Dr. Darden's H.I.T.

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Bob Marchesello's Results

Bob Marchesello has a perilous profession. He's a Diplomatic Protection Agent for the State Department and, for a number of years, he's been stationed overseas. As a federal law-enforcement officer, he advises ambassadors on security and protects them from harm.

Physical fitness is an important aspect of his business. With periodic physical testing a part of his annual routine, Bob had let his body fat creep up to the point that he needed some fast help in getting back into shape.

Bob signed up for my one-to-one Intensive Coaching and visited me on September 19, 2009. At 45 years of age, Bob was 5' 7" tall and weighed 193 pounds. His percentage of body fat was 20.5.

My realistic goals for Bob were to lose 15 pounds of fat and build 5 pounds of muscle – and I challenged him to do so in six weeks, by mid-November.

Bob was directed to eat between 1800-2000 calories a day and given three strength-training routines that were geared to his weaknesses. He was instructed to train once every four days.

One other thing: Bob spends 105 consecutive days overseas twice a year and in several days he would be headed to the Middle East.

While in the Middle East, Bob emailed me weekly his body weight and his exercise records, and all went well. His resistance progressed during almost each workout and his body weight decreased in a stair-step manner.

On November 15^th, Bob weighed 172 pounds. No only had he reached his weight-loss goal but he exceeded it.

At that point, Bob incorporated my creatine-monohydrate-loading plan into his schedule and upped his calories to 2400 a day. Over the next month, his body weight climbed to 176 pounds.

Bob was due back in the United States in January 2010 and he scheduled a follow-up visit with me on February 8^th. His email stated that, as a result of his four months of intensive training, he was feeling "much leaner and stronger."

Bob showed up for his AFTER measurements and photos with a smile on his face. I could tell from the leanness in his cheeks that he had done a fine job following my program. When I retook his measurements and photos and compared them to his previous ones, I changed my description – from a "fine" to a "superb" job.

On February 8, 2010, Bob weighed in at 178 pounds, with a percentage body fat of 9. From 20.5% to 9% is a loss of 23.55 pounds of fat, even though the scale weight showed only a drop of 15 pounds. Subtracting the difference between those figures (23.55 minus 15) equals 8.55. This means Bob built 8.55 pounds of muscle.

You can easily see from the comparison photos that Bob dropped 4-1/4 inches off his waist and another 3 inches off his thighs. Plus, he's definitely leaner from head to toe.

In four months, 45-year-old Bob Marchesello lost 23.55
pounds of fat and built 8.55 pounds of muscle.

Bob's new goal is to add 5 more pounds of muscle over the next three to four months. Below is one of the advanced routines that will help him do that.

Leg Curl Machine, 1-1/4 reps
Leg Press Machine, extremely slow style, 2 reps: 30'positive, 30' negative, 30' positive, 30' negative
Bent-Armed Fly with dumbbells, normal 8-12 reps
Vertical Bench Press Machine, normal 8-12 reps
Chin-Up, extremely slow style, 1 rep: 30' positive, 30'negative
Dip, extremely slow style, 1-1/2 reps: 30' negative, 30' positive, 30' negative

Bob plans to update us on his continued progress and will answer questions directed to him on this thread.

Discuss this article | Text Version

AI1963

Doctor D:

These real life examples with before-and-after pictures that are not manipulated for effect are motivating and worthwhile.

I'm curious about the rationale behind Bob Marchesello's routine; it seems very pec-centric and therefore less balanced than it might be.

In any case, please continue to post these case studies.

Any new articles in the works?

marcrph

Mexico

Dr. Darden

Thanks for sharing that information!

I keep telling myself that HIT really works, as I read constantly what some say works better. I keep reminding myself that you have proof! Almost without exception, the "some say works better" group have no follow up proof!

