MIKE MENTZER: THE "1 SET" SEMINAR
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- Опубліковано 5 лют 2023
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this rare presentation, recorded at one of Mike Mentzer’s seminars in the Pacific Northwest in 1998, Mike presents a thorough overview of why one set per exercise is all you need to grow bigger and stronger.
Among the topics covered are:
Why people need a valid training theory
What is a proper theory of training?
Where to Begin - High Volume?
Why one set per exercise is all you need
Frequency (How often should you train?)
Overtraining (Volume Revisited)
The Consolidation Program
For those interested in the distillation of Mike's over 30 years of training, and over ten years of training regular, natural, trainees, this is the video to watch.
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4vdkta
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua7p8rj
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4efn8y
I’ve been binge watch Mike Mentzer videos for days now. I’m obsessed.
Ditto
Really wish I could get in my head any of this would work
You and me both bro. Where has mike been all our lives 😮
Same. Got obsessed with his philosphy, his book, and msot impoetantly, his training methdology
@@OutrageIsNowbro, everything you said was fine until that last sentence. Israetal uas the shittiest muscular body ever. Idk how someome with that much muscle can still manage to look so bad. And 2) israetal is only where is by standing on the shoulders of giants. You should say israetal would be more like mike cuz mike would improve his methodology faster than him
Gone... but NEVER forgotten.
Mike is not gone. For the people that continue to train his way, the principles that he proved to eveveryone, he still lives! 💪💪💯
@@knownoboundaries___ true , we keep his spirit alive... or his spirit lives within us.
Amen
The only inmortality in this world is through memory or childeren.
People forgoten are people that are gone.
Late 30's guy here, tall, lean, slightly underweight. Full body compound moves, 1 set to failure, in and out under 30 minutes, 2 to 3 times a week, not overeating myself (around 400kcal above maintenance). Mind-blown after just 6 weeks.
Why what happened?
@@ihatescamo Great gains in strength and weight (gained more than 4kg's in mentioned period), only taking citrulline, multivitamins and minerals at this stage, considering creatine after 2 months. Not noticing any fat at the moment. I play beach volleyball recreationally 2 to 3 times a week (around 2 hours of active play), my spike literally doubled in strength and jump improved considerably. I've tried every possible program out there, this beats everything by a mile. I only do bench, dips, deadlift, squats, pull ups. That's it. It's definitely the "all in" with intensity combined with longer periods of recovery between workouts days. Keyword: recovery. Hope this helps.
@@A_n_y_t_i_m_e so you only do one set to failure?and do you notice muscle being built and how many days do you wait to workout again?
Give more details about what your doing in the weight room please
What's one set to failure. How many reps. What percentage of max weight
What an amazing lecture - thank you for immortalising Mentzer’s legacy.
Thanks, Yusuf. I’m glad you enjoyed it.
I agree, this channel introduced me to Mike Mentzer and just in one video I realized how much of a legend this guy is. He deserves even more recognition and this channel is doing the right thing!
@@HEAVYDUTYCOLLEGEtruly thanks from the bottom of our hearts. Nike should've lived forever and now he can because of you. God bless and thanks so much
Nobody has ever made more sense to me when it comes to bodybuilding than MM.
Thanks for posting his work and placing it into the eternity of the internet!
For you ,sir, are a legend!
I never say that volume doesn’t work, but I feel we are all indebted to Mike and Ray for offering us a choice.
The reasoning for me and I thank Mike for bringing this to light. Why spend 5 or 6 days a week in the gym. When you can get AT LEAST the same if not better results from spending 1--3 days in the gym.
Depending on your PERSONAL recovery rate. Which is arguably Mike's greatest discovery. The fact that we do NOT all recover at the same rate.
This fact has not registered in enough trainers minds. And this is why so many NATURALS continue to waste their time. And see little return for it.
at least perhaps start at one at work up to three if necessary makes sense,
Mike is amazing. He was just reflecting the available science at the time
@@fender1000100 true I get better results from three days a week 7-9 days rest between push, pull, legs. Quality of reps over volume. After a few sets I can't do anymore anyways.
Mentzer certainly interesting and not ignoring his contribution but I sometimes think Mike took things to extremes. So there is a balance between volume and intensity. I certainly not disputing that many people will get better results by following a Yates style program (less than a hour 3 or 4 times a week). However, I sceptical about some extreme low volume stuff Mentzer sometimes seemed to advocate. Mike seemed to like to believe in clarity and absolutes, but sometimes reality is just more ambiguous. Also some self doubt is probably a good thing as it keeps critical of your own thinking.
