The consolidated program is the backbone of my routine, and I’ve been getting really good results...! R.I.P. Mike Mentzer, the rightful 1980 Mr Olympia ...!

@Mediagix

Жыл бұрын

You're doing the ideal routine as the other part?

@oliround

Жыл бұрын

​@@Mediagixno, that is a different exercise

@kellyrhoads1067

Жыл бұрын

Do you change after 12 weeks or so? What do you do differently if so?

@mrskinszszs

11 ай бұрын

How long have you been doing it? I just started this, doing exactly what Mike is describing to see if I get better results.

@notimeforsleep9581

11 ай бұрын

Mike was more muscular and symmetrical and overall jacked looking Arnold only had a nice chest and small waist that’s it

I’ve been doing Mikes ideal routine 1 chest back 2 legs 3 shoulders arms 4 legs and honestly can’t believe the results. Just to give an example I’d been stuck on about 135lbs for three sets of 8-10 of leg extensions for months if not years. Slogging away in the gym, up to six times a week. No increases. First HIT session I do 140lbs for 10. Max. Absolute failure. A week later sat down and rattled out 140lbs for 16(!) reps. When I got to ten reps I had to look down and make sure I had the right weight. Never seen anything like it really. A month later and I just did 190 for 10 plus a few eccentrics with drop sets etc. I wouldn’t usually comment on videos but this stuff genuinely works and I’m absolutely loving the gym again. Anyway thank you for the video. Might try the consolidated routine soon. 👍

@HEAVYDUTYCOLLEGE

10 ай бұрын

Congratulations on your progress and thanks for your post.

@God-se7ml

9 ай бұрын

Am starting to do same routine first week in.Can you tell me how you warm up?

@God-se7ml

9 ай бұрын

​@@Eiseman-- mike has many routines and this is one of them

@God-se7ml

9 ай бұрын

@@Eiseman-- no i didnt but I am running that routine now.And my friend did it and does it for a year now on.His squat went from 60 kg to 140 kg for 12 reps.Have you tried the routine?

@God-se7ml

9 ай бұрын

@@Eiseman-- I see why frequency would be a problem but if you take traning to failiure in formula it is solution.

Thanks for keeping mikes legacy alive for a new generation John

@HEAVYDUTYCOLLEGE

Жыл бұрын

You honour me for saying so. Thanks for your post.

@Lonewolf__666

Жыл бұрын

As long as the new generation listen...

@user-sx8rn2if4w

Жыл бұрын

@@Lonewolf__666 I am the new generation

@Lonewolf__666

Жыл бұрын

@@user-sx8rn2if4w that’s good to hear then 😁 my Nephew who is 23 won’t listen to Mike. Comes out with protein synthesis only lasts 24 hours, so need to train 5/6 days a week.

@user-sx8rn2if4w

Жыл бұрын

@@Lonewolf__666 I’m 16. Put on an insane amount of muscle mass in a year or 2 going by hit principals

Ray was an absolute unit!

This is the core of my training since the late-90’s Thanks for keeping Mike’s genius alive.

Best Mike Mentzer channel on KZread

Haven't heard this much common sense in decades....this is how I started training as a young man....intuitively....then the gurus come along with isolation exercise and my growth plummeted .....back to basics...and it works

@steelphantom9105

2 ай бұрын

Isolation exercises are counterproductive?

I'm doing this one with 4 exercises per workout: A Deadlifts Reverse Pull downs Dips Calve raises B Squats Barbell Rows Incline presses Side laterals

@jjb2203

11 ай бұрын

How many reps do you do?

@WalterM-hy5fp

11 ай бұрын

@@jjb2203 10-15 usually depending on the exercise. But anything from 6-20 can be good for hypertrophy

@_Rustodian

11 ай бұрын

That looks great. Do you leave 7 days between?

@brandonbailey5067

10 ай бұрын

This is a very well rounded combination of the best exercises . I especially like the alternation between incline press and dips between the 2 workouts as well as vertical and horizontal pull alternation . I’ll have to put this program to work .

@punnygod6287

10 ай бұрын

Why separate the body parts on different days? Squats and calf raises separate? Dips and incline on separate days? It's not optimal because you want to use the muscle as much as you can

I'm late 40's Holistic Chiro and have started this program. Feels good and makes sense.

After listening to this video I still can see even to this day see how effective this program is. I have recently started using this program after being out of the gym for 6 months due to accident in which I broke both legs and ruptured both quad tendons in both knees. After having 4 surgeries at once on both legs I was bed ridden for a month before I was allowed to walk again. It was like starting over again learning to walk. Recently about 3 weeks ago I decided to start training again to rebuild my legs and build back up the strength in my knees. I finally gave up on physical therapy because of their methods and lack on strength progress in my knees. My chiropractor who was a weighlifer and football player in college suggested I use my own knowledge to build myself backup. I am now using the consolidated program with a slight twist of two sets once every 7 days. I am doing dips and leg presses and than 7 days later I am doing seated rows with leg extensions. Due to the leg injuries I am unable to do any dead lifts or squats but I might once I am fully recovered. The main point I wanted to make was the progress I have made after only two workouts for my upper body. I know anyone reading this might be thinking that it is strength that I am only regaining but the progress after only two workouts blows my mind even at my current age of 65 years old. I will regain the strength that I had and I can bet the farm I will pass where I was at. My dips went from 110 lbs for 10 reps on the first workout to 115 lbs for 17 reps and my seat rows went for 110 pounds for 7 reps to 110 pounds for 11 reps. So if you do the math that would be a 56% in strength on the rows and a 70 increase for the dips in only two workouts. I used a 4-2-4 rep protocol meaning 4 seconds on the positive. two second hold a the top of the movement and a 4 second negative on the lowering of the weight. On the last rep I would do a static hold for as long as possible and than lower the weight in a slow controlled manner taking as long as possible to lower the weight. This is making the one set as intense as possible and I think will make the gains all the greater. Once again Mike was right!

