MIKE MENTZER: HOW OFTEN SHOULD YOU TRAIN
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- Опубліковано 16 бер 2023
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
Mike Mentzer has explained in other videos on this channel that each of us must work out for ourselves the practical application (workout volume and frequency) of the theory of high-intensity training. Some people can tolerate more volume and frequency better than others. It seems that most who excel at bodybuilding have a better than average recovery ability. However, what do you do if you fall on the “low tolerance” side of the spectrum of genetics when it comes to training? Most bodybuilders simply say “do what I do” - but this doesn’t take into account the genetic differentiation between individuals when it comes to tolerating exercise. In this video Mike explains why any volume of training is a negative that must be compensated for in terms of one’s recovery ability, and also the frequency he found to be ideal for the hard gainers who sought him out for personal training.
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
The hardest part of training the way Mike says to is that I love training. Waiting every 7 to 21 days might be effective for muscle growth but some other part of me just loves to be in the gym multiple times a week.
Hahaha I know bro, the hardest part of hit is resisting the urge to do more
I know exactly what you mean!
Do cardio or yoga. So much more to fitness than size.
Can you split body parts and just do 2 exercises a day x 3 days /week. I believe it will be over training too
@@alexanderwindh4830 size is the most important but mobility and cardio are also of value
Thanks for keeping mikes legacy alive some 20 years later John, I’m certain Mike would be very appreciative
Hi M1942. You're welcome and thanks for your kind words.
Mr.LITTLE is just wanna say , as a 100% GREEK . . . The DUALITY of the 50/50 rest recovery is so LOGICAL . . . H.I.T. Is time tested method for millennias like when an animal attacks it’s like an explosion then the feast and the rest / I’m amazed at the mathematical balance here!!!!!
@@vi3412 thanks for your perspective and your post.
I went from 6 days a week down to 2 days a week. Not just my results are better but I have time to enjoy life outside the gym. I feel more energetic and stronger after every session. Mike and Arthur jones we’re both geniuses. Training to failure is the only way to stimulate muscle growth and yes it can be accomplished in 1 set😂😂
What exactly is there to do outside of the gym?
Whats this life you speak off?
@@dnegel9546 Obtain college degrees, spend time with family, Paint your kitchen, go on a trip, Go to the horse races, , etc...
@@dnegel9546 Dude get a life.
@@richbrake9910 another thing you could do outside the gym is learn to understand sarcasm
@@paulhicks6667 hey hey, man, relax. We get it. But one set to failure and resting like MIke says is the optimal way to get HYOOG. That being said, I heard of a certain russian pushup program based on doing anout 10 reps every 15 minutes or so. it builds muscle but I don't know if it's healthy.
At this point I’m training once every 7-8 days and I’m happy with my results ..! Mentzer was truly a genius !
Me too, and sometimes even less
@@pupnirnwhy would anyone do that?
@@NateWaldroncause The Fitness industry tell us about " More Is better" because Is better but For business...
@@NateWaldron Because size and strength is also dependent upon volume, not just intensity.
As an extomorph and hard gainer I did the old comercial 4 sets high reps then hit a wall for a month straight and always tired. Switched to HIT rested more gained 2x the strength , muscle thickness and mass. I'm benching more than I ever had in my life. I have more controlled isolated movements eliminated momentum and fatigue went away muscles look fuller. It's a game changer for me atleast.
I trained legs yesterday and was about to train shoulders today. This video saved me.
bro science 🤣
Legs can be done separately to upper body
Mike mentzer has the distinction of being the smartest bodybuilder that ever lived. In my mind he will always be the true 1980 mr Olympia
I started taking 3 day rests and had great results, hit a sticking point after 2 months and kinda thought HIT might not work until I tried 5 day rests and I’m rolling with good progress again.
biggest mistake people make is not separating the 'recovery phase' and the 'growth phase' after a workout. Thanks for your insight and effort into teaching the next generation john
Hello all I've recently been training this way after many years of beating the gym floors
After finding all this from mike mentzer through this channel and I have made crazy progress and I've only worked out using these principles for about 1month and a half
Good to see vids coming through again John
I was looking up videos on training frequency from Dorian Yates & this popped right up. John always coming in clutch!
These video`s keep me motivated. I have been using h.i.t. for 30 years now and I can`t imagine training any different. It was first Dorian that inspired me to train like this, and as soon as I heard about Mike my workout volume went even more down. Now I try to ballance between Heavy Duty and So-called Blood And Guts workouts. I love to train, but I also understand the importance of rest.
Your videos are great as well, Arjan! 👊🏽
@@americanthaiboxer7224 thank you very much.
My H.I.T journey is very similar to yours about the lowering the volume even more part. I know about H.I.T for 7 months now but despite me being an advocate for Low Volume this long i was still overtraining when i was new into H.I.T i kept doing excessive sets and didn't give my body enough rest. At first i trained 3 hours a week 4 days a week, then months later i lowered it to 2 hours, and now i train for 1 hour a week or train twice a week for 30 mins. The more i lowered it the better and faster my results have gotten. But still training for 2-3 hours a week was still far better than me training 1.5 Hours a day 5 days a week before i knew anything about H.I.T.
