HEAVY DUTY - Mike Mentzer

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    HEAVY DUTY - Mike Mentzer

    And what about this system? I have super results!!! Do somebody train with this syst.???
    Old School Bodybuilding.

    Gangsta Hip-Hop rulezzzz!!!!!

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    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.

    Mike

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    I wanted to but ever since he passed away I can't get my hands on any of his books.

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    I hear alot about it but i have never seen any basic program that he made. I enjoy workouts that are high energy and fast paced.

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    I did buy his book in Germany, so I think in USA, CANADA, or whatever is it no problem. This book is called heavy duty and is great. You can buy this book in BBshops on the net too.
    Yo Yo
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    Gangsta Hip-Hop rulezzzz!!!!!

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    Hi,

    I'm new to this forum and I'm looking for information on the Heavy Duty system.

    BEAST and Mike1, can you please describe a little bit more the frequency and the routine you follow.

    I read http://www.smartbodybuilding.net/tra...ces/hd_faq.htm

    and it does not explain exactly Pre-exhaustion sets. Do they need to be done to failure, or not?

    How is it possible to accurately increase the weight on a set after a pre-exhasution set? I mean, how can I accurately measure that I got stronger?

    Do you think HD is more effective than standard HIT?

    I would appreciate any input from people who have tried HD. thx

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    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.
    Example.
    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.

    Mike

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    Thanks Mike for your explanations.

    Can you just tell me if HD has worked better for you than standard HIT, and if you hit plateau less often with HD.

    The db rows you added, are they supersetted with deadlifts or not? The shoulder press, are they done in superset with another set?

    Why did you make these modifications?

    thx

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    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.

    Mike

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    hi
    well can any one plz tell me that which type of system arnold did at the time of his prime.

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    What type of system? what do you mean exactly? what type of steroids? D-bol I think.

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    i mean what type of training stragety arnold likes to do in his era of prime. eg (hign reps or low reps or rest pause etc)

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    oh no, the mentzer workout is beginning to invade this board.. i'll stick with my rountine since i'm gaining.. who knows, maybe i'll give hit a shot when/if i plateau

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    u r right WE MUST FOLLOW OUR OWN ROUTINE.

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    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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