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The New H.I.T.

Explosive Growth: # 1- Do the Opposite


Brought to you by: The Accomplished Man: Reaching Our Physical Potential

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
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ELLINGTON DARDEN/ PH.D.
..DO
THE OPPOSITE!'':
TURNING BODYBUILDING RIGHT SIDE UP
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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.