I'm becoming a believer. I've been doing this about a month. I've been doing 2 to 3 sets a body part. But today I was confident to do 1 set per exercise and trained back, chest and shoulders in one session. I feel like I trained each muscle hard and I was pumped, even though I no longer care about pumps. Just crazy. This approach really does work. Take a chance and give it a try.
After 30 plus years doing high volume, I am getting more strength gains, busting plateaus and looking thicker. And spending much less time in the gym, which has made my wife very happy. And I'm excited about training again and have more energy.
Congratulations!👍
Do you warm up then do the 1 set?
I’m going to begin, any tips?
@@vToneehhthere's videos about routine Mike recommended trainees
What shoulder exercise do you do. I'm very interested but with out almost everyday lost 70 lbs but now want to put more size on..... safely
They ignore the concept of "recoverability" because they can't make money off it
Damnnn that was gooooooooood
The most calculated and well spoken muscle man to walk this earth. Truly changing the daily workout routines I’ve performed now for nearly 3 years. Mike’s legend lives on ?
*!
Wasn't he against daily workout routines?
@@austin.aesthetics you realise you can edit your comment right
indeed i feel great i work 12 hours a day so half hour 3 times a week is perfect for me, i aint got time to train 2 hours a day 4 days a week, i am bigger stronger with more recovery time
@@network735this comment is very helpful because i also work 12 hours my self
Mikes training and INTELLECTUAL UNDERSTANDING was and IS far ahead of the rest of the shit out there now .
Thanks ❤ for keeping Mike and Ray Mentzer alive. Rest in Power 🏋♀💪
Thanks, RANDOM GUY!
For anyone skeptical or reading other reviews of this type of training methodology and not being convinced due to a lack to tangible proof of progress, here are some NATURAL stats before and after implementing one set to failure and more rest days:
Before discovering Dorian Yates/Arthur Jones/Mike Mentzer
Age: 27
Body weight: 220
BF: approx. 12.5%
Arm circ: 17in
Leg circ: 24 in
Bench: 205x12
Squat: 255x12
Shoulder press BB: 145x12
After discovering and implementing:
Age: 28
Body Weight: 247
BF: approx. 13.8%
Arm circ: 18.75 in
Leg circ: 28in
Bench: 295x10
Squat: 345x12
Shoulder Press: 215x12
Mind you I was a “seasoned” lifter having lifted for years before but made hindered progress by wrongfully assuming more sets and frequency is better. I walk into the gym stronger and my journal only shows progress made, with few exceptions for bad sleep/diet days.
So you train one set per exercise
But what about training frequency?
He said 1 workout every 7-21 days.
I feel this is excessive rest that would result in muscle atrophy.
Whats your opinion on that?
@@mathieusturkenboomHe said 1 workout per muscle group every 7-21 days, not just workouts in general. You doubt it but many people show anecdotal evidence to prove that it works
I am 42 6'2 245 lbs, coming up I was very skinny with an embarrassing "bird chest". At 17 I started doing pushups and got up to 400 a day, after seeing no visual results I gave up even though my endurance and strength had increased.
At 25 through bad eating habits, relationship struggle and children I went from 205lbs to 267lbs, but I was skinny fat. Big gut, bird chest and small arms.
Stared doing jiu jitsu, and did a weight loss challenge went down to 214lbs, but of course work cost and adulthood interfered and I went back up to 230lbs and started eating bad again.
At 41, I started to have some health issues, decided I do NOT want to be on any medication so I got a gym membership. I have been in the gym consistently for about 8 months now and again have had no physical change visually.
I am going to try this strategy to the best of my ability with out a gym partner.
Today was my first day, not necessarily following the exact program he presented at the end of this video but increasing the weight going to failure without counting reps.
I know this comment may be odd but I needed to vent, my physic has been depressing for me my entire life and I have tried a lot of different methods and have yet to find the one that works for me.
@@c_average4618 you will get there, any kind of low volume training should be perfect for you and also losing some weight so you can actually see your muscles and feel much healthier. God bless!
@@c_average4618 good luck sir
True greatness. Bodybuilders are largely self-coached, and this is why so many of the top guys are intelligent.
It’s hard to battle his logic, I got stuck at 205 on bench and started HIT for about 3 weeks. Put on 225lb and felt good. No longer feeling drained and haven’t seen any strength levels dip below before I started .