From recent experience, the extremely slow reps on a leg press are a BEAR! From my experience, only eccentric repetitions are as mentally and physically tough as extremely slow repetitions. Of the extremely slow exercises, leg presses are the worst by far, as my legs shake so much I frighten onlookers! "You ain't leg pressed until you S-L-O-W down!"

blankenfeld

marcrph wrote:
Dr. Darden

Thanks for sharing that information!

I keep telling myself that HIT really works, as I read constantly what some say works better. I keep reminding myself that you have proof! Almost without exception, the "some say works better" group have no follow up proof!

From recent experience, the extremely slow reps on a leg press are a BEAR! From my experience, only eccentric repetitions are as mentally and physically tough as extremely slow repetitions. Of the extremely slow exercises, leg presses are the worst by far, as my legs shake so much I frighten onlookers! "You ain't leg pressed until you S-L-O-W down!"

You are not kidding! SuperSlow leg press and Smith Squats are horror on earth! Unbearably painful and agonizing at best, and if done correctly. But I'm curious to know if any of you all have any thoughts on the effects of reaching TMF when lactic acid burn gets in the way. Personally, I'm practicing rest/pause to overcome, and it's been working OK. However, I'd LOVE to hear anyone else's experiences on the same subject.

nflores

Kind of related...I'm a little lost as to how you determine what a person's starting poundage would be for their workout routine. I've purchased your last book, which was excellent by the way, but am still up in the air about this particular subject. Something was mentioned about choosing a weight that you could do in good form for about ten reps and then subtract about 10 pounds because you probably overshot it. But, what happens when you're dealing with a person with no real history of being in a gym or weightroom?

Ellington Darden

Trial and error, at least for the first two or three workouts. It's just that simple or complex.

It's sort of like going into restaurant for the first time. How do you figure out what to order? Trial and error . . . and EXPERIENCE.

Ellington

DownUnderLifter

Great stuff Dr D. Bob has made an excellent transformation.

Cheers

DUL

tompuderbaugh

Dr Darden,

Great story and very inspirational.

But how did you determine that he was 9% bodyfat in the second picture? Did you just use calipers or something more accurate like hydrostatic underwater weigh?

The reason that I ask, is that (while he looks great) NO WAY he looks 9% bodyfat to me.....More like mid/upper teens.

Not to start an argument, but just look at his waist and thighs. Terrific improvement, but come on...9% bodyfat?

Thanks and good training to all.

TKP

Bob Marchesello

Armed Forces - Europe

Ellington,

Quick update on my progress since my last visit at Windermere.

I've had three workouts roughly paralleling the guidance in "The New HIT", Specialized Routines Part IV

Arms
2/28/10

Reverse Pre-exhaust

1. Extremely slow chin up

2. Cybex Machine Biceps Curl

3. Extremely Slow Dip

4. Cybex Machine Triceps Extensions

5. Cybex Machine Lateral Raise

6. Dumbbell Pullover

7. Cybex Machine Pec Flys

8. Stiff Leg Dead Lifts

3/5/10

Normal Pre-Exhaust

3/12/13

1. Cybex Machine Biceps Curl *

2. Chin up Neg Only

3. Cybex Machine Triceps Extension *

4. Dip Neg Only

5. Cybex Machine Lateral Raise

6. Dumbbell Pullover *

7. Cybex Machine Pec Fly

8. Stiff-Legged Dead lift *

Double Pre-Exhaust

3/12/10

1. Extremely slow chin up

2. Cybex Machine Biceps Curl

3. Chin up Neg Only *

4. Extremely slow dip

5. Cybex Machine Triceps Extension *

6. Dip Neg Only *

7. Cybex Machine Pec Fly

8. Stiff-Legged Dead Lift *

* indicates went up in weight or reps

I perform each work out every four days. I missed a specialized work out due to my work schedule on 3/9 but performed a 5 Minute workout which is not listed. My next specialized routine will be Chest in about four days

I've increased my calories by 100 per day, currently at a DCI of 3,100

I've gained 1 lb since our last visit on 2/8/10. My waist has held steady since then.

