Interesting. So in conjunction to doing reps slowly (8 seconds each), choose a weight that requires 100% maximum effort, wait 5-10 seconds, drop by a percentage, and then repeat for 4-6 reps maximum. Only thing I would re-mention is how Mentzer advocated the use of warm-up sets to prevent injury. As always, awesome content 💪🏼
I finished my first cycle of HIT and did chest day followed by leg day a few days later. I massively improved on every single lift by at least 2 reps. Amazing program results so far and I’m excited for arms and delts today
I don't have a training partner to do this with. But I do similar stuff myself, I hyper-emphazise the eccentric portion of the movement. Didn't think it had been tried before but here it is!
I accidentally did this type of training with bicep curls this morning not knowing that is what I was doing. I did it because I was not satisfied with the first set I had done so I removed some weight and was able to get nine reps to exhaustion. This is very cool
@@GeorgeForeman.Let me help you with all type of intensifiers with example of weights. Hyper reps: let's say you are doing chest press machine with pinned weights of 200lbs , so after hitting failure you drop 5-10% weight which is 180 lbs if 10% and do it till failure. Do this cycle 3 to 4 times. Doing it once can one call it DROP SET. Rest pause: same example but instead of decreasing weight keep the weight same. Do this cycle as much as you want but I would recommend 3. 10-15 second rest between cycle. Myo reps: well this technique is similar to rest pause but going to failure once. Lets say you wanna do 3 cycle of an set so first cycle do a rep shy of failure, rest 10 seconds and do a cycle of a rep shy of failure and then rest 10 seconds and then go to failure. In my opinion, there are two types of failure training. Failure training is failure to do concentric part of an rep that is the last set. Another one is absolute failure training where one set is taken to failure where the last rep would require you to fail eccentric of an rep that is the last rep. Failure training should always be on machines and absolute failure training require a spotter or gym partner. 11:44 Remember after 4-6 weeks of this type training take deload weeks that is training below your weight carrying capacity and not training to failure. This type of takes a heavy load on your central nervous system (CNS). So deload are must. Good luck.
@@justsomeguywithamustache4420So Hyper reps is basically I do one rep with maximum weight then drop weight 5 10% fast and do one rep again and am gonna do 3 4 cycle am correct or not?
@@justsomeguywithamustache4420 Rep Range 6 to 8 reps then decrease the one just to perform 1 rep to failure without rest and doing this for 3 4 cycles am correct here is this Hyper reps?
When i used to do 7 sets/bodypart , 3 days a week i made very good progress But after a few weeks I was too exhausted to do 3 workouts a week, I dropped to 1 every 4 days with 6 sets and stopped making progress, so for a long time Should I go back to doing 3 days even if I feel fatigued or just go back to doing the 7 sets/bodypart once every 4 days that worked well for me? Please help me
It sounds like you're doing full body every few days? The nervous system can only handle so much, bro. Take a week or 2 layoff. Then try hitting back and rest 4 days, then chest/arms and rest 4 days, then legs and rest 4 days. If you are already doing this type of training, address your nutrition and take even further layoffs. The human body should have high energy before workouts. If you are fatigued, you must rest.
@@ghostaccountlmaotraining every 4 day i feel great but i can't put on weight and i eat a lot and healty so i don't know if returning to 7 sets bodypart its good or i should even train not once every 4 days but 3 times a week , and my split is : chest-back Legs-shoulders Arms
@@matteo_tavee4365 7 sets sounds like a lot. Are you not doing high intensity? Try doing 1 set of your absolute max per workout. And if you can get a reasonable spotter, then allow them to help you do reps beyond failure, i.e. the spotter helps you lift when you no longer can life solo and then you lower as slow as possible.
Yes is a H.I.T. but i don't have a spotter because i train in home now and its difficult to reach the Absolute failure, in many exercise i can reach but i don't know , when i went down from 7 sets i stopped doing progress so now i don't know Thank for the support btw❤@@ghostaccountlmao
no body, including Tom Platz went as hard and for the range of motion of Yates did. He was exceptional in intensity and form. Proof is in the pudding. Dont expect Same Sulek to get threaded and symmetrical like that. He's a beef steak, always inflamed and swolen as fuck. Yates had all the threads, feeder muscles and bulk that only full contraction failure at super intensity promotes. yeah, yeah steroids... of course
Hey John, I like the style of video's that you've been putting out, smooth and articulate, I'm looking to reading your upcoming Mentzer book. Rhetorical questions: Seeing as the first hyper rep is maximal and close to concentric failure, wouldn't it be adequate to stimulate hypertrophy? Why would one need additional max reps, if they were advanced enough to generate enough intensity, wouldn't the first rep do the job with the lowest possible energy expenditure? Wouldn't an advanced trainee be able to generate the required output to hit the nail through the wood? I personally think the additional hyper reps, will produce a superior stimulus, but I'm interested to know Mentzer's reasoning for doing more than one. Also, I'm interested in looking at Jones's available video footage, there are a few lectures online, but is there a resource with more videos under one hub? I just read you comments to the same hyper rep question below, so no worries.
