I remember in July 1979 at Gold's in Venice Mike Mentzer and Casey Viator showed me how to do rest/pause. This audio is from 1993 and 1980. Keep in mind by 1996-97 Mike had once again reduced the frequency and duration of the workouts he put clients through.
Mr. Little, thanks for all the content. Finished reading the wisdom of Mike Mentzer a few months ago and now finally reading HIT the Mike Mentzer Way. I had no idea he was in the Air Force! Him talking about working 12 hour shifts while finding motivation to workout as much as he did reminds me so much of myself. Wish I had learned earlier in my AF career (now in my early 30s) like he did that something needed to change.
Ive built my size and physique off of Mikes hit style of training.Use rest/pause with serious caution as it can and will put you in a over trained state quickly.Nice content John💪
As i train at home in a garage i use a similar technique because i only have so many dumbbells etc. i will choose a weight to get about 10 reps then count to ten and get what i can with the same weight.
this method works. been on mike’s way for 6 months and i’ve gained 20 pounds of muscle. hit ur calories daily and drink water. workout 3 times a week and eventually down to 2 then 1.
This video is both interesting and problematic because Mike seems to recognize that multiple maximum effort lead to more growth. So rest pause could be the HIT variation of multiple sets. Rest pause being more efficient because you do not do 8-10 « easy » reps per set until you get a maximum effort. So was Mike right about rest pause ? But it implies that despite a single max effort is enough, multiple max efforts might provide a stronger stimulus.
I think it establishes what he said it did; that as you progress from beginner to advanced and are thus much closer to your genetic potential, the weights get heavier and the metabolic activity accelerates to the point where you cannot hit a maximum repetition (a true "end point"). But if you rest long enough for the vasculature to empty itself of lactic acid and/or oxygen debt, you can ensure that each rep you perform is maximum. His workouts while using Rest-Pause consisted of no more than 7 sets total - in 1979 - and he was an advanced level bodybuilder and very near the end of his genetic potential for growth. He further recognized that "multiple maximum effort" was playing with fire and, even on steroids, could quickly lead to overtraining. This was why he counselled his clients in the nineties (most of whom were natural and thus didn't have the recovery enhancement that steroids provide) to only use the technique sparingly if at all. The problems that he was seeking to avoid using this protocol were problems unique to ultra intense training by advanced level trainees. Unless you yourself are an advanced level trainee who is experiencing restricted blood flow to a working muscle owing to your strength, size and the intensity of your muscular contractions (and a 20-inch arm contracting maximally has more profound effect upon your physiology than, say, a 12-inch arm contracting maximally), it's not a protocol you need to concern yourself with.
No, what it illustrates is that a certain amount of work is necessary, not more sets. For an intermediate, as they approach the final reps of the set, they can rest just a second to allow the oxygen debt/lactic acid to subside, do a further rep then rest 2 seconds before doing a final rep.
@@HEAVYDUTYCOLLEGEThe increase in oxygen debt/lactic acid is the cause of reaching a plateau with a specific protocol. Therefore, increases in set intensity are necessary, not waiting longer between sessions.
Yes, They know each other well. John Little and Joanne finished writing Mike's final book, "Wisdom of Mike Mentzer" after Mike passed, and then John Heart took over the personal training of would be Mentzer clients.
@@richbrake9910 I knew John Heart knew about John Littel but I was not aware if it went both ways. I was hoping to get them to maybe do a collaboration, they must have a wealth of stories about Mike between them.
I can help you if you tell me exactly what u mean with "training hard", I´m using the Heavy Duty method a time that I can say that it´s good to help you, so, tell me
ive been using Menzters routine out of Heavy duty 2, for a couple of months now, and every excercise ive managed to increase the reps by at least 2 each weak, even on a heavy incline press. maybe youre not training as hard as you think you are, or not eating enough and sleeping enough, it could be a variety of things
In Rest-Pause the weight isn't necessarily reduced, but time is taken to allow the waste products of metabolism to exit the muscle; in drop sets the weight is always reduced. In Rest-Pause each rep is singular and maximum; in drop sets there are multiple reps performed and no one of them is necessarily maximum. Also, with drop sets, the rest between sets is negligible; with Rest -Pause there is a pronounced rest - up to 15 seconds before starting the next rep.
@mycartoon7406 Reducing weight was an option if you didn’t have a training partner to assist (which he did). A set is (typically) a collection of repetitions (plural) rather than a succession of single reps to make a “set.” Still, if after what I’ve indicated you still wish to refer to rest-pause as a “drop set”, have at it.
