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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sonomahawaii

Hi Dr. Darden,

I'm posting this pic of myself because I think you need a results page for all the readers here so they can share their HIT results.
My story is I am 61,and have been eating a raw vegan fruitarian diet for the past 16 years. I have been doing HIT since 1978 and could never really get the results I wanted from it until recently when I took your advice when I spoke to you on the phone back in the 1980's and started training harder (3 days a week)and recently I've been growing at age 61!
My Bible is The New High Intensity Training, thanks for all your books.
Charlie Abel
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OldFred

sonomahawaii wrote:
Hi Dr. Darden,

I'm posting this pic of myself because I think you need a results page for all the readers here so they can share their HIT results.
My story is I am 61,and have been eating a raw vegan fruitarian diet for the past 16 years. I have been doing HIT since 1978 and could never really get the results I wanted from it until recently when I took your advice when I spoke to you on the phone back in the 1980's and started training harder (3 days a week)and recently I've been growing at age 61!
My Bible is The New High Intensity Training, thanks for all your books.
Charlie Abel


Charlie: Thanks for submitting the photo, and it's great you are seeing improvements. Would you be willing to share your routine? I'm 67 and also looking for sensible improvements.


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StuKE

sonomahawaii wrote:
Hi Dr. Darden,

I'm posting this pic of myself because I think you need a results page for all the readers here so they can share their HIT results.
My story is I am 61,and have been eating a raw vegan fruitarian diet for the past 16 years. I have been doing HIT since 1978 and could never really get the results I wanted from it until recently when I took your advice when I spoke to you on the phone back in the 1980's and started training harder (3 days a week)and recently I've been growing at age 61!
My Bible is The New High Intensity Training, thanks for all your books.
Charlie Abel


I'm confused - you recently took advice after you spoke to Dr Darden on the phone in the 80s?
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StuKE

A raw vegan fruitarian diet - do you mean largely druit based with some veg, nuts and seeds? Intereated to hear more about that and the gains you have made on what is presumably a very low protein content.
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hit4me

Florida, USA

I too am very curious as to your eating habits....
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hdlifter

Looking GOOD! That rear pic resembles a (natural) Frank Zane. More power to you.
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sonomahawaii

Yes, here is my routine:

1. Standing Calf raise
2. Hip and back machine
3. leg extension
4. Pullover machine
5. bent over row on a bench
6. parallel bar dips
7. chest fly
8. reverse grip bench press for triceps
9. lateral raise with dumbbells
10. 1 arm concentration curl
11. anterior neck holding 10 lb plate on forehead
12. posterior neck holding two 7.5 lb plates on back of head
Takes me about 30 minutes, I rest enough between sets so that breathing doesn't limit me.
I did this fine for 3 days a week to failure for about a month, then I started holding back some on Wed during the second month, and now during the 3rd month I'm going to go to failure on only 3 or 4 exercises on Mondays and Fridays
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sonomahawaii

Yes, back in the 80's, I was working out a Nautilus gym 3 days a week to failure. On my off days I was so tired, I thought I was overtraining. So I called Dr. Darden, a friend gave me his number, and he said "train harder!" I didn't know how this was possible, thought I was training hard enough. So I continued doing what I was doing,but now, I realize that as one gets more advanced, the muscle needs to be fatiuged deeper and deeper to make further gains, and this becomes very hard to do. The deeper you go, the less of it you can stand, and instead of getting tired like I was, the deeper you go the more you get stimulated and feel GREAT. Also, the groggy feeling I had may have been from the labor of digesting an unhealthy high protein diet.Here's an example of calf raises: back in the 80's I would do slow reps and as I reached 20 reps they slow way down and then when I couldn't do anymore full reps, that was the end of the set. Now, I know that to fatigue that muscle even deeper, I don't stop at 20 reps, rather, I continue on doing partial reps all the way up to 62 reps until my heels are at the bottom and I can't move them at all. I did this once back in the 70's but was doing 3 sets of this and my calves really grew (see pic) but after 2 weeks of 3 days per week of this it was just too much. Also, I want to share my experience of doing Dr. Darden's double 50 calf rountine, The day after doing it, nothing, the next day, wow! my calves swelled up 2.5 inches to 17.5 and were so sore I couldn't walk for about 4 days! But after that they went back to their original size because I went back to stopping at positive failure.
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sonomahawaii

Resembles Zane? Thanks for the compliment.
I won the NPC 1981 Mr. Sonoma County (California) Bodybuilding title while working out on Nautilus 3 days per week, and without any drugs of course, I never was interested in ruining my health. This is my best and leanest condition I achieved during my competitive bodybuilding career and eating a standard western diet at the time.
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sonomahawaii

In 2002 I studied the Essential Natural Hygiene course which promoted a raw vegan diet and have been eating this way since then and my health has been superb.
This is what I typically eat in a day:
6 am, an orange of grapefruit
7 am, 3 bananas (they are the small ones here in Hawaii)
8 am, 6 bananas
9 am, 6 bananas
10 am 6 bananas
Noon, 2 oz sunflower and pumpkin seeds, or nuts such as almonds, walnuts, etc along with lettuce, or cucumber
2 pm 6 bananas
4 pm 6 bananas
6 pm 1 large avocado with cabbage
8 pm, if still hungry 3 to 6 bananas

That's a typical days' eating, all whole unprocessed foods, no recipes
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OldFred

Fantastic results! Thanks for sharing more about your approach. Did you always use low volume (1-3 sets per muscle group?
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Resultsbased

sonomahawaii wrote:
In 2002 I studied the Essential Natural Hygiene course which promoted a raw vegan diet and have been eating this way since then and my health has been superb.
This is what I typically eat in a day:
6 am, an orange of grapefruit
7 am, 3 bananas (they are the small ones here in Hawaii)
8 am, 6 bananas
9 am, 6 bananas
10 am 6 bananas
Noon, 2 oz sunflower and pumpkin seeds, or nuts such as almonds, walnuts, etc along with lettuce, or cucumber
2 pm 6 bananas
4 pm 6 bananas
6 pm 1 large avocado with cabbage
8 pm, if still hungry 3 to 6 bananas

That's a typical days' eating, all whole unprocessed foods, no recipes


So, roughly 40 bananas in a day. Yep, that's bananas!

