I Trained the MIKE MENTZER Way for 30 Days

[@Andyhikes3838]

I've been training like this for a year and i almost always get an extra rep or add a small amount of weight every workout. Gains haven't stopped.

[@BABYFACEBEASTIE]

I’ve been doing this for about 5 month now and I’ve had the same. Every session I write everything down and every time. There’s always a extra rep somewhere.

[@Murphator]

every. single. workout.

[@scottcameron1476]

I think to much tempo will slow down strength gains compared to explosive volume training. Slow tempo will produce more muscle mass than strength. It’s all about the body adapting to the way your training.

[@leander-brawlstars2099]

Thats the same for me, I literally make progress EVERY Session, whether its more reps or more weight. Thats insane

[@hugorivas4922]

Never forget to warm up first,tried this but doing 3 sets ,never gained size until now!

[@michaelthompson7277]

One month isn’t enough to test this workout, especially if you start it without a complete recovery period. That said I started getting the best results I’ve ever had since started this program. It still feels weird to have so much rest between workouts but I’ve gotten used to the idea that my muscles are growing the whole time.

[@petarpetrovic8133]

His exercise execution was kinda awful, he should have used machines in the gym too. Also he didn't reach true failure sometimes. Maybe his nutrition or recovery was off. And he trains for years and years he can't grow out of nothing in one month.

[@TheBcoolGuy]

It just isn't true. Reevaluate. Are you sure you're not just gaining fat?

[@Ironlacka]

Sure pal😂😂

[@duplexislvz1543]

⁠@@TheBcoolGuyhe’s probably right Im doing the same workout program rn and im seeing better results than ppl split I used to do. Been about 2 months since I changed and my back, my pec even my biceps are way more bigger and defined. Got ppl at my gym telling me that « i got wider » lol.

[@Beef_Supreeeme]

Over the years I noticed that I get the best results when I train 3 days a week, or up to 4 days max if it's a really good week in terms of sleep and energy etc. But the workouts have to be intense with sets going to near failure and strict form to really torture the muscle. I'm naturally a tall, skinny dude, if that makes any difference.

[@ag1now]

I started Mentzer HIT and after 6 months I gained 12 pounds of solid muscle. I didn’t add any extra sets or rest pause reps. I also incorporated extra rest days as Mentzer suggested. I did EXACTLY as Mike Mentzer instructed. I will never go back to to conventional training 💪

[@Killer-hu3fp]

how many sets did you do per excerise?

[@IPartyWithUrMom]

12 lbs of muscle in 6 months? How much test?

[@francescopinto15778]

Mister sorry Can you show me your Workouts please?

[@starboygamingyt2966]

Do u rest in between each excercise?

[@Onetakelifestyle3323]

I do the same bro ❤

[@markinfranco5184]

They tempo and control are everything in this method. I’ve been trying it for the last few months and I would consider myself an advanced lifter. My chest is literally sore for 4 days after ONE super controlled set of flyes into push-ups. Nice video!

[@thehacker4771]

soreness or DOMS results from exercises that emphasize a great stretch (which is the negative, or lowering oof the weight) on the muscle, u can actually see this in real time on ANY exercise, try barbell curls, do 1 set and reach positive failure only, and on the lowering phase, just make the weight fall down, dont control it at all, u wont feel nowhere as near as sore. wait 4 days, then do an another 1 set of bb curls, but this time control the negative greatly, u WILL feel sore as fuck!

[@starius1154]

Never had my glutes be as sore as doing reps like this

[@Freddie1M]

what do you mean by control exactly?

[@sanjaynahar2161]

@@Freddie1Mmaking sure that the weight doesn’t fall down on the negative portion of the repetition. To control the weight is to lower it slowly.

[@mikga45]

I feel doing as a warm up pushups on chest and tricep day of 100 to 150 in 4 to 7 sets till I reach 100 to 150 pushups makes a good workout. I do 5 sets of bench on flat bench and 5 sets on incline bench. I'm 65 and only have 15 and 25 lb dumbbells. I am ordering a pair of 40 lb dumbbells because the reason for so many pushups is on bench I can do 25 to 30 presses easily it's to light at 25 lbs. Doing pushups of 150 brings the reps down to 15 or 20. I do 5 sets of incline flys with 15 lb dumbbells and 4 sets of flys with gymnastic rings. I use rings for rows and flys and tricep and bicep activation. I do biceps on shoulder and back day with dumbbell curls and rings. Adding rings into work out makes me a little stronger.

