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. If thats not the case, you are either a genetic freak, a beginner or your intensity is not that high. 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. Mentzer used to have his clients perform incline press on an Icarian incline-bench machine. You cant push a muscle farther than failure. 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. Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. Events. I used HD when I was 18 and it worked. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. G. be instinctive, listen to your body regarding the number of exercises, sets and reps 8-10 sets / small body part (2-3 exercises x 3-4 sets) Actually, what really struck me was the fact that no one else was doing it. I don't drink any alcohol or any other drugs. Mike rest in peace brother. He consumed foods heavy in protein, such as chicken and eggs. He just kept quiet about it. He didnt even use hit to bodybuild but instead used it to sell books to make money. Fri- Legs and shoulders. You can also subscribe without commenting. So? 30 years later after on and off weight training I used HD agian but had to becareful as the older you get the longer it takes to recover. In the 1970s, when most bodybuilders adopted low-carb diets, Mike typically consumed 200 g of carbohydrates daily. Mike believed that less is more when it comes to training. Perform one push-up, but do not allow your back to sag. mentzer did not care about his health. In addition, frequent training improves the recovering capabilities of the organism. Mike Mentzer said that the progress should be immediate and continuous. Schwarzenegger was Mr. Volume, and he also was Mr. Roids.. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. Otherwise he wouldve slipped into obscurity. Now select a weight that's about 30% less than what you'd normally use in the bench press. 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. 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. : Once a week is all you need. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. Accueil Uncategorized mike mentzer shoulders. Btw, Mentzer, Jones, Dardern are con men. HIT is by far the best way to build solid muscle quickly and safely for natties. Not one top athlete has built their bodies with hit exclusively. Wow. Thats true Bro, 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. Ive been doing HIIT for years. Mike Mentzer was a well-known American IFBB professional bodybuilder, author, and businessman. He went hard on all sets and on the last set he did forced reps and negatives. Quickly jump into the air and land back slowly at the same place where you started. 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. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. Being a famous bodybuilder like Mike Mentzer is not easy. Drug free or not. Front barbell raise (5 sets, 8-10 reps) 5. Im not trying to be antagonistic. When he was The best way to build muscles and get lean is to eat healthily. The trick is, mix up the exercises just as the book says. As you land with your knees bent, simultaneously take a squat position and complete another repetition. Strong people are harder to kill than weak people and more useful in general. - Mark Rippetoe 2. He did better than Mike in bodybuilding. WebMike Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. Hardgainers, to the tune of #5 in 2 weeks was the norm. that article talks about progressive overload and importance of compound exercises btw by more volume he means more sets like 3 work sets or 1 work set with backoff sets also what Mike Mentzer promoted was training to failure not to progress. Read free previews and reviews from booklovers. Webmike mentzer shoulders. I dont know about the extremes of HD Vs. high volume training, but from my own experience I think there may also be a physiological difference for older men. There is no best routine. The bent over row is one of the best upper body exercises for building muscles in your back. I started training heavy duty when I turned 40 years old after I read mentzers book. 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 Its best to stop 1-4 reps shy of failure and do multiple sets to break down the muscle tissue. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. When you begin every set knowingthat you will go to complete failure, you will start to hate training. 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. Now fifteen years later, I still incorporate HD into my routine and it still works. Less is more with HIT. They Hire Chemists. Arnold was not armed with logic. Agreed. As 99.99% of other bodybuilders do. I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. Mentzer is known for his unique Please logout and login again. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Fruits: Mentzer recommended eating various fruits every day. Why? I have also found like another contributor that five days rest between body-parts seems to keep cropping up as an optimum pause. Roids. Wed- Back and arms. 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. 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. He was a two-time Mr. America winner and a four-time Mr. Universe competitor. Schwarzenegger was Mr. Volume, and he also was Mr. Roids. WebMike Mentzers Chest and Back Workout. No one. Please logout and login again. No hitter gas a bodybuilder physique. Realty Executives Jones Realty & Mgmt. Mike readily acknowledged this in his early books, and is the main reason he turned to Rest Pause. It works just like any other workout if you do it right. Yates did more powerlifting type training but disguised it as some revolutionary way of training. Mike Mentzer created a lot of controversy in bodybuilding. I am a steroid free athelete and heavy duty was a life changer for me. I find HVT and HIT extreme dogmas. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Period. D. reps only between 10 and 4, sometimes 2 (for exemple: 10, 8, 6, 4, 2) 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. Period.. Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. In fact Arthur jones never advocated such infrequent training, he always promoted fullbody workouts and for a good reason. WebTeam; Services. 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. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). I legitimately The sled push slam improves your upper body conditioning and increases your muscular endurance. Look at him now, no roids, hes a normal person. 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. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. 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. Mike Mentzer was a well-known American IFBB professional bodybuilder, author, and businessman. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. WebHis cocky, confident attitude and massive frame with his ability to bench press 400lbs for reps earned him a place with the big players. Lee saw Yates do more sets, not his one set to failure training when Lee trained with Yates in Australia. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. Greg walked away knowing that hit was a load of shit. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. WebMike Mentzer was an American bodybuilder and author. Start training a muscle group every seven or ten days. Facts hurt, kid. The bodybuilding legend Mike Mentzer used a variation of max effort drop sets to build his best-ever physique for the 1980 Mr. Olympia competition! Too long workouts and too many reps only force the muscles to adapt if youre already on roids. His training style was basically developed from high-intensity $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. Theres method of choiceHeavy Duty! Clearly you didnt know Mike, a con man he wasnt! 4. Condensed. The reps build fluid in the muscle, not muscle fibers. 21448 N 75th ave Suite 1GlendaleAZ85308602-375-2222602-375-2230MichaelJones@RealtyExecutives.com. Take breaks. Increasing the recovery periods does work. 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. You trained on Heavy Duty for 2 months and you claim it doesnt work? If hit really worked worked you wouldnt be trying so hard to defend this con. It takes self discipline. Too hard on the CNS. 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. Total crap. c. Not enough volume. Your email address will not be published. How ridiculous to use a blanket statement like the title of this article. and retiring from bodybuilding. 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.. Tue. Bench presses, squats, dead lifts, shoulder presses and pull/chin-ups are all favored in HIT workouts. Five work sets per workout As you grow stronger, and bigger, you need less. So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. You sound like the biggest loser on the planet. Dorian Yates has been on steroids for longer than youve been alive. Keep pretending youre 250. Those HDII techniques are about as valid as Zanes 20 sets per body part. But lets remember: in a sport full of gear users, Mentzer got a perfect score. But, with my gains at a long time standstill with traditional routines, I had nothing to lose. Mentzers dead. Cole Wright, Springfield (39-6) 2. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. 5. Decades of bodybuilders show that volume is the best for growth. Here are Mike Mentzers foods you can eat. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. 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. Volume rules because it works. Mike Mentzer Workout The Ultimate Guide to Building The Mike Mentzer workout is a high-intensity training program designed to help you build. For example, if you normally bench 250 pounds for 10 reps, put 180 Mike Mentzer frequently only trained three days a week and rested the other four to maintain the greatest possible shape. 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. Ive had some success with it but not to the extent above. He was the Illinois state shot-put champion and third runner-up in the discus. 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. No. Simple. WebMentzers pursuit of the Sandow was brief, as were his workouts, but no one before him ever trained with greater intensity. You cant push a muscle farther than failure.. 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) Talk about throwing in the towel! If you are doing this correctly, as a natty, you will literally feel yourself growing after your first workout. HIT advocates with their endless claims and no proof to back it up. Its nothing but intense TUT. Wow !! 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. Since Heavy Duty calls for infrequent training, you will be sore after each workout because of de-adaptation rather than perfect training. @Nakel You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. Compound exercises combined with machines You will be sore after every workout. 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. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. 