I Trained the MIKE MENTZER Way for 30 Days
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- Опубліковано 28 вер 2024
- The secret to endless natural muscle growth? Well, Mike Mentzer training for one month led to some serious results! But were they good results? Watch the video for some in depth experience doing Mr. Mentzers 4 day routine.
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I've been training like this for a year and i almost always get an extra rep or add a small amount of weight every workout. Gains haven't stopped.
I’ve been doing this for about 5 month now and I’ve had the same. Every session I write everything down and every time. There’s always a extra rep somewhere.
every. single. workout.
I think to much tempo will slow down strength gains compared to explosive volume training. Slow tempo will produce more muscle mass than strength. It’s all about the body adapting to the way your training.
Thats the same for me, I literally make progress EVERY Session, whether its more reps or more weight. Thats insane
Never forget to warm up first,tried this but doing 3 sets ,never gained size until now!
Mike Mentzer's HIT method is more of a philosophy than just another training workout. I've been doing it for roughly 3 months with a few tweeks here and there. I work out thrice in a week where I replace or add workouts, consider the functionality of my body and add partial reps to get the most out of my workouts. All this to say, Mike was kind of ahead of his time with this system of training. In a time where people go to the gym for 2-3 hours a day and perform high volume sessions, it gets in the way of life. Mike's approach is a more holistic one where the gym isn't your life but is a PART of life. In and out of the gym in under an hour, even 45 minutes where you've given it your all. After you get a day or 2 off where you live your life doing other things you enjoy instead of being consumed by the gym.
It’s absolutely a training workout - Metzger was dogmatic about the workouts as well as the rear periods. 96 hours between workouts vs. the 1 or 2 days you’re saying.
I do a similar thing, I workout about 3 times a week and sometimes take an extra day of rest for each workout if necessary, and other times I add in a day if I feel very well rested
Depends how you look at it. Those people enjoying their time in the gym and don't think negatively about it. For others gym is work time consuming activity.
@@Filipp81Enjoying time at the gym and being a slave to the gym are two different things. For a natural 3x a week 45 min should be enough. The ROIDERS can do the 2 hour workouts cause the steroids recover them.
But you gotta focus
I started Mentzer HIT and after 6 months I gained 12 pounds of solid muscle. I didn’t add any extra sets or rest pause reps. I also incorporated extra rest days as Mentzer suggested. I did EXACTLY as Mike Mentzer instructed. I will never go back to to conventional training 💪
how many sets did you do per excerise?
12 lbs of muscle in 6 months? How much test?
Mister sorry
Can you show me your Workouts please?
Do u rest in between each excercise?
I do the same bro ❤
I swear this is the 4th time this year I do something or research it and within a day or 2 you release a video on it.
Great minds think alike.
I think I've always trained similar to him.
Do my reps, wait a few seconds and do more then wait a tiny bit and push out till failure especially as I lose my grip on pullups before muscular fatigue.
Same happened for me 😂
@@Willy_Wanka
I don't have to because I'm not making little gains.
10 pullups was my max and under a month I'm at 16, plus don't have to waste as much time to get a good workout.
@@jonw3462grip is super important for pullups, deadlifts etc. Isometric training 6 seconds full force with grip trainers from amazon (25-30$) worl wonders. The electric ones which show the lb you push
i do myo reps which is think are still HIT
Mike did say that if you are used to a different programme of training, take 2 weeks completely off training before starting his programme :/
Only got to about 10 minutes in, but this guy didn’t even have a spotter, which is essential in completing complete failure. It looked like he was stopping the rep before he knew he wouldn’t complete it.
Thats the key, being able to push hard enough to stimulate growth. You think you are training hard at first, but it takes time and there is a learning curve.
A lot of people saying a month isn't long enough, and a few things to note:
+ Time Under Tension was only for 3 workouts.
+ Mentzer emphasises that 'Strength comes first', i.e., only after you become stronger will your muscle grow.
+ When you're not sore anymore, it doesn't mean you're recovered. If you're not even recovered, you haven't even started adding muscle.
A great video, you were really getting it as time went on!
I'm not sore anymore, but "it doesn't mean I'm recovered". I probably should just train once a year and take deca and dianabol like Mentzer did.
@@vanH3141 Of course the growth stimulus doesn't last that long, but it has to persist after recovery. Taking PEDs shortens the recovery period allowing more time for growth, that doesn't mean spending 8 hours every day in the gym won't interrupt the growth phase.
