Why High Intensity Training Wont Work For you!
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- Опубліковано 14 лип 2024
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Why High Intensity Training Wont Work For You! - Old School Mass Gain
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I've been doing HIT training going to technical failure on each set with 4-5 days recovery. I've been experiencing the most solid gains ever.
Can u specify each session what muscles and sets and reps on each pls
Same. Massive strength gains on Mentzers Heavy Duty program.
@@HadolfItler1889 too bad they didnt accept u in the art academy bro
@@DarkoFitCoach😂😂
@@JulioSanchez-qm4fl haha u have same humor as me bruv
HIT works for me, put down the phone, stop the bs and train. Most can't get into this zone.
FAX
100%
Hawshit. 🐎 💩
Truth
Ya you do your 2 sets and go home for the week 😂 lets see your physique
I started HIT training about a month ago and I have to say being a Sanitation worker this style of training fits right into my lifestyle. Being 59 years old I definitely need more recovery time and I have to say I have been seeing more definition by doing this style of training. Not looking to be a bodybuilder anymore just trying to look in shape and stay strong and injury free. I’ve done volume training for the past 40 years so this new style of training keeps me motivated. 💪
Same with me. Getting best results past 4 months doing HIT and thats after training 15 years doing everything else.
@Old Skool Bodybuilding Routines MAN What ia wrong with you, Arnold pay you :)))?
@Old Skool Bodybuilding Routines HIT is the best, loser
Congratulations for you
@@ramtrucks721If it was the best, everybody would he doing that. But i could be wrong too.
this makes me 100% want to go all out on heavy duty
61, HIT training, see constant gains…love it ! Great for avoiding injuries too !
Same here at 62.
Same here at 61. Its the best thing that Ive ever done.
I been doing Mike Mentzer hit training for 2 years now and I love it so much more then my old routine and learning from Mike Mentzer book hits training knowledge better then I could ever understand and grew like he says and how to step by step “ hit works “ Mike Mentzer is correct wish I knew this training back then
2 years? That's strange because you commented on another Mentzer vid that you recently got his book and gained 30lbs in 3 months lol You HITers are full of shit.
How much muscle did you gain in 2 years? How much do you restbetween each workout? 💪
@@godzoo18because they all got injured 🤣
I've been enjoying HIT training lately 1 to 2 full body sessions a week 1 set to absolute failure. I feel like I've made some solid gains and it fits my life and schedule
Me too. I love it
you shouldn't do fullbody on hit
@@___whateverr ,I would agree with you if you were talking about the Dorian Yates HIT program because he incorporates more volume which is why he breaks up the body parts. I’ve been doing the Jay Vincent full body 1 set to absolute failure and I’ve been doing well on it . It’s intense and very hard if done correctly. If it gets too intense then you break it up into upper and lower . I have been doing full body for years so this fits right into my lifestyle . You just need more recovery time.
@@shamrock8561 how old are u bro? I just bought both his programs so can’t wait to try them out either home or gym version or come up with a hybrid, only thing that sucks no nutrition info etc
@@giambi7777 I’m actually 59 years old. I’ve been working out for the past 40 years , I love to keep up with the latest research and try those workouts. I come from a boxing and full contact karate background and have strength trained for about 40 years so I love intense training still at my age. Believe it or not I still work for the Sanitation Department in NY and the 20 year olds have trouble working at my pace. I know I have my limitations but I try to keep my body as strong as possible and still hit the heavy bag to maintain speed and power. I truly feel like my whole body has grown especially my upper body since doing the Jay Vincent 1 set HIT routine.
All of my programs can be found below!
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Join the Old School Mass Gain Membership Program*
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What about the duck eggs plan
@@LastSyllable9 i'll start uploading soon. But brah u look 15 and chubby as hell what do u know about lifting.
Had a second baby and the amount of time I get for the gym dramatically decreased, so I’ve been utilizing a variation of HIT and really liking it. Firstly focus on “Positive failure” and if you go past it just utilize a single set of negatives. Proper rest is the #1 concern I’ve seen, constantly wanting to do more isn’t what you need.
Sometimes to be consistent that's what you got to so. Great work
I’m with you. I’ve had success with HIT principles, but Pete makes great points about the different versions of “failure”.
@@steelmongoose4956 agreed, it’s definitely what I’d call a more advanced process. You have to know your body and have the movements down. Also actually hitting failure seems more difficult if you don’t feel safe, so even asking your fellow gym goers to spot if you’re alone really can help you achieve your goal.
@@jhunscrown can you tell us ONE ethical and or moral and or logical and or selfless reason to force innocent beings against their will into this dimension of suffering and DEATH?
@@incorectulpolitic I don’t think you or weak people should. Enjoy your Nintendo switch lol.
Hit training build me more muscle in 3 months than volume training in 5 years
I’ve been doing HIT for 2 months and I’m blowing up 😂
Reps, weight, cardio a couple times a week. I look and feel better than I ever have
I did HIT with a friend for 7-8 months or so in my mid 20's. I gained little muscle. It took me a couple weeks to recover from workouts. And my strength went through the roof and into the sky. I ended up deadlifting 550 at 6'1", 185 lbs. We are all different.