I believe you are addressing an important point here. In the context of HIT it is often said that reaching the point of failure is the only thing that matters, irrespective of the rep range. So following that logic, a single repetition of your 1RM weight should be sufficient to stimulate maximum growth. Or even failing at an immovable object would do the trick. However, the fatigue mechanisms of the muscle differ with the chosen weight/rep range. So a 1RM rep might only really stimulate the highest threshold motor units of the trained muscle. In contrast, doing a 10 rep set to failure does fatigue a greater chunk of muscle fibers along the reps with the highest threshold ones being hit at the last rep. I assume the reason for Mike to start with a 1RM weight and then proceed downwards was to directly hit those highest threshold motor units without previous fatigue, since overall fatigue (locally in the muscle as well as systemically) always impairs recruitment of the higher threshold motor units. Then, following the first maximum rep the weight is reduced to also stimulate other motor units.
@@HEAVYDUTYCOLLEGE all these videos helped me think logically and made my workouts better then ever wish i could meet mr mentzer but all i can do is thank you… for uploading such amazing hidden stuff on behalf of mr mentzer
Mike change my hole Life/Work/Training Balance. RIP Mike u are the King! Thanks to you John for giving us this informations. Hyper Reps are really hard, not possible without a training buddy.
These are so inspiring. Way back after one of these recordings when I first heard Mike ask the rhetorical question about where it is said that one rep must follow another, I started to take 20 minute rests between heavy 1 rep maxes of my Zercher deadlifts at 125kg. I would eventually get to 9 before being totally toasted. This experience and the very liberated use of extreme rest pause has increased my strength and I am up to over 150kg Zercher deadlifts, 200kg Leg presses for sequential reps and 170kg deadlifts for sequential reps. Bulgarian training kind of uses something similar with long rests between maxes and yes it works wonders and builds a level of strength and power that makes traditional reps at higher weight more progressive.
Very interesting video, thanks! 💪 Awesome pictures of Dorian Yates in training with Mike Mentzer! Dorian use also another version of rest pause, in wich there are some reps with 10 or 20 second of pause between sets
did not know this had a name i had been doing it already. let me know if im incorrect though ive been implemented rest pause negative only. for me it is a matter of ensuring iv hit positive failure by going to negative failure, Even if you don't perform the positive portion and only perform the negative, if you can achieve negative-only failure then you've already hit positive failure and since that's all that is needed for hypertrophy then you're good to go and recover. it does not matter if i have another set in me iv already hit negative failure is the logic behind this.
hey john I started with heavy duty 9 months ago I'm learning a lot from your channel and the wisdom of mike mentzer book. Would it be a problem to use your videos on a channel but dubbed or subtitled in Portuguese? I would like to spread Mike's legacy and his teachings on heavy duty training.
Love the video, can hit work with powerlifting training, ie doing 1-6 reps once a week? Also, has anyone tried HIT with calisthenics or high rep training ie, trying to increase push up count
Hi john, do you have any advice on incorporating Mentzer style of workout, High Intensity for calisthenics, and since calisthenics are easier on the joints and muscular system in general would you advised more frequency? Thank you very much.
You go to failure... That's it. You must however be delusional to believe that calisthenics is easier on the joints and muscles. A good machine at the gym will be the easiest on you.
Interesting. So in conjunction to doing reps slowly (8 seconds each), choose a weight that requires 100% maximum effort, wait 5-10 seconds, drop by a percentage, and then repeat for 4-6 reps maximum. Only thing I would re-mention is how Mentzer advocated the use of warm-up sets to prevent injury. As always, awesome content 💪🏼
God bless Mike and whoever gets his word out
He was an atheist but I'm sure he'd appreciate the sentiment 😅
Again.. pure logic that's undeniable.
I finished my first cycle of HIT and did chest day followed by leg day a few days later. I massively improved on every single lift by at least 2 reps. Amazing program results so far and I’m excited for arms and delts today
Congratulations on your progress!
I don't have a training partner to do this with.
But I do similar stuff myself, I hyper-emphazise the eccentric portion of the movement.
Didn't think it had been tried before but here it is!
Subscribed. Thanks man
Thanks for the sub!
I accidentally did this type of training with bicep curls this morning not knowing that is what I was doing. I did it because I was not satisfied with the first set I had done so I removed some weight and was able to get nine reps to exhaustion. This is very cool
I did exactly the same today with bicep curls. Suddenly a few hours after my workout i got this video recommended to me 😂
Tony Garcy was from El Paso Texas!!!!!
