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This document introduces a new muscle-building training system called The New H.I.T. (High Intensity Training) developed by Ellington Darden. It references the philosophy of Arthur Jones who said the best way to build muscle is to do the opposite of what bodybuilders recommend. The system will be described over 5 articles that can be accessed by registering at a website.
The first article describes how the author and a training partner David Hudlow decided to do an "upside-down bodybuilding" experiment based on Jones' philosophy. Their program involved doing the opposite of popular bodybuilding practices like bulking then cutting or high-protein diets. It was organized into 4 phases over 6 months to provide
This document introduces a new muscle-building training system called The New H.I.T. (High Intensity Training) developed by Ellington Darden. It references the philosophy of Arthur Jones who said the best way to build muscle is to do the opposite of what bodybuilders recommend. The system will be described over 5 articles that can be accessed by registering at a website.
The first article describes how the author and a training partner David Hudlow decided to do an "upside-down bodybuilding" experiment based on Jones' philosophy. Their program involved doing the opposite of popular bodybuilding practices like bulking then cutting or high-protein diets. It was organized into 4 phases over 6 months to provide
This document introduces a new muscle-building training system called The New H.I.T. (High Intensity Training) developed by Ellington Darden. It references the philosophy of Arthur Jones who said the best way to build muscle is to do the opposite of what bodybuilders recommend. The system will be described over 5 articles that can be accessed by registering at a website.
The first article describes how the author and a training partner David Hudlow decided to do an "upside-down bodybuilding" experiment based on Jones' philosophy. Their program involved doing the opposite of popular bodybuilding practices like bulking then cutting or high-protein diets. It was organized into 4 phases over 6 months to provide
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If you are ready to get serious about achieving the muscular size that you have always wanted. Train now in the most efficient manner with the The New High Intensity Training, by Ellington Darden, PH.D.
The Accomplished Man brings to you this system in a series of five (5) consecutive articles: #1: Do The Opposite: Turning Bodybuilding Right Side Up #2: Getting Lean: A 2-Week Quick Start #3: Loading and Packing #4: Progressive Training #5: Customized Workouts
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The first article Do The Opposite: Turning Bodybuilding Right Side Up follows, starting on Page 2. SYST E M TH E BEST M USCLE-BUILDING YO U'VE N EVE R TRIE D TY SI IN N N Wrc GH TE AI THE NEI HI( IN TR EXPLOSIVE.G ROWTH WO RI(O UTS ADVANCED BODYBUILDING PROG RAMS FAST RESULTS AT HOME OR IN THE GYM ELLINGTON DARDEN/ PH.D. ..DO THE OPPOSITE!'': TURNING BODYBUILDING RIGHT SIDE UP ,# I L^ll I 13r"1r1\r a.* A a!crft* trf r frf *ir Lt;NlaSlJ 1l:t! ARTHUR IONES HAD an intriguing take on the ideal workout and diet plan: "If you want to know the truth about exercising and eating, prepare a list of the most relevant questions. Now ask these questions to a bodybuilder-the biggest, strongest bodybuiider you can find. "Make note of the bodybuildet's answers-then do exactly the opposite. "If he says right, go left. If he points down, climb up. If he mentions fast, move slow. At the very least, applying the opposite for each of his an- swers will be closer to the truth than will be his original responses." As I'm sure you've noticed by now, Jones is an entertaining storyteller. When Jones would make his pronouncement about doing the opposite of bodybuilders, fitness-minded people in his audi- ences always enjoyed a good laugh. The body- builders in attendance, however, didn't react that way. They'd usually sit quietly for a moment, di- gesting what they'd heard, then tighten their lips and shake their heads. But some bodybuilders realized that Jones was right. A few even reached out and tried to learn what Jones was willing to teach. I was one of those bodybuilders in r97o. In part I, I chronicled some of my experiences with Jones, which eventually 1ed to my researching and writing dozens of books about hi gh -intenslty training. But no matter how much I wrote, my message was diluted by the array of books, articles, and videotapes that preached the contrary. As I said ear- lier in this book, the propaganda is worse today than it was two decades ago, simply because there are more magazines and Web sites feeding a popu- lation that is more interested in the subject of building muscle. I see thousands of bodybuilders in my travels who are upset because they aren't getting the de- velopment they had expected from their training. When confused, they naturally look to bigger, more advanced bodybuilders for advice. Each time I observe this, I'm reminded of Arthur Jones's do-the-opposite philosophy. It was with that in mind