☝🏼 Try MY Refined and Updated HIT Training Program that I’ve instructed over 25k times for FAST results w/ just 2x workouts per WEEK www.goldenerasystem.com

@itzakehrenberg3449

Жыл бұрын

Everyone would like you to stop with the goofy GIFS that only distract us from what you are saying. Thanks.

I've been following Mike Mentzer's heavy duty principles using an upper body/lower body split and have seen amazing progress every workout. I have gone as long as 19 days between workouts and still have been able to tack on more reps/weight to my bench, Dips, pullups and rows. It's amazing to think that if I had followed other training principles I would've walked into the gym that day expecting not to be up to par and wouldn't be able to push myself like I have with Heavy Duty

@larsrieck5078

Жыл бұрын

@diesedas 19 days was only because I was traveling across the country. My regular plan is 5-6 days between workouts with a 3 workout split. Upper body, lower body, arms and shoulders.

@FiFiFilth

11 ай бұрын

Dude is probably getting them newbie gains. Mike Menzers ideas were fueles by taking meth during his workouts

@larsrieck5078

11 ай бұрын

@FiFiFilth Wrong, I've been working out for 8 years and started to plateau in strength around 225lbs before I started this program. Believe it or not it fucking works. Mentzer wasn't the only person that supported High Intensity Training, look at Arthur Jones and Dorian Yates. Even Jeff Nippard said that the longer you train, the closer to RPE 9 or 10 you have to train in order to see muscular growth. Training one set to failure for each exercise forces your body to adapt to the intense stress you put it under. Anyone that tries HIT and doesn't see results simply isn't Training hard enough.

@Nooblifter

11 ай бұрын

He didn't take meth it was something else I don’t remember the name of it though.

@maxpowers4436

11 ай бұрын

Cap

What do you mean by "Yates EXPLAINS the program"? He didn't even know what it is.

@horvathlg

3 ай бұрын

It was bait.

Too many annoying gifs chill out with them dude couldn’t focus

The larger the muscle becomes the longer it takes to heal. So if you're a smaller guy you should probably have more frequency. But once you get into the territory of having larger muscles less frequency is almost a necessity.

@notimeforsleep9581

Жыл бұрын

Takes me 7 days

@notimeforsleep9581

Жыл бұрын

Mike mentzer science backed training next to dorian Yates is superior too bs high frequency training . More is not better. The higher the intensity the shorter the duration. You can’t have both without overtraining. And high frequency is overtraining and as naturals the cortisol is always high from overtraining which prevents muscle protein synthesis and leads to no growth as well as chronic central nervous system fatigue due to overtraining. By overtraining you use up more reserves than your body can replenish leading to no growth as well.

@Michael-qy1jz

Жыл бұрын

I dont even think it's a size issue. Most of us genetically take a Long recovery time if we want to benefit to the maximum. Most of us are NOT gifted with hood genetics and high natural testosterone so we need to find a way to maximize gains.

@maxpowers4436

11 ай бұрын

@@notimeforsleep9581 "science backed training" Citation needed. Mikes training was based off the dude who invented nautilus machines to boost sales.

@maxpowers4436

11 ай бұрын

You muscles are not "healing" when you train.

I train a 5 day split. 48-72 h rest between workouts. So I rest 10-15 days before working out the same muscle again.

One hard set every 4 months is all you need

@joeschmo2693

Жыл бұрын

Mentzer's Principle of Seasonal Stimulation: one set/body part/season. Of course, each of those sets would last a full day, with 8 additional hours of forced negatives.

@chrisorlando9993

Жыл бұрын

4 months an 1 day to be exact

Dorian kind of saying yes train infrequently but how infrequently is up to the person. I hit upper body twice a week heavy duty. Almost every set to failure or within 2 RIR. Day 1 either Monday or Tuesday and day 2 between Thurs-Sat. My work schedule can be tough so I try to crush myself in the gym knowing I have 3-4 full days of rest in between sessions. 27 yo male former college athlete and this is the best progress I’ve seen so far for hypertrophy.

@aliendroneservices6621

11 ай бұрын

There's no such thing as "RIR". Either you went to positive failure, or you didn't.

