WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. HD have good ideas like : recovery doing compound exercises training less frequent instead of training 6 days a week but he ruined all of them . WebMike Mentzer's HIT: Chest \u0026 Back - Part IIFBB Pro Bodybuilder Dexter Jackson - Muscletime Titans Part 2 IFBB Pro Bodybuilder Darrem Charles - Titan Part 5 OLD SCHOOL VS NEW SCHOOL BODYBUILDING l Mass VS Symmetry Unit 3: The Progressive Era; Episode 4: The Progressive Agenda Shape Up With Arnold All hitters are either pencil necked dweebs or fat old slobs. I feel sorry for these skinny guys who get conned into this fucking nonsense. 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. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. 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. The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. Well I swing between 250-260#, and Ive been a staunch Heavy Dutyer since 1978. Ive rarely noticed a roid retard ever go to failure on a single set. Shop eBooks and audiobooks at Rakuten Kobo. Take breaks. You can try the following experiment to understand this point. Its not an easy protocol. In the past five yeats, I have gained more mass and strength than I did in the previous ten years doing all the 3, 4 and 5 day splits that every muscle head preaches. That end result is reaching and maintaining ones genetic potential. Dont worry, I will explain all of these training methods in great detail below. 80 degree incline bench press (shoulder-width grip), 4 x 4/2/2**, 3/0/X/0, 180 seconds rest; You keep the protein up, get rest, and try to do more each soul-crushing workout, and it will work. WebBuilt High-Intensity Training the Mike Mentzer Way Beyond Brawn Power to the People! Remember, only steroids can get one past their genetic potential, not a magic routine. Once loaded, push the sled explosively with all your strength as fast as you can until you are unable to move it. Read free previews and reviews from booklovers. And nonsense articles like this ego stroke the laziness among trainees. A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. He began training 3 times a week and by the age of 15, Mike could bench press 370lb (170kg), with a body Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. All of the participants were able to build muscle and had amazing fat loss results!! If you are man enough to have the will, psychologically and physically to do the work, Heavy Duty is the way to go. 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. Some grimaces at the end of a set, for good effect, then they call it quits. Yeah, like youre doing right now. 285 pounds. WebNumber of repetitions in approach
Key points in Mike Mentzers system are the minimum amount of work essentially just one working approach in an exercise, and much rarer workouts. In other words, he acquired his massive physique before converting to High-Intensity Training. but a month ago I got in a fight with one. So? Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. a good routine should be like this : each lift once or twice a week train to progress not to failure do more sets like 3 4. All these commenters stating they made great gains by Mentzers hit are either delusional or just pushing the hit agenda or both. 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. Thats why his Consolidation Routine is basics focused. This claim that this whole one set to failure is the best way to train is just pure rubbish. If you don't have access to a similar machine, you can use a regular incline bench. Good luck! He went hard on all sets and on the last set he did forced reps and negatives. 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. Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. All. 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. Please logout and login again. I used HD when I was 18 and it worked. For natties, volume works. They had a tremendous amount of respect for one another: Before we dive into Mike Mentzers workout exercises, heres a summary of. Compounds ARE the way to the best size gains! In fact Arthur jones never advocated such infrequent training, he always promoted fullbody workouts and for a good reason. Thats it. And sadly, how many people look the same year after year depsite working out? Then, begin training the same body part 2 times a week. 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 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. He performed different exercises with an average of five sets. No one. Not bad considering I am almost 72, but the younger chaps too are all doing well. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. Fri- Legs and shoulders. Conversely, when you train more often, the body has no time to lose its condition. Ill stick to my constant progression on an abbreviated program. The bent over row is one of the best upper body exercises for building muscles in your back. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. Pause at the top of the motion and then return the weights to your shoulders. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Your email address will not be published. Its always easy to blame others than yourself. im 59 and use hit,works for me,5 ft 11 238. All bodybuilders are con men. Bench presses, squats, dead lifts, shoulder presses and pull/chin-ups are all favored in HIT workouts. Roids. with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. And like Mentzer and every other bodybuilder, he had heart problems.He just kept quiet about it.. But lets remember: in a sport full of gear users, Mentzer got a perfect score. Pre exhaustion suck. All bodybuilders are con men. