These videos from Mike turned me from a laissez-faire, low-effort, high rep machine hopper to a disciplined high intensity trainer and I've never felt stronger. The principles, philosophy and science behind what Mike was saying are incredible. Thank you John for connecting me with Mike's insight and training methodology.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Bullpup92. Thanks for your post. I’m glad you are enjoying the videos.

@ivangratton4034

Жыл бұрын

@@HEAVYDUTYCOLLEGE Hello John I used to feel burnt out on high sets volume etc. Grow a lot of muscle and feel really strong on H.i.T thanks for help

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@ivangratton4034 Congratulations, Ivan. Thanks for your post.

@ivangratton4034

Жыл бұрын

@@HEAVYDUTYCOLLEGE thanks John for replying ..Best information out there for sure.

@conorgardiner3284

Жыл бұрын

I’ve recently read heavy duty and am I misunderstanding , if you train chest and back as session 1 and take 4 days rest between each of 4 sessions (including 2 leg days) it would mean you rest 16 days between chest days. I just can’t imagine this is correct or beneficial. I’m just starting want want to make sure I’m not misunderstand his theories

One thing I love about this approach is that it's so realistic for natural lifters. If you don't feel ready, then extend rest. So many lift programs are tailored to people on gear who can recover way faster. With this method, I am getting big way faster and not constantly getting hurt trying to follow crazy volume programs.

@makegeorgeorwellfictionaga9268

10 ай бұрын

I agree, it has worked better for me and its so redundant just saying no excuses, no pain no gain. Too many people think like this. Besides I want to do other things in my life, the workout , eat , sit on the toilet, sleep and spend the rest of my time sore

Mike Mentzer was my true hero! I’m 43 years old now and have been friends with Joanne Sharkley keeping in touch with emails and she told me all about Mike. He was a slightly shy yet humble bodybuilding legend who would always help someone out. Thanks so much John Little for posting these amazing videos on KZread for all of us to enjoy the legacy of a true role model.

@HEAVYDUTYCOLLEGE

Жыл бұрын

No worries, Shane. I’m glad you are enjoying them.

I've been using Mentzer's formula for ten years now. I'm 44 years old and I've never been stronger. You can train hard or you can train long, but you can't do both. HIT!

Chest & Back: Flat Chest Dumbbell Flyes / Pec Deck Immediately Close Grip Incline Smith Press Rest Close Reverse Grip Pull Downs Rest Barbell / Seated / One Arm Dumbbell Rows Rest Shrugs Shoulder & Arms Lateral Raises (Machine / Dumbbell) Reverse Pec Deck Rest Straight Barbell Curls Rest Triceps Pushdown Superset with Dips Legs Leg Extension Superset with Vertical Leg Press Rest Leg Curls Calf Raises. Train every 72 hrs and if you can't then at least after every 48 hrs.

@ButterFly-hy4zm

Жыл бұрын

Ok how much rest and reps tho plus can there ne a warm up set? What about drop sets?

@muhammadumar0_0

Жыл бұрын

@@ButterFly-hy4zm reps till failure i think do a full body warm-up do drop sets if you want to the basic mike mentzer philosophy is just one set of heavy volume.

@Zejakov

Жыл бұрын

@@muhammadumar0_0 no drop sents, but rest pause sets

@nubbsy6

Жыл бұрын

@@muhammadumar0_0 so basically do my warmup sets till I’m ready to hit a working set and hit that shit to failure (in tempo reps and full stretch and contraction as best as possible) with pause reps?

Mike is the master. When I was getting into working out I followed Arnold's program, all that did was burn me out and gave me no growth, just endurance. A friend gave me a mentzer book and results came incredibly fast ! To the point after a few years of high intensity training my friends/family thought I was on the juice. Mentzers way plus correct diet is the only way.

@gilbertomartinez155

Жыл бұрын

Which Mentzer's book did you use?

@davepatterson9971

Жыл бұрын

@@gilbertomartinez155 Mike Mentzers Complete book of weight training. The wisdom of Mike Mentzer is even better.

@gilbertomartinez155

Жыл бұрын

@@davepatterson9971 thank you so much. I will search for them

I no longer have an anxiety-ridden relationship with the gym. Primarily that of the guilt resulting from taking a few extra days off to allow recovery & over-compensation. Thanks to Mentzer's & Little's contributions to bodybuilding I approach the gym logically. Not in a dogmatic fashion.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks for your post, American Thai Boxer.

These old pics of Mike are amazing John. You are giving us so much GOLD here. And keeping Mike's legacy alive. And showing a whole new generation. The value of HIT training. We really appreciate this.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks very much, Steve. I just thought Mike’ voice should be heard in the discussion these days.

