MIKE MENTZER: RECOVERY FACTORS AND SPECIFICITY
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- Опубліковано 7 лис 2021
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In another presentation from his seminar in 1981, Mike Mentzer reveals the important role played by rest and recovery in the adaptation process, as well as the importance of knowing how to direct your training efforts onto the side of building muscular mass rather than endurance. In addition, he discusses the role of aerobics in losing body fat.
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 never realised how overtrained I was until I started following mikes methods. I used to train 5-6 days per week, each body part twice per week. Over time I realised I wasnt progressing much if at all, stuck using the same amount of weight for weeks, even months at a time. Then I started following Mikes work, taking 3 days off between workouts. I noticed by day 3, I noticed that I felt amazing! Full of energy and more alert. It was then I realised how much damage I had done to my central nervous system. Now i takes 3, maybe 4 days off between workouts and my strength increases EVERY workout, definitely building muscle, getting stronger and feeling ALOT better in general. I don't get flus as much as I used to and my lower back and left shoulder pain are completely gone. Training Mike's way definitely works.
Tell me about the volume and intensity you did then and now. Did you change anything?
I have the same problem btw. Training 6 times a week and plateauing a lot.
I’m going to rest more days. I won’t go an entire week, but I’m going to start out by adding an extra day and see if it helps. Not only am I not progressing, I’m getting weaker. I’m currently hitting everything twice a week waiting 72-96 hours.
@@andredubois4601 before I found mike's advice I would do 5 sets of 5 on compound lifts and 3 sets of 12 on isolation workouts six days/week Jan 2020 to Nov 2022. Ive always been a skinny type of build 6'1" 175 lbs 15-20% body fat; I will say that my shoulders did get more broad but only when I was pumped and my chest/arms/shoulders/quads never increased in size. My heaviest lifts at that time was 195lb squat and bench 5x5 and I would always plateau right around there.
Since Nov of 2022 (5 months ago) ive been lifting every 4-7 days depending how tired I feel (ive found after a heavy chest/back day I need at least 6 days to recover before a heavy leg day but only 4 days after legs to recover for upper body day). My lifts have exploded; my squat went from 135lbs for 20 reps to 220lbs for 10 reps (set 1),245lbs for 5 rep (set 2); my dumbbell fly went from 45lbs for 15 reps to 85lbs for 6 reps supersetted into an incline press of 95lbs for 5 reps to 165lbs for 5 reps, respectively; and my deadlift went from 220 for 8reps to 275 for 10reps + 305 for 2 reps. In terms of physique im now 195lbs and still 15-20% body fat and I definitely look more full/dense in the chest/shoulders/arms/quads.
I would definitely recommend reading and trying out the program in Mikes book: www.amazon.com/gp/product/B006B7LTIS/ref=ppx_yo_dt_b_d_asin_title_o03?ie=UTF8&psc=1
Interesting for me arnold split 6x week and 2x each bodypart makes me lot gains... all weights going up
@@L0CALDRUGMAN I found that I plateaued pretty fast with that approach for one reason of another. however, I plan on going to a higher volume routine once im squatting 315 for 6+reps, benching 250, and deadlifting 405.
I've noticed that Mike conducted his seminars like a college course (Physiology 101). He was definitely ahead of his time! 📖💪
That’s exactly what I thought when I first attended this seminar back in 1981. Thanks for your post!
@@HEAVYDUTYCOLLEGE Thank you for continuing Mike's legacy! I have five of your books. By the way, have you ever heard of Phil Campbell and his Sprint 8 (HIIT) training system?
@@dbozexpat894 Thanks for your post. No, I have never heard of Phil Campbell.
He wanted people to learn, not to take what he says as the end all be all.
Because idiots learn that way
I’m just another grateful trainer saying “ thanks for sharing the knowledge Mr Little “.
I know who you are .
Your one of the 2 people( the other was a female ) that Mike regarded as true friends .
Your plethora of tapes are the closest thing we have to a Mike Mentzer certified personal training certification
program .
Thank you, sir.
@@HEAVYDUTYCOLLEGE Thanks John.
@@HEAVYDUTYCOLLEGE thank you for your service John
Here here 👍🏆🥇
This man was telling the truth and yet he was ignored. Why? If he had been awarded the title of Olympia at least once, everything would have been different. This year marks the 70th anniversary of his birth and the 20th anniversary of his death.
