MB Madaera
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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
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Jeff Turner
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Jeanenne Darden
Lost 26 lbs fat
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Ted Tucker
Lost 41 lbs fat
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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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My Training Session with Dr. Darden
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st3

I contacted Ellington (I?ll refer to him as Ell) in the fall letting him know I would be in Orlando in January and would like to meet with him.

He responded and said he wasn?t sure of his location and asked me to get back with him late in the year and he would let me know.

I contacted him again in December and he gave me his address. We decided to meet on Jan. 4th from 9:00am to noon.

When I got in town I had several things to do but was really excited about meeting Ell. and training with him. I checked where I was staying and found out he was 14 minutes away...perfect.

I woke up on Wednesday very excited about what this was going to be like. I train a lot of people but I don?t usually have anyone train me. I had some coffee, grabbed a notebook and was on my way.

I got there about 10 minutes early. I?m always early. My philosophy has always been if I?m on time, I?m late?

I Knocked on the door and heard a dog bark. Ell answered but was immediately brushed aside by his dog Indy, who is a doberman and about a year and a half old. I?m a dog loved so Indy was no problem for me. Ell shook my hand and invited me in.

He explained they had previously moved and were in a smaller home now. I met his father-in-law as he lead me to his office. My first glance revealed a bowflex machine, a nautilus multi purpose, and a nautilus nitro chest press, also a large desk where he sat. He motioned for me to sit and after a few pleasantries we started discussing training.

He explained in detail some of his latest research and it was fascinating. Indy was with us she was putting her head in my lap the for a while. Then she ran out of the room.

What I really caught onto was Ell?s clarity. He is just very clear on his philosophy and can explain it very well. He let me in on some of his ideas and research for his upcoming book. We talked about variation and the need for it and at the same time being able to track progress while remaining fresh.

We discussed training athletes and how it would look. He talked more about negative transfer and the need for skill training and to make sure the athlete was not over trained. He gave me several examples of the struggle to get coaches to understand the importance of strength training.

Indy ran back in the room with a toy on her mouth wanting me to play with her but Ell shooed her away.

We then discussed A.J. and his influence and the reality of what it was like back in the day.

We talked or more like he talked and I listened intently for about an hour and a half. It wasn?t him dominating the conversation at all but it was more just rich content and I was taking it in.

Then he asked me, ?Are you ready to train??

I said of course but had to use the bathroom first.

Ell explained what we were going to do. He had a workout sheet ready and made some notes. He then told me to

?Grab those 25 pound db?s?

I started my set of curls and Ell had me do several different things based on some ideas he?s been working on. I went to total failure and I mean total failure on the curls and we immediately went to the multi purpose machine. Ell explained we were going to do a N.O. 60 second chin. He asked me if I?d done one before and I quickly said ?Nope?. I?m terrible at chins so I knew this would be difficult.

?Hold for 10 seconds at the top? was his command. So I did. ?Get your chin over the bar? he firmly barked. I pulled with everything I had.

?Now slowly start to lower yourself. You?re at 15 seconds.?

By now I was breathing like a freight train. I was lowering as slowly as I could.

?25 seconds?

?Relax your face, control your breathing, stop moving your head? he commanded.

I hadn?t prepared myself mentally for the amount of intensity I was experiencing, my breathing was out of control and I wasn?t as focused as I could have been. The intensity was ?real? at the moment. My lungs were on fire as were my arms!

I was starting to lose it.

?35 seconds, now get back up to the top step and try again?

My arms were failing completely.

?Try it one more time?

I had no control over my body weight at all at this point.

?OK you?re done. Now let?s do the rest of your arms.?

I paused and looked at my biceps. They were totally pumped! I looked at Ell and said my biceps he gorged with blood. He just smiled and said grab the 20?s.

We went to side laterals where I used 20 pounds to total failure followed by a N.O. dip. I lasted the full 60 seconds on the dip. From there we used the multi purpose for my calves (which are still sore as I type this 3 days later)

We went to another room where there was a leg curl and leg press and we used them both.

Ell barked commands at me and made me work harder than I?ve probably ever worked before.