[@athomestrength1266]

Hey, brother, I'm 54 and a retired competitive powerlifter. I had been doing the strict HIT training for 11 years and started noticing gains on my second month. Now I did modify the program a little. I did the warm up sets, then the main set picked a weight I could do for five reps strict and slow. Then immediately dropped the amount of weight by 50% and immediately ground out another 9 or 10 reps. Burnt to a crisp, my buddy & I sometimes had trouble driving home. I cycle that and Vince Gironda's 10X10 routine. Two months of HIT, then a week off. A month of 10X10 and back to HIT. Good luck man, nice video.

[@Discoboy33]

Been training pretty much like this for 4 months a still feel weird during recovery days. However, gain much more power without bulking. So yeah, I think this idea works really good, just needs some individual adjustments.

[@gamtoszinios1336]

Try first day full upper 5x10 abd next full legs 8x10 and u feel sore for 7 days thats real deal and watch scott primal eat raw meat with lub formula its sterouds alternative

[@paganizondasroadster1660]

This is how I do mine.

[@sonat2008]

Can you clarify momentary failure vs complete. When you say complete, do you mean some one is helping you get the weight up and you are just lowering?

[@paganizondasroadster1660]

@@sonat2008 do a drop set is the best way to hit momentarily muscular failure without a training partner. While also including a rest pause set at the end of every weight before you switch to another lower weight.

[@jameswilliamson1726]

I've been following the methods of Arthur Jones and Mike Mentzer for about two years and I have to say that listening to your body is the most important thing. Due to my age of 71, I definitely have to get enough rest between workouts. That said, I workout my total body every 4 to 5 days until my whole body fails. I'm collapsed and exhausted for 2 to 3 days afterwards. It's the same principle but applied to upper body, lower body and core which I alternate during the workout to give each muscle group some minutes to rest while I go to the next muscle group. Because I started out from a hospital bed and almost dying during the pandemic, at first I was working out every other day for only 45 minutes due to lack of stamina and it didn't take much to tire me out. As Mike said, as you become stronger, muscle growth will follow... not vice versa. And the bigger you are, the more deficit you can dig into your reserve. Now, just two years later, Mlmy results turn heads in any gym as this white haired dude rotates training stations with guys one third my age. So, you're on the right track and your lack of process isn't from the failure of Heavy Duty, High Intensity Training. It's because we're trying to teach ourselves this approach without the original coach by our side. Just remember, it's a principle, not a straight jacket and as Mike said to other body builders, more than once, "Feel free to experiment." PS. Just yesterday, I managed my first one arm, standing row of 50 kilograms. Just one rep on each side. 🎉

[@fahadmirza7224]

wow you are truly an inspiration. I really enjoyed reading this comment.

[@michaelivey7517]

Hi James. It sounds like we have similar routines. I am 61 and do full body/high intensity workouts as well. I to have tweaked Mike Mentzer's routine a bit. I will still do a few more sets (still all to failure) and will go two to three days of rest, depending on how my body feels. Diet is very important as a natural lifter. We also shouldn't forget that everyone's physiology is different and some have better genetics than others for gains. Mine are decent but not 5% percenter superior. So genetics and diet are just a couple of things that many guys (and perhaps gals) overlook I think. That diet is the tough one for many people to get dialed in. I believe mike's philosophy on that part is pretty sound tho. Plus just eating clean can go a long ways. Thanks for your input sir. 👍

[@harshagorla8322]

More power to you sir you are an inspiration to younglins like me

[@chinmaychhabra9258]

Props to you for working out at 71, there is definitely more respect for older lifters than young,I've been working out since 12 and I'm almost 14, major props to you

[@robithesir]

Mike Mentzer's HIT method is more of a philosophy than just another training workout. I've been doing it for roughly 3 months with a few tweeks here and there. I work out thrice in a week where I replace or add workouts, consider the functionality of my body and add partial reps to get the most out of my workouts. All this to say, Mike was kind of ahead of his time with this system of training. In a time where people go to the gym for 2-3 hours a day and perform high volume sessions, it gets in the way of life. Mike's approach is a more holistic one where the gym isn't your life but is a PART of life. In and out of the gym in under an hour, even 45 minutes where you've given it your all. After you get a day or 2 off where you live your life doing other things you enjoy instead of being consumed by the gym.

[@AG-jc4oe]

It’s absolutely a training workout - Metzger was dogmatic about the workouts as well as the rear periods. 96 hours between workouts vs. the 1 or 2 days you’re saying.

