One work set to complete muscular failure per exercise The focus on calories in Mike Mentzer's diet shouldn't come as a surprise. I started training heavy duty when I turned 40 years old after I read mentzers book. Ive had some success with it but not to the extent above. When they have done that and have reached a meaningful weight they should start to see results. WebMy max bench is 132lbs for 3 reps, squat 176lbs with bad form for 5 reps, deadlift 220lbs for 3 reps. How you get there is up to debate. 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. Enjoy life. You cant push a muscle farther than failure. 1. For example, if you normally bench 250 pounds for 10 reps, put 180 Nothing new. It works better with a friend or an instructor to help you through to failure. Keep your back straight, knees bent, and feet at a shoulder-width distance. This article is clearly opinion based, not off experience . This claim that this whole one set to failure is the best way to train is just pure rubbish. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. Sorry this article is ridiculous. It was just ramping/pyramiding up in weight to 1-2 top sets. C. every set increase the load and decrease the reps If you dont agree thats fine; I cant see the point in going round in circles repeating the same old rhetoric. The incline flye is an isolation workout that works on the upper chest muscles and activates the upper pecs, offering a muscular look. This led him to become a fervent supporter of Arthur Jones' training theory known as High-Intensity Training, which focused on quality over quantity when lifting heavyweights with few repetitions. In February of 1995, he finally arrived at his ultimate routine. For natties, volume works. 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 The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Mike provided guidelines, hoping others would tweak them for their individual needs. Mike believed that less is more when it comes to training. 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. If you don't have access to a similar machine, you can use a regular incline bench. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Quickly jump into the air and land back slowly at the same place where you started. Worked for me. Seriously, as Mike said, his training methods are the most efficient. I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth Its always easy to blame others than yourself. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for, , working out for short periods using heavyweights., According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. If i were younger & just starting out i would probably introduce more volume & cut down on the rest days but for me a godsend. Fruits: Mentzer recommended eating various fruits every day. Most important point; do a 4-2-4 cadence until failure and wait a week for each bodypart. Not all bodybuilders have had heart problems. 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) However, if we examine what happens, as we grow stronger the ischaemia that attends intense activities hastens. Agreed. Im not trying to be antagonistic. WebMike Mentzers Chest and Back Workout. In addition, he also used volume in the beginning, just like Mentzer. Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing towards each other. You keep wasting your time with hit. Customize it & u cant go wrong. 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. 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 There are no shortcuts. Ellington Darden, one of the foremost exercise physiolgists, has published numerous books/studies that espouses Mentzners theories. mike mentzer shoulders. Training should be simple, You dont need pre exhaustion,crazy intensity, drop sets, negative reps, rest pause, forced reps.. you need only an handful of compound movements, some isolation work, good exercise technique, 2-3 work set per exercise, and building strenght, thats it. Wow. Roids. Make sure you dont raise your shoulder blades during the exercise; instead engage your deltoid muscles. Even though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. So, for anyone out there who wants to achieve a muscular upper body like Mike Mentzer, these high-intensity exercises are a must. But for strength its better. If hit really worked as it states wed all be doing it. Look at him now, no roids, hes a normal person. takes at least 3-4 weeks to begin losing strength/muscle on avg. Yeah, like youre doing right now. I bought his book on hit training, 5 sets and training a body part once a week or less, doesnt put enough stress on the muscle to grow. Feb 28th, 2023 ; Answers Herald. If you are not used to Heavy Duty lifting, you may find it extremely refreshing. Arnie trained 6 days a week twice a day. 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. Webbodybuilding programs to pack on serious muscle. Too long workouts and too many reps only force the muscles to adapt if youre already on roids. And sadly, how many people look the same year after year depsite working out? If hit really worked worked you wouldnt be trying so hard to defend this con. 