The videos are great John! I have been listening to Mike Mentzer every day for the last 6 weeks thanks to your videos.

@HEAVYDUTYCOLLEGE

Жыл бұрын

That's great, Clinton. I'm glad you like them.

Here, I am finding Mike's concept at the age of 33.. SMH wish I knew this in my early 20s... welp!! It's never too late!! Beast mode activated!! 💪

Mentzer was a legend Great stuff here

Glad I found this channel.. This and Jerry Brainum ‘s are the best for BB info IMO.

Hey Jon - As soon as I see video form you about Mike, I just click like before I watch it! Because I know it is going to be dam good! - Thanks a bunch.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Haha. Thanks.

This is interesting as Mike has included leg curls and omitted squats and deadlifts form his previous documented programs

This is excellent. Heavy Duty and HIT rules. I did the consolidation routine for about 8 months a few years ago and got great results.

@mohamedhamdi-cherif3141

Жыл бұрын

The thing is i don't know what's the consolidation routine.. can you help me or pointing me out to where i can find it? All i got is the baseline routine of four workout protocol.

There's something special listening to such a intelligent, well articulated man speak on something that can be very confusing at times. So easily explaned by Mike, you can really tell he knows his stuff. Thank you AGAIN John!! :)

@HEAVYDUTYCOLLEGE

Жыл бұрын

You're welcome, Mr. Kalasjnikov. Thanks for your post.

@volvo89577

Жыл бұрын

@@karlball42 You might be right. It all comes down to trial and error. I have done my fair share off high volume training and gained a decent amount of muscle by doing so. Matter of fact, i loved that training style for years.. But after getting a girlfriend and now becoming a father, high volume training lifestyle doesnt suit my daily lifestyle. Now i have transcended into more of HIT, by first doing the NSUNS 531 training program, which has similair principals of Mike mentzer, but more a strenght program, after a while i switch to either heavy duty or dorians blood and guts. I must say the 4 day training period, fits way better being now a family person and im astonished by the gains made in the gym. Recovery is key.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@karlball42 Franco and Arnold trained at World Gym. Mike trained at Gold’s. It’s doubtful that they would ever have been in the same gym together for Franco to make such an observation. Many people saw Mike train the way he wrote about, including me. Franco’s statement is just another in a long line of anti-Mentzer rhetoric that has been going on since Mike first arrived on the scene in the late 70s.

Nice review of Mentzer basic workout. Nice tips on arm placement for shoulders. Love me some Mentzer. Thanks John.

@HEAVYDUTYCOLLEGE

Жыл бұрын

You're welcome, Tiger Blood. Thanks for your post.

Yup. Focusing your whole entire energy and intensity within your muscles greatly excels growth within those tensed muscle fibers as well as creates a better mind to muscle movement to help you better stimulate and to understand what you need with every workout and what works and what doesn’t work as well as a plethora of other things that you personally pickup on depending on your goals aims and ends. Excellent video and I very much appreciated it :D

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks for your post.

@c.galindo9639

Жыл бұрын

@@HEAVYDUTYCOLLEGE you’re welcome and thank you as well

Nice to see Heavy Duty back Michael Gomes India

This channel is seriously the best. Had some genetically blessed monster come into my work today who was only 20. Asked him what he did for training. He said he did pyramids and lifted for two hours each lifting day. Mentioned HIIT and your channel coupled with some logical statements to him and I know it was clicking cuz he kept asking me more and more questions. Told him to check out your channel. If he gives this type of training a chance the sky is the limit. I’ve said it before and I’ll say it again : best channel on YT. Thanks for sharing all this knowledge with the world John 💪

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks for the kind words, Thomas!

@thomasjefferson182

Жыл бұрын

@@HEAVYDUTYCOLLEGE I’m literally speechless. All my lifts keep climbing. Just got six reps on db press using 70# on each arm while using strict form and no momentum plus one forced negative with help from someone at the gym. My bicep curls also increased five reps so next bicep day I’m gonna up the weight first time in awhile. So stoked. A million thanks. Have a blessed weekend 💪

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@thomasjefferson182 Congratulations, Thomas! Keep up the great work.

@thomasjefferson182

Жыл бұрын

@@HEAVYDUTYCOLLEGE Genuinely couldn’t have done it without you. Thanks man 💪

I'm doing it baby. I got lower back health problems, so I will adjust it and be careful though. I'm feeling stronger!

Wow good gains with the channel 😎

Cheers John! Agree with Mike I never used a Ezee curl bar for curls didn’t feel it unless with straight bar or DB.

Priceless!

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks, Lou!

