Heavy Duty Routine(s)

[rburton]

Out of curiosity, does anyone use Mike Mentzer's Heavy Duty routines? If so, have you had success, or have you developed any effective variations of the routines? I've used a variation (see below) of the one from HD II with good results. I welcome any suggestions.

Workout 1:flye supersetted w/dip or incline press;
stiff-arm pulldown supersetted w/chin; seated row; Shrug.
Workout 2:trapbar deadlift; leg curl; calf raise; Crunch.
Workout 3:lateral raise supersetted w/Nautilus shoulder press; rear flye; preacher curl; pushdown supersetted w/dip
Workout 4:leg extension superesetted w/leg press; pendulum squat; calf raise; crunch

Each workout takes 15-20 min and are spaced 2-4 days apart.

 

[PB&J]

I haven't read Mike Mentzer's book but I have used some HIT workouts before. Remember you have to hit the muscles really hard. I am not sure if you should superset every workout but I would try it and see what results you get. Don't forget to recover properly too.


Good luck.

 

[rburton]

Thank you, and you are correct, supersets should not be performed at each workout. I do train with staright sets, as well, on occasion, but I do follow the HIT principles, as explained by Mentzer, in addition to others.

Nonetheless, do you, or any one else, have additional suggestions/comments?

 

[HDROB]

Thank you, and you are correct, supersets should not be performed at each workout. I do train with staright sets, as well, on occasion, but I do follow the HIT principles, as explained by Mentzer, in addition to others.

Nonetheless, do you, or any one else, have additional suggestions/comments?

I follow a variation of the Mike's consolodation routine: squat or deadlift, barbell or dumbell row, dip or military press. I will throw in a pre-superset sometimes - and a bit of bi/tri/calf work here and there. I do no more than five sets a week, taking ten minutes.

* Hey, six years on since this original thread and HIT is still going strong.