The only downside to H.I.T is is that i just love training and the infrequency makes me have the mood to go to Gym on rest days bad but i have to resist the urge because i HAVE to rest so for my next workout i am fully recovered.
Great video as always John!
I still don't understand how his methods aren't blowing up in social media
Because most gym goers are addicted to the gym, they train 6-7 days a week for at least 2 hours per session. Working out 2 days a week for half an hour just sounds crazy to them.
@@efea.6178 Very correct. They also refuse to think properly and cannot use logic. Many of them must have some sort of attention span problem as they also refuse to listen to Mr Mentzer's philosophical views, even when they strongly relate to bodybuilding..
These gym-goers have literally nothing better to do than going to the gym. Life to them must truly be empty outside of the gym.
They also have a very hard time understanding that many ways of training will get you stronger and more muscular. Volume training certainly can work, but is it efficient?
When you tell them that low volume high intensity will save them time, they say it's not possible, but they will say that multiple different training styles within volume works...
I'm 40 years old and I've been training on and off but determined since I was 20 i achieved a good athletic form but After a while I noticed that I just didn't become bigger no matter what I did supersets drop sets....I never heard of Mike Mentzer and his training style until 1 week ago I got so excited because it sounded so logic I spend my entire weekend on doing nothing else than non stop researching Mike I gave my self a rest period of 10 days that's Mike's advice ( he advices 2 to 3 weeks ) for full recovery because of all that high volume training over all those years of unnecessary overtraining so the body can respond good to his heavy duty workout program and he also says to have a protein intake not based on body weight but muscle size and I wanna thank you John for all these great uploads it was very helpful in my journey to find everything about Mike god bless you and keep doing the good job greetings from Turkiye
@Potato Slice Tell that to the thousands of people who have did his training and put on muscle. I myself put on 30 pounds in 2 months training like this with little to no fat gain.
Because of ignorence and gym addiction.
This stuff is awesome and absolutely inspired me listening to Mike’s clear & understanding voice! Where did you get these interviews/ speeches? And how has his training help you today so far? I bought his book “High Intensity Training the Mike Mentzer Way” there were only 8 left and still waiting for it in the mail & I cannot wait!
I’m grateful for this information. Thank you 🙏🏻
I'm 40 years old and I've been training on and off but determined since I was 20 i achieved a good athletic form but After a while I noticed that I just didn't become bigger no matter what I did supersets drop sets....I never heard of Mike Mentzer and his training style until 1 week ago I got so excited because it sounded so logic I spend my entire weekend on doing nothing else than non stop researching Mike I gave my self a rest period of 10 days that's Mike's advice ( he advices 2 to 3 weeks ) for full recovery because of all that high volume training over all those years of unnecessary overtraining so the body can respond good to his heavy duty workout program and he also says to have a protein intake not based on body weight but muscle size and I wanna thank you John for all these great uploads it was very helpful in my journey to find everything about Mike god bless you and keep doing the good job greetings from Turkiye
You’re very welcome, Mind games. I’m glad you find Mike’s material helpful.
Hey, hows it going? I assume 4 months is enough to tell whether it works for you or no
@@pipelisvejdzirnavs5759 yes sir definitely ! back then with high volume for example I did 4 repetitions on the peck deck last repetition I did with 90 ore 95Kg maybe 6 reps now I do With 113Kg ( Max weight on machine ) 17 reps with NO WARM UP at all I think I can easily handle at least 150Kg for 8 reps immediately after that I do incline machine before 20Kg now 35Kg ( within the first month of heavy duty I felt I didn’t need warm ups anymore for any exercise ) my deadlift whent from 40Kg ( each side ) to 70Kg ( each side ) squat from 30 35Kg to 50Kg Triceps push down Vbar from 90Kg to 120 Kg
cable row 90 95Kg now 140Kg row machine 40 45Kg now 60Kg+
PS : I don’t weigh and calculate my food only the meat mostly I don’t always sleep 8 hours only weekends loooong 🤣 sometimes I go training with 1 day ore 2 days with no sleep peace bu upon you ✌🏼
It's hard to argue with Mike Mentzer given all of his accomplishments, but I just can't imagine training this infrequently. Very interesting topic.... Thank you!!!
Id say its easy to argue considering jay cutler and others believed in the opposite and have the same achievements or more.
I've tried all training methods, and I love high-volume, but I always return to high intensity. I get slightly better results in much less time. This is important because life is busy, but also because, as the video mentions, there is a systemic depletion from exercise, so less time in the gym and more rest = better growth and I feel better overall. Here's the key: high intensity has to be high intensity. Don't start with this, just do Mike's suggestion for rest/pause training to start. Don't kill yourself on the pyramid up sets. Here's my last leg day: Pyramid up to 7 plates on leg sled (# of plates is irrelevant, just use this as a guideline) using 8-15 reps, nothing to failure until the final set, where I do 8 reps, the most I could do without failing, rack and rest 10 seconds, do 1 rest-pause rep, rack and rest 10-15 seconds, do a second rest-pause rep (both with 7 plates), then as quickly as possible strip off one plate and do as many as you can with 6, 5, 4, 3, 2 plates. When I hit last rep before failure with two plates, I do one-legged press, first left then right leg, using my free leg to "spot" myself for +6 forced reps. Don't try it this first time, but work up to it. I'm pretty sure most people won't be begging for additional sets after this. My quads were fried and I walked off the sled with linguini legs, al dente. BTW I'm lifetime PED free and 52 years old. High intensity training hurts, but if you can deal with the pain, it's a great way to train. But it isn't the only way. Take it for a spin and see if it works for you. Jay Cutler is the man and that way works too. Some people like volume, everyone's body responds differently, and a big factor is also which approach you prefer. Or switch back and forth between both approaches, I usually do that myself.