@HEAVYDUTYCOLLEGE

Жыл бұрын

Congratulations on your progress and thank you very much for your post.

@dl7423

11 ай бұрын

good job - now keep going

@emilianodelrio9884

10 ай бұрын

Amazing, I hope It goes well!

@Quartered_Rodent

8 ай бұрын

I wish you a speedy recovery! Thanks for such an informative post!

Thanks a lot for your great content. So glad I found this channel after having tried nearly every training system in the last 20 years. Mike is as inspirational as it gets in the Bodybuilding world. Currently reading and enjoying his first book.

@HEAVYDUTYCOLLEGE

Жыл бұрын

You’re very welcome, and thanks for the kind words

John, I love the original "Mike Mentzer Wisdom" opening and music. I like you honoring those that came before you though, too! But can you bring back the other intro or just the music. It was really cool.

I have been hitting the gym 2002- present and quite frustrated. I have frequented the bookstores yet never heard of this man. I have been into youtube just as much but only discovered all this material recently, i suppose i have been working at it inbetween a time after his death and a time when you got a hold of and uploaded all these tapes. It showed up on my recommended one day most likely due to an unrelenting persuit of knowledge as i follow and listen to many bodybuilders. Thanks for doing it!

@billybobaggins8820

Жыл бұрын

Have you incorporated heavy duty?

@LuisG23000

9 ай бұрын

Mike Mentzer approach is the one that really helped me the most. I’m sure Arnold’s routine works but only if you are on gear.

@dangerdavefreestyle

9 ай бұрын

@@LuisG23000 in that case more is better, and the muscles are a result of putting in lots of effort. i absolutely hate needles and putting any chemicals into my body even in pill form, so itd be highly unlikely i would ever take roids. but if i did i would want it to be small amounts on a proper cycle and regimen. and, only after having figured out the proper way to build muscle naturally. i think steroids dont make great athletes, you have to be a great athlete to begin with. and i have no desire to be current day mr olympia genetically mutated like ronnie or jay. these guys from the late 70's had very desireable physiques. especially frank zane. and he was only carrying like 20 lbs more muscle than the average male. if guys want to keep their juice use private thats okay. its only a crime in my opinion when they tell little kids "you can be just like me if you drink your milk"

I want to try this out! Thank you!

This workout ist absolutely genius, all i add is an isolation exercise for chest back and hamstrings

For this little Volume to be effective it has to be ultra slow reps , a very light warm up set and then the 8-12 super slow set , it should be pure hell and your whole body should be shaking 😊

@vc8160

Жыл бұрын

Thanks, it reminded me of hell week at buds

@steelmongoose4956

Жыл бұрын

I’ve had success with HIT without going the slow, time-under-tension route, gaining both strength and mass. Jay Vincent takes that approach, but it’s not necessary to exhaust the muscle. Certainly controlled repetitions that exclude momentum are called for. Right now I am doing TUT HIT because I’m recovering from a surgery. The slow reps allow me to use lower weights, which is less dangerous to the injury.

@sman53

Жыл бұрын

@@steelmongoose4956 essentially , jays approach is around ten second a complete rep so injury risk is minimal , remember injury is caused from too much volume and high velocity reps with bad form

@mightymurph3949

Жыл бұрын

This is absolutely true. I use a 4-2-4 cadence and it is brutal. I feel it in my entire body, not just the muscle groups being worked. However, i told myself, if im going to do this new regimen, and i have no one to train with me for forced reps, then i will do everything i can to make sure i get all that i can out of this one set. Ive been doing it for two weeks now and am down 6lbs 🙂

@steelmongoose4956

Жыл бұрын

@@sman53 The only thing that concerns me about the lighter, slower approach is that the muscle never learn to contract under the higher weight. It’s possible that strength development might be less efficient.

As a "midget of recovery" myself, I am going to jump on the consolidation program from today, after being beaten up and disheartened by many of the other 'bodybuilding' programs i have tried in the past to no avail. After listening to your channel, heavily, over the last few days; its makes enough logical sense for me to implicate these principles. Thanks for the uploads/information, you're service is much appreciated

@marcusmoonstein242

Жыл бұрын

After training for over ten years I had hit a plateau. No matter how hard I tried I couldn't get any bigger, so I still went to the gym because I love lifting but I made peace with thinking I had reached my max genetic potential. I heard about this workout through the book "The Four Hour Body" by Tim Ferris, and decided to give it a try. It took a lot of willpower to stop doing bicep curls because I always thought my bicep was my weakest body part. To my amazement I started getting stronger and growing again - and my biceps got bigger! I wish I knew about this workout when I was younger. Two points to get the most from this workout : Firstly, record the number of reps you complete to failure and make it your mission in life to do at least one more rep at your next workout. It's incredibly motivating to know that last week you could only do 11 reps if your life depended on it but today you managed to make 12. Secondly, if you can't do at least one more rep then it just means that you're over-trained and need more rest days between workouts. Resist the temptation to train even harder when you're not getting better - you need to train LESS, not more. Best of luck from a fellow recovery midget!

@Mediagix

Жыл бұрын

Do you switch between this and mike's ideal routine?

@ReformedByChrist

Жыл бұрын

How's your progress been so far?

@kon5791

Жыл бұрын

So you are telling us that you are hitting the gym 4 times per month and you are achieving results!?

@demetriuscooksey7147

Жыл бұрын

Do a couple light recovery workouts every week between your heavy ones. Think of it as active stretching instead of a workout. Trust me, it will save you (possibly from serious injury) in the long run, and as long as it's super light and low intensity it won't make an inroads into your recovery.

There are 4 muscle quadrants in the body, posterior chain and torso for hinging and pulling and the anterior chain and torso for squatting and pushing. Modern minimalist programs are built around these movement patterns. This improved consolidated program is literally way ahead of its time. The idea is to train every muscle with the most finite amound of exercises and he's right this does it.