Wish I discovered Mike Mentzer in my late teens/20's. Feels like I've wasted many years of needless back breaking weight training and only getting limited results. Better late than never I suppose

@matthewmcconaughey824

Жыл бұрын

can you guide sir , i cannot comprehend what this video intended to convey

@imnotivan

Жыл бұрын

​@@matthewmcconaughey824you wanna use a weight for you exercises that will make you fail in the 6-12 range, and you only want to do 1-2, maybe 3 sets per exercise. Do 2-3 exercises per body part, 3 minutes rest in between your sets. Also when I say fail I mean not able to finish a rep, failure without breaking form but not being able to complete the movement without "cheating"

@skyward6269

Жыл бұрын

@@matthewmcconaughey824 great results with infrequent and intense workout, you work short and hard, you rest alot. Rinse and repeat and good luck to you sir

@kazakh-interista

11 ай бұрын

You took the words right out of my mouth. I am 42 now, started working out at 18. I used to work out like a horse and would never gain a gram of muscle. This younger generation is lucky they have the Internet full of resources. Anyway, I'm still glad I discovered Mike Mentzer now at least. I was still hitting the gym 4 times a week with each session lasting 2 hours on average. From the next Thursday, I will not be working out more than 45 minuets.

Thank you John. / William

Great video!

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks, Andrew🙏

After a long pause of 6 years, I started hitting the gym 1,5 months ago, training on a program created by Lazar Angelov (or his crew?) based on my physical data 10 years ago. The program is loaded with exercises 3 sets each plus 1,5 minutes of breathing between each set. That program would take almost 2 hours a day and 4 days a week. Since I'm not a dedicated bodybuilder and just wanted to shape up a bit now that I'm 41 and I have other important stuff to do, I started looking for other training programs which would cut my gym time down to 45 mins -1 hour. How lucky I'm to discover Mike Mentzer and how poor I am to discover such a genius so late. Anyway, today I started the HIT program off with my chest and back. I thought my body is already conditioned for the gym after 1,5 months of training, so I was a bit skeptical about the intensity of such a small amount of exercises and sets. Little did I know what was I about to experience. I sweated a lot more than I used to with Lazar's program which was pretty intensive too, in a different way though. I cannot say I pressed hard until failure, cause I had nobody to spot, but I still pressed at maybe 90%. When I did close grip pull-downs with a weight half lighter than I used to pull in my previous training program, I murdered my forearms, my brain was about to explode and I wanted to pass out each time cause it was extremely unbearable. I don't know what would have happened to me if I went to the fullest. All exercises took about 45 minutes and I went out with my tshirt wet as if someone poured a bucket of water over me. I can rest assured this program will upgrade my body pretty fast without spending half of the day in the gym. Looking forward to day 2 on Saturday

Thank you

There’s a reason he’s the only one in history to get a perfect body score and he said he ate anything he wanted. It’s just being smart what your eating before, after is a treat here there and off days enjoy.😎

I also recommend John Littles books on Bruce Lee if you're Bruce Lee fan.Ive been a Bruce fan since I was Twelve when I saw The Chinese Connection.

I seriously appreciate this

@HEAVYDUTYCOLLEGE

Жыл бұрын

Glad to hear, Simon. Thanks for your post.

I've been basically following this split for a couple months now and I'm definitely getting better gains in both strength and hypertrophy than my previous 5-day/week volume approach.

@Insp.CountMortisWinshipKlaw

Жыл бұрын

Hé says 5 sets total? So just one set for each exercise?

@RedfishCarolina

Жыл бұрын

@@Insp.CountMortisWinshipKlaw Yes, but no. If following this strictly, it's one working set, on a machine, with a partner helping you as you reach failure. However there are always some warmup sets involved but not heavy enough to stimulate muscle growth. Merely done to get the system ready and the joints ready. I don't have a partner to lift with so I use other methods to push beyond fail. Dropsets with no rest between weight drops..... Rest-pause, slow eccentrics, etc. I cannot do this with squats. It just too much. So with squats I do 3 sets of 8-12 reps, usually each set I do as many reps as I can. My cardio and cns seem to give out before my legs do.

@krazus2036

Жыл бұрын

@Inspector Count Mortis Winship Klaw Yes 1 set per exercise to failure. He didn't mention this time explaining his routine but any exercise that is a "super set" use the second one to warm up for 4 reps(not to failure). Then go to exercise 1, immediately with no rest to 2(already set up because you warmed up with the weight). Mike became incredibly efficient with his heavy duty routine up until the day he died. Before this he was warming up on every exercise, but in later years he used compounds to warm up using only 1 exercise to save time.

