MIKE MENTZER: THE COMPLETE HEAVY DUTY TRAINING SYSTEM
Вставка
- Опубліковано 11 чер 2024
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video, taken from the audio of a phone consultation that Mike Mentzer gave in 1994, Mike presents his "Heavy Duty" training system. He reveals the principles of his system, and then explains how to incorporate these principles into a complete bodybuilding program. The exercises, sets and reps are explored in detail, in addition Mike touches on warm up needs, whether or not you should include aerobics in your program and nutritional considerations for bodybuilding. I have updated the workout section of the system to reflect Mike’s later beliefs (the principles, however, remain the same).
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
people that dont believe what this man is saying just havent tried it or havent tried hard enough. mike mentzer literally changed my life for the better. thank you John for uploading all the legendary MM content
Never ever have i had the results i get from mikes way and what i ended up figuring out is that its also biblical what hes saying its the same way god has done things. Just as building muscle is the bi product of getting stronger getting our lives straightend out is the bi product of having a relationship with god
@@ryanantheworld9328wow man that's deep 😮 I thought that way too, but not that deep 😊 Mike is really biblical. God gives us this man for a reason to absolutely change life's and then he return him to heavens for infinity life 😌
People who saying that Mike and his brother Ray was just two junkies and understand nothing - this people are blind. Mike and Ray was smartest, strongest, best people bodybuilding have 💪
What I find strange is that Mike criticised the 10 commandments due to it's set principles and laws, yet has set principles and laws in building muscle?
I absolutely love his program, I'm literally growing in strength and size every workout (which for me is once a week, or sometimes once ever 2 weeks), however, I do think Mike could have been closer to God, that's my opinion
@@reubensearle8200 his method is biblical in the way god does all things the problem im pretty certain and is the case for lots of people is the mistake of relationship with religion and not relationship with god. Its so sad
Mike was not particularly atheist nor religious he was just interested in philosophy, uppers, booze and testing out ideas. But rest assured any man that has principles instead of rules didn’t get them from Atheism, Judaism, mere tradition nor from Islam. The spirit of enquiry is Christian or buddhist only.
The HIT system has changed my entire view on how much wasted time I did with many many years with volume
Same shit here
I wasted 30 years. Now at 60 im bigger and stronger than I was at 30. This man was fighting to get the TRUTH out. Few were listening. A few more are now.
@@stevemann1299damn I discovered this early
I’m so glad I’m not the only one, thank you for saying this , I’ve wasted thirty years to , and now training this way and I’m angry that I didn’t know before ! Because I’m making better progress and feel better stronger bigger already , I can’t believe it I’m totally shocked and feel like an idiot…
@@Fraptor-co9bq
Thankyou for being honest with yourself. You know what. We all fell for the weider Arnold pumping iron crap back in the day. That's what I remember. Guys in the gym used to tell me you've got to train 6 days a week 2 hours a day. Or you will never be big. And as a naive teenager I fell for it.
What they never mentioned. As Mentzer pointed out. Was the pros were on a load of drugs and already were at the top of the ladder for genetics. Mike's honesty and integrity. Training real people and learning from their results or lack of. Was the gamechanger. He was accused of being dogmatic. When he was only dogmatic about intensity. He learnt volume and frequency had to be regulated to the individual.
Weider and a million others were the real dogmatic people. All they would say is if you cannot progress doing it OUR WAY. Tough you've got crap genetics and should forget it.
Thanks to Mikes loyal friend John Little. We now have a wonderful channel on youtube "HEAVY DUTY COLLEGE". And hopefully this opens some more people's eyes. To the importance of intensity. And proper volume and frequency for THEIR genetics. And they don't have to waste decades like we and millions of others have.
“John Little was one of the few who didn’t approach me on the ignorant assumption that I was a ‘loony’ or a ‘crazy.’ John understands quite a bit about the power of ideas and the way they work in the mind. He would talk with me at length, and I remember those conversations with fondness, which causes me to think fondly of John Little. He never wrote me off.”