I've tried this as a newbie (45 years) a physical strong/active newbie. I've done it for 4 months ish. With a few tweeks, mainly just 48 hrs rest! The main points that have worked for me are leaving the ego at the door! Making sure I control the weight perfectly, I mean perfectly! And slowly! Picking a weight to get 6 min then dropping instantly to get to 12 on each exercise. A preset warm up for activation is key, I use resistance bands. I've gone from 100kg to 95kg but all my clothes are now tighter in the right areas, I'm 6'4". People at work are genuinely asking me if I'm taking steroids, which I've took as a compliment. Form is crucial as is pain! You HAVE to go beyond normal failure to validate the rest, it needs to be the hardest, most 8ntense set you can possibly do, for it to work. Done properly it's horrible, but definitely works. In my experience anyway.
For me watching you didn't push yourself anywhere near hard enough, probably through fear of injury, which I understand but if you preset properly you'll negate this risk, as well as reduce weight as well as tempo. 👍
you overtrained, 48 hrs wasnt enuf did you know the principles ? clearly not. its supposed to be at least 4 days rest. another waste of time
@@ransomedavis2208 not so if you study and understand the science behind the method. As a newbie your body reacts quicker to muscle stimulation, factor in the lighter weight newbies will use and the lack of wear on the joints and tendons, 48 hrs is good.👍
ok if it works for you then thats good, i think alot of people customize it to suit themselves as long as the same foundation principles are there, i tend to train heavy and really hit those muscles which is also how Dorian yates used it, not that im anywhere on the same planet as dorian but yes people do customize this , not one size fits all.@@mattjones3361
Great input. What does your warm up look like? And for how long do you warm up for?
@@waveybeats like I say I'm a beginner and still trying to find out what works best for me. But I tend to do the same patterns, which is one 'muscle group's at a time, as much as possible. So my warm up or pre-set is part of my superset. So say biceps I'll pre-set with standard resistance band curls, but i do them really slowly, concentrating on the mind muscle connection engaging the bicep as much as possible.(I believe this is key)
I'll then shake it out and go straight into isolation curls to past failure drop setting if needed, then I shake it out and do chin ups, once I fail, I jump up and just do the eccentric (as slow as possible) till failure.
I feel light headed and a bit sick afterwards, I believe you have to push it that far.
In summary:-
Preset- to engage mind/muscle and get a pump
Isolation - to target the muscle you're trying to grow
Compound- to use other muscles to aid the already knackered muscle.
This works for me so far, really well, but I am aware I'm a beginner and may have to switch things up soon.👍
Do Rock climbing/ bouldering for 30 days!! You'll live it, very functional and grip gains
Lifetime natural and Mike and Dorians heavy duty high intensity training when I learned and executed them properly gave me the best results of any program out there. Great job.👊💪
I’m doing mikes heavy duty training and I’m hooked !!! Been working out my entire life and I’m 40 and my going up in weight every time I go to the gym and growing like never before . Been doing this routine for about 4 months
Which book has this training ?
This is an absolute pitiful attempt at HIT training.
thank you, feels good to have someone knowledgeable agree
I have a question Is Mike mentzer saying train each muscle group every 4 days or go to the gym every 4 days? In his routine.
No meth??? 😿🥺
He forgot...
😂
🤣🤣🤣
😂
This was a rumour spread by Arnold that mentzer took meth as a pre,this was done to ruin mike's image in public.
Its important to keep training records. Its truly inspirational. When you get a new rep or weight step up. And you start to realize Mentzer knew what he was talking about. When I learnt the power of proper recovery. The gains ive gotten in my 60s are greater than my 20s. Im in awe of HIT TRAINING. And Mike Mentzer..
Once I started taking more days off is when I started to look and feel better. I do upper, lower, cardio, rest, repeat. Cardio is just incline walking so it’s really two days off essentially and it helped a lot. Some days I take three days off. People don’t realize how much of a toll training takes on your body, that is if your training hard enough
I've been doing the same workout since April and I noticed your tempo wasn't correct right away. My progress from then to now:
Chest press 120-->190
Incline press 50-->180
Lat pulldown 115 -->175
Deadlift 135-->245
Leg extension 120-->225
Leg press 240-->375
Squat 140-->338 (squat machine, back can't handle the bar)
Seated calf press 160-->300
Lat raise 90-->135
Curl - 50-->115
Tricep extension 90-->135
Decline chest press 90-->180
You can cardio on the non-lifting days. My knees don't hurt anymore and getting close to the full stack on some machines is pretty cool. Only supplement I take is creatine.
that's a really good progress, keep it up brother
@@daylightlol. looks bs to me. Lat raise 135???
Thank you. You made my day.@@daylightlol.
