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Dr. Darden Body Fat Breakthrough Talk on Youtube
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entsminger

Virginia, USA

==Scott==
Maybe you've seen this or maybe you haven't but The other day I was looking for something on Youtube and up pops this Dr. Darden Conference talk that I thought was pretty good.I though Ellington explained very well how the 30 30 30 idea came to him and other interesting highlights that I think are well worth seeing.

https://www.youtube.com/...h?v=7H9XgNfx0h0
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Lioncourt

I've seen this video before. It's what motivated me to give 30-30-30 a good try. I made some decent improvements by a few pounds of muscle over 6 weeks on it. After trying both at various times I actually prefer 30-30-30 to the 15-15-15+8-12. I typically do Doggcrapp, but will go back to this when my joints need a break.
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entsminger

Virginia, USA

==Scott==
I think his talk has inspired me to give it a shot. I especially like his openness and how he talked about some guy who has gone through the routine many times through out the years and just can't seem to stay on board with the plan but really likes it when he's on it. I also like his carbohydrate stance and even to go as far as to say you don't need to completely cut out sugar stuff . Now days it seems to be an all or nothing diet plan where you deny yourself anything that tastes good. Those plans are next to impossible to stick to.
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ATP 4 Vitality

Thanks Scott!
I'm sure Arthur would approve!


It became eerily quiet when all the low-carb folks heard Dr. Darden ask where their comparison data was....ie. people. Dr Darden does his own data gathering and we can see the facts.

https://www.ghfc.com/35/xforce

I have both of his latest books...time to get serious!

I may substitute Assault bike rides for the 30 minute walks!

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noone

New York, USA

Why aren't the videos posted on this site?
I haven't seen any of those. I would think every time Dr D does a video, he would post it hear.
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entsminger

Virginia, USA

---Scott---
So tonight I did a rough version of 30 30 30 using the same weight I'd use for 10 -15 reps on about 5 exercises on my Nautilus. On some exercises I think I could have used a tad more weight and some the weight I normally used felt fine. I took a breath each count to 30 so it seemed to help me breath in and out more often. Muscles sort of felt worked but not like when I'd do 2 sets of regular reps but it's my first effort at this snd I really don't know what I'm doing so I didn't expect much. Not sure what weight to start out with? The workout went by real quick and I'm not sure if I like that or not?
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Grant D

Illinois, USA

entsminger wrote:
==Scott==
Maybe you've seen this or maybe you haven't but The other day I was looking for something on Youtube and up pops this Dr. Darden Conference talk that I thought was pretty good.I though Ellington explained very well how the 30 30 30 idea came to him and other interesting highlights that I think are well worth seeing.

https://www.youtube.com/...gNfx0h0


ENTS .. In my case I cannot use 1515 plus since the dynamics exceed my joint capability a the loads I am carrying. Eventually this should apply to everyone. I get your points though.

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Lioncourt

entsminger wrote:
---Scott---
So tonight I did a rough version of 30 30 30 using the same weight I'd use for 10 -15 reps on about 5 exercises on my Nautilus. On some exercises I think I could have used a tad more weight and some the weight I normally used felt fine. I took a breath each count to 30 so it seemed to help me breath in and out more often. Muscles sort of felt worked but not like when I'd do 2 sets of regular reps but it's my first effort at this snd I really don't know what I'm doing so I didn't expect much. Not sure what weight to start out with? The workout went by real quick and I'm not sure if I like that or not?


This was my experience as well with 30-30-30. It definitely hurt while I did the set and there was no way I was going to get any positive movement after that last negative, but it was almost hard to tell if I had actually worked the muscle a few minutes after the set was over. I just have to speculate that maybe it causes less muscular damage, which is why the resulting growth is greater? I am far from an expert though, so hoping Dr. Darden chimes in with is experience.

An interesting side note when Dr. Darden released his first findings on 30-30-30 back in early 2014 I used to do a set on the chest press at the end of my normal Heavy Duty 1 style push day during my contest prep that Spring. It was the one bodypart that seemed to grow during prep and I got the most comments on during that season.
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Ellington Darden

Both 30-30-30 and 15-15-15 plus 8-12 make a greater inroad into the starting level of strength. Thus, performed properly, they produce more thorough results faster.

