MIKE MENTZER: HOW DO YOU KNOW WHEN YOU SHOULD TRAIN AGAIN?
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- Опубліковано 6 жов 2024
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com...
In this video, Mike explains how he determines when an individual should train again and the factors that can negatively impact how soon you can get back to the gym.
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/ym4...
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua...
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4...
This is not an advice
This is pure gold
its pure garbage...
I've been pumping iron for almost 40 years now & unfortunately I've only in the past few years started to really appreciate what Mike is saying.. I've learned it empirically. Seen it confirmed just so many times over & over & over yet I still worked legs yesterday following a chest/tri workout the day before.. Not ideal but convenient. Recovery can obviously be influenced by pharma, diet, sleep but I think what he's saying is dead on for the avg hardcore trainer/athlete 30+. So many damn variables in this..
I started lifting when I was 19. I always hear people say they train 6 days a week so that's what I did and I was always in pain. And then I hear that you have to work out with the pain. No pain no gain. When I was 33 I tore my forearm muscle doing heavy deadlifts and took about 14 months to recover. When I started again I did just 3 days a week. My gains and strength levels went through the roof. That's when I realised the human body needs a lot of rest to recover and is not a 'machine' unless you're on gear.....
👍
Very Informative, thank you for the advice 👍
Exactly spot on.
Gear is literally like magic for your body.
3 days full body?
I was introduced to Mike Mentzer in 1992 by a mutual friend and had many interesting conversations with him. Not just about weight training, but a whole lot of interesting topics.
Mike was, in my estimation, a genius, and one of the most humble and kind individuals I've ever met.
He doesn't give the best advice. Facts
@@rayromano6249 seems like you've tried his advice and it didn't work for you because if you haven't tried what he says, and you are giving your opinion without really having an expertise on the subject, buddy you are a total asshole.
@@rayromano6249 'best' is subjective, his methods work very well for many people, with this there is no dispute
@@rayromano6249who did in your opinion?
I was there
I can tell I’m ready to train when I wake up that morning feeling energised, fresh and recovered which is usually 2-3 days. Some days I take an extra day just to be sure growth has occurred and it’s working amazingly well!
Are Your Somalian?
@@alvaririneijeffries3764 Yeah
@@ManicMoe nice same
Me too , I train whole body twice a week with two different workouts using mostly compound exercises, with hiit every third week. I feel great.
Riiiight?
this is great stuff...
i cant believe it took me so long to understand the concept of overtraining ...
the problems with my joints and tendons are gone now for years with more muscle growth in my late 30s early 40s than in my peak years of my 20s and early 30s
What’s your routine?
@Mark Park what’s wrong with pushing your body to the limit I’m 16yrs old and I go pretty intense on my first set then my 2nd set I go past failure
@@DailyShotOfInternet_ you should achieve failure, but give yourself ample time to recover. The idea is to go all out and let your body recover, but if you keep working out past failure 5 days a week over and over there is no time to recover and grow.
I have never felt this good and strong before.
Overtrained for 40 years before I figured this out. Had a bad combination of giving an all out effort while recuperating very slowly. As a result I would also get sick often as overtraining weakened my immune system. Now I do just 1 warmup set followed by 2 heavy sets and do only 4 exercises per session for a total of no more than 8 heavy sets every workout. And I only work out twice a week. A sharp contrast to when I used to do 2 1/2 hour workouts, 6 days a week.
Do you do different exercises each session?
How are your results ? Visually , performance wise , how has it worked out switching?
@@donjon6409 Well, I started serious weight training at 19 but now I'm 60 so with much lower testosterone levels I'm obviously not able to make the same gains as when I was younger. That being said, looking pretty decent for a 60 year old and feeling much better, not run down like when I overtrained. The other keys to doubling if not tripling your gains is to do slow reps that take at least 3-4 seconds (even longer is better), emphasizing both the positive and negative, and not locking out on any movements. Just keep tension constant throughout your set and contract at the completion of each rep. And of course, do your sets to failure.
@@一个人 yes I do. On one day I do machine bench press, machine lat pulldowns, rear delts on a pec deck machine, and calves on a leg press machine. On the other day I do leg presses, back rows on a machine, cable triceps pushdowns, machine Scott curls, and machine lateral raises for shoulders.
No matter how many times a week you go, 2.5 hours is way excessive. I don’t see any way you can be getting a quality workout without any junk volume or wasted time. If Mentzer’s approach works for you that’s great, but 5-6 sessions a week at around an hour each is fine.
Mike was one of the most intelligent bodybuiders ever.