Hi John, Thank you for these incredible videos. Just a query that I’ve, On the off days can yoga or other normal stretching be done or indulgence in activities like cycling or swimming?

LETS GO JOHN !

Man you gotta go HARD and smart to grow on 5 sets 3 days a week

The Greatest Ever

Awesome

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks, Scott.

No wonder the BB establishment hated Mike so much. He went after every sacred cow they had. You can't base a multi-billion dollar industry on a diet and training phylosophy based on balance and generating the greatest training stimulus from within. The more of these I watch, the more I like this guy.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Good point, Victor.

Part 2 workout ‼️💡🙂

Hello! I'm kind of confused about the different videos. Mike suggests taking a rest for four days in some videos, while in others, it's recommended to work out once every seven to 21 days. Here, it says to take a day off for two days. What are the differences? Thank you!

Thank you very much for the upload, this is all gold. Do you know why in some recordings he discussed a split of: Day 1 - Chest & Back Day 2 - Legs Day 3 - Delts & Arms Day 4 - Legs Then in this recording he discussed: Day 1 - Chest & Back Day 3 - Delts & Arms Day 4 - Legs

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Humzah. It depends on when the recording was made as he revised his theory depending upon the success rate of his clients. By 1996 (the time of his book "Heavy Duty II: Mind & Body") he advocated the Chest/Back, Legs, Delts/Arms, Legs split you indicated as he was noticing that there was too much overlap with the upper body workouts. But this came in 1996. The more clients he trained, the more data he had to review. However, many of his clients (at the time) made excellent progress on the sequencing he advocated in 1995. However, as he always said, it is up to each individual to work out the practical application (the body part/workout structuring and frequency) as individual exercise tolerance varies across a broad continuum.

@humzaha

Жыл бұрын

@@HEAVYDUTYCOLLEGE thanks for such a detailed response! You mentioned too much overlap between upper body workouts - did you mean lower body? The upper body routines for both seem pretty similar. I completely agree, there will be a lot of variation across people, and this sort of discussion (split selection) is probably worth 3-5% of better results. The core principles of going to failure with 1 set and then allowing for the body to appropriately recover is probably where the bulk of results come from.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@humzaha It had more to do with the frequency of the upper body workouts relative to each other. Thanks very much for your post.

Thank you for this. Now 2:40 horrible form but overall great. Now I will say hit the abs

I am just starting to try this approach and I like it. I’m just wondering, when he say: do push-downs and then do dips, then move on to do one set of bicep curls, does he mean that you should do warm up sets for biceps or just literally ONE set?

John, is there a noticeable difference in progress(strength and size) between a pre exhaustion superset vs normal sets in the long run in your oponion? For example if I do the peck deck then rest for a minute then proceed to the incline press, would it be less effective?

@ManicMoe

Жыл бұрын

.

I only just discovered Mike Mentzer recently and this training philosophy seems very interesting. Definitely going to try it now. Question though, with such low volume will I be huffing and puffing because my cardio isn't being worked much?

@floridaman6774

Жыл бұрын

Yes in my experience using all of my effort in a heavy set to failure leaves me gasping for air

Do i do the shrug exercises immediately after the back exercises(superset) or do i take a rest inbetween?

Good evening. Is this way of training safe for men over 40? I started it, I've been doing it for two weeks now, I really like it. My trainer said it's best for men over 40 to avoid it as a way, because it can lead to injuries. I am waiting for your opinion please. I'm a 1.80 and 86 kg guy, pretty fit. I was involved in calisthenics for some years, and then pure training with pull-ups, bends, sit-ups. But this is the first time I've done something like this and it looks great. Mentzer was a genius for sure!

Hi John, I’m sorry for bombarding you with 2 questions on the same day. Since I recently discovered your channel (I love it by the way!), I’ve been going through many videos the last couple days. I notice that his approach changes throughout time. Could you tell me in which of your videos he goes over his most recent view on the optimal workout split? Thank you!🙏🏾

@HEAVYDUTYCOLLEGE

Жыл бұрын

The latest version of his workout split was chest and back, four days off, leg workout number one, four days off, shoulders and arms, four days off, leg workout number two, four days off, and then repeat the cycle.

@chipobanda6352

Жыл бұрын

@@HEAVYDUTYCOLLEGE great! Thank you🙏🏾 And are the exercises the same as mentioned in this video?