I’ve noticed his routine is much more strength gaining than muscle gaining
@@raleighredinger4294he often says strength comes before muscle gain.
@@raleighredinger4294 you're mussels will not grow much larger once you have hit your genetic potential, the only thing that will increase is strength.
Im one month in HIT coming from a 5x5 (bill star) routine, which has been my main routine for 20 years, and im getting good results. I can see however, dialing back training beyond failure (which should be used sparingly Per Mentzer) because if you use those methods all the time your CNS will not be able to keep up, and youll need to decrease the frequency. The trick is to find the balance of intensity/frequency so YOU personally can make the best gains possible.
Anytime you've been training a certain way for a long time (exercises, sets,reps etc...) And change to something new you'll have results
@@billyshavers7806 sure but how great will the results be? And are they sustainable? 20 working sets per muscle would do nothing for me at the point. When i was 20 i did that, it wasnt even good back then.
Another important point about DC TRAINING is that frequency is relatively higher, as you train each muscle group every 4 or 5 days
Jay Cutler said he never trains to failure. As soon as he can no longer perform the next clean rep he stops.
Jay Cutler is a genetic freak who spent more on drugs than 70% of Americans earn a year. Do you understandand? He is the last person to ask..
I got huge when I bulked last year using hit. You have to use machines a lot but it works. I think the main reason it won't work for the every day joe is because it is extremely difficult and really painful to be completely honest.
@Old Skool Bodybuilding Bulking routines always require a diet that is more conducive to building muscle over fat loss. When I cut down, I was at 8% body fat. It's the unfortunate balance that takes place.
I love hit it's challenging but very brief.
It works no roider can understand. They can do any nonsense and grow. For a natural nature can't be rushed. And thats what genius Mentzer uncovered. And delivered to lifetime natties like me. So I could meet my genetic limit what ever it was.
Great and thoughtful analysis, Peter. Really enjoyed the video!
To be fair, Mentzer mainly advocated 5-7 day rest cycles for very Advanced bodybuilders I don't think someone who's beginning or intermediate would have that problem. Furthermore there's a misunderstanding about working sets and and warm-ups. The warm-ups themselves as a increase in weight, act as conventional style working sets, before the final set which is considered the "HIT working set" that's done to failure.
Correct. For us mortal folks, 3 days off. Then as we advance, add another day off once we cease making gains.
No he advocated it for anyone not making any progress doing useless volume. And thats over 80% of people who walk in a gym. The problem is they want to stay the same for life. And then wonder why I'm bigger than them from one workout ever 8 days. They will never learn the golden rule YOU DONT GROW IN THE GYM..
@@fender1000100 I don't think that's true as far as Mentzer advocating this for anyone, because the original HIT had a 3-4 day split, and this was a basic beginner-intermediate program. You can find the video for it on UA-cam..
@@Mahmood42978
Not all recover at the same rate. Thats the most important fact that's not been received by the masses. And the reason millions are basically wasting their time.
Great video! Thank you for this clarification 🔥🔥
Very great explanation! And very important clarifying points to help people understand the nuance. I’m glad this wasn’t just another “this method sucks” video!
Just did ur 5 day mass gainer program man. Thanks for the program. I mean, I went to the gym for the first time. I went before but that was for sport related stuff. Now, it's different, while I still do sport related workouts. But, i really felt great man. Thank you.
I came into this video rolling my eyes; however, this video is incredibly educational and, in my opinion, absolutely right. Thank you for the video.
Great knowledge, thanks for the vid man
Mike would’ve dusted this guy in a debate 😂😂😂
Yeah he doesn't understand the reason you have to rest up to 7 or more days. Isn't RECOVER. Its recovery and GROWTH. You don't grow until full recovery has taken place.
And that process is NOT GENERIC. Its unique to the individual. He is just a other volume trainer reeling in the wake of the new renaisance of interest in Mike Mentzer and HIT. And trying to do damage control.
To save his channel losing popularity.
Lee Haney would've dusted Mike on a debate
@@16ltb
Lee haney was an elite bodybuilder on steroids. His views would be null and void. Because Mike is addressing the NATURAL trainer. And as such NATURE must be obeyed. There is no ifs buts or maybes. When you aren't using steroids. There's only one way to ever reach your TRUE genetic potential. And thats HIT.
No natural has ever seen their true genetic potential without HIT not one of them. They might of got close. But never hit their ceiling. I'm 60 years old in July. And I have people asking me what I'm doing. Men half my age. Men who are so overtrained they haven't gained anything but injuries many of them. Over the last two plus years.
When I tell them I only train 30 minutes once every 7 to 10 days. They are in shock. I'm holding more muscle than them at 60 years old. Not the way it's supposed to be. But they are training like idiots. So aren't getting close to their potential..
Lee Haney had elite genetics and was on a tonne of steroids. He knows noting about natural bodybuilding. Mike was 100% correct. As a natural we have limits if you don't respect those limits you will never reach your full potential. That's the reality that GYM ADDICTS run from.