Great idea on rebranding the channel, John. I hope this blows up in popularity, it would be well deserved. Good luck!
Thanks very much, DG.
@@HEAVYDUTYCOLLEGE Hi John I am ultra sensitive to over training I wonder if you can help , I find more like 96 hours is best for me but from this Video do I take it that for me my routine (leaving out direct arms & shoulders) could be say 1set bench ,1set of close grip pulldowns 1set of squats all to failure each workout, I can’t find any Mentzer info on how many exercises in any given workout for each body part if your ultra sensitive to overlapping.
Thanks for your great videos they’ve helped immensely with my training.
@@klecoxs2 I think you will find this video to be of interest: ua-cam.com/video/ecVk55ZTelQ/v-deo.html
And then this one: ua-cam.com/video/TPQGU05JhV4/v-deo.html
Very very true. Once I started taking two days off, so one full rest day and the other some moderate cardio before my next weightlifting day, I feel and look so much better
What you have to realize is that everyday is endocrine system and adrenal day along with all the other organs in the body when you perform high intensity training as it has a systemic effect on the entire body. The formula for high intensity is exactly the same for everyone, the only variable is one's tolerance to that imposed stress. Once muscle growth is stimulated any further stimulation will dig a deeper inroad into one's recovery resulting in overtraining and stagnated growth and possible injury to the body. This is the reason why you see people in the gym who seem to never improve, they mindlessly do the exact same workout over and over day after day thinking they need more frequency and more volume when just the opposite is true. The only time more is better with respect to resistance training applies only to the intensity of effort not the volume of sets and frequency of workouts.
Well put.
Sir, would you say this principle applies as well to bodyweight training like pushups and pullups?
@@williamcastilla1963that’s what I’m wondering too
@@williamcastilla1963 bodyweight exercises are resistance exercises just like freeweights exercises, so answer to your question is YES.
Once you can do desired number of reps at bodyweight at desired intensity, start loading that exercise with additional weights just as you would do with freeweights exercises.
Many people suggest using advanced variations of that exercise but it actually engages the target muscles differently. For example, feet elevated push-ups don't stimulate the chest as regular push-ups do. Instead, they load the shoulders more.
@@farhanhussain_ Thank you for your input!! I greatly appreciate it!!
I think the reason why most people brushed this program off is “3 days off that’s insane” “I’m gonna go crazy” “what am I gonna do” then you actually do the program and literally in no time I’m like wow the less I train and recover the more I gain
A lot of people think just because you train a different muscle or group of muscles the next day that it won't take away from the previous workout. But your body now needs to take longer to recover from both workouts. The more this goes on the faster you will overtrain, and most people do what's called a "deload" period. That doesn't really help because you're still forcing your body to recover from that light workout as well.
I think there are a lot of ways to build muscle of course, at the end of thw day do what makes you feel the best and whatever gets you closer to your goals. Keep an opened mind on each training philosophy because you might peice together your own unique way.
.. i followed a group out of Sydney that had a crazy program that had all manor of exercises grouped into letters and numbers which you cycled over 6-9 weeks and at the end of these "meso-Cycles" you deloaded with other routines before starting again with another crazy combination of exercises..! madness!
They were great guys and I learnt a lot of great stretching and warm-up exercises but talk about over complicating the shit out of training for the sake of it!
At 56 I'm finally gaining the muscle I never could in my long past. Mike Mentzers method is what got me going. Its simple really. Train to failure, in good form, always increasing the weight, IF ready, with proper rest in between. I think diet has to be tailored a bit to each person and get plenty of sleep/rest. When I married my wife i weighed just 130 pounds when I was 34 years old. Now I weigh 170 and at 5'8 that is actually a decent amount of muscle if you have a flat stomach as I do. The best part is being muscular at 56 while most men have pretty much let themselves go. My wife loves it. She is my driving force. She gropes my pecs all the time where once... there was nothing. IAM on testosterone therapy treatment I should add and have been since 2005.
However even on TRT I was unable to get any real gains. Guess i just could not put it all together what I needed to do. I'll always be grateful for stumbling on Mike Mentors youtube videos.
Rest in Peace Mike !
Great story! I'm new to Mike's methods. Do you train to failure every set? What rep range? What split do you use?
@@michaell1425
Its been hard for me to get away from the 4 days split working out on Mon. Tues.Thurs. Fri. Mike Mentzer talks about working out every 72 hours meaning if you work out on Monday, your next workout is not until Thurs. What I did was go to working out Mon. Wed. Fri. As the weights increase, and yes I do it to failure, the gap between workouts increases. It HAS to. I mean if you go from 75 pound dumbbell presses to 80 pound and you are quivering, in good form, to eek out that last rep, you really just put your body through the grind and your nervous system and that muscle need time to recover. HOw much time? I believe you must play that by ear. When your muscles are no longer sore is not always the best indicator. YOu should be feeling energetic again.