Bob Marchesello

Turpin

Terrific stuff ! , great to see `real` case studies . Keep up the good work Bob.

Best wishes T.

Bob Marchesello

Armed Forces - Europe

Ellington,

Update on my progress from the past few weeks.

I've completed an Advanced Chest Cycle, three workouts 4 days apart consisting of:

1. Incline Dumbbell Flys *
2. Cybex Vertical press Machine *
3. Cybex Pec Fly Machine*
4. 1 1/2 Rep Dip*
5. Cybex Row Machine*
6. Squat with Barbell*
7. Cybex Leg Curl Machine*
8. Cybex Torso Rotation Machine*

* up in weight and/or reps in exercise

I've met my goal of gaining 5 lbs since my last weigh in at Windermere.
My waist increased from 35 5/8" to 36"
That was going from slightly under 3,000 calories a day to 3,200-3400 a day.

I'll be cutting calories back to 3,000 a day for the Advanced Leg Cycle

My next workout will be an Advanced Leg Cycle.

Bob

Bob Marchesello

Armed Forces - Europe

Ellington,

Just completed my Advanced Leg Cycle consisting of:

1. Cybex Leg Extention 1 1/4 rep technique *

2. Cybex Leg Curl Machine 1 1/4 rep technique*

3. Cybex Leg Press Machine Extremely Slow *

4. Cybex Vertical Press Machine *

5. Cybex Row Machine *

6. Cybex Overhead Press *

7. Barbell Shrugs *

8. Cybex Torso Rotation Machine *

* indicates went up in weight or repetitions

Conducted three Leg work outs, four days apart.

I cut back 100 Calories a day (DCI 3,000) for about a week and my body weight has held at 183 lbs. My waist has gone back to 35 5/8".

My next workout will be an Advanced Back Cycle consisting of:

1. Straight Arm Pullover with Dumbbell

2. Cybex Machine Lat Pull down

3. Cybex Row Machine

4. Bent Arm Pullover with Barbell

5. Chin up Negative only

6. Barbell Shoulder Shrug

7. Cybex Leg Extention Machine

8. Squats with Barbell

Bob

Ellington Darden

Great, Bob. Stay focused.

Ellington

Bob Marchesello

Armed Forces - Europe

Ellington,

Just got done with my Advanced Back Routine consisting of the following Exercises:

Lats Pre-Exhaust

1. Pullover with Dumbbell *
2. Cybex Lat Machine Pull down

Lats Double Pre-exhaust

3. Cybex Row Machine *
4. Bent Arm Pullover with Barbell *
5. Chin Up Negative Only *
6. Shoulder Shrug *
7. Cybex Leg Extension Machine *
8. Squat with Barbell *

* Indicates went up in weight and/or reps

The first two workouts took place 4 days apart and the last work out happened after a six day break due to work schedule and holidays.

I continue to eat 3,000 calories a day and now weigh 184 lbs, but my waist has been holding steady at 35 5/8"

My next workout will be an Advanced Shoulder Cycle in about 4 days time

Bob

Bob Marchesello

Armed Forces - Europe

Ellington,
Just completed my Advanced Shoulder Workout Cycle four days ago. I completed 3 workouts 4 days apart consisting of:

1. Cybex Lateral Raise Machine (break down set - decrease weight 20%) *
2. Cybex Lateral Raise (to failure)
3. Cybex Overhead Press Machine (break down set - decrease weight 20%) *
4. Cybex Overhead Press Machine (to failure)
5. Cybex Leg Extension Machine *
6. Cybex Leg Curl Machine *
9. Dumbbell Pullover *
9. Lat Pull down Cybex Machine *
10. Barbell Shrug (break down set - 20%)
11. Barbell Shrug to failure
12. Up Right Barbell Row *

* indicates went up in weight and/or reps

My body weight is now 186 lbs, about 3 lbs over my goal of 183 lbs. There was a sleight increase in my waist from 35 5/8" to 36"