This was my question too because mike said drop sets do not intensify the effort , it's counterproductive cause you already reached maximum failure. It just made me confused cause if you were to drop the weight by 20% then at that point it is a mixture between rest pause and drop sets
@@parham775 Rest-Pause was a method that Mike required as an advanced bodybuilder when his intensity was so high that blood flow to the working muscle was restricted, preventing him from going to true positive failure on his sets. Unless you're a very advanced bodybuilder with the same problem, it's not worth your worrying over. He didn't recommend Rest-Pause for beginners, intermediates or even advanced bodybuilders who hadn't run into the same wall that he did. For those interested in experimenting, they are free to play around with it for short periods but it probably isn't necessary. As far as it extending the effort; it doesn't. A drop set is (pick a number) six to 12 reps, say, whereupon you reduce the weight and aim for another six to twelve reps. Only the last rep of each drop set is close to a maximum effort. Rest-Pause is one rep (note the distinction), rest, another rep (rest), and so on until you complete approximately five repetitions. So, you have two sets (drop sets) totalling between 12 and 24 reps (an increase in volume more toward the endurance end of the spectrum) versus five reps (total) with Rest-Pause. Not the same thing.
Heavy duty/rest-pause training demands glycogen, but 25% carbohydrate 12% protein, of total maintenance energy is optimal for health and replenishment. More is not better
I remember in July 1979 at Gold's in Venice Mike Mentzer and Casey Viator showed me how to do rest/pause. This audio is from 1993 and 1980. Keep in mind by 1996-97 Mike had once again reduced the frequency and duration of the workouts he put clients through.
Mr. Little, thanks for all the content. Finished reading the wisdom of Mike Mentzer a few months ago and now finally reading HIT the Mike Mentzer Way. I had no idea he was in the Air Force! Him talking about working 12 hour shifts while finding motivation to workout as much as he did reminds me so much of myself. Wish I had learned earlier in my AF career (now in my early 30s) like he did that something needed to change.
Thanks for the kind words.
This video was full of information!
Loving this channel 💯
Thank you John.
remember, you have to RECOVER. the more intense the workout, the more days you have to recover.
Perfect and useful video ❤thnx
Wow John! What a good presentation. Thank you for this!
Glad you enjoyed it!
this is the vid u told me, thanks for making these good videos and telling us Mike’s wisdom❤
Ive built my size and physique off of Mikes hit style of training.Use rest/pause with serious caution as it can and will put you in a over trained state quickly.Nice content John💪
Thank you and congratulations on your success.
@@HEAVYDUTYCOLLEGE welcome John💪
Solid stuff
As i train at home in a garage i use a similar technique because i only have so many dumbbells etc. i will choose a weight to get about 10 reps then count to ten and get what i can with the same weight.
this method works. been on mike’s way for 6 months and i’ve gained 20 pounds of muscle. hit ur calories daily and drink water. workout 3 times a week and eventually down to 2 then 1.
Hey Mr. Little, what editing software do you use?
Great information and thanks for the video. Did he ever recommend longer time on the negative (instead of 4/4 or 4/2/4, 4/6)?
Not that I’m aware of.
This video is both interesting and problematic because Mike seems to recognize that multiple maximum effort lead to more growth. So rest pause could be the HIT variation of multiple sets. Rest pause being more efficient because you do not do 8-10 « easy » reps per set until you get a maximum effort. So was Mike right about rest pause ? But it implies that despite a single max effort is enough, multiple max efforts might provide a stronger stimulus.
I think it establishes what he said it did; that as you progress from beginner to advanced and are thus much closer to your genetic potential, the weights get heavier and the metabolic activity accelerates to the point where you cannot hit a maximum repetition (a true "end point"). But if you rest long enough for the vasculature to empty itself of lactic acid and/or oxygen debt, you can ensure that each rep you perform is maximum. His workouts while using Rest-Pause consisted of no more than 7 sets total - in 1979 - and he was an advanced level bodybuilder and very near the end of his genetic potential for growth. He further recognized that "multiple maximum effort" was playing with fire and, even on steroids, could quickly lead to overtraining. This was why he counselled his clients in the nineties (most of whom were natural and thus didn't have the recovery enhancement that steroids provide) to only use the technique sparingly if at all. The problems that he was seeking to avoid using this protocol were problems unique to ultra intense training by advanced level trainees. Unless you yourself are an advanced level trainee who is experiencing restricted blood flow to a working muscle owing to your strength, size and the intensity of your muscular contractions (and a 20-inch arm contracting maximally has more profound effect upon your physiology than, say, a 12-inch arm contracting maximally), it's not a protocol you need to concern yourself with.