I began following mike’s training system doing one set to failure after years of struggling. I’ve been doing it for 3 weeks. I’ve literally gotten so strong I no longer have heavy enough weight at my home gym. It wasn’t huge amounts of equipment, but I’ve never gotten too strong for it.
thats cool
The only advice you need to build muscle right here, ignore all utubers that have made it a job and coming up with false idea talking points everyday.
The most phenomenal thing about this whole experience is i feel like i did when I was a teenager. All i can think about is getting back in the gym or getting back to my weight bench at home. All i do is go over what needs to be done in my head. Like im living for the gym again. Thats so crazy! Lol
Same here. Been training 10 years come september and been following mike for the past month. Its like ive just started again. Really stoked the flame of passion back into working out. Spending less time in the gym and havent been more excited to go back to my next workout in years. Im at least maintaining my mass, i think im even gaining. So absolutely no complaints. Never sweated so much in the gym before either. Its literally pouring off me. Im 6'1 180lbs 8-10% body fat
Heartbreaking to have lost such an amazing talented man far too young.A true legend.R.I.P. Dear Mike .🙏🙏🙏
blame arnold. look where his downfall starts.
If only this man could have created time travel so I can go back in time to reverse the damage that I put my body through for years doing high volume. Thank you Mike Mentzer
That's what I'm saying!!! And I knew about him in my teens cuz of Dorian but I never got his books or anything.
Mike Mentzers baseline recommendation was 72 hours between workouts. Even Mike said this can be modified. 72 hours is a starter number. I'm sure one must play it by ear.
YOu may feel fine after 24 hours. Or need 4 days. Our bodies do not recover uniformly ALL the time. YOU need to pay attention. You may have a slight cold that your body fought off and you didn't even know you had it BUT, in fighting the cold you did not recover as fast as you normally would. Or, the opposite. You've done everything right, your body is humming along with the right foods, good sleep, no stress lately so you recovered faster.
The indicator for the magic sweet spot where you are fully recovered and ready for more lies between your ears. Just don't be confused by your OLD training habits where you think being exhausted all the time is normal.
I've recently adapted his ideology to a degree and noticed a big difference. I'm down to 2 sets. And both I squeeze my way to failure. Seemed rather effective for me.
I used to be MR Volume 💪 when I first heard about this my head was 🙃!! But I HAD to give it a try because my desire to try anything was to strong. Drastically reducing sets... Taking even 3 4 days off after squats to come back and crush upper body .. I finally broke that pleatue past the 175 ish range and actually made it to 200 as a natural!! This intensity and strength gains are unreal
thanks for sharing
Dude! Hell yeah! Congratulations & to hear this story is such a a goal I look forward to in the future. I used to be in that gym for almost 2 hours. 5-6 days a week. I was doing it ALL wrong but currently on Day 5 on rest before beginning this new journey 💪🏽⛓
@@JGComments nice. I’m excited to see how the results will be once I have a few months under my belt. I really hope this works out
I tried this today on my pull day. 40 minutes and crazy intensity. It was funny going so low on weight to failure. Definitely need to reset my mind. On my rear shoulder flys, i'm in the stretching area failing with the 8lbs weight, lol.
No longer tracking strength through weight or a number of reps (i'll still increase starting weight over time), but rather just as many as you can do, then drop weight and repeat.
Any ideas on how to make this work on squats, just quick weight changes? Loading the bar with all the 25s? Same for DL's.
@@AB-nv7bzThe goal is to lift a weight and fail within 6-10 reps except for calves which is 12-20 reps. When you fail beyond those reps, you need to increase weight by 10-20%.
You are required to track your performance by means of weight and reps, not just by how much you can do, that becomes guesswork.
He's said use drop sets sparingly and randomly, not regularly. Remember, it is high intensity, moderate resistance training. Your workout sounds like it was low weight high reps outside of the 6-10 rep range because I'm going to assume you can do a rear delt fly for way more than 6-10 reps with an 8lb weight.
Finally, with the squat and bench, Mentzer has suggested to perform a leg press and incline bench on the smith machine, probably in the interest of focusing on producing force and reducing chance of injury due to fucked up form.
Bro is preaching here. 37:09 Took me years and a few surgeries to realize I wasn't keeping up with some pro athletes because I was doing too much with too little drugs. I stopped looking at volume and started looking at recovery and things changed.
