@MrProzacmilkshake failure, until you can not lift the weight anymore, go to failure, numbers mean nothing, make sure you keep a record of your progress
It would be exhausting to go back to volume cause youd still expect your sets to be INTENSE as possible...... than at some point your body would jist break down and youd gradually get weaker. And toud feel like youre working 3x the amount , having less fun, and shrinking.n.
@elliotthunter6226 so true, i was drained when i thought i new it all because i followed the sheep, but Mike Mentzer changed my whole outlook and made it make sense
@@NorthernIrelandConflictVideos but when u followed the sheep u paced yourself thru workouts. I dont cars how tough u are or what drugs youre on .no body is squatting til they see stars like in the cartoons if in the back of theor mind they Know theyvhave 3 more sets like that after that one. So really if u went back to volume now it would be even worse than it was before. Not to mention the psycological drain of Knowing what your doing is counter productive
I've watched this 3 times now. I'd have to say this is such an important video. If I'm ever helping somebody get started in weight lifting I'm going to have them watch this first.
This is one of the best resources and one of the best videos about strength and size training in the limits of one’s genetics that I’ve ever come across. Every 15 year-old should be forced to watch this before they go to the gym for the first time.
@@richardlawson6787 Or you are doing it wrong by either not training intensely enough, doing too many work sets per workout, and/or training too frequently. The possible reasons for anyone's lack of progress are not infinite and it is not necessarily because they have less than adequate genetics.
I’ve gotten stronger almost every single week since starting heavy duty 1 year ago. When I was training Arnold style, I got stronger up until a certain point (about 1-2 months) then lost strength rather quick and muscles were flat. Heavy duty is the best training method especially for naturals
In addition to genetics regarding muscle response to load, as well as the structure of bones, ligaments, muscle attachments, and their shapes, there is also a genetic feature such as individual response to various anabolic steroids. And this response is VERY individual! I have seen people whose muscles grew literally before my eyes from just a few Dianabol tablets a day, and I have also observed someone whose muscles did not respond at all to a full steroid cycle with quite significant dosages. If I hadn't seen it myself, I would never have believed that such a thing was possible. There are indeed such unique cases.
@@strong2923 what you will not know is, the myostatin response or override or blocking. Some bodies just produce larger amounts and it blocks hard. Where others like Kevin Lovrone is the greatest example of almost full blocking , that guy grew on the stuff and without it was not that pronounced. It like histamine production , it appear to some the more you anti the greater the output and the more you need to anti, and some just need a little, anti and it goes a long way.
This is so god! I traind for 2 years and i change my training now! Give it a try - what i have to lose :D It all sounds logic and sometimes logic and balls is the any thing wat is nessersary. Pushing the algo! Greets from Germany
Excellent lecture, and a revealing, genuine account of a true, and realistic method of training! I have been training very close to the HIT way for several years. Furthermore, the amount of protein was never actually necessary at such enormous amounts, either! In a bodybuilding course that I started at 16, it was stated at very close to 130 g of Protein; 126 grams. Then when I had the time, and opportunity to exercise again with weights at 30 years of age in late 1991, and after reading a couple of books by Barry Sears in the late 1990s on his Zone Diet theory, and applicability, the amount of protein was a bit less than what was promoted by magazines, and other publications. Actually, for a person who exercised BEYOND MODERATE LEVELS, it is a consumption of up to 150 grams of protein within a day! Not the colossal amount that was prescribed, and explained about in the 1990s. Furthermore, up to today it's the same story of mega-doses up to 300+ grams! I've also known from 1st year psychology at college, from studies, and research from the Biological Perspective, that there are up to 4 somatotypes, whereby the fourth category is a balanced one, by the way. Anyway, the somatotype of Mesamorph has a more advantageous ability to build muscle-mass; and is more capable of increasing strength. Such strength, and mass is faster than the ectomorph. An endomorph, although a bit fat, is a close second to gaining strength, and has an easier time gaining muscle-mass than a person of naturally thin bones - an ectomorph. To be fair, and comprehensive, Arnold Schwarzenegger actually wrote, explained these three main body types in his book called the Education of a Bodybuilder, 1977, by the way. It is wonderful that this RUclips Channel has confirmed such theory, that I kept in mind from college. These three main body types were not written much about, and explained in most bodybuilding, fitness publications. It was in Iron Man Magazine that I picked up very important training advice, and tips by Mike Mentzer in the nineteen nineties, besides the writings that were re- published, too.🏋🏋♂🏋♀
Great video. Regarding supplements, how i wish i could have back the many thousands of dollars i spent in my youth chasing muscle gains. I admit I still make a protein smoothie after a wo but i know it is not required and i also dont feel like eating after a tough HIT wo. As for training, ive not been able to increase arm size with compund ala the consolidation routine but i think part of that may be because i can not yet do multiple dips on my own. My leverages are terrible for that exercise. Plus, i may have been doing each wo too soon with 7 days rest. Im currently using ideal routine every 4 to 7 days and making good progress. When i stagnate will again try consolidation but every 8 to 10 days. I find I am stronger with ideal wos even after 25 days since the previous same wo.