Great uploads John, really impressive t you’ve been able to keep all these over the years . FYI for viewers. The consolidation routine Mike is speaking about here is not his final thoughts on that routine. He modified it somewhat in 2000 and in his book High intensity training the Mike Mentzer way” , Chapter 15, Advanced consolidated training, the routine is shown in full. Workout 1: squats, close grip palms up pull downs, Dips. All one set to failure. Six to seven days rest no weights work at all then follow with , Workout 2: deadlifts, press behind the neck, standing calf raises. All one set to failure Six to seven days rest again. Repeat.

@panos3505

11 ай бұрын

The consolidation program listed in the book “the mentzer way” is the consolidation routine from heavy duty 2.The improved version is the one with the 2 exercises per workout.He even said that his greatest client only did 1 set per workout

Thanks so much for the great content

@HEAVYDUTYCOLLEGE

Жыл бұрын

You’re welcome. Thanks for your post.

@Mohitsingh13444

Жыл бұрын

@@HEAVYDUTYCOLLEGE SIR John little. Please give me your precious time to clear some of my doubts. 1.SIR what about recent studies that SUGGEST 2g protein per pound of body weight for optimal muscle growth. 2.SIR what about doing little cardio such as swimming and rope jumping on rest days BETWEEN HIT programme to burn down some calories that are high above the needed one.

Mike = real 1980 Mr. O!!!!!!!!

a real fucking genious with a better understanding than anyone I have ever listened too! I did swartz for a whole year;,;;;;; nah nah Mike did more for me in 3 months!!!! Mentzer he is our man!!!

I love this

I just found this channel and subscribed. I've lifted weights over 30 years and experimented with almost every bodybuilding strategy out there. I've concluded M.Mentzer's philosophy of HIT and the importance of recovery to be by far the most effective.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Thanks, Biosphere!

Hi, can you please elaborate what the "new & improved" states here? From my knowledge of reading all the books of Mike Mentzer that I could ever get my hands on, in his last book High Intensity training the Mike Mentzer way with John Little, the consolidation workout consisted of 3 exercises in workout A & B. Them being: Workout A 1. Squats on a machine (alternated periodically with Leg Presses) [12-20 reps] 2. Close-Grip, Palms-Up Pulldowns [6-10] 3. Incline press (alternated periodically with dips) [6-10] Workout B 1. Regular Deadlifts (alternated periodically with Shrugs) [6-10] 2. Press Behind Neck (alternated periodically with machine shoulder press) [6/10] 3. Standing Calf Raises [12-20] Where did he state that we should remove the 3rd exercises as well? Or is this info of mine outdated & synced of Heavy Duty 2: Mind & body? Also, thank you SO much for this channel, I can't thank you enough, please share a sol addy if you can, would love to send something as a token of my appreciation

indeed, working out to failure is a literal and devastating attack to the human body, an assault that must be kept to a minimun in order to grow stronger

Dear Sir may our good LORD bless I don't have a squat machine of any sort but on workout A can I don't he zercher squat and chin ups instead? Thank you for your time and answer.

Hey John. I remember Mike saying that shrugs could be substituted for the deadlift in the split program. Would that work just as well in the consolidated program?

P0WER BUILDING LIVES!!! Inspired by this I made my own plan to execute once a week alongside 1 or 2 1 hour cardio sessions (I need to lose fat, too.) I had made some strength and size gains as a baby beginner on a more Yates inspired routine/ PPL split, but overtraining took over as I kept adding exercises. I WAS progressing with around 4-6 sets to failure per body part, but as load increased, I could not recover enough. Now I realise, 4 months into the journey: Much more than 2-3 sets to failure per muscle group per week is too much for nattys to recover once weights start increasing regularly if the quality of rep/set is there. If needs be, I will split this into 2 workouts 7 days apart like Mike says. I hate being a midget of recovery, but going heavy feels right. 1. Incline db flys 2. Bench press / dips (depending on spotter) 3. Pull-down 4. Deadlift (straps) 5. Leg extensions 6. Squats 7. Bicep variant 8. Tricep variant Sometimes I will put the compound movement before the isolation right at the start of the exercise if I want to try a 1RM. Otherwise prexhaustion feels great! A variety of rep ranges are used. Higher rep range for squats and deads, for safety. Still to failure!! Only done once at time of writing, it was brutal fun to execute. The stretch was amazing then LO and BEHOLD the pump arrived THE NEXT DAY??? Working to failure made me realise we’re all powerlifters now. Different rep ranges, different lifts, but we strive for more reps and the signal to move up to the next weight. POWER-BUILDING LIVES

Minimalist. Love it. Implementing.

My first week trying this program. I’m in my early 30s and was training 5-6 days a week like I did in my 20s. My body isn’t the same. Tracking my macros. On workout days 40/40/20 macro split, off days 20/45/35 split.

Great 👍🏻

A question for the professionals. How long should I do the consolidation program before returning to my regular training schedule? And how long should I complete the regular training program before switching to the consolidation program?

4:40 "from one perspective". I like what he did with his arm when he said that.

Hey John, thanks for sharing all this knowledge here on youtube. I have a quick question. If Intensity is what we should be looking for rather then volume, why don't we only do 1 rep with super high intensity?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi PM. Glad you like the content. A one rep max requires a simultaneous recruitment of fibers; that is, as many fibres as the neuromuscular system can activate for a single repetition maximum. Some have a better ability (genetically) to do this than others, meaning that, for some, they can’t recruit enough fibers with a one rep max attempt to stimulate much in the way of growth. Going to failure over several reps requires a sequential recruitment; that is, the fibers are brought into play in sequence (slow twitch, then intermediate twitch and then fast twitch), which improves the potential volume of potential fibers to be recruited considerably for most trainees. Moreover, a one rep max would be a high-intensity/high force protocol, as very heavy weights would be employed relative to a person’s one repetition maximum. However, a high force protocol puts the soft tissues at unnecessary risk for reasons I will explain momentarily. Safety and longevity are the keys to a successful training program. Consequently, Mike preferred a high-intensity but low-to-moderate force program, which meant that the weights were lighter, but the intensity was high. Studies have shown that whether you go to failure with a very heavy weight and very low reps, say, 2 to 3 repetitions, or whether you go to failure with a lighter weight for up to 30 repetitions, the growth stimulus is the same (providing you take either set to a point of momentary muscular failure). Consequently, there is no need to put yourself at risk using a higher force than is necessary.

