MIKE MENTZER: ADVANCED HEAVY DUTY TRAINING METHODS
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- Опубликовано: 12 окт 2022
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
MIKE MENTZER: ADVANCED HEAVY DUTY TRAINING METHODS
In this video and Mike reveals how he incorpoorated the Rest Pause training method to jumpstart his muscle building efforts in the gym. He first used this method to gain muscle for his first professional win, the Southern Pro Cup, in 1979. Mike also goes into detail on two other Heavy Duty training techniques: Omni-Contraction training and Infitonic training. These are not techniques for beginners or intermediates, but for the bodybuilder who has been training for some time and whose system has already adapted to positive failure and forced reps training.
NOTE: The history of bodybuilding would be impossible to relate without the contributions of the many great photographers who captured the iconic images that immortalized the champions and inspired countless generations.Lensmen such as Russ Warner, Artie Zeller, Bob Gardner, Wayne Gallasch, Jimmy Caruso, Chris Lund, Gary Bartlett, Mike Neveux and John Balik advanced and popularized the sport through their art. I want to particularly acknowledge the support of John Balik, who has graciously allowed me to use many of his copyrighted photographs in this video (and others on this channel).
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4vdkta
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua7p8rj
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4efn8y
I'm six months in to doing HIT training, and the recovery element is fascinating. I've always thought that my problem was lack of willpower or desire. Now that working harder than ever and recovering much longer, I've noticed that I can tell when I've recovered enough because I'm excited about the next workout.
Yea I don't sleep well at night so my workout schedule is when I naturally wake up at like 2am and it works great. I don't set an alarm and if I don't wakeup in middle of night then I get a nice full night sleep
Mike Mentzer is a little bit backwards brain. On the one hand he talks a bit too good to be true, on the other, lies a whole other paradigm in Physical Development.
It depends. My hiit is 4 days of mma. It's so demanding physically that you can reach overtrained in ONE week. I didnt notice I was at peak condition and kept giving 100 pct. Now I have a groin adductor strain and it's needing extended rest which is bothering me mentally...
@@bEtHeSdA_LAME_sTuDi0s I think you are doing the thing that often comes up, you are mixing up HIT strength training with skill training. The idea is that one does HIT to strengthen the body and then applies that increased strength to skills if that is desired. For example, you could do one full body HIT session a week, then work on your MMA skills through the week. Your MMA training does not replace the need to do HIT to build up strength.
@@Lance54689 It's still high intensity interval strength training. It's just not done via free weights or with a bodybuilding approach. If you were saying pure skill, something like golf or pool may make sense. But grappling and striking with people actively resisting you and doing the same requires and builds a lot of strength.
6:52 Mike Mentzer is so hardcore the only person capable of spotting him is himself
On point: exemplary respected comment.
💀🤣 I saw your comment when the video was around the 5min mark and then laughed way too hard when I saw what you were talking about.
Which, of course, causes a rift in the multiverse…
That’s his brother, who was a bodybuilder.
dude....you just made me spit out my coffee 🤣
9:59 “Perhaps the most important exercise you can perform is the exercise of restraint.”
This might be the best nugget of bodyweight wisdom ever spoken.
And injecting your glute
@@scundoorsup5342 mike mentzer won Mr Universe with the only perfect score. obviously he wasn’t natural but no one who professionally bodybuilds at the highest level is anymore, his advice is a perfect science based approach and his results speak for themselves
The brilliance of Mike Mentzer never ceases to amaze me
On point: exemplary respected comment.
Mike was way ahead of his time. Sadly, he left us too soon.
ME NEITHER --- WAS & IN MANY RESPECTS STILL IS -- BEYOND WHAT THE MAJORITY OF BODYBUILDERS & PROBABLY LOTS OF DOCTORS CARE TO UNDERSTAND -- STILL
@@USGrant-rr2byyou know nothing about bodybuilding, all the large names even now in 2023 are on some kind of gear. Trt tren there all in something, even cbum
@@rogerfournier3284 and now the audacity of all the fitfluencers making videos on calling him a fraud etc. the fuckign disrespect these guys have. they wouldn't say shit to him if he was alive today. he was way too smart, and had no bullshit supplements to sell people.