@@dnegel9546 yeah, jay cutler was on steroids big time so no matter what he did he would grow. if you are natty you have to train the mentzer way or you will burn yourself out with no gains.
@@dnegel9546 NOW YOU KNOW WHY CUTLER AND OTHERS HAD TO USE PEDS. THE PEDS ENABLED THEM TO RECOVER SOOO MUCH FASTER.
@@dnegel9546
Lmao you're comparing yourself to someone who's juiced to the brim.
Mike's talking about normal people. Regular people who overtrain most of the time
This snippet from a lecture was awesome. This truth will be shocking for some.
This video is must watch for everyone dreaming to build a good physique
100% correct! The worst thing anyone can do is parrot the high volume, high frequency bodybuilding routine of a professional bodybuilder who is taking copious amounts of steroids and other anabolic substances and expect to look like them in a few months.
You first have to recover from the exhaustive effects of the workout itself and then allow sufficient time for overcompensation to occur also known as growth. This takes sometimes weeks depending on the amount of muscle you have to repair and grow. Smaller beginner bodybuilders can usually train more frequently at first because they don't have much in the way of mass but as you get bigger and stronger the time between workouts must be pushed further ahead. This is exactly opposite of what bodybuilding books and magazine articles would have you believe. For these morons they say the more advanced you are the more frequent you must train. This of course is completely wrong and will have you heading down the road to failure.
When you wake up tired from a workout and don't feel like training, that's not laziness, that's your body telling you it needs more time to rest. So listen to your body and stop listening to the cement heads featured in the magazines who are on roids.
Facts upon facts! Beautifully written!❤
Completely agree, steroids just allow people to recover quicker. I'm a natural body builder 39y. I've been doing high intensity training for the last 2 years each body part only once every 7 days. Anyway it may take longer but I look like I take copious amounts of steroids. Done scientifically you can get huge naturally it just takes longer.
Bullseye. Exactly right.
You do realize mike was on roids and other drugs. 😑
@@dnegel9546 yes sir he was ! Whether you are on gear or not, the only way to stimulate muscle growth is high intensity training ( anaerobic exercise )
Extremely useful to know. I used to be an expert in overdoing my training.
Shaolin monks train 7 days a week and get amazing results. explain that
Thank you so much for sharing. Thank you
Waiting 72 hours although I could have done this morning. Gonna be doing cardio however I can. 32 and terrible bunion feet where on pressure is on heels. But def excited.
Thank You for the knowledge 🤝💯
I had the unique opportunity to meet Mike at a training seminar in Omaha in 1984, Mike was selling pictures of himself and Ray, on stage. Mike asked me to buy him two hotdogs, 😂 I did so expeditiously, loved him.
You wanna be big!?listen to this man.💯this is the only correct way💪
Even if Mikes method is not the very best...its still better ESPECIALLY for those of us who have a life and don't want to spend it in the gym OR recovering all the time. I'm only on my 5th workout of Mikes every 72 hours program. At first I was like "ok..its Monday, I just did my workout and now I don't work out again until Thursday??...and after that Sunday? This can't be right."
But here is what I'm noticing , at least here in the very beginning. I feel good ALL the time. By the time my next workout comes I'm chomping at the bit to do it and HAVE been able to keep increasing the weight. I'm curious to see where it goes.
Remember though what Mike said. The period between workouts IS negotiable. 72 hours between is just a base line. You MAY feel totally restored after 24 hours, or you may need 5 days.
Well said. People on the internet are losing their minds about mike mentzer’s comments about frequency because they dont understand that his recommendation was exactly that…
A recommendation. If you are fully recovered both locally and systematically after 48 hours go and train why not?
Mike was smart enough to understand that recovery ability is on a spectrum and that you should follow his baseline programme until you identify your own specific needs and requirements of intensity, volume and frequency.
Continued. At least when you’re training in such a fashion you can be certain that you are recovering and growing in time for your next workout.
But If you’re already training 5-6 days a week or even 7 how do you know if you’re doing the right thing?
Im not saying Mike was right about everyone but the bodybuilding world and the so called ‘experts’ owe him a lot because he introduced people to the power of certainty.
I started eating healthier and not going to the gym as much and I’m finally getting definition after years. My shoulders biceps triceps are more toned. Even my traps are popping out now
Everything now makes sense to me. For a few times I felt that I improved more when I put more days between training sessions, but I refused to accept it.
