumped and also im a weak grower in the biceps about the only things i do is chin ups, curls and hammer curls anyone know any good ways to get them more pumped up
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crazeeJZ

Always pushing myself, whether it's with 1 set to failure, or switching it up with 2-3 sets NTF. Pushing myself while varying stimuli this way has given me my best gains.
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Crotalus

Leistner's 50% sets twice a week with four compound exercise per session worked well for many years. I'd have to say it was the most result producing routine I've used .

In recent years I've been doing that type of routine only in the fall/winter while switching to pre-exhaust JREPS in spring/summer . I use a three way split training three days a week. It's really made a big difference in appearance. I guess the switch from years of using mostly compound movements to including single joints exercises was a much needed change.
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blsarmy

I know everyone is against alot of Split Routines but what you guys think of like Mike metzner used.. Exp.

Monday and Thursday=Chest,triceps,legs

Tuesday and Saturday=Back,Shoulders,Biceps

Anyone ever tried this approach and had any good results?
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MikaelPR

Learn to contract the muscle you're attempting to build while you're performing the exercise, don't just perform reps. Try as best you can to isolate the muscle. If the muscle doesn't ache and doesn't pump during and after exercise it probably won't grow.

I'm a long time (going on 30 years) HIT disciple who's learned, if you want maximum muscular size, full body workouts consisting of a few heavy compound exercises will only get you so far, you must isolate the muscle from different angles.
Mike
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backtrack

There is no magic formula.

Stick to it.

Try to observe responses from your work-out. Then. If it works out good/bad, look at reasons why it might have been good/bad. Could be a combination of things - number of days since last work out - what you ate that day - what exercise selection you used - good day at work ? - how mentally fired up you felt etc.

Don't get too hung up on full body or split - do what feels right. Get the workout structure you feel comfortable with. Then try and build off it. Don't just do arbitary workout routines - its pointless. Tis better to do what you imagine yourself doing. Think of the tools your using. Don't put TUL before muscle feel - doesnt matter if you think 60 seconds tul is optimum, if you do not have not muscle feel at the end of it, it's pointless. Think of yourself as a sculptor.


Dan


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entsminger

Virginia, USA

I've been working out on and off for 30 years, tried high volume the old Weider way in the early days and burnt out rather quickly. I had my best gains then but I'm guessing that was because I was only 18 and could gain doing just about anything then. Since then I have done some form of HIT and made meager gains at best.

I really enjoy the workouts pushing myself to my limits doing one set per exercise to failure but have never made what I call good gains. Gains in strength come ocassionally and gains in size rarely. This may sound crazy but I do love working out this way though, gains or no gains.

Recently I tried a form of Stuart McRoberts one set per exercise with a 2 breath rest pause between each rep once a week routine. I made more gains in strength doing that than I have in all the other routines I've tried. I was always able to go up a few reps per workout. Unfortunately I saw little if any size increases but then again I guess size increases are harder to detect than seeing more reps added on per set?

Scott
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WesH

Don't forget to eat. If you're trying to grow muscle, you've got to eat everything in sight. 3500-4000 calories is LOT of food. My 20 year old sons have been lifting with me for the last 18 months and they've tripled their strength, their muscularity is such that anybody seeing them without a shirt would know they workout, but they don't have the mass they should have at this point because they don't eat enough.
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entsminger

Virginia, USA

WesH wrote:
Don't forget to eat. If you're trying to grow muscle, you've got to eat everything in sight. 3500-4000 calories is LOT of food. My 20 year old sons have been lifting with me for the last 18 months and they've tripled their strength, their muscularity is such that anybody seeing them without a shirt would know they workout, but they don't have the mass they should have at this point because they don't eat enough.


==Scott==
I eat pretty well. lot's of protein and fruits, veggies etc etc, my wife is a great cook, but I also eat my share of junk. I used to be a health food nut for many years but I got sick and tired of that. If I ate anymore now that I don't get the cardio work I used to I'd look like Orson Wells, ha ha.

