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The New High Intensity Training - Ellington Darden

The New High Intensity Training

Paperback Published: 30th September 2004
ISBN: 9781594860003
Number Of Pages: 272

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Certain to become the bible of HIT-the training that revolutionized lifting with shorter, far-more-intense workouts-New High Intensity Training by Ellington Darden is the last word on how to achieve explosive growth safely, without steroids!

For many dedicated bodybuilders, the weight-lifting theories of Arthur Jones are gospel. It was Jones, the inventor of Nautilus exercise equipment, who first discovered that short, intense workouts could produce better results than the long, high-volume workouts then in vogue.

Even though research into Jones's methods has proved them correct, a number of high-profile strength coaches use HIT to train their athletes, and the bodybuilding magazine Ironman does HIT-based features every issue, there still are no major HIT books in stores. This new book-by champion bodybuilder, exercise researcher, and best-selling author Ellington Darden, who is a Jones disciple and friend-shows lifters how to apply the master's teachings, along with some new HIT concepts to achieve extraordinary results.

At the heart of the book is a complete, illustrated, six-month course for explosive growth. Exercise by exercise, workout by workout, the reader is shown precisely what to do, and perhaps even more important, what not to do. Charging that too many bodybuilders follow a more-is-better approach-too many exercises, too many sets, and too much frequency-and rely on steroids to compensate for depleted recovery ability, Darden shows why HIT, steroid-free and healthy, is the best way to safely build muscle. Finally, the exercise religion Arthur Jones founded, and Darden fine-tuned, has its bible.

Needed now : another revolution
The Arthur Jones wayp. 3
The blue monster and massive musclesp. 11
The youngest-ever Mr. Americap. 20
HIT happens!p. 29
How HIT humbled Schwarzeneggerp. 39
The anti-Arnoldp. 47
Not your average plain-Zane armsp. 52
Military musclep. 60
Mentoring the Mentzersp. 67
Intensity, form, and progression : getting your priorities straightp. 79
Duration, frequency, and orderp. 86
Recovery, layoffs, sleep ... and the importance of saying nop. 92
The not-so-secret exercisesp. 96
Basic routines for beginners and intermediatesp. 130
Advanced techniques : push, pull, and surprisep. 137
Hips and thighs : shocking your strongest musclesp. 145
Calves : "work 'em as hard as your arms!"p. 149
Upper back : the positive effects of direct negativesp. 153
Shoulders and neck : how to dress for successp. 158
Chest : powerful pectoralsp. 164
Upper arms : loading your gunsp. 169
Forearms : bundles of steel cablesp. 175
Waist : etching a six-packp. 180
"Do the opposite!" : turning bodybuilding right side upp. 189
Phase I, getting lean : a 2-week quick startp. 193
Phase II, loading and packing : volumizing with creatinep. 198
Phase III, progressive training : adding calories and a little SuperSlowp. 204
Phase IV, customized workouts : mixing, matching, and maxingp. 208
The HIT squad : addressing criticismp. 217
HIT bits : smoothing rough edgesp. 225
"I would've trained less" : Arthur Jones looks backp. 232
Table of Contents provided by Blackwell. All Rights Reserved.

ISBN: 9781594860003
ISBN-10: 1594860009
Audience: General
Format: Paperback
Language: English
Number Of Pages: 272
Published: 30th September 2004
Publisher: RODALE PRESS
Country of Publication: US
Dimensions (cm): 27.5 x 21.2  x 1.7
Weight (kg): 0.69
Edition Number: 1