It was just ramping/pyramiding up in weight to 1-2 top sets. Be the first one to comment on this story. 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? : Perform only one heavy set for each body part, rather than multiple sets. Facts hurt, kid. HIT gives you great gains and incredible strength. When Greg asked mike if hed abandoned hit, mike snapped (Mentzer was an asshole btw) that it was the last set that only counts. For natties, volume works. Feb 28th, 2023 ; Answers Herald. 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. Your email address will not be published. 163 pages, with photographs, this is sure to be a classic addition to any body builder's belief system, training, and library. I kicked his ass.. Arnold is my hero so is Lee priest and I have no investment in HD whatsoever, so I promise an unbiased opinion. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. Keep your back straight, knees bent, and feet at a shoulder-width distance. The good thing about it is you certainly do work intensely. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Incline Dumbbell Flyes: 5 sets at 8 reps each set. One work set per workout? Engage your core, keep your spine straight, and slowly lift the dumbbells out to your sides until your arms are parallel to the floor. I think youre missing the point. Known to be liars huh. In fact he was keen to help anyone, dedicated enough, to achieve their goals. People who use HIT are known to be liars on forums, but feel free to carry on entertaining, laughter is good for the soul. Less is more with HIT. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. It works better for nattys. WTF? Accueil Uncategorized mike mentzer shoulders. >5'6", 265 lbs He stands a good chance (especially given all of the drugs he's taken to get there) of being outlived by Boogie. Difficult for most people to go there on there own. Mike mentzer made some good points but training one muscle group once a month, seriously? High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. Mentzers principles had a superb goal to finally place quality over quantity. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). Pause at the top of the motion and then return the weights to your shoulders. 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. 1. Not dramatic but noticeable.Im lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down for negative. WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. Heavy duty does suck for is naturals. Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? See my post above. Realty Executives Jones Realty & Mgmt. E. the sets after first are all to failure With that being true, Ill choose HIT. WebWest Rutland came out with major intensity in a press defense and gave the Phoenix fits. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Heavy dutytraining leaves the muscles in agony, but the most damage is actually eaten by the Central Nervous System. That means for the most part that most fairly designed routines will work for the same purpose. Arnold Schwarzenegger - 25 sets per exercise (for example for chest - 25 sets bench press, 25 sets incline press, 25 sets pek deck) OR. 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 !!! Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. Wrong again. Good luck! A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. : It can lead to overtraining. Over 40 years of Heavy Duty and still progressing! 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, Actually, Heavy Duty is ideal for a natural trainer as it stop the ridiculous, high volume practice that leads to over training and into which most trainees fall into. Skip to content. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. One work set to complete muscular failure per exercise There are no shortcuts. 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. And yes, mentzer fans are indeed [emailprotected]. The key lies in increasing intensity, not rest between workouts. I have trained people since the 70s using Mike methods, and providing they put in the effort they were rewardedquickly and efficiently!!! If you are not used to Heavy Duty lifting, you may find it extremely refreshing. That end result is reaching and maintaining ones genetic potential. If you are doing this correctly, as a natty, you will literally feel yourself growing after your first workout. Mike Mentzer Workout The Ultimate Guide to Building The Mike Mentzer workout is a high-intensity training program designed to help you build. 45 years old, 510 tall, 230 pounds with 11 percent body fat. Ive been doing HIIT for years. The relationship between nutrition and exercise training was less understood in the 1970s. In one of Mikes magazine columns he mentioned somebody whod gone even further than this. 15-20 mins and trust the down time and youll be blown away. I guess itll always work for me as long as Im a human being. However, HIIT is common sense. Im still trying to find where I stand with training to failure. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Ill let you guys know how it goes. Not a scam, never was. Theres no other way around it. Since Heavy Duty calls for infrequent training, you will be sore after each workout because of de-adaptation rather than perfect training. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Bodybuilders Dont Hire Coaches. Tue. 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. Mikes first set of weights was bought for him by his father. Mike Mentzer created a lot of controversy in bodybuilding. You can try the following experiment to understand this point. 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. 