As far as reps? My warm up set, imo, can be anywhere from 8 to 15. Its just a warm up. The superset however( the train to failure set) is where the magic happens. Since you are lifting to failure (in good form) that one can be anywhere from 1 rep to 15, becasue sometimes we put too much weight on or not enough by accident . If I can only grind out like 5 or less reps, I will not increase that weight on my next workout.
I'm still learning
Followed his style for months now, and all I can say is, it works. That “one all out set” really helped me to be stronger and leaner, but don’t forget to stretch and warm up. For everyone looking for a change, give it a go.
Dynamic stretching before training*
Very hard to retrain your brain and get your head around but the penny FULLY just dropped when I translated in terms of boxing as I'm sat here itching to train 24 hrs later.. If I put my body through a war of a fight.. no way would I think to box again for another 2 months, 24 hours is unthinkable!
@@Benny-TheFrontMan I used to be obsessed training everyday, sometimes 7 days a week straight, no rest, never got a huge result, started training 3-4 days , rest, eat, I grew, not even long after implementing his methods, Mike once said, the hardest part about it is the resistance to train right away, but once you get used to it, you’re good and will benefit from it
Got a brief routine ?
@@FrostonKk tbh, I didn’t change my routine, it’s basically PPL, compound movements, the thing I changed is the volume, I increased the intensity, but reduced the sets, so for example, I’m doing bench press, I do 3 warm up sets then go all out with last set, then the next exercise, 1 feeling set then 1 all out. Now, I don’t recommend doing it the way I do, it’s just I’m used to it, but if you wanna try it, just make sure warm up sets are just warm up, then working set just go all in (I prefer doing all out set with machines, since I workout alone, so it’s safer for me)
This also applies to cardio as well people. Too many people are out here doint cardio everyday. Its completely uneccesary. One weekly session of high intensity cardio is all you need to make cardiovascular progress. You have people doing 3 HIIT sessions a week and wonder why they are burning out. One HIIT session is all you need.
What about boxing tho?
I do one set of curls, pull ups, dips, deadlifts, squatting, every morning, and one set of each prior to boxing. And not heavy at all neither. Just my body weight. Is that too much?
@@juanraulgarza2086 Depends. I would do a few intense rounds of boxing in a HIIT style MAYBE twice a week max. It may not seem like a lot but if you are pushing the pace that is going to be more than enough. I'm also a boxer and that's what I do. 4 2 minute all out boxing rounds. Works great.
Imagine those doing crossfit and WOD
Who's gonna carry the boats?
I was making pretty good progress working out every other or 2 days, when I began resting 4-7 days it was like beginner gains all over again. Fascinating
It truly is.
The amount of strength I have encountered while doing this and recovery is far superior then when I was training 5 days a week. Mike is brilliant and thank you for posting this. I marked down this program and it works!!!
same here , i even took it to 14 days apart.
@@Bl4zik3n I would do that but I tend to go a little stir if I don't get in the gym often enough. I absolutely love training
@@magnithorsson2154 thats the hardest thing is not being able to go into the gym, love being there and training seeing hot girls haha but I know more rest really does help. Doing mon- chest/shoulders, wed-legs and friday-back. 5 days made me sick this last week from overtraining
We've all heard not to train the same muscles without two or even three days rest between sessions but I have not ever before heard that 𝘢𝘯𝘺 training of 𝘢𝘯𝘺 muscles in-between this rest period can be detrimental to muscle growth. Hmmm, I'm gonna try this myself
I discovered this through trial and error. Was forcing myself to stick to a PPL split, training every other day and felt bad when I took a 2nd day off. Later on I just said fk it and took even 3 days of rest at some points but felt great when hitting the gym again. Consistently put 5kg on every lift every week, just by resting enough.
Oh wow
I have had similar results. Amazing really, less but more intensive, heavier sets
Do you still do ppl split though?
@michaell1425 Yeah, still my fav split for growth. I've done full body calisthenics before, which wasn't the best for growth, but I got super fit and pretty strong for not touching weights at all. As Mike said, Heavy Duty is the best for natural lifters. It also helps a lot with connective tissue if you're ever gonna go supraphysiological and want to avoid injuries.
