A TRAINING PROGRAM FOR HARD GAINERS
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- Опубліковано 7 січ 2024
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video, Mike Mentzer reveals a program for hard gainers. Some people simply cannot tolerate the high-volume/high frequency workouts that are being touted by a preponderance of social media influencers. Mike explains why such workouts are a step in the wrong direction - particularly for hard gainers - and provides a workout program that worked "like magic" for many of his clients who previously had difficulty gaining size and strength.
Many thanks to photographer John Balik for allowing me to use his copyrighted photos in this video.
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
Usually on day 2 the fatigue hits the hardest, and I don’t want to get out of bed that morning 🛌
This program seems crazy when you have worked out the traditional way he talks about. But give it a try, you will get predictable and steady gains by being in the gym half the time, half the workout time.
Yes, exactly. When the common guidance is false, someone speaking the truth will be seen as a lune. When you stop to consider what he says it makes perfect sense.
@@PondersomeIndeed its truly shocking on how fast natural progress can be with his program. He truly was the genius of bodybuilding.
Mentally, you will feel more enthused to go to the gym or work out at home. When you start thinking about 3-5 sets of 8-12 reps, on 3-8 exercises, you start to procrastinate if you have a lot of errands to run. Here you know the mission: 30 minutes and you're out.
I am 100% behind Mike's methods. They work. I've never seen results like it.
I’ve been going to extreme failure for a year and a half now consistently when from skinny fuck to badass and didn’t know I was doing Mike Mentzer shit 🤣
I've been incorporating Mike Mentzers high intensity training. Strength has increased big time
After being sick with covid recently, I started working out after two weeks off. Didn't lose anything, was actually a little bigger and stronger. I think a lot of people are extremely overtrained. As an older guy, I use lighter weights and do high reps to failure. Going to start taking more rest days.
Try some rest pause very good to combat cross training/high reps
Thanks John. Happy New Year sir.
You’re very welcome and Happy New Year to you as well.
Mike the Very Best❤❤❤😢
I personally have seen this work. I've been doing HIT for a bit, and I love it, but I took a friend with me once. He followed my routine of pre exhaustion and warm up sets then hammered out a working set to failure. We were at the gym maybe 1 and a half hours. He cane back 2 weeks later, 14 days off, and we hit the same routine. He surpassed every single work out 2 weeks prior by nearly double the reps on the same weights. I wrote down both his results from that day and the 2 weeks earlier. It was amazing first of all and proof enough for myself that HIT is valid. This guy never went to the gym before and was not built like brick shithouse either. Nearly doubled his output! It does work and it saves so much time. Don't let the high volume theories be the only way you think you can go lift.
Thanks for your post.
@@HEAVYDUTYCOLLEGEvery similar to the conclusion you get of your clients.
شكرا لك شكرا مانتزر 🤝💪💪❤
I have been an adherent to mike mentzers philosophies for almost 50 yrs and latest studies are showing what i have suspected for a long time that brief intense effort elicits maximum muscle growth and turns on many genetic pathways that lead to neurogenesis, growth hormone stimulation etc.that would otherwise stay dormant in a coventional workout..
Thanks for you post.
First goddammit! Happy new year John.
Haha. And Happy New Year to you as well.
This is great program for someone who OVERTRAINS very easily. However, there will be some people who will need more frequency and volume for maximum growth.
Indeed.
i do pullups not pulldowns. so i take what Mike says and make it my own. Ive noticed alot of guys who do pullups are jacked.
My theory is something happens in the body where the power to weight ratio must be altered. Similar to birds and climbers. Like maybe the body internally knows damn well what the body fat percentage os and it becomes non conducive to be carrying a 40 lb fanny pack of fat around.
plus the muscles arent being used to lift one of various dumbells or plates but bodyweight, its functional in nature and the muscles benefit more because its real.
I do wonder if it is more efficient to fatigue muscles with body weight exercise and its inline with human evolution. The muscles evolved to move in a particular manner.
Not to discredit the use on machine efficiency at all, maybe in a way machines can be looked at as something to use to counter atrophy to build up to body weight training, then used again after you find it too hard or too long to fatigue with body weight alone when you reach a high enough level.
@@MikeHunt-xj5xf i really love the ability to easily put the pin where i want in the stack and bang out reps with machines for sure. and the nautilus ones are an engineering marvel. fussing with plates is cumbersome. but steel is real.