I like alternating them.

Ellington
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robinn3403

entsminger wrote:
---Scott---
So tonight I did a rough version of 30 30 30 using the same weight I'd use for 10 -15 reps on about 5 exercises on my Nautilus. On some exercises I think I could have used a tad more weight and some the weight I normally used felt fine. I took a breath each count to 30 so it seemed to help me breath in and out more often. Muscles sort of felt worked but not like when I'd do 2 sets of regular reps but it's my first effort at this snd I really don't know what I'm doing so I didn't expect much. Not sure what weight to start out with? The workout went by real quick and I'm not sure if I like that or not?


Scott if I may give some insight from my experience using the 30 30 30 program. I've used it for about 3 years exclusively. If I could get my diet in line i.e have some damn self-discipline. LOL really display the results. I can see them however and the strength gains are phenomenal. I know what you mean about not feeling it what. I have discovered is after the last 30 second or 25 or 20 negative if I try to do another positive rep and continue on pushing for about 10 to 15 seconds I get that burn and that pump that we all like. I also find that if I've gained strength substantially and I have moved up in weight for the next workout, if the negative is easy on the way down I will do another positive slow rep and then another slow negative rep and then again try another positive rep for 15 seconds. The thing that I have been guilty of is continually changing my routine. Seems that when I do that the continuity or the flow if you will is destroyed. I have two routines that I alternate doing about every 100 hours. Not changing anything for a very long time. Or unless I just stalemate on something entirely. Just as an example however on the Hammer Strength row machine using the regular two and four repscheme protocol I could never get past about 185 lb on that machine. With the negative accentuated routine I was able to get to 300 pounds in about 3 months. Hope this helps!
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ATP 4 Vitality

I an using Elasto-Gel Neck and Back Combo Hot / Cold Gel Therapy Wrap for fat bomb # 2

I am doing 30 minute Assault Air-Bike rides daily

The 30 30 30 Diet

https://www.ghfc.com/...eating_plan.pdf

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Crotalus

ATP 4 Vitality wrote:

It became eerily quiet when all the low-carb folks heard Dr. Darden ask where their comparison data was....ie. people. Dr Darden does his own data gathering and we can see the facts.



Thing is in his presentation he stated nobody stays on a low carb diet for more than a couple weeks.

I've been doing it going on ten years ... my data is my own results. There are plenty of people on this board who have been doing low carb for years and happy with the results.

I did high carb for years also and yes, you can get lean but for me more difficult as the calories and amount you eat is much less , thus you're ( I was ) always hungry and when you're feeling like that it makes it ten time harder to keep it up. Eating low carb I don't feel hungry and sometimes have to remind myself to eat ... not fight the urge to eat.
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Grant D

Illinois, USA

Ellington Darden wrote:
Both 30-30-30 and 15-15-15 plus 8-12 make a greater inroad into the starting level of strength. Thus, performed properly, they produce more thorough results faster.

I like alternating them.

Ellington


In my situation I prefer 303030 and get better results because:
1) I can use more weight assuring more load into muscle
2) The longer speed assures less chance of inefficient and dangerous outroading since the load is easier controlled.
3) I assure a better inroad in less time thus reducing chance of systemic overload due to longer overall TUL
4) No momentum is assured at zero acceleration/decelleration
5) virtually zero speed assuring top safety
6) Joints are protected as loads increase

However, 303030 is very hard until a proper weight is "dialed in" then the progress is self sustaining and easily predictable since the load is extremely focused with no outroading. Gains will be measured in seconds on the final 30 phase with load/weights going up in small increments of 2-1/2 or 5 pounds (~1%) after a final 30 is assured.

In my case I went into 303030's after I maxed out my Max Pyramid weights. This 303030 protocol came just at the right time for me. However ... if machines were made with more weight I would not use 303030 as often since any dynamics could result in problems at large loads.

Of course, thanks for your lifelong efforts!

Grant


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Ellington Darden

Grant,

I agree with each of your six reasons. Thank you for your attention.