Now I searched for it and found this. This makes absolute sense!
When people talk about training everyday, they should also tell what substances they are taking...😅
brilliant stuff, thank you.
It does fit when compared to my experience. When I train for almost every day, I noticed my strength level increased very slowly if any, compared to if I took more days off and focus that time more on resting or sleep.
I’m so damn grateful to find Mike. Thank you Mike you are genius.
Wow! I needed this. I train legs every Wednesday and sometimes that still seems to be too often. Training each body-part twice a week like in my 20's and 30's no longer pays off. The law of diminishing returns. I think our ego's and fear of lost gains can get in the way of rest so we hit the gym even though our gut may be telling us to rest. Fuck sakes - it never ends.
I’m not sure I’m totally onboard with Mentzer’s heavy duty philosophy, but I’ll admit, from personal experience, some of the times I looked best was when I could only workout twice a week. So he was definitely on to something.
Should never do legs on Wednesday
@@tombonaroo4417 lol
I've don't that so many times. So many times I've walked into the gym and had a voice in my head saying "you shouldn't be in here yet, you're not ready to hit it hard" but I still do it and it ended up being detrimental bc now my shoulder hurts. Ego/fear is a huge aspect, you're right
3-4 days . 2 hours workout. And about a week recovery. With some slight stretching everyday. Perfect and healthy
I rest 5 to 10 days before working out same muscle again.
John, thanks for this upload...needless to say Mentzer was brilliant.
Myself, almost age 50; I've gotten the best results performing HIT training; training the major large muscles Legs, Back, Chest once every 21 days.
Once a week I train what I refer to as extremities (forearms, calves and neck)
Thanks again - Aneesh
Hi Aneesh. You are very welcome. Thanks for your encouraging post.
This is interesting to me as I turn 49 next month. Do you hit all major muscle groups, in one workout, once in 3 weeks?
I train every HIT every Sunday or once every 7 days. Here's how it goes:
1st Sunday : Legs
2nd Sunday : Back & Biceps
3rd Sunday : Chest , Shoulders, Tri
4th Sunday...Repeat
On every Wednesday I train Calves, Forearms & Neck.
I also do two 20 min HIT cardio sessions during the week...usually on Monday& Wednesday.
I hope this helps...Thank you for your inquiry.
@@1aneeshsivan Annesh..thanks for your reply!
Very welcome my friend, enjoy your training, it is a beautiful journey of learning and self- mastery.
Hi John, I truly appreciate your videos and everything you are doing in Mike's name - your effort and attention to detail is most appreciated.
I have two questions for you John - my true passion in life is bodybuilding/strength training, however I also love hiking and Jiu-jitsu too.
Given that intensity and rest are the fundamentals in what Mike preaches, along with the fact that the body has a strictly limited recovery capacity, as a natural trainee I find myself feeling the need to cut back on hiking, bjj and aerobic activity in general in fear of making little to no muscle growth having listened to a lot of your material.
In your opinion, assuming I am in a mild and consistent calorie surplus, is it possible to engage in high intensity aerobic and anaerobic exercise on a regular basis (for example - Jiu-jitsu for 90 mins twice a week, the "ideal routine" every 4-7 days and a hike consisting of 2500ft elevation every 4 weeks on average) and make solid progress in muscle strength and size?
I have heard Mike mention that the body could divide recovery capacity 50/50 in terms of aerobic/anaerobic development, but was he meaning at half the rate or half the potential? I cannot recall any further guidance on the particular subject.
I grately appreciate any feedback you may have.
Cheers
Mike was referring to the fact that you have a limited amount of adaptation energy. Consequently, if you train exclusively for size and strength, all of your adaptation energy will go toward that goal. If you go for endurance, 100% will go toward that goal. If you mix the two, you’ll get a little bit of improvement in each, but not nearly as much as if you dedicated yourself specifically to one or the other. With regard to high intensity, aerobics or jujitsu, These are the equivalent of high intensity workouts. So it would be the same as doing three high intensity workouts a week which could compromise your recovery and potential muscle growth. Some years back, I did extensive body composition testing on a hockey player, who wanted to know how many workouts he could have during the off-season. With practises and games totalling anywhere from 3 to 4 per week, we quickly found out we could not train him at all during the season. In fact, from September to January, he lost 6 pounds of muscle. so, if you want to realize your genetic potential for size and strength as quickly as possible, my advice would be to focus on that. If you like these other activities as much or slightly more than realizing your muscular potential, then don’t worry about it. Do those activities.
John thank you for your detailed reply, I really appreciate it.
I will dedicate time trying to reach my natural potential as fast as possible and see if I can implement other activities from there. The hockey player losing 6 pounds is a real eye opener!
This really is an all or nothing sport haha.
All the best 👍
@@HEAVYDUTYCOLLEGEwhat is the verdict on moderate intensity cardio during muscle recovery to burn off excess fat? Will it hurt muscle growth or help in recovery?