I have been doing Mike Mentzer's program for over a month now. I am literally seeing myself grow in the mirror. I am so excited for the potential in this training. I have found that using regular available weights like dumbbells works just as well as really heavy gym weights/machines. The key is to do one rep until you hit a wall in fatigue, then stop, rest a bit and do the next muscle group, all within a 30 minute window and taking your time to move the weights slowly and precisely, focusing more on body form than achieving a better set. Rest for about 3 days minimum. You will literally feel when your muscles are ready to go again. In the meantime, eat well, sleep well, and go buy new clothes because yours don't fit anymore!
Thanks for your post.
What kind of routine do you do? Bro split? Push/pull? Full body?
Less is more. Quality far far more important than quantity. Technique is everything well said
@@gregkillian8216 I work 3 muscle groups per session. Usually I do shoulders (all 3 heads) then biceps. I will do back , triceps and core the next, then I do legs. I keep it loose and see where my muscles still hurt and I don't push them. I use Gym Rings, Pull up bar, and dumbbells only. Otherwise I do Burpees with body-weight ala Iron Wolf channel. Do not over do your sets, do not interrupt your recovery with little workouts/runs. Rest like your life depends on it. Steady consistent gain, even though slow, is far superior than bursts of wonder and then burnout back to zero. This is a game of patience and strategy.
@@jaymatthews5014 Exactly. Once you see the formula work, it is the joy of joys.
I can't believe how far ahead of his time this man was!
When you think you are ahead
Bodybuilding is a science.
And Mike Mentzer was a scientist in this area. Very smart guy.
Mike Mentzer has opened my eyes to how to train optimally for actual growth. I've saw the most gains in just 1 month of training low volume HIT Heavy Duty vs previous 6+ months of higher volume. ive trained 7+ years now mostly powerlifting style but Mentzer got me into bodybuilding now that I'm seeing real results!!!
RIP MENTZER! Forever Legend.
That’s awesome dude. Just started as well and its almost unbelievable how much of this knowledge is not talked about. Until recently it seems like
I used to train 5x a week, very hard, on top of basketball training, running/walking, etc. It once happened that I skipped a good 4 days out of 5 in a week because of other things I had to attend to, and the following Monday I looked in the mirror and noticed that everything, including my weak points such as biceps or lats, was looking bigger and fuller. It was a far more noticeable difference than any I'd ever seen with my previous training style, so I just connected with the concept of recovery and that more isn't always better. I've embraced HIT that very day.
Can you guide me? Give your insta if you can sir
Mike Mentzer and the HEAVY DUTY METHOD!
The Heavy Duty Method is a training program that uses 3 different types of exercises to better estimate muscle growth.
The Human Skeleton-Muscles have 3 levels of strength: raising (positive), lowering (negative), static (holding).
For each one of these he created a specific training exercise for it:
----------- Rest-Pause-Training---------
"Positive Focused"
* Perform the reps slowly while both raising and lowering the weight.
------------ Infitonic-Training -------------
"Negative focused"
* Same as Rest-Pause but now, while lowering the weights ask your partner to put just enough pressure down while you fight it.
------- Omni-Contraction-Training -------
"Static focused"
* Same as Rest-Pause but now, while lowering the weights stop and hold (for two seconds) in 3 different points, high, mid and low.
-------------------------------------------
Each one of these refers to a different type of contraction.
They key of the HEAVY DUTY METHOD is to make each one of these 3 muscle contractions as severe and as intense as possible!
-------------------------------------------
How to perform the training?
Warmup with lighter weights first!
* Choose a muscle part.
* 3 different exercises.
* Only 1 set per exercise.
* ONE DIFFERENT METHOD for each exercise.
For the set, do 4 ALL IN reps:
- 1st rep all in, rest 10 seconds
- 2nd rep all in, rest 10 seconds (ask partner for easy spot)
- 3rd rep all in -20% weight, rest 15 seconds
- 4th rep all in -20% weight (ask partner for easy spot)
Important info:
* The Heavy Duty Training requires 2 days recovery between trainings. (Mike recommends 4 trainings within 10 days).