@@kkech1 Thanks for the reply. Do you mind sharing more about your workouts. Do you only do one set per exercise? What rep range? To failure or beyond failure with drop sets, rest/pause, etc.? How do you warm up? And do you take 2 days off after every workout? Or more?
This is wonderful information as Mike explains it here. I took three days off this time instead of two days off. Like he said. Recover. Come back stronger. It is true. Thank you for sharing this information with us
I’m 20 and this just blew the roof off my lid
I trained all body groups in a 3 day period each week, and I wouldnt be able to walk without pain for at 2 to 3 days after leg day. I went from 160lbs at 6'1 to about 205 in the span of 3 years with a 34" in waist. The recovery was instinctual, but three no-nonsense workouts were done each week. I didnt take drugs, but did consume a high protein, medium carb, low fat, and vitamin mineral and amino acid supplements.
How did you split your week? Workout -rest-workout-rest-workout-weeked off for example
@@kostantinieronimakis2480 Hello, M W F, and make sure legs is the last day, as other duties may be incumbered greatly due to soreness.
@@saltmaker5353 Hello, Mon: chest/tricep, Wed: back/bicep, Fri: legs/ forearm. No food for 3 hours before the workout, 40 grams of protein from a bar or drink immediately after the workout, as well as three additional meals with 40 grams of protein each spread out throughout the day, and with at least 3 hours digestive time in-between meals.The rep range is from 12 to 6, and the principal of the workout varies from supersets, quick pause, and fast and slow movements to target the fast and slow twitch muscle fibers.
@@gregmaggio5217 man that all sounds like overtraining and not enough recovery.. and fasted weight training? madness! but if that worked for you then your genetics must be good.
That’s sounds great tho. When did you do your shoulders?
I wish i heard this 20 years ago
Im 37 now with lots of injuries n now when i reduced training i gain more and feel fresh
No modern camera can capture that iconic sweaty gloss seen in the 70s and 80s; that alone is art. I've powerlifted for 15+ years but my respect for bodybuilding grows daily and I've used many bodybuilding movements in my lifts the last few years. I love food and good beer so I will never achieve "the look" even when I dieted down and got lean (240lbs; I usually sit around 285-300.) Never forget the legends like Mike.
“You gotta be careful with this stuff”
That hit hard!
This is exactly what I needed to hear. Thank you!
You’re welcome.
I'm back to training push, pull, legs on a 3 day a week program. Monday-pull, Wed or Thurs-push, & Saturday-legs. Training each bodypart only once a week making great progress!
I prefer something more intense, might just be my young age though.
i agree with your program the only difference is i train each bodypart once every three weeks. ie i do push on monday. rest a week till next monday and do pull, rest a week till the following monday and do legs. so on and so on and so on. works well for me.
@@trinihammer Outstanding. As Mentzer told us...not more, not less, but precise is best. Only each individual trainee knows what their precision will be.
@@americanthaiboxer7224 mentzer's motto train INTENSELY, BRIEFLY and INFREQUENTLY.
Same here. I trained every body part twice a week for the last 3 weeks and my joints don’t like it. Going back to what you just described
I definitely learned a lot tonight. Thank you for both for the wisdom and this channel. Thank you so much
You’re welcome, Ashton. Glad you like the content.
Kudos for the disclaimer about photographers at the beginning, they are real MVPs that nobody remember.
I been training every 3 days and I feel so good to train again and if I still don’t feel right I’ll take another day and go then the system works and I been seeing very big changes in my body and mind doing this
How's your split? Like legs rest 3 days then arms rest 3 days and so on?
@@sumecares5628 Monday chest , 2 days off then Thursday back 2 days off again then legs then 2 days off shoulders and arms and on off 2 days, I do cardio for 45 mins outside on the track
@@vinnycantone90 i do a routine like that but with no days off in between. Would it be clever to train groups of muscles like chest & back, shoulders & arms, leg day or other split? You would be hitting those muscles more often
Concerning heavy duty or high intensity training, whichever designation you prefer: when one reaches 50 or more, I know from experience that "more is better" when it comes to rest days.
you are right. i'm 60 years old. i do push, pull, legs workout. on monday i do push, rest a week then on following monday do pull, rest a week then on following monday do legs. therefore i work each bodypart once every three weeks and i'm developing new muscle.
@@trinihammer Speaking of Dale's: Dale Adrian was the 1975 AAU Mr. America.
@@drbonesshow1 i know, unfortunately i am not dale adrian
@@trinihammer Which is good because you'd be 72 not 60.
It's definitely knowing your body and knowing where your intensity levels were at from your prior session.