Ellington
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ATP 4 Vitality

Fat Bomb # 3

Carbohydrate R-I-C-H meals

Dr. Darden's latest recommendations are:

50/25/25 %

Carbs/Protein/Fat ratio

Several years ago he recommended:

60/20/20 %


Personally I love meat....ALL kinds!

But evidence abounds that a plant-based diet offers certain advantages.

High protein diets increase IGF-1
Perhaps not ideal! I will not even mention methionine from fish and chicken.

The protein needs of an adult human are small....even if you lift weights. These needs are easily met with a high carbohydrate diet. For example, the simple potato provides all of the amino acids. Furthermore most animals process plants for food except for certain carnivores. Also, humans reprocess their own protein pool called apoptosis, as 10 billion human cells die every day. Years ago, concerns of adequate protein was largely along the lines of providing plenty of garden food vegetables.

In my opinion, a higher percentage of carbohydrates from common garden foods, with a small amount of protein could enhance health and longevity. Loose skin from obesity may be partially repaired by apoptosis from a low protein diet. I would also minimize fats and oils. Oils may be detrimental to the endothelial cells ie. coronary blood vessels.

Body Fat Breakthrough should go hand and hand with healthy outcomes.

P.S. Purple sweet potatoes are the bomb!

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StuKE

Grant D. wrote:
Ellington Darden wrote:
Both 30-30-30 and 15-15-15 plus 8-12 make a greater inroad into the starting level of strength. Thus, performed properly, they produce more thorough results faster.

I like alternating them.

Ellington

In my situation I prefer 303030 and get better results because:
1) I can use more weight assuring more load into muscle
2) The longer speed assures less chance of inefficient and dangerous outroading since the load is easier controlled.
3) I assure a better inroad in less time thus reducing chance of systemic overload due to longer overall TUL
4) No momentum is assured at zero acceleration/decelleration
5) virtually zero speed assuring top safety
6) Joints are protected as loads increase

However, 303030 is very hard until a proper weight is "dialed in" then the progress is self sustaining and easily predictable since the load is extremely focused with no outroading. Gains will be measured in seconds on the final 30 phase with load/weights going up in small increments of 2-1/2 or 5 pounds (~1%) after a final 30 is assured.

In my case I went into 303030's after I maxed out my Max Pyramid weights. This 303030 protocol came just at the right time for me. However ... if machines were made with more weight I would not use 303030 as often since any dynamics could result in problems at large loads.

Of course, thanks for your lifelong efforts!

Grant



couple of things I don't understand: How can you lift heavier weights during 303030? Heavier than what? Surely you can lift far heavier weights with say a set of 6 than with a weight you have to control for so long.
How is it zero acceleration ir decelleration? This implies you are doing a static, in which case how can it be 303030? But then, if a static, there would be zero momentum, not greatly reduced momentum.
I might just be getting the wrong end of the stick.

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sirloin

ATP 4 Vitality wrote:
Fat Bomb # 3

Carbohydrate R-I-C-H meals

Dr. Darden's latest recommendations are:

50/25/25 %

Carbs/Protein/Fat ratio

Several years ago he recommended:

60/20/20 %


Personally I love meat....ALL kinds!

But evidence abounds that a plant-based diet offers certain advantages.

High protein diets increase IGF-1
Perhaps not ideal! I will not even mention methionine from fish and chicken.

The protein needs of an adult human are small....even if you lift weights. These needs are easily met with a high carbohydrate diet. For example, the simple potato provides all of the amino acids. Furthermore most animals process plants for food except for certain carnivores. Also, humans reprocess their own protein pool called apoptosis, as 10 billion human cells die every day. Years ago, concerns of adequate protein was largely along the lines of providing plenty of garden food vegetables.

In my opinion, a higher percentage of carbohydrates from common garden foods, with a small amount of protein could enhance health and longevity. Loose skin from obesity may be partially repaired by apoptosis from a low protein diet. I would also minimize fats and oils. Oils may be detrimental to the endothelial cells ie. coronary blood vessels.

Body Fat Breakthrough should go hand and hand with healthy outcomes.

P.S. Purple sweet potatoes are the bomb!



