HEAVY DUTY - Mike Mentzer

BEAST · 07-23-2002, 06:22 AM

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

Mikes1 · 07-23-2002, 08:05 AM

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

crunch · 07-23-2002, 01:15 PM

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

bigss75 · 07-23-2002, 01:32 PM

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.

BEAST · 07-24-2002, 02:46 AM

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

Nick666 · 09-21-2003, 11:40 AM

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

Mikes1 · 09-21-2003, 03:54 PM

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

Nick666 · 09-21-2003, 04:46 PM

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

Mikes1 · 09-22-2003, 03:31 AM

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

Ahsan · 09-22-2003, 04:24 AM

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

Nick666 · 09-22-2003, 08:25 AM

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

Ahsan · 09-23-2003, 08:38 AM

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)

prophet · 09-23-2003, 01:48 PM

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

Ahsan · 09-26-2003, 02:54 AM

u r right WE MUST FOLLOW OUR OWN ROUTINE.

**gopro** · 09-26-2003, 09:16 AM

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.

rburton · 09-26-2003, 10:22 AM

If you are interested about Mike Mentzer's work, you can purchase his books/videos from www.mikementzer.com or from www.highintensity.net. I use his system, and I have had excellent results.

rburton · 09-26-2003, 10:30 AM

Quote:

Originally posted by Nick666
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

HIT is a theory that is based on abbreviated training; Heavy Duty is a system that is derived from HIT theory.

In brief, HIT is predicated on infrequent workouts, complete recovery, and training to failure. Heavy Duty utilizes these principles, as well as other principles.

To learn more about HIT theory, go to www.cyberpump.com. To learn more about Heavy Duty, go to www.mikementzer.com or www.highintensity.net. If you would like to learn about additional HIT workout systems, see www.hardgaineronline.com , www.natuarlstrength.com, and www.superslow.com

Mex · 09-26-2003, 11:22 AM

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!

Mex · 09-26-2003, 11:25 AM

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.

rburton · 09-26-2003, 04:28 PM

Quote:

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.

Ahsan · 09-28-2003, 06:34 AM

HI
I VE ALSO ASKED THIS BEFORE CAN ANYONE TELLME WHAT TYPE OF TRAINING SYSTEM ARNOLD FOLLOWED.

rburton · 09-28-2003, 08:05 AM

Quote:

Originally posted by Ahsan
HI
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.

Ahsan · 09-28-2003, 08:58 AM

ok
thx rburton

Mikes1 · 09-29-2003, 06:20 AM

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.

Thanks,
Mike

Ahsan · 09-29-2003, 09:32 AM

YES LIKE ARNOLD U MUST INCREASE UR VOLUME

07-23-2002, 06:22 AM	#1
BEAST Sticky Fingaz Join Date: Jun 2002 Location: Germany Posts: 8	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!!!!!

07-23-2002, 01:15 PM	#3
crunch Member Elite Member Join Date: Jun 2002 Location: Toronto Posts: 188	I wanted to but ever since he passed away I can't get my hands on any of his books.
	Toronto Building Exchange

07-24-2002, 02:46 AM	#5
BEAST Sticky Fingaz Join Date: Jun 2002 Location: Germany Posts: 8	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
	Old School Bodybuilding. Gangsta Hip-Hop rulezzzz!!!!!

09-21-2003, 11:40 AM	#6
Nick666 Registered User Join Date: Sep 2003 Posts: 3	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
Nick666 Registered User Join Date: Sep 2003 Posts: 3

09-21-2003, 04:46 PM	#8
Nick666 Registered User Join Date: Sep 2003 Posts: 3	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
Nick666 Registered User Join Date: Sep 2003 Posts: 3

07-23-2002, 08:05 AM	#2
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	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

07-23-2002, 01:32 PM	#4
bigss75 Let Me See Yo Grill Elite Member Join Date: May 2002 Location: Colorado Posts: 5,123	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.

09-21-2003, 03:54 PM	#7
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	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

09-22-2003, 03:31 AM	#9
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	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

09-22-2003, 04:24 AM	#10
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	hi well can any one plz tell me that which type of system arnold did at the time of his prime.
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

09-22-2003, 08:25 AM	#11
Nick666 Registered User Join Date: Sep 2003 Posts: 3	What type of system? what do you mean exactly? what type of steroids? D-bol I think.
Nick666 Registered User Join Date: Sep 2003 Posts: 3

09-23-2003, 08:38 AM	#12
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	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)
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

09-23-2003, 01:48 PM	#13
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	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

09-26-2003, 02:54 AM	#14
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	u r right WE MUST FOLLOW OUR OWN ROUTINE.
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

09-26-2003, 09:16 AM	#15
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,506	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.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

09-26-2003, 10:22 AM	#16
rburton The Searcher Join Date: May 2003 Location: NC Posts: 129	If you are interested about Mike Mentzer's work, you can purchase his books/videos from www.mikementzer.com or from www.highintensity.net. I use his system, and I have had excellent results.

09-26-2003, 11:22 AM	#18
Mex Registered User Join Date: Jul 2003 Location: Take a wild guess, compadre Posts: 122	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!

09-26-2003, 11:25 AM	#19
Mex Registered User Join Date: Jul 2003 Location: Take a wild guess, compadre Posts: 122	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.

09-28-2003, 06:34 AM	#21
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	HI I VE ALSO ASKED THIS BEFORE CAN ANYONE TELLME WHAT TYPE OF TRAINING SYSTEM ARNOLD FOLLOWED.
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

09-28-2003, 08:58 AM	#23
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	ok thx rburton
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

09-29-2003, 06:20 AM	#24
Mikes1 Registered User Join Date: May 2002 Location: Athens, Greece Posts: 130	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. Thanks, Mike

09-29-2003, 09:32 AM	#25
Ahsan Registered User Join Date: Aug 2003 Location: Sydney Posts: 333	YES LIKE ARNOLD U MUST INCREASE UR VOLUME
	ahsan www.svr06.com http://www.modchip.com/banner/mcani.gif

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