I seem to fall in the "hard-gainer" category (ectomorph 5'10" - 155 Lbs). I don't gain much mass if any though I do get stronger. I work out once every 7-8 days, 1 set to failure for 5-7 exercises. So about 20-40 min workout. I still think I am overtraining. I'll give it a try for a few months try to see if it changes anything - while being well aware of my genetic potential of course. Thank you John 🙂
You're welcome. Best of luck with your training.
Same. I actually lost weight (170 down to 165). Maybe I’m not eating enough. But I do take a protein shake and creatinine after each workout.
If you give your workout that you mention a try for a few months and nothing changes, I recommend you try Mike Mentzers consolidation workout in the book, The Wisdom of Mike Mentzer, he formulated those workouts specifically for hard gainers, beginner with poor recovery ability or bodybuilders that are reaching their genetic potential. But before you try this, rest for a month or so, this is so that your recovery ability, in other words, your bodies resources replenish.
What's your daily caloric intake?
Mike said at one point in his training he hit a wall similarly. After taking time off he said he started static holding the weight as long as he could. Over and over until failure. What you want in this scenario is to find a weight that you need help finishing the lift, and at the top of the lift or the squeeze portion of the lift you hold it and fight against the pull back. Do this at that one weight until failure or you can't move the weight. Then reduce the weight to your last legit lift and complete the exercise normally under strict control hold the flex position for 4 seconds and on the return of the weight to the neutral position you'll use a 4 Mississippi count like in football but really let it be slow. As you let the weight down you breathe out making sure you control your breathing, and as you lift the weight you simply breathe out smoothly to aid in the lift. Please use your core to lift the weight. I mean pretend your arms are gone and use your back meaning shoulder blades to begin each movement in the pull and push. If you aren't sure what I mean please let me know and I'll do my best to describe it to you. Lifting with your core will strengthen your entire body each time you go. In holding the heavier weight as long as you can statically you use all of the muscle groups to full exhaustion and then reducing the weight to your last weight and finishing with the full range exercise removes the doubts of if you are working enough. But make sure to eat only in the 4 basic food groups and eat at least 2 of each from the categories. Make sure you eat fruit and a lot of it to help your neurological system recover so your body can grow. Take in electrolytes and try to use only naturally made vitamins. Protein intake at large levels causes your body to break down the unnecessary protein fast so it won't go into the system and you'll become shredded instead of looking and getting bigger. Make sure you are fully recovered before you engage in your next exercise day because your body will take away muscles by your liver breaking down the muscle protein and mass to give your system energy just to move around, and it looks like muscle atrophy. So be cautious for yourself but please try more heavy static holds to start the workout and no warm up needed because your going to be using all those muscles.
Everyone thinks more is better but, forget the muscle doesn't go in the gym.
I had a well worn copy of Mentzer's Heavy Duty. I followed his routine recommendations and work-out frequency. I put on a lot of muscle and got really strong. Give it a try...what have you got to loose?
What plan you are using ideally or consolidate?
Please let me know Is there a substitute for the deadlifts in workout B? because i am having lower back issues.
Mike recommended Shrugs as a substitute for deadlifts.
Simple wait until the DOMS effect is over. Delayed Offset Muscle Sourness
how about beginner
What can you substitute deadlifts and squats with due to injury?
Horizontal Leg Press
Beginner here, what does Mike mean by '10 reps to failure'? Do 10 reps, but if you can do more then do them? i.e until failure?
Yes.
John, would you wholly recommend everyone start off with this routine? This seems like very low frequency compared to the earlier recommendations of his.
No, I wouldn’t. Neither would Mike. This was a program designed for two types of trainees. The first was one who was very close to his genetic potential, and had already reduced his volume and frequency down to a minimum. This represented the next logical step for recovery and adaptation. The second type of trainee was the one who did not respond to Mike’s Ideal Routine as it represented too much volume and frequency to recover from and adapt from successfully. So, unless you are a hard gainer or very close to the end of your genetic potential, this is not a program that you necessarily need to employ. You might wish to experiment with it from time to time, but it’s not really for anyone other than the two classes of trainee that I indicated.