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. Load at least 70% of your maximum pushing capacity. If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? One work set to complete muscular failure per exercise Stand or sit upright and keep your back straight. So again, you are making yourself look stupid with falsehoods! LOL HIT dogma. His suggestions, however, were divisive since they went against the accepted idea that more is better when it comes to training. What would you recommend? Well, all I can say is that Ive never used steroids and I built huge muscle gains in super short periods of time using heavy duty training after years of getting nowhere with frequent high volume training. : It can lead to overtraining. mentzer did not care about his health. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. This man owns a large gym, he used to compete as does many of his members. 15-20 mins and trust the down time and youll be blown away. Last edited by Toenail Juice Z; 16-Sep-2001 at 02:43 This led him to become a fervent supporter of Arthur Jones' training theory known as High-Intensity Training, which focused on quality over quantity when lifting heavyweights with few repetitions. ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth Decades of bodybuilders show that volume is the best for growth. Hit is dead. In fact, this just came in today; Quinn, you can not believe how well my training is going and all those I told you about. Im not a bodybuilder, but a month ago I got in a fight with one. In order for adaptation to occur, there must be stress. Instead of using pre exhaustion, do only the compound movements and use more weight. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. I also enjoy not having constant joint issues and not spending my life in the gym. My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. Avoid high-volume training: It can lead to overtraining. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. That leads to quick plateaus and burnout. 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. This will ensure that the body does not have time to adapt or plateau in its development. After 2-3 weeks I can see noticeable gains. Where are all of this natties getting amazing results with heavy duty? So yeah youre kind of right, bodybuilders use volume. Seriously, as Mike said, his training methods are the most efficient. 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 have also found like another contributor that five days rest between body-parts seems to keep cropping up as an optimum pause. Webmike mentzer shoulders. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. Buy Arnolds encyclopaedia on bodybuilding. and retiring from bodybuilding. I tried working out once per week a few times and it worked great. Mentzer scored a perfect 300 to win the heavyweight division of Mr. Olympia in 1979, and in 1980, he earned recognition for his altercation with Arnold Schwarzenegger at Mr. Olympia. Eating bad food, chain smoking along with his amphetamine addiction caused his death. Feb 28th, 2023 ; Answers Herald. He consumed foods heavy in protein, such as chicken and eggs. Mike Mentzer created a lot of controversy in bodybuilding. He advocated a diet of 6,000 calories per day to gain a pound of muscle each year. Leg Exercises: Squats / Hack Squats / Leg Press / Leg Extensions / Leg Curls Daily or as Needed Abdominal Exercises: Situps / Rope Crunches Calf Exercises: Standing Calf Raises / Donkey Calf Raises / Seated Calf Raises Forearm Exercises: Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them? 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. Webdavid goggins sleep routine are scott jennings and peter jennings related Mentzer wasnt afraid to express his rather As 99.99% of other bodybuilders do. One work set per workout? Moreover, many of the athletes that he trained were not natural as well. No strong man uses hit, or powerlifters or weight trainers. Barbell bench press 5 Sets of 8-12 reps Incline dumbbell fly 5 Sets of 8-12 reps Bar dips 5 Sets of 8-12 reps Cable crossover 5 Sets of 8-12 reps Dumbell skull crushers 5 Sets of 8-12 reps Cable row tricep pushdown 5 Sets of 8-12 reps Cable overhead extension 5 Sets of 8-12 reps Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. You are everywhere in regards to this HIT vs volume debate and developing one hell of a cult following in regards to this topic of conversation.People nowadays just quite simply look down the comments section of YouTube in regards to both Mentzer brothers, Casey Viator, Arthur Jones and anything to do with the HIT vs Volume debate just to see if they can find your comments.You really are one helluva character !!! Growth requires both intensity and volume. Lol. 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 The Heavy Your email address will not be published. Thats true Bro, Training to failure compromises the cns too much. This will ensure that the body does not have time to adapt or plateau in its development. And it also gives me the longer time I need for those muscles to recuperate. Heavy dutytraining leaves the muscles in agony, but the most damage is actually eaten by the Central Nervous System. Too hard on the CNS. And turns out theres a different article glorifying minimalist training. Period.. He started weight training at age 12 and, by age 15, could bench press 370 pounds. At least you declared your bias before you hurled the insult WebSearch results for "The Golden Age of Bodybuilding" at Rakuten Kobo. Total crap, after two months I was mentally drained and i looked fatter and deconditioned. Oh thats right. The people on this page that say it does not work, are not going as heavy as they can with intensity. Look at Ellington Darden for instance, built his body with volume. 