@chipobanda6352

Жыл бұрын

@@HEAVYDUTYCOLLEGE I found a 16 or 17 min video of you in which he goes over that routine. He says it’s the “Baseline program”, and he also mentions a “Consolidation Program”, but doesn’t go into that further. I saw in your bio the link for a book you wrote with Mike. Does that book contain all the information about Mike his latest insights? I’m a 32 year old bodybuilder and have been doing this for about 10 years, and I am looking for the most optimal way to learn from Mike his latest insights and advice. Would you advice me this book, or are there other videos in which I can learn about his latest views in detail? Thank you!

never do ez curls?! I haven't used the straight bar in years for curls, between that, pushups and heavy bench my wrists are fckd. Do you guy curo the straight also?

Great video and loving exploring this HIT routine from Mike. In this video he explains a 72hr rest but others have had him say 96hr or more, depending on recovery. What is the true rest period between days? Is it just dependent on your own ability to recover?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, it is dependent on each individual’s recovery ability - and this can change as one gets stronger. One might start out with two days off in between workouts but once you have increased your strength considerably, you won’t recover fully between workouts with that spacing. At that point, as Mike advocated, you will want to begin inserting additional rest days until progress starts up again.

@gregorythomasfitness

Жыл бұрын

thank you so much for that advice. Exactly what I was after. Appreciate your videos.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@gregorythomasfitness No worries, Gregory!

@gregorythomasfitness

Жыл бұрын

@@HEAVYDUTYCOLLEGEI have subscribed and look forward to learning more from your videos. It's quite annoying to see other MM Workout routines that define multiple exercises, 5 days per week, and 5 sets per exercise. I value more this 1 set to absolute failure so much more, especially now I am older.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@gregorythomasfitness Thanks, Gregory. Yes, I prefer that myself. However, Mike’s training 3 to 4 days a week and up to six sets per body part is still high intensity training, and it’s important from a historical perspective. However, for those of us who do not share his genetic gifts or who are not inclined toward taking anabolics in order to compete in professional bodybuilding contests, the older programs represent overtraining. Mike himself said that.

John little have you got a video of Mike explaining the consolidation programme

@HEAVYDUTYCOLLEGE

Жыл бұрын

Not yet.

I do have one question. Do I need to do feeder sets(warm-up sets piramidally increasing weight but not going to failure, just do a couple of reps like 4-7)before the real working set ? I think this approach is more logical rather than do a general warm up and go straight to maximum weight and execute the working sets.

@davidrobertson6803

Жыл бұрын

Yes, you should do a couple warm-up sets before your work set to failure. I like to do one set with 60% of working weight and one set with 80%.

I have a question about frequency, should I wait only until I feel recovered, or wait until a few days after I feel recovered to train again? Is there any standard of how long the growth process will run for after recovery finishes?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Mike talks about such issues in this video: kzread.info/dash/bejne/qGGVkqqtltHcmtY.html

@brandonkemp2809

Жыл бұрын

@@HEAVYDUTYCOLLEGE thanks!

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@brandonkemp2809 no worries, Brandon.

my dumbells are too light to do flyes and i dont have a pec deck in my gym what can i do instead flat bench?

2 days rest....now that's an interesting program

@gthing6713

Жыл бұрын

plus food..eat alot

Great video John! I have a question I hope you can help me with. Is there a specific reason why he didn't implement deadlifts in this mentioned routine? Thank you!

@HEAVYDUTYCOLLEGE

Жыл бұрын

He wasn’t recommending deadlifts at the time that this interview was recorded. That came later, around 1996.

@chipobanda6352

Жыл бұрын

@@HEAVYDUTYCOLLEGE thank you!

For leg day: what can I substitute leg extensions for? I not not have access to that machine at home. Are Bulgarian split squats a good substitute??

@HEAVYDUTYCOLLEGE

Жыл бұрын

Just do regular squats, then, and don't worry about doing a pre-exhaust cycle if you lack the equipment necessary to do so.

One question: I'm pretty new to the gym, i've been training seriusly 3 times a week for 6 monts now (but i started training during the first lockdown) and I would like to try an HIT trinind metod because I'm a big fan of Mr. Mentzer. But i don't know how to do HIT style sets properly... For exemple take a straight bar pushdown, if I do 8 reps and reach failure should I do a drop set to reach failure again (whitout rest) or shouldn't I? And is better to do like Dorian Yates and do one or two warm up sets or go straight to the point? I hope someone will respond to this couse it would be really helpfull to me. Sorry for my english btw it is not my first lenguage. And last but not least great video.

@kazakh-interista

11 ай бұрын

Hey there. I'm a newbie, too. I started the program today, and it was awesome. In part 2, he talks about warm-ups. He suggests starting off with light-to-moderate weight and doing 7 reps. Honestly, I didn't feel like I had to warm up, cause in this program, you are doing each rep for 10 secs( 4 secs down, 2 secs hold and 4 secs up). So when you do each rep very slowly, you warm up at the same time and you don't injure yourself. Try it out yourself, you will like it. Good luck

So which one of all these routines to use for a beginner?