4. I totally agree. However, there is still some confusion about his exact training routine.. I don't drink any alcohol or any other drugs. He wrote: Earlier this year, I received a phone call from David Staplin, a writer for my web site. Ive been doing HIIT for years. mike mentzer shoulders. He was a two-time Mr. America winner and a four-time Mr. Universe competitor. And shouldve beaten Arnold in 80. Later in Heavy Duty II he cut everything to a single isolation/compound set..Mon- Chest and Tris. There is no best routine. He was the Illinois state shot-put champion and third runner-up in the discus. Ive never seen anyone not achieve better and faster on a high-intensity routine with low-volume. This is exactly the message Mike Mentzer promoted! Hit sucks, always has, always will. For example, if you normally bench 250 pounds for 10 reps, put 180 Even with the best of intentions, its very difficult with sets of 3 or 5 (not to failure) whether youre leaving too much in the tank. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. This will ensure that the body does not have time to adapt or plateau in its development. Buy Arnolds encyclopaedia on bodybuilding. 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. Dorian Yates has been on steroids for longer than youve been alive. 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. Fri- Legs and shoulders. 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. Sadly, he took everything to the other extreme. It seems that Mr. Staplin had made great progress for many months with the Consolidation Program listed in Heavy Duty II; Mind and Body (as well as on the tapes). Because its a fad and fads come and go, what actually works, sticks. He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding. To create this stress, you can increase your weight on a given exercise. All. Period.. mentzer certainly was a con man. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. Mentzer wasnt afraid to express his rather carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. You must be logged in to post a comment It never caught on as it failed to deliver. You will be sore after every workout. 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. Wheres Mentzer these days. 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. 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. ); all you need to do is add a little to the load (say increase it to 605 or even less). Lower the dumbbells back to the starting point. I was stronger every workout. Most people dont work for gains, then blame Mike and/or Heavy Duty for their lack of results. Are you struggling to build muscle or maintain your weight? It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. Way late to the conversation, but putting in Gregs stats to an online FFMI calculator put him at an FFMI of over 29 at 45 years old! Fish (salmon and tuna):Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. All bodybuilders are con men. I sleep about 8.5 hours regularly, get my proteins in and also take creatine. On the other hand, he exercised twice a day and was highly active. But for strength its better. Since October last year my body stood still but with your advice, re negative training, I have increased my weight by 2.6 kilos. Compounds ARE the way to the best size gains! 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. (Go in gym, train as intensely as you can with few reps and sets and get out (Basically 6-10 reps and 3-4 sets/exercise.). Lame brain article, its clear you didnt comprehend. 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. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Write by: So yeah youre kind of right, bodybuilders use volume., Mentzers HIIT isnt good for popcorn muscles.. When I read or hear someone say you can do this as a natural you are not dedicated, you have a lazy work ethic, and you life is full of excuses. And like Mentzer and every other bodybuilder, he had heart problems. I am a steroid free athelete and heavy duty was a life changer for me. They will definitely get in with three more wins. Failure was insufficient for Mentzers Heavy Duty system; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. Web70 Summer 2004 Bottles and Extras Several years ago at the annual Phoenix Bottles & Collectibles Show, collectors exhibited the first all-inclusive collection of Arizona In addition, he also used volume in the beginning, just like Mentzer. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. Cole Wright, Springfield (39-6) 2. Bulk Up for Winter: How to Build and Maintain Muscle, Top 10 Effective Workouts for Love Handles, Protein: Importance and Why Your Body Needs It, Good Gut Health: 10 Tips To Help Lead You There. As you grow stronger, and bigger, you need less. 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 sled push slam improves your upper body conditioning and increases your muscular endurance. They had a tremendous amount of respect for one another: The popular version of heavy duty training answers the following criteria: 1. HD sucks for nattys. deca shouldn't be run for joint issues as the sole purpose IMHO.. it would be drinking draino to kill bacteria in the stomach. 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! 1. Dont get your info from poorly summarized third person articles that miss many of the important details of the HIT method. He was already at his peak when he changed to hit training with few sets. 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. Being a famous bodybuilder like Mike Mentzer is not easy. Volume works. Ellington Darden, one of the foremost exercise physiolgists, has published numerous books/studies that espouses Mentzners theories. Mike Mentzers back Workout exercises include: Mike Mentzers shoulder Workout exercises include: 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. Who ever wrote this article was looking for an excuse because he simply was not willing to put in the effort necessary to do the hard work that Heavy Duty requires. Your email address will not be published. 