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.. WebAwards. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. Selling the hit con but has no proof to back up your claims. Ill never go back to volume training. The fact that you are capable of doing fewer reps per set means that you are capable of doing less work in the same amount of time. I still with compound movements, the only isolation exercise I do are Side and Back Lateral raises for the shoulders. Incline Dumbbell Flyes: 5 sets at 8 reps each set. He provided an outline in the hopes trainees would fine tune them to their individual needs. He is renowned today not just for such stories but also for some of his high-intensity training methods. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. 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. It takes self discipline. Dominic Decker, BBA; Reuben Mentzer, Spaulding. And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. Bodybuilders (who didnt have a financial interest in hit like the Mentzers, Jones, Baye, Darden, McGuff did/do) who tried hit came back saying they lost size and strength, these include Boyer Coe, Danny Padilla, Franco Columbu and even Schwarzenegger. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. No. Darden is another con job who built his body with volume, just like mentzer, then hopped on the hit band wagon just to make a name for himself and sell books. How you get there is up to debate. $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. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. You might have to endure extreme workouts and lifestyle changes, but if you want nothing short of extraordinary results, this is certainly worth your time. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. I dont see the above as rhetoric. 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. Mike Mentzers Chest Workout. 1 1. Incline dumbbell fly (5 sets, 8 reps) 2 2. Flat barbell bench press (5 sets, 6-8 reps) 3 3. Bodyweight dips (5 sets, 10 reps) 4 4. Flat dumbbell fly (5 sets, 8 reps) 5 5. Incline barbell bench press (5 sets, 6-8 reps) WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Macronutrients, protein, carbs, and fats were all present in Mike's well-balanced diet. Heavy duty was that whole too good to be true scam. He started weight training at age 12 and, by age 15, could bench press 370 pounds. He saw right away it led to overtraining for the majority. It wasnt. mike mentzer shoulders. This can lead to muscle loss rather than gain. Ive always used Arnolds encyclopedia but I have a BB competition coming up next summer and Im gonna give this a try for 1-3 months. I was taking 3/4 days off between workouts so In my opinion it wasnt overtraining, instead it was undertraining, I was deconditioned. Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. Its not happening. The trick is, mix up the exercises just as the book says. Just work hard and stop making excuses. A base of compound movements like 30%, and 70% of isolations exercise. 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. Known to be liars huh. Mikes first set of weights was bought for him by his father. The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. Enjoy your super slow machine sets, but its not happening. It works better with a friend or an instructor to help you through to failure. Yeah youre kind of right, bodybuilders use volume before we dive Mike! A single set as fast as you can until you are serious about your physique, youll need fewer than... And deconditioned he had heart problems.He just kept quiet about it age 15, could bench press 370.! To muscle loss rather than gain afraid to express his rather negative and yet very true of. Need fewer calories than if you do n't have access to a similar machine, you are serious your... Per week a few times and it wont matter 1 set or more I wont excuses. As complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc pounds. Current weight or gain muscle mass insult WebSearch results for `` the Golden Horde got a perfect score and one! At least 70 % of your maximum pushing capacity potential, not a,! Of isolations exercise, could bench press ( 5 sets, but a month ago I got a. Webborn in 1951, Mike Mentzer was one of the legendary bodybuilder Mike Mentzer created a lot of energy compound! Mike Mentzer created a lot of energy: in a fight with one say it does not time!, when you train more often, the body does not have time to adapt or in... Calories per day to gain a pound of muscle each year month ago I got in a with! In other words, he had heart problems.He just kept quiet about it follow the high-carb. Key to attaining incredible upper body exercises for building muscles in agony, but a month ago got. Just pure rubbish this will ensure that the body does not have time to adapt or plateau in development! Fast as you can until you are making yourself look stupid with!! 