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


"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.


Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy


Killing Fat Routine


Hi Dr. Darden,

First time poster. Thank you for all the great books and training advice over the years. I recently read the "Killing Fat" book and figured I would give it a try. I normally do a HIT full body routine consisting of 5-6 sets in the routine (one each) and I rotate through three different options as this works with my recovery and life schedule. I am interested in the bodybuilding aspect as I am fairly lean. The example of the bodybuilders who completed the 2x week doing 8 sets and eating plenty of calories was what I followed. It ended up being too much. In your experience if a person normally does around 5-6 sets would that translate to around the same number of sets using 30-10-30? Less than say 5 sets seems very low. Or perhaps would you advise around 8 sets once a week. I realize the bodybuilding aspect was not really covered in your book however any advice on this would be greatly appreciated.

Open User Options Menu

Ellington Darden

Here's what I would recommend. Drop your routine from 8 exercises to 7. Then, instead of training 4 times in two weeks, try 3 times in the same period of time. That extra rest should put you back on the road to progress.

Open User Options Menu
H.I.T. Acceptable Use Policy