hit Dr. Ellington Darden
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- Опубліковано 2 жов 2008
- The 5-Minute Workout
Once we hit 20, the average American loses 5 pounds of muscle every decade. At the same time, we're gaining 10 pounds of fat.
That means we lose 15 pounds of muscle and replace it with 30 pounds of fat by the time we're 50.
The good news is - it's never too late to reverse this disturbing trend. The better news is that it doesn't take much time.
In a recent Growing Bolder segment, I asked Dr. Ellington Darden to create his shortest workout that can still achieve impressive muscle-building gains.
A while later, Dr. Darden invited me back to his private gym to try his routine. I made sure that I had my videographer along as Ellington instructed me through each exercise, repetition by repetition. From the first exercise, you'll see that it didn't take me long to feel my 56-year-old muscles contracting and stretching - with the necessary intensity - to become bigger and stronger.
Five minutes, two or three times a week, may be all you need to improve significantly your strength and fitness. - Спорт
On the 8th day, God gave us the Nautilus cam
Dr. Darden is awesome and not just cause he's my dad!
Simple, brief and efficient!
This is cutting edge. THREE EXERCISES to total failure once a week. And it works.
If it wasn't for Dr. Darden's book on Natilus I would have never discovered HIT.
It was him that got me started on HIT. The only difference now is that I split my routine and I usually try to catch my breath before moving to the next exercise. I just don't want my exercise to turn into a cardio; whereas I fail cardiovascularly before my muscles does.
Awesome vid. thanks for posting it.
since making this video some years ago Dr. Darden has invented a new stimulus protocol he has dubbed negative accentuated 30-30-30. It takes muscles beyond positive failure into 30 seconds of brutal stimulus. However, it will not work if you do not allow sufficient time to recover and grow stronger. It may take 7 days to 2 weeks. I am 61 and still getting stronger and bigger after 6 years of training.
@Old Skool Bodybuilding Routines even hits up videos on Ellington Darden. Doesn’t just save his bullshit for Mike Mentzer videos, nope this tool known as old Skool bodybuilding who by the way uses testosterone raising compounds, Will find any video that doesn’t advocate high-volume training and talk shit about it
bought this guys book last month, love it taught me a bunch, and my numbers improved significantly
This was very helpful to see it in action. Thanks
finding a video of a workout supervised by Ell is rare, I wish I could find videos of the workouts of the subjects in his books, or even the Colorado Experiment, wouldn't that be interesting!?
I second this !
I did give my right testicle to be exact..lol - jk - Mike was awesome and so is E.Darden - the true minds of this sport - I am just trying to carry on the torch thats all - gonna compete in 8 week and will present on stage how a HIT body can look like ! - MR
Slow movement is actually more intense than faster movement, much safer too. It takes me 1:10 min. to do 8 reps on a Leg Press. Arthur Jones (that's how he trained Viator)and Mike Mentzer later in their career found out that slow reps are more productive. While Dr. Darden had always been training people in a slow fashion.
You got good shape in the profile pic, did you do HIT?
I did Superslow 2xW, 2yrs,no warmup. Less reps, but same set times as ED. Besides rapid gains made at the beginning of a program, my total workload went up every workout for the entire 2yrs; no pulls, strains, etc, to interrupt progress. Going from cold to failure is no big deal when the weight is so light & the set is so long: 60secs, compared to what's often 10secs or even less.There's a good warmup in the 1st 30secs of relatively low intensity before it begins to require truly hard work.
Dr. Darden, if I could modify your program slightly, it would include leg press, chest press, and chin-ups or back row. This would include all the major groups.
I made my best progress on Ellington Dardens 30-30-30 program. Full body once every 6 or 7 days for FULL RECOVERY!
Even better than this protocol of building muscle is John Littles' Max Contraction and Omega set training. Actually it is quite amazing!
Good job Mark
Dr. Darden is still in very good shape. When he was in his 20s, he had a superb competitive body. And I admit it, I was a teenager at that time and he was my dreamboy!
Gayyyy
Is that the best you can come up with? Of course I’m gay. It’s your problem , not mine.
I think this is a great idea. Even if it isn't necessarily optimal for bodybuilders, this routine would make a huge difference to the average sedentary person who absolutely will not commit to grueling two-hour workouts two or three times per week.
