I used the heavy duty II system for 7 months.
The only thing i changed was the days between workouts. I trained every monday and thursday.
Now i've started the "old" heavy duty training m/w/f.
I don't think i'll ever go back to multiple sets.
I follow the routine listed on the site you have found, but i have added db rows after deadlifts and shoulder press on shoulders/arms day.
I think they have made a mistake calling it a pre-exhaust set. What they meen is superset at which you pre exhaust the muscle doing the isolation movement before the compound. This way you will not stop the compound movement when your weakest link gives out, but only once you have totaly exhausted (failure) the muscle being worked.
doing flys or pec dec to failure superseted with incline presses to failure, will ensure that you have totaly fried your chest, and you will not stop because your tris failed.
Increasing the weight is no different with HD. Once you get to the desired reps for an exercise you increase the weight.
Sometimes i increase the weight only for the first exercise of a superset, sometimes only for the second and rarely for both at the same time.
The only way to know that you got stronger is if you lift more weight, or if you lift the same weight for more reps.
Sometimes with supersets, when i increase the weight for the first exercise, the reps for the second one go down by a rep or two, but the next time i do the same workout they go back up again.
If i was you, i'd start a training log and try the workout for a month and see what happens.
The frequency is something you need to work a litle and see what works best for you.
Usually i do legs on monday and on thursday i do either chest/back or shoulders/arms.
Its almost 1 in the morning over here, i'll check back again tomorow in case i missed something.
I don't know what you mean by standard HIT, but i haven't used any other hit routine. I've been doing this routine for almost 2 years now, and i've never hit a plateau for more than 2 weeks.
None of the exercises i added are supersets.
As you know, the rutine is extremely low volume and i wanted to make sure that i hit the muscles enough and in all possible ways. That's why i added the 2 sets.
My training has been very much influenced by Mr Mentzer. I have used his system to the tee with very good results and now just incorporate many of his overall theories, along with my own and a few others' that I respect, into my current program.
Mentzer was a very very important contributer to training theory.
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I bought his book "High Intensity Training, the Mike Mentzer Way". It has many principles that I had been thinking about for years. I've also read the SuperSlow theories. I've developed a workout for myself (I don't follow the suggested workouts because I have an injured back - I couldn't do bent over lifts for instance)
Now I work out once a week, and I'm seeing results. It's amazing. I'm not developing as fast as I could, I guess, but for the time investment (once a week! 45 minutes!) it's a marvel. I've dropped like 20 pounds of fat and maintained my muscle. Now I'm looking for diets that will help me bulk up a bit and keep the fat away. I gain and lose very easily I guess.
The only thing lacking in the book is that I didn't see any specific diet, but oh well. It also focuses a whole chapter for bodybuilding posing and all, which I really don't care about.
I agree with Mike that dips are like the upper-body squat. It's a great exercise!
Originally posted by Mex
BTW the book I mentioned is supposed to be the last one he wrote before he died, so it probably has more refined information than the old Heavy Duty books.
Mentzer addresses some topics in this work that are not addressed in his other books, but I still prefer the HD II book to his other writings.
Like you, Mex, I train once per week, but for only 15 min. Moreover, I have been able to gain strength while losing bodyfat by following the consolidated workout along with a healthy, low calorie diet.
Originally posted by Ahsan
I VE ALSO ASKED THIS BEFORE CAN ANYONE TELLME WHAT TYPE OF TRAINING SYSTEM ARNOLD FOLLOWED.
In his book The Encyclopedia of Modern Bodybuilding, Arnold discussed several training programs. In short, he followed a double-split program, training six days per week, working each bodypart either two or three times weekly, with high volume.
Do you think that H.D. would be any good on a cycle of prohormones/prosteroids or not? I'm asking this, because i always hear people saying that when you are on cycle you should increase training volume.