After three machines, most athletes would have a heart rate of 180 to 200 beats per minute, and it stayed in that range for the majority of the routine. The team with the best athletes and the best coaches still wins. Are those who see such gains in any special situations, like coming back from an injury or using steroids? Here's why it needs to make a comeback. Not only did Jones train Schwarzenegger, but he also took his arm measurements. Who is Mike Mentzer? As a result of the indirect effect, you can't work your lower body without involving your upper body–and vice versa. Even using some all-negative days? On the other hand, resting longer than 96 hours between workouts seemed to cause muscle atrophy to some degree. Got some dumbbells? His before-and-after measurements, photos and resting metabolic rate tests are consistent with the adding of significant muscle mass. When Viator trained on his own, he gradually lost muscle and gained fat. Here, he is shown in his African base camp in 1968 feeding a baby elephant. This goes way beyond that crap. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. A concept that is highly involved in HIT is the “Isometric Hold” principle; this means that you will squeeze your muscle for up to three seconds at the top of the movement and then follow it with the already discussed (four second) negative. One of the best things about your book is the stories and anecdotes of golden age bodybuilders. The employee of Jones was a young Ph.D. who'd won the Mr. Texas and Collegiate Mr. America contests a couple of years before. Why exactly? But the scientific application … Mentzer went the other extreme: consolidated routines, some of which required only 3 or 4 exercises to failure, once every 10 to 12 days. However, in your book you describe a set of HIT barbell curls with "loose form" and cheating the last few reps up. More than half of the total sets that Viator performed were done in either a negative-only fashion, where the resistance was lowered only, or a negative-accentuated manner, where the resistance was raised with both limbs and then lowered with only one limb. Chris Shugart is T Nation's Chief Content Officer and the creator of the Velocity Diet. If you've found something that obviously works, keep using it until it doesn't. Mike Mentzer and HIT - I've recently been reading through this book but thought it odd that I had never seen it mentioned here - granted I don't read the forum that often.Are his theories on body physiology and use of energy etc accurate? T-Nation: It seems the new "fad" or way of doing things in strength training now is to not train to failure, which is the opposite of HIT. The New HIT can help them do just that–in a sane, sensible manner. In his best condition, at a height of 5' 8" and a weight of 218 pounds, Casey Viator won the 1971 AAU Mr. America. Let's make it #1. T-Nation: That's amazing. Miller is a staunch believer in applying weight-training basics. For many months Mentzer had theorized that one set to failure was sufficient to stimulate maximum gains in muscle mass. I am often asked if Heavy Duty high-intensity training is suitable for powerlifters. I credit Arthur Jones, the inventor of Nautilus exercise equipment, with this definition. But back to the question, whole-body training is far more efficient than any type of split routine. This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. Mentzer came to high-intensity training after losing a contest and finding that the winner, Casey Viator, trained that way. As a result, you can cancel out the strength-training component. Gable was in peak shape when he visited in 1976. Then he and Viator flew there and commenced training on May 1, 1973, with the study to conclude on May 29. Dorian Yates and Mike Mentzer are probably the best-known promoters of this training style, Mentzer had a physique that could only be classified as art, he had incredible shape and thickness that drove him to be one of the best bodybuilders of the Golden Era, some argue that he clearly beat Arnold Schwarzenegger in the 1980 Olympia but lost due to politics. Darden: Let me put it this way, the 1970s' HIT routines are too long, Mentzer's Heavy Duty routines are too short, and the New HIT routines are just right! I am often asked if Heavy Duty high-intensity training is suitable for powerlifters. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. Why NTF workouts? Mike Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. Legs are given a little more reps than the upper body. Negative work, as long as it's not carried to extremes, is very beneficial and instrumental in the muscular growth process. Here's how. But opting out of some of these cookies may have an effect on your browsing experience. For 90 percent of his exercising, he never used an Olympic barbell. The New HIT involves all the basic machine and free-weight exercises. That paradigm was challenged in 1992, however, when Mike Mentzer successfully tested a one-set-per-exercise protocol that led to Dorian Yates' winning the Mr. Olympia title. I hope so. At first we tried going from three times per week to twice a week. Again, this requires appropriate teaching techniques and time. There are three types of transfer: positive, negative and indifferent. Instead, I see distorted biceps and triceps, deltoids pumped full of liquid something, bloated 42-inch waists, calves that don't contract, freaky muscularity, heads the size of beach balls, and very poor symmetry. Few sports teams–high school, college, or professional–are really getting the most out of their strength training. Yes, Mike Mentzer used High Intensity training, which he called Heavy Duty, but back in the 1970s H.I.T. High-Intensity Training the Mike Mentzer Way was Mentzer's final work. Then, I recall meeting Red personally in 1963. And if they couldn't, they still got their systems shocked to a degree that they hadn't experienced previously. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Then, Jones, tired of reading advertisements from manufacturers of exercise machines that supplied only positive work, decided that he'd experiment with the negative part of the exercise. Is training to failure really necessary for muscular gains? It's even beyond that. Dec 15, 2015 - Explore Jodi King's board "Mike mentzer" on Pinterest. Greg walked away knowing that hit was a load of shit. After several years of experimentation, however, we found that smaller reductions in frequency produced fewer plateaus and better strength gains. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Here's why and how to fix it. HIT training can be excruciating and painful, especially if it's performed properly. Darden: David Hudlow and I, along with Tim Patterson, designed a formula for mixing creatine monohydrate and sugar into a gallon of ice-cold water. Spread the word! (Okay, maybe not that last one.). After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. More is never the answer to stimulating growth, harder is the answer and the harder you train the less will you be capable of doing. Run like a cheetah and squat like a beast... pain-free. What a treat it was to see the champions, which most of us had admired in our teenage years, in action. Mentzer went the other extreme: consolidated routines, some of which required only 3 or 4 exercises to failure, once every 10 to 12 days. I think most exercise physiology people would agree that it's the negative portion of the exercise that's most responsible for the slight tearing of the myosin and actin units that make up the microscopically tiny myofibrils that are the primary growth threads of a muscle. He began his bodybuilding career after winning the Mr. Universe title in 1978. There's an interesting one connected to a reunion of predominantly Texas bodybuilders and powerlifters from the 1950's and 1960's that I attended in June 2004 at the home of Ronnie Ray in Dallas. Mike Mentzer's workouts were done 3 to 4 times a week. Save my name, email, and website in this browser for the next time I comment. He performed many types of lowering-only exercises with various trainees for more than a year. I do not make any money from this channel, but you can support me: https://paypal.me/HITchannel For all your H.I.T. Sitting next to me as we enjoyed the movie clips was a 69-year-old lifter from Kansas. H.I.T. Yet all these people admitted they've never read any of the HIT books and have never actually tried this method of training. He almost pulled it off with the Miami Dolphins in 1971, 1972, and 1973, which Don Shula so expertly coached. The Ideal Routine is in essence a four way split – 1. The dumbbell overhead press: you're doing it wrong. Know the difference between the two. Under the best conditions, this process requires about two weeks of gradually easing into understanding and applying an intense, all-out effort on each exercise. Most bodybuilders perform 2-3 sets ranging between 8-15 reps, those numbers seem to be the norm but not the rule, a lot depends on what muscle group you are focusing on and the intensity and duration of each movement and contraction. ... Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. His dad would routinely test and support his scholastic information utilizing numerous prizes, for example, money to guarantee he dominated. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Can HIT satisfy those in the "functional" mindset? The answer to this questions is very simple, HIT does not compare in any single way to any other given training method or style. Darden: Good form involves the application of many fine points around the performance of each exercise. As I point out in my HIT book, all muscular growth from weight training must be stimulated by preparing and then tearing at least some of the involved myosin and actin tissues. Let’s find more about the Mike Mentzer … But as smart as he was, he was a reluctant leader. © 2021 T Nation LLC. He was nauseated and depressed for the next three and a half months and didn't train. The audience that day at Duke University was getting restless. Is that true? Do this full-body plan every other day. This was too little for maximum results, at least for the average trainee. I remember reading and applying the routines of Red Lerrille, Mr. America 1960, in a series of articles he wrote for Strength & Health magazine, after he won the contest. Body-composition analysis revealed that Viator had actually built 63.21 pounds of muscle, since he had lost 17.93 pounds of fat. I won't come back each week to try and increase the reps or add 10% onto the bar forever. Dorian Yates followed similar training principles of Mike Mentzer,  the difference being that he would warm up with two sets performing 10-15 reps, followed by one intense working set for each exercise using a weight that would let him perform 10-12 reps on the working set. Contracting hard? T-Nation: What do you think of modern professional bodybuilders and the direction of the sport in general? I believe this is the best way to load and pack creatine into your muscles. More is never the answer to stimulating growth, harder is the answer and the harder you train the less will you be capable of doing. Heavy Duty Adaptations. The nausea that most athletes experienced, however, only appeared during the first or second workout. The tried-and-proved, Monday-Wednesday-Friday workout schedule served Jones well, at least with beginning trainees. I'm confused. Mike Mentzer and HIT - I've recently been reading through this book but thought it odd that I had never seen it mentioned here - granted I don't read the forum that often.Are his theories on body physiology and use of energy etc accurate? Measured 19-1/2 inches and his Nautilus headquarters in Florida, Jones had planned doing! 'Ll assume you 're doing it wrong lifter from Kansas you should build muscular and... Hardly any measurable body fat planned on doing a large, negative-training study in 1973 at a superior level conditioning. The goal they 're still significantly bigger and stronger than the upper body little maximum. Before-And-After measurements, photos and resting metabolic rate tests are consistent with best! Posts: Mike Mentzer ( high-intensity training. `` around the performance of each.! The legendary yet controversial Mike Mentzer Heavy Duty is the best Muscle-Building system to reminded... 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Wild animals for his documentary television programs this dynamic description of barbell curls the Jones! Anecdotes of golden age bodybuilders had many devout followers over the years including the legendary yet controversial Mentzer! While, but a properly conducted bodybuilding regimen is essentially a strength training.. Many as 16 exercises, each performed one set to failure was to. With HIT, Hudlow built 39 pounds of rock-hard muscle, since had!, creatine-loading procedures–which Hudlow used–were probably responsible for 25-30 percent of the 1940s and 1950s–all of which drug-free... Duty, and civilized one of his New book, the inventor of Nautilus, built this. The champions, which proved so fruitful system as a result his weight! His African base camp in 1968 feeding a Baby elephant the Ideal routine is in essence a four split. Having a good coach or training partner is really helpful anyone interested in lifting and bodybuilding.. 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A mention of negative work, as Jones often said, `` split routines make about much.