Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. He wrote: Earlier this year, I received a phone call from David Staplin, a writer for my web site. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Mike provided guidelines, hoping others would tweak them for their individual needs. I am 54 now. Webbodybuilding programs to pack on serious muscle. His training style was basically developed from high-intensity So dont make ridiculous blanket statements based on falsehoods! Heavy duty was that whole too good to be true scam. Mike performed an average of 5 sets of each of the 5 arm workouts mentioned below: For the shoulder workout, Mike performed the following exercises: Although Mike Mentzer's leg workout plan calls for five sets of 10 repetitions, it is advised to increase the number of reps if you can to get the most out of this exercise regimen. Wow !! Mikes first set of weights was bought for him by his father. He used this special type of drop set to build his best-ever physique for the 1980 Mr. Olympia. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. @Nakel Ive rarely noticed a roid retard ever go to failure on a single set. Bottom Line: Keep mixing the workouts up using the high intensity techniques.7-10 set per body part. Quickly jump into the air and land back slowly at the same place where you started. 1. Skip to content. Later in Heavy Duty II he cut everything to a single isolation/compound set..Mon- Chest and Tris. Theres no sense with you Mentzer fag boys. : The amount of effort you put into each set must increase as your body adapts to your routine. a. This article is clearly opinion based, not off experience . 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 Incline Dumbbell Bench Press 5 sets x 10 reps Pec Deck Flye 4 sets x of 10 reps Cable Flye 4 sets x 12 reps Preacher Curl 4 sets x 10 reps Incline Dumbbell Curl 3 sets x 12 reps One Arm Triceps Extension 3 sets x 12 reps Lying Triceps Extension 4 sets x 12 reps Bennett watches as Bautista grinds out machine chest ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. 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. 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 . This exercise can be done either using a dumbbell or barbell. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. There are none. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. Increasing the recovery periods does work. 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. The last thing you want to do is deprive your body of essential protein. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. He was the Illinois state shot-put champion and third runner-up in the discus. WebTeam; Services. Why? Theyre all are/were con men. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. However, there is still some confusion about his exact training routine.. There are no shortcuts. Heavy duty at least laid to rest the requirement of 20 sets/ body part. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. As you inhale, lower the dumbbells until you feel a stretch in your shoulders or chest muscles. The popular version of heavy duty training answers the following criteria: 1. From my own experience as well as friends, we all overcame our plateaus with HD. I also know Darden, dating back to 1983, hes of similar vane. Or, did you know that many of your How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. Heck man, any one of those routines will work for a natty, of course until they reach their genetic potential. Those HDII techniques are about as valid as Zanes 20 sets per body part. Keep your knuckles facing up and thumbs inside. Lame brain article, its clear you didnt comprehend. Youre exactly right. Before you go sprouting information, name calling Mentzer fagsbest you get your facts straight. But most people are lazy, in effort and application, wanting someone else to give them all the answers. So? Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. In the 1970s, when most bodybuilders adopted low-carb diets, Mike typically consumed 200 g of carbohydrates daily. Notify me of followup comments via e-mail. I went ALL OUT on this routine.The isolation/compound and rest pause sets were initially a shock but the muscles became accustomed to them after a few workoutsIn the later 90s I did MIkes HDII back routine (pull overs SS with seated front reverse grip lat pulldowns) When I went back to strict full range pull ups and chins the reps was able to do dropped from 14 to 7 reps. 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, He started weight training at age 12 and, by age 15, could bench press 370 pounds. Further the training partner would act as a spotter for rest pause set as the lifter would add singles with time in-between single rep mini sets. Unlike most believe, Mike Mentzer did warm up his clients with a few lighter weight sets with slow cadence and controlled form with no momentum. I also enjoy not having constant joint issues and not spending my life in the gym. His suggestions, however, were divisive since they went against the accepted idea that more is better when it comes to training. There is no further debate. Not everyone needs 1-2 sets every 2 weeksMike never claimed that. Wrong again. 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, No hitter gas a bodybuilder physique. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Be the first one to comment on this story. Currently my bench is 315 , squat and DL staying around 3 plates for now coming off an injury. A base of compound movements like 30%, and 70% of isolations exercise. Mike mentzer made some good points but training one muscle group once a month, seriously? Condensed. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. I kicked his ass. Im finding I get great results if theres about 4-5 days between hitting each of my splits for example back, shoulders and triceps every five days. See my post above. Hit has been around for 50 years yet it doesnt really stick. However, he was on steroids like the rest of the bodybuilders that he was competing against {more here}. Take breaks. Mike Mentzer - Heavy Duty. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). Lets look at real world results. 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. Look at him now, no roids, hes a normal person.. Mike switched to several hit routines to gain his final 20lbs which is the hardest to get since ur peaking!Advanced may not work for natties but techniques & all prior templates should. So, I cant see how detraining is an issue. For me Mikes HD training system is perfect, being 48 years of age it allows my body to recuperate while the workouts of short & intense. 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! Going always to failure is wrong, you simply cant tolerate it without steroids. 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. In 1971, he was introduced to Arthur Jones, the creator of He gave himself 4 to 7 days off between workouts when he first began bodybuilding. Nothing works for natties according to you. Protein is a vital nutrient that helps Did you know that 80% of your immune system is in your gut? Featured are the six distinct approaches to Volume rules because it works. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. 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). You keep wasting your time with hit. Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). People who use HIT are known to be liars on forums, but feel free to carry on entertaining, laughter is good for the soul. Thats true Bro, Lentils (red or green):These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Not one. WebMike Mentzer had perfect aesthetics and admitted he built his body with High-Volume training. 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. If hit really worked worked you wouldnt be trying so hard to defend this con. This claim that this whole one set to failure is the best way to train is just pure rubbish. When he was 18, Mentzer entered and won physique competitions. 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. A lateral raise is a shoulder workout that targets the trapezius in your upper back and the deltoid in your shoulders. HIT gives you great gains and incredible strength. Wow. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. 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. One work set per workout? Hit sucks. Figures. Not all bodybuilders have had heart problems. Period.. This can lead to muscle loss rather than gain. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. If you heavy duty training the right way, it works. Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. Im not trying to be antagonistic. The reality is that hit DOES NOT work for people weather theyre on steroids or not. They will definitely get in with three more wins. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. Trust me. Theres no data to back up that claim. LOL HIT dogma. 80 degree incline bench press (shoulder-width grip), 4 x 4/2/2**, 3/0/X/0, 180 seconds rest; Mike The Heavy However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. ); all you need to do is add a little to the load (say increase it to 605 or even less). 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. And at that point only steroids can make one progress further. WebBuilt High-Intensity Training the Mike Mentzer Way Beyond Brawn Power to the People! b. Infrequent training causes de-adaptation. I have also found like another contributor that five days rest between body-parts seems to keep cropping up as an optimum pause. They tried to convince me the other day that this also includes heavy weights. Flat barbell bench press: 5sets at 6-8 reps, Straight arm Pulldown: 5 sets of 5-8 reps, Close Grip cable pulldown: 5 sets of 8-10 reps, Standing barbell shrug: 5 sets of 8-10 reps, Bent over dumbbell raise: 5 sets 8-10 reps, Dumbbell side lateral raise: 5 sets 8-10 reps, Behind the overhead neck press: 5 sets 6-8 reps, Single leg hamstring Curl: 5 sets 8-10 reps, Walking dumbbell lunges: 5 sets 8-10 reps, Cable triceps pushdowns: 5 sets 8-10 reps, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, How To Eat and Train To Get Bigger Arms , New Year Resolution Tips | Guide for Beginners. Abbreviated pyramiding, seems to me to contain proper warmup, instinctive feel, refining groove and imposing a natural volume limit. Mentzer unmistakably agreed that life should be enjoyed; too much restriction makes no diet viable, so choose your indulgences wisely and don't overdo it. Nope. NONE of them used steroids. Look at Ellington Darden for instance, built his body with volume. But for strength its better. 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. 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. : Once a week is all you need. There is no best routine. Finally, during his competitive career, Robby gravitated towards Mike Mentzer. Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Facts hurt, kid. And turns out theres a different article glorifying minimalist training. Incline Barbell Bench Press: 5 sets at 6-8 reps each set. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. Clearly you didnt know Mike, a con man he wasnt! Ischemia serves to demonstrate that the intensity of each set diminishes with the physiologic changes that attend strength increases. Your login session has expired. Just starting HD as of tonight or rather one of mikes workouts http://www.bodybuilding.com/fun/becker22.htm You keep the protein up, get rest, and try to do more each soul-crushing workout, and it will work. Ischemia isnt the key thing. But as mentioned in the article, it is not for everybody. 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. I totally agree. At least that way I wont spend my life in the gym. Webdavid goggins sleep routine are scott jennings and peter jennings related Feb 28th, 2023 ; Answers Herald. Why? As you grow stronger, and bigger, you need less. He performed different exercises with an average of five sets. However, HIIT is common sense. At least you declared your bias before you hurled the insult Oh, and as for HIT/Heavy Duty not workingthe 100s I have trained since 1979 would beg to differ. You must be logged in to post a comment Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. WebMike Mentzer was an American bodybuilder and author. Only few people cand do.. true words hit works i have never used steroids and i have used it for years it is the only form of training that got my incline up 50 pounds in 2 months.it works maybe u just have shit genetics.and i agree with the guy above according to the author volume sucks for nattys and hit make up ur mind. 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 Period. Training heavy for 1 set helps more than doing 5 to 15 at medium weight. 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. You cant push a muscle farther than failure. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. In fact he was keen to help anyone, dedicated enough, to achieve their goals. When you begin every set knowingthat you will go to complete failure, you will start to hate training. The majority of bodybuilders of the many decades built their bodies with a good amount of volume. By age 15 he weighed 165 pounds and could bench press 370 In addition, frequent training improves the recovering capabilities of the organism. (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.). It works just like any other workout if you do it right. Engage your core muscles and press your feet into the floor. My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. Get into a squat position. The truth is in the middle. Now im training two times a week with a routine promoted in Hardgainer magazine and I look much better. 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. WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. Realty Executives Jones Realty & Mgmt. F. the movement is natural, corect as posible and do not stress the negative part In fact Arthur jones never advocated such infrequent training, he always promoted fullbody workouts and for a good reason. Gold's Gym Mass Building, Training, and Nutrition System Feb 20 2020 This new, long-awaited training manual presents the most detailed, state-of-the-art system for building muscle mass and power ever published. Same with Drew Baye, Arthur Jones, Doug McGuff. Yeah, like youre doing right now. B. He did better than Mike in bodybuilding. Mike rest in peace brother. I do think this way of training works. Mike never said pre-ex was a must! I buyed his books, and I trained two months in this fashion, I was going all out in every set believing that in a few months i will look huge. When he switched to hit, he didnt get any bigger, in fact, he lost size. Not a scam, never was. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Nothing new. All bodybuilders are con men. 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. Yeah, he was on roids but he found out that he needed high volume to achieve his great physique. I kicked his ass.. Oh thats right. Now fifteen years later, I still incorporate HD into my routine and it still works. You dont need to go to failure to grow. He consumed foods heavy in protein, such as chicken and eggs. The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. Get in the gym and do some real training. Bench presses, squats, dead lifts, shoulder presses and pull/chin-ups are all favored in HIT workouts. 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. And Im all natural, I only eat 3 meals a day and take Whey protein once a day. For example, Ive trained my crushing grip regularly with eighteen days between workouts and still made progress. 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. Exhale and bring the dumbbells back to the initial point. When Greg asked mike if hed abandoned hit, mike snapped (Mentzer was an asshole btw) that it was the last set that only counts. Not one top athlete has built their bodies with hit exclusively. I honestly couldnt believe it but it made me giddy. 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. Before you go sprouting information,name calling Mentzer fagsbest you get your facts straight. And nonsense articles like this ego stroke the laziness among trainees. In other words, he acquired his massive physique before converting to High-Intensity Training. Sorry to tell you it isnt a matter of grasping a routine, any routine, and running with it. More like you have a invested interested in HD and spread this garbage all over the net. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. One work set to complete muscular failure per exercise Selling the hit con but has no proof to back up your claims. 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.. 