I love Mike and think he is extremely articulate, intelligent, and knowledgeable. I want to believe his theory on training frequency but I sort of have a mental block because I am aware that so many other legends subscribed to a different philosophy when it comes to this subject. For example LEE HANEY trained on a 3 on 1 off routine and has eight Sandows on his mantle. Would he have been any better or got their any sooner had he followed Mikes prescription? Other greats like LOU FERRIGNO trained even more often on the classic Mon-Thu Tue-Fri Wed-Sat routine and he became the Incredible Hulk. The list goes on and on and that’s why I just find it hard to be totally sold on what he is saying. Many great bodybuilders knew of Mike and his beliefs yet chose a completely different path in their quest for being the best. They believed in what they were doing and were willing to risk their careers on it. There must be a reason for this.
Have you seen Mike train? He is almost taking his muscles to hell and back. Rest will vary and depends on the intensity of each workout.
@@jesusgavehislife4you350 I have seen him train and understand the connection between higher intensity requiring more rest. So did many others who became champions but followed a different protocol.
Keep in mind a lot of the people you mentioned used PEDs. As a natty rest is extremely important.
A couple things I've notice, Mike is always there as a spotter 99.9% of us don't have spotters, my gym doesn't have these Nautilus machines it has machines but not the ones Mikes training on. I've noticed in several videos that Ray rest the weights before he does another rep. That's what I do on a couple machines I feel I can push harder on the next rep if I rest the weight for a split second.
Jasus what have i been doing this makes so much common sense
Conventional bodybuilding routines are next to useless for building drug-free muscle. By the way, another great book to read on this subject is Beyond Brawn by Stuart McRobert.
Mike's the man !!!!
idk if i should rest 1,2,3,4 or 5 days between my workouts any advice. i think ima do 3
7 to 21 days… but I hardly pass sunday without seeing my gym crush 😢
I just train once per 7-10 days , i train hard like a beast , i do just 1 set but to complete muscular failure, then i go and rest until my energy levels are sky high , i actually end up becoming a little stronger each session. So with that increased strength taking the muscle to failure becomes a little easier
is it 7-21 days for the local muscle group, say between 2 leg workouts? or should it be 7-21days between ANY workouts, even from legs(day 2) to arms(day 3)
It takes .e longer than the average person to recover. At least it feels like that . At leat a week after any hard muscle building workout. . When u think aboutbit hes right. If your natural u need more rest . U can have the best training method but u have to recover from it. Maybe not 21 days but specific body parts mught take longer depending on how hard u train them. U can walk or hike or even box between sessions
John Little, you are brilliant, how can I order your book on the Irish family who settled in Canada??
Hi Bobby. "Brilliant?" Well, that's a first (lol). The books (a two-volume series) is entitled "The Donnellys" and should be available through all online bookstores.
Takes me a week to recover fully and go at it again. Due to this I’ve started doing 2 sets to failure on the consolidated routine, I’m still ready to train again on day 7 even doing 2 max sets of each exercise and feel it is stimulating more growth this way. If I’m only training once a week i wanna make sure I’ve created as much damage as possible to get them gains later in the week
This need for rest makes sense in that it allows the body to react and respond to the workout and grow and get strong but the other conflicting theories for how to weightlift seem to be equally valid because many great bodybuilders train almost every day and also get great results.
Obviously, for those of us who want to build strength and be esthetically muscular it is very attractive to think we can get great results with the least amount of workouts...so I will apply this philosophy
Yup. Lots of great bodybuilders believed in high volume and frequency. And looked just as good if not better.
they train everyday but they have a chest, shoulder, back, legs, and arm day so the muscle groups all get adequate rest
They also took steroids. That allows for less time between workouts. If you are natty, prioritize recovery.
i most certainly over trained for most of the time i worked out i think people get addicted to the pump and cant go 3 or 5 days off
i need help setting a schedule
Did he say 7 to 21 days?
For the person who hates to go to the gym, Once a week is wonderful!
If I can gain, at 61 (gulp) applying Mike's methods, anyone can. The past two weeks alone I have gained 1.5kgs, and 1/4" on my quads, chest, and forearms, without any waist gain.
Congratulations on your progress 👍
yeah, i'm 60 years old and can vouch for what you say training the mike mentzer way. if i trained high volume now at my age i would burn myself out. in my humble opinion if you are over 40 the best way to train for longevity is to train how mentzer explained. which is INTENSELY, BRIEFLY, INFREQUENTLY. ok if you are 20 to 39 years old ok try the volume way of training on multiple days. but word of advice i tried that when i was younger and i make more gains now than i did back then.
Been loving the knowledge of watching your videos that you upload! Learning a lot! Also curious question, if you were someone to train around 4 or 5 in the morning, would you think training fasted is fine?? And Then getting a proper post meal afterwards
I would get something with carbohydrate in it as soon as you wake up. You burn through a lot of glycogen with high-intensity training and, if there isn't sufficient glucose in the bloodstream to keep the process of muscle contraction going, your body will manufacture its own glucose, which can leave you feeling nauseous.
@@HEAVYDUTYCOLLEGE would drinking like a carb source drink during the workout help as well ?
@@andyduchimaza1581 it would be better than water, yes.
