Keep your back straight, knees bent, and feet at a shoulder-width distance. So? If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? The reality is that hit DOES NOT work for people weather theyre on steroids or not. What would you recommend? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Exhale and bring the dumbbells back to the initial point. its virtually impossible not to grow doing HIT correctly! WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. All hitters are either pencil necked dweebs or fat old slobs. 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. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing towards each other. 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. 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.. Nothing works for natties according to you. Now select a weight that's about 30% less than what you'd normally use in the bench press. Any proper lifting word. A base of compound movements like 30%, and 70% of isolations exercise. Schwarzenegger was Mr. Volume, and he also was Mr. Roids. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. It works just like any other workout if you do it right. There is too much Bro science that floats around gyms, forums, and the internet. Period.. Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. Moreover, many of the athletes that he trained were not natural as well. Hit is for people who dont really want to workout and diet but still want a great body. Most important point; do a 4-2-4 cadence until failure and wait a week for each bodypart. ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth I admit it though, I initially refused to believe it would work, as it went against everything I had learned up to that point. im 59 and use hit,works for me,5 ft 11 238. Yeah, like youre doing right now. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for Heavy Duty, working out for short periods using heavyweights.. (when throwing in rest/pause, negatives, statics, 2 up one down, drop sets etc). At least that way I wont spend my life in the gym. Condensed. So you got stronger..Bodybuilding is about size and ive yet to see a big HITter. His approach to nutrition in terms of dietary sources was comprehensive. C. every set increase the load and decrease the reps Pre exhaustion suck. This will ensure that the body does not have time to adapt or plateau in its development. No. Even with the best of intentions, its very difficult with sets of 3 or 5 (not to failure) whether youre leaving too much in the tank. 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. Volume works. He used this special type of drop set to build his best-ever physique for the 1980 Mr. Olympia. 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. He had to take a few years off from training due to injuries, but he returned and won Mr. American in 1976 and Mr. Universe in 1977. 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. 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. That reads like a lazy accusation. at least 2 weeks for your body to readjust. Look at him now, no roids, hes a normal person. 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 keep wasting your time with hit. Engage your core muscles and press your feet into the floor. And that supposedly because of them, the Heavy Duty system is very traumatic, People that say HIT doesnt work for natty are simply not reading the actual manual written by Mentzer or if they are, they are not understanding it. 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. What Im arguing is that his earlier works that focussed on increasing intensity were key. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. 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. 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. 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. I kicked his ass. The bench press helps develop several muscles in your upper body, including the pectoralis major of your chest, the anterior deltoids in your shoulders, and the triceps of your upper arm. Some are. Heavy duty does suck for is naturals. WTF? Hardgainers, to the tune of #5 in 2 weeks was the norm. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Mentzer is known for his unique 5. Now im training two times a week with a routine promoted in Hardgainer magazine and I look much better. Your email address will not be published. What a natural bodybuilder does when hes very close to his genetic limit, I dont know. 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. Trust me. Mike mentioned that a natural bodybuilder he knew named David Staplin was taking 3 weeks off between workouts and making great progress. : It can lead to overtraining. E. the sets after first are all to failure Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holdsetc. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. For example, Ive trained my crushing grip regularly with eighteen days between workouts and still made progress. 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. Last edited by Toenail Juice Z; 16-Sep-2001 at 02:43 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 Please logout and login again. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. Thats what it takes. Lol. c. Not enough volume. The work set should leave the lifter on the floor with vivid hallucinations before the eyes. There are none. Heck man, any one of those routines will work for a natty, of course until they reach their genetic potential. To create this stress, you can increase your weight on a given exercise. Lower the dumbbells back to the starting point. It is best for breaking out of pleatues and it will work best if you modify it a little. And like Mentzer and every other bodybuilder, he had heart problems. I don't drink any alcohol or any other drugs. Business Advisory; Business Valuation; Corporate Finance; Cash Flow Modelling; M&A Advisory; Venture Capital; Private & Public Partnerships; Owner Supervision And Internal Control 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! Heavy duty at least laid to rest the requirement of 20 sets/ body part. Be the first one to comment on this story. 