I love working out, and I love learning more too
I have problems with black & white thinking and taking things to extremes. I am so happy to have found the Mentzer's material on this channel! I had never heard of H.I.T. before and all this makes so much more sense then whooping my own ass everyday never making progress and always quitting due to soreness and etc. etc. Did my first H.I.T. w/o this morning and am excited for what the future holds! I'm being very cautious as to not overtrain, starting with "sensible" weights and seeing where to go from there. Kudos to you and the other guy that posts these!
Menzer's approach is very flawed, you need some decent intensity and decent volume. There's a reason why nearly no one uses his extreme approach.
@@djo-dji6018 thanks but doesnt seem extreme to me
@@djo-dji6018 Except Dorian Yates , 6 x Mr O
Skipping rest days now days became like skipping leg days before
Hello John Little, I have discovered Mike Mentzer a few weeks ago and I must thank you for all the inspirational content. Just so you know how much impact you have, you have inspired a 20 year old from Germany :)
Thanks for the kind words. I'm glad you are finding the content of value.
@@HEAVYDUTYCOLLEGE I would also like to read about Mentzer, which book would you suggest to read first?
@@squidford8934 i am gonna be ordering his book high intensity training the Mike Mentzer way
@@squidford8934 "The Wisdom of Mike Mentzer" would be a good start in my opinion.
@@HEAVYDUTYCOLLEGE Thank you for the quick reply, I believe you are changing lives for the better.
Age 58 here, this is the cycle I use. Each workout is done once every 7-10 days. One set per exercise. All sets taken until failure and sometimes beyond. All reps done slowly under control, no jerking or whatever
WORKOUT A: belt squats (1 set), lat pullups (1 set), dumbbell* pullovers (1 set)
(wait 7-10 days)
WORKOUT B: belt squats (1 set), parallel bar dips (1 set)
(wait 7-10 days)
WORKOUT C: parallel bar dips (1 set), lat pullups (1 set), bent-over rows (1 set)
(wait 7-10 days)
WORKOUT A again......
-- Parallel bar dips are done either with bodyweight or by adding 100 lbs extra weight.
-- Lat pullups done with bodyweight only.
-- Belt squats done with 200 lbs (failure at 15-20 reps, depends on rep speed... which is always slow but some days slower than others.
-- Bent over rows done with 200 lbs (see below) using a triangle bar for gripping
-- All exercises done alone in a crude home gym. * No barbells, plates or dumbbells. My "plates" are old auto tire rotors that are bolted together and weigh between 70 and 100 lbs. The 200 pounder is 4 rotors bolted together. Think crude, archaic, fred flintstone, redneck.... and you got it. But weight is weight, 100 pounds of chrome plated steel weighs the same as 100 lbs of goose down.
Many thanks to John Little for his work here on UA-cam.
How long have you been doing this and what progress have you made in strength and muscle gains?
@Mr Wolf what I wanna know too
Uhm how do you go beyond failure?
Is 1 set really enough for 7 - 10 Days of rest? Seems too little?
He actually makes sense when you think about it!
I needed to hear this because I was wearing my body out overtraining on consecutive days.
Thank you for the videos, John!
You are such a loyal friend of Mike!
Very helpful in sight.
John, if you could make a playlist or a timeline of his videos that show his change in theories on heavy duty. I pretty much know what his thoughts were towards the end but it's just interesting because in this video he says how he realizes how heavy duty is much more intense than what he originally thought it out to be as in when he compares it to his sunlight on someone's skin
That's a great suggestion. I should do this. I'll do my best to get this done sometime over the next month or so.
Man, I wish I was open to this years ago!
I do push-pull-legs-rest with high intensity and it seems to work very well. Think I enjoy the gym too much to only go 1-2 times a week lol
Facts
Hello .
I do push pull legs too 4 days by week. but style heavy duty.
Only one group work two times by week.
i think mike is on to something here. i used to be a 5-6 day a week guy. i cut down to 3-4 and it seems like im growin way faster and i have really good pumps more often
I never forget the time I was going hard almost every day straight and then ended up resting for almost a week due to having a very busy week. When I got back i was increasing weight to almost every exercise with every muscle group atleast by 20lbs ..it was amazing. Im trying to stick with doing that regualry but the mental part of losing gains keeps causing me not to rest like that again since I rested cause I had no choice but funny noticed the dramatic change in strength when I did it. What sucks is since Ive been going on that almost everyday streak again ..I noticed I couldnt increase weight that much on a regular basis. Its a mind fk issue I have to get out of losing gains when rest like that every now again will give you the gains youre looking for
But do you think it's optimal for hypertrophy? And you'll have to spend more time in the gym on those days than usual
20 pounds? Cap.