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blsarmy

Thats something always had me there is the bulking....In order to bulk and to gain mass i know u must eat alot but could someone do this without looking fat as a hog lol already been there in life and still aint skinny but dont wanna look bloated up .....i wanna eat the right amount while tryin to be as lean as possible if you know what i mean....
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Waynes

Switzerland

ROGUE HIT

Wayne
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simon-hecubus

Texas, USA

blsarmy wrote:
I know everyone is against alot of Split Routines but what you guys think of like Mike metzner used.. Exp.

Monday and Thursday=Chest,triceps,legs

Tuesday and Saturday=Back,Shoulders,Biceps...


Actually his Mr. Universe split listed in 3 More Reps was:

Mon/Thu - Chest, Triceps, Thighs
Tue/Fri - Back, Delts, Biceps, Calves, Abs
Just a slight distinction, though I have never tried it.
_____________________________________

I like to split, but still keep Upper AND Lower body in each workout:

Mon (Pull) - Back, Rear Delt, Hams, Biceps, Forearms

Thu (Push) - Chest, Front/Side Delts, Triceps, Quads, Calves

I've done well strength-wise on this split for the last couple of years, but I just switched back to a "split" that seemed to work better for my arms:

Mon - Chest, Back, Rear Delts, Hams, Forearms
Thu - Front/Side Delts, Upper Arms, Quads, Calves
OR I may go to something I had in the past:

Mon - Chest, Back, Forearms, Single-Joint Leg Exercises
Thu - Delts*, Upper Arms, Compound Leg Exercises
(*I've also grouped Delts with Chest and Back for periods of time)

No "split" is perfect, and one has to manage whatever carryover there is --- and there's ALWAYS carryover. In fact, this switch-back routine has more carryover than the Push-Pull one I've done for a while, which is what seems to work well for my Upper Arms.

Scott
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simon-hecubus

Texas, USA

blsarmy wrote:
I know everyone is against alot of Split Routines but what you guys think of like Mike metzner used.. Exp.

Monday and Thursday=Chest,triceps,legs

Tuesday and Saturday=Back,Shoulders,Biceps...


Actually his Mr. Universe split listed in 3 More Reps was:

Mon/Thu - Chest, Triceps, Thighs
Tue/Fri - Back, Delts, Biceps, Calves, Abs
Just a slight distinction, though I have never tried it.
_____________________________________

I like to split, but still keep Upper AND Lower body in each workout:

Mon (Pull) - Back, Rear Delt, Hams, Biceps, Forearms

Thu (Push) - Chest, Front/Side Delts, Triceps, Quads, Calves

I've done well strength-wise on this split for the last couple of years, but I just switched back to a "split" that seemed to work better for my arms:

Mon - Chest, Back, Rear Delts, Hams, Forearms
Thu - Front/Side Delts, Upper Arms, Quads, Calves
OR I may go to something I had in the past:

Mon - Chest, Back, Forearms, Single-Joint Leg Exercises
Thu - Delts*, Upper Arms, Compound Leg Exercises
(*I've also grouped Delts with Chest and Back for periods of time)

No "split" is perfect, and one has to manage whatever carryover there is --- and there's ALWAYS carryover. In fact, this switch-back routine has more carryover than the Push-Pull one I've done for a while, which is what seems to work well for my Upper Arms.

Scott
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blsarmy

Anyone got any good suggestions on bulking? Im 5'9 240 yes im big for that height and i could stand to lose more weight, But i feel im in pretty good shape at 240 im not all flab but i could sure use some muscle growth...

Ive heard anywhere from 3500 to 4500 calories but i dont wanna over do it and just be a blob. Im big on eating good whole foods with protein rich and carbs. My goal is to add least 1/2-1 lb a week of muscle mass. Im goin to try this for 6 weeks and see what i come up with.
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Ciccio

blsarmy wrote:
Anyone got any good suggestions on bulking? Im 5'9 240 yes im big for that height and i could stand to lose more weight, But i feel im in pretty good shape at 240 im not all flab but i could sure use some muscle growth...