Bob

Bob Marchesello

Armed Forces - Europe

Ellington,
Just completed my second Advanced Arm Cycle consisting of:

3 work outs four days apart consisting of:

Monday
Reverse Cycle Pre-exhaust:
1. Extremely Slow Chin-up
2. Cybex Bicep Curl Machine *
3. Extremely Slow Dip *
4. Cybex Triceps Extension Machine *
5. Cybex Lateral Raise *
6. Straight Arm Pullover w/one dumbbell *
7.Cybex Pec Fly Machine *
8. Stiff-Legged Dead lift with Barbell *

Friday
Normal Pre-exhaustion Cycle
1. Cybex Bicep Curl Machine *
2. Chin up Negative only
3. Cybex Triceps Extension Machine *
4. Dip Negative only
5. Cybex Machine Lateral Raise *
6. Straight Arm Pullover w/one dumbbell
7. Cybex Pec Fly Machine
8. Stiff-Legged Deadlight with Barbell

Tuesday
Double Pre-exhaustion Cycle:
1. Extremely Slow Chin-up
2. Cybex Bicep Curl Machine *
3. Chin up Negative only
4. Extremely Slow Dip *
5. Cybex Triceps Extension Machine
6. Dip Negative only
7. Straight Arm Pullover w/one dumbbell
8. Stiff-Legged Dead lift with Barbell *

* indicates went up in weight or reps

Yesterday I started my second advanced chest cycle.

Wokouts are going geat, I consistantly get stronger and more muscled

The problem area seems to be finding ideal daily caloric intake to build muscle with out adding fat

My target weight is 183 lbs, I now weigh 188 lbs but my waist went from 35 3/4" to 36 1/4" thats at a DCI of 3,000 calories.

I know from my eating journal that if I eat less than 2,500 calories I drop below 183 lbs If I go over 2,900 calories I get fat, so I figure I need to be between 2,500 and 2900 calories. Any thoughts?

Bob Marchesello

Ellington Darden

Bob,

The answer is 2,700 calories a day. That should work well. Stay the course and work hard.