@pedrosmarta

Жыл бұрын

@@HEAVYDUTYCOLLEGE Oh that makes more sense. Thanks for explanation John.

@georgetubb9124

Жыл бұрын

​@@HEAVYDUTYCOLLEGEalso would it be fair to say some exercises can't be performed with a 1rm intensity ideally such as a curl (though I suppose it can) or laterals. Is it also true that whilst a 1rm is max intensity it is more of a nervous system stimulant than purely muscular? I suppose like you said doing a set of say 5 the stamina fibers are exhausted so the other fiber types are recruited until they are spent and you reach failure

when you do the leg press do you squat for 4 sec down hold for 2 and come back up for 4 sec like the close grip pulldown? Or is their a different number to hold or pause for

John thank you for sharing and keeping the MM wisdom for us today. Want to make a question: I start TRT last year, and I feel a much more energy in gym after that. Learning and practicing hit and HD, and I feel I don't need to wait 4, 5, 6, 7 days..etc between workouts. Can you recommend a training split? I'm making today chest shoulder triceps and legs one day, and back biceps and squats another day, taking 3 days off. Did Mike say something for those who use testosterone, how to train? Thanks

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Rafael. No, Mike never mentioned training variations with people who take TRT. However, even with the enhanced recovery that such therapy will provide, it is still very easy to overtrain. Your best bet is to keep a progress chart and make sure that your weights, repetitions, or both are going up consistently. As soon as you plateau, cut back on the volume a little bit. If you plateau again, cut back on the frequency.

I wish I could ask Mike about his views on Muscle endurance?? I been grabbing the heaviest weights and going to failure! You have to take recovery days wether you want to or not !!!!

As always we are in debt to your servitude in sharing the wisdom, Mr. Little. Thank you! Question. In between workouts if one does low intensity steady state cardio every day for the purpose of getting ripped does the volume of that work cumulatively dip into our bodies resources when its trying to overcompensate after recovery? Fitness pundits tell us cardio kills our gains. What is your opinion?

@HEAVYDUTYCOLLEGE

Жыл бұрын

If your goal is to build mass (to what extent your genetics permit), then give your body the rest from physical activity it needs to do what you are stimulating it to do (in other words recover and adapt from the workout). If your goal is to build your endurance, then add cardio as often as you wish. Splitting the training stimulus between size and strength and endurance will yield you lesser results in either compared to training specifically for one or the other.

@americanthaiboxer7224

Жыл бұрын

@@HEAVYDUTYCOLLEGE Thank you very much for your time, sir! 👊🏽

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@americanthaiboxer7224 No worries. Thanks for your posts.

@Mohitsingh13444

Жыл бұрын

@@HEAVYDUTYCOLLEGE SIR John little. Please give me your precious time to clear some of my doubts. 1.SIR what about recent studies that SUGGEST 2g protein per pound of body weight for optimal muscle growth. 2.SIR what about doing little cardio such as swimming and rope jumping on rest days BETWEEN HIT programme to burn down some calories that are high above the needed one.

Did workout a thursday. I am still sore.😂 Im considering waiting until this Thursday for workout b. I usually go mondays and Thursdays. Not sure if it's gonna be adequate rest. Guess ill have to see tomorrow

Agree with everything, but why the rest is so short between two excesises?

Ive been thinking about trying this out. Ive been doing the ideal program for 3 months now. I was pretty much a complete novice when i started. Ive maxed out the leg extension machine, my squats are improving every time and im deadlifting 120kg and my chest fly's are at 22kg. My bicep curls however and pull downs aren't progressing for the past 3 weeks.

@Ferbocarbo

9 ай бұрын

Did you continue advancing curls and pulldowns? How about the rest? Did you try more recovery time for those muscles?

@seanyanddora

9 ай бұрын

@@Ferbocarbo I ended up switching to the consolidated program and have just started to do more reps with the pull downs on my last session so it was a positive move. The legs are continuing to grow in strength each week

How do i do warm ups with this consolidation program? Do i only warm up with the squats and deadlifts or all? Or the 2nd excercises?

Been over a month, all numbers went up, except for training time - 15-25 min at the gym so no time to check women out :D and it makes you feel strong almost ALL the time, mood is great, appetite great, weight is growing even without supplements other than creatine... 💪

@HEAVYDUTYCOLLEGE

5 ай бұрын

Nice work!

Im doing a similar workout with 6 days rest in between A pull down press hip belt squats leg curl B support row close grip press leg press single leg deadlift. At 48 I need that full weeks recovery or I don't improve my strength.

Is this good for novices, or more appropriate for more advanced lifters?

Any chance I could do heavy duty training while also doing bjj and mma 4-5 times a week?

I recall a suggestion that the Ideal program was for those around Mike's height (5'8") and Consolidated works better for those 6' and over. Does height play a determining role in choosing either program in your view?

I love this stuff. Been doing this routine for 1 year now: Sunday: rev lunges, cg chins, dips Wed: dead lift variants, pull ups, push ups After done will do sit ups or leg lifts. And that’s it. 1 set each exercise to failure.

@pedrosmarta

Жыл бұрын

would you mind me asking, how has been the results for the last year? I'm asking because I'm currently on a pull push legs workout and it sound so mind blowing how so little exercise can stimulate so much growth

@philvogt7671

Жыл бұрын

@@pedrosmarta well it’s not that little. I’m going to complete failure on each. Literally can’t do anymore. But results have been great. Initially lost weight. Went from 217 (fat) to 171. Now back up to 179

@bobar84c

Жыл бұрын

@@philvogt7671 shoulders and chest ?

