High-Intensity Training the Mike Mentzer Way (NTC SPORTS/FITNESS)

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Dorian Yates typically did only one (all-out, beyond failure) working set per exercise, but this would sometimes be preceded by as many as three warmup sets, and his warmups, though of moderate intensity and (for him) weight, could resemble the hardest sets of others. This spawned a persistent myth, for many have watched him train in a video or in person and declared he did a normal amount of volume. (Similar gotcha declarations have been made about most HIT notables.) In fact, it only highlighted the gulf between his intensity and that of most bodybuilders, for when he trained at their level it was for him mere preparation for the one set that mattered. LOWER WORKOUT FREQUENCY Mentzer helped revolutionize bodybuilding training when, along with Jones and later Dorian Yates, he promoted an all-out intensity approach in training. Mentzer was a man unconcerned with what others expected of him. His books on bodybuilding, like Heavy Duty, were littered with philosophical passages and encouraged readers to think deeply.

When doing working sets, aim for complete failure at 6-8 reps and extend beyond failure with 2-3 forced reps, rest-pause reps, or drop set reps. Now for those who doubted Mentzer’s seriousness in making these claims, he reminded them of his 1979 Olympia diet:High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition According to David M. Sears, a friend of Mentzer and an editor and publisher of his Muscles in Minutes book, he stated that: [4] For more than ten years, Mentzer's Heavy Duty program involved 7–9 sets per workout on a three-day-per-week schedule. [8] With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets and more days of rest. His first breakthrough became known as the 'Ideal (Principled) Routine', which was a fantastic step in minimal training. Outlined in High-Intensity Training the Mike Mentzer Way, fewer than five working sets were performed each session, and rest was emphasized, calling for 4–7 days of recovery before the next workout. [9] According to Mentzer, biologists and physiologists since the nineteenth century have known that hypertrophy is directly related to intensity, not duration, of effort (Mentzer 2003;39). Most bodybuilding and weightlifting authorities do not take into account the severe nature of the stress imposed by heavy, strenuous resistance exercise carried to the point of positive muscular failure. [8]

Addeddate 2018-03-20 03:53:00 Identifier FitnessBooksCollection Identifier-ark ark:/13960/t78t1bj24 Ocr ABBYY FineReader 11.0 (Extended OCR) Ppi 600 Scanner Internet Archive HTML5 Uploader 1.6.3 Source Mentzer's life was probably the best synthesis of Rand's objectivism out there, both its strengths and many shortcomings. If I knew more about either I'd probably write a longer review. Throughout May 1973, at Colorado State University, Casey Viator underwent a training experiment overseen by Arthur Jones. Reportedly while consuming only a “reasonably well-balanced diet” and without “growth drugs,” he did only 12 low-volume, high-intensity, 30-minute workouts over 28 days. At the end, he was said to have netted just over 63 pounds of muscle. The results are dubious. At the start, his weight was down 33 pounds after an injury. Viator, who was clearly blessed with superior muscle-making DNA, later called it a “lesson in muscle memory,” meaning he was re-gaining what was previously his. That Mentzer sported a lean and dense physique suggests that this was a good approach for him. Oddly, given the apparent appeal that this kind of dieting style should have, Mentzer’s dietary protocols were not as popular as his training advice. His retirement in 1980, following Arnold’s controversial victory, disrupted these plans. Mentzer may have placed fifth in 1980, but there is no reason to believe he would not have finished higher, or even won the entire thing, in later years.Oversimplification aside, the passages in Mentzer’s works were emblematic of his drive to verify everything for himself. This also affected his training style — he initially trained like everyone else before discovering that a high-intensity approach yielded better results. Arnold Schwarzenegger, and Bill Dobbins. The new encyclopedia of modern bodybuilding (Simon and Schuster, 1998), 205. This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily. By working yourself to absolute muscular exhaustion, doing the most damage you can to your tissues while staying out of the hospital, then taking 4-7 days off, you give yourself plenty of time to recover and avoid the risk of the dreaded (semimythical) CNS fatigue, which leads to overtraining, catabolism, bad dreams, income inequality, world hunger, climate change, whatever. Workout Systems: Mike Mentzer’s Heavy Duty’, Poliquin Group. December 20, 2016. https://www.poliquinstore.com/articles/workout-systems-mike-mentzers-heavy-duty/

Diet has always been as important, if not more, than weight-training for bodybuilders. However, in his book Heavy Duty Nutrition, Mentzer demonstrated that nutrition for athletes did not need to be nearly as extreme as the bodybuilding industry would lead one to believe. His recommended diets were well balanced, and he espoused eating from all four food groups, totaling four servings each of high-quality grains and fruits, and two each of dairy and protein daily, all year-round. [10]Note: Mentzer worked up to one all-out set of failure, typically lasting for six to nine reps for each movement listed above. One of the great lessons of this books is the importance of process and valuing small victories. We are trying not to be perfect but to constantly work at perfecting our process. We aren’t competing with anybody in the gym, we are competing with history and that narrative of our ego that makes us doubt ourselves. To go beyond failure, do pre-exhaust supersets. For example, do a set of dips immediately after triceps extensions.