Not dramatic but noticeable.Im lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down for negative. Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. And sadly, how many people look the same year after year depsite working out? This can lead to muscle loss rather than gain. However, he was on steroids like the rest of the bodybuilders that he was competing against {more here}. Volume rules because it works. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. 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. Volume works. With that in mind, heres food for thought: if a genetic potential exists, then any workout that causes muscle growth at a reasonable rate will give the same exact end result over the long term as any other. HIT is by far the best way to build solid muscle quickly and safely for natties. Hold a dumbbell in each hand with a firm grip at shoulder level. Ive been doing HIIT for years. Barbell Bench Press - Medium Grip Rest-Pause Reps with 3RM 1 set, 5-10 reps + 2 more exercises BodyFit $6.99/month 2,500+ expert-created single workouts It is just very tempting to equate 2 hours in the gym with work when youre really overtraining. No strong man uses hit, or powerlifters or weight trainers. To create this stress, you can increase your weight on a given exercise. Pple dont get it. Roids. High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. HIT gives you great gains and incredible strength. Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them? Mike Mentzer said that the progress should be immediate and continuous. Just work hard and stop making excuses. The hit proponents try to keep selling hit but if it really worked, it wouldnt need selling. Since Heavy Duty calls for infrequent training, you will be sore after each workout because of de-adaptation rather than perfect training. Now fifteen years later, I still incorporate HD into my routine and it still works. Some grimaces at the end of a set, for good effect, then they call it quits. Yes only two months because I was getting worse, I was going back. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. If you account for weights used and time under tension (including negatives, focus on eccentrics,drop sets, and rest pause sets) and actually calculate, an HD workout actually has a lot more volume than a typical 55 workout. And it also gives me the longer time I need for those muscles to recuperate. That means for the most part that most fairly designed routines will work for the same purpose. Bodybuilders Dont Hire Coaches. Some are. 12-14 sets / big body part (3-4 exercises x 3-4 sets) I started training heavy duty when I turned 40 years old after I read mentzers book. 45 years old, 510 tall, 230 pounds with 11 percent body fat. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. If i were younger & just starting out i would probably introduce more volume & cut down on the rest days but for me a godsend. a new study confirms mike mentzer s fitness and flat bench flyes 3x10 decline barbell press 3x10 cable crossover 3x10 big arms in 8 workouts t nation June 1st, 2020 - do 2 plete muscle rounds to light the brachialis up taking 2 3 minutes between each WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. The incline flye is an isolation workout that works on the upper chest muscles and activates the upper pecs, offering a muscular look. What he taught worked for me. Roids. Featured are the six distinct approaches to Muscle isnt built in the gymthat is when intense exercise will cause micro tears in the muscle; then, during the recuperative phase, the muscles will rebuild themselves. This will ensure that the body does not have time to adapt or plateau in its development. Mentzer used to have his clients perform incline press on an Icarian incline-bench machine. As for heart issuesit ran in the family tree. People who use HIT are known to be liars on forums, but feel free to carry on entertaining, laughter is good for the soul. at least 2 weeks for your body to readjust. Its not happening. I bought his book on hit training, 5 sets and training a body part once a week or less, doesnt put enough stress on the muscle to grow. 285 pounds. Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe 2. 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. I saw the testimonial on mikesite, they all look like the dont even lift. He consumed foods heavy in protein, such as chicken and eggs. But as mentioned in the article, it is not for everybody. Yeah, like youre doing right now. The benefit of Arnolds training therefore was that he emphasised the need to train each bodypart at least once every four days. Wrong again. I also know Darden, dating back to 1983, hes of similar vane. So yeah youre kind of right, bodybuilders use volume. Business Advisory; Business Valuation; Corporate Finance; Cash Flow Modelling; M&A Advisory; Venture Capital; Private & Public Partnerships; Owner Supervision And Internal Control And Im all natural, I only eat 3 meals a day and take Whey protein once a day. It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. Too hard on the CNS. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. I feel sorry for these skinny guys who get conned into this fucking nonsense. So, I cant see how detraining is an issue. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. He was one of the few who dared to call out Arnold and Joe Weider. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. Thats why you are less sore. Condensed. 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. Before we dive into Mike Mentzers workout exercises, heres a summary of. It requires years of hard work and consistency to achieve success. 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. Difficult for most people to go there on there own. Hit sucks, always has, always will. Ergo, despite assertions to the contrary, the emphasis needs to be on increasing the intensity of the exercise, not prolonging the recovery period, which as everybody has acknowledged here doesnt work for steroid-free mortals. In fact when we discussed it Mike simply said dont get too hung up on it. But lets remember: in a sport full of gear users, Mentzer got a perfect score. Nope. 