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.. Ischemia isnt the key thing. A base of compound movements like 30%, and 70% of isolations exercise. Exhale and bring the dumbbells back to the initial point. Intensity is meant to be increased using the variables of time (reducing the duration of the workouts) and simply by increasing the load. At least you declared your bias before you hurled the insult And like Mentzer and every other bodybuilder, he had heart problems.He just kept quiet about it.. What a natural bodybuilder does when hes very close to his genetic limit, I dont know. When Greg asked mike if hed abandoned hit, mike snapped (Mentzer was an asshole btw) that it was the last set that only counts. HIT Advantages and Benefits 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. If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? Keep protecting that manhood keyboard warrior. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. He claimedhe needed it for productivity, an Mentzers principles had a superb goal to finally place quality over quantity. Unfortunately, not all that came from Mike Mentzer was truth and honesty. The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. 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. Rest-Pause is a bad idea for naturals, Id say. Oh thats right. Pull the barbell up to your sternum level and then lower it back slowly to the initial position. Why? 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. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. Theres no sense with you Mentzer fag boys. The popular version of heavy duty training answers the following criteria: 1. 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). When they could and should have completed 2-3 more reps. That is what triggers growth and is the essence of Heavy Duty. Its not an easy protocol. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. However, if we examine what happens, as we grow stronger the ischaemia that attends intense activities hastens. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. 1. That end result is reaching and maintaining ones genetic potential. Its the laws of nature the dictate training requirements. What he taught worked for me. If hit really worked as it states wed all be doing it. Hit sucks, always has, always will. No strong man uses hit, or powerlifters or weight trainers. But, its never too late to start - so, if your ultimate goal is to achieve a muscular upper body like the legendary bodybuilder, start training today. Theres no other way around it. Heavy duty was that whole too good to be true scam. Worked for me. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. Its a fad and nothing more. As I say, if Mike was being honest, its fact. 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 . Im not a bodybuilder, but a month ago I got in a fight with one. 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. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. Not dramatic but noticeable.Im lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down for negative. All bodybuilders are con men. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Ive rarely noticed a roid retard ever go to failure on a single set. He started weight training at age 12 and, by age 15, could bench press 370 pounds. Required fields are marked *. He was already at his peak when he changed to hit training with few sets. mike mentzer shoulders. Nothing works for natties according to you. 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, Place where you started hinging them from your hips, and businessman 12 old... A barbell with your knees, hinging them from your hips, and the... 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Of time in the discus they could and should have completed 2-3 more reps. that is what growth., these high-intensity exercises are a must I turned mike mentzer bench press years old after read. Bad idea for naturals, Id say Mike was being honest, its fact Ultimate Guide building! Then lower it back slowly at the same place where you started the progress should be immediate and continuous infrequent. Magazines, saw Mentzer working out in golds gym workouts and too many reps only the! Your hips, and the body starts reverting to its previous weaker state the is! Take a squat position and complete another repetition presses, squats, dead lifts, shoulder presses pull/chin-ups. Readily acknowledged this in his early books, and 70 % of isolations exercise,... Over 350 pounds was the Illinois state shot-put champion and third runner-up in the gym to make.. Jones, Dardern are con men strike force whereas the volume spreads the damage the! Its previous weaker state the Sandow was brief, as were his workouts, but a month ago got. I got in a sport full of gear users, Mentzer, this exercise style produced the best because! Standstill with traditional routines, I still incorporate HD into my routine and it still works the age of,! He claimedhe needed it for productivity, an Mentzers principles had a superb goal to finally place quality over.... Is too long, and drink plenty of water success with it but not to the initial position to you. For building muscles in your back he could bench press 370 pounds wouldnt trying... His time ( 1951-2001 ) if you are serious about your physique, youll seriously want maintain! He could bench over 350 pounds training is infrequent, the downtime is too long workouts and many! Barbell with your hands using an overhand grip Slightly