So that’s why no matter how much hate a bro split will get , no one can argue with it because they work. I have heard along the way the very old school guys with somewhere around 14 days per body part
So for starters would this be like training Monday (Chest and Back) and Friday (legs)? Then the following week Monday (Shoulders arms) and Friday (Legs)? Then as you gain strength add rest days in there? And is it true that if your aim is to gain strength, if you're not getting stronger from one workout to the it next means you're training too frequently (and not getting enough rest)?
why would you do chest and back together? you should do chest with triceps and back with biceps. getting stronger takes a long time, dont expect to get stronger every workout, just make sure that once you hit a new PR to keep hitting it, dont let it backslide
Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps
Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps
Deadlift 5 to 8 reps.
Rest at least 3 days.
Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps
Calf Raise 12 to 20 reps
Rest at least 3 days.
Workout 3
Dumbell Laterals 6 to 10 reps
Rear Laterals 6 to 10 reps.
Barbell Curls 6 to 10 reps.
Tricep Pressdowns 6 to 10 reps.
With no reps do Dips 3 to 5 reps.
Rest at least 3 days.
Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.
Calf Raise 12 to 20 reps.
Rest at least 3 day.
Go back to Workout 1, etc.
Some points of importance are:
* Slow controlled reps.
* Only one set to failure, per exercise.
* Add weight as often as possible, while keeping form perfect.
* Have someone there to push you.
* Keep a training journal.
2 days on/ 1 day off /2days on /2days off if in between the works you feel sore or tired just take an extra day off💪
Just a query out of the box relating to rest days after the workout day. Does our house chores work of light to moderate lifting things around or carrying stuffs related to their job affect the recovery process?
It can, depending upon how strenuous those activities are.
@@HEAVYDUTYCOLLEGE oh ok Many thanks for the insights!!
So should i do bicep back on mon and take 7 days rest and then do tricep chest on monday again?
Im confused someone plz explain
Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps
Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps
Deadlift 5 to 8 reps.
Rest at least 3 days.
Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps
Calf Raise 12 to 20 reps
Rest at least 3 days.
Workout 3
Dumbell Laterals 6 to 10 reps
Rear Laterals 6 to 10 reps.
Barbell Curls 6 to 10 reps.
Tricep Pressdowns 6 to 10 reps.
With no reps do Dips 3 to 5 reps.
Rest at least 3 days.
Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.
Calf Raise 12 to 20 reps.
Rest at least 3 day.
Go back to Workout 1, etc.
Some points of importance are:
* Slow controlled reps.
* Only one set to failure, per exercise.
* Add weight as often as possible, while keeping form perfect.
* Have someone there to push you.
* Keep a training journal.
The last sentence is correct. But most ppl will not try it.
4:00 Systemic recovery is important
I used to train 4 to 6 times a week but reached a plateau. Now after implementing Mike's theory that plateau is gone. I now train 2-3 times a week, HIT
Is It okay if between these rest days I do cardio exercises like swimming or running?
No if u want to do anything it is prescribed to just go for a walk. Not jog or sprint. This has said to actually help recovery.
does cardio take away from this?
How do you hit different parts of the body with that much of a time spread
The workout sequencing is explained in this video:
m.ua-cam.com/video/852rGXEa5wQ/v-deo.html
3:52 what the heck is that clip😂
I recently started doing Mike's HIT program. However I also am interested in picking up indoor climbing for fun. Can I do both?
Indoor climbing can be quite taxing on the muscles and the energy reserves that supply them. It will become less so the more you do it. So, my advice would be to get a month or two into the indoor climbing, so that your body is only recruiting precisely, the fibres required at precisely the second they are required to do the activity, as opposed to all fibres everywhere at once, which is the typical “all- in” response of the body to performing a new activity. Once the indoor climbing is not so demanding on your system, then you may wish to implement Mike’s program, but keep a close eye on your workout journal to make sure that you are progressing in order to determine your optimal volume and frequency that you can recover from.
Thank you John!
I sore for 2 days after the workout.
Hey john
I’m gonna have a hell of time training only a few times a week. I guess I could start with three times a week; just seems I won’t make any muscle building or visible progress. Someone help me out here. I need some explaining and an example of a week of training.
Increase intensity (amount of weight you lift) not volume.
Workout a, 4-7 days of rest, workout b and repeat
We’ve been training to the routines of steroid junkies for too long. Mike system works wonders for natural bodybuilders. And when you talk to regular people about this…. They look at you like a flat earthier. Lol…. It works. If you are not very excited about your next workout…. you are doing something wrong.
But mike was a steroid junkie also
I pr constantly doing this.
The spinning ball fits in your mouth.
Mentzer here means training each body part 7-21 days, he trained 3 days a week which is best I think.
Yes because steroids enhanced the recovery ability extremely. He is just talking to the naturals. He actually trained 4 days a week for 30min
Does the 5 day waiting period include beginners or is the rest days shorter when you’re just starting out?
Rest days can be shorter when you're an absolute beginner because you are not yet strong enough to drain your energy reserves all that thoroughly.
@@HEAVYDUTYCOLLEGE If you're a complete beginner how often do you think is optimal? Also how long do you think it would take until you reach the training HIT every 7 days or so?