In a documentary last year of the worlds 50 best diets, the Icelandic people came out on top, their diet is high protein, lots of fish, grass fed meats, organ meats and dairy, oats, rye bread, and they score low on their consumption of fruits and veg. Of course this well most likely change, because of the large increase in tourism, the American fast food chains have plans to move in. As it stands, there one a few countries in the worlds that dont have McDonald's.

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sirloin

Crotalus wrote:
ATP 4 Vitality wrote:

It became eerily quiet when all the low-carb folks heard Dr. Darden ask where their comparison data was....ie. people. Dr Darden does his own data gathering and we can see the facts.



Thing is in his presentation he stated nobody stays on a low carb diet for more than a couple weeks.

I've been doing it going on ten years ... my data is my own results. There are plenty of people on this board who have been doing low carb for years and happy with the results.

I did high carb for years also and yes, you can get lean but for me more difficult as the calories and amount you eat is much less , thus you're ( I was ) always hungry and when you're feeling like that it makes it ten time harder to keep it up. Eating low carb I don't feel hungry and sometimes have to remind myself to eat ... not fight the urge to eat.


Have to agree, moreover things like oats, legumes, wheat, potatoes etc bloat the hell outta my stomach and I just want to sleep after eating them, even most fruits give acid issues. For me, the odd rice cake and veggies do me just fine, oh a one tps of sugar in my morning coffee.
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ATP 4 Vitality

From Wikipedia, the free encyclopedia.

"A troll is a person who sows discord on the Internet by starting quarrels or upsetting people, by posting inflammatory, extraneous, or off-topic messages in an online community (such as a newsgroup, forum, chat room, or blog) with the intent of provoking readers into an emotional response or of otherwise disrupting normal, on-topic discussion, often for the troll's amusement."

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sirloin

ATP 4 Vitality wrote:
From Wikipedia, the free encyclopedia.

"A troll is a person who sows discord on the Internet by starting quarrels or upsetting people, by posting inflammatory, extraneous, or off-topic messages in an online community (such as a newsgroup, forum, chat room, or blog) with the intent of provoking readers into an emotional response or of otherwise disrupting normal, on-topic discussion, often for the troll's amusement."



Look who's talking, you come to a HIT site with an aerobics agenda, tell people they should avoid the eccentric part of the movement, advise holding light weights in the same position for extended periods, cherry pick research etc. And if anyone disagrees, their reffered to as a "HIT parrot". Yeah your right, troll alert.
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entsminger

Virginia, USA

. if machines were made with more weight I would not use 303030 as often since any dynamics could result in problems at large loads.

==Scott==
A problem I and I'm sure most of us encounter is machines just don't have enough weight on them, ha ha.
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Crotalus

My opinion is unless your a genetic freak like Grant who can handle the whole stack in a machine for 90 second reps , if you're using the whole stack or close to it, double check your form .... I'll bet it could be a lot better.
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entsminger

Virginia, USA

Crotalus wrote:
My opinion is unless your a genetic freak like Grant who can handle the whole stack in a machine for 90 second reps , if you're using the whole stack or close to it, double check your form .... I'll bet it could be a lot better.


==Scott==
If you believe for a minute that Grant can stack machines and do all the other stuff he says then have I got some beach front property to sell you in Arizona!! Better yet, I have this old Nautilus multi curl that is proven to add at least an inch to your arms every time you use it that I'll sell for only $10,000,that's right only $10,000 but wait there's more, I'll throw in a multi tricep if you order in the next 10 minutes!!!!
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Crotalus


==Scott==
If you believe for a minute that Grant can stack machines and do all the other stuff he says then have I got some beach front property to sell you in Arizona!!


That would be great as I'm an out of work pearl diver from Yuma !
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Grant D

Illinois, USA

I mean virtually zero acceleration. From my SS days I was able turnaround with minimal speex ... I can
lift/hold/move more weight at slower speeds, but recall that most SS trainees soon handled larger weights than pre SS (i.e 2/4). This was because of gains and focus.

In either case our goal should be to get as much weight safely into a muscle. Slower the bester! Recall I prefer Max Pyramid, but machines have ran outta weights and plates in my case.

Attention aall trainees. You must again try a Max Pyramid Leg Press. Start extra low to assure proper inoad if it is your first time.
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