Mike mentzer was a class act what a legend
Mike and Ray Mentzer: Legends . John Little: Herald of The Legends ....!
More than the debate about 1 set or 6 sets, the most important take away from Mentzer is that rest period is the most important factor.
The best part of these videos are that they keep me motivated and focused in 3-5 days between my workouts.
Doing 2 sets is effectively saying "I don't want to train so intensely on the the first set so that doing a second set will be possible amd beneficial."
I wish Mike was around to discuss bodybuilding post 50 years old
Mike could give a lecture about watching paint dry and keep me engaged for over an hour...
Thank you for highlighting Mentzer's work.
This is still the single greatest video I've ever watched on muscle building.
Hi John, I am training with Markus Reinhardt this year and tonight after our workout, naturally, we were discussing Mike and your name also came up. We are aiming to preserve and live Mike’s passion. The theory of Productive Body Building Exercise Science. I hope to meet you someday. Markus is the best motivator out there with real, actual experience of heavy duty HIT training, in the truest Mentzer way possible. Big things ahead! Thank you for all your work to collate his works John.
Respectfully, Chris Chavanu
How's Markus doing?
@@intensity.density2208 He's doing great! He is a fascinating and gifted person. Training with him is something that you have to mentally put all yourself into because of the incredible intensity that he's capable of attaining in the single working sets we do. Moreover, his knowledge of proper form for the preservation of joints and maximizing muscular contraction is invaluable. He has a large positive outlook on the upcoming season and I'm just grateful to be part of it with him. Mike would be very proud of him, as I know how proud of him he was when he was alive. Markus has great stories that are priceless. The two of you have that in common for sure. Perhaps we can meet up someday and do a podcast or Zoom and let the two of you connect again. All the best John! Heavy Duty all the way!
So pumped to hear your working with Marcus , I haven’t heard from him as of late , so glad he’s still in the game !
MM showed my I was a novice.
Mike was a Genius!
this man has changed my life training recovery and general life thank you
I was cooking breakfast this morning, and needed something to listen too while cooking. Awesome!
The combination of mind and muscle 💪. Thanks, Mike, Ray & John.
this guy is Mentzmerizing
My only regret is not finding this information earlier. I always found myself to be a scientific and logical person, yet i was sucked into the same ideas most bodybuilders have "more is better". I would try to increase my volume with little results. I started completing one set to failure and taking more rest days and i truly haven't seen this type of growth since i first started training at 15, im now 28. Thank you for posting this.
Same. Here I am at 57 getting better gains than ever. Mike's method was always out there I guess but lost in a blizzard of bullshit info that made people money.
Same, it's like discocering a cheat code. Just like the keto diet.
@@niltomega2978 that’s good to hear. Are you only doing the A and B workouts outlined in this video? If not, I would love to hear what split you’re doing. Thanks
Thanks for keep giving us good wisdom of training from Mike and Ray, John 💙🧡💪👍
Thank you John, I really appreciate these clips.
You are very welcome
I saw him pop up a week ago..addicted 2 his knowledge.he was da real deal.
Dang what an amazing lecture it all makes sense!!! Going to try this starting today!!!!
Great stuff! As always. Keep up the golden gems John.
Thanks, will do!
Im glad his knowledge was doccumented....THANK you for your contributions..M.M.
Yes exactly, there is alot of people who would like it not to have been documented.
This is extremely valuable not just for bodybuilding but critical thinking
You did a great job with this . Thank you
You're welcome, Scott. Thanks for the kind words.
Appreciate these vids. Mike changed my life.
Thanks for your post, Jeffrey. I’m glad you are enjoying the videos.
This is the same lecture as the legendary Toronto underground lecture from 1998. But done in Seattle. No less brilliant. John continues to delight and surprise us Mentzer fans. By uncovering these gems. That most of us didn't even know existed.
Obrigado pelo conteúdo
Mike, my best workout buddy
When rational thinking and fundamental natural law principles are combined into body building. This man must of studied body building and ended up here, precise education and learning always ends up following natural laws of life.
Rational thinkers are always looked down in society and im ao glad i came across this 💎 gem
Amazing! Thank you very much to share!
No problem, Isaia.