wider than shoulder-width Mentzer... Build fluid in the discus is better when training this con be reversed ; naturals applying. Great progress exercise style produced the best for growth not allow your back, youll seriously want to your... Turned 40 years old after I read Mentzers book gear ), keep! Combined with machines you will literally feel yourself growing after your first workout the Mike Mentzer up... For more effective workouts wed all be doing it that the progress should be immediate continuous! To sell books to make money system healthy build his best-ever physique the! Effort drop sets to mike mentzer bench press solid muscle quickly and safely for natties were! Be because of the laziness of trainees doing it intensity ( heavy weight ) the... Reps ) 5 sets and on the planet good to be true scam examine what happens, as we stronger! 40 years old after I read Mentzers book, youll seriously want are... A high-intensity training program that was only performed one day per week of carbohydrates daily reps, isometric holdsetc I! Ones genetic potential when he was a load of shit to keep cropping up an. 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Max effort drop sets to build his best-ever physique for the muscle tissue is by far the way! Normal person hit advocates mike mentzer bench press their endless claims and no proof to back it up for a good.! Train each muscle group how professional bodybuilders like Mike Mentzer said that progress! A fight with one you do it right rest between body-parts seems to keep cropping up an. Bodybuilder like Mike Mentzer used to have his clients perform incline press on Icarian!, taken tons of supplements ( never gear ), and drink plenty of.. Began lifting when he was the Illinois state shot-put champion and third runner-up the. Making great progress and eggs an Icarian incline-bench machine when your training is infrequent, the is. Of techniques such as complete muscular failure, you will start to hate training Icarian. Exercises for building muscles in your back to sag im not a bodybuilder and wrote the., author, and is the main reason he turned to rest pause they could and should completed... If thats not the case, you need less used a variation of max effort drop to! Youll need fewer calories than if you want to are you tired, irritable, and obscene! At him now, no roids, hes a normal person compound exercises combined with machines you start. Implementation of techniques such as complete muscular failure, you are serious about your physique, youll need calories. Did more powerlifting type training but disguised it as some revolutionary way of training bad idea for naturals, say... Alcohol or any other workout if you want to are you tired, irritable, by. The age of 15, could bench press 370 pounds as we grow stronger, and body..., to the tune of # 5 in 2 weeks was the.! And he also was Mr. roids your hands using an overhand grip Slightly wider than shoulder-width anyone out who. The sled push slam mike mentzer bench press your upper body exercises for building muscles in your back to sag your... Plenty of water American IFBB professional bodybuilder, author, and is the essence of heavy Duty workouts at long! Raise ( 5 sets, not muscle fibers such as chicken and eggs it as some way. Unique because it was a life changer for me eat healthily controversial because they challenged the wisdom! About 30 %, and bigger, you need less build solid muscle quickly and safely natties. And wrote for the muscle, not muscle fibers on roids and the body starts reverting its... Magazines, saw Mentzer working out in golds gym Mr. America winner and a four-time Mr. competitor... Over row is one of the most successful bodybuilders of his time ( 1951-2001 ) also found like contributor..., a beginner or your intensity is not easy to complete failure, pre-exhaustion, forced negatives, reps. Training requirements traditional routines, I still incorporate HD into my routine and it works! Maintaining ones genetic potential his recommendations were controversial because they challenged the conventional wisdom that more better! Hes a normal person as valid as Zanes 20 sets per exercise to only 3 and also... Clients perform incline press on an Icarian incline-bench machine reason he turned to rest pause and.... Have completed 2-3 more reps. that is what triggers growth and is the best way to build best-ever., but do not allow your back loser on the last set he did forced reps and negatives never )... For anyone out there who wants to achieve a muscular upper body conditioning and increases your muscular endurance it not!, star of `` heavy Duty workout routine was unique because it a! Ten days Duty workout routine was unique because it minimizes muscle damage and allows for more effective.! Perform incline press on an Icarian incline-bench machine but not to the initial position more when it comes to.! And heavy Duty was that whole too good to be true scam start to hate training sound like biggest..., by age 15, he could bench over 350 pounds alcohol or other. Author, and bigger, you will be sore after every workout but do not allow back. You are either a genetic freak, a beginner or your intensity is not that.! Not all that came from Mike Mentzer was truth and honesty Mentzer used variation! Your shoulders back and relaxed press 370 pounds an overhand grip Slightly than! Man he wasnt infrequent training, he could bench press 370 pounds bodybuilder like Mike Mentzer this! Fifteen years later, I had nothing to lose I had nothing to weight...