@philvogt7671

Жыл бұрын

@@bobar84c Dips

@shitposts123

Жыл бұрын

How's the progress???

How to choose between The ideal routine or the consolidated?

can someone please explain what the purpose of the consolidation program is? Is it to be done only if you dont see any progress from the normal workouts mike published which are 2-3 days a week and more sets instead of 1 day a week?

@HEAVYDUTYCOLLEGE

Жыл бұрын

The consolidation program serves two purposes. The first is for those who fall into the low end of the genetic spectrum of tolerance of intense exercise. Such people can only handle a small amount of training and need lots of recovery time in order to produce any gains at all. The second group are those that are very close to the end of their genetic potential, and the weights that they lift (and the energy they output in doing so) is such that that they likewise now can only tolerate a small volume of exercise since they dig a much deeper hole with their greater strength and effort in the gym than they did when they began their training program. These people as well require a longer period to recover and adapt from their training. This is explained in the other videos on this channel.

@alex-nk3yg

Жыл бұрын

@@HEAVYDUTYCOLLEGE thank you very much John

hi a little late here. I have this 4 exrecises in my program but they are separated is there any problem if they are?. Like monday i do: flat bench, incline and dips. then wednesday i do: barbell rows, chin ups and lateral raises. then friday: squats, deadift and calf raise. Can anyone tell me asap bc i just wondering is there something wrong, Thank u

Would the 72hour peogram be giod for me with high body fat? Im 5'10 and weigh 239lbs

Love Heavy Duty training but how about for a fat loss cycle? Would consolidation work in conjunction with 3-4 days of cardio per week?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, providing the cardio was done at a low-intensity pace, so that it could be continued for 40 minutes or so. Walking, in other words, would be a good way to burn additional calories, without being so demanding as to upset recovery ability.

@themeatspot5020

11 ай бұрын

​@HEAVYDUTYCOLLEGE Hey bro quick question, if I'm following the ideal routine, does the reps need to be super slow?

@AlienRocker

11 ай бұрын

​@HEAVYDUTYCOLLEGE thank you for uploading all this great info. If I would like to incorporate sprints instead of low intensity am I better off with the ideal or the consolidation routine? I want to take my dog for runs to give him a good exercise.

The biggest challenge, imo, is sticking to the schedule and resisting the urge to workout 1 or 2 days later.

Thanks for spreading the knowledge! I am on the consolidation program but am a bit confused on if I should be using forced reps and other techniques to increase intensity. If positive failure is enough to stimulate growth, and by getting stronger intensity increases, then why is this needed? Is it not better to do «the least amount» to stimulate growth, so that you dont need extra rest just to compensate for the extra inroad?

@HEAVYDUTYCOLLEGE

Жыл бұрын

You raise a good point. If you are still making progress, then don’t add such techniques. When your progress arrests, try incorporating one of those techniques and see if any progress is made. You should always keep a progress chart. Every individual is different, and responds differently to high intensity training. You will only know if a technique works for you or not by trying it, and noting the progress or lack thereof as a result.

@sanderanderson7737

Жыл бұрын

I really appreciate the quick answer, thanks a lot! I will save those techniques for when they are needed.

@user-je1bz1yx6p

10 ай бұрын

Any results?

If I can't do chin ups or don't have a lat machine, what should I do for biceps? Doing only one exercise, one set, in only one session and even apart for the next one, definitely won't do it. Should I add perhaps another biceps exercise as a substitute of those?

@kmj5665

Жыл бұрын

Straight barell curls

I'm thinking of switching the chinups to before the squats, the squats done in H.I.T fashion completely exhaust me. So much so that i can't go high intensity enough to justify the 1 set of chinups.

Reasonably one would have to Wonder (Naturally) how effective this style of training vs the traditional would have the same effect

How to find out the max weight for the reps?

John do you know if Heavy Duty II Mind and Body is available to buy somewhere?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Unfortunately, I believe it is out of print, and, thus, unavailable. Perhaps in the future that will change.

Do we do consolidation workout with HIT workout?

This microphone quality is insane, better then most todays

@LOCOMAN

9 ай бұрын

Best microphones were made long time ago:)

John, I'm going to use the consolidation routine through the end of the year due to travel and time constraints. Based on your experience do you recommend just a straight set until failure or should I do a couple negatives or static holds occasionally.

@HEAVYDUTYCOLLEGE

8 ай бұрын

I don’t think it would hurt to do static holds or negatives, but only sporadically; perhaps every third or fourth workout.

Mr Little. Is the modified routine ment to replace the regular Consolidated routine for "linear" trainees? He didnt specify it in the video, but clearly stated the regular C routine is for low recovery guys.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, Mike found the modified program to work better for that body type, however given the diversity of genetic factors, some may find the original consolidated program to work better for them. That’s why it’s important that you have a logbook and experiment with the applications to see which one/s yield the best results for you.

Hi John which book of Mike Mentzer would you recommend buying to a modern approach which includes the consolidation training or the consolidated program? Is it the one published in 2003 “The Mike Mentzer Way? I just bought and trowed in the bin the Physique 101 by John Heart. Written in big words which includes 2 or 3 ways splits for 30 euros!!! If I onee what was the content I would have save money and do my own splits

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Mark. The most comprehensive book would be” high intensity training the Mike Mentzer Way”, in my opinion.

I’ve been experimenting with training every 72 hours, would it be better to continue my routine or swap to the consolidation routine. I’m also a tennis player and very active in manual labor. Would it be more optimal to try the consolidation program until I finish the season and then go back to the 72hour program or is there a one size fits all program?

@Murphator

Жыл бұрын

The 3 hr lecture he does, he says if you go for 6 weeks 3 rotations of the 72hr - 4 workout routine, and if you are not satisfied, to then move to the consolidation routine...

@Jgravy403

Жыл бұрын

@@Murphator thanks, I have been training with the 72hour routine splitting it into 3 workouts but I worry that because I am so active if I should swap to the once a week program temporarily until the season is over to help my recovery. Thoughts?