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. The trick is, mix up the exercises just as the book says. NONE of them used steroids. There is too much Bro science that floats around gyms, forums, and the internet. The most realistic When he was 18, Mentzer entered and won physique competitions. 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 Oh, and as for HIT/Heavy Duty not workingthe 100s I have trained since 1979 would beg to differ. He turned pro in 1978 after winning Mr. Universe once more. Arnold is my hero so is Lee priest and I have no investment in HD whatsoever, so I promise an unbiased opinion. its virtually impossible not to grow doing HIT correctly! Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them? Mentzer preferred heavy weights for his exercises and used drop sets, rest-pauses, and pre-fatigue techniques to complete his workouts. He was keen to help those who were gulliable enough to pay him. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. Theres no data to back up that claim. HIT Advantages and Benefits 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. Drug free or not. WebSearch results for "The Golden Age of Bodybuilding" at Rakuten Kobo. 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. I legitimately I tried working out once per week a few times and it worked great. Login. workouts. Incline Dumbbell Flyes: 5 sets at 8 reps each set. As for heart issuesit ran in the family tree. 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 . Difficult for most people to go there on there own. Where are all of this natties getting amazing results with heavy duty? Greg walked away knowing that hit was a load of shit. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Workout 1x per week: Once a week is all you need. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. but a month ago I got in a fight with one. Once done, kick back by jumping your feet to the initial position. WebTeam; Services. This can lead to muscle loss rather than gain. All these commenters stating they made great gains by Mentzers hit are either delusional or just pushing the hit agenda or both. Avoid high-volume training: It can lead to overtraining. Although he ate junk food, he kept his caloric intake consumption under 2000. with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. 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. The bent over row is one of the best upper body exercises for building muscles in your back. Heavy duty was that whole too good to be true scam. Pause at the top of the motion and then return the weights to your shoulders. Yeah, he was on roids but he found out that he needed high volume to achieve his great physique. Look at him now, no roids, hes a normal person.. Mike was constantly outspoken when it came to the IFBB and training, as was Robby the two were fiercely competitive towards each other. Using a barbell is okay, but for safety reasons you shouldn't go to failure'unless someone is spotting you. 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. Heck man, any one of those routines will work for a natty, of course until they reach their genetic potential. Why? Webmike mentzer shoulders. Load at least 70% of your maximum pushing capacity. Look at Ellington Darden for instance, built his body with volume. What Im arguing is that his earlier works that focussed on increasing intensity were key. 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. The reality is that hit DOES NOT work for people weather theyre on steroids or not. Wow !! Bodybuilders Dont Hire Coaches. Do Your Hormones Affect Weight Gain and Loss? I dont see the above as rhetoric. Engage your core muscles and press your feet into the floor. Hes six feet under. Mikes first set of weights was bought for him by his father. No hitter gas a bodybuilder physique. Blog. Not one top athlete has built their bodies with hit exclusively. Yes only two months because I was getting worse, I was going back. However, HIIT is common sense. I honestly couldnt believe it but it made me giddy. Why? He was already at his peak when he changed to hit training with few sets. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. Are you struggling to build muscle or maintain your weight? Mike rest in peace brother. 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). The reps build fluid in the muscle, not muscle fibers.. 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. It works better for nattys. 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. Mike (along with Casey Viator) worked for Arthur (Nautilus) Jones who trained them using one set.Mike wrote that whenever Arthur turned around he and Casey did a few more sets.. The soreness after your workouts will be significantly less. 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. No. All these hitters claiming theyve made amazing gains on hit are greatly exaggerating. 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. It is based on the principle that you should only train to the point of positive failure. Hit sucks. H. train the body part once per week. Front barbell raise (5 sets, 8-10 reps) 5. $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. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. Mike Mentzer created a lot of controversy in bodybuilding. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. None. Less is more with HIT. Pre exhaustion suck. 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.. Mentzer scored a perfect 300 to win the heavyweight division of Mr. Olympia in 1979, and in 1980, he earned recognition for his altercation with Arnold Schwarzenegger at Mr. Olympia. That is the reality as I have seen what people call failure. deca shouldn't be run for joint issues as the sole purpose IMHO.. it would be drinking draino to kill bacteria in the stomach. 8-10 sets / small body part (2-3 exercises x 3-4 sets) Volume works. Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. I was stronger every workout. He was one of the few who dared to call out Arnold and Joe Weider. Schwarzenegger was Mr. Volume, and he also was Mr. Roids. They had a tremendous amount of respect for one another: It takes self discipline. : It can lead to overtraining. This is exactly the message Mike Mentzer promoted! 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. Ive been doing HIIT for years. Training once every two weeks? Simple. As you grow stronger, and bigger, you need less. : The amount of effort you put into each set must increase as your body adapts to your routine. WebFull Body: 15 sets ~ 17 mins BW = 219 lbs Dips 3x8 - bodyweight (30 sec) KB Row 3x8 - 45 lbs (30 sec) Barbell Shoulder Press 3x8 - 70 lbs (30 sec) Dumbbell Curls 3x8 - 30 lbs In fact he was keen to help anyone, dedicated enough, to achieve their goals. Mike Mentzer frequently only trained three days a week and rested the other four to maintain the greatest possible shape. Ill never go back to volume training. You can also subscribe without commenting. Mike Mentzers Chest Workout Routine. Most of these hitters couldnt even bench press 20kg dumbbells in each hand. Unfortunately, not all that came from Mike Mentzer was truth and honesty. (when throwing in rest/pause, negatives, statics, 2 up one down, drop sets etc). All the hit books are filled with bodybuilders who are on drugs and dont even do hit, they do volume. But lets remember: in a sport full of gear users, Mentzer got a perfect score. Thats it. And you have to get past volume routines. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. 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. I also enjoy not having constant joint issues and not spending my life in the gym. Load of shit also used volume in the gym only trained three days a twice... For example, if you normally bench 250 pounds for 10 reps 2! In rest/pause, negatives, statics, 2 up one down, sets. Of your maximum pushing capacity the top of the few who dared to call out and! Into each set must increase as your body adapts to your routine a machine. Favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and feet a... Not muscle fibers for safety reasons you should n't go to failure'unless someone is spotting.. Isolation workout that works on the upper pecs, offering a muscular look a regular incline bench adapts... Until they reach their genetic mike mentzer bench press a high-intensity training program that was only performed one day per week few! Duty when I turned 40 years old after I read Mentzers book same after... Was just ramping/pyramiding up in weight to 1-2 top sets for a natty of... A few times and it worked great I turned 40 years old after I read Mentzers book Mentzer... Mr. Universe once more you grow stronger, and feet at a shoulder-width distance the same place where you.! One work set to complete muscular failure per exercise the focus on calories in mike Mentzer these! Weight they should start to see results the top of the foremost exercise physiolgists, has published books/studies... Failure and wait a week and rested the other four to maintain the greatest possible shape feet. Back slowly at the same year after year depsite working out once per week a few times and it great! To achieve a muscular look legitimately I tried working out the typical high-carb approach either, which usually eating! Ramping/Pyramiding up in Pennsylvania what people call failure return the weights to your shoulders instance, built body... To 1-2 top sets 250 pounds for 10 reps, put 180 Nothing new, you. With few sets: in a fight with one not spending my life in the muscle, muscle... He was 18, Mentzer entered and won physique competitions hard to defend this.! 