I would modify the program slightly to include leg press bench press or dips. And chin up or bent over row. This would encompass all the major groups
@@adriandevon2843 Did we watch the same video?? Leg-press is the first exercise. 😀 And I don't see the point of your other substitutions--what's there is already fine for the bare minimum. But I would swap the pullovers with a compound pull that does biceps.
@@FrogmortonHotchkiss absolutely 👍👍
Anybody who thinks you can't grow off of that workout with a calorie surplus and plenty of protein is kidding themselves.
Oh yeah, and I would tend to add in protocols like rest-pause and forced reps just to get the most out of an extremely short, infrequent workout.
10 sec cadance both ways is much more effective. I work out each body part once every two yes two weeks for full recovery.
i would advise one light warm up set before these 3 exercices,otherwise this is a great workout 3x a week this would put on some decent muscle and strength.
My only criticism of E. D he doesn't talk about warmups
It seems like both Darden and Mentzer 'refined' their various programs over the years, and it's remarkable how similar the refinements are. If you read some of Darden's books from the early '90s, you'll see he had a lot more training prescribed. Gradually, he's been advising less and less - only 5 sets, 3 times in 2 weeks in The New HIT.
Mentzer figured the same thing - 3 exercises, once a week in The Wisdom of MM. If properly applied, either program will produce results.
ahh i see your point and how this could stimulate more growth in lats .
it hits the lats
i would probably add a bent over row for upper back on machine if possible also if you replace that 2nd exercise in this video with palm in pulldown on machine u would same muscle but also work out the biceps as same time
Super slow set eg Squats, followed by a regular speed 10 rep set = awesome... btw your superset for Pec deck-Bench is awesome. I did it with a pair of 60's then no rest Bench 185 and made it to 6-7 reps. Spotter dropped the quarters and H pumped out 8-9 more. Then Biceps a nd finish with Dips: End of chest workout
@Meshwork123 I think the main reason a lot of these guys don't develope a lot of muscle as they age is perhaps they're part of that 'calorie restriction with adequate nutrition' crowd who try to minimalize their base metabolism in the theory that they'll age slower.
Not excessively of course since they want to reap the benefits of exercise, but not pushing muscle growth and calorie expenditure to max levels either.
Even though the lat pullover machine takes tension off the triceps compared to doing it with a weight in the hand, wouldn't it still warm up the triceps for the following bench press (pre exhaust?) since you have your hands on the handle and since the long head of the triceps performs shoulder extension of the humeri?
Wouldn't be any bicep work in this.
I think the subject is new to this. You definately don't want to push them to failure yet. Three times a week is doable as long as you can recuperate fully from it. Beginners recuperate faster than advance.
a rowing movement or chin would be better than pullovers as this would also bring some biceps work into it
Slower reps / longer set times use lighter weights: Warmup weights in 'normal' program. Fair to say 1st couple reps -are- a warmup. Point here: Do -something-. A lot's left out that can be added later if interest keeps up. It's not really BBing or athletic training, just protecting larger muscle mass in middle & old age. I agree: Row instead of pullover hits biceps. Pullover isn't best choice here.
Deffinitely some old school Nautilus style heavy duty. What about the activation of fast twitch muscles. Also, have you seen New Motion Machines? Opinion?
Ellington Darden worked with Arthur Jones, the inventor of the Nautilus machines, and Mike Mentzer more than 20 years ago. Following Jones, he was one of the first to recognise one's potential for muscular growth through the genetics of muscle length; he was also pioneered with Jones the importance of brief, regular high intensity exercise.
Those who judge him based on his appearance today are totally ignorant. Of course his body has aged - but his mind certainly hasn't.
@jrhafelein Yeah I really want one of those machins, I don't like doing it with a dumbbell and you don't get resistance through the whole RoM (would like to work a 180 not a 90)
Looks bit like the big three minimum workout John Little recommends. May not get you built like a Mr.Olympia but for an average person, could build be good for overall strength and longevity.
Excellent workout for nursing home patients...
Larry David!!!
@MyTrumpton hehehe
Well, tomorrow you'll be sore here...Day after tomorrow you'll be sore here, and here...Day after that you'll be sore here, and maybe a bit here...
Couple more days and you'll be ready for more punishment.