@@16ltb
No way Lee Haney trained as an elite with steroids. Had it not been for his genetics and a shit tonne of gear. He would never have grown to his full potential with his ridiculous overtraining. As a 60 year old weight trainer. I remember the late 70s when people would do set after set of pointless reps. Trying to be Arnold or Robbie Robinson.
Not understanding that the only reason they could do that was they had elite genetics. And drugs to rapidly speed recovery. I trained just like them. Sure I got some newbie gains most do. But after 22 years of training volume I was stuck in plateaus. I reasoned okay that 5 reps with 185lbs is my genetic limit as a natural. I'm not meant to go any further. In 2000 after 22 years training volume. I was given a book that would change my life. It was called HEAVY DUTY II mind and body.
I read it and when I had finished I realized WHY I had progressed no further for 20 years.
Mike spoke to the natural trainer. I started training as he advised. And not even 4 days rest would break my plateaus. So I added another rest day. Bingo. My bench, squat, curls, pullovers. All started to move. I went from 168lbs to 183lbs at 5 8" in 1 year. Most of it muscle. My bench went from 185lbs for 5 to 245 for 6 in one year. I was adding reps virtually every workout. And anytime I hit a plateau. I added in another rest day. And bamm plateau broken. Just as Mike said. As you get STRONGER the stress on the body becomes stronger. You can no longer recover in 5 or 6 days. You now need 7 or more. Every word he said in his book was coming to life in my training. And I reached the upper limits of my potential as he said was possible. At my peak I was 188lbs solid around 15% bodyfat. 17 inch arms. A 48 inch chest. 31 inch waist and 24 inch legs. When I started my arms were just over 15 inches. Chest 44 inches and legs 22.
This is why I and thousands of other weight trainers respect and revere Mentzer. He sacrificed alot of money and fame to push forth the TRUTH. While greedy scammers like the weiders told us any lies to get our money. It was all business with them.
They didn't care what happened to ordinary people. How much time we would waste with no ROI. How much money we would waste on their crappy supplements. Mike Mentzer is the truth many run from. Or do their best to try and dis-credit. Because they fear his truth. When people realize they've been lied to. They turn their back on volume and all the scammers selling crappy programs. I love watching them all trying to do damage control. In the wake of all the new interest in Mike Mentzer and HIT. He will live forever in the hearts and minds of people who seek truth over profit.
I really appreciate this one Peter. Took me a while to get my head/body around failure etc. I used to think that you had to end a rep literally shaking like a sh1tting dog! I now only go to the point where I can't 'actively' perform another rep. Last time I went all out full on failure was on calf raises and I was in so much pain for days afterwards it ruined my future leg workouts for a good 2 weeks! Saying this though...I think a lot of people need to be honest with themselves when it comes to failure: That's it, can't do another rep'..and you look at them and think 'Really...are you sure?'.
So u shouldn't shit ur self?
@@binchili all depends on what you're wearing at the time. Legging it to the toilet clutching yourself counts as HIT cardio in my book!
@@alprobert be careful,Hit cardio can be Shitty to ur gains :)
@@binchili I know...I was joking. I hardly do any cardio tbh. I do a half arsed 3 mins on the bikes when I get to the gym! 😃
Generally it isn’t advised to work through failure on leg workouts, only upper body and arms
Tell Dorian yates that, he won 8 Olympia, how many have you won ,dont knock until you've won something.
very well said 👍
Mike Mentzer' protocols are a gem and i defo feel and see the results.
Dorian won 6 Olympias and he trained with significantly more volume than Mentzer recommended.
I find that high frequency training with one very heavy set (1-3 reps) near your max at the end produces the best results. Normally for bench for mass I’d do reps of 15, 12x2, 9x2, 1x3 (85%-90% 1RM) for my working sets. I find that when I don’t throw in the last heavy set of 1-3 reps in I don’t end up optimising my results. That being said, it’s important to precede that with high volume, organise recovery between workouts and expose the muscle groups to frequent stress during the week.
How you,re going with It? How often do you work a muscle group per week?
If you are having a busy lifestyle, got kids, demanding career, you won't be able to go to gym more than 3 to 4 times a week. With traveling to gym, warm up, workout, and travel back it is easily a 2 to 2.5 hours effort. This is where Dorian's method come in play. It is definitely not low volume. The feeder / ramp up sets are still racking up volume. Also doing a rest pause or drop sets are great way to rack up volume. Another point is that attempting to go to failure (form failure) is itself probably 1 rep shy of true failure. Most won't be able to generate intensity like Dorian. So I wouldn't worry about under recovery.
can you tell us ONE ethical and or moral and or logical and or selfless reason to force innocent beings(i.e. children) against their will into this dimension of suffering and DEATH?
@@incorectulpolitic Forcing? Lol. No one is forcing anyone to do anything. In fact you don't even have to workout if you don't want to: training to failure or not.
@@morecharacterswithamix9067 can you tell us ONE ethical and or moral and or logical and or selfless reason to force innocent beings(i.e. children) against their will into this dimension of suffering and DEATH?