@slibbs2869

10 ай бұрын

@@aliendroneservices6621 right and if you didn’t fail you’d have a couple reps before failure. Those reps are call your reps in reserve(RIR). Thank you for coming to my Ted talk

@aliendroneservices6621

10 ай бұрын

@@slibbs2869 There's no way to determine that. That makes the supposed existence of "RIR" a delusion.

@GotFaculty

10 ай бұрын

​@@aliendroneservices6621just cause you cant percieve something doesnt mean it's not real. Most thought Einstein was crazy with this logic, you would of too. You dont know everything.

Thank you for saying this.

I think Menzer is correct, which is, for the majority of people Genetically, we need a week recovery inbetween a workout on a body part we push to failure. The stimulus and break down is of the muscle is one part, but if you fail to let it fully heal and adapt, then most can not make gains as a natural.

I did mikes routine for a month. 7day rests between each muscle group. 2 ex for large muscle groups, 1 for smaller. I achieved great strength gains but no size difference. Although, u wouldn’t see any size in a month anyways. The problem was that I didn’t feel like a bodybuilder.. I’d be skipping meals and not prioritize rest because I’d almost forget that I was even training! going only 2-3x a week for 30-40 minutes. Going 6-7 days a week for 1-2hrs simply puts you more into the bodybuilding lifestyle if that makes sense.

@GotFaculty

10 ай бұрын

You dont have a strong set of habits that is built with a long time of consistancy and dicipline. You are instead relying on the motivation "i am spending so much of my life in the gym so if i dont do what it takes to gain from it then it will be a huge waste of my time" You are more careless about your time wasted if you spend only 1.5 hours a week in the gym. My advice to you is: dont just eat a healthy diet and prioritise recovery and stress management for bodybuilding.. do it for your health, wellbeing and longevity. Not training a lot doesnt give you a pass to consume whatever and be destructive to your mind and body.

@rtusiime

Ай бұрын

this has been my experience as well. it seems to work. I've put on size, but bodybuilding takes up less of my mind, and I'm thus less likely to keep on top of things like taking daily protein and w/e

Train if soreness is gone 🤷🏽‍♂️

I have stopped training multiple times for months or years at a stretch and past experience has shown that my muscles do not begin to atrophy until past 3 weeks and probably past 4 weeks.

Didn't know was overtraining backed off to 20 minutes every 6 months, what a time saver- even less is more greatest advice ever!

The consolidation routine is for people who have worse than avg recovery...

It's astounding to me that many including DY fail to realize that when you take 2-3 weeks off for whatever reasons you come back to the training refreshed & stronger with general improved performance/feel of the exercises. How does that happen if muscle strength/size regresses in 4-7 days without training???!!! I only saw loss of muscle when I was many months & up to a year without training.

@swingonthespiral

Жыл бұрын

Depends on your body. I lose muscle and strength fast. 2 weeks and I'm way weaker and my size is basically gone.

@user-gk4jd1jv4k

Жыл бұрын

@@swingonthespiral I highly doubt that because "feeling" like your weaker/smaller is one thing which happens to us all, actually being smaller/weaker is quite another thing.

@BHAUMIKPATIL-jr7kr

Жыл бұрын

​@@swingonthespiral it doesn't happen, you probably leave your diet, just change the way of thinking. Using mentzer's technique, i was benching 60kg for 10reps 6 weeks ago now i bench around 75kg for 13 reps 💀

@swingonthespiral

Жыл бұрын

@@user-gk4jd1jv4k I think I just have a disease or something. I know I have nerve damage. So I think it makes my muscles not respond as well.

@user-gk4jd1jv4k

Жыл бұрын

@@swingonthespiral Sorry to hear that still HIT would be a good program to try as it may help your condition because intense muscular contractions will make your nerves more attuned/sensitive .

He had decades of gear and regular training BEFORE training that infrequently

@itzakehrenberg3449

Жыл бұрын

So? His clients didn't and found success with infrequent training.

