Dan John on Mike Mentzer's Training Approach for ''Regular Guys''

[@djj3357]

Your humility speaks volumes, sir!

[@DanJohnStrengthCoach]

Well, thank you...I appreciate that. My Mom would like to have heard that!

[@erickenlin8255]

Dan, you are an absolute treasure. You bring such an informed and even handed perspective to the world of strength training.

[@DanJohnStrengthCoach]

Well, I really appreciate this!

[@erickenlin8255]

@@DanJohnStrengthCoach well deserved. I can’t wait to get my hands on your new book. Love your work.

[@theguy4615]

I tried HIT for quite a while, and didn't have good results. It's easy to burn out, affects sleep, days between workouts, loss of mobility, etc. These days I'm doing a more intuitive approach at home with bodyweight and dumbbells. Feel and look much better, and it's more enjoyable. I've never needed a lot of volume to get good results, but the one set failure training was counter productive. That was just my experience.

[@DanJohnStrengthCoach]

Thanks for sharing! I think it works...then it doesn't. Much of life is like that, you know...

[@theguy4615]

@@DanJohnStrengthCoach I agree. I did learn how important recovery is from trying it though.

[@jvm-tv]

HIT is the polar opposite of Easy Strength. It shows you there are many ways to Rome. There are many adaptation pathways. The best is to switch between them. Low intensity high frequency, high intensity low frequency or any other methods.

[@DanJohnStrengthCoach]

The key is in accepting the fact that there are many roads. I would never tell somebody that there’s just one path in strength training.

[@indokenmore]

“The Key” may be something else entirely though for the individual, and what they’re trying to optimise for. Personally, i get alot of mental health benefits from exercise, and I want to do it every day. I hate doing HIT… don’t like the way it makes me feel, and I don’t like intentionally creating soreness and the need for multiple recovery days in a single week (it’s also that ex-athlete mentality… you don’t want ur training to be what burns you out). Of course, if your sport is body building, then it might be perfect for you.

[@vin5388]

Always love your take on things-thanks.

[@DanJohnStrengthCoach]

My pleasure!

[@angryskeleton5676]

I've been tooling around with Mike Mentzer's ideas after reading his book. Clearly a gifted intellect, and perhaps the needed adversary to the "marathon" training sessions advocated in bodybuilding circles of his day. However, training to absolute failure is only workable on machines or with a spotter, which doesn't suit my garage gym setup very well. That, and I do wonder how much value a pure hypertrophy program has for those interested in strength or athleticism. However, his work does make clear the value of intensity and recovery, and teaches you how to get the most out of each set. You are right that the HIT advocates tend to be dogmatic, which is ironic given that Mike himself would avoid dogmatic statements whenever possible, only offering a set of principles to follow if they held up to one's own critical evaluation. In any case, his passing was a loss for the fitness community.

[@DanJohnStrengthCoach]

I think I mentioned his first book was a fairly rounded review of traditional methods. The second edition cut out some things but your point is right on: a very solid mindful approach to training.

[@edmundvalero6841]

I do HIT training and armor building complex, it has completely changed my body the last 30 months

[@DanJohnStrengthCoach]

It's an interesting combo.

[@13Ambro]

Do you mean HIT cardio or HIT weight training along with the ABC?

[@NesolitS]

@@13Ambro I think it refers to HIT strength training (perfect form and slow execution, low reps and one set of basic 5-6 exercises) which is not related to cardio HIIT interval training.

[@aldrogo7510]

7:30 is a really interesting story 20 reps with 95% of max sounds like he’s either an extreme outlier or his body “forgot” how to do a max effort. I remember Dave Tate had a story like this where he had done bodybuilding training and tried to transition back to powerlifting but found his rep strength didn’t “carry over” as much as he anticipated at his next contest (If I remember correctly he actually got injured trying to match his old bench number) i guess maybe there is some “happy medium” where you focus on hypertrophy work but do enough low rep rep to “remember” how to do it

[@DanJohnStrengthCoach]

For American football and rugby, that is the magic sauce. It's that weird training that makes you very large and still competitive in the sport. High rep work has great value but it does lead people to make weird leaps in logic (magic equations usually) about how strong they are...