@@incorectulpolitic You're a child or someone else? Why don't you off yourself to be consistent, you misanthrope?
What I’ve found works is using a hybrid between HIT and standard pyramid training. Wife, kids, work, and school limit my gym time so I’m getting in 3 days a week, hitting two muscle groups each workout. I’ll start each muscle group with a compound lift, 3-4 sets, increasing weight with each set. Then for all of my accessory lifts, I do 2 sets. A lighter warm up set for 7-10 reps, not to failure followed by a heavy set to absolute failure in the 6-10 rep range. If I get more than 10 reps then I know to increase the weight for next week.
Hey Pete I love what you do for us- I noticed I haven’t seen much from you in regards to lower body- please give us some good lower body material in the near future. I appreciate you bro!💪
Thanks Ross. I have some leg content scheduled for tomorrow. Be on the lookout for that 💪🏻
Bros don't do legz
Bros don’t let bros skip leg day
I have tried both and have had so much better gains training with a little higher reps, working up to around 10 reps to failure, then doing a few sets of around 25 up to even 50 reps with really light weight. Focusing on connection #1. Been a hard gainer all of my life. When I do HIT training it feels good to push weight but my joints hurt and I am so much more fatigued. You deserve more subscribers.
I definitely recommend adding some drop sets and rest pause and static holds into your workout … and extra resting days !
what dorian did was pyramid style training, and he did several exercises for a bodypart to hit all angles, not 1 set on 1 exercise and go home, he did get pretty nice volume in the ramping sets for several exercises
He went up in weight as he got loose. He might have given 70% on those sets at the most.
He also tore muscles n was force to retire also had horrible abs.
@@dannyisjuan4706 yea
You can look up his exact training and see he did not do traditional pyramid training.
@@ryanrogers8211 he did.
Yeah, I used to do more forced reps and missing a heavy single after hitting a good one was not a huge deal, but at 62 I can't recover as well these days. Increasing intensity by decreasing rest time and training stricter has been the ticket more recently.
Injury isn't caused by muscular exhaustion, but by exceeding the musculo-skeletal system's stress tolerance by excessive force caused by moving too rapidly which causes strain on the connective tissue.
Boom. *I"d add or structural integrity
Correct. And ego lifters obsessed with impressing their gym bros get plenty of injuries this way. Trying to move weights their body isn't ready for. Often without a warm up. I cant tell you how many injuries I've seen since I first stepped in a gym in 1978 as a 14 year old kid. From torn pecs. To blown knees.
There's nothing more stupid than an ego lifter..
“Picking your battles”
Referring to HIT - this is absolutely the one best item to apply to your mindset regarding the decision to move to a HIT-style routine.
👏 Bravo
AWESOME VIDEO !thanks 💪💪💪❤
Good info bro. Very clearly explained.
I agree 100% Very well said.
I have trained with HIT for 43 years.
It goes along with my personality and I do enjoy training that way, but I do over do it. I have come to the same conclusion you describe in this video. You can definitely train to hard. You have to be very careful when you go past failure. If you really follow what Mike Mentzer says. He does talk about this often and does say not to take your sets past failure. Pick one or two body parts and train them with extra intensity and go past failure. He has guidelines for everything. Like rest pause never do more than three, only do negatives once a week etc...
Follow Dorian Yates program. Been doing it for 2 weeks and haven’t seen gains like this before. Currently bulking and even feel tighter.
Even i m experiencing the same. I gained 1 pound merely in ten days, feeling good. Initially i thought of giving it a shot for 3 months atleast. Hope it turn out to what i dreamt of
Two weeks?? Lmao why are you lying to yourself and all these good people??
@@EnigmaticAnamolytry it, I do one - two sets to warm up and a full balls to the wall set. I don’t need to lie to anyone I’m just sharing my experience
No Dorian was doing too much for a natural. Listen to Mentzer the consolidation routine with 3 exercises instead of 2. Done every 8 days put 19lbs of muscle on me..And I'm 60. When most men my age are having trouble walking from all the injuries useless volume has given them. I'm training and gaining.
i really needed this video , apricate it.
Mentzer only recommends going beyond failure in certain instances, I follow a mentzer style routine but I rest for 3 days between each workout.
Great video. Like most things, common sense and balance should prevail but we tend to always go to the extremes.
Yep train with our brains !
Recently started an UL split after doing a bro split for awhile and I really like how I’m forced to choose quality above quantity unless I wanna be in the gym for multiple hours. Since I’m doing 4-6 body parts per day, I gotta focus on the most effective exercises for me, rather than throwing a bunch of exercises at the wall and seeing what sticks.
From my experience, I saw decent gains from HIT for 3 weeks then it stagnated. Then I started back high volume pump training and the gains are better than ever. I think switching things to heavier, low volume high intensity stuff is good to let the muscles almost “forget” about high volume while preserving them with heavy weights. That way you can keep progressing.