Thank you for taking notes
❤❤❤
Hey trying to understand what you mean by
“For the set do 4 all in reps”
Is the “one working set” actually just 4 sets just separated by the small 10-15 seconds break in between?
👌🏿 tkx man !!!
Oh ta jevi 💪🏋
Nobody has ever made more sense to me than this guy...
Glad i found the channel.
Thanks for posting , HDC!!
RIP Mike Mentzer, the original thoughtful and strategic bodybuilder. Thanks to him and Duchaine I was able to achieve my goals!
He wouldnt have died if he was natty
@@badrrharri You wouldn´t know anything about him if he was a natty .
@@badrrharri he would
@@badrrharrideath is something you can never predict bro m. Only thing we know is he did use a lil coke for pre
@@renaldoseraphin792 cocaine is not as deadly as steroids thought
Once again perinial wisdom of Mike the true 1980 Mr.O!!!
Thanks again for another great video John! Even though I have heard and watched so many of these before they are always great for motivation! I have to say the very rare imagery you add to the video's make them that more special.
Man I love your channel and the content you keep putting out. Long before my time but I still knew about Mike and his methods briefly. but this is so very awesome and insightful!!! had nooo idea he was so well spoken and intelligent I’m constantly blown away… not many people can orchestrate their communication as clearly as he does.
w
I needed this video today. When the doubt & discouragement set in from comparing my journey to someone else's...Mentzer & Little are right there to check me back into focus.
Thanks man, these videos are very helpful. After 6 weeks of HIT workouts I almost couldn’t get my dress shirt on because my chest and shoulders have grown so much, and I’m 61 years old!
I haven’t watched the video yet where you find the routine/program? Does he explain it all in the video
Right on man. Keep at it
@@man5379 If you want i could describe it to you, i own Mike mentzers book in which a program is described.
Wow! And at your age well done
@@bicepbrah8179 thanks man! What book is it the heavy duty book?
Completely changed the way I workout after 8 years in
I've had my go arounds trying to stick to working out and I could never manage to not get burnt out. The beauty of Mike's advice is he is for a lot of people essentially asking them to agree to do less than they're used to, just much harder.
Absolute legend. Thank you for this John 🙏
What an absolutely awesome video!
I've heard a lot about HIT but never quite got it because this kind of explanation was missing!
Now I get it! This is bodybuilding voodoo!
Thanks so much for posting this. Subscribed and about to binge watch!
I needed this right now.. 👍
I enjoy the Omni-contraction method and Infitonic method, they are very fun and thrash the muscle.
Even if it don’t agree completely with Mike, he is worth listening to and he has ideas that we’re ahead of his time.
I just started this a month ago, its amazing. I was a 5-6 day person in the gym for 1.5hrs. Always sustained minor nagging injuries from over training!!!!! This video makes perfect sense. Im in for 45 mins, lifting heavier weights and immediate results
What's your workout daily routine?
Thanks John for putting the advanced Heavy Duty techniques (it’s fantastic!). The video production is very, very good.
You’re welcome, Andrew. Thanks for the kind words and for your post.
Love listening to Mike. Blessed to have his voice and knowledge on these videos
Sr is a bad ass , totally makes sense . I’ve used this methods in the past and they work
Going back to high intensity after 25 yrs. I'm growing again it feels great. Works perfect for my schedule. Thank you john little. I think you've done more for my philosophy of living. I read all your BruceLee books. Mentzer and Bruce Lee's philosophy on training for perfect together. Synchronicity is amazing in life!!! ❤️
Thanks for the kind words.
On point: exemplary respected comment.
I’ve been using Mentzer’s HIT if I want to change my splits every 3 months…it did feel very strange @first w/the long rest days…but it actually helped a lot w/strength, recovery(no injuries) & shorter workout sessions(no more hour & half but 45 minutes @the most)!💪🏽🤙🏾
Thank you, from the bottom of my heart !!!