Ive heard anywhere from 3500 to 4500 calories but i dont wanna over do it and just be a blob. Im big on eating good whole foods with protein rich and carbs. My goal is to add least 1/2-1 lb a week of muscle mass. Im goin to try this for 6 weeks and see what i come up with.


You're probably fatter then you think.
Bulking would be the last I would do in your position.
I would advice you to lean down to really see what's your muscularity all about.
After that you have a base to decide if a bulk is in order.

Franco




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SanDiego

Dan_The_man wrote:
There is no magic formula....

...Don't put TUL before muscle feel - doesnt matter if you think 60 seconds tul is optimum, if you do not have muscle feel at the end of it, it's pointless. Think of yourself as a sculptor.


Dan




Solid advice.

I remember Sean Toohey wrote a post over at Hardgainer a while ago about "squatting like [him]". It blew me away- it was an account of his technique... I completely understood afterwards how he was able to gain 100 pounds of body weight.

If I remember correctly, he wrote that at one point in his training career, he could warm up with 135 on the bar with his hands on his hips.
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Rich Bonk

New York, USA

The best gains I ever had were in my thirties, training split three times a week. It was volume training:
workout 1 - back/biceps
deadlift - 5-6 sets from warm-up to 1 or 2 singles
bent-over row - 5 sets, 5-6 reps (warmup 135 for 8)
shrugs - 5 sets 5-6 reps
alternating bicep curl - 5x5

workout 2 - chest, shoulders, triceps
flat bench - warmup @135 for 8, then pack it on for 3 0r 4 sets for 5-6 reps, then a couple of singles with max weight.
incline press- 5 x 5
behind-the-neck press - 5x5
power lateral raises - heavy duumbells with a cheating movement
tricep press (e-z curl) 5 X 5

workout 3 - Squats - 5x5

I always tried to progress in weight and I ate like a PIG. I would eat 2-3 pounds of fat-free plain yogurt a day, not to mention all the other meats and cheeses. Man, I farted so much I thought that some days I might fart my colon out! This workout got me the biggest and strongest I've ever been. I'd estimate that I gained at least 15 pound of muscle. That's my 2 cents.
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WesH

Ciccio wrote:

You're probably fatter then you think.
Bulking would be the last I would do in your position.
I would advice you to lean down to really see what's your muscularity all about.
After that you have a base to decide if a bulk is in order.

Franco






Franco is correct. You need to cut the calories. Take a look at "The New HIT" where Darden has Hudlow on a diet and only five or six exercises. If that's too extreme for you, do the same workout, but raise the calories some. Get some calipers and figure out what your approximate bodyfat is. They aren't very accurate, but they're useful in keeping you pointed in the right direction.

When I started back lifting, I was 6' tall and 244# at around 34% BF. Almost 18 months later, the calipers and scales say 220# at 25% BF. Well according to that, I've only gained 4# of muscle and lost about 28# of fat. This is with basically no dieting, but I'm not eating to bulk up like my sons are supposed to be doing. I still need to get down to about 190 in the short order, with the ultimate goal being 200# @ 8-10%. To do that, I've got to add 15# of muscle. Maybe too tall an order at my age.

Check you bodyfat percentage and then you can figure out your next steps on how radically you need to reduce your calories.
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Waynes

Switzerland

blsarmy wrote:
Anyone got any good suggestions on bulking? Im 5'9 240 yes im big for that height and i could stand to lose more weight, But i feel im in pretty good shape at 240 im not all flab but i could sure use some muscle growth...

Ive heard anywhere from 3500 to 4500 calories but i dont wanna over do it and just be a blob. Im big on eating good whole foods with protein rich and carbs. My goal is to add least 1/2-1 lb a week of muscle mass. Im goin to try this for 6 weeks and see what i come up with.


First thing you need to do is get a BF monitor, then check back here and give us the readings.

Wayne
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Waynes

Switzerland

WesH wrote:
Ciccio wrote:

You're probably fatter then you think.
Bulking would be the last I would do in your position.
I would advice you to lean down to really see what's your muscularity all about.
After that you have a base to decide if a bulk is in order.