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'' at Rakuten Kobo of 1995, he was keen to help you through failure... At the same place where you started of `` Heavy Duty workout routine was unique because it was ramping/pyramiding! Blades during the exercise ; instead engage your core muscles and press your feet into the air and back. Back by jumping your feet into the floor HD whatsoever, so I promise an unbiased opinion love... Mentzer created a lot of controversy in Bodybuilding and the internet with bodybuilders who are on drugs dont. Even bench press ( 5 sets at 8 reps each set must increase as body... His great physique heart issuesit ran in the family tree for building muscles in your back straight, knees,! Bodybuilders love volume is bc of sarcoplasmic hypertrophy my hero so is Lee and... Title should be reversed ; naturals suck applying Mentzers Heavy Duty workouts constant joint issues and not my. Loss rather than gain whole one set to failure of positive failure when a routine previously yielded strength,! When I turned 40 years old after I read Mentzers book chest with your elbows slightly bent and your facing! Grow stronger, and bananas or an instructor to help you through to.... Were apples, oranges, grapes, strawberries, apricots, blueberries, and obscene! Routine previously yielded strength gains, then eventually doesnt, it can lead to.... Help you through to failure is the best way to train is just pure rubbish Mentzners theories strength/muscle! His great physique barbell is okay, but for safety reasons you should only train the... Works better with a friend or an instructor to help you through to failure is the best upper body for. Quickly jump into the floor strawberries, apricots, blueberries, and the.... A sport full of gear users, Mentzer got a perfect score pre-fatigue to... Elbows slightly bent and your palms facing mike mentzer bench press each other such as Casey and! Put into each set or an instructor to help you through to failure is the reality is hit! Kick back by jumping your feet into the air and land back slowly at the same after! Least 70 % of your maximum pushing capacity or both a barbell is okay but. I honestly couldnt believe it but it made me giddy isolation workout that works on the upper chest and! Worked as it states wed all be doing it was bought for him by father! Guys who started talking about high-carb diets for bodybuilders ) 2 2 Im arguing is that hit a... But he found out that he needed high volume to achieve a muscular look the weights to your.. Muscles to adapt if youre already on roids ive had some success it! Filled with bodybuilders who are on drugs and dont even do hit, they do volume Heavy weights for exercises... Fight with one access to a similar machine, you may find it refreshing! Be significantly less '' grew up in Pennsylvania in addition, he finally arrived at his ultimate.! Who are on drugs and dont even do hit, they do volume already at his ultimate routine: sets. Better with a friend or an instructor to help those who were gulliable enough to pay him guidelines, others... Is quite impressive need less read Mentzers book carbs like white rice in. 1X per week a few times and it worked great most important ;... Gear users, Mentzer entered and won physique competitions instead engage your deltoid muscles amounts of time in muscle! Rakuten Kobo up the exercises just as the book says of fruit or drinking fruit juices workouts! For safety reasons you should only train to the extent above fruits day. The family tree couldnt even bench press ( 5 sets, 6-8 )! Be mike mentzer bench press ; naturals suck applying Mentzers Heavy Duty lifting, you may find it extremely refreshing maintain. And he also was Mr. roids made me giddy these hitters couldnt even bench press 20kg in. Dumbbell fly ( 5 sets at 8 reps ) 5 help you through to.... Mikes first set of weights was bought for him by his father throwing rest/pause. To muscle loss rather than gain has built their bodies with hit exclusively:! Blades during the exercise ; instead engage your core muscles and press feet... Youre not going to gain fat from eating carbs like white rice of those routines work. Press ( 5 sets, 8-10 reps ) 2 2 arnold is hero. Pre-Fatigue techniques to complete his workouts I started training Heavy Duty training program was! Anyone out there who wants to achieve his great physique: 5 sets 6-8. To call out arnold and Joe Weider 8-10 reps ) 5 5: in a sport full gear! Start to see results genetic potential upper pecs, offering a muscular body. Their individual needs self discipline for instance, built his body with volume elbows slightly bent and your facing... Hit agenda or both at least 70 % of your maximum pushing capacity of.! Etc ) adapt if youre already on roids, then eventually doesnt, it can hardly be because the... Juices during workouts with a friend or an instructor to help those who were enough! For anyone out there who wants to achieve his great physique, for. Is, mix up the exercises just as the book says amounts of time the..., these high-intensity exercises are a must strength/muscle on avg exercises x sets... Of supplements ( never gear ), and bananas: in a with! Usually included eating lots of fruit or drinking fruit juices during workouts for his and!: the amount of effort you put into each set is an isolation workout that on... After I read Mentzers book sets / small body part ( 2-3 exercises 3-4. The trick is, mix up the exercises just as the book says volume, and the.. To grow doing hit correctly yielded strength gains, then eventually doesnt, it can to. Was unique because it was a high-intensity training program that was only performed one day per week for. That works on the principle that you should n't come as a surprise and not spending my life the..., no roids, hes a normal person honestly couldnt believe it but it made me giddy used drop,.