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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Killing Fat: Darden's New Book
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Ellington Darden

Dan,

I recommend protein shakes and creatine for most people who have good genetic potential for building muscular size and strength. Why? Because it helps physically and mentally.

Ellington
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cmg

Hi Dr. D,

I tried the 30-10-30 on Monday and still have some soreness. I did enjoy the workout and thought your recommendation on the 80% of your typical rep range was a good starting point. Some exercises I easily did the goal and some quite short however I was able to get at least the 30-10 - after that the negative ranged from the full 30 seconds to ~ 5.

I am 53 years old but still want to keep as much muscle on my body as I can. For muscle building - would you recommend just one workout per week? Or one 30-10-30 and a NTF or TF workout also during the week? Seems like I would never not be sore if just once per week...

Thank you!

Ron
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Ellington Darden

cmg wrote:
Hi Dr. D,

I tried the 30-10-30 on Monday and still have some soreness. I did enjoy the workout and thought your recommendation on the 80% of your typical rep range was a good starting point. Some exercises I easily did the goal and some quite short however I was able to get at least the 30-10 - after that the negative ranged from the full 30 seconds to ~ 5.

I am 53 years old but still want to keep as much muscle on my body as I can. For muscle building - would you recommend just one workout per week? Or one 30-10-30 and a NTF or TF workout also during the week? Seems like I would never not be sore if just once per week...

Thank you!

Ron


Ron,

You know your body best. You'll have to decide between twice-a-week training and once a week, or perhaps three times in two weeks?

Ellington

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Pretengineer

Hello I'm new to the site but a friend gave me a HIT book that featured McCutcheon. I was doing this training for a about 6 months before an injury. I just ordered the Killing Fat book, looking forward to getting it. I have a question about heavy weights. A co-worker is a former bodybuilder and can lift heavy. He's about volume and does several warm up sets and about 4-6 set per body part. Say on bench a weight he can do for the 12-15 goal is above 300. Should he go from zero to 300 on the first exercise? Also, the numbers Casey was doing for one set seem impossible without a warm up or something. Am I missing something?
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Ellington Darden

Pretengineer wrote:
Hello I'm new to the site but a friend gave me a HIT book that featured McCutcheon. I was doing this training for a about 6 months before an injury. I just ordered the Killing Fat book, looking forward to getting it. I have a question about heavy weights. A co-worker is a former bodybuilder and can lift heavy. He's about volume and does several warm up sets and about 4-6 set per body part. Say on bench a weight he can do for the 12-15 goal is above 300. Should he go from zero to 300 on the first exercise? Also, the numbers Casey was doing for one set seem impossible without a warm up or something. Am I missing something?


If you think you need a warm-up, then you better take one. Ninety-five percent of my trainees do not do warm-up sets. All the times I trained Casey Viator, he did not warm up.

Ellington

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hit4me

Florida, USA

Dr. Darden,

How long should an individual stay on the 30 10 30 weight training program before switching to another HIT method of training?

The, dan
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Ellington Darden

hit4me wrote:
Dr. Darden,

How long should an individual stay on the 30 10 30 weight training program before switching to another HIT method of training?

The, dan


Most of my novice guys go twice a week for six weeks. More advanced trainees would do best on on only one 30-10-30 workout per week.

As long as you keep adding and subtracting techniques, 30-10-30 could be applied for long periods of time on a rotating basis.

Ellington

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dcshores

California, USA

Dr Darden,

You have inspired me to drop calories to 1600 and drink a gallon ice cold water daily to drop a couple belt notches. TY

Do you see any problem with eating the 1600 in the first 8-10 hours of the day and divide the calories into four meals.

Sincerely

David
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Ellington Darden

dcshores wrote:
Dr Darden,

You have inspired me to drop calories to 1600 and drink a gallon ice cold water daily to drop a couple belt notches. TY

Do you see any problem with eating the 1600 in the first 8-10 hours of the day and divide the calories into four meals.

Sincerely

David


No. Get it on.

Ellington

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Pretengineer

Dr. D,

Got the book a few days ago, great read and fascinating results. Started the meal plan last week, first day to work out today. You recommend a partner to train with. My questions is should I run my partner through their training and then they train me or would it be ok to take turns at each exercise. Which is best?