@dominict1981

Жыл бұрын

@@Jgravy403try it. See how you feel. I would say less is more if you are doing a lot of tennis try the once a week. This is an anabolic routine not aerobic routine. The body needs time to rest recover heal and grow. 🙏🏼

@Jgravy403

Жыл бұрын

@@dominict1981 Thanks I'll probably just swap till the end of the season

@tektoniks_architects

Жыл бұрын

When in doubt, always add more rest between workouts for recovery, especially if you are very active outside of training. If you work out very hard and to failure, 72 hours is less preferable than 96 hours, especially if you are very active otherwise, IMO.

So, in the end, what are the benefit of the improved program compared to the regular from HD II ?

@HEAVYDUTYCOLLEGE

10 ай бұрын

Mike found that two exercises produced better results than three for most of his clients.

@Enidehalas

10 ай бұрын

@@HEAVYDUTYCOLLEGE Thank you for the answer. It makes sense, simplification pushing his philosophy even one stop further. What about overlap ? Won't the arm exercise of Workout A overlap on the dips of Workout B ?

The audio sounds different when the footage starts showing

I'm new to Mentzer's philosophy and haven't lifted in years. I want to gwt back into it with Heavy Duty. When should one use the consolidated program vs the ideal program?

@letbright8182

17 күн бұрын

Brother, I think you should do it alternately, do the consolidated program for 3 months first, trigger the growth and switch to the ideal routine, then when the ideal routine stops progressing, continue with the consolidated program.

@platypussrex

17 күн бұрын

@@letbright8182 Hey man, thanks for the reply. That makes sense. I'll switch up to ideal in a couple of months and see how it goes.

@letbright8182

17 күн бұрын

@@platypussrex thanks good training

Where can I buy this book? I can't find it anywhere

JOHN, DO YOU THINK SQUATS USING SMITH MACHINE IS GOOD? OR CAN COUSE PROBLEMS IN THE LONG RUN? THANK U!

@HEAVYDUTYCOLLEGE

Жыл бұрын

I think squats in a Smith machine are fine. So did Mike.

@Mohitsingh13444

Жыл бұрын

@@HEAVYDUTYCOLLEGE SIR John little. Please give me your precious time to clear some of my doubts. 1.SIR what about recent studies that SUGGEST 2g protein per pound of body weight for optimal muscle growth. 2.SIR what about doing little cardio such as swimming and rope jumping on rest days BETWEEN HIT programme to burn down some calories that are high above the needed one.

8:15 a pump "it feels good, I like it myself; but it's not important."

Hey John, if i don't want to grow my legs and went ahead and skipped squats from the program, would my progress in other muscle groups also be affected? (There's a myth going around that training legs increases testosterone aiding in gains)

@HEAVYDUTYCOLLEGE

Жыл бұрын

I, too, have read studies in which not training legs directly resulted in less gains in other bodyparts. However, I suspect that there is a genetic component to this (just as there is with tolerance to intense training). Consequently, the best bet is to test your hypothesis and see what happens (which all of us have to do anyway, given the above).

@7Faizaansyed

Жыл бұрын

@@Rileyed ok thanks a lot

@Enidehalas

10 ай бұрын

You should train legs too, maybe just slightly less, not by skipping leg day, but reducing lightly intensity (not total utter failure, but at the first shakes). You would still trigger some growth (less) including in other body parts, but less in those specific muscles.

In which book I can find the consolidation program? Is the one published in 2003? The Mike Mentzer Way? Thank you

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, that program is one of the ones included in that book.

What about adding an isolation exercise to cover gaps in the physique i understand this hits everything necessary. Would it be a problem adding say 1 set of tricep pushdowns after the dip to target your long head more effectively, that seems to be a lagging bodypart when i'm doing the consolidation routine. Also i must ask is it okay to rest 10 minutes between the deadlifts and the dips? i find the dip to be very difficult to do unless it's the first exercises of that day.

@thegahd

Жыл бұрын

You can add this in, this regimen is not meant for advanced lifters, but even advanced lifters should benefit from his recommended 6-7 days rest in between workouts. Do not ever do more than 1 set per exercise however, and do not do sets that are not to failure except for warmup sets. At most 4 exercises with 1 set or superset each per workout. Mike's method.

@Bl4zik3n

Жыл бұрын

@@thegahd yeah sounds about right

@ruanoosthuizen6084

Жыл бұрын

I'd rather add things that target neglected muscles - neck, hip ABductors/ADductors, hip flexors, calves, etc.

@Bl4zik3n

Жыл бұрын

@@ruanoosthuizen6084 Calves aren't neglected, the squat hits them pretty hard as well as the adductors. The dip hits the triceps well but the longhead lags if it's not isolated. Im with you on the neck and abductors though...an inverted row for the hard to reach rhomboid area. The consolidation routine is solid im not arguing against it im just speaking on what happened to my physique.

@mgtowphilippines8164

11 ай бұрын

​@@thegahd what about integrating mike method in my accessory exercise

Today just did workout B

Which workout mike mentzer recommend after 6 months of the Consolidated workout ? What is the next move to do ?

@HEAVYDUTYCOLLEGE

Жыл бұрын

There is no workout that he recommended beyond that point. The only thing you can do is periodically insert some of the more demanding protocols that he advocated elsewhere on this channel. Things such as forced reps, negative only, etc. But you have to be very cautious when employing such techniques, as they are very, very demanding, and can lead to overtraining quite quickly.

@sirvaant

11 ай бұрын

An example of overtraining to emphasize your point I was at the gym, did some seated leg curls all sets to failure on the third set to failur I dropped the weight and went to failure again with lighter weight. My hamstring were wiped out for a week and so was my nervous system not worth it.

Can complete beginners start lifting weights with this program ?

@borkosogli3237

8 ай бұрын

You can and it will yield results, but it will be slow. Given that you're a beginner you should do Mike Mentzers "Ideal Routine"

I'm starting to believe Mentzer, With Arnold's style I gained 4lbs per month then I switched to heavy duty...now first month is gone and I have gained 8Lbs. That's double gain compared to Arnold's style of training.