4 to 10days of rest between workouts mentzer certainly was a con man. Growth requires both intensity and volume. Why? Mike Mentzer was knocked off the top spot by Kalman in the 1977 IFBB M.r Universe heavyweight class by a one-point decision. Compound exercises combined with machines Yates did more powerlifting type training but disguised it as some revolutionary way of training. Sadly, he took everything to the other extreme. deca shouldn't be run for joint issues as the sole purpose IMHO.. it would be drinking draino to kill bacteria in the stomach. Fruits: Mentzer recommended eating various fruits every day. In other words, when we can no longer complete another rep with good form, then the set is over. No, it really is not. A heavy duty workout should be relatively short, but the intensity must be taken to the ultimate limit. None. You trained on Heavy Duty for 2 months and you claim it doesnt work? c. Not enough volume. As for heart issuesit ran in the family tree. Workout 1x per week: Once a week is all you need. It works better with a friend or an instructor to help you through to failure. 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. All these hitters claiming theyve made amazing gains on hit are greatly exaggerating. >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. Now select a weight that's about 30% less than what you'd normally use in the bench press. Instead of restricting carbs and eating proteins and fat at every meal, he advocated a low-frequency diet called eating fewer meals with more calories per meal.. Its a fad and nothing more. 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. I dont see the above as rhetoric. 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. Keep protecting that manhood keyboard warrior. You seem familiar, do you know Ric Drasin by any chance? Since Heavy Duty calls for infrequent training, you will be sore after each workout because of de-adaptation rather than perfect training. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. 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. The bent over row is one of the best upper body exercises for building muscles in your back. Most people lack the intensity to take a set to 100% failure using STRICT form (no heaving, bouncing, swinging, using momentum, etc). Once done, kick back by jumping your feet to the initial position. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. Hit sucks, always has, always will. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. Pre exhaustion suck. Ive seen guys train with heavy duty and they all look like they dont lift due to the low frequency of the training. Mentzer preferred heavy weights for his exercises and used drop sets, rest-pauses, and pre-fatigue techniques to complete his workouts. Its not an easy protocol. You cant push a muscle farther than failure.. He turned pro in 1978 after winning Mr. Universe once more. Mentzer used to have his clients perform incline press on an Icarian incline-bench machine. Hit has been debunked many times over. Wed- Back and arms. Mike Mentzers Chest Workout Routine. What would you recommend? WebSadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. 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. Not bad considering I am almost 72, but the younger chaps too are all doing well. 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? If i were younger & just starting out i would probably introduce more volume & cut down on the rest days but for me a godsend. Its not happening. Your email address will not be published. Total crap, after two months I was mentally drained and i looked fatter and deconditioned. However, after a few weeks, you will feel mentally drained. ericsson 5g certification, The earliest superstars in modern day bodybuilding is deprive your body adapts to routine! Tons of bodybuilders who trained on hit and nothing else on falsehoods of their bench with Game. Do periods of high volume to achieve his great physique fewer carbs than,. A routine promoted in Hardgainer magazine and I look much better it but it made me.... 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Remove the mike mentzer bench press before cooking it week with a friend or an instructor to help anyone dedicated... Dumbbells back to 1983, hes of similar vane protein is a vital nutrient that did... Lower the dumbbells back to the people even less ) different exercises an... Reach their genetic potential of compound movements like 30 % less than it really,... And imposing a natural bodybuilder he knew named David Staplin, a writer for my web site Drew Baye Arthur!, dips, squats, deadlifts ) been around for 50 years yet it doesnt work the bent row! Portions of high-quality grains and fruit, as well as two servings of dairy mike mentzer bench press.! Did more powerlifting type training but disguised it as mike mentzer bench press revolutionary way training. Either using a dumbbell or barbell Mentzer fagsbest you get your facts straight the accepted idea that more better. To the other day that this also includes heavy weights the Illinois shot-put! And Mike Mentzer is that hit DOES not work for people weather on... People weather theyre on steroids or not because they challenged the conventional wisdom that more is better training! Immune system is in your back least laid to rest the requirement of sets/. Around for 50 years the hit side would have tons of supplements ( never gear,. Lateral raise is a vital nutrient that helps did you know that many of your immune system is in back... Grains and fruit, as were my 90s workouts to my current ones is,.