@Raphy D You can think what you want fam. I know that was something I experienced and it lasted for a little while.. later haven't felt as strong like that again because I went back to my normal routine resting 1 or 2 days here and there. In other words if I wouldve known from Mike then what I know now.. im sure I wouldve def been increasing in weight and size at a faster rate. It was like a boost my body experienced from a full recovery which it has never experienced. I didnt know then how I was able to do that but now it makes sense learning from what Mike is explaining.Look at it like all those times I went hard almost every day for years ...I wouldve been increasing in weight faster if I rested long enough. In other words.. that 15 to 20lb weight increase is all stored up from all the rest I didnt take and wouldve stuck naturally if I did rest.
@Ricardo Campos Well it probably is if it worked for Mike and others who followed his program. I just know that I witnessed for a moment after resting that long that my strength increased and probably wouldve been increased to that level if I rested that long on the regular so I can only imagine the same would work focusing on growth. The more weight .. the more you would grow. I feel either way if you rest long or not .. you will still see gainz as long as you give your body rest period it's all about which program give you results at a faster rate.
You won’t lose any noticeable gains within a week brother
I've been working out for 25 years and I can confirm this sounds 100% correct.
For about 8 months I did the Body by Science Big 5 once a week. Recently I was noticing I was absolutely wiped the rest of that day and the next. I cut back to doing Upper one week, Lower the next. I feel better, I go harder when I do workout, and I'm noticing more strength gains. This whole thing is wild. I'm also 53, being an old man is certainly a factor. HIT/Heavy Duty, whatever we call it, has by far been the most effective system I've ever done.
Good points, Lance. As Mike pointed out as we grow stronger, our training requirements change, and the demands placed upon the body must be compensated for it. Good on you for determining that on your own.
Old at 53? No...im 50 this year and i AIN'T old!
@@dwade6322 I guess I should have put "old man" in quotes! In truth I feel better than I ever have. Not better for my age, but changing what and when I eat, this kind of strength training I a have more energy, lower body fat than at 30. Oh, and my asthma has gone away(or at least way way down).
Mike recommended:
Monday: chest and back
Tuesday: off
Wednesday: off
Thursday: shoulders and arms
Friday: off
Saturday: off
Sunday: legs
How would he recommend incorporating core workouts and cardio?
Here is what he had to say about that:
ua-cam.com/users/shortslY67H04x8wQ?feature=share
i would say overtraining (by overlapping) is mostly caused by too many sets in one workout. if you do 3 sets of chest, you might be ready in 2 days, if you do 6 sets, you might need 3-4 days.
72 hours is spot on for most people.
Very hard to retrain your brain and get your head around but the penny FULLY just dropped when I translated in terms of boxing as I'm sat here itching to train 24 hrs later.. If I put my body through a war of a fight.. no way would I think to box again for another 2 months, 24 hours is unthinkable!
Results are what count. Unless you stimulate growth, waiting longer won't help, and over-training will necessitate longer recovery but without steroids won't facilitate progress.
These comments about 'feelings' are dismissed by Mike in other contexts. You have to change the training protocol according to your intensity need, to achieve consistency, not be governed by how you feel.
Most people's body clock works on a circadian rhythm of around 24.2 hours; this should be the basis for recovery and growth. The more times one can complete the stimulation, recover, growth cycle, the faster progress will be.
Thanks for your post.
@@HEAVYDUTYCOLLEGE You're welcome John.
Mike was a fierce competitor; plagued by people wanting to see him fail.
For a novice, having undergone a breaking in period, just one normal set per exercise is sufficient enabling another rep within two seconds, and a final rep within three seconds. This measuring and standardising of training enables optimal progress. If Mike had been able to trust his trainees, this would have taken the guesswork out of what is the ideal protocol for them.
For an intermediate trainer the intensity will need to be increased by use of other HD techniques such as pre-exhaust, forced-reps and negatives. Or, you may introduce a rest-pause between reps of just, say three seconds, with a final rest-pause of even longer. You may be able to progress by reducing the rest-pause to just two seconds between reps at the next work-out, maybe finishing with a final rep after a three second rest-pause again.
John Little has a line in Body By Science and it goes something like, “The disinclination to train hard is the first sign of overtraining.”
That really resonated with me.
If I’m not totally motivated/excited to go to the gym and work out to failure with super slow protocol in reasonably strict form, then I need more rest. I typically do 4-5 days between workouts, some variation of big 5 (with some isolation exercises like curls, because let’s face it, gotta do barbell curls!!)