Your lateral raise is now what your deadlift used to be? I'd love to see how you train, because this list is all over the place. You must be the strongest person on the planet if you can lateral raise this with 4-2-4 rep speed.
@@Number1RichPianaFan I use a machine for the lat raise.
Using a “modified Mentzer” (more subjective approach) and it works for me. Warm up a set or two for safety. 6-8 rep actual lifts. I keep my intensity just short of injuring myself. Rest days are only 3 right now. I do add protein shakes right after the workouts. Other than that, normal diet. I just dont let myself get hungry.
You have to follow a program for at least 1-2 months to see greater results. I think we all can agree on this.
I appreciate that you recognized the lack of proper tempo from the beginning. Also, you didn’t speak to daily caloric intake which would need to be adjusted to reflect your decrease in workout frequency per week (TDEE calc.) in order to not consume too much excess calories, inevitably leading to addition fat deposition. Would be interesting to see some follow-up videos incorporating proper calorie counting with a minimal surplus from maintenance, along with weekly body scans. And of course maximizing intensity with the ideal tempo. Thanks for the video!
What I heard was for beginners, having 1 day rest after each workout works best. Then eventually leading up to 4 days rest gradually. I don’t think mentzer taught it like that though. But this program helped me a lot. No injuries, besides some shoulder inflammation when I didn’t warm up on the flies. But I’ve added 40 pounds to my bench in a span of 2 1/2 months. I’ve gained 20 pounds, which for me is awesome. But overall I like the program. I’d always get injured somehow doing normal workout regimen and end up falling out of working out because of it. It seemed like after I started making any progress I’d just get injured.
4 days is just wasting time. 4 days for each muscle group is fine i guess, but 4 days between every single workout? come on. how poor does one's sleep and diet have to be to justify that recovery.
maybe he meant the 1 day rest for the muscle group you trained. That would make more sense to me. I started to implement this training style too, and my body definitely needs the 3-4 days of recovering per body part. I train 4 to 5 times a week, but damn - i know i should rest more. Anyways - i can see some progress so far, so i'll keep going that way for the moment.
Wish you the best and that you give it your all to.
Much discipline Brother@@burritodog3634
@@burritodog3634 This is where I keep getting confused. Do the people stating the 4 rest days mean between whatever the muscle group is (like do back then wait again to do back for 4 days) or wait 4 days before you even do the next muscle group (i.e. do back then wait a FULL 4 days before you even do chest --or legs or whatever your next muscle group is on your plan--)??? If you worked 4 muscle groups (whatever they are) and followed that schedule, that would mean you aren't coming back to your first workout (again, say, back) for 16 days or more??? That doesn't seem to make sense but maybe I'm wrong or not understanding what some people are recommending.
well ive never read any mentzer or yates books, so i dont know what the HIT founders proposed. what im saying is that amount of rest is ridiculous so i agree with you. i assume its 4 days for each muscle group which is reasonable especially if you are meant to train to failure on every exercise which will burn you out if you rest only a day or two@@clintyates7493
@@clintyates7493 it should honestly be 4 days per muscle group since mike at the time worked out 4 times a week for 30 minutes. u can't workout 4 times a week with 4 days of rest between each workout
I am a big Mentzers follower. I utilize his practice with slight modifications. Try it again. But you might need less recovery. But overall recovery is very important. Also combine with Dorian Yates blood and guts training is a great combo.
Mentzer made all his gains training 4 days a week. He recommended this for his whole career. It was only near the end of his life that he started claiming people should be doing these super brief workouts every 96hrs or more. Golden Era Bookworm has great videos about the actual workouts he used, which are really effective. Also you have to train with a partner to get anything out of this at all. You can't go to true failure on your own without very specific machines, and even then you likely won't reach failure without someone motivating you to push further.
Yeah I would 100% recommend this for the average lifter. We all have lives, and this is an amazing way to get consistent gains and get those most out of your time.
It feels counter productive but it works.
AND those inflitonics and Omni sets need a partner to push the weight down on the negatives
@@Aboutliftingwhen you feel like you’ve done the last rep you can do just hold the weight for as long as possible before slowly lowering to avoid this problem
You don't have to train with a partner. Mike and Ray both did this style of training very early on.
Hitting failure can and I use this as a sign of failure is when you cannot complete a full rep in a controlled manner. For me I use a tempo of a minium of 3 seconds, 2 second hold and 3 seconds.
The thing with body building is alot of experimenting, one's own organism responds differently from another. You have to always listen to your own body over concepts and other people's training philosophy. Once you have enough experience, you understand EXACTLY what works for "you".
