Ellington
Darden's HIT Bodybuilding Workout
|
| "In simple terms, it takes muscle to lift weights. The more muscle the
person has, the more weight he can lift. Adding muscle size will always make a man stronger. Increasing his strength will always increase his
muscle. The facts are clear. If you are interested in developing the size
of your muscles, then you must train for maximum muscular strength to build maximum muscular size." - Ellington Darden, Ph.D. |
|
Exercise |
Repetitions |
| 1. Full Squat |
20 |
| 2. Straight-armed
pullover with one dumbbell |
12 |
| 3. Full Squat |
20 |
| 4. Straight-armed
pullover with one dumbbell |
12 |
| 5. Leg Extension |
12 |
| 6. Leg Curl |
12 |
| 7. One-legged calf
raise |
15 |
| 8. One-legged calf
raise |
15 |
| 9. Press behind
neck |
12 |
| 10. Behind neck
chin-up |
12 |
| 11. Bench press |
12 |
| 12. Bent-over row |
12 |
| 13. Parallel dip |
12 |
| 14. Biceps curl |
12 |
| 15. Triceps
extension with one dumbbell |
12 |
| 16. Regular
chin-up |
12 |
| 17. Parallel dip |
12 |
| 18. Stiff-legged
deadlift |
15 |
| 19. Wrist curl |
12 |
| 20. Trunk curl |
12 |
| High
Intensity Training Guidelines |
| 1.
Perform no more than a total of twenty sets of all exercises in any one
training session. |
| 2.
Train no more than three times a week. Each workout should involve the
entire body, as opposed to splitting the routine into lower and upper
body work on separate days. |
| 3.
Select resistance for each exercise that allows the performance of
between eight and twelve repetitions. Higher repetitions, from fifteen
to twenty, may be used for the lower body. |
| 4.
Continue each exercise to momentary muscular failure. When more than the
guide number of repetitions are performed, increase the resistance by
approximately 5 percent at the next workout. |
| 5.
Work your largest muscles first and your smallest muscles last. |
| 6.
Accentuate the negative or lowering portion of each repetition. Lift the
weight in two seconds and lower it in four seconds. |
| 7.
Move slower, never faster, if in doubt about the speed of movement. |
| 8.
Attempt constantly to increase the number of repetitions or the amount
of weight. But do not sacrifice form in an attempt to increase the
repetitions or weight. |
| 9.
Get ample rest after each training session. High-intensity exercise
necessitates a recovery period of at least 48 hours. Muscles grow during
rest, not during exercise. |
| 10.
Eat a balanced diet composed of several servings a day from the Four
Basic Food Groups. Protein supplements and vitamin-mineral pills are not
necessary. |
| 11.
Train with a partner who can reinforce proper form on each exercise. |
| 12.
Keep accurate records – date, order, resistance, repetitions, and
overall training time – of each workout. |
| About
Ellington Darden, Ph.D. |
| The Classic
HIT Workout
was taken from the book "High Intensity Bodybuilding" by Ellington Darden, Ph.D. and published in
1984. Darden was the Director of Research for Nautilus Sports Medical Industries and had written fifteen books prior to this one. |