@HEAVYDUTYCOLLEGE see this is why out of all the people who advocate HIT principles, you garner the most respect from me. To the point, with sensible statements to back things up. I still believe this video will prove informative for many on here so I'm glad you posted it.
Thanks for the kind words and best of luck with your training.
@HEAVYDUTYCOLLEGE appreciate that. I hope your channel continues to grow John. I pretty much have all that I need to foster a productive season of growth utilizing Mike's HIT.
@@HEAVYDUTYCOLLEGE I am doing volume training but now I am following the ideal routine workout every 96 hours and it’s been 45 days i notice improvement just want to ask how to know if I am a hard gainer I mean how much time should I give to ideal routine for to see visible changes ? What you suggest
I have been doing the ideal routine for 4 months and I been progressing in reps and weight each workout but lost weight (170 down to 165). Am I doing something wrong?
As long as you are getting stronger, there is positive change occurring within the muscle. The gross weight measurement of a scale doesn’t tell you if your composition is changing; that is, that you are gaining muscle and losing fat at the same time. This does happen quite frequently, particularly if your calorie intake is still hovering around maintenance levels. It’s not a bad thing, but if you are interested in gaining weight, increase your calories by 300 a day to start and see how that works for you.
lost body fat
hello John,
Can these training principles also be transferred to calisthenics?
greetings from Germany.
I should think so. The more intensely you do your calisthenics, the briefer will be the amount of time you can engage in them, and you will also need to recover fully between sessions.
Thanks John for your answer. I understand what you mean. I think that I generally don't have enough rest breaks.
Could I build muscle just as well in calisthenics with 1 set per exercise until muscle failure? or is higher volume better?
greetings
@@oliverroth258if the set is taken to true failure, one set is all you need. But in calisthenics that migh be a problem.
What for a Problem
To clear up any misunderstandings, by cslisthenics I mean that I do bodyweight exercises.
Have the sqauts and deadlift got to be slow because I find it difficult to go as slow
This is not a powerlifting program, so reduce the weights if necessary, and perform your repetitions smoothly, and under full muscular control at all times. Not only will you get a better stimulation of the muscles this way, but you will dramatically reduce any chance of injury.
@HEAVYDUTYCOLLEGE I understand, I will try my best to go slower but I've never seen anyone or the great mentzers thereselfs do a sqaut and deadlift as slow as he preaches
The videos of Ray squatting were shot in the 1980s before Mike revised his version of high-intensity training (there were never any videos of Mike doing squats or deadlifts, which is why you’ve never seen any).
@HEAVYDUTYCOLLEGE it's easier to do a leg press slow but sqauts are so hard, you have to go light
Continuing my two sets per week experiment I'm hypothesizing that fatiguing around the 3 minute mark may inroad harder in my particular genotype i think i have a lot less fast twitch and or MORE slow twitch muscle fibers.
Hard to say for sure but hitting failure around the 3 minute mark on the Hammer Strength close grip pull down was brutal, made me feel sick a little.
I'm also hypothesizing the close grip pull down works the abs, pectoral major and the rhomboids to some degree.
Crush on...
Hello John R Little, since Mike’s latest book, and sadly, the last book he authored, High Intensity Training the Mike Mentzer Way, was a workout in the book, I believe it’s on page 213, it has 4 workouts in total (I’m reading it online so page number may differ), anyway, was that the latest workout he proposed? I know that the consolidation workout in that book is out dated and so I use the Wisdom of Mike Mentzer book to turn to the most up to date consolidation workout, also in that other book are the consolidation workouts the most up to date including the rep ranges. Apologies for asking however I keep seeing new videos about Mike recommending workouts that do not align with what he says in those 2 books, perhaps what your posting with the recorded voice of Mike Mentzer was before the books were published?
Yes, the book was the last thing Mike was working on, apart from the video in which he trains Marcus Reinhardt, prior to his death. He went through every paragraph in the book and signed off on it in May 2001.
@@HEAVYDUTYCOLLEGE So the book, Training the Mike Mentzer Way, was his most up to date workout (the 4 workouts) and rep ranges, however, The Wisdom of Mike Mentzer was yours, and that has his most up to date, consolidation workout?
@@user-cj8zh5re3q That’s correct.
@@HEAVYDUTYCOLLEGE Thank you for clarifying Mr Little, appreciate it!