Is now on my 11th month on this style of training applied to calisthenics, I train a total of one hour a week. At first it felt strange and not efficient, but after a few months of practice I got the hold of it and now I'm a supporter of the method. I got stronger (added a few reps on chin ups and pull ups) and my arms grew bigger. I still think that is useful to change method from time to time to engage and challenge the muscle and the nervous system so maybe I'll do a bit more volume in the future but the eperiment has been great so far. I encourage to try this method expecially people who are addicted to the gym, or do a lot of volume just for the sake of it, and young people that thinks that the more you exercise the more you grow, whit this method you discover that you can easily stay 2 weeks without training and come back stronger to get a new pr, eliminating the feat of not doing enough. I encounter a lot of people that compliments my physique but when I tell them that I only do one set per week per muscle group they give me weird looks and of course keep training the same as before. We also must take in consideration that the life of the average person can be quite stressful and fatiguing, so a longer rest may e required, also that the muscle is scientifically proven that takes 3 weeks to start to loosing strenght after a workout, so I'm convinced that is better to promote a training like this instead of promoting a gym culture that can become overwhelming for newcomers.
Can I ask how you applied this training style with calisthenics? I'm thinking about doing it but I'm not entirely sure how to
Highly likely the calisthenics helped way more, due to the volume being more over all, but obviously it did stress your muscles a bit, but not enough to create the amount of micro tairs needed to grow muscle proportionally. 11 months? how big were you when you started (biceps, be hounest) also your height yes this is important to know as well. I have been going at it for 6 months at first it was straight sets and 5 exercises finishing in 1 and a half hours, but now I am going for drop sets and I can tell this is what I was looking for.
Your comment is HILARIOUS!🤣@@celsoreyesbroca4017
Hey where can I learn calisthenics workouts for each muscle group?
@@smogon3215 Hi, I do a little warm up, then chin ups or pull ups, when I can no longer do the movement I take 5 breath, then start again, when I cannot continue I hold in isometric for as long as I can. When the muscle fails I rest 2-3 minutes and do another exercise. Push up, dips, chin ups. Squat and splits for legs. Once reache 20+reps I introduced wheight to remain in the 8-15 reps range
Single set to failure has been great because I don't have to think about how to pace my reps over multiple sets which has been causing me to hold back.
According to Mike Metzner, Muscle is 72% carbohydrates, 20% protein, 6% lipids, 2% inorganic material.
Thank you for sharing your experience and knowledge. I ran the Mike Mentzer “Ideal Routine” for 4 months. Bit of background, I’m nearly 50 have trained consistently for 33 years as a natural. I saw some increase in size, for my age and years of lifting I was happy with that. I did get stronger, as noticed by the increase in weights and reps. But here’s the thing, I got bored and I felt I lost the discipline to train. On this routine I was training once every 4 days for 25min and I didn’t hit the same body part again for 16 days, the exception was legs which was trained every 8 days. I have always enjoyed training and being away from the gym for that long made me feel unmotivated and lazy. So despite the “gains” I have reverted back to my old routine which allows me to train 3 days a week. It’s still very low volume of 1 set to failure for 3 exercises per body part. Experiment for yourself and keep pumping.
What’s your 3 day a week program?
@@Wiftas Hi mister so it is a waste of time? I prefer 3 Days week too…
@@francescopinto8751 not a waste, it’s all a lesson and may suit people who don’t want to put in much time in the gym.
On rest days we typically go for easy hikes or bike rides not getting into a cardio workout. We found that it takes about for cycles of the 4 day training slit to see results although we did consistantly get stronger every week. As per Dorian Yates my wife and I always train together and always do 1-2 forced reps which is determined by how much the spotter has to help and immediately we do 10 sec rest and do 1-2 more reps then we immediately do 1-3 negatives. We really like getting out of the gym in 20-30 mins.
Oh I feel that. I stopped doing 45 Min workouts every day because I didn't see that much progress like two months ago and let myself being influenced by Mike. I train every four days for 20 to 25 min. The other days I focus on food and on university. I feel better, I look better. And I work out harder
Older dude here. Even at my age I think that amount of recovery is excessive. Right now i'm doing thtee sets a week for(almost) everything. That is maintainance. I'm only looking for improvement in one body part or movement at a time. This gets twelve sets per week. It works really well and I don't feel fatigued like i would if i tried to progress everything.
Older dude here who took 20+ years to come to a similar conclusion (I’m obviously a bit slow) - just progress one thing at a time! Maintenance is super easy. Gaining is (at least for me), super hard. So the only realistic way forward (after your golden newbie-gain honeymoon period) is to improve one area then maintain it while you improve another, and keep cycling through the movements or body parts in that manner.