Low volume hit can serve as a deload from high volumes. It lets you recover and come back strong 💪🏻
I've noticed it slows down after the first couple weeks myself (noobie lifter btw)
@@MostIySilent and if you rested more?
@@deanfraser419 never really tried it but I think that scientifically there are a lot better training systems than HIT.
@@deanfraser419 I'm not sure what side of the argument you are on but I don't think HIT is good or bad just different.
Good point that a lot of lifters don’t know the meaning of training to failure and beyond failure.
Majority don’t unfortunately and it makes a huge difference
Once you eliminate enhanced, gifted and teenagers, and add university, family, long hours stressful jobs, lack of sleep, stress and average genetics it makes sense why Mentzer pushed for more rest. It wasnt about strict numbers, it was about recovery and progress. He was just being realistic regarding recovery ability.
Exactly! Rest being the key ingredient ! Finding the sweet spot in regards to recovery yet maintaining consistency.
I just started and workout with mikes style and my own touch .. about 3 days a week either doing a split Monday - Wednesday or Monday Wednesday and Friday .. resting four days a week I’ve been gaining around 4 pounds a week make sure you hit your protein and get your true sleep in .. do one or two sets per lift to failure or a rep before failure .. Im happy with my progress compared to my time spent in the gym
So far you're the only one that I can totally agree with!
Overall I agree with your assessment. I do think that implementing certain elements of Heavy Duty from time to time while periodization could be a good thing. Especially when dealing with techniques that bring you beyond failure, however I don't think these methods should be used routinely, or for long bouts of time. Go ahead and give it a try when you don't have time for volume work regardless if it's for one workout, or for a week, or month. However for months on end, or a year, a higher frequency and higher volume training method is best.
I think that is a pretty blank statement. I find all styles of training work you just have to find what routine works best for you. Their are al lot of factors that come into play such as what type of work you do, your age, how much recovery time you need and how much time you have to train . I’ve tried all styles for 40 years but I have to say the Jay Vincent 1 set to failure has fit into my lifestyle perfectly and it’s a tough workout that not everyone can handle. I try to follow the latest research and give it a try and then make my decision if I think it will work for me or not.
@@shamrock8561 I think your right , when your in your 20’s you can blast your body for hours it seems , fast forward 15 20 years things just ain’t the same , and it’s all about keeping cortisol in check , cutting back on the sets but keeping the intensity and longer rest days has worked beautifully !
@@wintertime331 if you can hit both slow and fast twitch fibers on each set to failure rather than do multiple sets to get the same results I choose the safer and less time in the gym alternative. Everybody responds differently so there is no one size fits all. I’ve been doing ok with the HIT training
@@shamrock8561 agreed👍
@@shamrock8561 what's blanket about it? Maybe they could have delved into the nuances a little more but otherwise, they're spot on. Pure ignorance if you think there's such thing as "the best routine/program possible."
35y, 180lbs, 6'2", 17% bodyfat. Trained my entire life on and off. Got pretty far with Starting Strength in my late 20s. Started working out seriously and consistently since January 2023 again using 'traditional' weight lifting. Switched to HIT 3 months ago, 1 workout/week, 3 exercises/workout, 1 set each: dips, pull downs, squats. Here are some lifts before and after:
bench: 77lbs->100lbs (my chest always sucked, I suck at pushing)
cable pull down: 110lbs->176lbs
cable row: 65lbs->130lbs
squat: 150lbs->220lbs
Peter's advice is gold. I would advice to push beyond failure the first few weeks to get accustomed to the intensity and learning to push yourself. Very quickly though you should stop that and just go to positive failure.
Extrodanary body you got there bro and a nice face to match💪✌️
oh and i only train a muscle group once a week , i come back stronger, but ive noticed if i train that muscle twice a week i get overtrained and no results fast. Every workout now is 30-40 minutes and is so fun i love it (old days back in the 90's i would train hour and a half and felt horrible, my hormones were tanked)
High intensity works for me . Been training 35 years. So tried everything. I train every 3 days 😁
So train full body, rest 2 days and train again, rinse and repeat 🤔
I train once every 8 days. And made amazing progress from just 3 exercises.
I have always gone back to a year or more of HIT training to add some size and strength and it works very well for me. A lifter or bodybuilder is best served when they find the program that works for them and stays with it. Everyone is different in their response to training. The best part is that we are all in the gym doing good things for our health and our strength.
And you are the expert on this i see 😊
mentzer initially advocated going beyond failure but later changed his stance, stating that sets should only be taken to failure and not beyond.
Im 37 years old 6'3 108kg with a naturally bigger frame. HIT definitely works but i found that it made me bulk up heaps and gave me a body builder type physique. Ill definitely use it here and there when i feel like i need to build strength and size. But overall higher volume and more frequent training helps me get a leaner look and thats what im after. Its all about preference and i believe theres no better or worse training style as every method has it's own benefits/flaws. Its all about taking what works for you and customising for your body type and desired results.
100% agree. I like to go beyond faillure but my CNS doesn't. It's all about recovery in the end
So then go to failure with a 6-7 rep range, have a short rest, then do a second set to failure around the 12 rep range . 😎
Yes CNS will be shot but your solution is simple. More rest days.