We used 100 pounds on the leg curl and then went to the leg press where I did 300 pounds and Ell had me use some different intensity techniques.

I was toast. My heart rate through the roof, even though I?m in pretty good CV shape. I sat in the leg press for a minute or so and then was getting a bit nauseous. So I lied on the floor. Ell said ?You haven?t experienced that intensity before and your body thinks it?s dying. Here breath into this paper bag for about 2 minutes and you?ll come back.?

I did as was instructed and felt better.

The interesting part of this was the whole workout from start to finish lasted less than 10 minutes.

And I totally loved every single minute of it.

We returned to his office and discussed the workout and he told me how to move forward from where I was. He said I?d get stronger pretty fast as long as I didn?t let my jiu jitsu training overtrain me.

Indy came back in and nudged me to pet her so I did.

I called for my ride and Ell took me out to his garage to wait with me. He showed me his Ab Coaster which was actually pretty cool. He said try it and then began to instruct me on how to do it.

However, he could tell I was smoked. ?You?re done aren?t you??

Yep, was my reply.

At that point my ride showed up. Ell and I shook hands and he invited me back. I left with a great experience in my life!

I was systemically fatigued for the day and totally welcomed it. I was stiff the next day but not sore. The soreness came on Friday.

I truly enjoyed meeting and training with Ellington and I?m so glad I did it!!

Steve

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ATP 4 Vitality

Thanks
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noone

New York, USA

Thanks for sharing.

Is he using those abbreviated routines in his new book do you know?

I am starting back into and doing only a few sets a workout also.
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Ellington Darden

Steve,

That's a great write-up. Where did you feel the most soreness?

Ellington
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StuKE

Great read. You had a great opportunity there.
I am tempted to try one of those 1 minute negative chins.
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Nwlifter

Very cool to read!
(also cool your writing a new book Ell, looking forward to it!)

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simon-hecubus

Texas, USA

Dr. D:

That appears to be an interesting return intensity-wise to earlier days, though less volume than your classic 80s and early 90s books (BIG, Massive Muscles, etc.).

What recent revelations and twists and turns have pointed you in this current direction?

Best Regards,
Scott
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ATP 4 Vitality

After reading this account late yesterday, I immediately went to try my version of the infamous bicep/chin pre-exhaustion Nautilus HIT cycle.

A) Nautilus multi-biceps Super Slow done for 15 reps...picked too-light-a- weight...immediately followed by...

B) Mid-range pull-down isometric hold
for 1 minute

A very unique deep level of fatigue was felt in the biceps.

Today....a tape measured 3/8 inch gain in right bicep.....which I'm sure in a few days will be less.

Pre-exhaustion from my viewpoint works due to increased involvement of muscle fibers derived from different movement patterns....the reason for the incredible bicep pump.
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st3

Ellington Darden wrote:
Steve,

That's a great write-up. Where did you feel the most soreness?

Ellington


Thanks Ellington!
My calves were the most sore! My biceps and abs (I assume from the NO chin) were moderately sore.

My legs were just stiff. However, and this might sound crazy, they grew! They have always responded well to exercise, but that 1 set blew them up. I know this because my pants were tighter a day later.

I'm going to do the same workout for a month. I really want to complete the chin.

Thanks again!
Steve
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HeavyHitter32

Thanks for sharing the great experience.
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Ellington Darden

simon-hecubus wrote:
Dr. D:

That appears to be an interesting return intensity-wise to earlier days, though less volume than your classic 80s and early 90s books (BIG, Massive Muscles, etc.).

What recent revelations and twists and turns have pointed you in this current direction?

Best Regards,
Scott


As I've gotten older over the last 10 years, I've found that I can't perform as many exercises per workout, nor more than twice-a-week sessions. Plus, I've trained my son since he was 3-years old, only one time per week. (He's now 14 and very big and strong.)

Then, there's the experience I gained at Gainesville in 2012 working with X-Force and negative-accentuated training.

One set of 8 exercises, twice-a-week is now where I begin with just about everyone I train.

Ellington
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Frank Scott

For the geriatrics here, ( me for instance), that's all you need to know from a credible source -one set, and I suspect, to failure.
(Highwaymen exempt)
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DSears

Dr. Darden,

With your 2x per week training do you vary all of the exercises or repeat a few?

