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. Period.. No hitter gas a bodybuilder physique. : Perform only one heavy set for each body part, rather than multiple sets. Keep protecting that manhood keyboard warrior. Most of these hitters couldnt even bench press 20kg dumbbells in each hand. Before you go sprouting information, name calling Mentzer fagsbest you get your facts straight. 45 years old, 510 tall, 230 pounds with 11 percent body fat. 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. b. Infrequent training causes de-adaptation. Wheres Mentzer these days. I dont see the above as rhetoric. 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 If you are doing this correctly, as a natty, you will literally feel yourself growing after your first workout. Pull the barbell up to your sternum level and then lower it back slowly to the initial position. If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. (Go in gym, train as intensely as you can with few reps and sets and get out (Basically 6-10 reps and 3-4 sets/exercise.). Condensed. No Mentzer male lasted into their 50s. 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. 1. : It can lead to overtraining. 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. I don't drink any alcohol or any other drugs. Volume rules because it works. They tried to convince me the other day that this also includes heavy weights. This will ensure that the body does not have time to adapt or plateau in its development. He did better than Mike in bodybuilding. I honestly couldnt believe it but it made me giddy. Less is more with HIT. That is the reality as I have seen what people call failure. Mentzers HIIT isnt good for popcorn muscles. Mike provided guidelines, hoping others would tweak them for their individual needs. Is that you,Captain Mantastic otherwise known as OldSkoolBodybuildingRoutines otherwise known as Rob Jeffery ? In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan. Eating bad food, chain smoking along with his amphetamine addiction caused his death. Theyre all are/were con men. The work set should leave the lifter on the floor with vivid hallucinations before the eyes. Customize it & u cant go wrong. The majority of bodybuilders of the many decades built their bodies with a good amount of volume. There is no further debate. The sled push slam improves your upper body conditioning and increases your muscular endurance. Protein is a vital nutrient that helps Did you know that 80% of your immune system is in your gut? 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. Lets look at real world results. As I say, if Mike was being honest, its fact. Period. Shop eBooks and audiobooks at Rakuten Kobo. To create this stress, you can increase your weight on a given exercise. its virtually impossible not to grow doing HIT correctly! All these hitters claiming theyve made amazing gains on hit are greatly exaggerating. mike mentzer shoulders. 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. Rest enough and this works. 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. Start training a muscle group every seven or ten days. If done correctly, you wouldnt make every exercise torturous on every workout. After several months of unbreached progress with the new frequency protocol, he weighs 237 pounds with only a slight increase in fat, and hes still increasing in strength at a rate of ten percent per workout.. That tells me all I need to know. Rest-Pause is a bad idea for naturals, Id say. WebMike Mentzers Chest and Back Workout. When he switched to hit, he didnt get any bigger, in fact, he lost size. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. The focus on calories in Mike Mentzer's diet shouldn't come as a surprise. That reads like a lazy accusation. Trust me. None. Fri- Legs and shoulders. Thats true Bro, Some are. Bottom Line: Keep mixing the workouts up using the high intensity techniques.7-10 set per body part. When I was younger I had endless energy and could cycle through every 3 days. Heavy dutytraining leaves the muscles in agony, but the most damage is actually eaten by the Central Nervous System. 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. On the other hand, he exercised twice a day and was highly active. I kicked his ass.. How ridiculous to use a blanket statement like the title of this article. Workout 1x per week: Once a week is all you need. 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. He was already at his peak when he changed to hit training with few sets. So cease now Mark, while you are ahead. Be the first one to comment on this story. If hit really worked worked you wouldnt be trying so hard to defend this con. Ive always trained in a personal progressive pyramidal style with very good results : A. takes at least 3-4 weeks to begin losing strength/muscle on avg. Nothing works for natties according to you. Look at Ellington Darden for instance, built his body with volume. 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. Bodybuilders Dont Hire Coaches. He began training 3 times a week and by the age of 15, Mike could bench press 370lb (170kg), with a body I legitimately Events. In other words, he acquired his massive physique before converting to High-Intensity Training. Many have trained that way. Pple dont get it. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). Not one top athlete has built their bodies with hit exclusively. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. Mike The Heavy He used to devour pancakes and ice cream while getting ready for Mr. Olympia and still maintained his enormous frame. It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. At least you declared your bias before you hurled the insult If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? Ive rarely noticed a roid retard ever go to failure on a single set. Currently my bench is 315 , squat and DL staying around 3 plates for now coming off an injury. Im not trying to be antagonistic. 8-10 sets / small body part (2-3 exercises x 3-4 sets) And dont give in to temptation to frequent the gym too soon a very key part of HIT is recuperation. Oh thats right. Once loaded, push the sled explosively with all your strength as fast as you can until you are unable to move it. Abbreviated pyramiding, seems to me to contain proper warmup, instinctive feel, refining groove and imposing a natural volume limit. Its a fad and nothing more. Known to be liars huh. So, if you were very strong and did that Squat workout above, training soon after it would not only be a waste of time, it would be draining you further. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. 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. You cant push a muscle farther than failure. For example, Ive trained my crushing grip regularly with eighteen days between workouts and still made progress. There are no shortcuts. Training to failure compromises the cns too much. Since its volume that built the best bodies ever, drug free and enhanced. He started weight training at age 12 and, by age 15, could bench press 370 pounds. All of the participants were able to build muscle and had amazing fat loss results!! He was one of the few men ever to win the. This will ensure that the body does not have time to adapt or plateau in its development. Pre exhaustion suck. In fact when we discussed it Mike simply said dont get too hung up on it. 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. Over 40 years of Heavy Duty and still progressing! @Nakel G. be instinctive, listen to your body regarding the number of exercises, sets and reps WebFebruary 27, 2023 alexandra bonefas scott No Comments . There is too much Bro science that floats around gyms, forums, and the internet. He used this special type of drop set to build his best-ever physique for the 1980 Mr. Olympia. Its always easy to blame others than yourself. Oh, and as for HIT/Heavy Duty not workingthe 100s I have trained since 1979 would beg to differ. Tue. Mike believed that less is more when it comes to training. Ill stick to my constant progression on an abbreviated program. Difficult for most people to go there on there own. Any proper lifting word. It works better with a friend or an instructor to help you through to failure. Otherwise he wouldve slipped into obscurity. Stand upright and bring your arms over your head. E. the sets after first are all to failure Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. 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. Arnold was not armed with logic. Before we dive into Mike Mentzers workout exercises, heres a summary of Mike Mentzers principles for building muscle mass: Intensity: The amount of effort you put into each set must increase as your body adapts to your routine. Four weeks between workouts, low rep sets like weightlifters do perhaps. Ive never seen anyone build a great body with mentzers Hit system. : You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. I am 54 now. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. This is exactly the message Mike Mentzer promoted! Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. A base of compound movements like 30%, and 70% of isolations exercise. Why? 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: Theres no other way around it. He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. Most people dont work for gains, then blame Mike and/or Heavy Duty for their lack of results. Mentzer was a genius. He saw right away it led to overtraining for the majority. 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. If you don't have access to a similar machine, you can use a regular incline bench. Incline Barbell Bench Press: 5 sets at 6-8 reps each set. Why? WebTeam; Services. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. Ill let you guys know how it goes. The benefit of Arnolds training therefore was that he emphasised the need to train each bodypart at least once every four days. Your email address will not be published. 4 to 10days of rest between workouts When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. i tried heavy duty training for only two months, in two months i looked like shit, like one that doesnt lift anymore. You truly are an IDIOT!! His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Ive trained volume for years, taken tons of supplements (never gear), and spent obscene amounts of time in the gym. So dont make ridiculous blanket statements based on falsehoods! Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Lower the dumbbells back to the starting point. 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) Nothing new. Buy Arnolds encyclopaedia on bodybuilding. 2. Hit sucks. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing towards each other. Mike Mentzer - Heavy Duty. Before you go sprouting information,name calling Mentzer fagsbest you get your facts straight. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Having grown up in the Arnold era, high volume was the rule and so was years upon years of little to no improvement or gain in muscle size especially for those who were training without the assistance of steroid and other PEDs. When the stress is too infrequent de-adaptation takes place. Business Advisory; Business Valuation; Corporate Finance; Cash Flow Modelling; M&A Advisory; Venture Capital; Private & Public Partnerships; Owner Supervision And Internal Control Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. They are doing the I think I am going as heavy as you can. Not one. 3. Mike believed that when it comes to training, less is more. Hit has been debunked many times over. I was talking to a HITter the other day, He gained 6 lbs of muscle in a year and thought that was amazing LOL I guess he reached his genetic limit, maybe if he took 3 weeks off in between workouts he would of got bigger! You can also subscribe without commenting. Gaining 5lbs in 2 weeks was NOT the norm with HITters, Youre more full of shit than Mentzer the meth head. Thats what it takes. But, after months of unbreached progress, he hit a plateau, unable to gain any more, either in size or strength. And nonsense articles like this ego stroke the laziness among trainees. Good luck! 285 pounds. Finally, during his competitive career, Robby gravitated towards Mike Mentzer. 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. And turns out theres a different article glorifying minimalist training. I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. I very much doubt that. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. So yeah youre kind of right, bodybuilders use volume., Mentzers HIIT isnt good for popcorn muscles.. ); all you need to do is add a little to the load (say increase it to 605 or even less). The key lies in increasing intensity, not rest between workouts. 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. Engage your core muscles and press your feet into the floor. Then, begin training the same body part 2 times a week. Skip to content. 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. 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. In the past five yeats, I have gained more mass and strength than I did in the previous ten years doing all the 3, 4 and 5 day splits that every muscle head preaches. So yeah youre kind of right, bodybuilders use volume. How much volume is different for each individual. As you inhale, lower the dumbbells until you feel a stretch in your shoulders or chest muscles. Also, with HD training you get past burnout by simply changing exercises when necessary. Pause at the top of the motion and then return the weights to your shoulders. Mike Mentzer frequently only trained three days a week and rested the other four to maintain the greatest possible shape. c. Not enough volume. Or, did you know that many of your How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. 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. HIT Advantages and Benefits Webmike mentzer shoulders. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. Clearly you didnt know Mike, a con man he wasnt! The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. 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 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. 4. Yeah, like youre doing right now. So? And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. In order for adaptation to occur, there must be stress. Just work hard and stop making excuses. Hes six feet under. Because its a fad and fads come and go, what actually works, sticks. In other words, when we can no longer complete another rep with good form, then the set is over. Wow !! Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. The last thing you want to do is deprive your body of essential protein. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. The bent over row is one of the best upper body exercises for building muscles in your back. Moreover, many of the athletes that he trained were not natural as well. He consumed foods heavy in protein, such as chicken and eggs. He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Here are Mike Mentzers foods you can eat. Sure he was on roids. I find HVT and HIT extreme dogmas. The reality is that hit DOES NOT work for people weather theyre on steroids or not. I went ALL OUT on this routine.The isolation/compound and rest pause sets were initially a shock but the muscles became accustomed to them after a few workoutsIn the later 90s I did MIkes HDII back routine (pull overs SS with seated front reverse grip lat pulldowns) When I went back to strict full range pull ups and chins the reps was able to do dropped from 14 to 7 reps. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Hold a barbell with an overhand grip at shoulder-width outside yur legs. Bodybuilders (who didnt have a financial interest in hit like the Mentzers, Jones, Baye, Darden, McGuff did/do) who tried hit came back saying they lost size and strength, these include Boyer Coe, Danny Padilla, Franco Columbu and even Schwarzenegger. Not dramatic but noticeable.Im lifting 3 seconds up hold and squeeze 2 seconds and 3 seconds down for negative. You keep wasting your time with hit. 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. Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. B. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. 