[@harrykelly9924]

I do a similar thing, I workout about 3 times a week and sometimes take an extra day of rest for each workout if necessary, and other times I add in a day if I feel very well rested

[@Filipp81]

Depends how you look at it. Those people enjoying their time in the gym and don't think negatively about it. For others gym is work time consuming activity.

[@MrJames-eb6rp]

​@@Filipp81Enjoying time at the gym and being a slave to the gym are two different things. For a natural 3x a week 45 min should be enough. The ROIDERS can do the 2 hour workouts cause the steroids recover them.

[@lifetime_chronic_insomniac5603]

But you gotta focus

[@mage4369]

it would be great if you tried out "mewing" for 30 days and see if there's any difference to the overall facial bone structure

[@realpho3nix_feath3r]

Mewing 30 days is too little of a period to notice benefits. It's a habit u should maintain for months or years, so yeah.

[@TheOfficialArthurMorgan]

30 days is not enough time to move bone enough for facil structure changing. Mewing is a multi year process. And yeah it works well as long as you are disciplined enough to always have your tongue placement right during every moment of the day. Eventually you'll do it without thinking but it takes conscious effort at first

[@00opiumm]

He probably already mews also mewing is way less effective when you are older than 21. Mewing makes you look better in the moment instantly but after that it makes progress but it isnt very fast especially when you are in your 20s

[@mage4369]

@@realpho3nix_feath3r yeah but seeing whatever little difference it makes would still be somewhat interesting, ig he should make both a 30 days one and a video after 1 year of continuous mewing

[@humanmonke]

it works been doing it for 2.5years have a transformation video on my chanell shorts version too

[@tonymonxana992]

30days isn’t an effective time to see full results. I’ve been doing this style of training for a while. It works insanely well. But you need to really push yourself. Move past failure don’t stop when you have another rep left.

[@apex9177]

I agree if the barbell isn't laying on your neck while your 2 seconds away from visiting Jesus then it's not to failure he needed machines for this

[@mr.chilll5179]

I agree that's like 2 workouts😂

[@williamlovett619]

4 reps at 50%, 2 reps at 70%, 1 rep at max.

[@dnegel9546]

Instructions not clear. I went beyond plus ultra 💪😾

[@vikingmentality]

Especially when you wait 96 hour between lifts, smh, it is designed to not hit the same body part for 96 hours 😂

[@Icem4n84]

I've been doing it Mike's way for about 3 months and I've getting stronger everywhere. I have a notably slow recovery time so twice a week has been working wonders so far.

[@NJM4444]

I've started this training routine... as a newbie... generally speaking, when you are sore, that means your still recovering?

[@shaktimann69]

Some what yes ​@@NJM4444

[@EekFlying]

@@NJM4444 yea, that means your muscle still "repaired". dont forget your protein bro!

[@dope.dialectics]

Active recovery days are so important my dude. Don't be afraid to go for a swim/ bike/ hike on a couple of those "off days." Your joints and surrounding tissue still need to be stimulated to promote growth. 💯

[@brahimdangiur654]

Broo he is following mike method . It's a 30 days challenge. That's it

[@musume7723]

@@brahimdangiur654mike also cycled a lot. Something like 40 miles a day. I don't know if he mentions it in his book, but he says it in one of his videos

[@TravisMcGee151]

@@musume7723HIT is a great way to get smaller and weaker. One or two sets every 16-28 days?? lol. The lazy man’s ‘workout.’

[@ukulayme2]

@@musume7723 not true. mike specifically said any cardio you do on rest days is taking away from recovery and therefore gains. He says to do absolutely nothing if you can between workouts

[@turnbilltales2433]

@@ukulayme2 He said light cardio is fine, jogging at a conversational pace for example.

[@GeeeEm61]

I've not long started this training regime, but don't have an assistant to help spot or help with forced reps. I'm also still trying to find the optimum warm up volumes before hitting the final failure set. That said, I too feel the time between workouts is too long so training 3 days per week (M,W,F) I complete workouts 1 to 3 in week 1, then start week 2 with workout 4 and back to workout 1 on the following Wednesday. There have been days I've felt muscle soreness the following day/s, but this has cleared well before I get back to either 1 & 3, or 2 & 4, as the workouts round out. I was so glad you put this video together. I think with what you have learnt toward the end of this experiment you should have another crack at it, and this time see if you can find a bioimpedance scanner to assess your body at the commencement & the end to more scientifically assess the results. Cheers! I look forward to your next Mentzer update.

