HIT Scores at Home

Discover how these unique HIT routines muscularized the body of an infomercial
athlete.
By Andy McCutcheon http://www.drdarden.com/readTopic.do?id=3!"#$
HIT Routine A
Leg extension on Bowflex ~ Leg press on Bowflex / Lateral raise on Bowflex ~ Overhead press with barbell
Lying biceps curl on Bowflex ~ Seated triceps extension on Bowflex
Stiff-legged deadlift with barbell ~ Wrist curl with barbell
HIT %outine B
Leg curl on Bowflex ~ Squat with barbell ~ Straight-ar pullover with one dubbell
!everse grip pulldown on Bowflex ~ "hest fly on Bowflex ~ Bench press with barbell ~ #ushup on floor
!everse trun$ curl on floor ~ %run$ curl on Bowflex or on floor
&'ve always been a person who would rather train at hoe than go to a coercial fitness center( & grew up in
"abridge) *ngland) and & got y first barbell set in +,-. when & was +-( Shortly thereafter) & started lifting in y
parents' garage(
/t that tie in y life & was into the artial arts and &'d heard that weight training would a$e you into a better
fighter( &t certainly helped e( & trained consistently for several years and got hoo$ed on bodybuilding( Basically) y
goal was to get as strong as & could in all the basic barbell exercises( & even placed high in a couple of regional
bodybuilding contests(
0r( Olypia) 1orian 2ates) was a 3udge for one of those contests and he invited e to wor$out a couple of ties in his
gy( What a treat it was to experience 1orian's intensity up close( 4e was big) strong) and lean to an extent that was
alost beyond belief( &t was through 1orian that & first learned about the writings of /rthur 5ones and *llington
1arden( 4&% soon becae an iportant aspect of y bodybuilding(
& oved to #ortland) Oregon) in +,,6) and too$ a 3ob for 7ovellus Systes( & a an engineering pro3ect anager and
& often wor$ at the office 89 hours a wee$( But even so) & still find tie to continue with y training at hoe( /nd it
shows( Soe of y friends) in fact) encouraged e ten years ago to put together a portfolio and get involved in
coercial odeling(
& was thrilled when & was chosen over nuerous auditioning en for a Bowflex shoot in +,,.( / subsequent
coercial) with e holding a bow) then pulling the string and arrow into a drawn position) as the curve of the bow
then transitions into a bending #ower !od of a Bowflex achine) was a treendous success( &'ve done infoercials for
Bowflex ever since(
%hrough Bowflex) & et *llington 1arden( & was photographed for any of the exercises for his boo$) The Bowflex
Body Plan :!odale 699;<( 0ore recently) & deonstrated ost of the exercises for The New Hih!Intensity Trainin
:!odale 699.<(
*llington has haered e with the iportance of harder) briefer exercise = cobined with superhydration and
carbohydrate-rich foods = to build and sustain y uscle ass and overall leanness( When we too$ the photographs
for The New HIT) & was in y all-tie best condition( /t ;- years of age) & weighed +-. pounds at a height of > feet
even( *llington easured y body fat at ;(. percent) which is as low as &'ve ever been( /nd y uscle ass was 8
pounds ore than any tie previously(
& continue to train at y hoe gy in #ortland( & have a Bowflex ?ltiate achine) a couple of bars) .99 pounds of
free-weight plates) and a large punching bag attached to the ceiling( Below are the routines & followed for six onths
prior to the 4&% photo shoot(
HIT %outine A
Leg extension on Bowflex ~ Leg press on Bowflex / Lateral raise on Bowflex ~ Overhead press with barbell
Lying biceps curl on Bowflex ~ Seated triceps extension on Bowflex
Stiff-legged deadlift with barbell ~ Wrist curl with barbel
HIT %outine B
Leg curl on Bowflex ~ Squat with barbell ~ Straight-ar pullover with one dubbell
!everse grip pulldown on Bowflex ~ "hest fly on Bowflex ~ Bench press with barbell ~ #ushup on floor
!everse trun$ curl on floor ~ %run$ curl on Bowflex or on floor
*ach routine was done for one set of - to +6 repetitions until uscular failure( Soeties &'d wor$ up to 69
repetitions on the leg press and squat( & always oved quic$ly between exercises) especially the ones involving pre-
exhaustion) such as the chest fly) bench press) and pushup in !outine B(
#ushups were and are still a specialty of ine( &n *ngland) & once held the British record by doing +9@ pushups in a
inute( So &'ve got to pre-exhaust thoroughly y chest to a$e those pushups eaningful(
& alternated between !outine / and !outine B( !outine / was done usually on 0onday nights and !outine B on
%hursday nights( On y off-days) &'d punch the heavy bag and do y artial arts training( One night per wee$ &'d
play soccer(
/s you can probably iagine) &' pretty uch a hyperactive individual( & feel ost productive doing soe type of
exercise alost every day or night = at least) that's the way & felt until & got to $now *llington( *llington taught e
the value of ta$ing off several afternoons and nights a wee$( 7ow) & eliinate all strenuous activity on the day after
y 4&% wor$outs(
%a$ing off two days a wee$ has helped e get into the best shape of y life(
/ & satisfiedA 7ot quite( &'d li$e to add another 8 pounds of uscle) while $eeping y sae degree of leanness( /nd
& figure & can accoplish y goals by applying the 4&% philosophy to the equipent in y hoe gy(
B%he 4&% philosophy helps e to focus clearly)B /ndy 0c"utcheon says) Bon the basic factors
related to building uscle(B /ndy's uscular physique is pictured throughout the pages of The
New Hih!Intensity Trainin(