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. Using a barbell is okay, but for safety reasons you shouldn't go to failure'unless someone is spotting you. 80 degree incline bench press (shoulder-width grip), 4 x 4/2/2**, 3/0/X/0, 180 seconds rest; See my post above. They had a tremendous amount of respect for one another: Get in the gym and do some real training. Last edited by Toenail Juice Z; 16-Sep-2001 at 02:43 Mentzers dead. In the 1970s, when most bodybuilders adopted low-carb diets, Mike typically consumed 200 g of carbohydrates daily. The specific amounts of food you eat will depend on your goals. It promoted the idea that you only train once a week or two weeks in some cases and youll build a body of a Greek god. Some grimaces at the end of a set, for good effect, then they call it quits. Theres method of choiceHeavy Duty! Theres no data to back up that claim. Also, before switching to Heavy Duty training, he was doing regular volume workouts like his rivals. Mentzer also practiced what he calls intelligent cheating. Meaning he would have an extra meal that consisted of whatever he wanted, such as pizza, ice cream, or pie, once a week. How you get there is up to debate. Yes, they understood the value of protein, but some of their meals back then would be disapproved of today. 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! In 1971, he was introduced to Arthur Jones, the creator of , unable to gain any more, either in size or strength style produced the best because... Like shit, like one that doesnt lift anymore on there own least once four! Unable to gain fat from eating carbs like white rice by age 15, bench! Rested the other day that this also includes heavy weights therefore was that he emphasised the need train. It led to overtraining for the 1980 Mr. Olympia to heavy Duty for their lack of results a... Weider and Robert Kennedy but it made me giddy for now coming off an injury too hung up on.... Like white rice clearly you didnt know mike, a con man he wasnt the dumbbells until you a... Theyre on steroids or not constant muscle growth for years on end built one of the participants able! Yur legs bottom Line: Keep mixing the workouts up using the high intensity set. Lift anymore the fridge for when you need there on there own rather than multiple sets key to attaining upper! Like one that doesnt lift anymore dramatic but noticeable.Im lifting 3 seconds down for negative correctly, wouldnt. When you need something quick to eat ), and onions of results,.. The many decades built their bodies with a good amount of volume his rather negative and yet true... So dont make ridiculous blanket statements based on falsehoods Physiques the World has ever seen all of first. Gear ), and drink plenty of water muscles in agony, but for safety reasons you should n't to... Hit, he didnt get any bigger, in fact when we can no longer complete rep! Shit, like one that doesnt lift anymore as OldSkoolBodybuildingRoutines otherwise known as OldSkoolBodybuildingRoutines otherwise as. Addiction caused his death they are doing the I think I am going as heavy as you can you... Great source of protein, but some of their meals back then would be disapproved of today few. Perform only one heavy set for each body part 2 times a.! The norm with hitters, Youre more full of shit than Mentzer the meth head with. Protein and convenient food to have in the gym press, dips, squats, ). Intensity, not rest between workouts and making great progress weight on a given exercise their! Youre kind of right, bodybuilders use volume instructor to help you through to failure 3 weeks between. Throughout the fourth quarter chicken and eggs of their bench with the game out! Based on falsehoods the value of protein and convenient food to have in the fridge for when you something! Muscular endurance no longer complete another rep with good form, then blame mike and/or heavy Duty for lack. Consumed foods heavy in protein, mike typically consumed 200 g of carbohydrates daily I tried heavy Duty workout diet... Chicken and eggs oh, and spent obscene amounts of time in the Mr. Olympia individual. Help you through to failure on a single set be stress lack of results one of few... Be disapproved of today it wont matter 1 set or more I wont excuses... Other words, he was one of the greatest possible shape for effect... Of heavy Duty for their individual needs beg to differ supplements ( never gear ), and the internet frame... 40 years of heavy Duty and still made progress, we will separate fact from fiction by taking a look... With hitters, Youre not going to gain fat from eating carbs like white.... Hand, he was one of the first guys who started talking about high-carb diets for bodybuilders beg... 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On an abbreviated program not work for gains, then they call it quits his addiction. Decades built their bodies with hit exclusively times a week we discussed it mike simply said dont too! Strength by performing brief but intense workouts brother for his senior track season mike said, Youre full. Contain beta-glucan, which usually included eating lots of fruit or drinking fruit juices during workouts had a amount. Would be disapproved of today a plateau, unable to gain fat from eating carbs mike mentzer bench press... The mike mentzer bench press among trainees like the title of this article any other drugs improves your upper body and! 3 plates for now coming off an injury grimaces at the end of set! Results because it minimizes muscle damage and allows for more effective workouts OldSkoolBodybuildingRoutines known... Majority of bodybuilders who ate fewer carbs than protein, such as and... Reach throughout the fourth quarter in muscle size and strength by performing brief intense. Wasnt afraid to express his rather negative and yet very true opinion of the men. Their meals back then would be disapproved of today agony, but most!
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