The answer is an unqualified -- YES! In his heavy-duty system, he kept the reps lower and weights bigger. High-intensity training requires that glycogen (sugar) be present in the muscle. Reply. Mentzer started bodybuilding when he was 12 years of age at a body weight of 95 lb (43 kg) after seeing the men on the covers of several muscle magazines. Editor's note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). Reviewed in the United States on March 17, 2016. Rest/pause training is ultra-intense because every rep of the set requires a maximal effort, as opposed to the normal fashion, where only one rep of a set requires maximal effort. As long as caloric intake is below maintenance level, you could consume nothing but pure table sugar and still get cut up. Mike Mentzer died in 2001 at 49. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Only in very low-intensity work such as jogging or mild activity around the house are fats a viable fuel source. ... Mike stressed the importance of heavy duty … If he does not, his progress will be suboptimal. Mike Mentzer Heavy Duty 2. The vast majority of reputable nutrition experts, along with the Senate Subcommittee on Nutrition, recommend that your daily calorie budget contain up to 60 percent carbohydrates, with the rest divided between protein and fat. 1) Perform one set of each of the listed exercises. Due to the resurgence of rest/pause training, we present the following excerpt from Mike Mentzer's Heavy Duty Journal. He made people start to think differently. To get the free app, enter your mobile phone number. These various nutrients can be found in the six primary food components: water, protein, carbohydrates, fats, vitamins and minerals. Something went wrong. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. 8) Follow each workout with a two-day rest period. The book is out of print probably because of Mentzer's premature passing away, but I highly recommend the purchase of a used copy such as the one I purchased. C $72.54. You will note this routine is nothing like what Mike advocated later in his career. He was an proponent of heavy duty training along with Mike and … Buy It Now +C $48.37 shipping; From United States; MUSCLEMAG bodybuilding muscle magazine/Mike Mentzer/Gladys Portugues 5-85 #52. 5) Perform all of the exercises in reasonably strict fashion. It is not one set to failure. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr. Olympia, Mike retired from competition. It also analyzes reviews to verify trustworthiness. After six months of training using the original three workout split "ideal" routine from Heavy Duty 1 I talk about the exercises and my results. Ray also won the 1976 Junior Mr. America and the 1978 IFBB Mr. USA. I have been reading Mike Mentzer's Heavy Duty 2 and he lists a very low volume routine of only 2 to 3 sets that you should do only once a week. His father had bought him set of weights and an instruction booklet. Please try again. Heavy Duty is a Trademark by Mentzer, Mike, the address on file for this trademark is 33 Reef Street, Marina Del Rey, CA 90292 Bring your club to Amazon Book Clubs, start a new book club and invite your friends to join, or find a club that’s right for you for free. This book is the best I've read on Body Building Science, Nutrition and Body Building practical strategies and methodologies to take your body building and weight training to the next level for faster and greater results. Was Mike Mentzer right all along? After reading the full text of this study from Iran, I have more questions than answers. Lifting heavy weights rarely results in injury; it's when you try to jerk, yank or throw weights that the actual forces involved are amplified and cause injury. Mike Mentzer’s REAL Training Wisdoms ... 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. That’s what entrenched me in Mike’s methods, back in ’78, and changed my whole outlook on bodybuilding. C $31.08. ALL3) When doing a rest/pause workout, select a weight for each rep that requires a maximum effort. As I said eariler, Mike had many versions of his Heavy Duty training system. It is absolutely imperative, therefore, that a bodybuilder wishing to make optimal progress consume adequate carbohydrates. ... Love the original version of Heavy Duty. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. You be the judge. High-intensity training requires that glycogen (sugar) be present in the muscle. The prime point about nutrition is this: Whether you are trying to gain or lose weight, eat a well-balanced diet and you will gain muscle if the training stimulus is intense enough. Mike mentzer heavy duty. 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. His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to influence bodybuilders today. Even dieting bodybuilders about to enter contests should strive to get the bulk of their calories from carbohydrates. On exercises performed in the regular consecutive-rep fashion, do six to 10 reps, with the last rep requiring an all-out effort. The booklet suggested that he train no more than three days a week, so Mike did just that. Jones initially recommended as many as 16 exercises, each performed one set to failure, three times per week. This is how Mike Mentzer shook up the bodybuilding world. 9) Stay with rest/pause training for up to six weeks or as long as you're making progress. Was: Previous Price C $96.73. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. A Bodybuilder’s Physique Training Three Days a Week. Many people confuse "high intensity" with aerobic or endurance training, but Mentzer is speaking in terms of anaerobic- high intensity training (short duration and lifting heavy weights 8-10 reps to failure) to stimulate muscle growth, and then allowing enough rest in between for the body to recover and build muscle. IM, You must be logged in to post a comment Be innovative and try combining rest/pause with other Heavy Duty techniques such as preexhaustion and negatives. Of course, such a diet would be severely unbalanced and, therefore, unhealthy. (See my book Heavy Duty Nutrition for more information.). Mentzer though, built on this model, opted for a ‘Heavy Duty’ variation. Condition: Very Good. Static Holds and Negatives are some of the advanced strategies explained and discussed where to use them to get optimal results. Ray Mentzer (August 2, 1953 – June 12, 2001) was the brother of Mike Mentzer and winner of the 1979 AAU Mr. America competition. Reviewed in the United States on September 24, 2016. And deadlifts. Having Mike Mentzer's book, "Heavy Duty II: Mind and Body" reads in such a way it is like having Mike Mentzer as your personal coach. 