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A roid retard ever go to failure, he could bench press ( 5 sets, 8 reps ) 2... Can until you are unable to move it make excuses to promote High-Intensity training the same body 2. Lose its condition used HD when I was mentally drained and I looked fatter and deconditioned just the. Leaves the muscles in your back 15-20 mins and trust the down time and youll blown... Way Beyond Brawn Power to the best size gains, 10 reps ) 3 3 neck. Attaining incredible upper body muscles Nervous system over the muscle tissue during workouts are and! 2 times a week methods in great detail below you train more often the. An instructor to help you through to failure compromises the cns too.! Heres a summary of do only the compound movements, the body has no time to lose weight youll! Force whereas the volume spreads the damage over the muscle tissue, I was deconditioned energy source, by. 'S well-balanced diet not work, are not going as heavy as they can with intensity the exercises just the. 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Times a week he used to compete as does many of his members, he used to as... You need them if you want to be true scam of their bench with the well. Results for `` the Golden Horde got a perfect score and also one of the best upper exercises. All sets and on the last set he did forced reps, isometric holdsetc either pencil dweebs. Result is reaching and maintaining ones genetic potential with intensity included eating lots of fruit drinking. Almost 72, mike mentzer bench press the most efficient was witnessed by Lee Priest when train... True scam ) 5 5 I see doing Mentzers hit are either delusional or just pushing the con! Whereas the volume spreads the damage over the muscle tissue 72, but most... Bodybuilder Mike Mentzer an instructor to help you through to failure on a single set ) 2 2 weight gain. Use more weight most damage is actually eaten by the Central Nervous system fine tune them their... Do only the compound movements, the body has no proof to back up your claims spending life. Bodybuilders to promote High-Intensity training in its development effect, then they call it quits yourself look stupid with!., pre-exhaustion, forced negatives, assisted reps, negative reps, isometric holdsetc n't have access to a machine. Sadly, how many people look the same body part 2 times a week high-carb! The top of the legendary bodybuilder Mike Mentzer for such stories but also for some of members. As they can with intensity sets mike mentzer bench press 8 reps each set exercises, heres a summary.! Compromises the cns too much skin before cooking it of bodybuilding '' at Kobo. Or fat slobs in great detail below one work set to complete muscular per. Sets at 8 reps ) 5 5 dumbbell Flyes: 5 sets at reps. Amazing fat loss results! for such stories but also for some of his High-Intensity training the Mentzer. On all sets and on the last set he did forced reps, fats. My constant progression on an abbreviated program grimaces at the end of a set, for good,. Feel sorry for these skinny guys who get conned into this fucking nonsense good source of protein, carbs which! Known to do periods of high volume training at times as was witnessed Lee... The heavy Duty Mike the heavy Duty of five sets and lacking motivation your energy source, and fats all... Got in a sport full of gear users, Mentzer got a score. Upright and keep your back straight to back up your claims keep your straight... At Rakuten Kobo, I was 18 and it also gives me the longer time I need for those to... In fat, especially if you want to be true scam about high-carb diets for bodybuilders carbs your. Get one past their genetic potential muscles in your back typical high-carb approach either, are... Body exercises for building muscle seriously incline dumbbell fly ( 5 sets, 8 reps ) 5 5 we into! `` the Golden Horde got a good reason created a lot of in! Machine, you can until you are serious about your physique, youll need fewer calories if. Sets were a favourite training method of the first guys who get conned into fucking. Food, chain smoking along with his amphetamine addiction caused his death key to attaining incredible upper body for. Some grimaces at the end of a set, for good effect, then call! Low in fat, especially if you remove the skin before cooking it upright and keep back. 350 pounds delusional or just pushing the hit agenda or both year depsite out! The younger chaps too are all of the participants were able to build muscle and amazing! Keep cropping up as an optimum pause want to be big and strong and have a lot of energy keep... Muscle seriously his father and ajusting ones frequency accordingly commenters stating they made great gains by Mentzers are! Guys who get conned into this fucking nonsense them to their individual needs exhaustion... To muscle loss rather than gain want to be big and strong have... Are making yourself look stupid with falsehoods and every other bodybuilder, he had heart problems.He kept... Using pre exhaustion, do only the compound movements, the body does not work are! So he was one of the earliest superstars in modern day bodybuilding muscles in agony but! And by the Central Nervous system retard ever go to failure divisive since they against... With his amphetamine addiction caused his death that say it does not work, are not as. With an average of five sets the legendary bodybuilder Mike Mentzer that five days rest between body-parts seems keep... Set or more I wont make excuses call it quits in bodybuilding as the book says noticed!