Trust me Mike Mentzer wasn’t talking shit lol.
Do it more often your cns will adapt to it
@@promo130 after 2 months it was still the same
@@Housemusic90 need some time to adapt
I can train everyday going all out to failure on each set , once did 17 days in a row then took 1 day off and then started all over again
Mike Mentzer, Heavy-Duty 43ver! It works very well for me! And that’s why Mike says at least iis needed 72-96hrs rest between the sessions. I do it because I love to test and bend my body to the real limit. That’s why H.I.T. Is not for everyone! Not everyone has that mentality and mindset to train to the maximum limit. Some bodybuilders are scared to reach that point of intensity. Only the strongest mentally could perform this style.
What's 43ver?
@@binchili forever
I agree I've tried both but my best results are when I leave some in the tank and can stimulate it again in the week. Failure training can work but only briefly. Then it zaps your cns. Then you're weaker and not stimulating anything. You can still go lower volume for a small training block with heavier weight but then periodize it and back off to a lighter more moderate weight for more reps. Even doing lower volume dont go to failure.
Videos like this are needed because people hear what they want to hear not what's actually being said. Mentzer actually said to go to "technical failure" as this guy calls it. People heard "death and destruction". Mentzer only suggested the advanced beyond failure methods for maybe one set a month. Literally just one. But most of the time he said not to, even within his consolidated routine. The focus on failure isn't meant for people that "actually work for a living". They do it anyway. It was meant for the book worm, DnD, video gamer types. These people think that doing groceries is hard work. When it's clearly not.
Context needs to be paid attention to.
I do a Upper (monday) / Lower (friday)split with 2 sets and 2 exercises on every upper muscle to positive failure.Legs I do more volume with 3 sets and 2 exercises on each muscle.Works great after covid killed my gains and I have managed to get back in to 90-95% of my lifts before covid with less workouts and sets.Still training the same muscles twice per week is most optimal,but Im enjoying my journey on intensity and lower volume for now.😎💪
Me too. Just started about a month ago. I think your plan makes a lot of sense. I believe that is enough time for your upper body to rest and doing legs on Friday is a good idea. I hate when my legs kill me all week while I’m working Sanitation. I’m 59 and in good shape but my legs stay soar all week because I’m on my feet a lot. I’m assuming you do your first set as a warmup and second set to failure or do you do both sets per body part to failure ?
Yes.2 sets is to positive fail.So a light weight first and then the heaviest last.This workout has helped my recovery from covid-19 and also bringing back my old muscles after a heavy loss.More recovery and shorter/less minimalist workouts is a smart move if you have a very physical job and age catches a little up on the body😊💪
@@espendahl9719 ,I just do a warmup for my first exercise of the routine then 1 set to failure for every other exercise but I will try that because I will now try doing legs on a separate day so that cuts down my volume a little by not doing lower body in the same workout. I want to eventually try the Dorian Yates 2 set warmup and the 3rd set to failure. You have to split the body parts up into 3 workouts though. I’ll give it a shot one day but I’m really liking the 2 day a week workouts for now with more recovery time.
I have done dorians Blood and guts style on a 3 day Split.that was very good routine for a while,but the recovery was begining to be Harder and Harder for each week,so I stopped.I have mostly trained full body 2-3 times per week or Upper/Lower 2-4 times per week for many Years now With Great success😎💪
Thank you !
Excellent Thanks ❤😮😊
This may sound crazy but I am making my best gains ever training once or twice a week, HIT is for natties , enhanced bodybuilder can handle high volume just fine
What it comes down to is are you training hard with good form using progressive resistance on basic exercises and avoiding extremes in any direction. Whether you call it hit slam pow boom don't matter.
Beat the logbook, be consistent, avoid performing explosive exercises at all costs and use reasonable form, train doggedly progressively in an 8 to 12 rep range. Rest, eat a well balanced diet. That will work.
I used Mike's heavy duty concepts about a year ago... Only I couldn't wait 5 days to get back into the gym so I did one day on and 2 days off. I actually got pretty strong over 3 or 4 months. But then it plateaued pretty quick. It was good to mix that in to show myself, there were different ways to do things.
Whoa! It works but fatigues the peripheral nervous system. That’s why you can’t do it frequently, space it out and use your style in between.
I wanna make it clear that although HIT is a good way to train, that's not exactly how I train, I have my own method, but I took some ideas from Mike Mentzer like extra recovery days for faster gains, basically you come back to the gym stronger than ever from all that extra rest, the faster you gain strength, the faster you gain muscle mass
Peace, I was a big proponent of volume and frequency.. now I'm mixing it up using HIT and volume and frequency... the biggest thing is rest...the CNS can get burned out either way. The one set that mentzer proposed makes sense to me due to the fact that we work for the stimulus and gtfo of the gym. Maybe first set warmup then an intermediate set then a set thats amrap for the last one. Ill keep yall posted on my progress and good vid as always.
How’s it going?
