muscle mass. Nobody I know of with any type of great physique uses his newer methods. its reserve ability. As the Body Changes, Training Requirements Change:Sticking Points are NOT Inevitable! Very often an individual's progress ceases entirely because he failed to account for a very important consideration: that during periods of physical-muscular progress the body is not static, it is in a process of change; and that as the body changes training requirements change. © 2021 T Nation LLC. This would require interdisciplinary cooperation, including the philosophy of science. I owe a huge debt of gratitude to Mike Mentzer. What's the difference, for instance, whether a bodybuilder does four sets of five exercises or five sets of four, if he hasn't grasped the cardinal fundamental of exercise science -- the fact that a high-intensity training stress, i.e, training to a point of failure, is an absolute, objective requirement for stimulating growth and, therefore, none of his sets is triggering the growth mechanism into motion? Not long ago, in Flex magazine, a very young, heavily muscled, well-known bodybuilder was quoted in bold print, "If 20 sets are good enough for Arnold, it's good enough for me!". All Rights Reserved. Some men use tiny doses of testosterone for hormone replacement therapy. The purpose of imposing a high-intensity, anaerobic training stress is to cause adaptation, i.e., an adaptive response, i.e., stronger and larger muscles. To this day Mentzer is known as having one of the most complete and fully developed physiques ever to grace the bodybuilding stages, with levels of muscularity and density that rival many of our overly-juiced modern day competitors. ... All of Mentzer’s training explorations were designed to help you put on as much muscle as your genetic potential would allow in the fastest time while doing the least amount of exercise possible. The most likely place to start is He said that the workouts are so intense that he couldn’t do them without the trainer pushing him — his trainer was Dell’olio himself. When someone asks, "Who am I to judge?" "High Intensity Training the Mike Mentzer way" This book was penned by John Little who was working with Mike a lot prior to his death. genetic programming so as to extend the range of his potential such that he could develop a Mr. Olympia In one sense, from one perspective, all healthy enough to engage in bodybuilding activity at all, . Here's why it needs to make a comeback. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. NTF training, we concluded, actually facilitated some trainees' recovery ability. It’s the pure truth how the oldtimers trained. I have spoken with numerous career professionals who related that they always wanted to take up weight training but couldn't justify the time: a 30 minute drive to the gym, working out for an hour or more, 30 minutes for showering and dressing, then another 30 minutes back to home or the office. one unit; it represents a 100 percent increase in the volume of exercise; which The HIT or high intensity training methodology was popularized by the legendary Arthur Jones who many still consider to be one of the most brilliant innovators in the field of exercise science. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. Q. I have been reading Mike Mentzer's Heavy Duty 2 and he lists a very low volume routine of only 2 to 3 sets that you should do only once a week. this is a strange book, with all kinds of glossy pin-ups of mentzer as well as his weird ron swanson-y individualistic rants, but the training method he created (lift heavy weight to failure, pre-exhaust isolated muscles, don't rack up huge training volume #s, follow a balanced diet) is fantastic. In fact, reading his writings and books helped shape my own career in this field, not so much because I held strongly to his training beliefs, but because it taught me to think outside the box and question everything, even if it was considered popular. These examples prove the reality of "indirect effect", i.e., when growth is stimulated in one muscle, growth is stimulated through the entire musculature - though to a lesser degree; and the larger the muscle being worked, the greater the degree of indirect effect. The pump is not indicative that growth was stimulated. (Not available to conscious awareness are the physiologic-metabolic stresses.) upon before depletion occurs, the body protects itself from future assaults upon Mentzer, M, Little J. Presently, our universities are not aware of this; and "data" continues to accumulate without the requisite processing. Got some dumbbells? Low-budget S&M flick, or just an entertaining look into the world of HIT? If you are a powerlifter, I suggest you try Heavy Duty training for three months, and see if I'm not right. They then conveniently drop the issue of the increased cortisol output, and focus on the increased testosterone as though it were the ultimate factor responsible for increased muscle growth. As the stresses grow progressively greater, they will eventually reach a critical point such that they constitute overtraining. ‘Heavy Duty’ training was Mike Mentzer’s encapsulation of High Intensity Training (HIT).. HIT was his preferred way to train because it yields the best results in the shortest amount of time. This training is not for the faint-hearted. His ideas were a refreshing option to the crazy volume being done in the 70’s and 80’s. His training frequency began to space out even further. When I found that my strength levels didn’t suffer, I cut down to two twenty-five minute sessions per week and again found that my strength did not suffer. Others use massive amounts for bodybuilding. During his time in the military, while also doing his bodybuilding training the old fashioned way (very long training sessions with many sets and hundreds of reps) he came across Casey Viator, who was the winner of Mike’s first bodybuilding competition. Going from one set to two is not just a June 14, 2020 ; ... according to Mike, training calves more often was compared to adding gasoline to a fire in hopes of putting it out. However, it is essential that one utilize correct form throughout the entire movement. Both groups trained 3x per week for 5-60 mins. Following the above advice, you'll never hit a sticking point; you will experience unbreached progress with your training. acquaintance of mine, named Jerome, who makes his living dancing on the stubs that should have been his legs, Training hard, intensely, is what is required to build To quell any fear about the progressive reduction of training frequency, consider this. exists in reality; namely, quantity. Mentzer came to high-intensity training after losing a contest and finding that the winner, Casey Viator, trained that way. (This was only touched upon briefly in Heavy Duty I; but elaborated thoroughly in Heavy Duty II.) In Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. These individuals reported to me on a regular basis, claiming calf increases of 3/4" to 1 1/2" in several months. Little does he suspect that the others are doing the same thing. A 12" arm contracting at 100% will not tax the overall body as much as an 18" arm contracting maximally. Mentzer attributed much of his success to his unusual training methodology that took Arthur Jones's theories multiple steps further by reducing training volume and frequency to inordinately low levels. Before you consider getting TRT, understand the underlying causes of the problem. Obviously it is the Conclusion: If you have a lagging body part, stop training that part entirely for a few weeks, then resume training with a lesser number of sets, or, with calves and neck, stop training them entirely. I can't believe it took me this long to find the definitive answer as to whether women should use Heavy Duty training. And who can blame them? Considering the massive rise in the number of studies measuring the effect(s) of exercise on hormonal output, what is sorely needed is the logical analysis and "integration" of the results of these studies. If children are exposed to too much stress, their bodily growth is stunted and this inhibition is, at least, in part, due to an excess secretion of ACTH and COL." And, as I've emphasized before, excess, prolonged exercise "stress" will cause catabolism, or a loss of muscle. When I read about Jim's training I recal the ideas of Mike Mentzer. Mike Mentzer In The Modern World. Reduced volume will necessitate switching from the Suggested Workout #1 to the Consolidation Program. The "Duty to Take It Hard" is one of the best known systems in the world, however, one of the most misunderstood as well. Although his solution to this problem with the HIT methodology wasn't something I entirely agreed with, it did show me that I needed to investigate deeper and perform my own research. Still other celebrated exercise scientists have claimed recently that volume training results in both increased testosterone and cortisol levels. Dips are particularly effective as an adjunct to Bench Presses and should be used alternately with that exercise in my consolidation program. In fact, this is what ultimately led me to develop my eccentric isometric protocols and research them during my doctoral studies. It was his Heavy Duty column in Iron Man magazine that got me to start training properly and finally getting worthwhile results after having wasted years following the “blind, non-theoretical volume approach” espoused by the bodybuilding magazines. If your back workout is taxing your arms more than your actual back, you've got a problem. Invariably, during the question and answer portion of every seminar that I've ever conducted, Moon Walks. 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