that I teamed up with a buddy in Gainesville. Florida. But first, a litt1e background is necessary. Time for Change In 1986, Jones sold Nautilus to a group in Dallas, Texas. Being originally from Texas, I decided to join the new company in Dallas. Jones started another business, called MedX, which focused on comput- erized lumbar-spine strength testing. His new op- eration was located in Ocala, Florida, which was 6o miles west of Lake Helen. Ocala was also near the University of Florida in Gainesville, where Jones planned to do research with his lumbar-spine ma- chine. The new Nautilus management group in Dallas struggled for several years. Nautilus was sold again-twice, in fact. By r99o, I'd had enough and moved back to Florida. I settled in Gainesville, where Joe Cirulli had the largest, best-equipped fit- ness center I'd ever seen anywhere. I'd supervised several major fat-loss studies in 1985 at Cirulli's c1ub, so I knew that the Gainesville Health and Fit- ness Center would be an ideal location to continue my research and writing. That's where I met David Hudlow. Hudlow grew up in Georgia, started strength training and body- building when he was in high school, played football for a while at Georgia Tech, was in the U.S. Marine Corps for 3 years, and ended up at the University of Florida, where he was majoring in chemistry. At the fitness center, he had a part-time job as a super- visor in the strength-training area. He was familiar with Jones's writings and my books. As a result, I frequently asked him to help with the tests and measurements of the people par- ticipating in my exercise and diet studies. He was precise and reliable, traits that weren't easy to find among the roo or more instructors at the fitness center. As Hudlow and I became better friends, I could ";l*'"|:iil {}i:iri}lit'fHi"r T'Ultt"i:I';* H**T}1-l::,}I}il.l ;:;- : i ,,-,.- . ,' .i Jl tell he was frustrated by his own personal training. In fact, like many bodybuilders I had been associ- ated with in the past, he had reached a plateau and was baffled as to what to do. I invited him to attend the next Arthur Jonesz\4edX seminar, which was held the following Friday near the campus. Jones began his presentation with his do-the- opposite story, and Hudlow found himself inspired to train hard again. Hudlow and I decided, over lunch, that we'd turn his motivation into a multiple- month experiment to document exactly what was happening to his body. In time, we started referring to the project as "upside-down bodybuilding." We hoped for some impressive results to show that we were on the right side. When I met David lludlow, he was a student at the University oI Florida and a supervisor at the Gainesville Health and Fitness Genter. Negative Exercise and Soreness $\o $ egaiive exercise, if you aren't used to it, will make * ol,$ you very sore. The soreness results from several factors. First, negative exercise involves more muscle fibers. Second, because of the greater number of muscle fibers, a deeper inroad into your starting level of strength is pos- sible. Third, negative exercise provides more stretching to your muscles and connective tissues. You feel negative-induced soreness sooner than you feel normal, positive-negative soreness. Not only does it occur sooner, but it goes away faster. Don't be afraid of soreness. Simply work through it and use it as an indication that you are stimulating your The Upside-Down, Right-Side-Up Chal lenge Here are the popular practices we wanted to prove wrong. r Bulking up, then getting lean r High-protein, Iow-carbohydrate eating r No emphasis on water drinking r Long workouts r Split routines r Frequent, daily training r Fast-speed repetitions r Exhausted recovery ability And these were our do-the-opposite alterna- tives. r Getting lean, then bulking up r High-carbohydrate, low-protein eating r Emphasis on water drinking muscles to grow at an accelerated rate. More rest on your part is an absolute necessity during periods of negative exercise. lt's very easy to overtrain. Try to get to bed an hour earlier than normal, especially on your workout days. Make certain that you're eating your quota of calo- ries each day. Drink plenty of fluids and water, because water is instrumental in the muscular growth process. lt also helps prevent muscle cramps. lf your muscles are prone to cramps after heavy negative training, you prob- ably need to take in more fluids. lt's especially important to drink B ounces of cold water immediately after your workout. r Brief workouts r Whole-body routines r Three -times -per-week training r Siow-speed repetitions r Rested recovery ability Then, we organized our program into four seg- ments. r Phase I: Getting lean r Phase II: Loading and packing r Phase III: Progressive training r Phase IV: Customized workouts The entire course, presented in the next four chapters, stretches for almost 6 months. It provides a practical application of all the HIT principles. Review the chapters carefully. They just may be your ticket to what I promise on the cover and in the introduction of this book: body transformation through explosive muscular growth.
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