So there is this way and also saw the every 4 days work out? First chest then legs was the every 4 days. What is the difference? Which is bettera?

After studying Mike Mentzer now and reading his books and ayan rand as he suggests ( her books are an education) I realise Mike was a total genius . Dorian trains similar ( he learnt from Mike ) but when you listen he doesn’t sound the genius that mike sounded like . I know he won Olympia many times but I’m sure mike would have if they didn’t fix 1980 .

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks for your post, Al.

@Lonewolf__666

Жыл бұрын

I agree Mike was a Genius, Dorian was just a very hard working guy.

Question for those that are experienced.. I've seen another video of Mike giving a workout routine that's one every for days, then another video that's one workout every 7 days, now this one is one every three days. Why the different programs? Which one should I follow?

Where can i find the complete program?

I want to try this but I have a question. He did not talk about cardio and mobility on my off days can I do my runs and mobility exercises?

@dumbenoughtotry

Жыл бұрын

Yes - elsewhere (other recordings on this channel) he talks about riding a bike or doing other light cardio on the days between.

Hi. Definitely interested in trying out this sort of training... Tho there's so many different types of it? 1 set? multiple sets? Original heavy duty 4-6 sets? 4x a week. Honestly I don't want to keep away from the gym too much, would the 4x a week, hitting each muscle twice a week like the original work? What workout would be best to try and do you think for a lifter that has been gyming for years, naturally. Training for around 10+ years, but only seriously and proper for a few years. (As in with a proper workout plan and pushing harder) Definitely wanting to push to 17+ inch arms as a natural, would be awesome. can you help out with what workout plan for heavy duty you would suggest to start? and how long for? Yates says if after 1 month no results, change the workout

@BG-pd6os

Жыл бұрын

17 inch arms should be within your reach, as you get stronger you will get bigger. The main thing is to find what works for you, so dont be afraid to experiment. Right now I am only doing 30 total sets a week over 6 exercises. Squats, front and back, bench press, press behind neck,bent rowing and power clean. I establish my max for 5 reps, 1st set is 50% x 5, 2nd set is 75% x5, 3rd. 4th, and 5th set are 100% X5. . I am fairly strong= squat 300x10, and am 59 years old.

@naturalalways5270

Жыл бұрын

@@BG-pd6osDo you do the heavy duty style training? Yeah I've been training a while and definitely tried a lot of different workouts out. Unfortunately some exercises I cannot do due to my back, so I have to keep away from squats, dl, and a few others, but try and work around it !

@BG-pd6os

Жыл бұрын

@@naturalalways5270 Yes, I have done heavy duty from time to time. One of the drawbacks of Heavy Duty is you really need a training partner. I understand the Squat lower back thing. Do you have access to a leg press machine? if no one of the best investements i have ever made is the purchase of the Soloflex rock it, Great leg workout with zero back involment. Heavy Duty is definitely a learning curve. Post me back i will be glad to discuss further. Bob

@naturalalways5270

Жыл бұрын

@@BG-pd6os Yeah I have access to a gym with leg press. Thinking of trying a full body workout 3x a week, with 3 sets or so each muscle, maybe more 6-10 / 8-12 rep range? Slow controlled heavy duty? Tho Ray suggested 5-7 sets for chest & back, 2-3 for others? In his interview?

@BG-pd6os

Жыл бұрын

@@naturalalways5270 Well, thats fine, but what are you trying to gain? Strength, muscle size, look like a bodybuilder, etc? I would always start out with less and build up from there. Heres an example of a heavy duty thigh workout utilizing pre exhaustion. 1st. warm up, free squats, stretches, etc. 2nd. you need to set up 3 pieces of equipment, you will be going from station to station. 3. pick a weight on the leg extension machine where you can barely do 10 reps, same for leg press, same for squat. Now heres the routine go to positive failure on the leg extension, do a few forced reps if you have a training partner. 4. go immediately to the leg press and knock reps to failure, 5. go immediately to squats, you can go to absolute failure , IF you are squatting in a cage that catches bar in low position. Failure in squatting means you will fail in the bottom position. If you have never trained like this, PROCEED with caution. BG

Is this program better than the ideal program? I see he made some changes in the ideal program adding deadlifts over shrugs and barbell rows and removing leg curls

Could I replace the palms up pull downs with chin ups?