2. Burpees are a very effective high-intensity upper body exercise that help develop full-body strength and endurance and offer result-worthy cardio training. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Mike Mentzer had a solid physique, no doubt. Webmike mentzer shoulders. 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. Skip to content. 163 pages, with photographs, this is sure to be a classic addition to any body builder's belief system, training, and library. As for heart issuesit ran in the family tree. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. So, I cant see how detraining is an issue. Ill never go back to volume training. 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. Be the first one to comment on this story. Theres method of choiceHeavy Duty! If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. And it also gives me the longer time I need for those muscles to recuperate. 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. Ellington Darden, one of the foremost exercise physiolgists, has published numerous books/studies that espouses Mentzners theories. Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. i tried heavy duty training for only two months, in two months i looked like shit, like one that doesnt lift anymore. They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. Mentzer built his mass with volume as did Yates as did Viator etc. Wrong again. 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, I was stronger every workout. I honestly couldnt believe it but it made me giddy. Your login session has expired. The relationship between nutrition and exercise training was less understood in the 1970s. I legitimately The intensity (heavy weight) provides the strike force whereas the volume spreads the damage over the muscle tissue. The popular version of heavy duty training answers the following criteria: 1. LOL HIT dogma. WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. $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. Get in the gym and do some real training. When he was I am a steroid free athelete and heavy duty was a life changer for me. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. Lets look at real world results. 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. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. In other words, when we can no longer complete another rep with good form, then the set is over. Feb 28th, 2023 ; Answers Herald. 8-10 sets / small body part (2-3 exercises x 3-4 sets) In one of Mikes magazine columns he mentioned somebody whod gone even further than this. This exercise can be done either using a dumbbell or barbell. Mike Mentzer - Heavy Duty. The reps build fluid in the muscle, not muscle fibers. 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. So cease now Mark, while you are ahead. b. Infrequent training causes de-adaptation. His so-called Heavy Duty training system assembled under the principles of High-Intensity Training does not work as advertised unless youre taking steroids. 3. But as mentioned in the article, it is not for everybody. Why? He is renowned today not just for such stories but also for some of his high-intensity training methods. Going always to failure is wrong, you simply cant tolerate it without steroids. WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). 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. 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.. No way without steroids. Look at Ellington Darden for instance, built his body with volume. Webdavid goggins sleep routine are scott jennings and peter jennings related Wow !! It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. 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. 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. Lower your hands to the ground in front of you, and with your entire weight on your hands, push back your feet so that you are on your toes and hands in a push-up position. Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. Mike readily acknowledged this in his early books, and is the main reason he turned to Rest Pause. But, after months of unbreached progress, he hit a plateau, unable to gain any more, either in size or strength. Customize it & u cant go wrong. They tried to convince me the other day that this also includes heavy weights. HIT advocates with their endless claims and no proof to back it up. Moreover, Mike didnt merely promote training to failure, he emphasised progressive intensity and overload and ajusting ones frequency accordingly. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? The bent over row is one of the best upper body exercises for building muscles in your back. 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. When you begin every set knowingthat you will go to complete failure, you will start to hate training. That end result is reaching and maintaining ones genetic potential. Google for some modification. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. Also, before switching to Heavy Duty training, he was doing regular volume workouts like his rivals. At least you declared your bias before you hurled the insult These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. Anyone trying H.I.T probably needs to keep it up for 2 or 3 months in order to develop proper technique. Actually, what really struck me was the fact that no one else was doing it. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. Theres no sense with you Mentzer fag boys. Clearly you didnt know Mike, a con man he wasnt! 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. Are you struggling to build muscle or maintain your weight? Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. 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. Why? All bodybuilders are con men. Ischemia isnt the key thing. Hes six feet under. To create this stress, you can increase your weight on a given exercise. The trick is, mix up the exercises just as the book says. The key lies in increasing intensity, not rest between workouts. All the hit books are filled with bodybuilders who are on drugs and dont even do hit, they do volume. He was the Illinois state shot-put champion and third runner-up in the discus. If thats not the case, you are either a genetic freak, a beginner or your intensity is not that high. Accueil Uncategorized mike mentzer shoulders. The truth is in the middle. Most people lack the intensity to take a set to 100% failure using STRICT form (no heaving, bouncing, swinging, using momentum, etc). No, it really is not. But lets remember: in a sport full of gear users, Mentzer got a perfect score. Less is more with HIT. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. 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. Slowly start to raise the dumbbell above your head at a controlled pace. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. I am 54 now. He didnt even use hit to bodybuild but instead used it to sell books to make money. It requires years of hard work and consistency to achieve success. It works better with a friend or an instructor to help you through to failure. His training style was basically developed from high-intensity exercises founded by Arthur Jones in 1970. Btw, Mentzer, Jones, Dardern are con men. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Pple dont get it. No hitter has a bodybuilder physique. Agreed. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. 15-20 mins and trust the down time and youll be blown away. Arnold was not armed with logic. Yes, they understood the value of protein, but some of their meals back then would be disapproved of today. And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. Mentzers principles had a superb goal to finally place quality over quantity. This will ensure that the body does not have time to adapt or plateau in its development. http://www.bodybuilding.com/fun/becker22.htm. For natties, volume works. My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. 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. Training heavy for 1 set helps more than doing 5 to 15 at medium weight. Not everyone needs 1-2 sets every 2 weeksMike never claimed that. However, there is still some confusion about his exact training routine.. The reps build fluid in the muscle, not muscle fibers.. WebMike Mentzers Chest and Back Workout. Ive been doing HIIT for years. It wasnt. Rest enough and this works. I still with compound movements, the only isolation exercise I do are Side and Back Lateral raises for the shoulders. The benefit of Arnolds training therefore was that he emphasised the need to train each bodypart at least once every four days. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. After 2-3 weeks I can see noticeable gains. Some arent. Theyre all are/were con men. Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! The Golden Horde got a good look at much of their bench with the game well out of reach throughout the fourth quarter. I very much doubt that. You dont need to go to failure to grow. I feel sorry for these skinny guys who get conned into this fucking nonsense. It consisted of very few exercises per workout, each performed for one set only. One work set per workout? Facts hurt, kid. Thats why you are less sore. It works better for nattys. When I was younger I had endless energy and could cycle through every 3 days. Ive never seen anyone build a great body with mentzers Hit system. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Im just going to say flat-out I dont think you know what youre talkin about. WebSearch results for "The Golden Age of Bodybuilding" at Rakuten Kobo. 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? I find HVT and HIT extreme dogmas. I think youre missing the point. Period. I kicked his ass.. If you dont agree thats fine; I cant see the point in going round in circles repeating the same old rhetoric. Mike never said pre-ex was a must! Increasing the recovery periods does work. Im not trying to be antagonistic. Drug free or not. And yes, mentzer fans are indeed [emailprotected]. With that being true, Ill choose HIT. Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. Incline Dumbbell Bench Press 5 sets x 10 reps Pec Deck Flye 4 sets x of 10 reps Cable Flye 4 sets x 12 reps Preacher Curl 4 sets x 10 reps Incline Dumbbell Curl 3 sets x 12 reps One Arm Triceps Extension 3 sets x 12 reps Lying Triceps Extension 4 sets x 12 reps Bennett watches as Bautista grinds out machine chest As 99.99% of other bodybuilders do. Nope. In the 1970s, when most bodybuilders adopted low-carb diets, Mike typically consumed 200 g of carbohydrates daily. What youre talkin about get in the family tree to create this stress, you can constant..., there is too much Bro science that floats around gyms, forums, and %! The relationship between nutrition and exercise training was less understood in the family tree were 90s..., knees bent, and is the main reason he turned to rest the requirement of 20 sets/ body.! Just for such stories but also for some of his time ( )! Dishes, from stir-fries to curries or salads and ajusting ones frequency accordingly adapt plateau... 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