@@RickySpanish12344 Both questions are very individual. Genetics, job, stress, nutrition are all related to how you recover. As long as you get stronger on every workout (yes, every workout) don`t change anything.
Can I do cardio on rest days? Or will this cause issues??
You can but not intense cardio cuz it will tear muscle down. Especially running! Biking, swimming are good
7-21 days between workouts or muscle groups?
Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps
Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps
Deadlift 5 to 8 reps.
Rest at least 3 days.
Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps
Calf Raise 12 to 20 reps
Rest at least 3 days.
Workout 3
Dumbell Laterals 6 to 10 reps
Rear Laterals 6 to 10 reps.
Barbell Curls 6 to 10 reps.
Tricep Pressdowns 6 to 10 reps.
With no reps do Dips 3 to 5 reps.
Rest at least 3 days.
Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.
Calf Raise 12 to 20 reps.
Rest at least 3 day.
Go back to Workout 1, etc.
Some points of importance are:
* Slow controlled reps.
* Only one set to failure, per exercise.
* Add weight as often as possible, while keeping form perfect.
* Have someone there to push you.
* Keep a training journal.
Are the Advices of Mentzer for gear BB or Naturals🤔 Even Dorian Yates trains 4 times a week
This advice is so you can keep getting bigger and stronger untill you reach your natural potential. And that is without a break, de-loading, periodization. Even Yates had to take a step back to give his body more recovery because of overtraining.
Can anyone answer me this? Why does mike says every 7 days alot in some videos, but he says in an interview he trained 4 days a week, every other day, when asked about his peak physique?
It's 4 to 7 days,it's on your body how frequently it can recover which is genetics
I get it now. If you train too often you nullify the last workout you did. So essentially you wasted your time and it'll probably happen again.
I recently experimented with HIT on legs (only legs) for 2 months. My hack squat 1RM went from 250 to 390. Totally insane. Even with that, there’s just no way I can go to the gym only once every 4 days. I’ve decided to do a push/pull split working out every other day
He means 21 days per body part right?
Right.
Where does nutrition fall into your percentages?
60carbs 25protein 15fat. General recommendation on other videos
Waiting for your upcoming book sir❤️👍
Not quite finished yet. Hopefully soon.
@@HEAVYDUTYCOLLEGE ❤️👌🙏
@@HEAVYDUTYCOLLEGE I see that you have at least one on Amazon related to HIT, will this new one be all encompassing?
@@forrestwilson4579 the new book will be “The Mike Mentzer Question and Answer Book” in which I answer the questions that have been posed to me the most over the past two decades since his passing. As far as my writing a book on HIT, at present, I have written over a dozen books on high -ntensity training. I’ll leave the next one to someone else.
@@HEAVYDUTYCOLLEGE wow… do any of your books address “greasing the groove”? With so much time between training days it seems like performing some lighter reps occasionally (nowhere near failure) would be enjoyable, and perhaps promote recovery by getting some more blood in the muscles. Well, that’s the theory, I wonder what Mike’s or your own opinion would be.
Basically don’t train again until the last muscle group trained isn’t sore anymore.
If you don't rest enough, you don't grow enough...if at all.
So does this mean whole body workout every 7-21 days or just 1 muscle? like doing pull ups to failure for 30-45minutes then resting 7 days without doing anything?
That refers to one split workout. Say Chest, Biceps Calves. He says to go to the gym once every 4-7 days so I'm guessing a 3 day split
@@WalterM-hy5fp so pushing exercises then rest for 7 days then pulling? or do push pull legs 3 days in a row then rest 7 days? very confusing
@@lostmarimo Do chest/back day 1. Do Arms/Shoulders Day 4. Do chest/back again Day 8 and Ams/Shoulders Day 11 for a 7 day rest period between the same exercises/body area. And when you exercise and after the warm up do ONLY ONE set of each exercise but do it to complete failure. Then following week do it again but try to do more reps, weight or with a slower cadence. That’s it. That’s his system
@@CollaredConsulting how did you decide on starting the other muscles on day 4 instead of day 2 or 3? and what counts as warm up? just throwing around light weights for like 12 reps for 1 set? 2 set?
I just rewatched his tapes and he says he recommends working out once every 72h to 99% of his clients. So in other words 1 day on, 2 days off in a 3 day split system. So every muscle gets trained again after 9 days!
1 set for all small muscles and 2 sets total! for all big muscles (chest, back, quads).
And if you're not making progress add additional rest days
I like the theory. But isn’t this why we hit different muscle groups ?
If you hit different muscles you’re still exhausting your body and it will cancel the progress on the previous muscle to focus on recovering the ones you just worked.
So I trained legs let's say, can I ttrain chest the day after or should i wait say 96 hours before training any muscle at all?
I believe that you should rest as long as your body needs. Even if im your working another part your central nervous system is taxed and needs recovery. This video explains enough on recovery. But to say 96 hours may or not be sufficient for you
Never train two days in a row, especially after legs. I try to have at least 72 hours between workouts. But its your progress that matters, you will see what works for you.