Correct - he was a York Barbell man, too. 👍
@TruthTellert63 Yes he was!!
Great stuff!
I use both technic .its awesome 💪
Bo can you explain to me this technique I don't get it this Hyper technique the only technique that I don't understand it.
@@GeorgeForeman.Let me help you with all type of intensifiers with example of weights.
Hyper reps: let's say you are doing chest press machine with pinned weights of 200lbs , so after hitting failure you drop 5-10% weight which is 180 lbs if 10% and do it till failure. Do this cycle 3 to 4 times. Doing it once can one call it DROP SET.
Rest pause: same example but instead of decreasing weight keep the weight same. Do this cycle as much as you want but I would recommend 3. 10-15 second rest between cycle.
Myo reps: well this technique is similar to rest pause but going to failure once.
Lets say you wanna do 3 cycle of an set so first cycle do a rep shy of failure, rest 10 seconds and do a cycle of a rep shy of failure and then rest 10 seconds and then go to failure.
In my opinion, there are two types of failure training. Failure training is failure to do concentric part of an rep that is the last set.
Another one is absolute failure training where one set is taken to failure where the last rep would require you to fail eccentric of an rep that is the last rep. Failure training should always be on machines and absolute failure training require a spotter or gym partner. 11:44
Remember after 4-6 weeks of this type training take deload weeks that is training below your weight carrying capacity and not training to failure. This type of takes a heavy load on your central nervous system (CNS). So deload are must.
Good luck.
@@justsomeguywithamustache4420So Hyper reps is basically I do one rep with maximum weight then drop weight 5 10% fast and do one rep again and am gonna do 3 4 cycle am correct or not?
@@GeorgeForeman. Do as many reps till failure with maximum weight and then decrease the weight. It isn't just one rep, it is to reach failure.
@@justsomeguywithamustache4420 Rep Range 6 to 8 reps then decrease the one just to perform 1 rep to failure without rest and doing this for 3 4 cycles am correct here is this Hyper reps?
When i used to do 7 sets/bodypart , 3 days a week i made very good progress
But after a few weeks I was too exhausted to do 3 workouts a week, I dropped to 1 every 4 days with 6 sets and stopped making progress, so for a long time
Should I go back to doing 3 days even if I feel fatigued or just go back to doing the 7 sets/bodypart once every 4 days that worked well for me?
Please help me
During 3 days/week i gain much weight, now i even dropped something
The increase in strength was always constant for all periods
It sounds like you're doing full body every few days? The nervous system can only handle so much, bro. Take a week or 2 layoff. Then try hitting back and rest 4 days, then chest/arms and rest 4 days, then legs and rest 4 days. If you are already doing this type of training, address your nutrition and take even further layoffs. The human body should have high energy before workouts. If you are fatigued, you must rest.
@@ghostaccountlmaotraining every 4 day i feel great but i can't put on weight and i eat a lot and healty so i don't know if returning to 7 sets bodypart its good or i should even train not once every 4 days but 3 times a week , and my split is : chest-back
Legs-shoulders
Arms
@@matteo_tavee4365 7 sets sounds like a lot. Are you not doing high intensity? Try doing 1 set of your absolute max per workout. And if you can get a reasonable spotter, then allow them to help you do reps beyond failure, i.e. the spotter helps you lift when you no longer can life solo and then you lower as slow as possible.
Yes is a H.I.T. but i don't have a spotter because i train in home now and its difficult to reach the Absolute failure, in many exercise i can reach but i don't know , when i went down from 7 sets i stopped doing progress so now i don't know
Thank for the support btw❤@@ghostaccountlmao
no body, including Tom Platz went as hard and for the range of motion of Yates did. He was exceptional in intensity and form. Proof is in the pudding. Dont expect Same Sulek to get threaded and symmetrical like that. He's a beef steak, always inflamed and swolen as fuck. Yates had all the threads, feeder muscles and bulk that only full contraction failure at super intensity promotes. yeah, yeah steroids... of course
This is NOT MUCH DIFFERENT, than doing DROP SETS.
Yes and Mentzer advocated 1 final rep with 100% intensity of effort to be enough
This is more like Drop Reps (1 rep per drop) than Drop sets (which contain multiple repetitions).
He did, which is why he said in his that this was an “experimental” protocol he was trying out.
Does it work , and is it more effective than training lighter, letting the blood flow normalise between reps?
Totally different than drop sets
Hey John, I like the style of video's that you've been putting out, smooth and articulate, I'm looking to reading your upcoming Mentzer book. Rhetorical questions: Seeing as the first hyper rep is maximal and close to concentric failure, wouldn't it be adequate to stimulate hypertrophy? Why would one need additional max reps, if they were advanced enough to generate enough intensity, wouldn't the first rep do the job with the lowest possible energy expenditure? Wouldn't an advanced trainee be able to generate the required output to hit the nail through the wood? I personally think the additional hyper reps, will produce a superior stimulus, but I'm interested to know Mentzer's reasoning for doing more than one. Also, I'm interested in looking at Jones's available video footage, there are a few lectures online, but is there a resource with more videos under one hub? I just read you comments to the same hyper rep question below, so no worries.