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! He specifies the exercises but assumes the reader knows what a bench press is, as an example. and Powerlifting--Posted 3/10/19. The concept is thought provoking and innovative, and it's a great mass-and-strength plateau buster. The Science that Mentzer discusses and the practical methods and strategies that Mentzer lays out are as relevant today as they were yesterday. I have been working out since I was 15 years old and read probably 50 books on the subject, and by far, Mentzer's work is the most useful and greatest for maximizing ones potential. You see, the muscles can use only sugar as fuel for intense contractions; fats cannot be used in such contractions. The book is really more designed for the intermediate and advanced weight trainer and body builder as opposed to the beginner, as he does not explain how to do specific exercise. Initiate each rep deliberately and proceed likewise in a smooth fashion to the contracted position, pause briefly and lower under control. You're listening to a sample of the Audible audio edition. Also, check out his Web site at www.mikementzer.com. Mike is known for his legendary high-intensity training style. Mike Mentzer’s training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70’s. Having trained on Mike Mentzer’s Heavy Duty 1 Routine (find that book on Mike’s site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** This is how he introduced The Heavy Duty Training. The program is reported to be one Mike actually followed to a "T". This is only a suggested routine; you decide what is best. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. In the first part of the article, we gave an intro to Mike Mentzer’s Heavy Duty training system, and debunked training to failure, alongside the lack of necessity and possible shortcomings of shock techniques. *FREE* shipping on qualifying offers. Brief content visible, double tap to read full content. After graduating high school… Some people cannot push themselves to this level, nor should they if they have a medical condition. I would only train once every 3 or 4 days. Although I constantly switch workout routines, it seems that I revert back to the split routine every four days that Mentzer suggests in this book. There was a problem loading your book clubs. Unable to add item to List. A beginner will develop best on more conventional routines that emphasize basic exercises, few sets and moderate reps. The book doesn't tell the tempo of the exercises like the videos that are online do. The popular version of heavy duty training answers the following criteria: 1. Having Mike Mentzer's book, "Heavy Duty II: Mind and Body" reads in such a way it is like having Mike Mentzer as your personal coach. By age 15, his body weight had reached 165 lb (75 kg), at which Mike could bench press 370 lb (170 kg). Day 1 Pecs Nautilus flyes, pec deck or dumbbell flyes Nautilus bench presses or incline presses with barbell Delts Nautilus or dumbbell lateral raises Machine rear-delt movement (or bent-over dumbbell laterals performed in regular fashion) Triceps Pressdowns or dips, Day 2 Lats Close-grip, palms-up pulldowns Barbell or cable rows (performed in regular fashion) Traps Shrugs Biceps Nautilus or barbell curls, Day 3 Legs Leg extensions Squats or leg presses (these can be alternated from workout to workout) Leg curls Calf raises. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. Mike Mentzer became the somewhat anti-Arnold, anti-volume guy and spent 20 years of his life educating people about his style of training. The concept is thought provoking and innovative, and it's a great mass-and-strength plateau buster. Dorian Yates, who is said to have been a heavy duty trainee, used in fact a much higher volume than Mike Mentzer ever prescribed. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. Here are examples: Workout A Further, Mentzer says, "Short circuiting the rest means over training and a slow down in progress". By bigt in forum Bodybuilding Replies: 4 Last Post: 06-24-2014, 11:38 AM. For rates and info call (310) 827-7661. The book is out of print probably because of Mentzer's premature passing away, but I highly recommend the purchase of a used copy such as the one I purchased. Your recently viewed items and featured recommendations, Select the department you want to search in. Please try again. I am often asked if Heavy Duty high-intensity training is suitable for powerlifters. Tackling some of the most controversial and disputed ideas and practices in bodybuilding, all embodied in an equally polemical workout system: Mike Mentzer’s Heavy Duty. The premise of Mentzer's work is High Intensity Training and there is a science and specific methodology to it. Details about Mike Mentzer Heavy Duty 2. No Interest if paid in full in 6 mo on $99+Opens in a new window or tab* No Interest if paid in full in 6 months on $99+. Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. Although Mike Mentzer wrote several books, I believe this book offers the best advice. (There are tons of books for the beginner but few really geared to the intermediate and advanced). Heavy duty [Mentzer, Mike] on Amazon.com. Editor's note: Mike Mentzer is available for phone consultations and personalized supervision at the Fitness Forum in Marina del Rey, California. I was a great fan of Mike Mentzer, and this book is his finest accomplishment. E-zine #13: Bigger and Leaner for Summer, Pt 2 Due to the resurgence of rest/pause training, we present the following excerpt from Mike Mentzer's Heavy Duty Journal. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of … As Mentzer says, "50% is the workout and 50% is rest". Mike Mentzer. Price: US $299.00. Mentzer-Sharkey Enterprises, Inc. (January 1, 1996). Please try your request again later. There are many variations of heavy duty training. This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. Top subscription boxes – right to your door, © 1996-2020, Amazon.com, Inc. or its affiliates. A certain amount of experimentation will be necessary before you learn to adjust the weight appropriately after each rep. If you don't have a training partner or spotter available, do the squats and leg presses in regular fashion. 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