Good points. Thank you for your post.
Never let the truth get in the way of a good story.
...Or business and money...
@@markkoven9462 Or monkey-business, which is always profitable (before, during and after).
@Nevermind I had something to say, but Nevermind...
When I was 20 I lifted a few days per week for a few months. Then I got lazy and started only getting to the gym once per week. And somehow I was STILL getting stronger. Maybe even more so. I didn’t realize until I found Mike on UA-cam that it was prolly due to the more rest and recovery I was getting.
I noticed the same too
I honestly feel Mike was and still is misunderstood on so many levels
That’s true.
If I only watched your channel I'd need nothing else. I sure wish Mike was still around.
Thanks, Lou. Me, too.
It's weird I read one of his books when I was 20 did not make sense and way over my head . Pick it up 15 yrs later it all makes sense and flows !
whats the book?
Agreed. I didn't get this the first time I was exposed to it. Now I'm glad I train this way.
@@avono5330 the very last one be made .
Definitely the most fascinating and uniquely brilliant person I’ve ever known. He had a massive impact on my life that went far beyond bodybuilding.
I'm 50 years old and I train my legs once every 10 DAYS. I take a full week and a half between leg workouts because my 6'3" frame takes that long to fully recover and build more muscle after heavy lifting. My leg press has jumped 400+ pounds in 6 months because of the patience I've given to my leg recovery, and it's made everything else on my body respond. I generally do a couple more reps or 5 pounds more weight on any given exercise every single week simply because I'm taking so much time between workouts to RECOVER, and allow my body to build more muscle to handle the next session.
Do you think your size makes a difference? I was 180 and dropped to 170 due to a month of climbing at altitude and seem to be recovering quicker at lighter weight.
So in one year you should lift like 2000 pounds on leg press…
@@jaassil lightweight
My recovery sure has changed (58y.o)
Patients is a virtue..It's hard to believe that less is more but Mike knew the way..I got strong as an ox following Mike mentzer advice..
You are real. Still loyal to your friend's legacy after so much time. Truly thanks. It's an honor. Hopefully Mentzer's wisdom gets the appreciation it deserves. I'll do what I can on reaching the ones by my side (translating and convincing) about the heavy duty way.
3 days between workouts is the juice! I like to wait until I'm all the way recovered if I feel nagging muscle soreness day 4 or 5 but it is a little agonizing waiting sometimes.
I'm convinced that the new discomfort I'll feel on day 4, 5 or 6 after a workout is growth pain, no longer the injury and recovery soreness. Mike would tell me that pain is because I've been over training😂.
For a person trying to lose weight, gain muscle but still eat a little heavy it gets a little complicated waiting 2-4 days between exercises.
I find the intellectual endeavor of individualized body building and tailoring the theoretical approach of HIT to be exciting but also daunting at times because I feel myself getting caught in the weeds and not seeing the forest for the trees.
All that's to say, Thank You Mike Mentzer for your contribution and for bringing Heavy Duty HIT to the masses.
This dude makes me want to go to the gym with nothing but spittin science, no motivational thoughts or anything ...
He's the true Athletic Scholar, and that's motivating enough 💪🔥
Thanks for your post, Deekshant!
Mike Mentzer's most important contribution to exercise science (specifically bodybuilding) was his assertion that different people will have different abilities to recover after strenuous exercise. Further to the point - if the exercise is sufficiently intense to reach the point of failure in one-set, for example, per body-part, then anyone no matter how "physiologically-gifted" they are for recovery will need sufficient time to recover in direct proportion to the intensity of exercise. In a nut-shell: the more intense the muscular exertion the more time needed to recover - completely (replenish first - grow second).
I’ve found Mike about a month ago. And I finally decided to follow he’s advice. Today was my first day of following his program
How is it going?
@@Elontusk40 amazing my legs are so much bigger now. I have gained a couple pounds of muscle. I have gotten so much stronger too. I really recommend it.
this is awesome. I'm on week one and and doing my second workout tomorrow. super pumped for this program and results in 90 days after reading yours after just one month
You relly take 48h rest day between workout ?
@@kanmuri371 72 hours actually, if not longer. Workout Monday, don't come back till at least Friday
When he said " the whole system has been called upon", gave me chills. He says this is respect to the time the body needs to recover from a demanding workout.