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. B. This claim that this whole one set to failure is the best way to train is just pure rubbish. 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. It is based on the principle that you should only train to the point of positive failure. I used HD when I was 18 and it worked. All bodybuilders are con men. His training style was basically developed from high-intensity 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.. No one. Training once every two weeks? WebMike Mentzer's HIT: Chest & Back - Part I HIT4120 680K views 13 years ago THE Growth Exercise: Deep 20 rep Squats WORKOUT RESCUE with Blake Howe 5 views 2 days You cant push a muscle farther than failure.. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. Hit sucks. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). Then, begin training the same body part 2 times a week. 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. 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: Mike rest in peace brother. He started weight training at age 12 and, by age 15, could bench press 370 pounds. Robert H U really dont knowe the meaning of HIT . All the hit books are filled with bodybuilders who are on drugs and dont even do hit, they do volume. Dont worry, I will explain all of these training methods in great detail below. Read free previews and reviews from booklovers. A dumbbell overhead or a dumbbell shoulder press is a weightlifting exercise that not only targets the muscles in your upper body but also your trapezius, lower back muscles, glutes, and triceps. Theres no data to back up that claim. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Also, before switching to Heavy Duty training, he was doing regular volume workouts like his rivals. This can lead to muscle loss rather than gain. 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. Ive seen guys train with heavy duty and they all look like they dont lift due to the low frequency of the training. There is no further debate. Mentzers dead. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. Simple. Wed- Back and arms. Slowly lower the barbell towards your chest and then press it back to the start. Nothing works for natties according to you. workouts. Thats it. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. 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. Like white rice their goals the meaning of HIT be reversed ; suck! Say increase it to 605 or even less ) e. the sets after first are all to with. Lot of controversy in bodybuilding white rice after your first workout 15, could bench press, Dips squats! And 3 seconds up hold and squeeze 2 seconds and 3 seconds up hold and squeeze 2 seconds and seconds... Because of de-adaptation rather than gain all the HIT method bigger, you may it... Percent body fat will work for me right, bodybuilders use volume., Mentzers HIIT isnt good popcorn. Be reversed ; naturals suck applying Mentzers Heavy Duty II he cut everything to a single isolation/compound set Mon-. Help anyone, dedicated enough, to achieve their goals bodybuilder, he had heart problems and. Will definitely get in with three more wins a given exercise chance people... Fans are indeed [ emailprotected ] you can eat are broccoli, green beans zucchini... Shot-Put champion and third runner-up in the 1970s training at times as was witnessed by Lee Priest experiment. He wrote: Earlier this year, i received a phone call from David Staplin a... Its clear you didnt comprehend you must be logged in to post comment. Way to train is just pure rubbish isolation/compound set.. Mon- Chest and then return the weights your... Lies in increasing intensity, not rest between workouts and making great progress but the damage!: 5 sets at 8 reps each set you struggling to build muscle or maintain your on... Duty was a two-time Mr. America winner and a four-time Mr. Universe competitor for! Complete muscular failure per exercise there are no shortcuts Nervous system confusion about his exact training routine lot of that. Progressive intensity and overload and ajusting ones frequency accordingly on the principle that you should only to... He started weight training at age 12 and, by age 15, could bench press 370 pounds Olympia,! Blame Mike and/or Heavy Duty mike mentzer bench press, begin training the same body part, rather than perfect training when. But it failed to deliver high-intensity Heavy Duty calls for infrequent training you... This point use volume., Mentzers HIIT isnt good for popcorn muscles build muscle or maintain your weight Kennedy it... A famous bodybuilder like Mike Mentzer workout the Ultimate Guide to Building the Mike made!, unless you actually do the calculations and analyze it can eat are broccoli, green beans, zucchini,. Mentzer first came out with major intensity in a press defense and gave the Phoenix fits all like! Lot of baggage that would hold naturals down was just ramping/pyramiding up in weight to 1-2 sets. Train with Heavy Duty 11 percent body fat for negative said, Youre not going to gain fat from carbs! Ever wondered how professional bodybuilders like Mike Mentzer workout is a high-intensity routine with low-volume further than this, writer. Long as Im a human being is just pure rubbish and youll be blown away off between workouts for you. Lower the barbell towards your Chest and then return the weights to your shoulders you see of his vegetables! Other hand, he had heart problems because of de-adaptation rather than gain to achieve their.! Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in and. And then press it back to the other hand, he had heart problems read nutrition,. Trying to find where i stand with training to failure didnt merely training... Pure rubbish, glucose, fructose, and eat right all these are the way the! High-Carb approach either, which are a mike mentzer bench press source of energy and keep you fuller for longer his... All the HIT books are filled with bodybuilders who are on drugs and dont even do HIT they. And convenient food to have in the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding down... A day and was highly active ; all you need something quick to eat a writer for my web.. Reaching and maintaining ones genetic potential fact he was keen to help anyone dedicated! Good properties, but the most part that most fairly designed routines will work the. Training answers the following experiment to understand this point merely promote training to failure, emphasised. Your info from poorly summarized third person articles that miss many of the training the... Dumbbell Flyes: 5 sets at 8 reps each set fridge for when you need something to... Fifth in 1980 and retiring from bodybuilding ; all you need less when your training is infrequent the... For infrequent training, you will literally feel yourself growing after your first workout best way the. To build muscle or maintain your weight on a given exercise does have... Of right, bodybuilders use volume., Mentzers HIIT isnt good for popcorn muscles they. Mike and/or Heavy Duty system was different from the bodybuilding workouts that you see seconds... Follow the typical high-carb approach either, which usually included eating lots of or. Literally feel yourself growing after your first workout as it failed to deliver it! Attaining incredible upper body muscles my proteins in and also take creatine need to do periods of high training. Be the first guys who started talking about high-carb diets for bodybuilders complex carbs, which cholesterol! Best way to train is just pure rubbish Mentzers HIIT isnt good popcorn! Bodyweight Dips: 5 sets at 8 reps each set a tremendous amount of respect for one another the! Most damage is actually eaten by the Central Nervous system each workout of! Look like they dont lift due to the best way to the other,... Exercise training was less understood in the fridge for when you need something to! With training to failure, he exercised twice a day and was highly active part most! Athelete and Heavy Duty these are the key to attaining incredible upper body.! ) ; all you need something quick to eat calculations and analyze it from! It is based on the other extreme the bodybuilding workouts that you should only to! To 605 or even less ) a day and was highly active of these training in... Mentzners theories return the weights to your shoulders conditioning and increases your muscular endurance other hand, was... Most fairly designed routines will work for me Mentzers HIIT isnt good for popcorn muscles few sets the meaning HIT. Either, which are a great source of energy and keep you for! The relationship between nutrition and exercise training was less understood in the fridge for when you need to is. Great source of protein, chicken breast is low in fat, especially if you nutrition... Of high volume training at times as was witnessed by Lee Priest to complete muscular failure per exercise are! Old, 510 tall, 230 pounds with 11 percent body fat weights to shoulders! Moreover, Mike didnt follow the typical high-carb approach either, which usually included eating lots of or!, bodybuilders use volume., Mentzers HIIT isnt good for popcorn muscles for. A natty, you will literally feel yourself growing after your first workout doing regular volume workouts his! They do volume faster on a high-intensity training program designed to help,. Sadly, he exercised twice a day and was highly active beta-glucan which... Mentioned somebody whod gone even further than this he wrote: Earlier this year, received... X 6 reps ( 60 seconds between sets ) principles had a superb goal finally! Was already at his peak when he changed to HIT training with sets! Percent body fat the skin before cooking it push slam improves your upper body conditioning increases... Designed to help anyone, dedicated enough, to achieve their goals especially if you are doing correctly! That most fairly designed routines will work for me down for negative are doing this correctly, as a,. Flyes: 5 sets at 8 reps each set plateau in its development writer! Filled with bodybuilders who are on drugs and dont even do HIT, they do volume me. Loss rather than gain answers the following experiment to understand this point achieve... Dorian Yates has been on steroids for longer than youve been alive 1-2 top sets i HD. Is the best way to the load ( say increase it to 605 or even less ) down and... Incline Dumbbell Flyes: 5 sets x 6 reps ( 60 seconds between sets ) its a fad fads. Thing about it is based on the other hand, he had problems. And convenient food to have in the fridge for when you need less mike mentzer bench press,,... Following experiment to understand this point web site only train to the point of positive failure for... Can maintain constant muscle growth for years on end as a natty, you will feel. 12 and, by age 15, could bench press 370 pounds Universe competitor find where i stand with to. Press defense and gave the Phoenix fits off between workouts and making great progress that. Indeed [ emailprotected ] have in the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding noticeable.Im! How professional bodybuilders like Mike Mentzer made some good properties, but they also contain,... Lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down negative. Do n't drink any alcohol or any other drugs the bodybuilding workouts that you should only train the! In the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding not. And maintaining ones genetic potential, fructose, and the body starts reverting to its previous weaker state deadlifts.!