[@krohnoz]

I train for 4 months the Mentzer style, sometimes i pause for 5 to 10 days between seasons...but i am stronger than ever before! I broke PR´s, get leaner and gained more muscles BUT every single season is pure carnage! It is not possible to train like this every single day! But you dont have to, i Love this kind of training!!!

[@YacineBouakkaz-wq8nf]

Hey bro, can you tell me what exercices you hitting?

[@sycolv]

A big part of the controlled up and down is all about form, and it helps with not injuring yourself. Also, his 96-hour timeline was for much later into a career, 48 is where you should start.

[@Gihgbnjgv]

What about 72 hours?

[@dr.d3011]

He technically denounced the 96 hours later in his career and he was advocating for his personal training students to work out once a week, and to do two exercises

[@cometothepartay]

considering how much of a mass monster Mike was, 96 hours was what HE needed, i don't think many people are adapting this to their own body

[@oopsieoopsie8587]

@@Gihgbnjgv the more muscle you have the longer you rest, the less you train

[@horseshoe804]

exactly! 48hrs rest for beginners in programme and 144hrs rest for advanced trainees of the program

[@Davidinostroza-ks5yq]

i tried mikes method and i went from 76kg to 83kg in 6 weeks, have to say that this was more a re-gain because in my best shape i was 86kg with 12%bf, 1,7 mt tall, i just would say that the most important part for me its the quality of the reps, get a warm up that sets you on enough to actually get the maximum muscle contraction on that main set, controlling the weight moving according to the tempo while you contract the target muscle as much as you can..for me its about 2 warm up sets, 2 aproach sets and one main set, mike would despise me but i enjoy doing it this way, when you are about to fail you get the weight still until the static contraction fails and then the negative part of the movement as slow as you can, then maybe 2 more negatives and thats it. and i would add that some shoulder issues i used to have were improving i suppose its because the muscle was stronger and could stabilize better..using this training method you will need 4 days of rest or more, for me right now is 5 to 6 days of rest, the gym now is only a small part of my weekly routine, this combined with intermittent fasting 16/8 for me is the sweet spot, currently 15%bf 85kg living my life eating kinda well XD Mike is absolutely right in my opinion, you just need to understand the principles, im not saying im expert but the way i apply this principles works for me better than any other method ive tried before

[@Richard-wu5ce]

Start off by saying very good video. I was entertained throughout! I’m a personal trainer 34 years now. I’m 56 years old and have trained high volume and high intensity workouts with myself and clients. For the Mentzer program one needs to take at least 2-3 weeks off from your training to totally recover and kickstart your body with the new program. The warmups are definitely important and unfortunately the one set term is always misinterpreted. When I’m on the routine I’ll still do one to three warmup sets based on how I feel with that particular muscle group before you complete the “ one “ set to failure. That is important to know. The strength gains are legit with that program as long as one adheres to the recovery days and eats a well balanced diet. I have found these workouts are best with beginners who are very thin or ectomorphic or older clientele my age and up since it has less impact on the joints due to the lower volume and ample recovery. Again, great video and I hope this helps anyone who may want to try the program. Stay strong!

[@enrater123]

Thank you for pointing this out, especially about the 2-3 weeks which I wasn't attented to when researching this method, I also remember now I grew whenever I had to stop training for a week or even a month. I have been thinking I'm training the Mike Mentzer way but not really commiting to it, it's time I trust the process and see if it works for me or not

[@trinihammer]

you are right about this style of training is best for older clientele. i am 61 years old and have been training for over 30 years yet in 6 months training the mentzer way i have put on 28 pounds of muscle.

[@Richard-wu5ce]

@@trinihammer that’s great ! I have increased strength and some mass with very little stress on my joints . I have arthritis in my hips and shoulders and this system definitely limits any joint inflammation compared to high volume training. Keep it up brother !

[@trinihammer]

@@Richard-wu5ce i actual feel for once in my life that training mentzer's way i will be able to keep training well into my eighties if i live that long.

