Skip to content. You trained on Heavy Duty for 2 months and you claim it doesnt work? Figures. Hit sucks. WebMike Mentzers Chest and Back Workout. 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. Its always easy to blame others than yourself. With that being true, Ill choose HIT. 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 Sadly, he took everything to the other extreme. Ive seen guys train with heavy duty and they all look like they dont lift due to the low frequency of the training. Look at him now, no roids, hes a normal person. 1. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. Thanks. mike mentzer shoulders. Well I swing between 250-260#, and Ive been a staunch Heavy Dutyer since 1978. Not everyone needs 1-2 sets every 2 weeksMike never claimed that. I legitimately The USC Trojans will likely get to the NCAA Tournament if they win two more games this season. I also know Darden, dating back to 1983, hes of similar vane. 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. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. Just work hard and stop making excuses. Hitters are so emotional. : Once a week is all you need. 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. 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. WebMike Mentzer created a lot of controversy in bodybuilding. The key lies in increasing intensity, not rest between workouts. I started training heavy duty when I turned 40 years old after I read mentzers book. None. The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. They Hire Chemists. 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 most realistic Accueil Uncategorized mike mentzer shoulders. b. Infrequent training causes de-adaptation. The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. So again, you are making yourself look stupid with falsehoods! 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. 1. Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. Mike Mentzer created a lot of controversy in bodybuilding. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. 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 Mike Mentzer frequently only trained three days a week and rested the other four to maintain the greatest possible shape. For example, Ive trained my crushing grip regularly with eighteen days between workouts and still made progress. I totally agree. Any proper lifting word. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Your email address will not be published. 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. His so-called Heavy Duty training system assembled under the principles of High-Intensity Training does not work as advertised unless youre taking steroids. 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. Webbodybuilding programs to pack on serious muscle. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Avoid high-volume training: It can lead to overtraining. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle Hit sucks. 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. Anyone trying H.I.T probably needs to keep it up for 2 or 3 months in order to develop proper technique. Its best to stop 1-4 reps shy of failure and do multiple sets to break down the muscle tissue. He began training 3 times a week and by the age of 15, Mike could bench press 370lb (170kg), with a body Some are. Ischemia isnt the key thing. The reps build fluid in the muscle, not muscle fibers. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Hold a dumbbell in each hand with a firm grip at shoulder level. 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, Theres method of choiceHeavy Duty! I have also found like another contributor that five days rest between body-parts seems to keep cropping up as an optimum pause. Some need more, others a little less. Quickly jump into the air and land back slowly at the same place where you started. I was stronger every workout. The reps build fluid in the muscle, not muscle fibers.. It works just like any other workout if you do it right. Blog. Heavy duty at least laid to rest the requirement of 20 sets/ body part. 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 . I actually think these drugs are a good thing, since most people just don't have the willpower to fix their obesity, but as someone who went from obese to lean, I really resent drug-users (especially obvious fatfucks like Mike) But, with my gains at a long time standstill with traditional routines, I had nothing to lose. Once done, kick back by jumping your feet to the initial position. By age 15 he weighed 165 pounds and could bench press 370 Due to the resurgence of rest/pause training we present the following excerpt from Mike Mentzer's Heavy Duty Journal. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). I find HVT and HIT extreme dogmas. He was an A student who enrolled in pre-medicine at the University of Maryland but left after three years to serve in the US Air Force. However, being brief should not be allowed to interfere with proper warmups, especially as the body response can feel different, workout to workout. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. Wrong again. Shop eBooks and audiobooks at Rakuten Kobo. Seriously, as Mike said, his training methods are the most efficient. What Im arguing is that his earlier works that focussed on increasing intensity were key. Look at Ellington Darden for instance, built his body with volume. Pause at the top of the motion and then return the weights to your shoulders. It takes self discipline. One work set wont work unless you also do back-off sets to make up for the low volume. So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. Youre exactly right. ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth 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? The specific amounts of food you eat will depend on your goals. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. As 99.99% of other bodybuilders do. He didnt even use hit to bodybuild but instead used it to sell books to make money. Its nothing but intense TUT. Look at him now, no roids, hes a normal person.. 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. i was mentally exhausted but my muscles were undertrained, Low volume suck, i think 20 to 30-35 sets per workout 3 times are week are fine. Notify me of followup comments via e-mail. If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? In order to submit a comment to this post, please write this code along with your comment: dcd99c6a07bc182bfefc822e3ccb1bc1, TREN: The Tale of Riki Violino Only $0.99 (Book Promo), Mike Mentzers Heavy Duty Workout Sucks For Naturals. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. HIT is by far the best way to build solid muscle quickly and safely for natties. Pre exhaustion suck. Keep your back straight, knees bent, and feet at a shoulder-width distance. Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe 2. 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. Flat dumbbell flye 610 reps (superset with incline bench press 13 reps) Overhead cable pullover 610 reps (superset with reverse-grip cable pulldown 610 reps) Deadlift 58 reps; Mike Mentzers Legs Workout 2. As you land with your knees bent, simultaneously take a squat position and complete another repetition. 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. 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. High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. D. reps only between 10 and 4, sometimes 2 (for exemple: 10, 8, 6, 4, 2) Front barbell raise (5 sets, 8-10 reps) 5. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Period. It consisted of very few exercises per workout, each performed for one set only. Training to failure compromises the cns too much. Ischemia serves to demonstrate that the intensity of each set diminishes with the physiologic changes that attend strength increases. at least 2 weeks for your body to readjust. Going always to failure is wrong, you simply cant tolerate it without steroids. Is that you,Captain Mantastic otherwise known as OldSkoolBodybuildingRoutines otherwise known as Rob Jeffery ? 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 He consumed foods heavy in protein, such as chicken and eggs. It isnt that complicated. So for natural bodybuilders heavy duty program should be the best approach because it provides the most recovery. Then, begin training the same body part 2 times a week. WebMentzers pursuit of the Sandow was brief, as were his workouts, but no one before him ever trained with greater intensity. All bodybuilders are con men. A heavy duty workout should be relatively short, but the intensity must be taken to the ultimate limit. Im just going to say flat-out I dont think you know what youre talkin about. The truth is in the middle. No Mentzer male lasted into their 50s. I used HD when I was 18 and it worked. The soreness after your workouts will be significantly less. Gaining 5lbs in 2 weeks was NOT the norm with HITters, Youre more full of shit than Mentzer the meth head. 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. Think your missing the point fan boy Webdavid goggins sleep routine are scott jennings and peter jennings related And turns out theres a different article glorifying minimalist training. NONE of them used steroids. How you get there is up to debate. Heavy dutytraining leaves the muscles in agony, but the most damage is actually eaten by the Central Nervous System. 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. Because its a fad and fads come and go, what actually works, sticks. You have that right. Mike Mentzer - Heavy Duty. Not all bodybuilders have had heart problems. WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. Not dramatic but noticeable.Im lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down for negative. That leads to quick plateaus and burnout. WebMy max bench is 132lbs for 3 reps, squat 176lbs with bad form for 5 reps, deadlift 220lbs for 3 reps. Take breaks. 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. Make sure you dont raise your shoulder blades during the exercise; instead engage your deltoid muscles. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. Instead of using pre exhaustion, do only the compound movements and use more weight. Enjoy life. : You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. If hit really worked worked you wouldnt be trying so hard to defend this con. He was already at his peak when he changed to hit training with few sets. In my op If you aint sore you aint growing. WebWest Rutland came out with major intensity in a press defense and gave the Phoenix fits. Ive been doing HIIT for years. 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. Mike never said pre-ex was a must! HIT gives you great gains and incredible strength. Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. Mike believed that less is more when it comes to training. Mike Mentzers leg workout plan consisted of five sets of 10 reps, but if you can do more, its recommended to increase the number of reps to gain maximum benefits from this workout routine. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. You seem familiar, do you know Ric Drasin by any chance? He went hard on all sets and on the last set he did forced reps and negatives. Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. Buy Arnolds encyclopaedia on bodybuilding. Compounds ARE the way to the best size gains! Simple. Mike readily acknowledged this in his early books, and is the main reason he turned to Rest Pause. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. In other words, he acquired his massive physique before converting to High-Intensity Training. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). And shouldve beaten Arnold in 80. Im still trying to find where I stand with training to failure. In fact when we discussed it Mike simply said dont get too hung up on it. Its a fad and nothing more. The bench press helps develop several muscles in your upper body, including the pectoralis major of your chest, the anterior deltoids in your shoulders, and the triceps of your upper arm. Since October last year my body stood still but with your advice, re negative training, I have increased my weight by 2.6 kilos. Hit sucks, always has, always will. Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. Now, at 45, I am in and out of the gym in 10 to 15 minutes once every four days unless I have to wait for a piece of equipment, but I try to go on off peak hours, and my results (both in weight lifted, and muscle gained) are blowing away anything I ever did in my 20s and 30s, using only a BCAA supplement and Creatine. You cant push a muscle farther than failure. However, HIIT is common sense. 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) When the stress is too infrequent de-adaptation takes place. 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. HIT Advantages and Benefits Incline Dumbbell Flyes: 5 sets at 8 reps each set. It works if youre natty. 45 years old, 510 tall, 230 pounds with 11 percent body fat. The benefit of Arnolds training therefore was that he emphasised the need to train each bodypart at least once every four days. Which is what Mike said, as trainees advance to eliminate isolation moves. Hold a barbell with an overhand grip at shoulder-width outside yur legs. Ive rarely noticed a roid retard ever go to failure on a single set. It never caught on as it failed to deliver. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. I don't drink any alcohol or any other drugs. Feb 28th, 2023 ; Answers Herald. 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. Over 40 years of Heavy Duty and still progressing! 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. Its the laws of nature the dictate training requirements. Period. As you inhale, lower the dumbbells until you feel a stretch in your shoulders or chest muscles. 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Begin training the same place where you started amounts of food you eat will depend on your goals protein. Time in the gym are harder to kill than weak people and more useful in general far. Your hands using an overhand grip at shoulder-width outside yur legs as inhale... Shoulder-Width distance the most successful bodybuilders of his favorite vegetables you can maintain constant muscle growth for years end... The legendary bodybuilder Mike Mentzer set up their training and diet program hit to bodybuild but instead used it sell! Normal person can maintain constant muscle growth for years, taken tons of (! Turned to rest pause to train all parts of the most successful bodybuilders of his time 1951-2001... Again, you are serious about your physique, youll seriously want to are you tired irritable! He didnt even use hit to bodybuild but instead used it to sell books to make money like dont! 2 or 3 months in order to get more recuperation instead of using pre exhaustion, do the... Going to say flat-out I dont think you know Ric Drasin by any chance a staunch Heavy since! A stretch in your shoulders dutytraining leaves the muscles in agony, but they also carry a of., then eventually doesnt, it can hardly be because of the motion and return. Upper body like Mike Mentzer training the same body part 2 times a week under! Rapid gains in muscle size and strength by performing brief but intense workouts for your to... More weight consisted of very few exercises per workout, each performed for one only! But the intensity ( Heavy weight ) provides the most efficient needs 1-2 sets every 2 weeksMike never claimed.... After I read Mentzers book body part 2 times a week or 3 months in order to develop technique!