[@Screwtoast2]

When you look back through the history of bodybuilding and observe the various different training 'zeitgeists' that prevailed over the sport, you can see clearly, that through the various training systems and methodologies, the only constants are hard work and consistency. In this sense, everything "works", including HIT. I think one of the reasons for so many anecdotal successes of HIT is purely down to the fact that trainees are often not working with the effort or consistency required to see long term results, and a program that forces trainees to train with effort and also has the benefit of shorter and more infrequent workouts with an emphasis on rest, often delivers results to trainees that they perhaps had not benefited from previously as a consequence of not applying the fundamentals of training correctly.

[@DanJohnStrengthCoach]

That's right: everything works...for about six weeks.

[@ruiseartalcorn]

Well said Dan! :)

[@DanJohnStrengthCoach]

Thank you. I wasn't sure I should answer this question.

[@matt7382]

My introduction to high intensity lifting was Ellington Darden’s 10 weeks to massive muscles. Did it in the summer of 1987 before my senior year of high school football. What was convenient about it was it was fast and I already had several years of traditional periodization programs behind me so the experiment didn’t really hurt anything. You would get a killer pump from it.

[@DanJohnStrengthCoach]

I think that’s the key. Everything works for about six weeks. So for a short focus program like that it makes sense to do something. It’s not a way to build an athlete for track and field or a lot of other sports.

[@JohnSmith-fr5gg]

I think the main thing a lo of the HIT crowd likes to emphasize is that is a safer method of training because they do slow controlled reps which they claim eliminates sheering forces whicb over a period of time causes injuries. Another claim is that HIT training focuses in general strength vs. other barbell or Olympic lifts which has a skill component that only translates to that particular lift you're doing and not to sports that have similar movement patterns. They say you should focus on general stre and then spend more time on your actual sport itself..such as football , wrestling, BJJ, etc.

[@JRL6211]

And yet @danjohnstrengthcoach has trained MANY track and field athletes and football players with just two Olympic lifts and then their skill based stuff … something about those lifts carrying over

[@DanJohnStrengthCoach]

I tried doing HIT with some football players in the 1980s. I regret that but it just doesn't provide that "all aroundness" that barbell training provides. It's a longer topic obviously.

[@charlesparker4502]

I’m big fan of hit training and minimal training , but everything has its place and needs to be used in the right context . Problem is you disagree with someone training and you get hate for it . What we need is a healthy debate where we all learn . Love the channel massive fan and have been for most of my training life thanks

[@DanJohnStrengthCoach]

Well, I sure hope I didn't hate here...

[@littlerich2644]

The innie-outie machine superset won’t build a double body weight deadlift? Say it isn’t so After the week I’ve had some Dan John wisdom is a welcome change

[@DanJohnStrengthCoach]

I'm here to help...you made me laugh, by the way.

[@HDLifter]

After 46 years of Heavy Duty, Mike was my mentor and trainer, the #1 mistake many make is applying Mike's methods as a "one-size-fits-all". Mike provided principles, which is all he could do, in the hopes trainees would tweak them to suit their individuality. Mike never claimed to know it all, he just applied rationality, then it was to up to everyone to make adjustments as needed.

[@DanJohnStrengthCoach]

Thank you.

[@Riddick24able]

There are many roads. I work on my press with kettlebells and struggled a lot with ladders. Now i'm doing volume cycles and i am able to press 40 kg KB for 3 reps ans 6 sets. I just add one set to my next training day up to 10 or 12 sets and then go to 4 reps for 5 sets or less (depends on how well this goes) With ladders i just went up to 3 sets of ladders to 5 reps and was always tired.

[@DanJohnStrengthCoach]

Mike Brown has me do something like that, too. I do thrive on higher press volumes...

[@Riddick24able]

@@DanJohnStrengthCoach but higher volumes in powerliftig Broke my neck. There i was totally fine with lower sets and higher weights. There are always multiple roads, depending on the training and goals

[@rmoore1969]

What I dont like about HIT is that you really do get destroyed. I did it in early 90s when it had a resurgence. I was down to training once every 5 days. Made gains but was ridiculously sore on days off. Honesty, training so infrequently doesn't make sense from a longevity perspective. Would never train like that now. Good stuff, Dan.