@Minivanmusician

Жыл бұрын

@@itzakehrenberg3449 the ones he made known and used as examples did. It goes without saying, also, that the kind of intensity his "one set" entails cannot be tapped into by 99% of the population. They're also rest-pause super sets with forced reps. Always to failure EVERY set. I just hate "shorts" with this info because it misleads novices

@correctpolitically4784

Жыл бұрын

People always cry about mike , like he pissed in their fruitloops by disagreeing with the status quo . This industry is so full of sht.

@maxpowers4436

11 ай бұрын

@@correctpolitically4784 More like everyone new day a sucker is born thinking you can get gains as a natural by training once every 17 days or some shit. Stay small.

@marcknight8927

11 ай бұрын

You didn’t listen to shit he said. You made up your mind already. If you did you would know Mike mentioned that enhanced individuals are only able to get gain while overtraining. He recommended working out every 4 days minimum to naturals .

That's Dorians polite way of saying the consolidation routine doesn't work.

@gianlucam.5992

8 ай бұрын

It works if you increase the frequency

@mattcarpenter6986

8 ай бұрын

@@gianlucam.5992 If you increase volume and frequency it'll work even better but then that wouldn't be the consolidation routine.

@gianlucam.5992

8 ай бұрын

​@@mattcarpenter6986Mentzer was a bodybuilding philosopher. He said to start with one set, the minimum possible, and if that didn't work, increase to two. Just like recovery: there are those who recover sooner, those later. Don't be too dogmatic.

@mattcarpenter6986

8 ай бұрын

@@gianlucam.5992 Well I've read his high intensity training book many times his consolidation routine is about minimising each exercise to a maximum of 1 set whilst maximising rest to 1 week between workouts or more. He specifically states 1 set and at no point says to increase it to 2.

@BombSquad.MP4

5 күн бұрын

lol okay, keep coping. Ignoring all those who did make gains I see. Let’s see your physique, Matt. You are built like a librarian.

Buddy its not 3 exercises, ITS ONE SET TO FAILURE. ONE SET TO FAILURE. Why people keep thinking Heavy Duty is made out of various exercises for the same muscle group boggles my mind. ONE WARM UP set ONE WORKING SET. That's it.

2-3 warmup sets and then 5x5 every day but only one muscle group/day (3-5min rest between sets). Day: 1 standing shoulder press 2 squat 3 low incline dumbbell press 4 deadlift alt w/pull-ups And repeat (no day off) *In and out in 30min each day *30min yoga morning/30min lifting eve is perfect yin/yang, imho.

@ramsengar1761

11 ай бұрын

What does 5×5 means here

@ramsengar1761

11 ай бұрын

I just want to know more about hit It will be very helpful for me if you answer some of my questions

Question~so would you train chest JUST on mondays and do, for example, back ONLY on Tuesdays? Cause it sounds like he was saying only do one workout ever 7 days.

@isaiasrivera9302

Жыл бұрын

Chest and back training together in the same workout, shoulders and arms in another day, and legs in their own workout day. 3 workout to complete the whole body.

@marcoapolo-dc3sb

Жыл бұрын

@@isaiasrivera9302 Thank you for your response. My follow question, if you would be so kind to answer, is~would you workout only 3-4 times per month? I am used to working out 5-6 days a week which would add up to 20-24 workouts per month. What confuses me is the amount if times you would have to workout per week.

@isaiasrivera9302

Жыл бұрын

@marcoapolo-dc3sb yeah I know what your thinking.. the whole thing is that if you train at that kind of intensity ( beyond failure) which is very brutal approach!! And in my opinion it take time to get to that mindset.... and then you allow your body to recover ( food, sleep.. ) you will come back stronger for the next workout. But I honestly don't think that every body need to follow that type of workout in order to grow!!!! If you like to train more frequently and you know how to train and connect with your muscles... and eat a well balanced diet and sleep well.. you will grow as well. Hope that it help you a little bit.. good luck 👍

@marcoapolo-dc3sb

Жыл бұрын

@isaiasrivera9302 I totally understand what you're saying and I very much appreciate your time and help! Thank you for your advise!