I believe you are addressing an important point here. In the context of HIT it is often said that reaching the point of failure is the only thing that matters, irrespective of the rep range. So following that logic, a single repetition of your 1RM weight should be sufficient to stimulate maximum growth. Or even failing at an immovable object would do the trick. However, the fatigue mechanisms of the muscle differ with the chosen weight/rep range. So a 1RM rep might only really stimulate the highest threshold motor units of the trained muscle. In contrast, doing a 10 rep set to failure does fatigue a greater chunk of muscle fibers along the reps with the highest threshold ones being hit at the last rep. I assume the reason for Mike to start with a 1RM weight and then proceed downwards was to directly hit those highest threshold motor units without previous fatigue, since overall fatigue (locally in the muscle as well as systemically) always impairs recruitment of the higher threshold motor units. Then, following the first maximum rep the weight is reduced to also stimulate other motor units.
john you are amazing thanks for uploading all these amazing content from mr mentzer
Thanks for the kind words and you are very welcome.
@@HEAVYDUTYCOLLEGE all these videos helped me think logically and made my workouts better then ever wish i could meet mr mentzer but all i can do is thank you… for uploading such amazing hidden stuff on behalf of mr mentzer
Thanks for this! Mike Mentzer was beyond incredible!
Very interesting details about Dorian Yates' training. Thank you.
So, 'rest-pause' is yet another technique/principle invented (or at least used) at York Barbell that was later claimed by Weider. I'm not surprised.
After 3 weeks. I have more energy now i am not killing myself in the gym
Very interesting and amazing footage! Very nice to see my mentor Enrico Dell'Olio (at 11:00) who coached me on HIT and is still going strong.
Mike change my hole Life/Work/Training Balance. RIP Mike u are the King! Thanks to you John for giving us this informations. Hyper Reps are really hard, not possible without a training buddy.
These are so inspiring. Way back after one of these recordings when I first heard Mike ask the rhetorical question about where it is said that one rep must follow another, I started to take 20 minute rests between heavy 1 rep maxes of my Zercher deadlifts at 125kg. I would eventually get to 9 before being totally toasted. This experience and the very liberated use of extreme rest pause has increased my strength and I am up to over 150kg Zercher deadlifts, 200kg Leg presses for sequential reps and 170kg deadlifts for sequential reps. Bulgarian training kind of uses something similar with long rests between maxes and yes it works wonders and builds a level of strength and power that makes traditional reps at higher weight more progressive.
Always wondered how that session went with Dorian. 🙂
I've never heard the term "hyper reps" used before. Hyper-reps can be done safely without assistance using an ARX machine now.
Very interesting video, thanks! 💪 Awesome pictures of Dorian Yates in training with Mike Mentzer! Dorian use also another version of rest pause, in wich there are some reps with 10 or 20 second of pause between sets
was in the gym with the wife - saw a guy with a piece of paper training journal the same as me - I said Mike Mentzer - he nodded
Haha! That's awesome!
Great video as usual 💪🏼
did not know this had a name i had been doing it already. let me know if im incorrect though ive been implemented rest pause negative only. for me it is a matter of ensuring iv hit positive failure by going to negative failure, Even if you don't perform the positive portion and only perform the negative, if you can achieve negative-only failure then you've already hit positive failure and since that's all that is needed for hypertrophy then you're good to go and recover. it does not matter if i have another set in me iv already hit negative failure is the logic behind this.
i do negative failure in every working set too
but this is a way more brutal approach i would need insane amount to recover from this atm
Thx for the info
Crazy
Thank you John.
hey john I started with heavy duty 9 months ago I'm learning a lot from your channel and the wisdom of mike mentzer book. Would it be a problem to use your videos on a channel but dubbed or subtitled in Portuguese? I would like to spread Mike's legacy and his teachings on heavy duty training.
Love the video, can hit work with powerlifting training, ie doing 1-6 reps once a week?
Also, has anyone tried HIT with calisthenics or high rep training ie, trying to increase push up count
Hi john, do you have any advice on incorporating Mentzer style of workout, High Intensity for calisthenics, and since calisthenics are easier on the joints and muscular system in general would you advised more frequency?
Thank you very much.
You go to failure... That's it. You must however be delusional to believe that calisthenics is easier on the joints and muscles. A good machine at the gym will be the easiest on you.
why do 5 to 6 max effort reps in a "set" when we know that 1 is enough to stimulate improvements?
As Mike wrote, this was an “experimental” protocol he was trying out.