I felt the same way. Absolutely profound. and struck me as the missing little link to the whole enterprise 😮
Rip Mike and Ray Mentzer. The Genius
This is a long lost art. Listening to your intuition, structuring it in a logical way and finally manifesting it into practical reality. Great Job Mike! You are truly missed ❤
I attended one of his early seminars (February 1979) just after his 1978 Mr. Universe victory and months before his first Mr. Olympia (2nd place to Frank Zane). I'm hearing much of the same useful information even after his getting ripped off by Arnold at the 1980 Olympia. Instead of giving up on everything, I give him credit for continuing to enlighten future bodybuilders. The emphasis in his discussions on recovery ability, I believe is his greatest contribution to exercise science. As a physics professor, now many years later, I developed a strength-training method in his honor: X-HDRT (Extra Heavy Duty Resistance Training).
How does it differ from his Heavy Duty Training Program?
@@mikeschmidt4800 X-HDRT (Extra Heavy Duty Resistance Training) is the fastest way to get stronger not necessarily bigger. However, with increased strength there will be some muscular hypertrophy.``
@@drbonesshow1 You got a channel about your NEW method?
John, I just wanted to say thanks for all that you do, especially these clips.
I was a confused and frustrated teenager that stumbled on Mike Mentzer in the July 1981 Muscle & Fitness issue. As you said in one of your interviews "Finally a bodybuilder gave me something I could take away and work on."
You are blessed to have known him.
Thanks for the kind words, Mark!
Thank you for this video, Mr. Little.
Terrific stuff John. Loving all these gems you’re producing. 💖
Thanks dude! Always good to hear Mikes take on things.
I cannot even tell how insightful and informative these videos to us individual, all around the world John. Thanks for continuing Mike's legacy. Rest in peace
What a genius…love Mike…he is changing my life
so many lightbulb moments. this man has valuable information.
Good info here. Thank you! It's also nice to see people commenting how it's worked for them. Just awesome. I'm in. Going to take a little break, like Mike suggested in the last video I watched, then start this program next week. Have a great day!
Previously was doing 5 days a week. Felt fatigue and unable to progress. Ive done research on mike menzter for one week. 2 months forward, i try his split with rest 3 days. Train to failure wtih 50% dropset and rep it out. I grew my legs and back noticeable, my bicept growinh small mountain haha and my energy is great! This training approach really works for me as a natural lifter. Give it a go guys you wont be disappointed. Give it a 2 months.
From this seminar, Mike's concept on recovery sure has evolved later on.
man thank god i found this man absolute genius
Thx John you are the best .
Haha! Glad you like the videos.
Another piece of gold here.Mike is a legend the best of all time💪thanks for the upload John💯
Thanks, Jeremy!
@@HEAVYDUTYCOLLEGE welcome John💪
Really insightful!
I just started reading Heavy Duty yesterday. This is great
Mentzer was so far ahead of his time. He turned bodybuilding into a science.
Thanks for your post!
I’ve noticed since I’ve been applying Mikes philosophy and principles how important recovery time is. I used to train most days with little results. I now train once every 4-7 days giving plenty of time to recover and overcompensate (probably once every two weeks per muscle group). Now each gym session I’m going up in weight and reps 💪🙏
Congratulations, J!
Rest I believe is the most important message from Mike Mentzer, intensity doesn’t necessarily mean heavy weight, some people are compromised either due to age or past injuries, but as long as the intensity is there you will get results!
@@wintertime331 Thanks very much for your post!
Same here man, HIT is THE way to train
Thxxx heavy-duty college. Another awesome educational video. ❤❤❤
when mike speaks i listen, and absorb
Thanks for your post, Lee.
Nice. Thx for the uploads.
You’re welcome.
The Champ!
MIKE MENTZER!❤🙏💪
Yes, sir!
@@HEAVYDUTYCOLLEGE
100%
Thank you for these fantastic audios
Mike is so clear and exact in his thinking and in his use of language that when he speaks, everything seems so obviously true and so we feel compelled to believe it and act in accordance with his ideas
So we do !!
Thanks John Little
You’re very welcome, Chris. Thank you for your post.
This the problem sometimes. Don’t misunderstood me, I follow HIT principles from years, but don’t always take everything as written in stones just because is well said and his language is flawless and assertive. That being said, I believe in most of Mike arguments.