@@giambi7777 peace. It's going well. Less volume and I've been told "you look fuller" so I feel pretty good about it. I stopped with protein shakes and actually ate more protein and look very similar. I weigh a lil more too
Also on the flip side if i wait more than 10-12 days to train a muscle again, i notice i lost some strength and size in that muscle, so once a week (every 6-8 days basically) is Perfect for me. Not saying my way is the best, its the best for me ! BTW Love your content , awesome video and channel !!
Mikes sets were rest pause sets , so that one set would end up being his top set after 3 working sets prior. Also if he was asking for 8 reps you’d fail on 3, pause, do 2, 2 more and maybe 1 more. All those reps equals like 2 minutes time under tension with his tempo. That equal to 3 sets of 10 with the last 3 reps being most beneficial so your time under tension is not comparable.
Spot on
Thanks for all the contents! Is it possible for you to provide us with some insights related to CALF training especially for those who have stubborn genetics?
my secret calve routing is as follows... and I've got supershitty calve genetics
leg-press calve raises, 10-15 reps to failure, straight to seated calve calves, 8-12 reps to failure, straight to standing calve raises, 6-10 reps to failure, straight to skipping for 30 seconds .... do 3-4 of these giant sets, 2-3 times per week; after 4-8 weeks, changing the order against and start with one of the other movements first... no reps between the 3, straight to skipping .... calves must be hammered if you have shitty genetics to grow
for me hit training works hitting multiple parts to failure then taking 4-5 days off and doing lower body and some upper isolation to failure then taking off another 3 days and repeat inbetween i do two cardio session. i have been stacking muscle this way as there is far more time to recover. I have noticed one thing though the rest days need to be fully utilised and the eating must be on point on those days.
Excellent explanation and analysis. I really like learning this knowledge as to gain a better understanding of what I can make work for me depending on my sense of direction in my training. This is very helpful
Gironda's 10-8-6-15 routine is abbreviated but has a logic behind it based on your 6-rep max and can be progressed by either performing more reps (on heavy and pump sets), reducing rest periods or adding weight.
Gironda is a legend.
Im using the program he used with kevin and i go whenver i feel rested and honestly ive seen massive weight increases in my exercises and added quite a bit of mucle in a couple of cycles
Yep , rest is the key 👍
I've been watching and listening to many of Mikes original lectures and interviews recently. He advocated for technical failure point.
Mike mentzer was a genius
Been doing HIT with a modified version ideal routine, I have gotten great gains from it and it’s been eye opening to me. Idk if it just works for me but it’s pretty valid imo
I do a variation of HIT, with great gains. 3 sets per exercise, with 15-25 seconds pause between sets. Which minimalizes the junk volume of the first reps in an ordinary set. I also extend the third set, and make it a drop set. I do this for full upper body, every 3-4 days. I do legs in the off days. But I don’t train legs very hard. I don’t want huge bulky legs.
I love how fitness influencers make BS blanket statements about fitness.
HIT training works great for many people. I have used that style of training for 5 years now, and it's the only training method that really got me to grow.
I'm a 53 year old bodybuilder and have used every training method you can think of. You just have to find what works best for you with what genetics you have.
Everybody and every body is different. Genetics play the biggest role in how much/big you will grow.
The best advice you can give someone is: Don't ego lift. Use good form; controlled movements with a full range of motion, bring the weight back slow, then explode the press or pull, flexing your muscle at the full extension and hold it for a second. 15-20 reps is ideal. At least 15 sets per muscle. Train to failure or near failure. Then rest a minimum of 72 hours before training that same muscle again. Do that, and you will grow. Don't forget your diet. That is as important for growth as your workout.
Failure takes practice. It took me a good 3 weeks to find my proper failure threshold. My motto, high intensity fallowed by complete recovery!
Same. Everyone is different. Need to find that sweet spot in the set where you dont get a sunburn (MM reference). Ive stopped doing a drop set and now just one assisted rep at the end which is perfect for me. Then 5 days rest. Getting best gains of my life.
@@ThaDonJsuan Yes! It’s crazy! No more 5-6 days in the gym and 2 hour session’s. I’m 53 and building muscle faster than I did 10 years ago!
@Old Skool Bodybuilding Routines its a fact. One good set every 7 days is optimal. Any more and you just a broscience chump.
@Old Skool Bodybuilding Routines tell that to mike mentzer, dorian yates, or countless other giants who did it.
@Old Skool Bodybuilding Routines well im done trying to convince you. I just hope noboby follows your advice as it is obviously based in a misunderstanding of physiology.
HIT style training is the best imo. My body responds very well to it. I’ve had a pass for 16 years and have tried everything you could imagine being younger. All the Supps equipment etc. will gladly post if anyone wants to try my own version of it
Dorian Yates only performed one working set per exercise but he did numerous exercises on each body part. Example on back he did 6 exercises.