What’s the warmup ? If I missed it I apologize 😅

Can someone skilled please note this down as a document? It's difficult to keep track.

what was Mike's explaination to high volume training actually working for people and bringing good musle size results?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Mike acknowledged that other methods resulted in gains, but believed that the gains that were experienced could’ve come quicker, or the trainees may have gone further, had they trained with an understanding of the principles of intensity, volume and frequency. He also believed that, while it may be true that most of the top bodybuilders trained with high volume, so have all of the failures who never gained much in the way of muscle and who number in the tens of thousands.

so im confused, his book states different workouts than this cassette tape does. which is more accurate to follow?

@HEAVYDUTYCOLLEGE

Жыл бұрын

As everyone has a different genetic tolerance to the stress of high-intensity training, the practical application (workout volume and frequency) is something that each individual trainee must work with. Mike has a broad range of training programs, exercises, workout volume and frequency recommendations, so select the one you want to go with and adjust your volume and frequency according to your results. The "perfect" routine is a moving target, not a stationary "one-size-fits-all" proclamation.

I'm currently trying this program out though I changed it from 1 set to 2 sets to failure, the quantity of reps lowers a lot from the first to the second set. I used to work out 4-5 days a week now I'm keeping true to the 4 day recovery break between training days. I'm hoping as a natural and 2 years into bodybuilding that this new change in my training helps me get out of a plateau that I've been experiencing for half a year now. Will be updating upon seeing changes or not.

@taylorg8509

Жыл бұрын

If it works you have saved yourself a lot of time

@dennishackethal

Жыл бұрын

How’s that going so far

@antonyoleas

11 ай бұрын

2 month update: I have gained a total of 4,2 kg of body mass/weight, while losing 3,4% of body fat in the process. This trend leans to a body recomposition phase that I at first was not aiming for but during the process I kept true to it. I have seen increases in strength and muscle size. Note: I had a layoff of about 3 months from the gym prior to the beginning of this application and this method made me want to go back. I had gained about 3~5% of body fat and lost roughly 1 kg of weight during that layoff meaning I experienced muscle atrophy of about ~3,5kg or more and that muscle memory from previous training also played a slight role in this 2 month update. So in doing the math and counting the aspect of atrophied muscle: I have experienced a 2~2,3 kg mass/weight gain without body fat. I have added 1 more exercise to this program for each day to target some body parts I have felt that are lacking behind, while keeping at no more than 2 sets to absolute failure. I have also implemented some other techniques Mike used like rest pause. Conclusions: numbers don’t lie and the strength gain while adding size is a clear indicator that this program works to a certain level but mostly its fundamentals are the key factors. Not everyone is the same and personally I have seen positive results and will keep applying the fundamentals

Does anyone know what the best alternative for reverse pec deck would be

@HEAVYDUTYCOLLEGE

Жыл бұрын

Bent over dumbbell laterals or, if you have access to one, a Nautilus rear felt machine.

Mike: "don't do any ab workouts for at least a month!" Me: "where do I sign up?"

What about squats and deadlifts?

Could working out a muscle group once a week result in muscle growth? I know it can maintain for sure, but growth?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes it does result in muscle growth. Ultimately, however, how much muscle growth a training method will produce is dictated by your genetics.

@Ramiobomb

Жыл бұрын

@@HEAVYDUTYCOLLEGE Hmm. I wonder though if his 4 day split program is any superior. If I remember, it even contradicted his 72 hours rest time in between workouts?

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@Ramiobomb Rest time is a moving target depending on the intensity you are able to generate, which grows greater as you grow stronger. So there is no contradiction or fixed time that is ideal. This is an organic process involving living tissues, not a mechanical process that is the same every time you do it. As individual response varies across a very broad, genetic continuum, you’re going to have to work this out for yourself with practical in-the-gym workouts, rather than speculation. If you think four days a week is best, do it and see what happens. If you go up in strength, then you calculated correctly. If you plateau or decrease in strength, then you’re going to need more recovery days.

What day did he incorporate abs? And how often did he train abs? Great video btw.

@ManicMoe

Жыл бұрын

I do abs once max twice a week and it’s perfect one exercise 1-3 sets

why is this one different from the one where we do the deadlift at day 1?

@ManicMoe

Жыл бұрын

This is the older version the one with the deadlifts is the latest one which is the one I use and suggest

@Zejakov

Жыл бұрын

@@ManicMoe But what is so different? If i switch shrugs with dealifts and switch between leg press and squats it's practically the same. Also don't have the machine for the incline press in my gym so this version here would be better i guess

@ManicMoe

Жыл бұрын

@@Zejakov I know but this is the newer version in which he trained close to a thousand clients and updated the program. Also no need to do shrugs if your deadlifting.

@Zejakov

Жыл бұрын

@@ManicMoe the one with the body builder in his video?

