Some need more, others a little less. Google for some modification. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. The specific amounts of food you eat will depend on your goals. Skip to content. Mentzer used to have his clients perform incline press on an Icarian incline-bench machine. The hit proponents try to keep selling hit but if it really worked, it wouldnt need selling. Hit has been around for 50 years yet it doesnt really stick. Ellington Darden, one of the foremost exercise physiolgists, has published numerous books/studies that espouses Mentzners theories. The reps build fluid in the muscle, not muscle fibers.. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. Be the first one to comment on this story. Write by: 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 focus on calories in Mike Mentzer's diet shouldn't come as a surprise. Thats why you are less sore. Condensed. This is exactly the message Mike Mentzer promoted! Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Hit sucks, always has, always will. 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. 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 It works just like any other workout if you do it right. Because its a fad and fads come and go, what actually works, sticks. Within one year I went from 155 to 180, all natural and I dont fully do HIT like Mike Mentzer but I firmly believe in the 1 working set. Mike Mentzer frequently only trained three days a week and rested the other four to maintain the greatest possible shape. They can also be produced synthetically or Are you planning to bulk up this winter but need help figuring out where to start? Webmike mentzer shoulders. Worked for me. Im not a bodybuilder, but a month ago I got in a fight with one. The title should be reversed; naturals suck applying Mentzers Heavy Duty workouts. Look at Ellington Darden for instance, built his body with volume. Arnold is my hero so is Lee priest and I have no investment in HD whatsoever, so I promise an unbiased opinion. Ive seen guys train with heavy duty and they all look like they dont lift due to the low frequency of the training. But, with my gains at a long time standstill with traditional routines, I had nothing to lose. Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. Its dead. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. : Perform only one heavy set for each body part, rather than multiple sets. I am a steroid free athelete and heavy duty was a life changer for me. : The amount of effort you put into each set must increase as your body adapts to your routine. HD sucks for nattys. Mentzer wasnt afraid to express his rather Mentzer recommended eating various fruits every day. Featured are the six distinct approaches to If youre looking for a muscle-building program, its likely one of the best you will find. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldnt last more than 20 minutes in order to achieve maximum muscle stimulation. Im 47, and although Im the strongest Ive ever been, Im no longer as energetic, agile or recuperative as I once was. I kicked his ass. And yes, mentzer fans are indeed [emailprotected]. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. Ive always trained in a personal progressive pyramidal style with very good results : A. LOL HIT dogma. Too hard on the CNS. In fact, this just came in today; Quinn, you can not believe how well my training is going and all those I told you about. The key lies in increasing intensity, not rest between workouts. Greg Zulak, who was a bodybuilder and wrote for the muscle magazines, saw Mentzer working out in golds gym. Nothing new. Tue. 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. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Hit is dead. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. im 59 and use hit,works for me,5 ft 11 238. Volume rules because it works. Mike Mentzer said carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Strength gains have been continuous for the past few years. Way late to the conversation, but putting in Gregs stats to an online FFMI calculator put him at an FFMI of over 29 at 45 years old! Mikes first set of weights was bought for him by his father. And turns out theres a different article glorifying minimalist training. Once done, kick back by jumping your feet to the initial position. Unfortunately, not all that came from Mike Mentzer was truth and honesty. Its the laws of nature the dictate training requirements. 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 B. Greg walked away knowing that hit was a load of shit. I saw the testimonial on mikesite, they all look like the dont even lift. 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. Anyone trying H.I.T probably needs to keep it up for 2 or 3 months in order to develop proper technique. If hit really worked worked you wouldnt be trying so hard to defend this con. This no holds barred article contains uncensored opinions on strength training, muscle building, diet and nutrition from many of the lifting industry's top names. High-Intensity Heavy Duty workouts come with some good properties, but they also carry a lot of baggage that would hold naturals down. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. How you get there is up to debate. Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. Also, before switching to Heavy Duty training, he was doing regular volume workouts like his rivals. One work set to complete muscular failure per exercise workouts. 