I halted my old push pull routine and took over a week off before I just did a HIT chest and back day, tomorrow is going to be my day 2 which is legs and I can tell you that my chest and back responds super well to this method.
My mentor, wisdom in all the video, long life to Mike and Ray 💪🏽 long live to Heavy Duty
Best bodybuilding mind ever. Not after hypertrophy myself, but appreciate the approach.
Thanks for uploading this!
6:00 rest-pause training
13:18 omni-contraction training
Greatest video ever for bodybuilding
Wow this was crazy to know ! Thanks for uploading this golden video !
You're welcome. Thanks for your post.
absolutely the best
I think this is the exact training I need right now .. thanks Mike RIP
Very, very lucky to have all this wisdom passed down from Mike through John - thank you JL 🙏. I hope you know how much we all really do appreciate it all. I’m amazed at the gains I’ve made since following Mikes philosophy over one year. It’s incredible. The most important thing I’ve found to positive progression is taking plenty of rest - it makes an incredible difference to me being able to go up in weight/ reps next time I enter the gym. Training weights every 5-7 days I think is my maximum. Anymore and the progression comes to a halt. The body needs time to lay down new muscle tissue. And the new muscle tissue is what provides the extra strength. Therefore, the rest days are crucial. 📈
You can get to more but try I do bro splits with rest days . Depends on your training status
Wisdom? It's called steroids. You can literally do ANYTHING and get massive results. This is a FACT.
Have been a proponent of HD for nearly 30 years and now feel somewhat disoriented yet delighted that I am only now coming across Mike going into any detail of Omni training. Very cool.
Thanks for the vid.
Hi KickSomeAss. Glad you found it informative.
What's Omni training?
@@binchili It’s explained in the video.
More of this please!
John Little. You are a hero and a saint.
I wasn't aware of that, but thank you for your support.
some of the techniques described and developed by Mentzer have been adopted by coaches of the caliber of the late John Meadows and Christian Tibodeau
very much appreciated John
Have used the 'rest-pause' with most of my compound exercises for decades with great results especially because I workout alone. That with a few added 'negatives' and you are really cooked.
This is pure gold!
Thank you sir,.and GOD BLESS us all,.
I love the oni-contraction lifting of heavy weights. It really taxes the muscle group I'm targeting. It's brutal, but so worth it. I love H.I.T !!!
Thanks for this JL
I been going to the gym 6 days a week feeling unmotivated to go a lot of times but I always push through it not wanting to sell my self short but discovering these mike videos I feel like taking an extra day off here and there is actually beneficial and not lazy
Definitely. It's amazing this knowledge hasn't been more widely circulated. The body needs that time away from stress, placing it under stress too regularly counteracts (or at least makes less efficient) one's progress.
You need to train at least 5 days per week if you want results
@@badrrharri that’s what I do to started with 6 now just do 5
@@metalrobot3000 Lol, you need to recover, btw I don't think 5 times/week is too much, but you need to do much less intensity so you can recover someday from all that. I know 1 guy who worked out monday-friday 5 days and he had amazing physique. I think Mentzer said that he trained only 1 day per week, but he was using PED's not sure how much, but probably quite a lot as he lived only 50 years.
@@badrrharripeds were not the reason of his death. If you did more research about his life then you wouldn’t make ignorant comments.
Thanks for posting this stuff John. It brings back great memories of speaking and meeting Mike.
No worries, Master Blaster. When and where did you meet Mike?
@@HEAVYDUTYCOLLEGE I met him initially at a seminar at Zinn's gym in Queens NY in 1981. Then I trained with him in Gold's gym 3 times in 1991, 94, 96 Right before I opened my gym in NYC - the Ultimate Training Center
@@masterblaster3422 Very cool. How did you find training under his supervision over that period of time?
@@HEAVYDUTYCOLLEGE Mike's supervisorion influenced the course of what I did in life. I opened my gym in 1997. And its still open and training people in a high intensity manner thru the economy, covid etc.. exercise methods that work - work. No matter what's going on in the outside world.