[@DanJohnStrengthCoach]

Longevity...that's a factor I let slip on this response...thank you.

[@gilbertgurney4898]

I follow both KB training and HIT for lack of a better word. There are many different tyoes of HIT not just mike's heavy duty version. Of late i have been following Drew Baye HIT PROTOCOL, 1 set per exercise 60-90sec tut. Drew Baye says HIT is exercise not sport training ie powerlifting or shotput. But it can be used to help your sport when used correctly. It has evolved since Mike's days. I actually use it with my kettlebells because when you slow the movement down you cant lift too heavy anyway, my double adjustable competition kettlebells 32kg work fine 😉

[@DanJohnStrengthCoach]

That's what the HIT people always do: it's not for sports, but it is better than "whatever." If you don't make progress, it's your genetics. If...then. If...then. They had/have lots of money to prove it was better than traditional lifting and Jones et al never proved it. I used to subscribe to the Nautilus magazine and the sports they improved were water skiing and race car driving...not exactly sports with a lifting tradition.

[@JAB-wq5wd]

Hey Dan, I'm a recently new subscriber, and this'll be the first time commenting on your channel. Thanks to you and the gentleman who wrote to you about MM. I was seeking the same thing before I even began but couldn't quite figure out how MM's program would fit with my needs and work schedule. Now I have my answer. Thank you so much. How do I get in touch with you. My question is too long to put in a comment section

[@DanJohnStrengthCoach]

At the start and finish of each podcast, not these shorts, I give you the contact information.

[@JAB-wq5wd]

Ok. Thank you

[@mohba01]

Really enjoyed this video, absolute gold. Thank you sir.

[@DanJohnStrengthCoach]

Glad you enjoyed it!

[@ADAM_COLLECTS]

Mentzer was a lot of things but his method worked well on those it worked on and that’s indicative of a lot of methods. Where they work they’re wonderful. Dorian Yates used HIT but he did more sets than 1 and Dorian was a genetic freak being part of a small percentage of people who win the Mr Olympia…. And do it multiple times. More didn’t win it than did.

[@DanJohnStrengthCoach]

DNA is a major factor in bodybuilding...no question about this.

[@ADAM_COLLECTS]

@@DanJohnStrengthCoach all elite athletes are genetic elite, that’s why the 100 Metre Olympic final has 10 on the track and 50,000 in the stands 😎

[@AstroRichie]

what is your opinion on Super Squats by Randall J. Strossen? I do it quite a while and I feel overall stronger. after a long time of Starting Strength, its a pleasure for my old (37) body.

[@totallyraw1313]

You think 37 is old? Haha. Only in America is 37 considered old! 😂

[@DanJohnStrengthCoach]

It's a classic. I knew him "back in the day" too...

[@burntgod7165]

37 old? 😅 I'm 58, in the gym four times a week. I hadn't even started lifting when I was 37. Lucky you!

[@kilner79]

I full body hit 1x per week and still increasing reps every session it keeps the gym fun and i can give it my all when i go with plenty of time to do other things in my life i do 2x sets to failure 1st is to kick my ass second set is to make sure i kicked my ass cant grumble at my results yet everyone laughs at me ehen i say 1session a week i think they get jealous when there going 5 to 6 days a week

[@DanJohnStrengthCoach]

Thank you for sharing this with us.

[@gumbygreen14]

Mike mentzer’s entire training style was inextricably linked to steroids/PEDs. Following his recommendations is better than sitting on the couch, but won’t compare to slow and steady gains for the normal (non-PED enhanced) human. Dan John is for THE PEOPLE and his training recommendations work for everyone, not just juice heads

[@DanJohnStrengthCoach]

I have a fairly large collection of books and I am always amazed how many of the bodybuilders will write books and claim to have never touched anything like PEDs. Then, I would talk with people who knew/know them and the truth would come out. So many famous people will sell their ideas and programs and ignore the juice part. Thanks for sharing.

[@reshmamanoj7583]

How to avoid forearm bruising from clean and snatch.. can you pls explain sir?