This video was awesome! He was definitely ahead of his time and I find his bodybuilding philosophy the best out there!!
Thanks for your post.
شكرا لك ملهمي مانرز ❤❤❤❤
I wasted 20 yrs training almost every day.for literally nothing.now i hit it,really hit it,and usual its 4,often 5,and if needed 6 or 7 days before i train again....i wasted 20yrs,and im almost ashamed that i was so stupid.
This is what i forgot about, and most people don't realize. Muscle recovery is ONE thing. But when lifting for REAL change, doing H.I.T. Your sympathetic and parasympathetic nervious system BOTH have to recover. As well as ligaments and tendons. I am not sure how long it takes the body's nervous systems to recover, though it seems mentzer is onto something with 3-5 days recovery. But ligaments and tendons take weeks or MONTHS to recover.
Awesome stuff thank you
You’re welcome, Scott.👍
I am a senior now. I have decided to start working out my upper body. I have a bench and and various dumbbells. I knew it was past the time I should start using them again. Just working upper body, I have noticed that I need three days rest between workouts. That kind of surprised me. Years ago, it was every other day. Thank you for these videos. Of course, I do not do HIT but I am very mindful of what Mike says about it when he talks about you have to do something to stimulate growth. Zane says to get close to that max intensity but if you go over it, you are at a greater risk of injury. He mentions his long time shoulder injury. I am especially careful that I do not tear my triceps when I hold the dumbbell with two hands behind my head and extend it upwards in a triceps raise exercise. It is very important that I write down what I eat each day in a food journal. Keeps me alert to healthy eating.
He would be so proud if he knew that in 2024 people still take his advice serious…
OTTIMO VIDEO GRAZIE
Venho estudando sobre esse treinamento ha 2 anos, e posso afirmar que os resultados sao surreais!!! Consumindo livros e todos os videos possíveis que ainda existem do mike mentzer
@andreleitedasilva8708 concordo campeão, e a maioria do que vem sendo postado é um pouco distante do projeto final de Mike MENTZER, o último livro lançado em 2001
Gold information here
Another Excellent video John great information once again
Thanks so much, James!
@@HEAVYDUTYCOLLEGE hi John just one of a quick thing I’m currently buying some old bodybuilding monthly magazines that I believe you used to writing for them along with Mike sometime ago the head office was actually based very close to where I live in the UK ,did you ever visit the head office or any stories on Bodybuilding monthly magazine in Dewsbury
He was great.
Thanks again John fantastic information.i think MIKE knew if he kept competing weider and his cronies would make sure he never would get placed or let win ever again.The character and honesty of Mike with his common sense approach to training is becoming more apparent 20 years after he left this earth, I'm 56 now and only tuned to Mike's training last August. My son who is 16 and started his first training in August as well only knows H.I.T. because that's where we started together, his intensity is off the charts and I feel I was training wrong for nearly 40 years😮 but hey its all gravy now..🏋️♂️☘️
Congratulations to you and your son for your respective improvement. Yes, Mike saw that his career was over in 1980, and didn’t see anything in the years that followed that indicated that the corruption had left the sport.
Thanks buddy 👍👋
No worries, sir.
Recovery has always been the thing that trips me up. Gym is addictive. I get very bad DOMS.
Still early in this and too early to tell if it’s working, but I love how much time I’m saving.
Love it, love it😎
John, because of these videos I've changed my workout approach 6 months ago SLIGHTLY more like what Mentzer teaches. I can't do HD Style on squats or deadlift (yet) at 44 years old but I can on everything else. I've reduced my workouts to 4-6 exercises and only 2 muscle groups per workout, and I do 3 days per week usually.
Even without any sort of gear whatsoever (and, not even creatine!) I'm getting more mass than I previously did at higher volume, higher frequency.
So, thank you sir.
Excellent! Thanks for your post.
Any more info on the workout? I’m looking to switch to this method
@@DaltonRosee You need to try it. Guarantee that you'll learn something useful about yourself. Everyone responds differently to this but the biggest hurdle you'll need to overcome is finding out how to sufficiently stimulate muscle growth using one, maybe two working sets. I work out alone so I don't have helpers to do forced reps or overloaded negatives.
So, I use Myoreps, dropsets, and more machine work rather than barbell.
The whole point I've discovered is to work your muscles while they are fatigued, and be moving heavy loads.