One major part left out of the video is Mentzer really focused on the more control/speed on the concentric and or negative part of the movement provides mind muscle control which then leads to insane natty gains📈👌🏽
P.S. YOUR WELCOME
God Loves You🙏🏻❤️
Sooooo cool. Keep up these longer experiments. The dou7bts and mistakes you have are the same as ours. Saves us time
Ive been trying to train to momentary muscle failure so no drop sets or forced reps or rest pause, just stop when I know I cannot get another clean rep. I perform 2 or 3 warmup sets with increasing weights and lower reps like any strength plan then rest 5 minutes and go for a rep PR. Full body workouts every other day. In six weeks Ive gained weight about 6 lbs on scale and continue to increase strength on most movements weekly. Not having any aches and pains or overuse injuries as I used to using 3-5 sets per muscle group. Im never really sore anymore and just feel great. Im in gym 1.5-2 hrs either 3 or 4 days a week and getting very big. Gotta say at 45 yrs young I really like this single work set routine and I dont think Ill go back to higher volume ever. Its simple to track and once youre done you move on to the next muscle group. Im team full body workouts for life. 3 compounds a push a pull and a leg then 3-4 isolation lifts afterwards still only one set each using lifts you need to fill out any gaps lagging behind,. I train my neck every other day now and its over 18 inches. Looks cool.
Finally I can venture into my intellectual pursuits with the extra rest days. Mike advocated delving into philosophy. A healthy mind in a healthy body.
Glad you've been able to do so many challenges for more than a week recently. Im sure its tough especially when youre doing challenges that overlap each other. Keep it up love the content!
I’m not hating or nothing and think that Pigmie did a great job with trying MIKE MENTZER workout routine but I will say that when I watched MIKE MENTZER he would do the positive position and then negative and static positioning.Not only allowing for a better pump but also muscle growth.Usually you would go up 4-5 sec then down 4-5 and and hold in the contracted position 4-5 and the times vary for the workout.I know that Pigmie did sub out some workouts and makes this hard but as Mike would say use less weight.I say all this to ask Pigmie if he would mind doing this again but complete the workout.
Most ppl are not capable of doing this style of training because they have no idea what high intensity really is. For example you didn't puke once during that month which tells me you never even go close to the level of intensity needed for this program to work. And unless you actually get to train with someone on that leave, you'll never truly understand what it takes to get there. That being said you should check out Dorian Yates version of HIT training called Blood&Guts. It uses the one all out set principle but incorporates more exercises pure workout and more frequent workouts. And his video does a pretty good job of showing the intensity needed to made that style of training work.
Been on this 4 day cycle for 6 months and break every single PR every single workout. I head back into the gym by feel. I dont even think about going if I have ANY tightness or fatigue or dehydration or bad sleep. Its gotta be all there and usually every 3-4 days, full focus, balls to the wall. Im out of the gym in 20-25 min. Stronger than ever. As soon as I plateau, I plan on taking a few weeks or even a month off to reset and come back stronger.
You should definitely redo this challenge!!!! Only having forced reps and 4-2-4 tempo for half of the challenge is certainly selling it short.
I did it for 15 months and never failed to make gains. It is very consistent. My son and I both averaged a 70lb increase om compound lifts for the first year. We recently switched to a sport specific program for his needs, but, still employ the two or more days of rest between lifts. Oxygen supplementation also helps to recover quicker and aids in performance.
At the end got Mike’s mustache 😂
I was waiting for someone to do this. Popcorn.
I think the golden key here is the tempo. Most people in the gym aren’t using perfect form with 2 second holds and and 4 second eccentrics. People don’t like to do this because it means they will have to lower their weight in order to fit this criteria for their lifts. Ego is powerful, but know when it becomes a detriment and when to drop it
22:50
Thats what it was. You probably misunderstood the four days off . So after the first 2 days of upper you’d be doing lower body and then 2 days after that last work would make the 4 days it needs to be before doing upper body again. You did take too many rest days but great content Brodie. I love the insights and knowledge. Thank you
HIT is crazy. Although i train more like yates than mentzer(6-8 sets per muscle, per week) the hardcore short intense training and then rest and grow is the best thing i ever tried for building muscle and strength. Only 1 montg in already feel like i gained as much muscle as in the last 6months with 15-20 sets
The best thing I’ve gotten from Mentzer is lifting to failure and learning from your lifts with a journal
The principles of Metzer's training are much more useful than trying to follow any strict regiment. Properly done with adequate intensity, rest pause sets are a revelation. And probably most important is the emphasis on sufficient time to recuperate, especially as we age. The more trauma you induce on your muscles, the more time you'll need to allow for growth.