@vidaalternativa6017

11 ай бұрын

​@@marcoapolo-dc3sbhey Marco, I recommend you try it out, watch some videos about Mike Mentzer, it will save you time in the gym, I watched Mike training Marcus in a 3 day split routine, it's a 1h 10m video, check that out, it's in a channel called Heavy Duty College

I don't use this system, but I believe it works, but I also believe it's something that's already being high jacked by gym bros to simply justify working out less. I would say less than 20% truly use this program in the way it should be used, and the rest just have built in excuse to skip gym. Not to mention, must people have not even come near failure they just think they have.

people pulling mentzer down for his long rest periods now look at your bro splits ;) your basically doing a mentzer rest period lol

I think it’s best to cycle HIT and Volume phases. The part Mentzer seems to have missed is that building a higher work capacity also increases your recovery ability. He was right about a lot of things, HIT has some magic to it, but from a functional standpoint, one set to failure once or twice a week is not going to produce an well rounded and high degree of fitness.

@DrSpoculus

Жыл бұрын

Mike didn't say one set to failure. That's way misunderstood. He did multiple excercises per set. Making one giant set to failure, stressing the muscle to where you couldn't imagine doing another rep. He didn't do just one set of curls and call it good. There's warm up's and 3 or 4 excercises to failure

@jnananinja7436

Жыл бұрын

@@DrSpoculus Yeah, I do know this actually. It’s been years since I read Heavy Duty II but I had great success applying his principles. I’d usually do 2-3 progressive warmup sets and then the one to total failure. I always had a partner/spotter and would push till true muscular failure. I think some people think “failure” just means failure to complete the rep, but it actually means true muscle failure, where you fight until it finally gives out. I also greatly respect how he recommended pre-exhausting certain muscle in order to make a following compound movement able to fully exhaust that specific muscle under heavy load. Flys before bench is still one of the most effective methods for targeting the pecs I have personally experienced.

@DrSpoculus

Жыл бұрын

@@jnananinja7436 my bad

@gerardt3284

Жыл бұрын

Yeah adding a bit of periodization to HIT can work wonders

@itzakehrenberg3449

Жыл бұрын

Actually, performing the routine like Doug McGuff does with no rest between sets does a great job of obtaining a high degree of fitness in both strength & cardio. For example, Doug himself has a heart rate of 50 bpm as a man in his late 50s.

Dorian hates mike, because he want to look unique and not following mike

Bro edits in 1,000 gifs and texts Jesus Christ what was Yates saying?

I think every second day is the sweet spot with a two day Break after 1 weeks worth of training

Look at you compared to Mike!

Love how nowadays, nobody's (not talking about Dorian Yates) like this youtuber can be so dismissive of the work, and life accomplishments greats have ascertained, all of the years, blood, sweat, and tears they put in their life to accomplish these feats that these nobody's could never reach.

If this works then why not do one set of one rep to failure 😢

@BHAUMIKPATIL-jr7kr

Жыл бұрын

If that doesn't work, what did tom platz do?💀

@steveffuksake

Жыл бұрын

He did squats twice a month for many reps

@BHAUMIKPATIL-jr7kr

Жыл бұрын

@@steveffuksake read your comment again, just 2 times, to failure. see for a given workout, you can just reach a specific amount of hypertrophy, after that all sets are waste. Thus Mike said work till failure and ensure all fibers give out. Then you can rest the muscle. Try this for a month, surely your numbers will increase, with numbers offcourse strength will too. (Mind my English it's not my first language)

@justinmcarthur8690

Жыл бұрын

Platz used to squat once every 2 weeks

@Han-nk3io

Жыл бұрын

One rep to failure is not true failure.

A lot of people promoting this HIT training style seem to think it is less work for equal gains. Anyone looking for an "easy" approach to the gym doesn't have what it takes to get maximum results.

A big five/three/four is a consolidated routine Jay which I've seen you perform many times on your youtube channel once every 7-10 days according to you . And what does training once a week without the very obvious "enhancements" that you know Dorian did have to do with that ?!

Dorian has no idea what he’s talking about. Why are we listening to him? Nothing of value comes out.

Mike Mentzser's idea of a warm up, is basically muscle failure. Then, u do the "few" sets n reps🤘🏽🤘🏽

@GhettoPCbuilds

Жыл бұрын

Nah

Muscle loss will simply not occur only unless one is eating below maintenance calories in between workout sessions.

Mike Mentzer also used crystal meth as a pre workout.