Thanks for the upload John, great as always! 👍I was thinking about the study you reference near the end with the 4 groups of trainees, 2 taking placebos & 2 taking testosterone. It brought to mind the video you did a while ago where Mike compares the results of the Colorado experiment with Arnolds 1980 comeback training program. With that in mind I assume the group who gained 1.9KG training with a placebo, did so in a manner much like Arnold would have done Too much, not hard enough, with too little rest. My mind wonders what would have been their results if they had used high intensity principles for their training? How much closer to the groups that took testosterone? Any thoughts there?
Спасибо за познавательное видео и правду о стероидах сам таким был думал тренинг и спорт Пит сделают атлетом как в журналах только в журналах не говорили что нужны ещё стероиды и очень хорошая генетика
Thanks for your inquiry. I apologize; you had posted the same request last week I believe, and I intended to respond to it, but then other comments came into the channel and it got away from me. The short answer is that I really don’t know. There is a genetic tolerance at play for exercise, which will determine whether or not someone can handle additional activity, whether it be boxing, MMA, or even running, and still make progress. That's why Mike recommended that you track your workouts (exercises, weights, repetitions) in a logbook. If you are progressing in weight and repetitions, then even with the additional activity you are allowing adequate time for your personal rate of recovery and adaptation from the workouts. If you are staying the same, then you are allowing for recovery but not enough time for adaptation (growth). And, if your weights and/or reps are going down, then you are not allowing enough time for recovery to take place in between workouts given the workout and the boxing. Your logbook data should guide you. Also, as you grow stronger, the greater the demands on your energy reserves, which can compete for your recovery resources (as it's an organic rather than mechanical process), so you will (over time) have to drop out certain exercises from the program in order to continue to progress, and also allow additional rest days to provide your body with the time it requires to recover its energy reserves and produce the adaptation that your workouts have demanded.
Whilst I truly like all these fine clips on this site here, I must say there was some stuff mentioned, that I have to give my 2 cents worth to ...After lifting weights and doing calisthenics for a little over 40 years non-stop, I have gained some knowledge on the matter of doing isolation work vs. not doing it...Well, I tried a workout routine for 6 weeks, where I did not do any direct work for my arms...( At that point I was 30 years old and had lifted weights for 14 years continuously.)..So, I was not a " new-bie"!...Anyhow, I had lost substantial size in my arms back then....My own experience aligns with the notion of coach Thibaudeau that people with longish arms need direct arm work, whilst athletes with short arms get away with compound exercises ( like the bench press for instance)....However, those short limbed folks usually need isolation exercises for their chest and back...( It has to do with insertion points and levers)..My point being, I think the generalisation in this video is, simply speaking, wrong...For give me my rambling...Keep up the good work, Mr Little.
Thanks for your post. While your personal experience reflects only your experience (not sure if or how you might have controlled for variables during your six week workout routine), the video reports the results of three separate studies involving multiple subjects that came down on the side of isolation exercises being superfluous. The results of the studies weren't "wrong"; they simply are what they are. But if your calisthenics and weightlifting with isolation exercises program is working for you after 40 years, more power to you.
Yes, this also caught my interest and made me a bit uneasy. It's the first time I'm hearing about this as well. I heard about one study that stated creatine contributes to early hair loss. However, other studies seem not to have confirmed this.
@@Lonewolf__00000we know DHT plays a ROLE in hair loss, but is not the cause. DHT supplementation (very niche at this point) has anecdotally shown to increase hair thickness and growth from what I’ve seen
@ do you no what the cause is. I’ve taken DHT (Proviron) and never had any hair loss. And currently taking DHEA. So I agree with you. Proberly to high estrogen in men?
I remember the day i learned about genetics..this black guy worked with me but across the floor..he wore overalls to work and his arms were huge.. one day I walked over to him and asked him to flex his biceps..my god they were amazing..i asked if i could touch them.. they were hard as bricks solid muscle..i then commented that he must have pumped a lot of iron to develop them..he looked sideways at me and said he had never lifted weights in his life just a country boy raised on farm..as i walked away i looked at my 12 inch biceps and thought how unfair i had spent countless hours working out for basically nothing...i quit body building on the spot and took up piano lessons!!
