Going always to failure is wrong, you simply cant tolerate it without steroids. Look at him now, no roids, hes a normal person.. Dorian Yates has been on steroids for longer than youve been alive. 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. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. Now fifteen years later, I still incorporate HD into my routine and it still works. Its always easy to blame others than yourself. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). 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. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Take rest: You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. It was just ramping/pyramiding up in weight to 1-2 top sets. By age 15 he weighed 165 pounds and could bench press 370 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: Lets look at real world results. So he started a methodical reduction in volume and frequency while keeping records on his clients progress. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. There is no further debate. You keep the protein up, get rest, and try to do more each soul-crushing workout, and it will work. 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. Also, before switching to Heavy Duty training, he was doing regular volume workouts like his rivals. Dont get your info from poorly summarized third person articles that miss many of the important details of the HIT method. WebMentzers pursuit of the Sandow was brief, as were his workouts, but no one before him ever trained with greater intensity. With cadence 4-2-4 , trust me more volume is needless. I find HVT and HIT extreme dogmas. Ill never go back to volume training. You will be sore after every workout. In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan. They had a tremendous amount of respect for one another: Sure he was on roids. Ischemia isnt the key thing. There is too much Bro science that floats around gyms, forums, and the internet. WebHis cocky, confident attitude and massive frame with his ability to bench press 400lbs for reps earned him a place with the big players. At the very young age of 12, this phenomenal bodybuilder started training, later entering What Im arguing is that his earlier works that focussed on increasing intensity were key. And you have to get past volume routines. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. WebAwards. Mentzer built his mass with volume as did Yates as did Viator etc. MENTZERS 79 SHOULDER WORKOUT Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs Its not an easy protocol. And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. Its nothing but intense TUT. Compound exercises combined with machines 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? If you are doing this correctly, as a natty, you will literally feel yourself growing after your first workout. 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. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. There is no best routine. 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. Compounds ARE the way to the best size gains! Thanks. Mentzer recommended eating various fruits every day. b. Infrequent training causes de-adaptation. Lower the dumbbells back to the starting point. All. To create this stress, you can increase your weight on a given exercise. He clearly saw mike doing 4 sets for an exercise, 4 exercises per bodypart pyramiding up the weight in a 10-12, 8-10, 6-8, 4-6 fashion. Unfortunately, not all that came from Mike Mentzer was truth and honesty. None. 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. They will definitely get in with three more wins. Thats what it takes. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. Some are. Just work hard and stop making excuses. Those HDII techniques are about as valid as Zanes 20 sets per body part. They all, do multiple sets. Period.. 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. By utilizing a large number of muscles at the same time, you promote the release of essential anabolic hormones that are vital for increasing strength and muscle mass. 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. Dominic Decker, BBA; Reuben Mentzer, Spaulding. In addition, he also used volume in the beginning, just like Mentzer. See my post above. Tue. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. The reality is that hit DOES NOT work for people weather theyre on steroids or not. So again, you are making yourself look stupid with falsehoods! 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. C. every set increase the load and decrease the reps Otherwise he wouldve slipped into obscurity. 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. And that supposedly because of them, the Heavy Duty system is very traumatic, Hitters are so emotional. 4 to 10days of rest between workouts Yeah, he was on roids but he found out that he needed high volume to achieve his great physique. 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. Greg walked away knowing that hit was a load of shit. Mike believed that less is more when it comes to training. High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. And turns out theres a different article glorifying minimalist training. When they have done that and have reached a meaningful weight they should start to see results. Arnold was not armed with logic. Since Heavy Duty calls for infrequent training, you will be sore after each workout because of de-adaptation rather than perfect training. Due to the resurgence of rest/pause training we present the following excerpt from Mike Mentzer's Heavy Duty Journal. Hit sucks, always has, always will. How ridiculous to use a blanket statement like the title of this article. 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. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding. 163 pages, with photographs, this is sure to be a classic addition to any body builder's belief system, training, and library. Once done, kick back by jumping your feet to the initial position. 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. 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 . 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. Mikes first set of weights was bought for him by his father. 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. and retiring from bodybuilding. Its not happening. Mike believed that when it comes to training, less is more. 8-10 sets / small body part (2-3 exercises x 3-4 sets) 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. Thats it. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. He wrote: Earlier this year, I received a phone call from David Staplin, a writer for my web site. In fact when we discussed it Mike simply said dont get too hung up on it. Keep your knuckles facing up and thumbs inside. 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. Hold a barbell with an overhand grip at shoulder-width outside yur legs. Robert H U really dont knowe the meaning of HIT . And shouldve beaten Arnold in 80. It never caught on as it failed to deliver. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Roo scary for some, too different for others. Im still trying to find where I stand with training to failure. Why? I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. WebSadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. For natties, volume works. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Theres no data to back up that claim. Ill stick to my constant progression on an abbreviated program. They are doing the I think I am going as heavy as you can. Its the laws of nature the dictate training requirements. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. im 59 and use hit,works for me,5 ft 11 238. Engage your core muscles and press your feet into the floor. E. the sets after first are all to failure He consumed food from the following groups: Mentzer claimed that most beginning bodybuilders need to eat a high-carb, high-calorie diet and that gaining a little fat is important to increase muscle mass for individuals who want to put on 10 pounds. Mentzer used to believe that exercising at a high level of intensity was essential for size gain and strength, and his upper body and overall physique were proof that high-intensity exercises could do wonders if performed correctly and consistently. In fact he was keen to help anyone, dedicated enough, to achieve their goals. Do Your Hormones Affect Weight Gain and Loss? Well I swing between 250-260#, and Ive been a staunch Heavy Dutyer since 1978. Training heavy for 1 set helps more than doing 5 to 15 at medium weight. Wow !! Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. In fact, this just came in today; Quinn, you can not believe how well my training is going and all those I told you about. Ive been doing HIIT for years. No way without steroids. Sorry this article is ridiculous. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. Last edited by Toenail Juice Z; 16-Sep-2001 at 02:43 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. So for natural bodybuilders heavy duty program should be the best approach because it provides the most recovery. Seriously, as Mike said, his training methods are the most efficient. Im just going to say flat-out I dont think you know what youre talkin about. Ive always trained in a personal progressive pyramidal style with very good results : A. Hit is dead. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). Dont worry, I will explain all of these training methods in great detail below. If youre gonna get a book. WebMike Mentzer was an American bodybuilder and author. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. 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. Arnie trained 6 days a week twice a day. When I was younger I had endless energy and could cycle through every 3 days. After 2-3 weeks I can see noticeable gains. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. The majority of bodybuilders of the many decades built their bodies with a good amount of volume. That end result is reaching and maintaining ones genetic potential. 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. They tried to convince me the other day that this also includes heavy weights. c. Not enough volume. Im 47 years old, I just got back into lifting after decades of being away from the irons. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. 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. Be the first one to comment on this story. 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. Mentzer preferred heavy weights for his exercises and used drop sets, rest-pauses, and pre-fatigue techniques to complete his workouts. Macronutrients, protein, carbs, and fats were all present in Mike's well-balanced diet. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. And at that point only steroids can make one progress further. And Im all natural, I only eat 3 meals a day and take Whey protein once a day. Listening to Arnold about training is listening to somebody who had no clue to what extent in reality the variables in his training affected his success. He turned pro in 1978 after winning Mr. Universe once more. It is based on the principle that you should only train to the point of positive failure. I think youre missing the point. Events. You cant push a muscle farther than failure.. You truly are an IDIOT!! Brief, as were his workouts, but they also carry a lot of baggage that hold! 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