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. The exercises of choice are usually solid compound movements (e.g., bench press, dips, squats, deadlifts). So you got stronger..Bodybuilding is about size and ive yet to see a big HITter. Fruits: Mentzer recommended eating various fruits every day. However, after a few weeks, you will feel mentally drained. Think your missing the point fan boy 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. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Actually, what really struck me was the fact that no one else was doing it. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. 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.. Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. And you have to get past volume routines. Webmike mentzer shoulders. $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. Its not an easy protocol. The truth is in the middle. Juice:Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. Rest enough and this works. Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! As you grow stronger, and bigger, you need less. 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. As for heart issuesit ran in the family tree. Why? When they could and should have completed 2-3 more reps. That is what triggers growth and is the essence of Heavy Duty. Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Heck man, any one of those routines will work for a natty, of course until they reach their genetic potential. (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.). I have also found like another contributor that five days rest between body-parts seems to keep cropping up as an optimum pause. Further the training partner would act as a spotter for rest pause set as the lifter would add singles with time in-between single rep mini sets. Unlike most believe, Mike Mentzer did warm up his clients with a few lighter weight sets with slow cadence and controlled form with no momentum. Roids. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. Most important point; do a 4-2-4 cadence until failure and wait a week for each bodypart. Ive rarely noticed a roid retard ever go to failure on a single set. 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) Lifting heavy enough to perform 6-8 reps in this fashion. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? What he taught worked for me. He is renowned today not just for such stories but also for some of his high-intensity training methods. I totally agree. HIT gives you great gains and incredible strength. This exercise can be done either using a dumbbell or barbell. Mike also helped me put together a workout for my 17-year-old brother for his senior track season. This can lead to muscle loss rather than gain. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Return the weights to the centre once youve completed the desired reps. Start with loading weights on the sled. Stand or sit upright and keep your back straight. Now select a weight that's about 30% less than what you'd normally use in the bench press. When your training is infrequent, the downtime is too long, and the body starts reverting to its previous weaker state. He advocated a diet of 6,000 calories per day to gain a pound of muscle each year. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. I admit it though, I initially refused to believe it would work, as it went against everything I had learned up to that point. Five work sets per workout Trust me. In other words, when we can no longer complete another rep with good form, then the set is over. Ive been doing HIIT for years. 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. 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. 4. They will definitely get in with three more wins. 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. Period. So again, you are making yourself look stupid with falsehoods! Lentils (red or green):These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. 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. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Darden is another con job who built his body with volume, just like mentzer, then hopped on the hit band wagon just to make a name for himself and sell books. Moreover, many of the athletes that he trained were not natural as well. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. H. train the body part once per week. Last edited by Toenail Juice Z; 16-Sep-2001 at 02:43 In 1971, he was introduced to Arthur Jones, the creator of Which is what Mike said, as trainees advance to eliminate isolation moves. Dorian Yates has been on steroids for longer than youve been alive. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing towards each other. Everyone I see doing mentzers hit are either pencil neck dweebs or fat slobs. I wont sink to your level but your attituder against Mike, Darden, etc and Heavy Duty tells me all I need to know. If thats not the case, you are either a genetic freak, a beginner or your intensity is not that high. 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. Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. Good luck! But lets remember: in a sport full of gear users, Mentzer got a perfect score. 