Thanks John you champion 🏆
Mike Mentzer was definitely ahead of his time.
Longtime lifter, I hit the iron 4 to 5 times a week for most of my experience. Been doing Hit for a month and the recovery has been amazing. Mike was totally right.
Are you doing every 72 hours?
@@niltomega2978 Kind of. I lift Monday and Thursday. 72 in between Monday and Thursday, 96 hours in between Thursday and the following Monday.
I've not trained for a good few years but have dusted the bench etc of an am gonna try Mike's way.💪👍😊
Genius, way ahead of his time .
I am 60 years old and on my 3rd month. My strength has increased, and my body looks good, however my size has not increased to keep up. I have been doing M, W, F. I am now going to start training 1x every 72 hours; I am doing 3 set per body part. (1) Chest & Back, (2) Biceps, Triceps & shoulder, (3) Legs.
Nothing can beat Rest Pause set
Mentzer was clearly ahead of his time
This guy was a legit genius!!!
I've been poking my biceps for almost a week now, trying to work out why they're bigger than usual and as hard as concrete. Now I listen to this video and realise that a week ago I did exactly what he recommends: a drop set of close grip, palms up lat pulldowns, starting with a one rep max weight, a ten seconds gap, another one rep, and so on until I had done almost the whole stack.
What you described is not what he recommends.
@@jessefay4984 it's almost like I listened to his advice regarding the pulldowns and then adapted it to suit myself, and it worked.
Thank you
Mike really knew his stuff!
Thank you!
I'm doing every 72 hours ( as one of Marks plans suggested) which seems kind of crazy space between workouts. I WAS doing 4 days a week and sometimes 3. I'm on my 5th workout and 72 hours between and I can certainly say I feel more rested and stronger. I'm definitely doing my supersets to fail. After waiting 72 hours to workout you REALLY give it your all. We'll see. Mark also says that the spaces between workouts are not written in stone so if I truly feel recovered I will workout earlier. We'll seeing. I'm being patient as working out every 4 days IS odd...we'll see.
The main thing I have done/taken from this video is rest more. I do every other day for 3 days (6days) for ex mon,wed,fri then take 2 off days. If I need it I take 3 days off. I never do the same body type ex back to back so technically you have atleast 5 days inbetween any body group. I cant tell you how many times I have gotten to busy to hit the gym or gotten sick and had to miss the gym for nearly a week and upon return I notice a big rise in performance. I can suprisingly lift say 10lbs more or even do a few more sets. Rest is the most overlooked aspect of training. I dont see how people can work out back to back or not give oneself more than a day or so here and there. Thats just my exp
Brill. Appreciate it!
Mr. Little, could you do a video on Mike's last fee years? Is that possible? I can't believe he was only 49 when he had passed, and then Ray 2 days later 😞
This is GOLD
I don't listen to music anymore. Just Mike Mentzer. Thank you for these great videos
You’re welcome, Peter!
Thank you Mr. Little for this video. Do you have another video where Mike Mentzer explained in détails his rest-pause training program for the 1980 Mr. Olympia competition? Alson is there any book or audio/video that explain in details the infitonic training method and omni-contraction training method?
I found this searching for answers to why when I do only 3x3 or 3x2 my power Curls were advancing dramatically. It's because less is more and those sets only equal 6-9 reps
I enjoyed the video of what I had only read before . Thankyou Sir
Mike the scientist!
In my upper lower push pull hybrid i implement a 2 to 3 set 8 to 12 reps with rest pause the push pull total body is lots of supersets. I believe lower volume with greater intensity like mentzer preaches is the greatest way to achieve your goals. But experiment with varity
Mike is and was a master
I did my first HIT work out today. Day 1 of the 4 Day beginner series. All I can say is that its been one hour since and my hands are still jittery while typing this 😵💫 Don't know what to expect the next few weeks but I'm excited to find out.
Keep us posted dude
@@mr.highminded5357 Will do!!
