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Ellington Darden BIG Routine: Eddie Mueller Super Slow Workout Routine

Ellington Darden BIG Routine

Posted by: Paul

One of the most renowned and effective bodybuilding programs is the BIG Routine, developed by Dr. Ellington Darden. This routine has gained popularity because of its effectiveness in bulking and muscle development. In this article, we will delve into the principles behind the BIG Routine, explore the concepts behind Darden's BIG: Bulkbuilding Instructional Guide and Eddie Mueller's Super Slow workout routine, and analyze how these methodologies can help you achieve remarkable results.

Ellington Darden's BIG Routine

Ellington Darden, a renowned sports scientist, is known for his innovative approach to exercise and fitness. His BIG Routine focuses on high-intensity training and stimulation of muscle growth through a combination of heavy weights, reduced rest intervals, and controlled repetition speed.

The BIG Routine emphasizes compound movements, targeting major muscle groups with multi-joint exercises such as the squat, bench press, deadlift, and shoulder press. This approach allows for maximum muscle fiber activation, resulting in significant gains in strength and mass. Darden encourages using weight loads close to your maximum capacity that challenge you to perform a specific number of repetitions until failure.

BIG: Bulkbuilding Instructional Guide

To provide a comprehensive understanding of his BIG Routine, Dr. Ellington Darden published "BIG: Bulkbuilding Instructional Guide," a go-to resource for anyone looking to embark on this muscle-building journey. The guide meticulously lays out the exercises, sets, repetitions, rest intervals, and intensity requirements for each phase of the routine.

Moreover, Darden introduces the concept of "double progression," in which you gradually increase the weight lifted while precisely managing the number of repetitions performed. This approach ensures consistent progression and adaptability, helping you break through plateaus and achieve continuous muscle growth.

Eddie Mueller and the Super Slow Workout Routine

The BIG Routine focused on eccentric muscle contractions and slow, deliberate movements. Super Slow workouts aim to optimize time under tension, challenging muscles to the utmost with controlled, gradual execution.

Eddie Mueller the subject of Ellington Darden's Super Slow training experiment conducted each repetition at a cadence of 10 seconds for the lifting phase (concentric contraction) and 5 seconds for the lowering phase (eccentric contraction). By slowing down the tempo, your muscles have to work harder throughout the entire range of motion, ensuring maximum muscular stimulation. By eliminating momentum and emphasizing time under tension, Super Slow workouts are ideal for individuals who prefer lower-impact training sessions that are easier on the joints.

There are many different workout routines listed in the BIG: Bulkbuilding Instructional Guide book, but this is the one that gave Eddie Mueller the best results:

Squat Superset with
Dumbbell Pullover
Squat Superset with
Dumbbell Pullover
Leg Extension or Leg Curl (alternate each workout)
Dumbbell Lateral Raise
Negative Only Dips
Negative Only Chin-Ups

The results of the 6 week BIG workout Routine, was that Eddie Mueller gained 19 1/2 pounds (14 1/2 pounds of muscle and 5 pounds of fat), and added 1 1/2 inches on his arms, 5 inches on his chest and 4 3/4 inches on his thighs.


Ellington Darden's BIG Routine, detailed in his "BIG: Bulkbuilding Instructional Guide," where Eddie Mueller employed Super Slow and Negative Only Training techniques, provides individuals with a structured blueprint for achieving significant muscle growth and strength gains. The combination of compound exercises, heavy weights, calculated repetitions, and controlled movement tempo creates an optimal environment for muscle hypertrophy and overall body transformation.

If you have any questions about High Intensity Training email me and I'll get back to you with an answer as quick as I can.

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