Mike Mentzer's "heavy duty" routine? if so or if not, what do you think?
1. A highly abbreviated routine training bodyparts every forth day.
2. Using the following split:- Chest and Back, Legs and Abs, Shoulders and Arms, Legs and Abs
3. The program is repeated in a sixteen day cycle.
4. One maximum effort set is done for each exercise (in the main), with warm up sets being done first, stopping far short of maximum efforts.5. Rest between sets ranges from 1-2 minutes for the smaller muscle groups and 2-3 minutes on the larger ones.
6. You should aim to increase the weight by a small amount at each workout. Use or forced reps, heavy negatives, rest pause, statics and pre-exhaustion are the norm.
7. Reps should be performed in strict style with a constant tempo, 201 is suggested or even slower at 302.
Chest and Back
Pec Deck 1 x 6 - 10
Incline Chest Press 1 x 3
Pullups 1 x 6 - 10
Bent Rows 1x 6-10
Deadlift 1 x 8
Legs
Leg Extension 1 x 10
squats 1 x 10
Standing Calf Raise 1x11
Seated Calf Raise 1x8
Shoulders and Arms
Lateral Raise 1 x 10
Seated Shoulder Press 1 x 10
Bicep Curls 1 x 10
close grip bench 1 x 10
Legs and Abs
Leg Extension 1 x 6 - 7
Squat 1 x 15
Crunches to failure
1. A highly abbreviated routine training bodyparts every forth day.
2. Using the following split:- Chest and Back, Legs and Abs, Shoulders and Arms, Legs and Abs
3. The program is repeated in a sixteen day cycle.
4. One maximum effort set is done for each exercise (in the main), with warm up sets being done first, stopping far short of maximum efforts.5. Rest between sets ranges from 1-2 minutes for the smaller muscle groups and 2-3 minutes on the larger ones.
6. You should aim to increase the weight by a small amount at each workout. Use or forced reps, heavy negatives, rest pause, statics and pre-exhaustion are the norm.
7. Reps should be performed in strict style with a constant tempo, 201 is suggested or even slower at 302.
Chest and Back
Pec Deck 1 x 6 - 10
Incline Chest Press 1 x 3
Pullups 1 x 6 - 10
Bent Rows 1x 6-10
Deadlift 1 x 8
Legs
Leg Extension 1 x 10
squats 1 x 10
Standing Calf Raise 1x11
Seated Calf Raise 1x8
Shoulders and Arms
Lateral Raise 1 x 10
Seated Shoulder Press 1 x 10
Bicep Curls 1 x 10
close grip bench 1 x 10
Legs and Abs
Leg Extension 1 x 6 - 7
Squat 1 x 15
Crunches to failure