@@HEAVYDUTYCOLLEGE wow, very interesting, thanks
@@HEAVYDUTYCOLLEGEgreat insight here it’s not for everyone and much harder for natural bodybuilders and casual gym goes. It’s very taxing on the body.
No, what it illustrates is that a certain amount of work is necessary, not more sets.
For an intermediate, as they approach the final reps of the set, they can rest just a second to allow the oxygen debt/lactic acid to subside, do a further rep then rest 2 seconds before doing a final rep.
@@HEAVYDUTYCOLLEGEThe increase in oxygen debt/lactic acid is the cause of reaching a plateau with a specific protocol.
Therefore, increases in set intensity are necessary, not waiting longer between sessions.
It's almost scary how I can realite 2 his ingenious methods even though I m dumb
Static Holds >
Both
Hey John, are you familiar with John Hearts channel? Mr America Heart?
Yes, They know each other well. John Little and Joanne finished writing Mike's final book, "Wisdom of Mike Mentzer" after Mike passed, and then John Heart took over the personal training of would be Mentzer clients.
@@richbrake9910 I knew John Heart knew about John Littel but I was not aware if it went both ways. I was hoping to get them to maybe do a collaboration, they must have a wealth of stories about Mike between them.
do you have a video explaining why i have been training hard but losing my strength?,give me the link please...😓
I can help you if you tell me exactly what u mean with "training hard", I´m using the Heavy Duty method a time that I can say that it´s good to help you, so, tell me
ive been using Menzters routine out of Heavy duty 2, for a couple of months now, and every excercise ive managed to increase the reps by at least 2 each weak, even on a heavy incline press. maybe youre not training as hard as you think you are, or not eating enough and sleeping enough, it could be a variety of things
Sounds like you're not letting your muscles to recover & grow stronger.
What would be the difference between doing this and a dropset?
In Rest-Pause the weight isn't necessarily reduced, but time is taken to allow the waste products of metabolism to exit the muscle; in drop sets the weight is always reduced. In Rest-Pause each rep is singular and maximum; in drop sets there are multiple reps performed and no one of them is necessarily maximum. Also, with drop sets, the rest between sets is negligible; with Rest -Pause there is a pronounced rest - up to 15 seconds before starting the next rep.
Mike mentioned that the restpause set may be 20% reduced in weight, so it sounds like a drop set to me.
@mycartoon7406 Reducing weight was an option if you didn’t have a training partner to assist (which he did). A set is (typically) a collection of repetitions (plural) rather than a succession of single reps to make a “set.” Still, if after what I’ve indicated you still wish to refer to rest-pause as a “drop set”, have at it.
This was my question too because mike said drop sets do not intensify the effort , it's counterproductive cause you already reached maximum failure. It just made me confused cause if you were to drop the weight by 20% then at that point it is a mixture between rest pause and drop sets
@@parham775 Rest-Pause was a method that Mike required as an advanced bodybuilder when his intensity was so high that blood flow to the working muscle was restricted, preventing him from going to true positive failure on his sets. Unless you're a very advanced bodybuilder with the same problem, it's not worth your worrying over. He didn't recommend Rest-Pause for beginners, intermediates or even advanced bodybuilders who hadn't run into the same wall that he did. For those interested in experimenting, they are free to play around with it for short periods but it probably isn't necessary. As far as it extending the effort; it doesn't. A drop set is (pick a number) six to 12 reps, say, whereupon you reduce the weight and aim for another six to twelve reps. Only the last rep of each drop set is close to a maximum effort. Rest-Pause is one rep (note the distinction), rest, another rep (rest), and so on until you complete approximately five repetitions. So, you have two sets (drop sets) totalling between 12 and 24 reps (an increase in volume more toward the endurance end of the spectrum) versus five reps (total) with Rest-Pause. Not the same thing.
Heavy duty/rest-pause training demands glycogen, but 25% carbohydrate 12% protein, of total maintenance energy is optimal for health and replenishment. More is not better
2:11 me when my gf comes over
Hello John How are you I want to ask you can I rest 15 20 seconds if I rest only 7 10 seconds I only do 1 rep or is not necessary to rest that much
Can I do compound with rest pause ? As in back muscles and bicep in the same without? Chest and triceps with rest pause the next day?