works great for me, 1 set to total failure, plenty of rest, and the magic begins

@currenphillips1825

6 ай бұрын

How's it. 1 set to failure if he says superset🤔

@Gypsy-Traveller-Old-Clips

6 ай бұрын

@@currenphillips1825 it is to failure on all

@joehonz2722

6 ай бұрын

​@@currenphillips1825it's 1 set per exercise ... Usually 2-3 movements... Based off that it can be 3-6 total sets depending on if you do 1 or 2 sets per movement

@harinirupan1212

6 ай бұрын

Bro so u do 1 to 2 warmup set and one actual set right?

@Gypsy-Traveller-Old-Clips

6 ай бұрын

@@harinirupan1212 yes, 1 set to failure, and it is great. you do less, as for chest i do pec deck, warm up then 1 set to failure followed by an incline bench press, and with the incline bench you are working your front delts also, so on shoulder day you do not do your front delts, as they have already been worked, saves over training, im in and out quick

MIke Mentzer genius. I have been following his advice for a couple years and have the exact same results with about 1/10th the energy and time. Amazing how much time and energy I was wasting before

He's literally Omni man

That deadlift execution is insane, is training lower and upper back at the same time

Fantastic RIP MIKE your Spirit lives on💪🏽

Thanks to the man shared this valuable content and also thanks to the guys who have shared their experience about doing heavy duty ❤

great to see another informational video by John!

I used this method for flat bench dumbbells presses. It worked good. I took 3 days off between workouts. Eventually though I got up to using 80 lb dumbells and could only eek out 2 or 3 reps each week. My progress had stopped. So now I've gone back to using 75 lb dumbells and working up to at least 12 reps before I move back to the 80 lb dumbells. We'll see if this works.

The pulldowns with cable rows superset seems to be working great. My back stays pumped for a few days after. I try to keep my back as straight as possible on the rows.

@MARKIEBANUNCE

15 күн бұрын

Don't have a LATERAL PULLOVER MACHINE at my gym....so how do I superset the CLOSE GRIP PULL-DOWN?

Did my second chest back workout today. Still dealing with a old shoulder injury and weak delts. Peck deck went well but still struggle with the incline. Back went well. I am trying a super set of pulldowns with seated cable rows. Added weights on both. Went up 20 lbs. on the deadlifts.

@OurTimeIsOut

6 ай бұрын

I forgot about the lower reps on the incline. Will adjust next time.

@Gypsy-Traveller-Old-Clips

6 ай бұрын

1 to 3 reps on the incline, it works the front delts also, i feel i can do more reps but i have to take mikes advice

@OurTimeIsOut

6 ай бұрын

@@Gypsy-Traveller-Old-Clips I realized that after two workouts. Thanks

@Gypsy-Traveller-Old-Clips

6 ай бұрын

@@OurTimeIsOut its the ones who think they know it all that know nothing, i have trained since i was 13, Davey Joyce is my name, i come from the best Bare knuckle fighting families in the uk and ireland, European champion and undefeated in 32 BKB fights, i have only started to get ripped and it helps alot in the fighting world, my videos are up on youtube, up the Joyces

@TiberiusX

2 ай бұрын

Why cable rows? You're double working your biceps. Try Lat pull down machine or pullover machine so your back gets hit hard without your arms being a fail point. You also want to work the back first as a pre-exhaust before your pull downs. This is, by the way from Mike's own advice in Heavy Duty. He did the nautilus pull-over followed by the pull downs as a similar pre-exhaust to the pec-deck and Incline press combo.

So early holy day it’s feels like. Can’t wait to consume this info and mindful knowledge and apply it to the gym and life itself in all aspects. #LLMIKEMENTZER

Three months in now. Had a couple minor setbacks. Hoping to lose another 3 to 5 lbs over the next month. I need to keep going early in the morning or late evening because I spend more time waiting then workout requires.

