Doing heavy duty 1 set for 2 months now, the strength and size gains are crazy. Working out for 14 years now but the past weeks i grow like i did in my first months. This method is a blessing. 🙏
Question please, would this be considered one set,, rep out on bench press to near failure, limit rest to very minimal, like enough to just catch your breath (20-30 seconds) and continue until absolute failure?? Thanks in advance
@Donald-n5k Any pause you take during your set will reduce intensity and thus require you to do more reps (i.e. more volume) to reach failure. However, I wouldn’t worry about a few more reps. Also, the first cluster of the set might serve for you as a warm up that prepares you physically and mentally to really go to failure. And btw, there are many instances where you see Mike and Ray pause between their reps and thus not have continuous tension on the muscle.
Makes a lot of sense. Too many people think the more hours and sets they put into the gym the better, whereas it' should all be much quicker and simpler... We like over-complicating everything
If you're a beginner, it seems logical. The key word here is *seems*. Before I started lifting, I also believed that the more time I put into the gym, the better results I would get.
@jimaldo7715 Agreed. It need not be complicated. At 51, I am training once every 4 days on a very simple push/legs/pull/legs protocol with 3 work sets a session and all work sets to at least positive failure if not beyond.
@@Black-Circle again, the answers are there. Heavy Duty applies globally in terms of exercise selection. However, Mike explicitly states that deadlifts should not be taken to failure for safety. Lastly, you mentioned "2 sets max" (which Mike never said); multiple sets are only prescribed as warmup sets plus the work set to momentary muscular failure.
Everyone at my gym that i know laugh at me when i just do my set and move to the next exercise and do my set and 30 minutes later i say "ok im done buy everybody 😅 i try to explain them but they don't believe it works.
Let them waste their time and energy spinning their wheels and going nowhere. You will make both progress as well as save time and have an actual life outside the gym training correctly heavy duty style.
I do a PPL, day off and repeat.. 2 exercises per body part, sometimes 3, and 3 sets, sometimes 4, I get a full 72 hours for recovery and my workouts average 45 minutes, 59 years old, retired 101st airborne army, I swear I'm in just as good a shape as I was years ago, probably even better because I am not close minded ... I listen to people more experienced than I am, even if that is coming from a 21 year old young man,, thanks for sharing this
are you guys still doing 1-2 sets on isolation movements? or should you keep it to 3-4 sets. i.e bicep curls or lateral raises...or tricep push downs....
One set, increasing the intensity with very brief rest pauses towards the end of the set. Superset where appropriate, for example bent over lateral raise followed by side lateral raise.
I do more sets on laterals and biceps in isolation because I don’t go heavy, but only one or two sets for heavy compounds. I also do multiple sets of chin ups or pull-ups because it’s a calisthenic and I really don’t like most back machines
Guys I've never been to the gym and now i am about to hit the gym from now on what's your suggestion about me starting with Mike's routine? Should i start with HIIT or should i train everyday for a couple months and tyen go for HIIT , please somebody give me an idea
You mentioned HIIT (high intensity interval training), which is not Mike's program (good for the legs typically and the cardiovascular system, but not necessarily for maximum strength and size). Use Mike's "Ideal Routine" to start, with three days off in between training sessions. As you grow stronger, add another rest day or two between workouts as needed (go by the data in your training journal).
The training principles (philosophy) could: low-intensity/long duration (distance running) versus high-intensity/brief duration (sprinting). In fact, Mike makes this point in some of the other videos on this channel. Both activities are polar opposites and thus require that the training be in line with the goal. However, both activities must understand and make use of intensity to the degree that they train at all (one low intensity, the other high intensity).
@@HEAVYDUTYCOLLEGE what I mean is that say for example you ran 5k only once a week as a best effort and that's all you did. Do you think you would have greater results than doing 3 runs a week at lower intensity?
@@Thebestoneintheworldha I’m sure it would depend on the individual but, to be honest, running a 5k isn’t what Mike was focused on, so any extrapolation would be experimental at this point.
@@HEAVYDUTYCOLLEGE yeah I aim to explore it and document it for UA-cam. The same for sprinting to see the effects of multi versus singular sessions a week. With endurance I think multi sessions may help with lowering bodyweight giving a slight edge over singular session. As for sprinting I once knew a guy which trained on average once every four days and ran 11.1
Doing heavy duty 1 set for 2 months now, the strength and size gains are crazy. Working out for 14 years now but the past weeks i grow like i did in my first months. This method is a blessing. 🙏
Same only a month for me and I have already leaned down and retained my weight I love it
Question please, would this be considered one set,, rep out on bench press to near failure, limit rest to very minimal, like enough to just catch your breath (20-30 seconds) and continue until absolute failure?? Thanks in advance
have you considered doing no sets at all?
Natty?