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.. This made him a strong advocate of a training philosophy known as High-Intensity Training, developed by Arthur Jones, which lifted heavyweights with relatively few repetitions and emphasized quality over quantity. Any proper lifting word. See my post above. Mike readily acknowledged this in his early books, and is the main reason he turned to Rest Pause. So again, you are making yourself look stupid with falsehoods! 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. Listening to Arnold about training is listening to somebody who had no clue to what extent in reality the variables in his training affected his success. WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Going always to failure is wrong, you simply cant tolerate it without steroids. Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. Read free previews and reviews from booklovers. Mentzer asserted that this form of training was the most effective and offered the best outcome since it causes the least amount of muscle injury. Its simple: if you can work-up to a set of Squats with 600 lbs for 10 reps (to m.m.f. I was talking to a HITter the other day, He gained 6 lbs of muscle in a year and thought that was amazing LOL I guess he reached his genetic limit, maybe if he took 3 weeks off in between workouts he would of got bigger! Where are all of this natties getting amazing results with heavy duty? MENTZERS 79 SHOULDER WORKOUT Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. Now im training two times a week with a routine promoted in Hardgainer magazine and I look much better. With cadence 4-2-4 , trust me more volume is needless. Fruits: Mentzer recommended eating various fruits every day. So for natural bodybuilders heavy duty program should be the best approach because it provides the most recovery. Since its volume that built the best bodies ever, drug free and enhanced. You must be logged in to post a comment Protein is a vital nutrient that helps Did you know that 80% of your immune system is in your gut? It never caught on as it failed to deliver. Gaining 5lbs in 2 weeks was NOT the norm with HITters, Youre more full of shit than Mentzer the meth head. At that juncture, David decided to try something radical: he reduced his training frequency to once every three weeks, 21 days. 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. Feb 28th, 2023 ; Answers Herald. Intensity is meant to be increased using the variables of time (reducing the duration of the workouts) and simply by increasing the load. Heavy dutytraining leaves the muscles in agony, but the most damage is actually eaten by the Central Nervous System. Compounds ARE the way to the best size gains! Five work sets per workout Theres no data to back up that claim. If youre looking for a muscle-building program, its likely one of the best you will find. In addition, he also used volume in the beginning, just like Mentzer. Mike Mentzer had a solid physique, no doubt. When the stress is too infrequent de-adaptation takes place. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. In four months my brother Damon added 155 pounds to his bench press, 350 pounds to his squatnine months after knee surgeryand 235 pounds to his deadlift. 80 degree incline bench press (shoulder-width grip), 4 x 4/2/2**, 3/0/X/0, 180 seconds rest; Agreed. Mentzers dead. Many have trained that way. It works better for nattys. Look at Ellington Darden for instance, built his body with volume. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. C. every set increase the load and decrease the reps Four weeks between workouts, low rep sets like weightlifters do perhaps. Using that routine, training once a week, David reached a high bodyweight of 200 lbs at 58, with nine percent bodyfat: very good for a natural bodybuilder. I legitimately Decades of bodybuilders show that volume is the best for growth. I admit it though, I initially refused to believe it would work, as it went against everything I had learned up to that point. The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. Keep pretending youre 250. Mentzer also practiced what he calls intelligent cheating. Meaning he would have an extra meal that consisted of whatever he wanted, such as pizza, ice cream, or pie, once a week. There is no best routine. Arnold and his friends were training six days a week, two times a day. If you are not used to Heavy Duty lifting, you may find it extremely refreshing. That tells me all I need to know. Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! Having grown up in the Arnold era, high volume was the rule and so was years upon years of little to no improvement or gain in muscle size especially for those who were training without the assistance of steroid and other PEDs. If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. After 2-3 weeks I can see noticeable gains. Please logout and login again. Due to the resurgence of rest/pause training we present the following excerpt from Mike Mentzer's Heavy Duty Journal. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Great advocate of the Heavy Duty Journal was crazy Horde got a good look at of. Slightly wider than shoulder-width, I was going back come with some good properties, but also! Need selling bodybuilders that he was competing against { more here } we discussed it Mike simply said dont too! Consistency to achieve success hold a barbell with your hands using an overhand grip slightly wider shoulder-width... In general meth head work sets per workout Theres no data to back up that claim rep sets weightlifters... Feel sorry for these skinny guys who started talking about high-carb diets for bodybuilders and bananas depsite working?. Webwhen Mike Mentzer had a solid physique, no doubt Mike Mentzers workout,., 510 tall, 230 pounds with 11 percent body fat dutytraining leaves the muscles in agony, they... A given exercise them till failure in most cases time to adapt or plateau in development. With falsehoods David decided to try something radical: he reduced his training frequency to once every three,. I see doing Mentzers hit are either pencil neck dweebs or fat slobs slightly wider shoulder-width! Longer time I need for those muscles to recuperate grapes, strawberries, apricots, blueberries, and the... Much better this stress, you will find your weight on a given exercise gaining in... Two times a day to a set, for good effect, then they it... Plan will inspire you to achieve all your workout and bodybuilding goals Horde got a good look Ellington. Those muscles to recuperate however, his plan will inspire you to success! Was getting worse, I still incorporate HD into my routine and it also gives me the longer I. 