Hi John! You’ve got some rare video footage of Mike (or maybe that is Ray) in this video. Wow! Where did you get this and what, when did this take place? This is extremely rare video and nothing out there on KZread for sure. Thanks for putting yet another great video together on how to properly and efficiently train. You are the man! - Chris

@HEAVYDUTYCOLLEGE

6 ай бұрын

Hi Chris. The video is the property of Wayne Gallasch (GMV) and it’s on one of his DVDs. It was shot when Ray was doing a seminar in Europe by a television station. I’m not sure of the year. But Wayne purchased the rights to it, and has kindly allowed me to use the odd clip here and there in exchange for mentioning his videos as the source.

If you have access to a nautilus pullover machine can that be exercised 1 followed by close grip pull downs for back and is this a more effective sequence for the back.

Does anyone know where I can purchase his Heavy Duty 1 and 2? I’ve looked all over but can’t seem to find either of them.

Hey John, Thanks for putting out the knowledge. I wanted to ask you what are your/Mike's thoughts on stretching. Does stretching help recovery or not? Should we do stretching exercises on rest days? Thanks again

@HEAVYDUTYCOLLEGE

6 ай бұрын

I know that Mike did stretch prior to his workouts when he was competing. Later, he believed that one’s range of motion could be optimized by performing each exercise through its fullest possible range of motion. This was one of the reasons why he preferred Nautilis machines; They buried the resistance curve so that when your limb was in a fully stretched position, the load was minimal, and thus very little force was placed on the joints and connective tissues. The West Point study that was conducted by Nautilus in 1975 verify this. As for my own views on stretching, I don’t believe it does any of the things we have been led to believe, and I’ve written about this in my books. For example: STRETCHING TO PREVENT INJURY One of the beliefs advanced in favor stretching exercises is that it will serve to make the practitioner far more limber and flexible, and thus reduce the chances that the practitioner will incur an injury. And while stretching is common in yoga, it is not exclusive to that discipline. Athletes in almost every sport routinely perform stretching as an activity unto itself. In my hometown of Bracebridge, Ontario, the most popular local team sport is hockey, which, like most sports, has more than its share of ritualism. It is not uncommon to see players skate to their respective ends of the rink prior to the start of a game and begin a very elaborate stretching ritual that is intended to warm up the players’ muscles, ligaments, and tendons. It is believed that by the performance of this activity the players will become more supple and their muscles more pliable, thereby enhancing their preparedness to play and simultaneously reducing their chance of injury in what is a fast and often violent game. Certain studies on injuries in athletics have concluded that “most organized sports-related injuries (60 percent) occur during practice,” 12 and, of course, chief among the warm-up rituals in most organized sports practices is stretching. And while athletes continue to stretch in order to reduce their chances of injury, scientists are issuing reports and results of studies that are calling the practice of stretching for this purpose into serious question. Indeed, a report issued by the Centers for Disease Control and Prevention (CDC) and published in the American College of Sports Medicine journal, Medicine and Science in Sports and Exercise, concluded rather categorically that stretching does not reduce the chance of injury. 