I trained Volume for 3 years, then stopped 4 in the covid era, and have been back for 2 months. I feel strong again, have been studying H.I.T. and will do it together with a partner. As said in the end of the video, our style is going from Mike's Beginner training, we prepared to train it 3 days a week, 1 warm up, 1-3 feed, 1 valid 6-10 and assisted reps. I know it's going to work because we've been doing everything properly from the beginning, and even on our tests I've been feeling the muscles fuller a bit, and more strenght and energy. Let's see how it pans out in a couple months more.
0:00: 🏋️ Training less frequently and with high intensity may lead to muscle gains according to Mike Mentzer.
4:05: 💪 The video discusses a workout routine recommended by Mike Mentzer, focusing on low volume and proper rest and recovery for muscle growth.
7:39: 🏋️ The video discusses the narrator's experience with rest and recovery using red light therapy and his exploration of Mike Menser's training philosophy.
11:58: 💪 The speaker discusses their workout routine, including deadlifts and weighted pull-ups, and applies a rest-pause technique for increased reps.
15:31: 💪 The UA-camr tries Mike Mentzer's advanced training techniques and implements forced repetitions for bicep curls, leading to an intense workout and the need for extra rest.
18:32: 💪 The video discusses the impact of cardio on muscle building and weight loss.
22:00: 🏋️ The speaker reflects on their progress in a fitness program and realizes that their lack of progress may be due to transitioning from volume training to high-intensity training without enough rest.
Recap by Tammy AI
This video is the proof, that it‘s nearly irrelevant how you‘re lifting while on gear, as long you are consistent…
I personally like a 5 day- 6 day split, I say 5 as sometimes your week just does not allow for 6 WOs. I run mainly and upper body, next WO lower body routine but mix in upper lower as I feel the need. I like to use many exercises sprinkled throughout the week with few sets per exercise. I run 8-12 sets per body part per WO. So if it is a lower day and I am working my back complex of muscles, 2-3 glute/ham exercises for 9- 2 total sets. Legs will be worked again in 48hrs but instead of back complex, quads or inners and outers may be worked; there is crossover.
The first exercise of that type I fully warm up, take that to a failure set on the 3rd or 4th set but all sets are close to positive failure. From then on, I do not have to warm up that body part, I may start a bit lower but my joints are good to go all out and I like to hold reps in that 8-15 range.
The key word is intensity. If you are doing lateral raises and on your second set and the DBs you grabbed you find you are going past 12 reps and you stop as you feel you've done enough, you lost that set; but pushing on past 15- 18- partials past 20 is how it is done. If you pick up the weight unless it is a first set warm up go until you can either go no more or go no more under strict form.
Mike mentzer said before starting his program his clients have a week off before, and from my experience i can't walk, talk, move my hands,... Because of how intense i workout, and the gainz are crazy
Thanks for sharing this video. It is very hard to incorporate this type of training techniques when we all are used to spend at least one hour at the gym. However; it does intrigue me and I will keep trying Mike Mentzer's techniques and be patient. Nutrition is the key and very essential in all aspects of training. So good luck to all of us who are embarking this journey.
Yes ! Mike shares great ideas then create your own program off it
Mike also said recovery can vary from 48-72 hrs
Been training this way for years, I am the strongest person in the gym, I am 59 years old 😊
did it completely wrong...
In one of his audio recordings, Mike Mentzer advised taking a break of 2 to 3 weeks before embarking on this particular program.
For anybody that trains alone without a partner. I start as heavy as i can with a good form and keep dropping the weight every set ( 3 sets total ) and go to failure in every one to make sure i reached true failure without a spotter and make sure u add more weight every workout & more reps
Even with the supposedly high intensity, the lack of volume and long rest periods just makes this training method seem more appropriate for a deload.
I kind of maybe use some of Mikes principals when training with weaklings to get more out of less weight but that's only basic increasing time under tension and going to failure.
Watch some of Mike's videos explaining his training. That might help explain more.
IT WORKS, CASE CLOSED
I've been on this program for 3 months and I've NEVER had such gains in my life! I went from 165 to 170, and fat is about the same. This works. I agree first couple weeks were learning what true slow eccentric and true failure feel like. I now actually dread lifting because I'm totally depleted after 3 sets to failure. I need a nap. I feel like I got my ass kicked. This guy didn't seem to experience that in the video.
