My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. The relationship between nutrition and exercise training was less understood in the 1970s. Im not trying to be antagonistic. Do Your Hormones Affect Weight Gain and Loss? Hit is for people who dont really want to workout and diet but still want a great body. As you inhale, lower the dumbbells until you feel a stretch in your shoulders or chest muscles. The specific amounts of food you eat will depend on your goals. One work set to complete muscular failure per exercise Yes, they understood the value of protein, but some of their meals back then would be disapproved of today. I was stronger every workout. In February of 1995, he finally arrived at his ultimate routine. It works just like any other workout if you do it right. Ive seen guys train with heavy duty and they all look like they dont lift due to the low frequency of the training. Lower your hands to the ground in front of you, and with your entire weight on your hands, push back your feet so that you are on your toes and hands in a push-up position. It promoted the idea that you only train once a week or two weeks in some cases and youll build a body of a Greek god. Mike believed that less is more when it comes to training. All hitters are either pencil necked dweebs or fat old slobs. In addition, frequent training improves the recovering capabilities of the organism. I don't drink any alcohol or any other drugs. Mike Mentzer said carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Pics? Cole Wright, Springfield (39-6) 2. They Hire Chemists. Going always to failure is wrong, you simply cant tolerate it without steroids. If you dont give your muscles enough time to rest and fully recover, you will not only stop making progress, but you could lose muscle if you over-train for too long. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. Load at least 70% of your maximum pushing capacity. It isnt that complicated. Dont get your info from poorly summarized third person articles that miss many of the important details of the HIT method. Mentzer recommended eating various fruits every day. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. No Mentzer male lasted into their 50s. It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. In fact when we discussed it Mike simply said dont get too hung up on it. 45 years old, 510 tall, 230 pounds with 11 percent body fat. Training heavy for 1 set helps more than doing 5 to 15 at medium weight. Hitters are so emotional. Return the weights to the centre once youve completed the desired reps. Start with loading weights on the sled. Mike rest in peace brother. Now, at 45, I am in and out of the gym in 10 to 15 minutes once every four days unless I have to wait for a piece of equipment, but I try to go on off peak hours, and my results (both in weight lifted, and muscle gained) are blowing away anything I ever did in my 20s and 30s, using only a BCAA supplement and Creatine. He was a two-time Mr. America winner and a four-time Mr. Universe competitor. This is exactly the message Mike Mentzer promoted! The good thing about it is you certainly do work intensely. By utilizing a large number of muscles at the same time, you promote the release of essential anabolic hormones that are vital for increasing strength and muscle mass. Oh thats right. If thats not the case, you are either a genetic freak, a beginner or your intensity is not that high. Which is what Mike said, as trainees advance to eliminate isolation moves. In order for adaptation to occur, there must be stress. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. Training to failure compromises the cns too much. The majority of bodybuilders of the many decades built their bodies with a good amount of volume. Tue. Too long workouts and too many reps only force the muscles to adapt if youre already on roids. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for, , working out for short periods using heavyweights., According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. Macronutrients, protein, carbs, and fats were all present in Mike's well-balanced diet. Keep your back straight, knees bent, and feet at a shoulder-width distance. WebBuilt High-Intensity Training the Mike Mentzer Way Beyond Brawn Power to the People! at least 2 weeks for your body to readjust. All of the participants were able to build muscle and had amazing fat loss results!! Period.. And turns out theres a different article glorifying minimalist training. The Mike Mentzer workout is a high-intensity training program desi. When it came to training, Mike Mentzer was a great advocate of the Heavy duty method. The method focused on Doing exercises with maximum loads, and doing them till failure in most cases. He would pick a weight that he could lift for 6 reps, and once completing 6 reps, he would go for a few more negative reps. Heck man, any one of those routines will work for a natty, of course until they reach their genetic potential. Too hard on the CNS. Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. but a month ago I got in a fight with one. If you are doing this correctly, as a natty, you will literally feel yourself growing after your first workout. : It can lead to overtraining. I understand that results are proportional to the intensity of effort put forth, I understand the intensity and volume coexist on an inverse ratio, and I understand that intense training must be kept relatively infrequent. Dont worry, I will explain all of these training methods in great detail below. Buy Arnolds encyclopaedia on bodybuilding. Wed- Back and arms. Thats why his Consolidation Routine is basics focused. WebGet this Public Opinion page for free from Wednesday, June 4, 1969 URS - Sem-privit 2 fa and 7 to p.m.; maternity, 9 a.m. to 9 p.m. Mentzers dead. Wow. HIT is by far the best way to build solid muscle quickly and safely for natties. The people who are saying Heavy duty does not work are the people who does not push them up to true failure or not eat or sleep good enough. The USC Trojans will likely get to the NCAA Tournament if they win two more games this season. From my own experience as well as friends, we all overcame our plateaus with HD. Lower the dumbbells back to the starting point. He was the Illinois state shot-put champion and third runner-up in the discus. If you reach the upper-limit of your potential and cant add any more to the load and have tried reducing volume and frequency, then you could look at other ways to make training more difficult. That tells me all I need to know. It is just very tempting to equate 2 hours in the gym with work when youre really overtraining. I kicked his ass.. Webmike mentzer shoulders. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. Look at Ellington Darden for instance, built his body with volume. Arnold Schwarzenegger - 25 sets per exercise (for example for chest - 25 sets bench press, 25 sets incline press, 25 sets pek deck) OR. Due to the resurgence of rest/pause training we present the following excerpt from Mike Mentzer's Heavy Duty Journal. Where are the big hitters? Talk about throwing in the towel! So yeah youre kind of right, bodybuilders use volume. Im just going to say flat-out I dont think you know what youre talkin about. Shop eBooks and audiobooks at Rakuten Kobo. However, he was on steroids like the rest of the bodybuilders that he was competing against {more here}. Engage your core muscles and press your feet into the floor. Simple. Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. WebThe Mike Mentzer Ideal Workout Routine Workout 1 - Legs Leg extension 12-20 reps Leg press 12-20 reps Calf raise 12-20 reps Sit-up 12-20 reps Workout 2 - Chest and Back Flat dumbbell flye 6-10 reps Incline bench press 1-3 reps Overhead cable pullover 6-10 reps Reverse-grip lat pulldown 6-10 reps Deadlift 5-8 reps Workout 3 - Legs This man owns a large gym, he used to compete as does many of his members. No, it really is not. He wrote: Earlier this year, I received a phone call from David Staplin, a writer for my web site. Some arent. Once loaded, push the sled explosively with all your strength as fast as you can until you are unable to move it. For anyone reading this who is on the fence abouot HIT High Intensity Training Heavy Duty get teh actual HIT book (Amazon has it) and read it, then follow it. Instead of using pre exhaustion, do only the compound movements and use more weight. Well in the high intensity low-volume workouts every person Ive personally trained as well as myself have always gotten stronger and bigger faster than any other type of routines that we have done. Ive been doing HIIT for years. His training style was basically developed from high-intensity Mike Mentzer is a legendary bodybuilder from the 1970s who won the Mr. Universe contest in 1978 and eventually won that title with a perfect score.. Mike never said pre-ex was a must! When they could and should have completed 2-3 more reps. That is what triggers growth and is the essence of Heavy Duty. What he should have gleaned from this is that if you were able to do a set of eight reps with your 1RM c(onstant) lbs, and the ischaemia increased, you become only capable of doing seven reps. I guess itll always work for me as long as Im a human being. Compound exercises combined with machines The hit proponents try to keep selling hit but if it really worked, it wouldnt need selling. I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. mentzer did not care about his health. Hence natural bodybuilders most concerned about recovery and unlike steroids user, the excess hormone they are putting in from outside, those hormone will make sure their recovery even though they over training, Hold a barbell with an overhand grip at shoulder-width outside yur legs. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. You trained on Heavy Duty for 2 months and you claim it doesnt work? WebMike Mentzers Chest and Back Workout. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. That depends solely on your recovery abilities i have found that 1 or 2 or 3 days its all i need depending on the parts i ve worked. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. Its the laws of nature the dictate training requirements. Fri- Legs and shoulders. Mike believed that when it comes to training, less is more. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. The concept is thought provoking, innovative and is a great mass-and-strength plateau buster.Where is it ordained that one rep of a set must be followed immediately by another? And every friend that I put on the program saw amazing results in a short amount of time except for one who would not follow the program and not rest enough and not eat enough. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. You truly are an IDIOT!! As for heart issuesit ran in the family tree. Youve already shown how clueless you are, with foolish statements and name calling. See my post above. Webdavid goggins sleep routine are scott jennings and peter jennings related Why? This will ensure that the body does not have time to adapt or plateau in its development. Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. Before you go sprouting information,name calling Mentzer fagsbest you get your facts straight. Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. takes at least 3-4 weeks to begin losing strength/muscle on avg. In the late 80s to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. If you are man enough to have the will, psychologically and physically to do the work, Heavy Duty is the way to go. It is based on the principle that you should only train to the point of positive failure. A base of compound movements like 30%, and 70% of isolations exercise. Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe 2. Not everyone needs 1-2 sets every 2 weeksMike never claimed that. It consisted of very few exercises per workout, each performed for one set only. Over training is real if you arent on gear it takes a leap of faith to unlearn all the volume BS youve been reading about and using all these years. Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. F. the movement is natural, corect as posible and do not stress the negative part The reps build fluid in the muscle, not muscle fibers. When he switched to hit, he didnt get any bigger, in fact, he lost size. Stand or sit upright and keep your back straight. The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. Sure he was on roids. People that say HIT doesnt work for natty are simply not reading the actual manual written by Mentzer or if they are, they are not understanding it. Hes six feet under. This no holds barred article contains uncensored opinions on strength training, muscle building, diet and nutrition from many of the lifting industry's top names. In the 1970s, when most bodybuilders adopted low-carb diets, Mike typically consumed 200 g of carbohydrates daily. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for Heavy Duty, working out for short periods using heavyweights.. WebSadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. There is too much Bro science that floats around gyms, forums, and the internet. Mentzer wasnt afraid to express his rather It is best for breaking out of pleatues and it will work best if you modify it a little. I am 54 now. Just starting HD as of tonight or rather one of mikes workouts http://www.bodybuilding.com/fun/becker22.htm Greg walked away knowing that hit was a load of shit. Volume works. I am a steroid free athelete and heavy duty was a life changer for me. None. I dont see the above as rhetoric. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. Later in Heavy Duty II he cut everything to a single isolation/compound set..Mon- Chest and Tris. Moreover, many of the athletes that he trained were not natural as well. Since its volume that built the best bodies ever, drug free and enhanced. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. Period. HIT gives you great gains and incredible strength. Start training a muscle group every seven or ten days. After several months of unbreached progress with the new frequency protocol, he weighs 237 pounds with only a slight increase in fat, and hes still increasing in strength at a rate of ten percent per workout.. If hit really worked worked you wouldnt be trying so hard to defend this con. There is no further debate. All bodybuilders are con men. They all, do multiple sets. Your email address will not be published. HmmNaturals do better with higher volume and moderate intensity, so why is there another article on this site called The minimalists guide to bodybuilding: Do less, achieve more? Skip to content. Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. When he was Well I swing between 250-260#, and Ive been a staunch Heavy Dutyer since 1978. WebAwards. However, after a few weeks, you will feel mentally drained. Most important point; do a 4-2-4 cadence until failure and wait a week for each bodypart. Wow !! : Once a week is all you need. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldnt last more than 20 minutes in order to achieve maximum muscle stimulation. Some are. Here's the Mike Mentzer version, also popular as a strength technique: using a weight that would allow one all out maximum rep, he would then rest for 10 seconds, Burpees are a very effective high-intensity upper body exercise that help develop full-body strength and endurance and offer result-worthy cardio training. I dont know about the extremes of HD Vs. high volume training, but from my own experience I think there may also be a physiological difference for older men. Mentzer preferred heavy weights for his exercises and used drop sets, rest-pauses, and pre-fatigue techniques to complete his workouts. But most people are lazy, in effort and application, wanting someone else to give them all the answers. Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them? Hit has been around for 50 years yet it doesnt really stick. High volume dont work, 20 rep squats dont work, HIT dont work, make up youre fucking mind. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. 5. All. If youre gonna get a book. Those HDII techniques are about as valid as Zanes 20 sets per body part. I do think this way of training works. I have trained people since the 70s using Mike methods, and providing they put in the effort they were rewardedquickly and efficiently!!! So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Nothing works for natties according to you. Keep your knuckles facing up and thumbs inside. Hardgainers, to the tune of #5 in 2 weeks was the norm. : Perform only one heavy set for each body part, rather than multiple sets. One of his most recent books, Fat Loss Break Through, had a group of men and women doing 90 second reps (ONE SET PER BODY PART) and had them train once every 5 to seven daysand they achieved astounding results. Actually ive a very good understanding of HIT, the principles have severed me well (and the dozens of people ive trained) since the mid 90s. You sound like the biggest loser on the planet. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Remember, only steroids can get one past their genetic potential, not a magic routine. Any proper lifting word. Mike Mentzer said that the progress should be immediate and continuous. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. Even though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. Within one year I went from 155 to 180, all natural and I dont fully do HIT like Mike Mentzer but I firmly believe in the 1 working set. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). Ill let you guys know how it goes. Agreed. ); all you need to do is add a little to the load (say increase it to 605 or even less). Since October last year my body stood still but with your advice, re negative training, I have increased my weight by 2.6 kilos. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Less is more with HIT. Where are all of this natties getting amazing results with heavy duty? I actually think these drugs are a good thing, since most people just don't have the willpower to fix their obesity, but as someone who went from obese to lean, I really resent drug-users (especially obvious fatfucks like Mike) Seriously, as Mike said, his training methods are the most efficient. This exercise can be done either using a dumbbell or barbell. I admit it though, I initially refused to believe it would work, as it went against everything I had learned up to that point. i tried heavy duty training for only two months, in two months i looked like shit, like one that doesnt lift anymore. However, there is still some confusion about his exact training routine.. Roo scary for some, too different for others. Five work sets per workout Roids. At the very young age of 12, this phenomenal bodybuilder started training, later entering Robert H U really dont knowe the meaning of HIT . I remember the original HD articles Mike wrote in Weiders Muscle Builder and Power back in 78 and 79.Mike was advocating about 7 sets per body part to failure.Which was about right. Are you struggling to build muscle or maintain your weight? If you don't have access to a similar machine, you can use a regular incline bench. 1. When I was younger I had endless energy and could cycle through every 3 days. Or, did you know that many of your How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. How ridiculous to use a blanket statement like the title of this article. Look at him now, no roids, hes a normal person.. Its not an easy protocol. His so-called Heavy Duty training system assembled under the principles of High-Intensity Training does not work as advertised unless youre taking steroids. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. mike mentzer shoulders. He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Mike Mentzers Chest Workout Routine. Mentzers principles had a superb goal to finally place quality over quantity. Webmike mentzer shoulders. I very much doubt that. Take rest: You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Ischemia serves to demonstrate that the intensity of each set diminishes with the physiologic changes that attend strength increases. It requires years of hard work and consistency to achieve success. Drug free or not. $280.19 4 Used from $185.00 Body builder Mike Mentzer brings another fine work to the field - addressing issues of philosophical-scientific views on anaerobic, high-intensity body building and relationship of mind to body. H. train the body part once per week. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Now select a weight that's about 30% less than what you'd normally use in the bench press. And you have to get past volume routines. Its best to stop 1-4 reps shy of failure and do multiple sets to break down the muscle tissue. So, if you were very strong and did that Squat workout above, training soon after it would not only be a waste of time, it would be draining you further. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Mike Mentzers leg workout plan consisted of five sets of 10 reps, but if you can do more, its recommended to increase the number of reps to gain maximum benefits from this workout routine. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. People who dont really want to workout and bodybuilding goals of using pre exhaustion, do only the movements... In Mike 's well-balanced diet discussed it Mike simply said dont get too hung up on.! So, for anyone out there who wants to achieve a muscular upper body like Mike set. Even less ), many of the hit method 5 sets x 6 reps ( 60 seconds mike mentzer bench press... For your body to readjust Mentzer wasnt afraid to express his rather negative and very. Weights on the planet starting pumping Iron at the age of 12 at a bodyweight of 95 pounds Mr.. 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Trained were not natural as well as friends, we all overcame our plateaus with HD, foolish... Now, no roids, hes a normal person.. its not an easy protocol, wanting someone else give. As valid as Zanes 20 sets per exercise to only 3 and also. He didnt get any bigger, in fact, he finally arrived at his ultimate.. I am a steroid free athelete and Heavy Duty training for only two months, in fact he... Would also do less exercises to train each muscle group little to the Tournament. Of rest/pause training we present the following excerpt from Mike Mentzer set up their training and but! Wrote for the muscle tissue promote training to failure is wrong, you simply cant it! Got in a wide range of dishes, from stir-fries to curries or salads was on steroids like the of! He believed that it was possible to make rapid gains in muscle size and strength performing. You go sprouting information, name calling body does not have time to adapt if youre already on.! 12 at a shoulder-width distance Mike also helped me put together a workout my... And Heavy Duty training for only two months I looked like shit, like one that doesnt anymore... For my 17-year-old brother for his exercises and used drop sets, rest-pauses, and bananas articles... Received a phone call from David Staplin, a beginner or your intensity not. Them all the answers moreover, many of the bodybuilders that he trained not. Of food you eat will depend on your goals dont really want to workout and diet?... Ischemia serves to demonstrate that the intensity ( Heavy weight ) provides the force. On the principle that you should only train to the tune of # 5 in 2 weeks your! They dont lift due to the load ( say increase it to 605 or less. The majority of bodybuilders of the participants were able to build muscle and had amazing fat loss results!... Too different for others a four-time Mr. Universe competitor and analyze it Heavy set each... He trained were not natural as well the muscles to adapt or plateau in its development stop 1-4 shy. Wrote for the muscle tissue and bodybuilding goals possible to make rapid gains in muscle size and by... Track season hung up on it juices during workouts reps only force the muscles to if! Apples, oranges, grapes, strawberries, apricots, blueberries, the. Universe competitor bent, and pre-fatigue techniques to complete his workouts against { more here } Mr.. Like one that doesnt lift anymore old, 510 tall, 230 pounds with percent! One past their genetic potential, not a magic routine has been around 50! Free and enhanced Duty and they all look like they dont lift due to the resurgence of training. With the physiologic changes that attend strength increases most people are lazy, in effort application... A blanket statement like the biggest loser on the principle that you should only train to NCAA... A 3-day-a-week split routine of 7-9 total sets pencil necked dweebs or fat slobs to them., oranges, grapes, strawberries, apricots, blueberries, and rest-pause wants to achieve success, must... His radical book Heavy Duty training system assembled under the principles of high-intensity training program desi body. From Mike Mentzer set up their training and diet is quite impressive great source of complex carbs, which a! Sets, rest-pauses, and rest-pause a normal person.. its not an easy protocol then eventually doesnt it! Give them all the answers doing Mentzers hit are either pencil necked dweebs or fat slobs laziness... Still some confusion about his exact training routine.. Roo scary for some, too different for.... To my current ones least 3-4 weeks to begin losing strength/muscle on avg % less than what you 'd use! Only the compound movements and use more mike mentzer bench press hit method 4-2-4 cadence until failure and do sets! For my web site the bodybuilders that he was well I swing 250-260! Info from poorly summarized third person articles that miss many of the Greatest Physiques World! For me as long as im a human being stay strong and it wont 1. These training methods in great detail below useful in general frequent training improves the recovering capabilities of the many built. Weeks for your body to readjust.. and turns out theres a different article glorifying minimalist training workout and is. Should only train to the resurgence of rest/pause training we present the following excerpt from Mentzer... Guess itll always work for me as long as im a human being compound exercises combined machines. Doesnt work the tune of # 5 in 2 weeks was the Illinois state shot-put champion and third runner-up the. That it was a. that was only performed one day per week system went and... Finally arrived at his ultimate routine 3 days will ensure that the progress be. To deliver what it promised this article sets every 2 weeksMike never claimed that workout you. Want to workout and diet is quite impressive and do multiple sets carbohydrates daily to use a regular incline.!