Oh thats right. Ive always used Arnolds encyclopedia but I have a BB competition coming up next summer and Im gonna give this a try for 1-3 months. Mike rest in peace brother. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. It consisted of very few exercises per workout, each performed for one set only. If you don't have access to a similar machine, you can use a regular incline bench. It never caught on as it failed to deliver. In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan. Its a fad and nothing more. Dont get your info from poorly summarized third person articles that miss many of the important details of the HIT method. All. Ischemia isnt the key thing. Compounds ARE the way to the best size gains! I still with compound movements, the only isolation exercise I do are Side and Back Lateral raises for the shoulders. You cant push a muscle farther than failure.. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. 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! I kicked his ass. Just work hard and stop making excuses. Arnold is my hero so is Lee priest and I have no investment in HD whatsoever, so I promise an unbiased opinion. WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. C. every set increase the load and decrease the reps He was the Illinois state shot-put champion and third runner-up in the discus. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Now select a weight that's about 30% less than what you'd normally use in the bench press. 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. He was keen to help those who were gulliable enough to pay him. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. In addition, he also used volume in the beginning, just like Mentzer. The benefit of Arnolds training therefore was that he emphasised the need to train each bodypart at least once every four days. Write by: Mike believed that less is more when it comes to training. Mike Mentzer - Heavy Duty. I have trained people since the 70s using Mike methods, and providing they put in the effort they were rewardedquickly and efficiently!!! I was taking 3/4 days off between workouts so In my opinion it wasnt overtraining, instead it was undertraining, I was deconditioned. None. No. Otherwise he wouldve slipped into obscurity. One work set to complete muscular failure per exercise You can also subscribe without commenting. To create this stress, you can increase your weight on a given exercise. Moreover, many of the athletes that he trained were not natural as well. (when throwing in rest/pause, negatives, statics, 2 up one down, drop sets etc). On the other hand, he exercised twice a day and was highly active. Once loaded, push the sled explosively with all your strength as fast as you can until you are unable to move it. Yes, they understood the value of protein, but some of their meals back then would be disapproved of today. You can train a lift every two weeks and make progress every time if youre disciplined. Return the weights to the centre once youve completed the desired reps. Start with loading weights on the sled. 8-10 sets / small body part (2-3 exercises x 3-4 sets) I am a natural bodybuilder and Im glad to hear your experience with Heavy duty. 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. Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. 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. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). 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) He claimedhe needed it for productivity, an Its always easy to blame others than yourself. 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. Rest enough and this works. That means for the most part that most fairly designed routines will work for the same purpose. Shop eBooks and audiobooks at Rakuten Kobo. At least you declared your bias before you hurled the insult The Mike Mentzer workout is a high-intensity training program desi. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. 1. Mentzers HIIT isnt good for popcorn muscles. But, with my gains at a long time standstill with traditional routines, I had nothing to lose. Thats why his Consolidation Routine is basics focused. Roids. If thats not the case, you are either a genetic freak, a beginner or your intensity is not that high. WebFebruary 27, 2023 alexandra bonefas scott No Comments . Theres method of choiceHeavy Duty! HmmNaturals do better with higher volume and moderate intensity, so why is there another article on this site called The minimalists guide to bodybuilding: Do less, achieve more? Im not trying to be antagonistic. Mentzers principles had a superb goal to finally place quality over quantity. ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth If hit really worked worked you wouldnt be trying so hard to defend this con. Im 47 years old, I just got back into lifting after decades of being away from the irons. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). The focus on calories in Mike Mentzer's diet shouldn't come as a surprise. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. 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. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. 15-20 mins and trust the down time and youll be blown away. And every friend that I put on the program saw amazing results in a short amount of time except for one who would not follow the program and not rest enough and not eat enough. Mike Mentzer was knocked off the top spot by Kalman in the 1977 IFBB M.r Universe heavyweight class by a one-point decision. Facts hurt, kid. Since its volume that built the best bodies ever, drug free and enhanced. They will definitely get in with three more wins. In one of Mikes magazine columns he mentioned somebody whod gone even further than this. The relationship between nutrition and exercise training was less understood in the 1970s. When he was 18, Mentzer entered and won physique competitions. Mikes first set of weights was bought for him by his father. Once done, kick back by jumping your feet to the initial position. Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. It works better with a friend or an instructor to help you through to failure. High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. Pple dont get it. Wrong again. Make sure you dont raise your shoulder blades during the exercise; instead engage your deltoid muscles. Drug free or not. Keep your knuckles facing up and thumbs inside. Protein is a vital nutrient that helps Did you know that 80% of your immune system is in your gut? 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. 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. WTF? With that being true, Ill choose HIT. They tried to convince me the other day that this also includes heavy weights. In fact when we discussed it Mike simply said dont get too hung up on it. Eating bad food, chain smoking along with his amphetamine addiction caused his death. Dorian Yates has been on steroids for longer than youve been alive. D. reps only between 10 and 4, sometimes 2 (for exemple: 10, 8, 6, 4, 2) 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. 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. All. Customize it & u cant go wrong. Realty Executives Jones Realty & Mgmt. B. Im just going to say flat-out I dont think you know what youre talkin about. 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. Figures. WebGet this Public Opinion page for free from Wednesday, June 4, 1969 URS - Sem-privit 2 fa and 7 to p.m.; maternity, 9 a.m. to 9 p.m. I used HD when I was 18 and it worked. I very much doubt that. The last thing you want to do is deprive your body of essential protein. Oh, and as for HIT/Heavy Duty not workingthe 100s I have trained since 1979 would beg to differ. In the late 80s to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. WebWest Rutland came out with major intensity in a press defense and gave the Phoenix fits. What a natural bodybuilder does when hes very close to his genetic limit, I dont know. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Hit sucks. Using a barbell is okay, but for safety reasons you shouldn't go to failure'unless someone is spotting you. A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Quickly jump into the air and land back slowly at the same place where you started. Why? Some arent. Gaining 5lbs in 2 weeks was NOT the norm with HITters, Youre more full of shit than Mentzer the meth head. 12-14 sets / big body part (3-4 exercises x 3-4 sets) Hardgainers, to the tune of #5 in 2 weeks was the norm. Do Your Hormones Affect Weight Gain and Loss? 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. Engage your core, keep your spine straight, and slowly lift the dumbbells out to your sides until your arms are parallel to the floor. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. Lol. Ill let you guys know how it goes. No Mentzer male lasted into their 50s. 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. WebMike Mentzer's HIT: Chest & Back - Part I HIT4120 680K views 13 years ago THE Growth Exercise: Deep 20 rep Squats WORKOUT RESCUE with Blake Howe 5 views 2 days He was one of the few who dared to call out Arnold and Joe Weider. I was stronger every workout. Less is more with HIT. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Total crap. The key lies in increasing intensity, not rest between workouts. 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 The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). >5'6", 265 lbs He stands a good chance (especially given all of the drugs he's taken to get there) of being outlived by Boogie. Workout 1x per week: Once a week is all you need. He used to devour pancakes and ice cream while getting ready for Mr. Olympia and still maintained his enormous frame. It is just very tempting to equate 2 hours in the gym with work when youre really overtraining. 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. Heavy duty does suck for is naturals. 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. As I say, if Mike was being honest, its fact. Volume rules because it works. Ive had some success with it but not to the extent above. This man owns a large gym, he used to compete as does many of his members. Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. Cole Wright, Springfield (39-6) 2. WebMy max bench is 132lbs for 3 reps, squat 176lbs with bad form for 5 reps, deadlift 220lbs for 3 reps. takes at least 3-4 weeks to begin losing strength/muscle on avg. i tried heavy duty training for only two months, in two months i looked like shit, like one that doesnt lift anymore. Webmike mentzer shoulders. Here's the Mike Mentzer version, also popular as a strength technique: using a weight that would allow one all out maximum rep, he would then rest for 10 seconds, WebThe Mike Mentzer Ideal Workout Routine Workout 1 - Legs Leg extension 12-20 reps Leg press 12-20 reps Calf raise 12-20 reps Sit-up 12-20 reps Workout 2 - Chest and Back Flat dumbbell flye 6-10 reps Incline bench press 1-3 reps Overhead cable pullover 6-10 reps Reverse-grip lat pulldown 6-10 reps Deadlift 5-8 reps Workout 3 - Legs Blog. Front barbell raise (5 sets, 8-10 reps) 5. Well I swing between 250-260#, and Ive been a staunch Heavy Dutyer since 1978. 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. That end result is reaching and maintaining ones genetic potential. Closer look at Mike mentzers Heavy Duty workout and diet plan clients on given. 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And back Lateral raises for the same place where you started, hinging from. Nutrient that helps Did you know that 80 % of your immune system is in your gut closer.