Awesome work spreading all this amazing information John ❤️
Thanks, Chris.👍
All i ever knew of this man was that he was the philosophy behind the guy that inspired me to lift...king dorian yates. The mountain of mass. Now lookin back i wish i didnt waste so much time diverting from the knowledge and wisdom and amazing vernacular of mike mentzer. What a bright well spoken knowledgeable and yet humorous mind to convey quite groundbreaking science so far ahead of his time. I hope hes somewhere smiling down knowing he lives forever on the web and continues to inspire and educate us so many years after his passing. I only wish i couldve attended a seminar or something while he was still here. 😢
Priceless knowledge.
Mike Mentzer was science based before science based bodybuilding started on youtube
I actually attended this seminar and got to meet my idol Mike Mentzer! I also got an autographed picture and tried the Nautilus Leg Extension (I could use the whole stack for over 20 reps!)
That's cool! Did you take any pictures that day?
@@HEAVYDUTYCOLLEGE Unfortunately no I didn't have a camera and this is in the days before smart phones.
@@ironray123 u could had used kodak
Thats awesome man. Would have loved to meet this legend!
Just read one of your books John and it was awesome, much love.
Thanks for the kind words, Daniel.
I can’t wait to go to the gym tomorrow
Top video, thank you.
Thanks ❤
Mike Mentzer is one of the two bodybuilders ( the other being Dorian yates) who has a scientific theory underpinning there workouts
He is a scientist by nature
Absolutely agree, Mike Mentzer was a scientist and philosopher that happened to be a bodybuilder.
And Zane
This guy even did HIT on his vocabulary!
This is my first exposure to anything intellectualized regarding bodybuilding (thank you), and it helped me come to an unrelated musing.
I think the "stupid meathead" connotation comes from the same psychological place as the "conspiracy theorist" insult - as 'catch-all' terms for the general public to internalize, to make them feel better about their own deteriorating bodies and minds. Both insults appear to come from a place of intellectual superiority, but they usually only come from a place of complacency.
I mean, sometimes you get a dumb meathead, and sometimes you get a twitchy textbook conspiracy theorist, but that's life.
Mr Mentzer is GOAT.
I tried 1 set program and guess it pumped me so much that I was doing before with high intensity training.
I myself is trying the one set failure but I'll add a 2ed set at time I've been way more sore then I would doing regular 5 sets 12 reps
One of the problems is people think acute volume ( volume in a single workout) is such a huge factor, and not realizing that long term volume (accumulated over months and years) is infinitely more important
Beautiful content .thank you
Thanks, Niall.
@@HEAVYDUTYCOLLEGE guys amazing and your content is the same .it's amazing thank you for yourvand Mike's knowledge
I listen to Mike's videos because he is real scientific about his approach! I use too do 500 to 700 reps a workout 3 sets of 15 and for a whole year 4 and 5 times a week with no break, although I have muscle growth I feel it is not what it should be. My last workout I did 3 drop sets to failure and it tore me right up more than ever before.
It a master class from the master himself Mike :)
I think Mike is a good man
I follwed all the routines on "Flex" magazine amd i did grt pretty jacked, however as a "Natty" and hard gainer i messd my shoulder up, with all that heavy benching and volume. I believe i will start doing this as im 50 now. The man was ahead of his time
The best gains I made were training limited push & pull exercises alternating on mon, wed & friday, with the weekend off. For some unknown reason, (probably the fact that I wanted to get my money's worth from the gym membership,) I started switching it around and going more often, doing bro splits etc. Years later, I've returned to the old ways and have rediscovered Mike's methods that I had, by chance, started on my own. The thing is, don't listen to anyone else's opinion, only you know what you need to do
The one major statement I certainly agree with, 98% of information is garbage in all aspects of life. Looks like Mike is gaining traction. I ordered one of his books. I tried the one set heavy and plenty of rest. I couldn't believe the difference in my back and arm strength. I have nerve damage so 9 days of rest works well for me.
Mike was the truth
I have observed that during slow and control negatives are your multiple muscles going insane. Im completely thrashed after the program. I see to it that effort is harder than the last time so i can fully enjoy my rest days.
Thank you!
Great lecture. The only real significant "flaw" of the Consolidated Program (a great, revolutionary program!) is the lack of direct stimulation of the upper chest/neck tie-in. Yes, Dips are tremendous chest developers, but tend to target mid and lower chest....and there isn't anything else in his Consolidated Program that really addresses the upper chest very well. I have added one set of incline Bench Presses (with an occasional alternate of Military Presses instead of BP) to target that area, with very good success.