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). Look at him now, no roids, hes a normal person.. Ischemia serves to demonstrate that the intensity of each set diminishes with the physiologic changes that attend strength increases. The relationship between nutrition and exercise training was less understood in the 1970s. From my own experience as well as friends, we all overcame our plateaus with HD. You can try the following experiment to understand this point. He claimedhe needed it for productivity, an G. be instinctive, listen to your body regarding the number of exercises, sets and reps 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.. 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. Why? E. the sets after first are all to failure When Greg asked mike if hed abandoned hit, mike snapped (Mentzer was an asshole btw) that it was the last set that only counts. Schwarzenegger was Mr. Volume, and he also was Mr. Roids. If youre gonna get a book. The work set should leave the lifter on the floor with vivid hallucinations before the eyes. Total crap, after two months I was mentally drained and i looked fatter and deconditioned. Ive never seen anyone build a great body with mentzers Hit system. 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 So? Here are Mike Mentzers foods you can eat. 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. Theyre all are/were con men. Mike The Heavy 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. Its not happening. Business Advisory; Business Valuation; Corporate Finance; Cash Flow Modelling; M&A Advisory; Venture Capital; Private & Public Partnerships; Owner Supervision And Internal Control There are no shortcuts. He was a two-time Mr. America winner and a four-time Mr. Universe competitor. Enjoy your super slow machine sets, but its not happening. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. Well, all I can say is that Ive never used steroids and I built huge muscle gains in super short periods of time using heavy duty training after years of getting nowhere with frequent high volume training. Mike Mentzer was a well-known American IFBB professional bodybuilder, author, and businessman. 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. Please logout and login again. Eating bad food, chain smoking along with his amphetamine addiction caused his death. its virtually impossible not to grow doing HIT correctly! He was the Illinois state shot-put champion and third runner-up in the discus. Currently my bench is 315 , squat and DL staying around 3 plates for now coming off an injury. He saw right away it led to overtraining for the majority. WebHis cocky, confident attitude and massive frame with his ability to bench press 400lbs for reps earned him a place with the big players. Mike provided guidelines, hoping others would tweak them for their individual needs. He just kept quiet about it. Slightly bend your knees, hinging them from your hips, and keep your shoulders back and relaxed. Incline Dumbbell Flyes: 5 sets at 8 reps each set. You cant push a muscle farther than failure. As 99.99% of other bodybuilders do. Mike Mentzer Workout The Ultimate Guide to Building The Mike Mentzer workout is a high-intensity training program designed to help you build. Thats why his Consolidation Routine is basics focused. No, it really is not. If hit really worked as it states wed all be doing it. None. Get in the gym and do some real training. Youve already shown how clueless you are, with foolish statements and name calling. A heavy duty workout should be relatively short, but the intensity must be taken to the ultimate limit. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Hardgainers, to the tune of #5 in 2 weeks was the norm. Although Mike occasionally ate fast food, he stayed within his 2000-calorie restriction. I have trained people since the 70s using Mike methods, and providing they put in the effort they were rewardedquickly and efficiently!!! The last thing you want to do is deprive your body of essential protein. With that being true, Ill choose HIT. Just work hard and stop making excuses. NONE of them used steroids. Mike was constantly outspoken when it came to the IFBB and training, as was Robby the two were fiercely competitive towards each other. A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. (when throwing in rest/pause, negatives, statics, 2 up one down, drop sets etc). ode to the vampire mother results; national asset mortgage lawsuit; green tuna paper; mary davis sos band net worth In other words, he acquired his massive physique before converting to High-Intensity Training. However, he was on steroids like the rest of the bodybuilders that he was competing against {more here}. And Im all natural, I only eat 3 meals a day and take Whey protein once a day. Hit has been debunked many times over. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. 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. I started training heavy duty when I turned 40 years old after I read mentzers book. 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. In February of 1995, he finally arrived at his ultimate routine. Sadly, he took everything to the other extreme. Are you struggling to build muscle or maintain your weight? And that supposedly because of them, the Heavy Duty system is very traumatic, You keep the protein up, get rest, and try to do more each soul-crushing workout, and it will work. At the very young age of 12, this phenomenal bodybuilder started training, later entering One work set per workout? Lets look at real world results. Thats what it takes. So yeah youre kind of right, bodybuilders use volume. It works better with a friend or an instructor to help you through to failure. Theres no sense with you Mentzer fag boys. And i doubt hes that strong. Mike Mentzer, star of "Heavy Duty," grew up in Pennsylvania. When he was If done correctly, you wouldnt make every exercise torturous on every workout. So he started a methodical reduction in volume and frequency while keeping records on his clients progress. And at that point only steroids can make one progress further. 