13 Stephen B. Thacker, the director of the epidemiology program at the CDC, along with four colleagues, combed through the research databases for studies that compared stretching with other ways thought to prevent training injuries. They actually combined data from five studies in order to look more thoroughly for any benefits that might come to light as a pattern. After such a lengthy analysis they concluded that people who stretch were not less likely to suffer injuries (such as pulled muscles), and that stretching in and of itself did nothing to prevent injuries from occurring. Even more startling were the conclusions of an earlier study 14 of Honolulu Marathon runners that concluded that stretching prior to exercise was more likely to cause injury than to prevent it. The study, conducted by David A. Lally, Ph.D., an exercise physiologist at the University of Hawaii-Manoa, analyzed 1,543 individuals who participated in the Honolulu Marathon, and his key finding-that stretching was associated with more injuries-would certainly come as a shock to a lot of coaches if they would trouble themselves to read the science literature, as opposed to merely adopting the pre-game warm-up rituals of professional sports teams. Additional science articles have been published that have reviewed hundreds of studies on stretching, and all of these have come to essentially the same conclusion: that stretching before an activity does not help to prevent injury.15 One study conducted by the Physiotherapy Department at Kapooka Health Centre in New South Wales, Australia investigated the effect of muscle stretching performed as a warm-up on the risk of exercise-related injury. They were able to oversee a huge database of 1,538 male army recruits who were randomly allocated to either a stretching or a control group. During the ensuing 12 weeks of training both groups performed active warm-up exercises before their physical training sessions, with the stretching group performing the additional warm-up of one 20-second static stretch under supervision for each of six major leg muscle groups. This was done during every warm-up session. The control group did not stretch. The researchers concluded that “a typical muscle stretching protocol performed during pre-exercise as a warm-up does not produce clinically meaningful reductions in risk of exercise-related injury.” 16 STRETCHING AS WARM-UP During an interview on Canadian radio (C.B.C’s Radio One in Vancouver, B.C.), researcher Paul Ingraham said that the idea of warming up a muscle by stretching it was akin to “trying to cook a steak by pulling on it.” According to Ingraham: Body heat is generated by metabolic activity, particularly muscle contractions. The best way to warm up is to start doing a kinder, gentler version of the activity you have in mind: walk before you run. You simply cannot warm up your muscles by stretching them. 17 Moreover, if one stretches one’s muscles before they have been warmed up it can actually increase one’s chance of injury. Taking a “cold” muscle and putting it in the weakest position in its range of motion (i.e., the fully stretched position) and then applying force to it (either the weight of the body or through the application of muscular force) is a very direct way to injure muscles and connective tissues. STRETCHING & FLEXIBILITY Over the decades the research into the alleged benefits of stretching has revealed some additional surprises, most notably that stretching doesn’t increase an athlete’s flexibility and, indeed, can serve to actually reduce an athlete’s flexibility. In a study published in the British Journal of Sports Medicine, the researchers concluded that, “the flexibility index decreased significantly after stretching training.” 18 It must be remembered that muscles have a fixed range over which they can be moved and this is as it must be in order for the muscles, and the joints that serve them, to be protected. You can only stretch as far as your muscles, tendons, and ligaments will allow you-and attempting to stretch beyond such limitations can be dangerous, as it can result in a weakening of the tendons and ligaments. Quite apart from its inert or decidedly negative effects, stretching to enhance one’s flexibility may, in the long run, be a delusion. According to Dr. Malachy McHugh, the director of research for the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York, being extremely flexible may not be desirable and is extremely limited by one’s genetics. Only a small percentage of each person’s flexibility is adaptable, says McHugh, “but it takes a long time and a lot of work to get even that small adaptation. It’s depressing, really…. You only see changes in the actual, physical structure of the muscles after months of stretching for hours at a time. Most people aren’t going to do that.” 19 And finally the good doctor declares: Flexibility is a functional thing. You only need enough range of motion in your joints to avoid injury. More is not necessarily better. 20

