Mentzers Heavy Duty System

[rks1969]

I just got the new Ironman & was reading the article about Mike Mentzer putting Dorian Yates thru some workouts using the Heavy Duty system.What do you guys/gals think of this approach??Would/have you used it??

 

[mick01]

I haven???t seen the article but I have read his books.

IMO if you have the mental capacity to handle training to REAL concentric failure its the best way to go.

I will train in no other way.

Most people say they train intensely and to muscular failure. ITS CRAP! You can train hard or you can train long you cant do both.

Good Luck, Train Hard
Mick

 

[mick01]

Oh I forgot to answer your question.

For me its the best/only way to train!

Mick

 

[kuso]

LMAO!!! I new mick`d be the first to answer this

 

[mick01]

I HAVE SEEN THE LIGHT MY BROTHER!

I NOW KNOW THE WAY TO THE KINGDOM OF BIG QUADS!

Yes a converted HIT zealot through and through.

Mick

 

[irnmnps]

I trained some with Mike in Venice - hitt is something you have to be in shape for - injuries are a risk - once you start the process - it has a life of its own - and my body told me when enough was enough

 

[Fade]

It requires too many sets.

 

[Preacher]

I think I haven't got the basic strength/tendons to support that kind of punishment yet ... Will try it in a few years from now.
From what I've heard (and seen in the gym) you can really expect
some great results from it (even if most of them are short-term)

Besides .. Aren't they dead (both of them) ?

 

[mick01]

Some of you need to do a little more research into Mentzer's methods and what real HIT training is.

There is nothing short term about it! I've been training with very low volume and all the intensity I am capable of generating for almost 2 years. No injuries, and some of the nagging old stuff like tendonitis is gone.

You will not injure tendons or joints on the program. Most weight training tendon injuries come from over use. A joint injury may come from poor form. All programs low or high volume, have a certain injury potential.

So,,what is soooooo dangerous about it??????



I???m bigger and stronger than ever.
Mick

 

[Triple Threat]

Originally posted by Fade99
It requires too many sets.

Don't let the HITers see your Power Matrix training log, Fade. They'd sh*t a brick.

 

[CDWetzelberger]

I think HIT is great. Not to say volume training is bad or it doesn't produce results because it clearly does. The main thing is to work the basic exercises (squat or deadlift, OH press, weighted Dips or bench, Row, Pull down or weighted pull up) with progressive intensity. I think if your doing that you can follow either training philosophy and see good gains. I???m still not convinced that one method is right and the other is wrong. But for most natural trainees to much volume encourages them to hold back on some sets in order to complete the number of sets or reps they have planed. For me one all out intense set near my max lift has always been better then many sets of the same exercise where I hold back to complete my set/rep goal.

 

[mick01]

Originally posted by Mathyus



It is good to hear that you are making good gains using Mike Mentzer's program!

Yet in reference to the above quote, I would just like to make a statement. Perhaps I am misinformed; but after doing some extensive research in regards to Dorain Yates's training philosophy/program, I was under the impression that it is necessary to do some form of high rep training to off-set the effects of "training to failure?" It was written in his book that he prefers to train with lighter weights, with a few days of total rest, after an intense cycle to let his body recover thoroughly before resuming his training program again.

This is what I found:

High intensity training (training to failure), causes the muscles to become adaptive (all fibers firing, etc) to the stimulus and in turn they grow in size and strength. However, after a prolonged period of such training, the tendons and ligaments are susceptible to injury because they don't receive an adequate blood supply due to the nature of performing low to mid range repetitions. Therefore, it is necessary to train with higher reps so that the tendons and ligaments can gain as much strength as the muscles. I also found that frequent bouts of higher rep training improves circulation; increases vascularization; and enhances your respiratory system.


Am I misinformed? Any feedback would be greatly appreciated.