163 pages, with photographs, this is sure to be a classic addition to any body builder's belief system, training, and library. Wheres Mentzer these days. To create this stress, you can increase your weight on a given exercise. WebWhen Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. It takes self discipline. When he switched to hit, he didnt get any bigger, in fact, he lost size. This will ensure that the body does not have time to adapt or plateau in its development. MENTZERS 79 SHOULDER WORKOUT Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs After 2-3 weeks I can see noticeable gains. However, HIIT is common sense. 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. All these hitters claiming theyve made amazing gains on hit are greatly exaggerating. Although he ate junk food, he kept his caloric intake consumption under 2000. Too long workouts and too many reps only force the muscles to adapt if youre already on roids. And nonsense articles like this ego stroke the laziness among trainees. 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. The reps build fluid in the muscle, not muscle fibers. In addition, frequent training improves the recovering capabilities of the organism. Why? Less is more with HIT. Ill stick to my constant progression on an abbreviated program. On the other hand, he exercised twice a day and was highly active. At least that way I wont spend my life in the gym. c. Not enough volume. In one of Mikes magazine columns he mentioned somebody whod gone even further than this. Buy Arnolds encyclopaedia on bodybuilding. @Nakel Yeah, like youre doing right now. You will be sore after every workout. Read free previews and reviews from booklovers. 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. Keep your back straight, knees bent, and feet at a shoulder-width distance. This man owns a large gym, he used to compete as does many of his members. Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them? Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? Heavy duty does suck for is naturals. Figures. However, being brief should not be allowed to interfere with proper warmups, especially as the body response can feel different, workout to workout. but a month ago I got in a fight with one. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Im just going to say flat-out I dont think you know what youre talkin about. Wow !! But, after months of unbreached progress, he hit a plateau, unable to gain any more, either in size or strength. 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. You sound like the biggest loser on the planet. Talk about throwing in the towel! Take breaks. Facts hurt, kid. Theres method of choiceHeavy Duty! Your login session has expired. If you heavy duty training the right way, it works. A lateral raise is a shoulder workout that targets the trapezius in your upper back and the deltoid in your shoulders. HIT Advantages and Benefits Only few people cand do.. true words hit works i have never used steroids and i have used it for years it is the only form of training that got my incline up 50 pounds in 2 months.it works maybe u just have shit genetics.and i agree with the guy above according to the author volume sucks for nattys and hit make up ur mind. Training heavy for 1 set helps more than doing 5 to 15 at medium weight. As I say, if Mike was being honest, its fact. My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. I was taking 3/4 days off between workouts so In my opinion it wasnt overtraining, instead it was undertraining, I was deconditioned. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. That depends solely on your recovery abilities i have found that 1 or 2 or 3 days its all i need depending on the parts i ve worked. Most people dont work for gains, then blame Mike and/or Heavy Duty for their lack of results. Since October last year my body stood still but with your advice, re negative training, I have increased my weight by 2.6 kilos. WebSearch results for "The Golden Age of Bodybuilding" at Rakuten Kobo. Hitters are so emotional. 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. And it also gives me the longer time I need for those muscles to recuperate. WebFebruary 27, 2023 alexandra bonefas scott No Comments . Simple. And like Mentzer and every other bodybuilder, he had heart problems.He just kept quiet about it.. Pple dont get it. He did better than Mike in bodybuilding. No way without steroids. In order for adaptation to occur, there must be stress. For natties, volume works. He provided an outline in the hopes trainees would fine tune them to their individual needs. Over 40 years of Heavy Duty and still progressing! When you begin every set knowingthat you will go to complete failure, you will start to hate training. You dont need to go to failure to grow. This can lead to muscle loss rather than gain. : You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. I also know Darden, dating back to 1983, hes of similar vane. 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