@@RedfishCarolina what is a good workout? Or a place with the regimen in it> I am thinking about purchasing his heavy duty book and seeing more info in there.
I currently workout 6 days a week as a 23 year old. 165 lbs.
My goal weight is 200 lbs and I am very hopeful that this will take me there.
And the rest days are something that I want to try, since I only usually get the one. How many days did you rest in the beginning of starting this?
@@DaltonRosee I really cannot spell out a full workout here in UA-cam, look up Mr America Heart for a natural lifter who has great videos on Mentzer and doing these workouts naturally.
My basic approach has been 2 to 4 workouts per week (4 being optimal) and they are basically just an upper/Lower split.
The really long rest days are going to be helpful AFTER you master how to properly fatigue the muscles.
I'm pissed. My college football weight coach didn't give us enough days to recover and grow. We also overtrained body groups the same day too. It was like an aerobics program.. No wonder my bench test sucked for the NFL test.
"If they weren't taking steroids they would look like jockeys! "
It's so hard to take days off! I'm addicted to the pump!
I do cardio alongside Mike's program. It's definitely doable. Obviously there is a trade off with recovery but it's workable.
What do you do I’m interested. I’ve been doing it and really slimmed down, I’m working on a 6 pack though.
@@skywayradio787 I do about 45 minutes on an indoor bike 3 to 4 days a week. Not doing crazy HIIT or anything that would be hard to recover from.
Body building involved much better aesthetics back then. Today it's like tying a bunch of balloons together with a big fat balloon belly
Another banger!
He was so far ahead of his time about weight training will not get you lean no matter how much you do & you need to just do quick high intensity workouts and spend the rest of the time on cardio. Even today people who start overweight spend years lifting, usually end up carrying more muscle mass than 90% of the people in the gym yet never control their food or cardio enough to have anything to show. Meanwhile the lean guys lift for 3 hours a day and don’t eat enough food or take in the right macros to see much progress either.
Since his comment about it not being clear ( at that time ) if you need 85 % or 100 % to build maximum muscle mass , it has been proven that comming close to failure ( leaving 1 to 2 reps in the tank ) is just as effective. It might even help to be able to train more consistently over longer periods of time due to lower production of cortisol among other factors.
How do you measure 85% if you don’t achieve 100 %
من فضلك سيد جون نرجو منك وضع برنامج تدريبي 🌷🌷🙏
This 👆🏿 the one 💯
yup thats y I don't workout after hitting heavy legs ad deadlifts. shocks my system poorly if I decide to gym the next session after these.
I really want to know where to find the background music in the first 20 seconds of the clip.
Please tell me where to download it because I like it
A meta genius
what's the soundtrack called in the beginning of the video
Hey John idk if you’ll see this but I had a question about recovery days. So, on rest days did Mike advocate doing light cardio work on rest days when trying to build muscle or to stay at rest?
Imagine if he would have had the access to the social platforms we have today, everybody might just be training a little smarter.
so i'm messing up my rest period if I do an intense hiit ab work out after my Mentzer 1 set-to-failure workout day?
Thank you John for introducing me to Mike Mentzer's training. I will be using it going forward.
Question: I am trying to lose fat, can I do Cardio on my recovery days?
You can do some moderate cardio. But you lose fat by being in a calorie deficit, so focus on your diet and macros.
Walk 25000 steps/day and youll lose fat and gain muscle at the same time if you are over 25%BF. My personal experience
Well that explains alot about my comment on my other post. %D
Trying to find what Mike says about doing a HIT program, and also doing a sport like soccer one time a week. Is that enough to warrant more rest?
Mike was definitely wrong about this one thing. Supercompensation can and often does precede restoration because restoration and supercompensation do not necessarily involve the same biological mechanisms. If supercompensation always followed restoration then a highly muscled athlete would never experience overuse injuries.
Just because you are able to exert more force on the bar than last week does not mean that there is not accumulated microtauma, or adrenaline desensitization, or glycogen depletion or asynchronous motor unit activation. Most chronic overtraining is the result of adrenaline desensitization or eventually diminished testosterone levels or sensitivity.
Damn you seem to know your stuff, have you studied this in school or whatever or just independently studied cuz interested? What rest days do you personally use if you do go gym? Just asking to know multiple sides, hearing all the traditional 2/3 rest days a week from people like MPMD but also now seeing mike's recovery thing and all these positive comments, so perhaps there is truth or that this video brings all the phenoms who do better by resting longer.