Don???t interpret HIT as a certain number of reps per set or exercise. In Mentzer's HD2 he prescribes 6-10 reps for most exercises, lower for some compound movements following a pre-exhaust. For legs he suggests higher reps.

IMO high reps from time to time are imperative to any program. I just recently completed 3 weeks of 50 rep squat training!!! I picked a weight that I could get 20-25 reps at failure then rested 15 seconds and went again and continued this until I hit 50. The whole workout only took about 4-5 min. Even then I was hitting failure each time. My spotters would have to pick it up off the pins and re rack it. But I definitely reevaluated what my 20 rep max is.

With only a few exceptions I am currently following Mike's program, as it is tailored to bodybuilding. (Next show is Sept 28th) Although most HIT advocates are not BB's. I have been told by other HIT'ers that I cant BB on such low volume. Currently I???m 218 and 11% (no cardio). We shall see.

But there is much more to HIT than Mike or Dorian. There are no set rules. Just work hard not long. Because you cant do both.

Check out HIT . Tons of great info! I really like the stuff by Dr. Ken.

Good Luck, Train Hard
Mick

 

[mick01]

Originally posted by CaptainDeadlift


Don't let the HITers see your Power Matrix training log, Fade. They'd sh*t a brick.

I'll go check it out..............

 

[mick01]

Originally posted by CaptainDeadlift


Don't let the HITers see your Power Matrix training log, Fade. They'd sh*t a brick.

I checked out Fade's journal. Looks like a solid program. Something you may see many trainers do. In the past when I practiced volume training I trained in a very similar fashion.

Why would I Shit the proverbial brick?????

Mick

 

[LittLe FraNk]

everyone talks about intense training what if your 8-10hr a day job is strictly slave labor work with 45 min lunch and then still lift waits 30-60 mins after ward every other day

 

[LittLe FraNk]

so i consider my job as my hi rep hi set workouts right...
and i lift to failure i should Blow up right....
while working i rotate arms and stuff i try to keep it symetric or whatever like wiht dumbell curls one arm then the same in other arm rotate 10 shovels 10 shovels sets lol hi sets

 

[cornfed]

Wait a sec... what 10hrs do you work. You're 15? Are you in school?

 

[cornfed]

Oh, and it doesn't mean a thing. All last year I worked man. Laybor and pulled off HV/HI training afterward. Makes it an obstacle, but not impossible.

 

[Fade]

Yeah, When I worked industrial construction we worked 10 hour days and I made it to the gym no problem. Did that for three years.

 

[cornfed]

LOL, gotta luv it, right Fade? Worked mainly on the farm (all the crap mechanical and manual work) and a bit for a pool builder(holy crap, respect that work! ).

 

[Fade]

Yep. I was my leanest then.

 

[cornfed]

Yeah, if I hadn't sworn never to work in the bottom of a south Tx pool, it'd be great for cutting up and no worries about bloat LOL

 

[ragingbull]

I've tried it both ways...proper form almost to failure and to complete failure and my last rep as a cheat. I find that going to complete failure gives me the best gains and the most burn.

 

[LittLe FraNk]

bro i didnt say im a pussy and after work i can lift anything...
i said should i still train as hard as normal after work or not since
im trying to build mass ?? or how should i train just power sets
since i get hi rep and lots of walking during day??

 

[LittLe FraNk]

yes im 15 yrs old ive been working weekends since i was 12 and
since i was 15 ive been working 8-10hr days im dropped out of school ..... i run loaders,bobcats and lots of physcial labor...
and i build pc's ...

 

[Fade]

Originally posted by LittLe FraNk
yes im 15 yrs old ive been working weekends since i was 12 and
since i was 15 ive been working 8-10hr days im dropped out of school ..... i run loaders,bobcats and lots of physcial labor...
and i build pc's ...

Curious. Why did you drop out?

 

[LittLe FraNk]

k ty bro
so ill jsut train intensely but i wont do it so intense any more ty
like u said we aint machines