Franco






Franco is correct. You need to cut the calories. Take a look at "The New HIT" where Darden has Hudlow on a diet and only five or six exercises. If that's too extreme for you, do the same workout, but raise the calories some. Get some calipers and figure out what your approximate bodyfat is. They aren't very accurate, but they're useful in keeping you pointed in the right direction.

When I started back lifting, I was 6' tall and 244# at around 34% BF. Almost 18 months later, the calipers and scales say 220# at 25% BF. Well according to that, I've only gained 4# of muscle and lost about 28# of fat. This is with basically no dieting, but I'm not eating to bulk up like my sons are supposed to be doing. I still need to get down to about 190 in the short order, with the ultimate goal being 200# @ 8-10%. To do that, I've got to add 15# of muscle. Maybe too tall an order at my age.

Check you bodyfat percentage and then you can figure out your next steps on how radically you need to reduce your calories.


Wow, nice work on losing 28 pounds, and gaining 4 pounds in doing so.

Was this with just with starting backing weight training, and as you say no dieting, ??? If so cool.

Wayne
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WesH

Waynes wrote:
Wow, nice work on losing 28 pounds, and gaining 4 pounds in doing so.

Was this with just with starting backing weight training, and as you say no dieting, ??? If so cool.

Wayne


Thanks. Just weights. Started on Nov 1, 07 with the old 1.5 hour MWF 3 sets of each exercise, traditional '50s workout. Brief cardio every morning. Got the "New HIT" in Jan. 08. On Feb 15, switched over to HIT and dropped all the cardio.

The only "dieting" is that I try to not go overboard on bread. I almost always pass on the french fries. I have one "real" coke each week with my post workout meal which is refried beans, cheese enchiladas, and fried rice, all covered in Texas chili and cheddar cheese. that's also the only rice I eat. The only sweets I have are 1.25 oz of dark chocolate every third day. I eat a ton of guacamole and also blueberries when in season (coming up now).

For the past month I've been bouncing around between 218 and 222, so I may have to go on a more structured diet to keep dropping the lard.
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simon-hecubus

Texas, USA

Crotalus wrote:
Leistner's 50% sets twice a week with four compound exercise per session worked well for many years. I'd have to say it was the most result producing routine I've used.


I did well and enjoyed Lee Labrada style training about 20 years ago. Do a set of an exercise to failure, followed by an attempt at the same number of reps with 10% less weight a minute later.

It was a Push, Pull, Legs split with 6-7 exercises per workout.

I gave it a try today with 1 exercise each for Delts, Biceps, Triceps, Quads, and Calves. I modified the rest to 30 seconds and dropped the weight 10% or so for 2 less reps on the 2nd set. Very Nice Pump.

Without a big rush, I was done in 18 minutes with warm-ups.

This coincides with my move back to a Chest/Back and Delts/Arms upper body split after 2 years.

Scott
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Olddog99

some background, I live in northern canada and do not have daily acess to nautilus equipment but follow HIT protocol similar to routines in DR books.

the best gains I ever got WRT both size of muscles and body weight was in 2000 at a national guard unit, savanah GA, old sweatshop of a facility that had mid seventies era nautilus machines and some free weights and a power rack, for me something out of a dream.

I went from 167 to 187 in 3 weeks, all while eating speratically and partying a far bit, savanah Ga is a great town
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DownUnderLifter

Olddog99 wrote:
some background, I live in northern canada and do not have daily acess to nautilus equipment but follow HIT protocol similar to routines in DR books.

the best gains I ever got WRT both size of muscles and body weight was in 2000 at a national guard unit, savanah GA, old sweatshop of a facility that had mid seventies era nautilus machines and some free weights and a power rack, for me something out of a dream.

I went from 167 to 187 in 3 weeks, all while eating speratically and partying a far bit, savanah Ga is a great town

Excellent results Olddog. That sounds like my kind of gym too, old school Nautilus! What was your routine that you used at that time?

Cheers
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BobGeorge

Crotalus wrote:
Leistner's 50% sets twice a week with four compound exercise per session worked well for many years. I'd have to say it was the most result producing routine I've used


Interesting. What is that program all about??

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