I love few sets to failure, but I much prefer lower weights going past failure and doing drop sets on almost everything to really get the most out of my lighter weights. When I try to target 10 reps rather than 20 I find I just don't get a pump, or much of a burn or anything. I also really like upper day, lower day then rest day, maybe it is because of the lower weights but, I always feel pretty well recovered with 48 hours between sets on the same body part.
i train 5-7 reps on everything and get great pumps, you just gotta control the negative and push really hard. Also drinking a lot of water and sodium throughout the day. The pump/burn isnt really indicative of growth/stimulation anyways though so i wouldnt worry about it.
@@Shan-sk8pf5 is on the lower end of effective
@@Shan-sk8pf Lighter reps can be beneficial if not more beneficial than doing heavy all the time, studies have shown it. Sticking to 1 rep range is never ideal but it could work for a while
@@berlintrada7397 going to failure between 6-36 reps produces similar results. High reps cause more muscle damage and it can be harder to achieve complete failure when working like 12+ rep range due to lactic acid build up. As long as you are progressively overloading and going to failure then rep range doesn’t really matter but 6-9 is probably the best for most people
I think that this workout protocol is pretty much Ideal for training every 48 hours, or 3-4 times a week (like Mike himself trained). The workouts are short enough so that they don't generate a lot of fatigue, but also intense enough to stimulate musle growth. The split itself is very balanced, and covers all major musle groups. I think the mistake that Mike made (and it's not really a mistake, more like an oversight) is the rest period duration. He was himself an advanced athlete, and trained advanced athletes, who have elite mind-musle connection, have an elite control of their musles when under load, know their body limits, perfrom every single rep with ideal technique (so every single rep contributes to the musle growth), and really push themselves to failure on every single set they do. Most people (even those who look jacked) are nowhere near that level of their body control, and those people would benefit more from doing 2-3 sets (usually 2) on every exersice, as well as doing the workouts more frequently, just because they don't truly push them to the failure.
I recommend the Rotation for recovery program that I used and won top Bodybuilding contests naturally. Training 3:days a week. For example chest shoulders triceps Mon off Tues Wed back biceps off thurs Fri same as mon off weekend off following Mon legs back biceps. Train light controlled reps will save your joint. Use your instincts be creative.
Im fairly new to the the program but I think its a great blueprint for longevity- i look forward to doing the training, enjoy monitoring how my recovery feels, aiming to beat the previous record plus 2 workouts a week is realistic.
Mike also adresses coming from anohter program with higher volume to his program. He says you should first take a significant pause, to recover from all the overtraining before starting his program. Also you should try it again for longer. I would say at least 3 months.
(besides that I really enjoyed the video!!!)
My understanding was he did 1 working set, but did warmups.
Can i just add, an excellent book and training program is Ellington dardens " massive muscles in 10 weeks"
Training whole body , 3 x weekly, one set per exercise to failure, 14 total exercises. Before and after pics of subject show proof of gains. Diet and other factors are discussed.
I think you should experiment a little like failure point maybe if you are hurting yourself it could be too much weight, and plus you need time your body has to transform to this new routine and maybe you can do that much but its possible that its not beneficial. Plan to fail at 10 push for 12 if you fail at 7 its fine. Get 3 assisted reps on everything. If you just can't go anymore, you're there.
Also consider free weights on the incline press so you can get full range of motion.. check a hypertrophy chart and see what works for you bring your reps up to like 15 before you jump up in weight or you will hurt your joints
And the recovery time you gotta remember he is describing this to you as if you take steroids and have an ability to recover faster than if you dont. The point is you dont have to be in the gym 3 times a day every day. Do your pull days db curls 15 second rest and close grip palm up chin ups rest 15 seconds and your push days incline db press to failure then shoulder width palm out thumb over pull ups to finish it off.15 second rest. (alternate every 4 days) work your legs every work out Bavarian squats and elevated calf raises
This is extremely intense and I guarantee you will see results start with like 25 lb when your reps go waaay up jump the wieght
You forgot one thing... Roids.
And meth
No@@CheekiBreekiBre
Nah
It works after 40 years of experience and testing of the variety of systems.
I need to do warm up sets.
swimming good for heals too. slight compression and inertia for your bloodflow
I think you really didn’t take this serious enough. As mike said this is not an endurance sport. I’ve followed his program for years and extremely happy with my results and strength gains. I commingle it with some of Arnold’s principles and the combo is effective.
Just FYI.
Aside your results, you missed a vital important issue. YOU DIDN'T REST ENTIRELY FOR ONE MONTH BEFORE STARTING THE PROGRAM. Before my first consultation call with him this was the very first instruction he gave before talking.