Thanks
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Ellington Darden

Pretengineer wrote:
Dr. D,

Got the book a few days ago, great read and fascinating results. Started the meal plan last week, first day to work out today. You recommend a partner to train with. My questions is should I run my partner through their training and then they train me or would it be ok to take turns at each exercise. Which is best?

Thanks


Do not take turns and go back and forth. Put him through every exercise. Then, let him put you through all the exercises.

Ellington

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hdlifter

Ell, I am thrilled to say 20-10-20 (as suggested to master the technique) works wonders! Just 2 sets, 1 for seated db extension and cable curls, and I added 1/4" on my arms!

(I also added 1/4" on my calves, but that was by ALLOWING growth to happen by HITting them every 9 days.)

Now I know it delivers, and delivers well, I am keen to test-drive it on other muscle groups.

Congrats on the best method, after BIG, it is spot on the money! Keep up the great work.
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hit4me

Florida, USA

Dr. Darden,

what do you tell your clients if they are straining too much

I have noticed that as I am increasing the weight, I seem to be straining a little...and was wondering if I am moving up the weight too quickly and should back off

thx, dan
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Ellington Darden

hit4me wrote:
Dr. Darden,

what do you tell your clients if they are straining too much

I have noticed that as I am increasing the weight, I seem to be straining a little...and was wondering if I am moving up the weight too quickly and should back off

thx, dan


I tell them to breathe, relax the face and neck, and slow down.

Ellington

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hit4me

Florida, USA

Ellington Darden wrote:
hit4me wrote:
Dr. Darden,

what do you tell your clients if they are straining too much

I have noticed that as I am increasing the weight, I seem to be straining a little...and was wondering if I am moving up the weight too quickly and should back off

thx, dan

I tell them to breathe, relax the face and neck, and slow down.

Ellington



Thank you sir, I have another question....if I remember correctly, you mentioned somewhere, in the book or on this site, that you follow a plant based way of eating...can you elaborate or point me in the direction of a good plant based eating lifestyle book

thx, dan
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Ellington Darden

Dan,

The best book on nutrition is "Nutrition Concepts and Controversies" by Sizer and Whitney. Both of the authors are from Florida State and I studied with Dr. Whitney in the 1970s. This is a 880-page textbook, but it's written in a friendly style and is understandable. The 15th Edition came out this year and it is worth the cost. You may be able to check it out from your local library.

Ellington
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Beardy

Hi Dr Darden

I?ve posted previously regarding my use of my bath tub in place of having a cold plunge anywhere near me. Just wanted to say a huge thank you for easily the best fat loss programme I?ve ever been on.

I?m moving into week 13 but in terms of numbers here are my results using the programme as suggested but using my bathtub as the cold plunge:
- scale weight loss 37.4 pounds lost
- waist measurements, 6 inches midpoint, 6 inches at love handles and 6.5 inches at low point
- best I?ve looked in 25 years.
- best I?ve felt in 25 years.

I plan to continue as my upper abs and serratus are starting to show for the first time since I was a kid. I am 42 now. Unfortunately I see now a bit of loose skin look which isn?t nice but hoping cold baths can reduce this with further fat loss.

Some observations and things I did
- easiest programme to stick to in terms of satiety, food selection and fibre
- don?t feel hungry at all as opposed to years of low carb dieting which I would always cheat on.
- I added peri workout BCAA intra workout mix and post workout shake on workout days
- the 30/10/10 seems to work well for me on legs and hamstrings in terms of progression but chest/shoulders I am maintaining with very slight increases. Same with back/biceps.
- I did 5 baths a week for first 6 weeks and 3/4 thereafter. Using ice where required to get temperature down.
- can do pull ups and chin ups for the first time in 20 years.

So huge thank you, I love the programme and my wife starts it Monday. Just brilliant.
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hit4me

Florida, USA

Beardy wrote:
Hi Dr Darden

I?ve posted previously regarding my use of my bath tub in place of having a cold plunge anywhere near me. Just wanted to say a huge thank you for easily the best fat loss programme I?ve ever been on.

I?m moving into week 13 but in terms of numbers here are my results using the programme as suggested but using my bathtub as the cold plunge:
- scale weight loss 37.4 pounds lost
- waist measurements, 6 inches midpoint, 6 inches at love handles and 6.5 inches at low point
- best I?ve looked in 25 years.
- best I?ve felt in 25 years.