Actually quite a touching quote. Regardless of your stance on HIT or MM, we can all empathise with the feeling of being ignored for standing against the grain of taking the unorthodox stance, and the vindication and delight that can be felt from finding someone who understands you and is willing to genuinely listen to you.
The stimulus is like medicine. You can't administer it without defining what it is. If you can't define what it is you can't know how often or how much to expose your body to. Mind blowing.
5:05 Stepping on the scale
7:15 Strength increase is how you gauge progress
11:40 Ignorance leads to frustration
12:25 All training theories are not all valid
14:10 Road trip analogy
15:30 What is a Theory
17:20 Intensity
22:10 First principle
24:50 Overtraining
27:30 Intellectual Mastery
29:00 Only one set, “More is better”
30:20 Duration must be brief
33:30 Recovery
36:00 Muscle magazines
36:35 Training frequency
37:52 Training program
42:45 Details: Rep range, Form
44:48 Warm up
46:15 Advanced Techniques: Negatives, Nutrition
Life changing knowledge right here coming from Mike…🙌
I did full HIT in my late 30s and loved it. Nowadays my workouts are HIT like but not all the way. The whole idea of cutting back sets and focusing most of your effort there is just common sense really.
Thank you John for all the time you spent to give us the wise word of Mr Mentzer. Praise your soul !
Guys I'm literally 16 and I gained 3 kg muscle and gained 6kg weight by following Mike's philosophy and I've been going to the gym for only 2 months. W Mike Mentzer
Do you use his plan exclusively? Also how long do you rest per let's say chest workout? I'm starting gym next month.
@@iiaurel9847while mentzer and other HIT advocates do have ‘beginners’ protocols, I honestly wouldn’t recommend beginning your weightlifting journey with HIT.
HIT really requires as a prerequisite, a basic foundation of strength and a solid understanding of basic weightlifting movements. I would argue that the development of a mind muscle connection is also vital as true muscular failure with good technique is difficult to achieve without this.
Moreover as a beginner, you simply do not need to go to failure to grow. The rate of your neuromuscular adaptation will be so quick, that you can stay a few reps shy of failure and still see increased progress and growth session after session and week after week.
As a beginner what you need is a well balanced program with relatively low volume and high frequency, in order to be able to practice the movements and allow your body to adapt to training. Bringing lifts to failure when you can’t really perform them properly in the first place is a great way to injure yourself. When you are more experienced and you actually *know* when failure is, and what to look for in your form, then by all means go to failure.
A good beginners program is the “grey skull LP”. There are a few others too if you would like recommendations
@@iiaurel9847 I rest for around 30sec to 60 sec per working set
@@iiaurel9847you can find his full workout schedule on UA-cam. He trained his full body 3 days a week. Monday, Wednesday and Friday. So every muscle group would be trained in one session but only one set and at full effort/intensity.
How long have you been training? New trainees at your age can usually gain on any simple programme (i.e. not 20 sets per bodypart) and enough perseverance.
I've incorporated a lot of this theory to my regiment and at 38 I'm in better shape stronger look better than when I was 25, good knowledge here.
Thank You For Your Time And Knowledge 💯🤝
Just started the heavy duty protocol today after stagnating in strength and size doing push pull legs 6x a week. It was an intense workout!
Not enough is said about how this is a fantastic program for competitive athletes who are not into bodybuilding or strong man competitions. Also not enough is said about how there is a lot of flexibility within this program as long as you follow the general instruction of intense brief and infrequent.
I am a competitive swimmer a recreational mountain biker and Mountain hiker which dominates my exercising time every week. Therefore the extreme time efficiency of this program is the most attractive aspect after the high effectiveness.