Would there be any negative impact on gains if I do workouts A and B on the same day, while resting the rest of the week?

@benchcrewgames

11 ай бұрын

Sounds like you'd want to do a full body workout. You could probably do it, but you're gonna be running on empty. Give it a try, see if it's sustainable for you, and if the results are worth the effort. Good luck.

Mike included the deadlift so we can get some hamstring involvement?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Among several other muscle groups.

I’m doing this workout now but I’m guilty of adding more exercises i just feel some of the gaps still need a little more stimulation however I’m sticking with 1 working set per exercise and resting the full week for now.

@berlintrada7397

11 ай бұрын

Yeah, prefer increase frequency and exercises, but it's easy to overdo it... Full body 3x a week is probably best but customize it.

@sirvaant

11 ай бұрын

Update: switched from every 7th day to Heavy duty every 5th day I found that I was recovered and over compensated by the fith day. Extremely intense doing a full body but hey it’s working!

@madnowproductions

10 ай бұрын

​@@sirvaantreps and weight going up?

@sirvaant

10 ай бұрын

@@madnowproductions yep and I’m in a calorie deficit, trying to get a little bit leaner. The key is putting just enough rest days in between your workouts and not training until you know your recovered, you’ll gain every time!

@mercurialdude

9 ай бұрын

@@sirvaantThis is very helpful. Same boat. Trying to drop weight while building muscle. Thx. BTW likely a silly question - do you know if you’re fully recovered by how not sore you are?

Can anyone please explain how this program engage the chest muscles?

@HEAVYDUTYCOLLEGE

7 ай бұрын

Dips work the pecs strongly, while close-grip underhand pulldowns, apart from engaging biceps and lats, also work the clavicular attachment of the pecs.

John do you think that if I'm not training forearms specifically (just using the Ideal Routine right now) > they will still receive sufficient impulse and will grow?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Genetics will determine your growth potential in your forearms. Mike believed that all the gripping he did on pulldowns and deadlifts, for example, gave him sufficient stimulus to build some of the biggest forearms in the business. However, if you want to specialize on forearms, it wouldn’t hurt to do a set of wrist curls and reverse curls on your arm day.

@beatbaker7420

Жыл бұрын

@@HEAVYDUTYCOLLEGE thanks as always!

@davidparrot9619

Жыл бұрын

@@HEAVYDUTYCOLLEGEany idea on Mike’s stance on straps for pulling movements?

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@davidparrot9619 He used straps for doing shrugs on the Universal machine. I've also seen shots of him using straps for negative-only pulldowns.

John, firstly thank you so much for doing this video series. I’ve learned everything I’ve used in bodybuilding from you, Mike, Doug McGuff etc. Question: I used the Heavy Duty 1 training system and it yielded unreal results for me as a natural. After my gains slowed I switched to the consolidation program and saw my gains regress a little. Is 7 days too long? I’ve heard that Mike expressed some doubt about this program later in life in its efficacy. You knew him so I was wondering if there was any truth to this. Thanks again John and also to the late great Mr Mentzer.

@HEAVYDUTYCOLLEGE

Жыл бұрын

Hi Chad. Thanks for your kind words. No, I think the tale of Mike second-guessing himself on the program is apocryphal. The consolidation program was a program that worked for those who either could not recover from the Ideal Routine or had reached a strength level such that the increased punishment (in terms of weight, reps and energy output) was such that they simply could no longer recover from the volume and frequency they were performing. Mike never advocated it for everybody at all times forever and always. Your tolerance to volume and frequency is individual-specific; so you might have the genetics to tolerate and make progress on Mike's Heavy Duty 1 program. Rather than downsizing to the consolidation program, you might have wanted to take an intermediate step by slightly reducing the volume of the Heavy Duty 1 exercises and, perhaps, adding an additional rest day or two in between.

@chad7943

Жыл бұрын

@@HEAVYDUTYCOLLEGE Thank you so much for your reply! I think I’ll go to the ideal program. I’m not nearly as heavily muscled as some of the people I’m sure Mike was advocating this for so maybe the intensity from the weights I lift does not require 7 full days of rest. Again forever grateful for you, Mike and the heavy duty/high intensity community!

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@chad7943 All the best, Chad. Thanks for your post.

@Mohitsingh13444

Жыл бұрын

@@HEAVYDUTYCOLLEGE SIR John little. Please give me your precious time to clear some of my doubts. 1.SIR what about recent studies that SUGGEST 2g protein per pound of body weight for optimal muscle growth. 2.SIR what about doing little cardio such as swimming and rope jumping on rest days BETWEEN HIT programme to burn down some calories that are high above the needed one.

@mndgms8079

Жыл бұрын

@@Mohitsingh13444 I recently found out that protein intake should be calculated based on body weight WITHOUT fatt ( sounded logical because together with this information I also found out that too much protein also turns into fatt ) i tried it and as a weight lifter I kept taking 2GR of protein as usual and only 200 calories lower i had very good noticeable results of fat loss ( I'm not overweighted did it for definition ) in very short time with only still doing weight lifting and no cardio at all ( And never did ) but after I founded this channel I heard in one of the videos Mike saying protein intake should be calculated based on muscle size 1 to 2 GR per pound ( I didn't tried ) just do the Mike Mentzer's heavy duty HIT workout properly ( which will burn waaay more fatt than high volume training AND cardio ) cardio is oooverrated waist of time and most important waist of energy which is very precious !

Can the deadlift be substituted for a different exercise?

@rille8282

9 ай бұрын

shrugs I think. Atleast Mike says so in the video : Mike Mentzer The Ideal routine. kzread.info/dash/bejne/amlm1KmRdcSbp7Q.htmlsi=pbHlnZMhPSWta5C0&t=5

Is this the consolidation program that Mike Mentzer recommends for those taller than 5’10 and between 150-185 pounds? I fall within that range as a 5’11 160lb male. Considering he believes people like myself don’t respond as well to HIT. Thanks!