How’s it been, starting it soon too
@@minnesotamatt1980 it’s been great…it’s strange only working out once every four days but feel well rested for every workout. Tomorrow is actually day 1 of my second cycle so I’m barely going to find out how strong I got from the previous cycle. I’ll post an update tomorrow 💪
@@armandoguerra3460 respect ✊🏾 get after it brother
I compeat in arm wrestling so I've just started doing something like this . The arm wrestling part is 3 max efforts but that's because most matches are best of 3
Right. On!
That moustache is glorious 👍🏾
Please do a video, on STEVE REEVES method of bodybuilding.
Sorry to learn this so late in my fitness life
LEGENDARY BODYBUILDERS of the 1980’s.
I’ve found rest pause to absolutely awesome for dips and chins!
Weighted? How exactly are you structuring it?
@@CA-or9ix
Yea. Weighted. Structures just like Mike says.
AWSOME
Keep wondering if mike would use the current state of ronnie colman as example for the case of resting more is needed?
This guy makes A lot of sense. So fucking underrated. Literally changed my program while watching
I think his intensity and infrequent training philosophy is great combined with low intensity cardio
He was not a proponent of cardio work as it distracts and compromises gains during the muscle recovery period.
John Little,
Would be better to do 8 sets in one workout (deadlift, squats, shoulder press, bicep curl, skull crushers, calf raisers, upright row) and rest for a week OR break these workouts up in push/pull workouts 4 sets each, like on a Monday and Friday each week?
Thanks for your time
Does somebody have on of his routines?
Did shoulders, bis, tris today
Its ok to do heavy duty while on a cut? I never did hit amd I want to start now but Im cutting so I dont know
I actually ended up understanding this is
I made this workout based off Mike's principles along with ChatGPT. Upper and lower body split. Started today
UPPER BODY:
Barbell Bench Press:
8-10 reps
Standing Dumbbell Shoulder Press:
8-10 reps
Bent-Over Barbell Rows:
8-10 reps
Dumbbell Bicep Curls:
12 reps
Dumbbell Tricep Extensions:
12 reps
LOWER BODY:
Barbell Squats: 1 working set to momentary muscle failure (8-10 reps)
Romanian Deadlifts with Barbell:
8-10 reps
Dumbbell Lunges:
12 reps (each leg)
Barbell Calf Raises:
15-20 reps
@@saltmaker5353 4 days a week, upper body 2 days and lower body 2 days. Mike mentzer recommends no more than 4 days of training when doing high intensity training.
@JohnDoe-xi4il no, upper body one day and lower body anither day. I don't go by weekly. I do upper body then rest 3 days then i do lower body rest 3 days and repeat. Also, every exercise to failure.
@@saltmaker5353 incorrect.
I read somewhere that Einstein’s theory of relativity was based on the human body. An equation can be manipulated to suit one’s own needs. The speed of light squared is equal to energy divided by mass. Mass is equal to energy divided by the speed of light squared. Everything is a universe onto itself essentially. High intensity means taking the star that is you and going SuperNova eventually collapsing in on your self and becoming a neutron star or black hole. I prefer to do 20-25 reps for 2 sets on almost all my exercises. He’s right. I found that starting with 85% right out the gate and trying to do that sustainably wasn’t possible. I found starting at just around above or below 50% and learning what it meant to go from easy to harder to I can’t believe I’m working as hard as I would with a max but the weight is nowhere near so I can treat this like a DBZ beam struggle without fear of ripping my tendons off the bone since the limiting factor is mainly the accumulated muscle fatigue a la kaioken. Doing 2 sets of 25 reps of deficit deadlifts at 205lbs makes me feel like there’s nothing I can’t do. Going from bone dry to drenched in sweat after just 1 set makes me feel like I’m wringing out a rag. Twisted steel is a good way to describe the strength levels I feel. It’s not the limit of my strength but it’s depth that is impressive after all.
Mike was inspired by Arthur Jones. Mike took it to the next level.
Can you do this along with martial arts training in the same week?
brazil 2023. thank you a lot
Man I should've had this guy 12 years ago
And what about the 4 day schedule? This is more advance, but when you understand to be so advanced to move to the intensity techniques? Thanks for answers