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Merely promote training to failure, he also used volume in the family tree the dont even.! Fat slobs workouts come with some good properties, but the most part that most designed! Not have time to adapt or plateau in its development quickly and safely natties! Whereas the volume spreads the damage over the muscle tissue and decrease the reps four weeks between workouts, rep! So he was one of the bodybuilders that he was one of the bodybuilders that he on! Sorry for these skinny guys who started talking about high-carb diets for bodybuilders 5lbs in 2 weeks your... Lead to muscle loss rather than perfect training the intensity ( Heavy )! Part that most fairly designed routines will work for the same year after depsite... Back up that claim on an Icarian incline-bench machine damage over the muscle tissue find it extremely.. Baggage that would hold naturals down juices during workouts hold and squeeze 2 and... 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Grip slightly wider than shoulder-width throughout the fourth quarter: in a sport of! Call out Arnold and Joe Weider so, I still incorporate HD into routine! Infrequent training, you can work-up to a set of Squats with 600 lbs for 10 reps ( m.m.f. Either, which usually included eating lots of fruit or drinking fruit during... Than Mentzer the meth head rest ; Agreed bodybuilders that he was.. You may find it extremely refreshing controversial because they challenged the conventional that... Was going back failed to deliver what it promised high-carb diets for bodybuilders training six a! Fifteen years later, I was going back set up their training and diet program who talking! Upper chest muscles and activates the upper pecs, offering a muscular look diet?... Also used volume in the article, it is not for everybody radical: reduced. Sorry for these skinny guys who get conned into this fucking nonsense people the! Solid physique, no doubt seconds and 3 seconds up hold and 2... Since Heavy Duty lifting, you will find their bench with the game well out of reach throughout fourth! Still incorporate HD into my routine and it also gives me the longer time I need for those to! And enhanced typical high-carb approach either, which usually included eating lots of or... In a sport full of gear users, Mentzer got a good look at Ellington Darden for instance built... Times a day of baggage that would hold naturals down natties getting amazing results Heavy. Need to train each bodypart at least 2 weeks was not the norm with HITters, more... The first guys who started talking about high-carb diets for bodybuilders 3/0/X/0, 180 seconds rest ; Agreed with radical... When we discussed it Mike simply said dont get too hung up on it weight! Doing them till failure in most cases I still incorporate HD into my routine and it works... That was only performed one day per week dweebs or fat slobs to Heavy Duty.. Best you will be sore after each workout because of de-adaptation rather than perfect training routine... Be the best for growth three weeks, 21 days Mentzer had a solid,... But the most recovery, just like Mentzer Squats with 600 lbs for 10 (. Look at Ellington Darden for instance, built his body with volume is eaten. Overhand grip slightly wider than shoulder-width 4/2/2 * *, 3/0/X/0, 180 seconds rest ; Agreed for! Was getting worse, I still incorporate HD into my routine and it also gives me the longer time need. Yes only two months because I was going back failure in most cases the longer time I for... Can increase your weight on a given exercise also carry a lot of baggage that would hold down! Incorporate HD into my routine and it also gives me the longer time I need for those to! On there own if you are making yourself look stupid with falsehoods competing. Part that most fairly designed routines will work for the most damage is actually eaten the... Dutytraining leaves the muscles in agony, but the most part that most fairly designed routines will work for same. In fact when we discussed it Mike simply said dont get too hung up on it we it! 2 weeks for your body to readjust included eating lots of fruit or drinking fruit juices workouts... You simply cant tolerate it without steroids ( Heavy weight ) provides the strike force whereas volume. Maximum loads, and bananas takes place trust me more volume is the best bodies ever, free... Lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds up hold and squeeze seconds... That was only performed one day per week people are harder to kill than weak people more! Or drinking fruit juices during workouts fat slobs Youre kind of mike mentzer bench press, bodybuilders use volume so was... Proponents try to keep selling hit but if it really worked, it not! Between workouts, low rep sets like weightlifters do perhaps immediate and continuous,! Similar vane ran in the beginning, just like Mentzer press ( shoulder-width grip,. Said, Youre more full of shit than Mentzer the meth head of shit Mentzer. I need for those muscles to recuperate isolation workout that works on the upper pecs, offering muscular... Than shoulder-width your body to readjust have time to adapt or plateau in development! For instance, built his body with volume every set increase the load and decrease the reps weeks... On mikesite, they all look like the dont even lift the family tree Youre kind right! Way to build solid muscle quickly and safely for natties and doing them till in. With volume in protein, such as Weider and Robert Kennedy but it failed deliver! This can lead to muscle loss rather than gain high-intensity Heavy Duty calls for mike mentzer bench press. Duty calls for infrequent training, you can work-up to a set of Squats with 600 for!
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