The video indicated that studies have shown that if one’s exercise program already contains exercises that involve the biceps and triceps muscles (such as Bench Presses, Pulldowns, Incline Presses, and Rows do), the addition of exercises that solely target the biceps and triceps would appear to be unnecessary. In a split routine, such as Mike's Ideal Routine, isolation exercises (particularly when used in a pre-exhaustion cycle) are fine, But even then, as you grow stronger, Mike recommended dropping some of the exercises out of the program as, he believed, certain compound movements adequately stimulated many of the muscles that isolation exercises were used for. This is why, for example, in Mike's Consolidated Program there are "zero" isolation exercises.
He didn't know what caused muscle growth..it was the massive amounts of steroids that built the muscle despite over training..if a natural builder tried that they would fail miserably
So does this mean that protein powder, creatine, etc not only aren’t necessary, but are possibly detrimental to the bodies recovery and health over all? 🫤
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
I am certain that these longer videos that John researches himself are pure gold and it is an absolute blessing to be able to access them for free.
Thank you John for putting in so much effort into these videos.
I'm sure Mike and Ray are watching all of us honor their legacy from heaven.
You are very welcome and thank you so much for the kind words.
Very interesting new video. I watched it with great pleasure. Thank you, John.
You’re very welcome and I’m glad you found it to be of interest.
Extraordinary video! Mentzer had everything right in the past! Pure gold
I really like the new format. Thank you John for your work!
God bless you, John.
I bought one of the books you helped create
Everything you and Mike were enlightened about has changed my life
I could not imagine doing multiple sets again, i am happy doing it the right way, and that is Heavy duty training
how many rep in a set
@MrProzacmilkshake failure, until you can not lift the weight anymore, go to failure, numbers mean nothing, make sure you keep a record of your progress
It would be exhausting to go back to volume cause youd still expect your sets to be INTENSE as possible...... than at some point your body would jist break down and youd gradually get weaker. And toud feel like youre working 3x the amount , having less fun, and shrinking.n.
@elliotthunter6226 so true, i was drained when i thought i new it all because i followed the sheep, but Mike Mentzer changed my whole outlook and made it make sense
@@NorthernIrelandConflictVideos but when u followed the sheep u paced yourself thru workouts. I dont cars how tough u are or what drugs youre on .no body is squatting til they see stars like in the cartoons if in the back of theor mind they Know theyvhave 3 more sets like that after that one.
So really if u went back to volume now it would be even worse than it was before. Not to mention the psycological drain of Knowing what your doing is counter productive
The horse analogy was money 💰 💯
I've watched this 3 times now. I'd have to say this is such an important video. If I'm ever helping somebody get started in weight lifting I'm going to have them watch this first.
@@huhwhatomg I’m glad you found it to be of interest. Thank you very much for your post.
This is one of the best resources and one of the best videos about strength and size training in the limits of one’s genetics that I’ve ever come across. Every 15 year-old should be forced to watch this before they go to the gym for the first time.
Congratulations John, This is very good. Shared.
Thanks for sharing!
God bless your heart. Its like a gift for us. Thank you.
I'm a simple man. I see a new Heavy Duty College video, I stop and listen. Great work John!
the picture at 0:06 I've never seen it colourised. By far my best physique. Intensity for density.
Great video!
This was a great one
John is the man !!
Great content as always. 🙌
So basically genetics is the seed and training is the water.
Excellent analogy.
Listen..if youve been pumping iron for a couple years and nobody's mentioned your muscles you have no ability to build big muscles
@@richardlawson6787
Or you are doing it wrong by either not training intensely enough, doing too many work sets per workout, and/or training too frequently.
The possible reasons for anyone's lack of progress are not infinite and it is not necessarily because they have less than adequate genetics.
No....lifting weights to failure is the seed and aka stimulus and food, rest, and the needle are the water!😮
“Big Horse Monthly”!!
Now THAT is very funny, in its emphatic usage.
Thanks
I’ve gotten stronger almost every single week since starting heavy duty 1 year ago. When I was training Arnold style, I got stronger up until a certain point (about 1-2 months) then lost strength rather quick and muscles were flat. Heavy duty is the best training method especially for naturals
You monster, you!
Thanks❤
In addition to genetics regarding muscle response to load, as well as the structure of bones, ligaments, muscle attachments, and their shapes, there is also a genetic feature such as individual response to various anabolic steroids. And this response is VERY individual! I have seen people whose muscles grew literally before my eyes from just a few Dianabol tablets a day, and I have also observed someone whose muscles did not respond at all to a full steroid cycle with quite significant dosages. If I hadn't seen it myself, I would never have believed that such a thing was possible. There are indeed such unique cases.