I've been doing a minimalist version of the heavy duty program for the last 15-months. I do three leg exercises and three upper body exercises in one session twice per week. I generally start off as heavy as possible and fail after five or six reps and then immediately drop the weight and do another five or six reps until failure and then drop the weight again immediately and do as many reps as I can until failure. Then I move on to the next exercise without delay. Usually this takes me less than 40 minutes a session. At the end of it I am completely exhausted physically and mentally and have a great pump. I'm usually sore for several days afterwards and I usually wait at least 3 Days to recover before lifting again. I probably only do it twice a week for 3 weeks and then I'll go for once a week for a week or two. In the last 15 months I've put on 15 lbs without any change in my waist size. I have progressively gotten stronger and even better I do not suffer from injuries like I used to. FYI I turned 64 last month.
Great stuff my friend! I’m 60 in November. I train with less time spent in the gym but far more intensity. I feel much better by not training 6 days a week half assing it. Same thing with food. We don’t have to gorge as the influencers would have us believe.
@@backagain5216Exactly. Eating whole foods and getting good sleep are other pillars of vigorous health. Saw a recent RP/ Dr Mike podcast about protein. His guest said anything over 0.7-grams per pound goes to waste.
I have listened to this twice and have applied concepts with 90% accuracy. How many HDC credits do I get?😃
You are well on your way to your masters degree.
Keep in mind that HDC has a dress code. If you want full credit, order your HDC shirts (I must say, damn fine quality shirts)
After watching this video i actually came to a realisation of something . Previously over the coarse of my trainings i lifted less amount of sets and reps for my lowerbody compared to my upper body. However the strength levels in my lower body increased dramatically compared to my upper body. The rest time were bigger between the body part training and lower amount of sets but each time i did the exercises i got stronger.. I think Mike was on to something from a long time ago.. im glad i got to see this video and open my eyes a bit.
Just to add, I noticed my legs were able to get stronger more so than my upper body. I added 10+kg to leg extensions every two weeks working them. I then decided maybe I could get similar results on upper body so I increased the frequency from once a month to twice a month. Just did my first one a week ago and found that while my back and arms did well my chest was a dismal failure. Seems for me I need to give chest more time than everything else. Everybody is unique but principles remain the same.
My man you are just getting better and better doing this videos, thank you
Thank you dear sir. His method saved me a lot of time
Thanks for the great knowledge 😊
This really works guys !
John
Thank you for the time you’ve spent to this channel and educating us all in the field of bodybuilding.
It’s thanks to you MM’s legacy lives on 🥸
You’re welcome. Thanks for the kind words and for your post.
Nikola Tesla jacked up!
One of the two topics of Mike Isratel that he hates but i love 💪🗿
This is such a good video that if I was a personal trainer I would just show my clients this video and call it a day lol.
John will you also please put out mike complete training clients footage that some seen in this vid like white pec dec training footage ?
Heavy Duty works...give it a try.
Can i do the consolidation routine even if i havnt done the ideal routine? The ideal routine is confusing me with so many variations + im an intermediate
I got elbow pain doing the tricep extensions really following the 4 second lowering of the hands so I went to 4 seconds up the weight, hold for two then push down relatively faster
Try lowering the weight but maintaining the 4 second negative. The negative is the most important part of the movement and is responsible for growth as an opposed to the “pulling” part. If it’s painful, lower the weight.
Mentzer just extended the methods of Arthur Jones. There is no debate as to whether this approach is effective or not. It's just an explanation of how the body responds to a stressor in the context of improved muscle hypertrophy for the bodybuilder. But it is much more expansive then just relating to the wants of a BB. This approach is the correct approach at attempting to explain the physiology and science of the adaptive changes that occur within the body.
I like it when he says "Western civilization..."
Can only be created and continued by westernkind
Halo john, u have video mm explained about cardio ? Must doing cardio or not if use HIT Method ?
He made some videos about cardio already. You can look them up.
Short answer is don’t do cardio. If you do the training the way he suggests you won’t need cardio per se since it will trigger similar responses at high intensity.
Is this training routine and technique possible without a training partner?also i keep seeing peoples commenting on gains,do they just mean strength gains or muscle and bodyfat gains?
