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


ARCHIVES >>

"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

Credits

LOG IN FORUM MAIN REGISTER SEARCH
Choosing a Basic Routine
Author
Rating
Options

Dude77

In the nautilus bullettin n2, chapter 34 Arthur Jones provided a basic routine with 8 basic exercises such as squats, stiff legged deadlifts, dips etc for eleven sets, 3 times a week. He said also that the program should not be changed until the trainee is capable of performing the proper number of repetitions with a certain amount of weight,200 pounds for 15 repetitions in the squats,120 pounds for 10 repetitions in the standing press etc..
Now in the new hit book I found 4 beginner programs and all of them have isolation exercises such as leg extensions, leg curls, performed before the compound exercises. Arthur Jones said that a beginner should stuck with the basics until he develop sufficient strength before going to more advanced programs but Darden didn't said so. I'm 25yo, not new to weight training and hit but I'm not in a good shape right now. I'm bit confused, what type of program should I follow? If you have read the new hit book, should I start with the beginner programs or intermediate? Thanks in advance.
Open User Options Menu

Fatso

The Nautilus Bulletins are definitely keynote works and broke new ground but you have to bear in mind the they were written about 50 years ago. IMHO you are better using the same principles but from a more modern approach.
Open User Options Menu

simon-hecubus

Texas, USA

After the bulletins, AJ brought out the Nautilus dual-machines, which were an Iso and a Compound movement combined on one piece of equipment. So it would seem, he defied his own rules!

IF you've NEVER worked out before, then the Basic Movements are key. The caveat is that an All-Basic/Compound program will quickly leave you dick-in-the-dirt, unless you limit yourself to 2-3 movements per workout!

The trick is creating the right mix of Compound and Iso movements, so you get Stimulated but not Annihilated. I promise you, that Dr D has just such a balance in mind when he designs his routines!!

Best
Scott
Open User Options Menu

Dude77

You're probably right. I started with the beginner program in the new hit book by dr Darden. 12 sets and it's done 3 times a week, it seemed to much to me but you know what, I'm not and expert so I decided to follow it and I feel great, not overtrained at all. Sure the intensity is not that high, I go all out but I take a little rest between sets when I feel that I need it. Anyway the frequency will decrease further on with the increasing of weights and intensity
Open User Options Menu

oldbutsteady

From Dr. Darden's "Why of Less"

Gain from Jones' Guidelines

Looking back, Arthur Jones, from his more than 65 years of strength training, learned the following:

Two sets are better than four sets, and that one set is better than two.

8 exercises are better than 12.

training two days per week is better than three.

Sure, some athletes with the right genetics can grow to massive proportions on much more exercise than is recommended above. Arthur Jones himself proved that. But the same athletes would have gotten even better results if they had trained less.

Do not assume that you're an exception to Jones' concepts. In fact, you'd be better off assuming that you're not.

It took Arthur Jones more than 30 years to learn that growth stimulation for a particular muscle requires only one, properly performed, set. It took him another 20 years to understand that overall muscular growth accelerates from shorter routines and more rest days.

Decide today that you're going to reach your full muscular potential in the most efficient manner. Understand and apply the Why of LESS.
Open User Options Menu

Frank Scott

Thank you for that OBS.It has prompted me to revisit the bulletins.Good stuff!
Open User Options Menu

HeavyHitter32

Dude77 wrote:
You're probably right. I started with the beginner program in the new hit book by dr Darden. 12 sets and it's done 3 times a week, it seemed to much to me but you know what, I'm not and expert so I decided to follow it and I feel great, not overtrained at all. Sure the intensity is not that high, I go all out but I take a little rest between sets when I feel that I need it. Anyway the frequency will decrease further on with the increasing of weights and intensity


You don't need to train with brutal intensity for excellent results and you really want to keep your immune system strong during this period of time. But go by how you feel - you should NOT feel run down with a training program (assuming you are eating, sleeping, and managing stress well enough).
Open User Options Menu

Dude77

Well I'm following the book to the letter, so I train to failure everytime exept when there is a ntf wokout.
Open User Options Menu

Dude77

@oldbutsteady Sure I read that part, the 12 sets 3 times a week are for beginners or for people that comes after a long layoff and are out of shape. After this few weeks of training I'm starting to feel tired with this frequency and volume,I have been gaining strenght quite rapidly. By the way the next week the second workout will be ntf so I'm not worried of overtraining, I just follow the schedule.
Open User Options Menu

19hit

Good issues, this is exactly a point of discussion we have been adressing on Instagram. Where would A. Jones have taken us in 2020?

Dude77 wrote:
@oldbutsteady Sure I read that part, the 12 sets 3 times a week are for beginners or for people that comes after a long layoff and are out of shape. After this few weeks of training I'm starting to feel tired with this frequency and volume,I have been gaining strenght quite rapidly. By the way the next week the second workout will be ntf so I'm not worried of overtraining, I just follow the schedule.


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