@@strong2923 what you will not know is, the myostatin response or override or blocking. Some bodies just produce larger amounts and it blocks hard. Where others like Kevin Lovrone is the greatest example of almost full blocking , that guy grew on the stuff and without it was not that pronounced. It like histamine production , it appear to some the more you anti the greater the output and the more you need to anti, and some just need a little, anti and it goes a long way.
Wow.
Millions of men have taken steroids..how many sergio olivias did they produce?.
This is so god! I traind for 2 years and i change my training now! Give it a try - what i have to lose :D
It all sounds logic and sometimes logic and balls is the any thing wat is nessersary.
Pushing the algo!
Greets from Germany
Excellent lecture, and a revealing, genuine account of a true, and realistic method of training! I have been training very close to the HIT way for several years. Furthermore, the amount of protein was never actually necessary at such enormous amounts, either! In a bodybuilding course that I started at 16, it was stated at very close to 130 g of Protein; 126 grams.
Then when I had the time, and opportunity to exercise again with weights at 30 years of age in late 1991, and after reading a couple of books by Barry Sears in the late 1990s on his Zone Diet theory, and applicability, the amount of protein was a bit less than what was promoted by magazines, and other publications.
Actually, for a person who exercised BEYOND MODERATE LEVELS, it is a consumption of up to 150 grams of protein within a day! Not the colossal amount that was prescribed, and explained about in the 1990s. Furthermore, up to today it's the same story of mega-doses up to 300+ grams!
I've also known from 1st year psychology at college, from studies, and research from the Biological Perspective, that there are up to 4 somatotypes, whereby the fourth category is a balanced one, by the way. Anyway, the somatotype of Mesamorph has a more advantageous ability to build muscle-mass; and is more capable of increasing strength. Such strength, and mass is faster than the ectomorph. An endomorph, although a bit fat, is a close second to gaining strength, and has an easier time gaining muscle-mass than a person of naturally thin bones - an ectomorph.
To be fair, and comprehensive, Arnold Schwarzenegger actually wrote, explained these three main body types in his book called the Education of a Bodybuilder, 1977, by the way. It is wonderful that this RUclips Channel has confirmed such theory, that I kept in mind from college. These three main body types were not written much about, and explained in most bodybuilding, fitness publications. It was in Iron Man Magazine that I picked up very important training advice, and tips by Mike Mentzer in the nineteen nineties, besides the writings that were re- published, too.🏋🏋♂🏋♀
Great video. Regarding supplements, how i wish i could have back the many thousands of dollars i spent in my youth chasing muscle gains. I admit I still make a protein smoothie after a wo but i know it is not required and i also dont feel like eating after a tough HIT wo.
As for training, ive not been able to increase arm size with compund ala the consolidation routine but i think part of that may be because i can not yet do multiple dips on my own. My leverages are terrible for that exercise. Plus, i may have been doing each wo too soon with 7 days rest. Im currently using ideal routine every 4 to 7 days and making good progress. When i stagnate will again try consolidation but every 8 to 10 days. I find I am stronger with ideal wos even after 25 days since the previous same wo.
Thanks for the upload John, great as always! 👍I was thinking about the study you reference near the end with the 4 groups of trainees, 2 taking placebos & 2 taking testosterone. It brought to mind the video you did a while ago where Mike compares the results of the Colorado experiment with Arnolds 1980 comeback training program. With that in mind I assume the group who gained 1.9KG training with a placebo, did so in a manner much like Arnold would have done Too much, not hard enough, with too little rest. My mind wonders what would have been their results if they had used high intensity principles for their training? How much closer to the groups that took testosterone? Any thoughts there?
3:07 147 sets per week😂😂😂oo my schmukzenegger oh my😂
That was just for arms...absolute lunacy! And yet there are people here who will defend it lol
My legs are relatively bigger than my upper body, can I skip leg training when doing Mike's ideal routine ?
Work on what you want to get bigger and stronger. You could decrease the amount of leg days and increase upper days.
Leg day actually helps overall muscle growth. You could skip it, however, note you may be missing gains elsewhere.
Спасибо за познавательное видео и правду о стероидах сам таким был думал тренинг и спорт Пит сделают атлетом как в журналах только в журналах не говорили что нужны ещё стероиды и очень хорошая генетика
John, is it okay to box and then 30min to an hour after go to the gym? Or will doing this hinder gains?
Thanks for your inquiry. I apologize; you had posted the same request last week I believe, and I intended to respond to it, but then other comments came into the channel and it got away from me. The short answer is that I really don’t know. There is a genetic tolerance at play for exercise, which will determine whether or not someone can handle additional activity, whether it be boxing, MMA, or even running, and still make progress.