@Donald-n5k
Any pause you take during your set will reduce intensity and thus require you to do more reps (i.e. more volume) to reach failure. However, I wouldn’t worry about a few more reps. Also, the first cluster of the set might serve for you as a warm up that prepares you physically and mentally to really go to failure. And btw, there are many instances where you see Mike and Ray pause between their reps and thus not have continuous tension on the muscle.
Makes a lot of sense. Too many people think the more hours and sets they put into the gym the better, whereas it' should all be much quicker and simpler... We like over-complicating everything
If you're a beginner, it seems logical. The key word here is *seems*. Before I started lifting, I also believed that the more time I put into the gym, the better results I would get.
Also, keep in mind that this "over complication" of physical fitness was/is also propagated by the fitness industry itself.
@jimaldo7715
Agreed. It need not be complicated.
At 51, I am training once every 4 days on a very simple push/legs/pull/legs protocol with 3 work sets a session and all work sets to at least positive failure if not beyond.
Mike ❤❤❤❤
These are PRICELESS!! Thank you.
Glad you like them!
Immortal mike
superb video. nails it!
Glad you think so!
@@HEAVYDUTYCOLLEGE any advice for isolation movements? how many sets are we pushing it for bicep curls or triceps?
@@Black-CircleMike answers all your questions in the other videos...
@@jimaldo7715 I haven't found any specific on the sets for say shrugs or bicep curls.... 2 sets max he said? cheers.
@@Black-Circle again, the answers are there. Heavy Duty applies globally in terms of exercise selection. However, Mike explicitly states that deadlifts should not be taken to failure for safety. Lastly, you mentioned "2 sets max" (which Mike never said); multiple sets are only prescribed as warmup sets plus the work set to momentary muscular failure.
❤❤mike
Everyone at my gym that i know laugh at me when i just do my set and move to the next exercise and do my set and 30 minutes later i say "ok im done buy everybody 😅 i try to explain them but they don't believe it works.
Let them waste their time and energy spinning their wheels and going nowhere.
You will make both progress as well as save time and have an actual life outside the gym training correctly heavy duty style.
Same brother I love this method and it's working fantastically
I do a PPL, day off and repeat.. 2 exercises per body part, sometimes 3, and 3 sets, sometimes 4, I get a full 72 hours for recovery and my workouts average 45 minutes, 59 years old, retired 101st airborne army, I swear I'm in just as good a shape as I was years ago, probably even better because I am not close minded ... I listen to people more experienced than I am, even if that is coming from a 21 year old young man,, thanks for sharing this
are you guys still doing 1-2 sets on isolation movements? or should you keep it to 3-4 sets. i.e bicep curls or lateral raises...or tricep push downs....
One set, increasing the intensity with very brief rest pauses towards the end of the set.
Superset where appropriate, for example bent over lateral raise followed by side lateral raise.
@@Starbreaker2012 thanks
I do more sets on laterals and biceps in isolation because I don’t go heavy, but only one or two sets for heavy compounds. I also do multiple sets of chin ups or pull-ups because it’s a calisthenic and I really don’t like most back machines
Guys I've never been to the gym and now i am about to hit the gym from now on what's your suggestion about me starting with Mike's routine? Should i start with HIIT or should i train everyday for a couple months and tyen go for HIIT , please somebody give me an idea
One session a week 7 sets, one for each body part. You'll see progress weekly
You mentioned HIIT (high intensity interval training), which is not Mike's program (good for the legs typically and the cardiovascular system, but not necessarily for maximum strength and size). Use Mike's "Ideal Routine" to start, with three days off in between training sessions. As you grow stronger, add another rest day or two between workouts as needed (go by the data in your training journal).
"perceptially limited"
This is what happens when you can actually use your brain
💪💯
Shit, tell my tennis elbow that infinite recovery is possible.
If Mike could only see the abysmal dumpster fire the bodybuilding/fitness industry have become.
I suppose in different ways it was a "dumpster fire" during his time, too
Hell, imagine Arthur Jones reaction! I've thought about that particular thing before. Lol
Does anyone think this training philosophy could be applied to sprinting or even distance running?
The training principles (philosophy) could: low-intensity/long duration (distance running) versus high-intensity/brief duration (sprinting). In fact, Mike makes this point in some of the other videos on this channel. Both activities are polar opposites and thus require that the training be in line with the goal. However, both activities must understand and make use of intensity to the degree that they train at all (one low intensity, the other high intensity).
@@HEAVYDUTYCOLLEGE what I mean is that say for example you ran 5k only once a week as a best effort and that's all you did. Do you think you would have greater results than doing 3 runs a week at lower intensity?
@@Thebestoneintheworldha I’m sure it would depend on the individual but, to be honest, running a 5k isn’t what Mike was focused on, so any extrapolation would be experimental at this point.
@@HEAVYDUTYCOLLEGE yeah I aim to explore it and document it for UA-cam. The same for sprinting to see the effects of multi versus singular sessions a week. With endurance I think multi sessions may help with lowering bodyweight giving a slight edge over singular session. As for sprinting I once knew a guy which trained on average once every four days and ran 11.1
Sigh