Pullovers for pre-exhaustion
Close grip pulldowns
Bent over reverse grip barbell rows
One arm machine rows
Three quarter deadlifts
Hyper extensions
Approximately 9 warm up sets in total and 6 all out working sets. The thing is Dorian's 9 warm up sets will have caused hypertrophy as well as his 6 working sets so he's actually done a decent amount of volume on his back. On quads he did 3 warm up sets on leg extensions and one working set, 2 warm up sets and one working set on leg press, and just one warm up set on hack squats and one working set which is only 9 sets including warm ups which is quite low volume for such a large muscle group. He also performed 3 exercises on hamstrings with lying and standing hamstring curls followed be stiff legged deadlifts. It's interesting that he did twice as many exercises/volume on his back than any other body part, and his back just happened to be one of, if not the best in bodybuilding history.
It takes more exercises to hit back efficiently than any other body part by far. His back was insane.
@Old Skool Bodybuilding Routines He only did two warm ups on the incline dumbbell curls and one working set, then one warm up on the EZ bar curls and one working set, then straight into just the one working set of machine preacher curls. So only 6 sets including warm up sets. He had great triceps but obviously they got a lot of indirect work on chest day.
Best vid ever on hot to do HIT. Or not do it. Applause
Mike had said in his lectures that "Always have a spotter and don't do something which can cause injury" and I think what you said is almost the same thing. If we try to go beyond failure it might be an invitation to injury but with a spotter we can go beyond that point. So that's a true muscle failure when we cannot do any more reps (pause and negatives).
HIT TRAINING has worked wonders for my health and strength , been doing it now for a year full body 1 set to absolute failure - I workout 2x some times 3 x every 7 days - I will be training this way for the rest of my life
How many exercises per workout?
@@marko-182 I do 2 excersizes per body part although I some times just do leg press only and go as heavy as I can sometimes I only make 6 reps , I also don't rest at all between excersizes
That's typical of HIT - strength but not much size. Look at Jay Vincent's clients, Hilarious.
@@dtm4071 I'm absolutely not trying to look like a bodybuilder those big ripped guys are on some type of PEDS /gear to look like that- I look good I feel good I feel strong and healthy and I have great energy - and my arms grew about an inch .. with the hint of a vein pretty respectable for a 63 yr old - I'm sticking with HIT ~
If my results are typical Jay's clients are lucky to have found him !
I’ve been doing HIT for three months and gained 14 lbs by doing one warm up set and one super negative set to absolute failure with forced reps. I go to the gym 3 days a week for 1.5 hours and hit every major muscle every day and different small muscle groups as well. I have definitely modified Menser’s original ideas in his New HIT book.
Can you give us your workout? I’d like to give it a go .
Can you give a full details on your work out?
He died
Yates only trained with one working set per exercise, he did several warm up sets. And he wasn't sycophantic to Mentzer.
I think the way HIT works is on a body part split. You have enough time for the peripheral nervous system to recover and you give your joints and tendons time to recover. The central nervous system recovers in 2 hours
Sorry but that's not correct you CNS is working on splits and will not recover good
@@josephperkins4857 look it up. The peripheral nervous system is what takes the longest to recover. Days sometimes. The CNS recovers in hours.
I have tried it before and actually about to put it in my weight loss program it works but I honestly believe that you have to have a good mindset cause if focus on the amount of sets you are doing it won’t work but you do it right you’ll be glad to be finished in about 45 minutes
I love HIT/ Heavy Duty. It's works!
thank u very much
i'm 58 yrs old and H.I.T with rest pause is working amazing for me.
WIERD was wanting this take on Mentzer from someone to evaluate going forward from a site I respect and trust..and here it is cool 😎 thanks
Glad you enjoyed the video💪🏻
I use hit, but with what he says- amrap. Its awesome!
The intense bro split has always worked better for me than volume and frequency....
When you say intense bro split. What exactly does your weekly volume and sets to failure look like? Interested to hear 💪🏻
@@PeterKhatcherian Hey Pete, thanks for the content. I train every set to failure (AMRAP), usually 2 - 4 sets per exercise, and 3 - 4 exercises per body part; a total of 9-12 sets, maybe a couple more for back, and that's how I've trained the past 2.5 years for growth. When I've tried volume and frequency like you suggest on this channel, I've never really seen growth. When I go back to the bro, I grow.
@@imemailingmybrother I’d say if your hitting 9-12+ sets your actually doing a fair amount of volume which is great. Definitely more than a typical HIT training plan would call for but I think that’s a more practical approach to a bro split style training. If it ain’t broke don’t fix it 💪🏻
It’s important to not get married to a certain style of training. Doing tons of volume for each body part 1 time per week is certainly a novel stimulus if you had trained higher frequency beforehand, but you’ll probably see some benefit from switching it up after running a bro split for a couple months. Your body will eventually become adapted to the split and the gains will slow, so changing it up every once in awhile to a more strength based routine or a high frequency routine will keep the gains coming thru the novel stimulus effect
@@brennand933 thanks. I do 3 - 4 months of the bro split and grow, and then try a 2 - 3 months with higher volume and frequency, but without any gains. When I switch back to bro, I grow.
So true. Don't train to failure, train to success. The last rep is a grinder that you succeed in getting. You can also rest pause down to nothing every now and then. But succeed.