That's why Mike recommended that you track your workouts (exercises, weights, repetitions) in a logbook. If you are progressing in weight and repetitions, then even with the additional activity you are allowing adequate time for your personal rate of recovery and adaptation from the workouts. If you are staying the same, then you are allowing for recovery but not enough time for adaptation (growth). And, if your weights and/or reps are going down, then you are not allowing enough time for recovery to take place in between workouts given the workout and the boxing. Your logbook data should guide you.
Also, as you grow stronger, the greater the demands on your energy reserves, which can compete for your recovery resources (as it's an organic rather than mechanical process), so you will (over time) have to drop out certain exercises from the program in order to continue to progress, and also allow additional rest days to provide your body with the time it requires to recover its energy reserves and produce the adaptation that your workouts have demanded.
Whilst I truly like all these fine clips on this site here, I must say there was some stuff mentioned, that I have to give my 2 cents worth to ...After lifting weights and doing calisthenics for a little over 40 years non-stop, I have gained some knowledge on the matter of doing isolation work vs. not doing it...Well, I tried a workout routine for 6 weeks, where I did not do any direct work for my arms...( At that point I was 30 years old and had lifted weights for 14 years continuously.)..So, I was not a " new-bie"!...Anyhow, I had lost substantial size in my arms back then....My own experience aligns with the notion of coach Thibaudeau that people with longish arms need direct arm work, whilst athletes with short arms get away with compound exercises ( like the bench press for instance)....However, those short limbed folks usually need isolation exercises for their chest and back...( It has to do with insertion points and levers)..My point being, I think the generalisation in this video is, simply speaking, wrong...For give me my rambling...Keep up the good work, Mr Little.
Thanks for your post. While your personal experience reflects only your experience (not sure if or how you might have controlled for variables during your six week workout routine), the video reports the results of three separate studies involving multiple subjects that came down on the side of isolation exercises being superfluous. The results of the studies weren't "wrong"; they simply are what they are. But if your calisthenics and weightlifting with isolation exercises program is working for you after 40 years, more power to you.
the part about creatine and testicular cancer ? first I've heard of it.
Yes, this also caught my interest and made me a bit uneasy. It's the first time I'm hearing about this as well. I heard about one study that stated creatine contributes to early hair loss. However, other studies seem not to have confirmed this.
@@strong2923it apparently increases DHT levels, and apparently DHT is what causes hair loss.
@@Lonewolf__00000we know DHT plays a ROLE in hair loss, but is not the cause. DHT supplementation (very niche at this point) has anecdotally shown to increase hair thickness and growth from what I’ve seen
@ do you no what the cause is. I’ve taken DHT (Proviron) and never had any hair loss. And currently taking DHEA. So I agree with you. Proberly to high estrogen in men?
@Lonewolf__666 the biggest cause of hair loss is STRESS
I remember the day i learned about genetics..this black guy worked with me but across the floor..he wore overalls to work and his arms were huge.. one day I walked over to him and asked him to flex his biceps..my god they were amazing..i asked if i could touch them.. they were hard as bricks solid muscle..i then commented that he must have pumped a lot of iron to develop them..he looked sideways at me and said he had never lifted weights in his life just a country boy raised on farm..as i walked away i looked at my 12 inch biceps and thought how unfair i had spent countless hours working out for basically nothing...i quit body building on the spot and took up piano lessons!!
Never quit.
I love the way they used the horse theory to explain genetics
How are you saying idon't need isolation if i'm do compounds, whilst Mike's program include shit tonne of them?
The video indicated that studies have shown that if one’s exercise program already contains exercises that involve the biceps and triceps muscles (such as Bench Presses, Pulldowns, Incline Presses, and Rows do), the addition of exercises that solely target the biceps and triceps would appear to be unnecessary. In a split routine, such as Mike's Ideal Routine, isolation exercises (particularly when used in a pre-exhaustion cycle) are fine, But even then, as you grow stronger, Mike recommended dropping some of the exercises out of the program as, he believed, certain compound movements adequately stimulated many of the muscles that isolation exercises were used for. This is why, for example, in Mike's Consolidated Program there are "zero" isolation exercises.
Arnold did Waaaaay to much volume
He didn't know what caused muscle growth..it was the massive amounts of steroids that built the muscle despite over training..if a natural builder tried that they would fail miserably
So does this mean that protein powder, creatine, etc not only aren’t necessary, but are possibly detrimental to the bodies recovery and health over all? 🫤
At the very least it suggests that such might be the case.