[@DanJohnStrengthCoach]

It's a relatively simple fix in person, but I have some vdeos that might help on this channel.

[@dundee1080]

Crossfit - the vegans of the strength world.

[@DanJohnStrengthCoach]

Okay...that's pretty funny.

[@alexanderheyworth3242]

Clarence Kennedy is a vegan. Not that many on the planet his size who are stronger. Funny quip though.

[@InvisibleHotdog]

​@@alexanderheyworth3242 he's also open about PED use

[@justinsmith3981]

Your approach to fitness is very similar to Uncle Bob's approach to software development. I could replace the word fitness in some of these sentences with agile and it would sound just like him.

[@DanJohnStrengthCoach]

I’ve discovered in my life that the same set of tools for success are found in every field. Thanks for sharing that with me. I didn’t know who that was.

[@DanJohnStrengthCoach]

I’ve discovered in my life that the same set of tools for success are found in every field. Thanks for sharing that with me. I didn’t know who that was.

[@NaturalIntensity69]

Mike advice was good for the times, but a lot of what we know has changed. Mike himself would have probably adapted to the newer data. His H.I.T style was good and undoubtable works, but it's not optimized.

[@DanJohnStrengthCoach]

So...there is a better example than him?

[@NaturalIntensity69]

@@DanJohnStrengthCoach Dorian yates was the next best step, paul carters H.I.T tidbits are very good. I've been adapting H.I.T for a little while to accustom for naturals trying to do it that require more frequency due to the lower MYOPS when natural. Hopefully some very big brain exercise scientist comes along and really hones in a way of doing H.I.T optimally :)

[@Koenjo]

Been doing HIT for almost a year now after doing years of moderate and high volume training. Felt more overtrained, tired and got more sick while doing higher volumes. Noticed that while I was sick and didn't train I started to look better, because I was finally resting more... So that made something click for me and go over and try HIT. In the beginning I was very sore, but after some time that doesn't happen anymore. For me the key is now to get my sets to take 60 - 90 seconds in duration while maintaining constant tension. To get this constant tension I don't do full range of motion on most exercises and do slower reps. Each rep can take about 10 seconds depending on the exercise. The sets ends when I can't perform the concentric part of the exercise anymore. I train like this in my home gym with no machines apart from a lat pulldown. I do have a squat rack and as long as you setup the safety pins you can fail safely on all compound exercises like bench and squat. One set of squats with no lockouts at the top while maintaining tension on the quads until failure is brutal, but gives me the best quad pumps and I can't take the stairs properly after that, because of just one set. My workout take about 30 minutes and at the moment I''m training on monday, wednesday and friday on a lower/upper/upper split. First upper is chest and arms focused and the other is shoulders/upper back focused. I also do 15 minutes of low intensity cardio after these workouts. Training like this gives me plenty of time to recover and still do other sports on rest days like (mountain)biking, swimming and walking.

[@DanJohnStrengthCoach]

Thank you for sharing this.

[@LeeGardner76]

Kim Wood and Mark Asanovich…

[@DanJohnStrengthCoach]

I’m a big fan of Kim

[@LeeGardner76]

I understand that Kim was a proponent of HIT and had great success employing it in the NFL. Asanovich, too.

[@DanJohnStrengthCoach]

Kim was with the Bengals. Then Chip Morton took over. Kim uses/used more of a Ken Leister approach. I would rarely use pro athletes as a proof that a training program works. There is a lot of stuff that happened before they showed up to the team. It's a longer discussion.

[@jessebriggs3181]

A lot to unpack: 1) Mentzer was a known advocate for amphetamines. (It's very likely what killed him) 2) Talking to people with master's and doctorate in exercise science Decreasing volume like you do in HIT has an immediate impact on overtrained athletes. 3) I could see it working great for a 6 week cycle of hypertrophy then retransitioning to performance based lifts, much like old school cycling of hypertrophy, strength, then power training. 4) "Whats the correlation between dan john and Mike Mentzer is like the question from your book where you asked, "What's the correlation between French fries and commercial airlines?" Love what you do, coach!

[@DanJohnStrengthCoach]

On 4, thanks for the memory of that article!