@@vapor5167 i’m not original commenter but PPLRESTPPLREST is the best split i can recommend for people. best recovery and everyday i am able to train hard with very high intensity. once you nail down diet and sleep and get your recovery on point, the gym will completely change
Lol stupid. I'm sure your at his level d a::
In that last photo of video right near the end @9:13- I always wondered what primary muscle group does that fitness equipment work, where it looks like when your pushing down from an awkward position, you are meeting resistance?
It is the Nautilus Pullover machine. It was designed to train the latissimus muscles directly. However, it also works the abdominals the pectorals, and the triceps very thoroughly as well. The pads are placed on the upper arms, which is where the latissimus muscle originates.
@@HEAVYDUTYCOLLEGE oh ok thanks! I see a lot of these in older Mike Mentzer training videos, but I don't really see them much these days in public gyms. I have struggled over 30 yrs trying to build my hollow and flat chest up enough, to square up symmetrically with my nicely developed back, shoulders and arms, but have failed miserably and resigned to blaming it on my long arms and frame of my body(i.e. genetics). I've been through almost the entire gamut of all chest exercises, and I was hoping this machine (which I've never tried because I've never seen or noticed in any gym) was going to finally be the golden key to unlocking my chest's hidden potential.
What about combining some yoga for flexibility between HIT workouts? I have some massive posture problems and knots in my back I need to work out
John little how to know recovery time?
I've re-joined the gym recently this year, and at 45 obviously find it harder than it used to be!! I have most of Mike's books and am thinking of Starting his training style again.... Just wondered on here who has had good success with his programs (at age 40+ - but at any age also!) and which of his workouts did you do? Thanks all
i am 60 and i train the mike mentzer way and i have had good results for an old man.
Look up Mr.America Heart on yt.
It's too bad Mike felt like he was playing second fiddle to Arnold or any of the bodybuilders dejoure, he really was so far ahead of his time. Mike was seemingly unaware that he was also on the forefront of an invisible battle against the politics and corporate enterprise model of the fitness industry.
Can you imagine if Mike Mentzer came up with the planet fitness gym idea.
I mean Nautilus was right there but they went with that old contract model and pricing template that scares people off and golds did pretty much the same thing. Now most places have the bring a friend for free thing, gotta say if I was a trainer I'd use that model and bring a different person every day I've got 4 gyms in a 10 mile radius that's 7 clients training 1 hour per day 1 day per week right there 😉
Is High-Intensity Training the Mike Mentzer Way is the lastest book of Mike mentzer on training Principle ?
It was the last book Mike authored prior to his death in 2001.
Hi there,
I’m 42, been going to the gym for around 8 weeks now. I’ve always gone to gyms on off during my life. I’m not a big heavy lifter,would his approach still benefit me or is mikes approach more for big lifters?
Mike's approach is for everyone.
I have read all of Mike Mentzer's and your book, was looking for more information about his training.
Is there anything like a book that you would recommend to read?
Thank you for the video!
I would read all of Mike's books and courses so that you can follow the progression and evolution of his thought back from when he competed up to when he was training regular folk in his one-on-one sessions at Gold's Gym.
@@HEAVYDUTYCOLLEGE I have read The Wisdom of Mike Mentzer, High-Intensity Training the Mike Mentzer Way. Are there any more books and where can I find the courses?
@@georgyvarghese1908 I’ve seen some on EBay. Occasionally you can find PDFs of certain of them online.
@@HEAVYDUTYCOLLEGE Thank you, John!
You are a great person, have read about you in Mike Mentzer's books.
@@georgyvarghese1908 thank you, sir.
Weight training adds muscle though and makes body more efficient...in future ..w the fat burning though.
As mentioned the whole system was called upon, though in Mike’s book he recommended three times a week though here he implies once every 4+ days. My question is which one and why the difference in teachings?
Hi R&BJ. It would depend when the book was written. His thoughts on frequency evolved as he trained more people. As he said, recovery ability is a genetically mediated trait that varies among individuals. The practical application is ultimately up to the individual to discern for his or her self.
Thanks John!
@@josephdowd4162 You're very welcome.
When did he write the book, and when was this talk? I'm curious what he believed in last 3x a week, or once every 4 days.