@HEAVYDUTYCOLLEGE

6 ай бұрын

(cont'd) STRETCHING & STRENGTH Strength is obviously important in athletics, as that attribute allows an individual to perform with greater speed and power, and also protects him from injury by fortifying the structures that support his bones and joints. In an attempt to increase strength, athletes and their trainers have engaged in many different approaches to tax an athlete’s musculature, ranging from having them contract their muscles against various resistance apparatus such as rubber bands and barbells. More recently, stretching has been put forth as an activity that can serve to strengthen muscle tissue, with the result that many athletes now engage in stretching with the belief that their doing so will serve to make them stronger. However, a study presented at the 2006 meeting of the American College of Sports Medicine (ACSM) looked into what actual effect stretching had on the development of strength, and its conclusions did not lend support to the proposition that stretching is a viable means of strengthening muscle tissue. The study featured 18 college students who performed a one-rep-maximum test of knee flexion after doing either: zero, one, two, three, four, five, or six 30-second hamstring stretches. The experimenters discovered that performing just one 30-second stretch significantly reduced (rather than increased) strength in the athletes’ one-rep maximum performances by 5.4 percent. After the subjects performed six 30-second stretches, their strength declined by 12.4 percent. 21 The conclusion the ACSM reached is that stretching-even for as little as 30 seconds-makes one weaker, not stronger. Since no athlete wants to be weaker and more susceptible to injury, stretching is not something that any serious athlete should engage in, particularly just prior to a game or competition. According to Ingraham, simply performing the type of activity that they will be required to do in competition - but at a kinder, gentler pace; e.g., a light skate, such as hockey players often do, prior to the start of the game, will cause the muscles the athletes will be using to contract, which will draw blood into those same muscles, making them more pliable and, thus, less prone to sudden strain. There is also evidence that the act of stretching interferes with one’s neural control of muscles, leading to a weaker contraction. A different experiment that looked into this issue found a 28 percent reduction in maximum voluntary muscle contraction, which remained depressed by nine percent for a full hour after the stretching ended. 22 In plain English, stretching produced a weaker muscle contraction. Furthermore, researchers at Florida State conducted a study that revealed that trained distance runners who stretched before they ran became 5 percent less efficient and covered 3 percent less distance in a time trial. This revealed not only the immediate weakening of muscle as a result of stretching but also how static stretching negatively impacted endurance performance. 23 In conclusion, stretching really doesn’t do any of the things (from warming up, to preventing injuries, to strengthening, to staving off soreness, to enhancing flexibility) that the old paradigm previously assumed that it did, but it does do something that most trainers and coaches didn’t anticipate-it makes you weaker. NOTES 12. SafeKidsUSA website:www.usa.safekids.org/tier3_cd.cfm?folder_id=540&content_item_id=12111 13. Medicine & Science in Sports & Exercise. 36(3): 371-378, March 2004; The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature; Thacker, Stephen B.; Gilchrist, Julie; Stroup, Donna F.; Kimsey, C.; Dexter Jr. 14. "New Study Links Stretching with Higher Injury Rates," Running Research News, Vol. 10(3), pp. 5-6, 1994. 15. BMJ 2002; 325:468 (31 August); Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review; Rob D Herbert, senior lecturer, Michael Gabriel, physiotherapist. School of Physiotherapy, University of Sydney, PO Box 170, Lidcombe, New South Wales 1825, Australia. 16. Medicine & Science in Sports & Exercise 2000; 32:271-7. Pope RP, Herbert RD, Kirwan JD, et al. A randomized trial of pre-exercise stretching for prevention of lower-limb injury. 17. saveyourself.ca/bibliography.php?her00 18. Witvrouw, E., Et al. (2007). The role of stretching in tendon injuries. Br J Sports Med. 41:226-226. 19. well.blogs.nytimes.com/2009/11/25/physed-how-necessary-is-stretching. 20. Ibid. 21. Medicine & Science in Sports & Exercise: Volume 38(5) Supplement, May 2006p S294; A Single Thirty Second Stretch Is Sufficient to Inhibit Maximal Voluntary Strength: Nelson, Arnold G. FACSM; Winchester, Jason B, Kokkonen; Joke (LSU, Baton Rouge, LA; BYU-Hawaii, Laie, HI.) 22. Peak Performance, issue 46, July 1994, research carried out at the University of Hawaii, runners who stretched regularly were about 33 percent more likely to be injured compared to those who never stretched. 23. www.ncbi.nlm.nih.gov/m/pubmed/19918196/?i=/22266545/related.

@vexionary

6 ай бұрын

Hey John, Thanks for taking the time to write such a detailed and well explained reply. A lot of this is completely new to me 😅 But if there is practically 0 benefit to stretching, why do you think it it's so propagated nowadays?