Thanks for your post. The consolidated program isn’t for everybody, it’s primarily for those who do not respond to additional exercises in their program. The way the pectoral muscles are innervated, you can work pec minor and major simultaneously with certain compound exercises. Where people fall on the genetic spectrum of exercise tolerance is going to vary with individuals. You have hit upon a method that works well for you, and you should be congratulated for that.
Great speech and linking of BB to spiritual ways like yoga. Maybe unconscious but he did.
Yoga is just a flexibility exercise that has been mixed with hypnotism to gain control over people of the world by Indian Nazis
I am going to try to answer my own questions on this topic. Firstly, the Ideal Routine contains exercises made to specifically target and work to failure relatively small muscle groups, like the rear delts. If one is unable to gain muscle mass with this routine, due to the volume being too high, it would make sense to first drop these exercises. Even if you are able to achieve enormous growth in the rear delts, for example, it won't make much of a difference to your total muscle mass.
The end result of eliminating all exercises for the smaller muscle groups is a very limited number of exercises, focusing on the larger muscle groups - glutes, quads, hamstrings, latissimus, pecs. Those muscle groups will be trained to failure with exercises such as squats, deadlifts, dips and chins. Of course not ALL muscle groups will be trained to failure with such a routine, and that is the tradeoff. Consequently, not ALL muscle groups will receive optimal muscle stimulation. They will, however, receive SOME stimulation, probably enough to achieve some hypertrophy.
Even the Ideal Routine does not work ALL muscle groups to failure. There are, for instance, no exercises for the forearms. A professional bodybuilder with superior recovery ability and the need to develop ALL muscle groups could probably include a few more exercises to target such muscle groups. Or he could do what Ellington Darden advocates or what John Little advocated in his series of articles in Bodybuilding Monthly. He could at times do specialization routines for certain muscle groups such as forearms, abs, etc.
Hi John! its been a while since I've visited your channel. you've done an amazing job! well done buddy, keep up the great work :)
I tried it and holy cow ! Only one month so far but every workout I’ve gotten stronger
Look forward to seeing 6 months results from now.
Simple but makes sense
Did you stick with it?
This guy was the GOAT.
Another great talk! Thanks for sharing!!!
Glad you enjoyed it!
You’re welcome 😊
Mike Mentzer owns me. I am Only doing his workout recommendations
Is there a warmup set before the “1 set”?
Fantastic
I thunk out of decades of experience. That everybody is different and what your body is trying to achieve makes a difference.
The sport.
The look.
The health.
And so on.
What's your goal?
Being a martial artist, speed is a must. Which requires ROM and strength.
So I do incorporate burst training in my bi-weekly workouts.
The body, the sport, the goal require the I dividual unique plan, and knowing your body and its perfect response to stimulus and recovery.
No 2 people respond the same.
So know your body first.
I would gladly give this channel Super Thanks 💲 if videos featured that option. We yearn for knowledge!
Ha ha, thanks very much.
I was a competitor natural bodybuilding and a trained harder than anybody in the gym a body part twice a week I got a job where I had to travel a lot and I was disappointing because I knew I was going to lose my physique which was a winning competitive physique and then when I went to where I can only train a body part every seven or eight days the gains incredible and lasting. Dorian Yates followed. Mike Mentzets advice in many ways and I think that’s why he trained in secrecy because he didn’t want the rest of the competitors to see what the real key and secret was to gaining thick muscles.
Im on week 2 of this method. Im already pushing more weight or reps on my larger muscle groups. I'm not completely sold on the smaller groups like the arms/calves, but I'll keep it up for a few more weeks. I may eventually extra sets for those muscles and will probably throw in a "Volume Week" every couple months just to shock the system.
At the very least, he caused a necessary ripple to re-examin the dogma of Bodybuilding that existed for years uninterrupted and began to movement to understand the role of intensity, volume and frequency, and the utmost importance of recovery.
My friend is obsessed with living in the gym. I already see me getting under his skin with comments such as "I think I'm gonna rest one more day, you go and have fun" ^^.
I wish this seminar was printed in a book so I can read it. I’d give the entire seminar to those at work who think their volume method of training works 😁
ThankQ
Love how all the instagram gurus are but hurt about mentzers work. He died years ago and still drives everyone crazy. I love itb
Perhaps de data does not support a 1 set training, but the importance of being focused on the technique, intensity and rest, is his biggest legacy for the fitness community. Thanks for sharing this treasure.