Ellington

coomo

H.I.T. Admin wrote: <div class="normal"> Bob Marchesello's Results Bob Marchesello has a perilous profession. He's a Diplomatic Protection Agent for the State Department and, for a number of years, he's been stationed overseas. As a federal law-enforcement officer, he advises ambassadors on security and protects them from harm. Physical fitness is an important aspect of his business. With periodic physical testing a part of his annual routine, Bob had let his body fat creep up to the point that he needed some fast help in getting back into shape. Bob signed up for my one-to-one Intensive Coaching and visited me on September 19, 2009. At 45 years of age, Bob was 5' 7" tall and weighed 193 pounds. His percentage of body fat was 20.5. My realistic goals for Bob were to lose 15 pounds of fat and build 5 pounds of muscle – and I challenged him to do so in six weeks, by mid-November. Bob was directed to eat between 1800-2000 calories a day and given three strength-training routines that were geared to his weaknesses. He was instructed to train once every four days. One other thing: Bob spends 105 consecutive days overseas twice a year and in several days he would be headed to the Middle East. While in the Middle East, Bob emailed me weekly his body weight and his exercise records, and all went well. His resistance progressed during almost each workout and his body weight decreased in a stair-step manner. On November 15th, Bob weighed 172 pounds. No only had he reached his weight-loss goal but he exceeded it. At that point, Bob incorporated my creatine-monohydrate-loading plan into his schedule and upped his calories to 2400 a day. Over the next month, his body weight climbed to 176 pounds. Bob was due back in the United States in January 2010 and he scheduled a follow-up visit with me on February 8th. His email stated that, as a result of his four months of intensive training, he was feeling "much leaner and stronger." Bob showed up for his AFTER measurements and photos with a smile on his face. I could tell from the leanness in his cheeks that he had done a fine job following my program. When I retook his measurements and photos and compared them to his previous ones, I changed my description – from a "fine" to a "superb" job. On February 8, 2010, Bob weighed in at 178 pounds, with a percentage body fat of 9. From 20.5% to 9% is a loss of 23.55 pounds of fat, even though the scale weight showed only a drop of 15 pounds. Subtracting the difference between those figures (23.55 minus 15) equals 8.55. This means Bob built 8.55 pounds of muscle. You can easily see from the comparison photos that Bob dropped 4-1/4 inches off his waist and another 3 inches off his thighs. Plus, he's definitely leaner from head to toe. <div style="text-align:center; margin:5px 0px 5px 0px;"><img src="/img/photos/marchesello/Marchesello.jpg" width="400" height="325"></div> In four months, 45-year-old Bob Marchesello lost 23.55 pounds of fat and built 8.55 pounds of muscle. Bob's new goal is to add 5 more pounds of muscle over the next three to four months. Below is one of the advanced routines that will help him do that. <ul> <li class="email">Leg Curl Machine, 1-1/4 reps</li> <li class="email">Leg Press Machine, extremely slow style, 2 reps: 30'positive, 30' negative, 30' positive, 30' negative</li> <li class="email">Bent-Armed Fly with dumbbells, normal 8-12 reps</li> <li class="email">Vertical Bench Press Machine, normal 8-12 reps</li> <li class="email">Chin-Up, extremely slow style, 1 rep: 30' positive, 30'negative</li> <li class="email">Dip, extremely slow style, 1-1/2 reps: 30' negative, 30' positive, 30' negative</li> </ul> Bob plans to update us on his continued progress and will answer questions directed to him on this thread.</div> Hi Dr Darden.Can you elaborate on Bobs dip protocol, re the 1-1/2 reps, and how this works in the 30/30 time frame please?this is great stuff.

Ellington Darden

1-1/2 rep dip: That's a 30-second negative, 30-second positive, and 30-second negative. Try it.

Ellington

Ellington Darden

1-1/2 rep dip: That's a 30-second negative, 30-second positive, and 30-second negative. Try it.

Ellington

coomo

Ellington Darden wrote:
1-1/2 rep dip: That's a 30-second negative, 30-second positive, and 30-second negative. Try it.

Ellington
Hi Ell.Since ive had to dismantle my garage, (my gym) Ive only got my ohp, multi ex and a trap bar to use.So consequently im having to use a full variety of "tweaks" on basic movements.I really like the idea of this, and will be definately, using it, thanks for the update.I presume add weight when the 30 second times are met.

simon-hecubus

Texas, USA

Bob,

Your are just going to town with those advanced routines! Keep it up.

Any chance of a new, updated phtotograph to see the diff between 172 and 183-188?

Thanks,
Scott

Bob Marchesello

Armed Forces - Europe

Scott,

Yes, I plan on taking photos and being weighed and measured by Dr. Darden in Windermere.

I work over seas so schedual permitting I will return to the US in about three weeks.

Untill then I'll keep using the advanced workouts and eating according to Dr. Darden's advice.

I'll up date everbody next month some time.

Bob

Bob Marchesello

Armed Forces - Europe

Ellington,
Just completed another advanced chest cycle consisting of :

1. Incline Dumbbell Fly *
2. Cybex Vertical Press Machine *
3. Cybex Pec Fly Machine *
4. 1 1/2 Rep Dip
5. Cybex Row Machine *
6. Barbell Squats *
7. Cybex Leg Curl Machine *
8. Cybex Torso Rotation Machine *

* indicates went up in weight and/or reps

Eating Plan: As per your insructions I decreased my calories from 3,000 per day to 2,700. My weight decreased from 188.4 lbs to 186.2

I had one day this week when I was right at my target weight of 183 lbs, but a two days later I was up to 186.2 despite cutting calories. My waist went from 36 1/4" last week to 36" today.

Bob

Hitit

Any updates Bob?

Brian