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StuKE

sonomahawaii wrote:
In 2002 I studied the Essential Natural Hygiene course which promoted a raw vegan diet and have been eating this way since then and my health has been superb.
This is what I typically eat in a day:
6 am, an orange of grapefruit
7 am, 3 bananas (they are the small ones here in Hawaii)
8 am, 6 bananas
9 am, 6 bananas
10 am 6 bananas
Noon, 2 oz sunflower and pumpkin seeds, or nuts such as almonds, walnuts, etc along with lettuce, or cucumber
2 pm 6 bananas
4 pm 6 bananas
6 pm 1 large avocado with cabbage
8 pm, if still hungry 3 to 6 bananas

That's a typical days' eating, all whole unprocessed foods, no recipes


Thanks for explaining. Up to 33 bananas a day!
Have you had any tests done since eating like this, cholesterol, blood sugar etc?
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Turpin

sonomahawaii wrote:
Resembles Zane? Thanks for the compliment.
I won the NPC 1981 Mr. Sonoma County (California) Bodybuilding title while working out on Nautilus 3 days per week, and without any drugs of course, I never was interested in ruining my health. This is my best and leanest condition I achieved during my competitive bodybuilding career and eating a standard western diet at the time.



Super physique and great to hear your stance on drugs. Shows what can be achieved without resorting to drugs.

T.
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Gainz

Reminds me of one of my childhood heroes :-)
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Nwlifter

StuKE wrote:
sonomahawaii wrote:
In 2002 I studied the Essential Natural Hygiene course which promoted a raw vegan diet and have been eating this way since then and my health has been superb.
This is what I typically eat in a day:
6 am, an orange of grapefruit
7 am, 3 bananas (they are the small ones here in Hawaii)
8 am, 6 bananas
9 am, 6 bananas
10 am 6 bananas
Noon, 2 oz sunflower and pumpkin seeds, or nuts such as almonds, walnuts, etc along with lettuce, or cucumber
2 pm 6 bananas
4 pm 6 bananas
6 pm 1 large avocado with cabbage
8 pm, if still hungry 3 to 6 bananas

That's a typical days' eating, all whole unprocessed foods, no recipes

Thanks for explaining. Up to 33 bananas a day!
Have you had any tests done since eating like this, cholesterol, blood sugar etc?


yes curious too, especially blood sugar, wow, carbs, then an hour later more carbs, no periods of time for blood sugar to come back down. yikes.
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sgb2112

80/10/10 diet results. Seems it's impossible to get fat on a raw fruit and vegetable based diet.

https://youtu.be/ucHEVNX2c9o
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HeavyHitter32

Resultsbased wrote:


So, roughly 40 bananas in a day. Yep, that's bananas!



It would make a gorilla envious.
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hit4me

Florida, USA

sgb2112 wrote:
80/10/10 diet results. Seems it's impossible to get fat on a raw fruit and vegetable based diet.

https://youtu.be/...VNX2c9o


I have actually seen fat vegetarians, I work with a few of them
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StuKE

I would think a diet of only fruit, veg and nuts and seeds, combined with plentu of exercise would almost guarantee you stay lean.
A typical vegetarian diet though, could contain all sorts of undesireable food products.
Wish I could tolerate more veg, but a lot of veg gives me stomach trouble with my IBS. I tend to think some of us are more 'meat based' and some more suited to veg. Just my opinion, I can't quote research.
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hit4me

Florida, USA

StuKE wrote:
I would think a diet of only fruit, veg and nuts and seeds, combined with plentu of exercise would almost guarantee you stay lean.
A typical vegetarian diet though, could contain all sorts of undesireable food products.
Wish I could tolerate more veg, but a lot of veg gives me stomach trouble with my IBS. I tend to think some of us are more 'meat based' and some more suited to veg. Just my opinion, I can't quote research.


I have the same issue with too much vegetables, IBS really sucks, i can have some and certain kinds
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hit4me

Florida, USA

are you not concerned with potassium overdose?
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sonomahawaii

Ok, so to answer questions:

1. I'm not at all concerned about potassium overdose. It's a non-issue.
2. Have never been had blood tests because I don't go to doctors. I just feel great, so why should I?
3. Realize that the bananas I eat in Hawaii are about half the length of the bananas from Equador you find in the supermarkets on the mainland.
4. If you have IBS, I suggest following proper food combining principles according to the Natural Hygiene health system I follow.
5. Protein seems to be a non-issue also.
6. Yes, I follow the 80-10-10 diet guidelines.
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Nwlifter

sonomahawaii wrote:
Resembles Zane? Thanks for the compliment.
I won the NPC 1981 Mr. Sonoma County (California) Bodybuilding title while working out on Nautilus 3 days per week, and without any drugs of course, I never was interested in ruining my health. This is my best and leanest condition I achieved during my competitive bodybuilding career and eating a standard western diet at the time.


someone else asked about how many sets total per bodypart, maybe you could post your actual routine from those days?
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