I really enjoy listening to these views and how much it has changed my viewpoint on how and when to train. Even though mike has passed in its refreshing to hear challenges against the status quo
i'd felt instinctively this was the case but didn't like to let down training partners by not training several times a week.
In 84, as a young 13 ywar old boy working 3:30 ata Tae Kwon Do school that got the 12 Natilus machines.
I was absorbed into the books & recording that the company put out,
& Mike taught on many of the videos.
LIKE EVERY ALL GENIUS ...
HE GONE VER EARLY !!!.
MIKE MENTZER WAS IS AND WILL BE ... A SPECIAL BODYBUILDER !!!!. A DIFFERENT !!!
AND DESPITE EVERYTHINGS ... A PRIVILEGED BRAIN !!!!. 🏆🏅🏅
I’m going to try this approach
He was correct about rest time ? Wish i had listened to him instead of the Arnie advice . Ahead of his time interesting person and sad he died young .
Those "days off" for me are active recovery days. HIT training is definitely no more than a three day a week thing. Nowadays we have more information at our disposal but his methods are definitely foundational to my workout style. Getting more out of less and going for more sustainable body building
I agree. i tried 4 days a week (4 day split) doing high intensity and it was too much.
The problem with our society today is we tend to champion hardwork and demonize rest/sleep
Not only in sports but also in our work and studies.
Invaluable stuff.
Definitely i am going to try this from tomorrow ... being on pain all week it just stupid
MM sounds brilliant.
Brilliant guy.
Yeah good luck on this rebranded channel my friend from me,Bucky 👍
Mentzer is great
Thank you for sharing
Its best to WAIT, AT LEAST 96 hours, or in other words, 3 to 4 DAYS later, to work that same muscle group AGAIN!.
Agreed. And you also have to consider muscles which are used indirectly whilst training other muscle groups 😉
I give a body part 7 days inbetween workouts, and rest a day inbetween workouts.
@@SeanPatrickFitness what does that mean. Can you please explain?
@@kenhalperin3195 I hit Mon - Chest / Shoulders Wed - Legs Fri - Back , than 2 days off on the weekend. so each muscle group is getting 7 days from the last time it was hit and i give a day inbetween each workout to give my Nervous system a day to relax and recover before i stress it again
@@SeanPatrickFitness Unless you're a very advanced trainee, or on anabolic steroids, what you're doing is absolutely counterproductive. More frequency will always be more beneficial than your bro split
Can you imagine....these were on record for over 40 years and we were blinded by the Arnold's and Ronnies...a s s holes
i think the makers of supplements tricked everyone into working out everyday and then claiming the supplements gave u recovery or gave u strength or energy and really just workout less is all u need
Bill Phillips and Mike Mentzer !? Wow.
I tried to do one of these workouts just with bodyweight and a little bit of isometric contraction which I know he did because isometric and concentric are stronger than eccentric contraction. Honestly it's been a whole day, I don't feel "sore" but I have never had this mind muscle connection feeling where I feel like I have a pump in the muscle or whatever still but only to my nervous system
When I lifted weights I would have harder time dealing with heavy things at work. While switching to total calisthenics, it makes everything else seem lighter. How ironic. Never felt better and never going back to heavy weights
I find doing legs first then back ,chest , triceps and finishing with biceps and hit all to failure. Than i rest 6-8 days then hit hard all over agian .
@@reality-winner5759 better
so the issue is that people often train more than they needed to build muscle. But often I see people working out 6 days a week.
Correct. But since everybody has a different tolerance for exercise, what other people do is irrelevant to what you do.
I take 1 week off. I used to take 4-5 days off previously but it didn't help for over 1.5-2 months so I'm taking 1 week off and instantly seeing effects every workout.
But I'm lacking incline bench strength
And all we heard back in the day was Arnold.This guy perspective on bodybuilding is very interesting compared to arnold's training twice a day.
Bill Phillips.......man, don't hear about him much anymore but Body for Life was huge in its day
Honestly throughout my years of lifting bro splits have given me the best results.
I've been using heavy duty for 15 years, I train grapes once every 12 to 15 days. It's been working for me for years
Oh man. I always thought I was lazy, but turns out I was just smart.