I had a personal trainer train me in the Mike mentzer program.... FOR ONLY 3 DAYS..... AND I WAS NEVER MORE BULKY THAN AFTER THOSE 3 DAYS! 🤷🏽♂️
You didn't train like mike but the recovery got you
There is nothing wrong training legs the next day, so you don't feel that "emptyness" of no training. The recovery part is only for the muscles that you trained. There is a lot of material and versions of the heavy duty from Mike himself. He changed a lot how to perform the heavy duty over the years.
I prefer the version where you do 2 cycles of each superset, with the best form possible, start with one isolate exercise and finish with one compound exercise for each muscular group. For smaller groups like biceps and triceps I perform just 1 cycle.
One tricky to go further is to take baking soda with water 1 hour/30min before training, I know this is strange, but this will help with that extra 2 reps.
Worth mention, you should read how Dorian Yates adapted heavy duty to win the mister olympia and Arthur Jone's Colorado Experiment.
I'm not a professional training or medic. This is just my experience I'm not recommend anything you should consult you trainer and doctor before any activity
I never thought to do palms up pull downs, but my biceps have been growing like crazy since i started doing the pull downs that way. It's my favorite exercise for back now since it hits the biceps so hard too. love it.
I took a month off and hit all my same weights when I got back.
It looks like volume training wasn't working for you either, considering the time that is typically required. A middle ground is probably your best bet: 3x/week, less volume (than typical volume training), and hard training (close to failure).
Should start counting the 4 weeks after starting to do in correctly in the 3rd week. Cadence is a huge part of why this works. You did his program for 2 weeks not 4
I went into stitches from 14:48 till 14:52 seeing your facial expressions.. lol.. anyways highly appreciate your sincere efforts.
30 days is nothing in regards to muscle growth or weight loss program, The slow lowering phase is the phase that gows the MOST muscle, I think this the part mike got right that makes the number of sets less important.
To anyone who wants to try this , I'll give u my story , I tried the same program for 4 months with exact instructions as Mike gave , believe me this is not gonna make u any better , Max is that u may gain some strength but in terms of muscle u may look a bit bulky but that for sure just your fat percentage increasing , contrary to the belief u will be more tired and I damaged my joints of elbow , shoulder and knee over this period....
Short answer should u try this , No don't , the marginal strength gain is nowhere worth the injuries + u get fat
You weren’t controlled enough in the beginning…with this workout and the reps being so controlled whilst also being heavy it’s really about mind body connection and feeling how everything works together. When you do curls not only are your biceps under strain but your shoulders your traps rear delts pecs…. To be that controlled you have to stop thinking about compartmentalization of muscle groups and thinking about your body lifting it as a whole….this why Mentzer had a perfect physique….every part of his body was worked from such intense strain. I used to be big and worked out every day….had to take roids at one point to get more dense and thick…lost it all after having kids and not lifting for 8 years. Been doing this for 5 months and the weight that I lift isn’t as big of weight as I did but that’s because I’m lifting with more control and putting my muscles under more strain. It’s not about the weight that you lift it’s how you lift the weight….my body looks better now lifting slow and controlled to failure than blasting 100 lbs dumbbells
so u didnt count calories?
Most routines work for people because they are on PEDs. If you are not on PEDs of some sort, high volume is the best training for a natural bodybuilder. Heavy along with high. Such as. Finding where you can only do 4 reps for each muscle group along with finding where you can do sets of 25 repetitions for 2 sets also.This hits all fibers for more growth
Works for me.
Over training is my thing.
After that,I laze around not touching weights 4 days straight😂.
Its tricky when using heavy weight. Im always tempted into using heavier weight till l feel the old pain from having taken it too far. Be careful
I enjoyed your video. It will really benefit others who will try Heavy Duty training
1. I didn't see your nutrition
2. You said you would have done more after 48 hrs but remember day 3 your leg wasn't feeling good . .
3. Also you used wieghts that was too heavy .
4. I've tried Mike's method and it worked for me Muscle stimulated within 45 days .
I have also been doing this for years and have always been around 185-200lbs 10-7% it’s about cal intake. I find for me 48hour break is best with a 500 deficit for cutting 1lb a week
If theres one thing Mentzer always preached and couldnt stress it enough, is the 4 second decadence. What he’d do instead of counting 1,2,3,4, he’d count 1001, 1002, 1003, 1004.
You have to choose at least one set like this and the rest you proceed to do it as you would.
I am working on this
I workout with a modified version of both styles. Volume and hit
Genetics , diet , activity , dna , matters everything else is he’s theory to gain muscles
The bottom line is his body is his, your body is yours.
It's good to have an open mind and learn new things, even apply some. But listen to YOUR body