@ManicMoe

Жыл бұрын

@@Zejakov yeah that one also search the video Mike Mentzer ideal routine that’s the latest one it’s better to watch that video first and learn the routine

Hello. I am interested in becoming functionally stronger, not so much bodybuilding. Is this program for me?

What rep ranges anyone no?

Which split would be recommended for an intermediate 20 y/o natural bodybuilder/weightlifter? He's mentioned two different types of ones Chest and back Legs Shoulders and Arms Legs Or the one mentioned in this video?

@humanoid8344

Жыл бұрын

upper body - lower body - full

@imwalt3439

Жыл бұрын

I had same question, but as John says in another reply, I guess it all comes down to your individual recovery ability. I have been using the first split you mention (Chest/back, legs, shoulders/arms, legs for a few months. Felt great and made progress but too many things going on in my life more important than lifting, so I switched to the consolidation routine a few weeks ago. I have been doing the dips and pull-downs both each week, but today just did the deadlift and dips. I no longer worry about not doing a movement for 2 weeks. Next week I'll do squats and pulldowns. I'm never going to be huge, but I did notice a neighbor lady checking out my arms tonight while I was visiting with her husband. At first I wondered why she kept looking at my arms and then it hit me.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@imwalt3439 Atta boy!😉

reps?

What if you want to gain strength on your compounds like squat and bench?

@ManicMoe

Жыл бұрын

This will make you gain strength and muscle

Where can you get this entire workout program? What is the name of it? Thanks for the help 🙏

@HEAVYDUTYCOLLEGE

Жыл бұрын

The entire workout program can be found on the videos on this channel. If you're looking for the full presentation from which this video was excerpted, here it is: kzread.info/dash/bejne/dKSpkpdye7Lfk7A.html

@lunahe1

Жыл бұрын

Thank you John !

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@lunahe1 My pleasure

Only one set per exercise?

Twice per week high intensity is very interesting

Never mentioned how short the rest periods between sets. I can't find it anywhere

@HEAVYDUTYCOLLEGE

Жыл бұрын

According to Mike: “There should be no rest, or very little, between exercises listed as a superset. And seek to minimize the rest between sets not listed together as a superset. Do not, however, allow the workout to degenerate into a race against the clock. At the same time, don't malinger either. Rest just long enough so your breathing slows down to the point that you may resume training with maximum efficiency on the next set. If, in the beginning, you find that the supersets are too demanding with no rest in between, take a 30-second break before moving to the compound movement, as with the Leg Press in the Leg Extension-Leg Press superset. Over a period of time, as your anaerobic endurance improves, progressively decrease the rest time between all sets.”

Do you know the reason why later on mike decided to add the pullover exercise superseted with the pulldown?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Jose. While Mike did periodically use this superset of pullovers and pulldowns himself, he did not advocate this during his later writings. He was always a fan of the pre-exhaustion principle and recommended the use of this principle in his earlier training courses.

Rep ranges would be helpful.

@richbrake9910

Жыл бұрын

6-10

I want to lose weight and add muscle. Would I do cardio on the rest days? Or just have them as exactly that - rest days.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Leave them as rest days in order for your body to recover and produce the muscle your workouts stimulate. And, most importantly, reduce your calorie input.

Can i do swimming on off days?

Is he doing every set to failure? How many reps? And if it’s let’s say 10 reps per set, is it a weight that you are struggling to get that last rep?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, every such a failure. 6 to 10 reps for most of the upper body exercises, 12 to 15 reps for the lower body. And, yes, you should be struggling tremendously to get that last rep.

What’s an alternative for reverse pec decks? :(

@HEAVYDUTYCOLLEGE

10 ай бұрын

Bent over dumbbell laterals

@artygigi2861

10 ай бұрын

@@HEAVYDUTYCOLLEGE you’re a real g. Thanks!

he says the exercises but how many reps??? and only one set of each?

@HEAVYDUTYCOLLEGE

Жыл бұрын

The answers to those questions are in this video: kzread.info/dash/bejne/qGGVkqqtltHcmtY.html

@pathetic9705

Жыл бұрын

@@HEAVYDUTYCOLLEGE thank you

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@pathetic9705 No problem 👍

The reason why there's only 2 sets per body part is because you indirectly work back/shoulders/triceps, working chest, etc etc.

Pongan sub español también

Are all sets done with reps to failure?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes.

How many sets per exercises and rep range?

@HEAVYDUTYCOLLEGE

Жыл бұрын

kzread.info/dash/bejne/qGGVkqqtltHcmtY.html

How many reps in each set?

@davidrobertson6803

Жыл бұрын

For Heavy Duty system 6-8 reps for most exercises.