Always made best gains hitting each muscle no more than once per week
So I used to lift weights and it would make harder to deal with heavy things at work. But when I switched 100% calisthenics, it made everything else at work easier to deal with. How ironic. I’m perfecting my total body calisthenics workout program for myself. And I have found that balance is key. You need to be equally strong in all areas of the body so that your body can perform its best complimenting each others’ muscle groups. It’s like what Mr. Miyagi says. So true. And for my legs I only jog stairs and my legs have never been stronger. I train for endurance. It’s a balance of all in one. And… I’m gonna implement Mike Mentzer’s knowledge of how much to train and how much to recover into my own lil personal program, bruh I’m bout to be the next Krillin atleast
Hm, interesting! This 72h - 96h routine was never my way of training, at least I can give a shoot. Chest and back are totaly opposite muscle that why he said that this muscle group should be train together.
At 2:10, the dude is strapped in like he’s about to pilot a 747
That's Boyer Coe.
Hello what is your opinion on a full body one set workout? For example the following for 3 days a week with a rest day in between
• Compound Leg Exercise (e.g., Squats or Leg Press)
• Compound Chest Exercise (e.g., Bench Press or Dumbbell Press)
• Compound Back Exercise (e.g., Barbell Rows or Lat Pulldowns)
• Compound Shoulder Exercise (e.g., Military Press or Dumbbell Shoulder Press)
• Isolation Bicep Exercise (e.g., Barbell Curls or Dumbbell Curls)
• Isolation Tricep Exercise (e.g., Tricep Pushdowns or Close-Grip Bench Press)
• Abdominal Exercise (e.g., Plank or Hanging Leg Raises)
My body surprisingly recovers within 2 days and then I go back and sometimes when I go all out intensity it's usually 3 days
Do you recommend HIT for a teen as they can have they ability to recover faster because of hormones.
Yes, Heavy Duty training is fine for teenagers.
I have been overtraining for dam sure I have started doing this last few weeks and felt allot better i am really sleepy on my off days so I am assuming that's normal because I am training hard
Same. I learned to use more intensity, but longer rest in between. I'm actually gaining muscle...finally!
Just subscribed notifications bell on!!!
Welcome aboard!
WISDOM
Would have loved to see a convo between MIKE and PEANA?
wish i knew that before i brought myself to the brink of death lol
Great video sir, one question tho, how many (working) sets per muscle group are we talking about here? Per training
One set per exercise and no more than two sets per muscle group.
If I want to focus on building my legs, would it be possible to build legs twice a week and then have 1 day where I put in chest, arms, back and shoulders? Or would that be too much?
My main concern is how to deal the the systemic fatigue, I learnt from Mike Mentzer that if you feel tired it still isn't a good idea to workout a muscle even if it is fully recovered from the previous time it was stimulated.
So I'd like to do legs more often, but I don't know how to tell if I'm overdoing it just generally on the system.
I was thinking I could do legs every 4 days, but go easier on the first one and do chest, arms, back and shoulders on that same day but hard, and then go really hard on the legs again 4 days later but without chest, arms, back and shoulders. That way I have 8 days for the upperbody to recover and the first load on the legs might have had a chance to recover by the second intense load on the legs comes about. And then because the second load on the legs has less to deal with systemically it might be able to recover fully come the fully body workout day comes again.
The other option I was looking at is to train legs once every 7 days, and train upperbody once every 7 days but either 3/4 days after the leg day depending on energy levels. I will also not train upperbody to complete failure so that more resources go to building the legs.
Can anyone recommend what is best? I'm extreme ectomorph body type if that has any influence on what I should be doing?
I just don't know if that will be enough though to build muscle quickly.
I am going to start this type training next week.
All upper body on Monday and Friday. legs on Tuesday and Saturday.
When you stop hurting 💪
it's hard because a week has 7 days, not 9 or 6. so ya gotta choice 2 days a week or 3, or just every three days no matter what day it is and have no synergy with the rest of the world.
I always thought I can train 1 day, arms n shoulders, next day, legs, rest 1 day. Then do chest n back following day n then cardio/mat workout. Rest next day. No wonder I wasn't seeing much in results n felt weaker. I blamed my age but maybe that routine didn't help either? I'm 59 yr old female who likes weight training. To lose fat n get stronger is my goal.
John could you let me know what is the 2nd leg workout looking like in the 4 way workout split? accordingly to heavy duty 2?
workout 1: check & back
workout 2: legs (leg extensions, leg press, leg curls, calf raises)
workout 3: delts & arms
workout 4: legs ( ? )
Leg extensions, squats (preferably in a Smith machine), standing calf raises.
@@HEAVYDUTYCOLLEGE thanks! so the 2nd leg workout is shorter
@@beatbaker7420 Actually, in Heavy Duty II, they are the same volume as there are no leg curls in the leg workouts in Heavy Duty II.
@@HEAVYDUTYCOLLEGE much thanks!