Data seems mixed, and not much data on sets to complete failure, the way he recommends 90 seconds, which is TUL is like multiple sets. I would love to see a study on HIT
Much of the “science” supporting the 3-set idea is from Brad Schoenfeld. As with most studies concerning strength and hypertrophy, his methodology has been questionable (ranging to ridiculous).
I’m not even saying that HIT or volume training are better. I’m just saying that there isn’t much data to support one over the other. Training studies are nearly impossible to design and implement.
Individuals are better served to try a protocol and assess results.
@PregoJoker Any extra sets served the purpose of maximizing that one money set, though. Whether or not Mentzer hit the precise sweet spot for growth stimulus, he was teaching one set to reach that stimulus.
@PregoJoker Exactly
@Based-Red-Pilled-Chad-Cel did you not watch the video your commenting on? He is promoting 1 set routines right here
Amazing lecture, every concept that comes out of his mouth is gold. I've been on his Heavy Duty program for 6 weeks, seeing results regularly, and enjoying having more free time. With respect to the part about systemic fatigue, still learning to judge that. Some days I feel sluggish but train anyways since it's a split routine and I make progress. Other days I feel more fatigue, never sure if it's from the workout or from my 18-month old waking me up during the night. Also, the bit about doing a second set and digging a deeper hole is completely right. Just to experiment and find out first hand, last friday I did a second set of squats (only a few reps) after having done a set to failure and it was a colossal mistake, more muscle soreness than ever. I'll find out on my next leg workout how bad of a decision it actually was. I recommend everyone try it just once first hand to show yourself that more is not necessarily better.
How’d it go?
@@unluckyblanket2779 I took a two week break off from squats after having done that, it too about 6-7 days for the muscle soreness from the two sets of squats to ware off. But after the two week break from squats my number of reps (to failure) at that same weight increased from 6 to 10, so I got stronger.
@@blakerdavis did you go down in weight when you started hit? right now if i want to do a "heavy" working set, i need so many warm up sets till i feel ready to move heavy weights without hurting myself....someone recommended me to use 50-75% of my heaviest working set if i want to start hit training
@@snubdawg1386 hey Snub Dawg, Yes, reduce the weight if you're just starting HIT. 75% seems reasonable to start. Keep in mind, part of Mike's HIT is a 4-2-4 tempo, so four seconds for the concentric, two second hold, and a 4 second eccentric. The goal isn't just high intensity i.e. moving large weight, but rather high intensity muscular contraction, you're pushing your muscle so hard that you burst through its threshold. 4-2-4 is very punishing but so worth it so start with lower weight and working your way back up to larger weight while always keeping the 4-2-4. For example, squats, i warm up squatting the bar, then i add 20 kgs to each side, i do that twice then i put on my working weight, 95kgs right now. (previously i was squatting 115kgs for 3x10, but that didn't consider the 4-2-4 tempo; just careless squat reps of dive bombing to the bottom then bouncing back up, an ineffective manner of doing squats which also resulted in sore knees). also, for a lot of Mike's programming he implements pre-exhaust isolation exercises, example: pec deck before incline press. really decrease that incline press weight because after taking pec deck to failure there's no way you can lift what you normally lift on incline press. keep me posted!!!!
@@blakerdavis thanks for the tips! ...after watching many mike mentzer clips and the whole heavy duty workout, i recognized that it's not very different to my training method before because in the heavy duty workout they still do alot of warmup sets before the hard working set ....i also train in very slow cadence for years but the tip with the 4-2-4 tempo is great ...i read it first in your comment before i heard about it in one of mentzers videos
Fundamentals of body building science:
Intensity
Volume
Frequency
Those who increased quantity/volume of exercise reps/sets: lost muscle and felt weaker due to atrophy of over-usage.
Quality/intensity:
Training to fatigue. Last rep of the set will require most effort and thus has most effect on stimulating growth.
That last repition will cause the body to dip into its reverse ability before complete failure, which the body tries to protect itself against future assults on its reserves, by using its existing ability to compensate by in muscle mass.
Only high intensity exercise can force the body to resort to its ability efficienty to stimulate and adaptive response in the form of muscle mass increase. Repeating tasks that are well within ur ability to execute, do nothing to stimualte growth. Ending a set before failure will do nothing to stimulate an increase or induce growth.
Carrying a set to a point where you are forced to utilise 100% of ur momentary muscular ability is the single most important factor for increasing strength and size.
mike mentzer was born on the same day as me: 15th of November