Thanks,

David
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Ellington Darden

DSears wrote:
Dr. Darden,

With your 2x per week training do you vary all of the exercises or repeat a few?

Thanks,

David


With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington

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Lioncourt

Ellington Darden wrote:
With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington



These are some pretty decent departures from the year long routine series in The New HIT. Do you plan to release any new guidelines for beginners to intermediates to HIT? If I'm getting the gist of what you're saying from here and your newer books it's -

1. 2x a week full body, about 8-10 exercises each
2. After 3-4 months probably go to a routine A and B
3. Decrease to 1x a week eventually

For tempo would you still recommend 4-2-4 generally, or almost always default to one of your slower negative accentuated speeds from the 2 newest books?
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Ellington Darden

Lioncourt wrote:
Ellington Darden wrote:
With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington



These are some pretty decent departures from the year long routine series in The New HIT. Do you plan to release any new guidelines for beginners to intermediates to HIT? If I'm getting the gist of what you're saying from here and your newer books it's -

1. 2x a week full body, about 8-10 exercises each
2. After 3-4 months probably go to a routine A and B
3. Decrease to 1x a week eventually

For tempo would you still recommend 4-2-4 generally, or almost always default to one of your slower negative accentuated speeds from the 2 newest books?



Go back and read the last chapter, pages 232-235 in The New HIT.

That will probably be the beginning of my next book.

Ellington

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noone

New York, USA

Ellington Darden wrote:
Lioncourt wrote:
Ellington Darden wrote:
With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington



These are some pretty decent departures from the year long routine series in The New HIT. Do you plan to release any new guidelines for beginners to intermediates to HIT? If I'm getting the gist of what you're saying from here and your newer books it's -

1. 2x a week full body, about 8-10 exercises each
2. After 3-4 months probably go to a routine A and B
3. Decrease to 1x a week eventually

For tempo would you still recommend 4-2-4 generally, or almost always default to one of your slower negative accentuated speeds from the 2 newest books?


Go back and read the last chapter, pages 232-235 in The New HIT.

That will probably be the beginning of my next book.

Ellington



What is the ETA for the new book? I need some motivation.
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Ellington Darden

BretC wrote:
Ellington Darden wrote:
Lioncourt wrote:
Ellington Darden wrote:
With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington



These are some pretty decent departures from the year long routine series in The New HIT. Do you plan to release any new guidelines for beginners to intermediates to HIT? If I'm getting the gist of what you're saying from here and your newer books it's -

1. 2x a week full body, about 8-10 exercises each
2. After 3-4 months probably go to a routine A and B
3. Decrease to 1x a week eventually

For tempo would you still recommend 4-2-4 generally, or almost always default to one of your slower negative accentuated speeds from the 2 newest books?


Go back and read the last chapter, pages 232-235 in The New HIT.

That will probably be the beginning of my next book.

Ellington



What is the ETA for the new book? I need some motivation.



I don't have a publisher yet. It will probably be 18 months or more.

Ellington

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Nwlifter

That long? rats, hoping a new book this year! Impatiently waiting! :)


Ellington Darden wrote:
BretC wrote:
Ellington Darden wrote:
Lioncourt wrote:
Ellington Darden wrote:
With beginners, I don't vary the exercises much. After three or four months, I add variety.

Ellington



These are some pretty decent departures from the year long routine series in The New HIT. Do you plan to release any new guidelines for beginners to intermediates to HIT? If I'm getting the gist of what you're saying from here and your newer books it's -

1. 2x a week full body, about 8-10 exercises each
2. After 3-4 months probably go to a routine A and B
3. Decrease to 1x a week eventually

For tempo would you still recommend 4-2-4 generally, or almost always default to one of your slower negative accentuated speeds from the 2 newest books?


Go back and read the last chapter, pages 232-235 in The New HIT.

That will probably be the beginning of my next book.

Ellington



What is the ETA for the new book? I need some motivation.



I don't have a publisher yet. It will probably be 18 months or more.

Ellington



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