I Have questions did mike rest between ever sets
During leg extensions yesterday when the burn was unbearable i quit 😞.. i knew i could probably get one more rep, but i chickened out. How do you guys fight through the burn with leg extensions?
Rep Pause
Well my advice is probably not for everyone, but it works for me.
When ur muscles are full of glycogen(that is, you had a high carb intale that you didnt burn off) they burn significantly more than if you were to train fasted.
For me, whether I use fat or carbs for fuel, it doesnt make any difference whatsoever.
The reason for this is that glycogen in muscles is being oxidized to produce enrgy. The by product of glycogen oxidation is lactate which is responsible for not only muscle burn, but also soreness.( not hypertrophy in my personal experience)
I should also add that pump is better with carbs, but pumps are irrelevant when it comes to hypertrophy and strength gains
@@pipelisvejdzirnavs5759 I'll try this tomorrow. Hopefully I can fight through it.
Weight lifting is the best way to be lean/ripped long term simply because of the caloric requirement of more muscle mass. But in terms of actual fat burning in a given activity yes it is bad.
I wonder what MIke would think of intermittent fasting? I want to gain strength and size, but do a 16:8 IF.
I tried gaining strength and size with intermittent fasting, but I just felt weak and tired all the time. Gorillas eat all day and look at them. Prioritize carbs such as fruits, grains and veggies and keep 1 g/lb of protein. Now I’m eating 3 times more and my workout are amazing with HIT. Afterwards I just walk to burn fat slowly.
“Gotta be a little nuts. One way or the other.”
It’s interesting as always listening to him. But listen carefully at the end about fat burning and glucose use during high intensity. Today in the HIT/BBS there’s the strong believe that any “aerobic” activity is pointless. I’m not doing any cardio myself, I don’t need it and I don’t want it. But was Mike Mentzer wrong or the HIT community today is too strict against any cardio activity?
It's very interesting you made the point about cardio. One of my favorite HIIT trainers is Phil Campbell. Phil is the inventor of "Sprint 8" training system. It's like lifting weights for eight intervals (8 sets) on cardio equipment. I did it three days a week for one month back in the summertime. I lost 15 pounds in 30 days, mostly fat. I still maintained muscle mass. Now, l only do it once a week, along with Mike's protocols. 💪
@@dbozexpat894 which one of Mike mentzer protocols are you doing?
@@brankobakic9744 l use the protocol that Mike demonstrated in his HIT video with Markus Reinhardt.
Monday: Chest and Back
Wednesday: Legs
Friday: Shoulders and arms.
Rest and recovery: Tuesday, Thursday, Saturday and Sunday.
The only difference is l add a little more volume than the video. I usually do 4 to 5 sets per body part. That's including warm-up sets. For example, my first exercise for chest is flat bench dumbbell presses.
Set 1: 50lbs x 15 reps
Set 2: 65lbs x 12 reps
Set 3: 75lbs x 12 reps
Set 4: 85lbs x 12 reps
Set 5: 100lbs (as many reps l can preform to positive failure).
If have a training partner, he will assist me 2 to 3 forced reps if I can't raise the weight on my own. I hope that helped. Thank you for asking. 💪
Its not really Hit is anti- cardio but Cardio might be pointless if your goal is to build muscle. Because Cardio do eat up a part of body recovery resource. Even in the 50s alot of weightlifters and bodybuilders dont do any cardio. Cardio is good for the heart and RESPIRATORY SYSTEM and that is it. Many champion back in the day dont do any cardio or just do in contest prep.
Does this apply to natty people as well
Yes.
Is this ideology applicable to non-steroid users? I though that natural lifters have a much shorter anabolic window so frequency is much more important to keep the body in an anabolic state
It takes non-steroid users longer to recover from exercise, so Mike's advice is particularly pertinent to this group.
What’s his comment on creatine ?
He recommends and believes
How did everyone else get big if they don't allow time for recovery? Is it possible that it both works??
Some people can better tolerate the stress of exercise than others and, consequently, they don’t require as many days off in between workouts to adapt. Also, we can’t forget, all professional bodybuilders take steroids, Mike included, which dramatically improve one’s recovery ability. When Mike began training natural clients, and observing when they made their best progress, it was when they took additional days off from training.
@@HEAVYDUTYCOLLEGE I get it