I plan to continue as my upper abs and serratus are starting to show for the first time since I was a kid. I am 42 now. Unfortunately I see now a bit of loose skin look which isn?t nice but hoping cold baths can reduce this with further fat loss.

Some observations and things I did
- easiest programme to stick to in terms of satiety, food selection and fibre
- don?t feel hungry at all as opposed to years of low carb dieting which I would always cheat on.
- I added peri workout BCAA intra workout mix and post workout shake on workout days
- the 30/10/10 seems to work well for me on legs and hamstrings in terms of progression but chest/shoulders I am maintaining with very slight increases. Same with back/biceps.
- I did 5 baths a week for first 6 weeks and 3/4 thereafter. Using ice where required to get temperature down.
- can do pull ups and chin ups for the first time in 20 years.

So huge thank you, I love the programme and my wife starts it Monday. Just brilliant.


Thats awesome, what did you get the bath temp down too and how long was the bath plunge?
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Ellington Darden

Beardy,

You deserve a big pat on your back. The cold baths are effective, no doubt about it.

Please share with our readers exactly how much ice and water you use? Are there any important guidelines to be aware of?

Thanks,

Ellington

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Beardy

Hi there,

Cheers.

52 degrees Fahrenheit and 10min as per instructions.

Beardy
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Beardy

Hi Dr Darden,

Thanks for the email, much appreciated and of course happy to share.

The bathtub cold baths had 2 protocols. This was due to the overall temperature here in the UK and how it affected the temp of the water coming out of the tap.

Initially when I started the water coming out of the tap was about 10 Celsius/ 50 farenheit - so I very quickly ran the hot water for about 3 sec max and that combined with the residual temp of the bathtub meant I was able to get it to 11/51.8-52 pretty easy. I used a meat thermometer to check it. I noticed at the end of the 10 min the water temp had been raised by a degree.
Once the weather got warmer here it became trickier as the temp of the water out of the tap went up to 15/59...so I had to use ice. Generally (as it changed day to day depending on the weather) I used 1.5 bags of cubed ice (each bag was 1kg/2.2pounds).
This was harder to get down to 11/51.8-52 so i was ok with it being 12/53.6 and between weeks 9-12 the baths were about 12/53.6 and Ive had very good results with that. I always stayed in for 10 min no matter what and never more than 10min.

Other protocols I followed:
1. Upon waking I did a quick ab/core/calasthenics session before breakfast
2. Used fish oil throughout (Flameout) and Superfood
3. Used creatine (10g in peri BCAA drink) 10g in post workout shake and 5g upon waking - I know it seems overkill but I am very happy with it as I noticed a HUGE reduction in lactic acid pain during the workouts with this.
4. Always had last meal by 6pm to enable a mini 12-13 hr fast overnight. This was easier I found if my last snack involved fibre like prunes or apples.

The only other thing I would mention is that being married with two kids meant I had to bow to family pressure on 3/4 occassions during April which meant 3/4 cheat days (with lots of food and alcohol). I didnt kill myself for it and justified it by saying to myself its having a positive affect on my hormones (leptin/grehlin) and the workouts the day after were always brilliant - I know this isnt recommended and not needed and Im sure it cost me at least 5 pounds scale weight loss but I feel I am better for it...well, my marriage is anyway!

Sorry about the long winded answer but just so happy with how its worked out for me that I would recommend this programme to everyone. My next goal is getting to 45 pounds scale weight loss while maintaining my strength as Ive been able to so far.

Thanks again
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Beardy

Hi there,

Generally got the baths down to between 51.8 and 53.6 degrees. During warmer weather used 1.5 bags of ice per bath (1kg/2.2 pound bags of cubed ice) to get to desired temp.
10 min in the bath and never any longer.

Cheers and thanks.
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hit4me

Florida, USA

Beardy wrote:
Hi there,

Generally got the baths down to between 51.8 and 53.6 degrees. During warmer weather used 1.5 bags of ice per bath (1kg/2.2 pound bags of cubed ice) to get to desired temp.
10 min in the bath and never any longer.

Cheers and thanks.


how deep were you in the bath...or how much of your of your body was covered with the cool water
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Beardy

Sorry, good question.

Covered everywhere with the cold water up to my neck, but made sure my neck was in the cold water due to recommendations about brown fat activity.

The only places that aren?t covered are around my knees as they pop out of the water. Obviously not my face.

I?m 6?1 so my legs poke up a bit. Around 6-8 inches out of the water.
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