This was on my mind also
To having a Spotter (Training Partner): I believe you will see faster results with 1, from having you most-fully go to Failure and get that last Pump (rep) done AND for Motivation/Focus. To your second question, I believe you need to set your own Goal of Mass or Cuts, or 50/50 (which I believe Mr. Mentzer was NOT an Advocate of). However: When some say, “You can be whatever you want to be”, I, personally, say “But not easily”, and here, with Fitness Goals, is a prime example, where you have Exomorphic, Mesomorphic, and Endomorphic body types to build-on, each with their innate, genetic Predispositions, I cannot see an Exomorph getting Bulk, and an Endomorph getting Cuts, easily. Set REALISTIC Goals, and you’ll succeed:) Good luck!
We lost him too soon! What a loss for entire mankind
Every rep is an experience of hell dude your muscles will burn, exhausted , trembling and pumped that's showing your used up all glycogen and also make micro tear for muscle growth
I have a question , can i start heavy duty middle cuting?
Yes.
Do you think Mr Mentzer avoided any form of physical activity during his rest day periods? This is a answer I'm digging for atm...
No, Mike did not avoid all forms of activity on his off days, but rather didn’t go out of his way to fill his days with physical activity. Normal activity is fine and does not compete too strongly for recovery resources.
Is HDT effective for natural lifter ??
Yes.
Thats valid for building mass, for the purpose of powerlifting does not apply and you need high volume in order to practice the lifts. Obviously you need to peack your strength as well and NOT overtrain meanwhile.
Funny enought many bodybuilders are using the powerlifting high volume system whitout peaking and hoping to gain mass whitout intensity 😂😂😂
Such unfortunate bodybuilders often start taking huge amount of steroids to compensate for their lack of intelligence.
So what trap workouts do you do?
Traps receive stimulation performing deadlifts.
20:00 когда ты выжимаешь изо всех сил это самое последнее повторение прилагаемая нагрузка настолько распылена по всему телу, что целевой мышце уже нет особого резона сильно напрягаться, отсюда и вытекает одна из основных причин застоя - целевая мышца скидывает избыточную нагрузку на организм в целом, точнее организм сам помогает уставшей мышце и распределяет нагрузку по всей мышечной системе(даже мышцы лица начинают участвовать в преодолении веса) - это эволюционный механизм самосохранения
To questions about Rest Days having no cardio, while I am no Cardiologist, I would think a 20-30 minute no-impact [emphasis on no-impact] Cardio workout should be done on Off Days. First, since there is no tearing of muscle/tendons in said Cardio [lol, there shouldn’t be], you are not “stealing” Resources from your muscles/tendons in your Off Days. Second, while your heart does get a “workout” with Training, it’s not a sustained workout … I believe you are basically doing a “high weight [exhaling against a constricted glottis], low rep” workout on your heart in Weight Training, while you are doing a “low weight, high rep” workout on your heart with said Cardio. That is to say: You are Bulking your heart, you are not Strengthening your heart, with Weight Training. Thoughts?
It depends on what your goals are. If your goal is to build as much muscle mass as quickly as possible, then train intensely and don’t do any activity that is going to use up more of for your recovery resources. The resources used for recovery are not just amino acids for tissue repair, but also glycogen, which is drained out of the muscles with intense training and takes time to put back in. However, if your goal is to build some muscle, and also some cardiovascular endurance, then, yes, do some aerobic activity on your off days. Again, it comes down to what your goals are. As Mike used to say, do you have 100 units of adaptation energy; you can devote 100% to strength and size increases, or 100% to endurance increases, or you can divide it in half. But you won’t get maximum in either by doing it that way.
@@HEAVYDUTYCOLLEGE Good explanation, especially your use of Percentages, thank you. And you are correct, thank you for reminding me, about the importance of Glycogen regeneration. I’m glad you made me Think :) Thank you for the kindness of your Intelligent reply … and, of course, thank you for posting videos on Mr. Mentzer Teachings 👍👍