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, it was his experience as a trainer that those “with more linear physiques” (as he liked to say) have to be particularly cautious with volume and frequency in their training. He found that the consolidation program fit the bill for most people who incline toward the taller, thinner body type.

@mintoness62

Жыл бұрын

@@HEAVYDUTYCOLLEGE Thank you so much! I appreciate the apt reply. I'm planning on doing more research over the next 2-3 weeks before I start. Your channel has been a pretty good source so far.

@AkhileshPA-mr7vu

Ай бұрын

​@@mintoness62hey bro you still doing consolidation workout??? How are the results?😊

How would one determine if they are an advanced lifter in order to do this routine? Or how to determine if one is ready?

@HEAVYDUTYCOLLEGE

Жыл бұрын

That’s a really good question. It really comes down to the individual and his length of time training and his progress therefrom. If you’ve been training for two years consistently, say, and you have added additional recovery days and reduced the volume from the original ideal routine, down to perhaps three exercises per workout, and you have bumped up against a wall in terms of progress, you might be very close to your genetic potential. At that point you may wish to try the Consolidated program. Remember, however, that none of these programs are scratched in stone; they are simply suggested programs that the individual must work with, and manipulate in terms of the exercises, the volume and the frequency, in order to keep progress going. It is the principles of high-intensity training that apply to everybody. The practical application will vary tremendously between individuals.

@kellyrhoads1067

Жыл бұрын

Wow thanks

If a workout is only two sets, then why not rest a good ten minutes between the exercises? Why compromise the second exercise by resting only a brief period?

@HEAVYDUTYCOLLEGE

Жыл бұрын

You can certainly rest longer if you feel you need to. However, time is a factor in intensity as well, as in work per unit of time. However, if you feel you need more time in between exercises by all means, take it. Try and standardize it on your workout chart, however, so that a sudden improvement in a given exercise is noted as being partly the result of resting longer between exercises.

I thought I created this workout. Although I did chin ups instead of pull downs and squats and then a few days later dips and deadlifts.

Got a question, going to star this but what about warm ups?

@HEAVYDUTYCOLLEGE

Жыл бұрын

Here you go: kzread.info/dash/bejne/lpiYyJecl7S5iJs.html

@ZKAZA2014

Жыл бұрын

@@HEAVYDUTYCOLLEGE legend thanks 💪

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@ZKAZA2014 No worries.

So if you fail within the prescribed rep range, say you were doing 6-10 and failed on rep 8. Do you increase the weight next workout or try to get 10?

@HEAVYDUTYCOLLEGE

5 ай бұрын

Try to get 10, and when you can get 10, increase the weight.

Question for the community: do I start Mike Mentzer’s HIT with the Consolidation Program or the Ideal Routine Program? My goal is to follow either program very strict for 12-weeks. Thanks ahead of time for your suggestions. 💪

@savinojaquez

9 ай бұрын

Don’t have a definitive answer but I believe the two programs were made for people of different body types, the consolidation program being for people with taller, skinnier body types (hardgainers) and the ideal routine for stockier people

@NickCooper74

9 ай бұрын

@@savinojaquez Thank you

So what happened to the 4days rest compared to the 7days? If you think you need it you rest extra days?

@HEAVYDUTYCOLLEGE

7 ай бұрын

Two different programs, intended for different recovery abilities.

I’ve been working out for 3 years As a beginner of this program should i go for the 4 day split ( old program ) or the new ( consolidation 7 days split ) ?

@HEAVYDUTYCOLLEGE

11 ай бұрын

The 4 day split.

@paajio

10 ай бұрын

​@@HEAVYDUTYCOLLEGEI started gym 1 year ago, what should I do? consolidation or 4 day split program

@edricjordan7093

6 ай бұрын

What's the 4 day split routine?

@Scarecrow001

6 ай бұрын

@@edricjordan7093 basically u go to gym only once in 4 days. 30 min each session Day 1 chest and back Day 2 legs Day 3 arms and shoulders Day 4 legs Repeat For example if u would start on Monday next training would be on Friday

hi jonh i heard in your last seminar that some clients were training with only one set per workout

@HEAVYDUTYCOLLEGE

Жыл бұрын

Yes, we do have a few people training with one working set per week.

@giuseppemigala4033

Жыл бұрын

I do it often, split into three, one set of dips, one pull-up, and one squat, 6 7 days apart

@giuseppemigala4033

Жыл бұрын

mike in specific cases, if you know how he divided the body in these cases, in three or four ... thanks for the answer ..... because personally I think that one of the most logical choices in general is to eliminate the detachment , or at least for me it's better that way

Just started tonight with one of mike’s programs. 6 exercises to failure and done in 20 minutes…..it kicked my ass. Came home, made dinner and 45 minutes later I wanted to sleep. Don’t think I have ever been so drained after an hour workout with set reps and sets To failure is different and feels good. Time will tell

@evanhares3319

7 ай бұрын

Which program?

What about shoulders and chest ? I would like to try this but 7 days brake seems long and how you compensate for shoulders and pecs?

@HEAVYDUTYCOLLEGE

Жыл бұрын

The shoulders and chest muscles are worked with dips and pulldowns.

@bobar84c

Жыл бұрын

@@HEAVYDUTYCOLLEGE dips are like 80% triceps...

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@bobar84c If you don't think the shoulders would receive sufficient work from the consolidated program, then I wouldn't do it. It is a program for those with low tolerance to high-intensity training or those who have (almost) reached the upper limits of their genetic potential. In which case the stimulation the delts and pecs receive from the aforementioned exercises will (at the least) preserve their size and strength. You may want to check out the "Ideal Routine" video elsewhere on this channel.

@bobar84c

Жыл бұрын

@@HEAVYDUTYCOLLEGE I will, thanks for your time end effort.

@HEAVYDUTYCOLLEGE

Жыл бұрын

@@bobar84c No worries 👍

Is this a beginner program?