To add what to others said your body is working to recover what you just worked out. If you workout a different muscle then your body needs to work that much harder to recover both muscles. Eventually you will need a deload week or two, it's pretty much standard in any workout program anymore. But you shouldnt need to if you are training like Mentzer advises. Dont be afraid to lower frequency and add rest days, your muscles take a longer time than you think to atrophy
I'd say, It's all relative to how hard you train, how well you recover, and what your goals are. People do it, But I personally go to failure and do not workout another body part again until 1or 2 days after the soreness is completely gone.
as a teen I purchased and trained on Mike's system.... it was and still is great but as a natty I was always in a state of over training
Can u share the routine ?
So he basically recommends to train 3-4 times a week and each body part not more often than 7 days apart? So for example if I do chest, biceps and triceps on Monday then I should do the same no sooner than next Monday? And I think a workout shouldn't be longer than 30-40 mins? How many body parts is it recommended to train during one workout?
Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps
Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps
Deadlift 5 to 8 reps.
Rest at least 3 days.
Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps
Calf Raise 12 to 20 reps
Rest at least 3 days.
Workout 3
Dumbell Laterals 6 to 10 reps
Rear Laterals 6 to 10 reps.
Barbell Curls 6 to 10 reps.
Tricep Pressdowns 6 to 10 reps.
With no reps do Dips 3 to 5 reps.
Rest at least 3 days.
Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.
Calf Raise 12 to 20 reps.
Rest at least 3 day.
Go back to Workout 1, etc.
Some points of importance are:
* Slow controlled reps.
* Only one set to failure, per exercise.
* Add weight as often as possible, while keeping form perfect.
* Have someone there to push you.
* Keep a training journal.
So lift heavy to failure one set ?
Yes, one set. Heavy, however, is a relative term; use a weight that will permit 6-10 reps until you can no longer complete the repetition in good form.
@@HEAVYDUTYCOLLEGE and how many exercises per muscle group?
@@thetruththewayandthelife803 No more than 2.
@@HEAVYDUTYCOLLEGE this will help even if I'm trying for fat loss and lean muscle ?..
ACADEMICS + ATHLETICS = ART
waiting 21days for recovery?? u just paid /month gym membership for 1visit training.. lol
maybe this type of training just for regular/busy person, i don't think this type of training for people who want to competing every year.
even mike not doing this when he competing.
what i learn from mike is.. learn to understand your body,
if you feel strong do workout..
if your body is tired, sore, rest for a few days until you feel strong again
if stuck and not getting stronger, take more rest..
🧡💙💪
So basically he’s saying we should do full body every 7 days as max frequency, I could really use some advice right now about the subject.
I’m 29 and work a minimum of 12h every day of the week, so if I could get good results training once every 10 days that would be amazing for me. Would love feedback from you guys, thanks!
Not knowing your genetics (and where you fit in on the continuum of individual tolerance of intense exercise), I don’t have a fool-proof blueprint for you. However, given the amount of hours you work in a day, and the fact that at our facility we have had people make very good progress using a consolidated program once every 7 to 10 days, it might work for you.
@@HEAVYDUTYCOLLEGE thank you freed? I just started today and I’m keeping track of strenght and reps 🙌
Are you saying full body once every 7-10 days? So hitting each muscle group once every 7-10 days? And if so would it be ok to maybe do one muscle group a day but still only hitting it once every 7-10 days rather than full body workout?
@@JulianWLucas i have the exact same question
@@HEAVYDUTYCOLLEGE John can you help with Julians question, im doing exactly that but i have my doubts after seeing the markus training vid with him resting a lot more
I just finished my first workout i tried to go as much as I could to failure I was close but not 💯 so I did 2 to 3 repetitions each time close to failure it was kind of experimenting getting used to it I would appreciate it if anyone could share there first experiences etc. Thank you 🙏🏼
I did
Chest-back
Butterfly machine
Incline Machine
Close grip palms up pul down
Deadlift
Did the exact same last Saturday and next week I’m going to do this again I can’t wait to see how much strength i gained
@@ManicMoe you'll be IMPRESSED that's all I say !
@@mndgms8079 yep How it going for you are you making progress every session?
@@ManicMoe I'm in my second session and I made already progress exactly as Mike said
@@mndgms8079 exactly Mike was always right ignore the fools that tell you train 6 times a week to grow
If resting so many days is effective and scientifically proven to maximize muscle growth, why doesn't anyone rest that long? There is no serious bodybuilder at the elite level or pro who rests that long between workouts. How is it that?
Most "serious" (pro) bodybuilders get their recovery from the contents of a syringe. Steroids are very potent recovery-enhancers and there isn't a single pro bodybuilder who doesn't use them. Consequently, whatever rest days they might have required are reduced markedly. Having said this, if Dorian Yates is any example, despite using steroids to augment his recovery and growth, when he took Mike's advice and reduced the volume and frequency of his training, he added quite a bit of muscle and went on to win multiple Mr. Olympia titles. If you're natural, the need for rest days to recover and adapt is crucially important.
@@HEAVYDUTYCOLLEGE
Well, Mike Mentzer didn't look like a natural bodybuilder either 😁
21 days is just too many, that´s like 16 workouts a year