@HEAVYDUTYCOLLEGE

6 ай бұрын

It’s been propagated for many decades. I don’t have a definitive answer, but would speculate that it’s easier to get people to do passive exercise, where there is no lactic acidosis or feelings of tremendous energy output, than it is to do otherwise. Also, in comparison to, say, resistance training, it doesn’t cost anything. There are no expensive machines to purchase, all you need is an empty room and some mats so you can pay one instructor minimum wage and have him train up to 30 people simultaneously. It’s a far more profitable business model.

@OurTimeIsOut

6 ай бұрын

I like to stretch before every workout. I do legs everytime and then other stretches for the body part that I am training.

What do you do when you hit full stack on all machines?

Why is there no pullover in the back workout?

@HEAVYDUTYCOLLEGE John is it possible to get the heavy Duty Shirt in black? Like that one Marcus is wearing. Which size do you recommend? I think I need medium/large. I have to ship to Germany.

Whit what exercise can I replace the Close -grip pulldown if I don't have equipment?

@HEAVYDUTYCOLLEGE

3 ай бұрын

Barbell rows.

Where can I find more information on "consolidation program" Mike mentioned when progress is no longer met while training once every 6 to 7 days. I'm not having this issue but I just wanted to learn more about the "consolidation program". Thank you.

@HEAVYDUTYCOLLEGE

6 ай бұрын

Try hitting the search feature for this channel as I’ve posted three videos on this program. Here is one of them: kzread.info/dash/bejne/hoSFqbdpZa3Ohpc.htmlsi=d6IhUYRVNTWI8a-c

Wait for the incline press 1-3 reps only or 1-3 to failure?

@HEAVYDUTYCOLLEGE

5 ай бұрын

Always to failure.

@ministryofhandsome82

4 ай бұрын

@@HEAVYDUTYCOLLEGE why the 1-3 rep mention though, could you explain for me?

@joelsbowlsarejoelsgoals9636

2 ай бұрын

I believe it's bc the weight needs to be heavy enough that you can only do a maximum of 3 reps. or you can make the weight heavier for a one rep max or 2 rep max. ​@@ministryofhandsome82

@kahankiziltas9828

2 ай бұрын

@@ministryofhandsome82 because it‘s a superset

What is the tempo in incline press ?

@dasdas1970

6 ай бұрын

M.M preaches slow movement Down :1 Mississippi 2 Mississippi 3 Mississippi 4 Mississippi Up: 1 Mississippi 2 Mississippi 3 Mississippi 4 Mississippi.

@connerbloomer9088

2 ай бұрын

10 minutes down 4 years up. 1 second pause, 16 weeks of rest after 1 set. No rest David goggins style

@ChampChamp2024

Ай бұрын

@@connerbloomer9088🤣🤣🤣🤣

I am gonna change my trainings 3/week 1 day rest in 2/week 4 days rest.

The "Ego" in man/woman, will not allow them to train like this!

@MikeJohnMentzer

6 ай бұрын

True that When you include negatives the amount of reps you can do decreases by a lot

@OurTimeIsOut

4 ай бұрын

I watch people while waiting forever to do my one set doing 5 to 10 sets. I would be out of the gym by then.

@davidp5262

2 ай бұрын

This doesn’t work for hypertrophy that leads to aesthetic gains. This is mostly a strength building protocol. Mentzer had already built an extremely aesthetically impressive physique before he started doing the heavy duty protocol. It makes you stronger but it wont give you the aesthetic gains that most of us want along with the strength gains.

This is Ai sound

@HEAVYDUTYCOLLEGE

Ай бұрын

It definitely is not AI. It was recorded in 1996, which was many years before AI came to prominence. The audio is from a four cassette audio series that was released by twin labs, which was the parent company of “All Natural Muscular Development “magazine. You can find the tapes on eBay.