Stress - recovery- specific adaptation, because of this physiological fact we have known for decades that EVERYTHING works for a while (about 12-weeks) which is what you are witnessing here. Then you have to ask the real question. What STRESS is both practical and most importantly sustainable for what I am trying to accomplish?This guy has been touting this basic dribble for decades. His basic problem is, that like his mentor Arthur Jones he has tried to convince the real world (the one outside a controlled university campus) that it is a one stop solution for every sport or physical activity ever invented, when it was shown decades ago that it is simply not, regardless of how many PHD's you may have. At best, it would be suitable for an aged care facility. Sorry for any offence but BS should be called out.
Who says that working out should be fun. The reason you work out is to get results. The quicker I'm in and out or the gym while getting the results I'm looking for, the better. People that spend 3 - 4 hour in a gym need to get a life,
@Greg Pettis coming from a HITter, back to gaining 5lbs a year.
Criticisms: the pulling exercise should involve the biceps, i.e. chin-ups or lat pull-down. I might want to add calf-raises. Not everyone cares about having a thick neck, but in my opinion skinny calves can look odd with even moderately well-developed thighs.
Also, I agree with xanthromera that 2-3 X per week is excessive, especially for most elderly people.
I do a similar short workout once per week and have seen respectable results.
A great video and a great mind behind it - Dr. Darden knows is (S)HIT and is one of the authorities in exercise science - for more HIt videos check out my channel guys - I am updating my latest deadlift clip tomorrow! -MR
Sure ,LVAC on Flamingo and 215 - I train about 15 people on daily basis. Try to get some time off from your job and Mcdonalds and meet me there - LOL - MR
@Baldr21 Why don't you look into his bodybuilding past instead of making ignorant remarks.
Mike worked with scientific equipment to prove it was more efficent. I dont know what your talking about. There are countless photos of him wearing "Stuff" to calculate the data. Read his books he clearly knew the science behind the method.
I read one of your books about 35 years ago.. you sad NOTHING about warmup or stretching. H I B B was good thougha nd I hit the weights just 2 x a week and it worked. Never did like the Tri set like Leg press- Leg Ext and thenb Squats.. no rest bet sets. IMO recipe for a heart attack if you are older like over50. Other than that, I like your common sense approach
Ellington Darden has one thing and only one thing on his mind: promoting Ellington Darden (Southern drawl notwithstanding).
I think that Mentzer had it about right back in the early 90s when he recommended training 3 times a week on a push/legs/pull protocol. I like the fact that Darden recommends training 3 times a week, but I think that full-body routines are a bit too much.
Spade having the nerve to critique people the caliber of Arthur Jones or Darden is absolutely hilarious ...LMAO - You dont have to have a great physique to know exercise science - it certainly does help to promote the idea but its not essential. MR
then don't do it
@mmmeijer01 Franco was a chiropractor, not a real doctor.
I thought exercises like the leg press were bad for the joints!
Every exercise is bad on the joints tendons and ligaments
Rather than a pullover you are better off doing a seated row or lat pulldown. Pullovers don't give the trainee any bicep or forearm stimulation.
HIT takes the fun out of working out. Plenty of people build good bodies, and they enjoy the process of working out, too. That's how it shoud be -- not super short workouts that make you feel as if you're about to die.
Out of all the different weight training I have done I get the most benefits using HIT. It's the hardest, most efficient and effective way to gain strength and size.
@Old Skool Bodybuilding Routines check!!!
A monumental error to have someone do a pullover rather than a row or lat pulldown with such a brief routine. Trainee gets no stimulation to the biceps or forearms. Darden still has an irrational attatchment to nautilus.
Also if this old boy did this routine 3 times a week, he would never recover in time to gain meaningful size or strength.
ok so enlighten us who in your expert opinion is a real fighter since you obviously have such disdain for men who actually train to fight I have immense respect for boxers but to go out of your way to insult mixed martial arts like that really rubs me the wrong way.
Respond to this video...
He probably ruined his workout by running the next day.
1/Tell him to stop groaning. Relaxed, free breathing is relatively silent, more productive long-term, & safer. 2/ For as hard as Mark makes this out to be, he isn't breathing the way you do on the last rep to failure on the last exercise. Give this more weight or make him do more reps. I wanna hear some desperate panting, damn it!