[@Set_Your_Handlle]

Yeah I wonder if he even took off for 3 weeks, since this was only a "30 day challenge" I don't think he fully committed

[@ericwillett8709]

Dude, I hope you read this. Thirty days is not enough time to really notice any physiological or anatomical changes when it come to hypertrophy training, strength maybe a little when your young and at your peak testosterone levels. I’m 54 and have been training pretty much my whole life except for a couple times with injuries and feeling lazy but always got back into it after a little time off. I even did some competitive body building in my early and mid 20’s. Having said that, I just started becoming exposed to HIT Training during Covid lockdown when I was training at home in my home gym and couldn’t get to a gym. I decided to try it out and slowly backed off my volume training methods which I have done forever and after about 2-3 months I started noticing some muscle and strength gains again for the first time in a long time. I have diminished testosterone levels and if I can make gains In this program at 54 you could make amazing gains at your youthful age. The key is to know your body and modify it a bit for you. Even Mike modified from book one to book two of his HIT training program. I do two warm up sets of higher reps (15-20) very slow and controlled to warm up the joints and muscles then two working sets the first close to failure (maybe 1-2 reps in the tank) of close to 10 to 12 reps then the second to complete MOMENTARY failure with the last needing a spot to complete it, then I pause for 10-15 seconds drop down to the weight of the first working set and crank out as many as I can unassisted to failure again. For the bigger muscles like legs, back, chest, etc I drop down and do that again. Smaller muscles I’m done after the first drop set. I train MWF Push, pull,legs hitting each body part once a week It’s absolutely amazing for growth and strength. Key takeaways here, there’s a difference between momentary failure and complete failure, you have to have a good mind/muscle connection, which comes with maturity and lots of training, and as a nattie it is really easy to over train, I did it most of my life being natural. As a natty, you only need a couple of sets to complete failure once a week to make good gains. In my opinion, high-volume training is for professional athletes who are jacked on juice. You were starting to get it at the end of the 30 days, you need to stick with it for at least 60 to 90 days to start noticing a real difference. Mike talked about the difference between momentary and complete failure a lot. As soon as you actually start hitting complete failure and your muscles are toast and pumped to the max you will be sold on this program. The hard part for us gym rats is the downtime. Take up another hobby, I started playing guitar. I still do walking cardio several days a week, just not intense, I go for a brisk walk in the evening for about 3 miles, listening to audiobooks and educating myself even more. But I like to stay lean with good stamina for cardio vascular health the older I get. I might sacrifice a little bit of size in bulk with the extra cardio, but it’s worth it for me. I’m about 200 pounds at 15% body fat at 54 years old. Like Seth Feroce says, I just want to look good naked. Hope this helps.

[@ll-kw2jg]

Sir Yappington IV

[@diogenic4691]

@@ll-kw2jg he posted a 5 minute long response to a 30 minute video

[@kevinbuda7087]

@@diogenic4691 you are too young. im 66 and I took some notes. Learn to faster.

[@MortGoldbergTalent]

I don't think the Dude read this. Does that really work for you though. I've posted on Facebook videos before and the guy who made the video never replies. Maybe I need to start asking him to.

[@fivebooks8498]

If you have diminished testosterone levels consider getting on TRT. I’ve been on TRT about 5 years now and no regrets yet. Been pretty great actually.

[@TTTRainw_Pain]

promoting discernment in research thankyou SO much bro

[@Turboy65]

I've been using Mentzer's methods for a few months now and it definitely works. I work out three days a week, in three splits, so nothing gets worked out more than once per week. I get plenty of rest and do only a set, or two at most, to total failure after my warm-up sets. Incidentally I'm 58 and am carrying more muscle mass now than most people in the gym even those who are half my age. 17" arms without a pump.

[@noodlesvr95615]

So you’re not doing it like Mike lol. 1 workout every 4 days! Not working out 3 days a week

[@Turboy65]

@@noodlesvr95615 It's per muscle group worked. Each group gets a full week of recovery before being worked again. I do three or four splits and my gains have been faster than I would have expected.

[@itsoneshotko8151]

What’s ur cycle

[@c6tlvr]

​@topshelfbullys7889 exactly LMAO

[@Mall_man_]

@@noodlesvr95615mentzer said himself in an interview that he did 4 days a week 30 minutes a day in another one he says 4 days of rest another he says 3 another he says 2, really you just have to experiment with it to find out how much rest you need for it to work for you

[@jeremesmith9266]

Been doing Mentzer routines for about 4 months now and have noticed good gains. I struggle with “till failure” everytime because I train alone and have limited gym equipment in the apartment I live in, but the gains and strength have slowly ticked up over time. I’m happy with it! Just need to do more core work and adjust my calories down and I’ll achieve my final form 💪🏼

[@jfitnesshealth]

SUupahhhh Saiiiyajin-Jermesmith 3!

[@masumoto007]

I'm not doing his routine, but been using some his thinking for years. I've gotten my strongest lifting heavy, 3 reps one week should be 4 reps the following week if I'm being consistent eating enough. Some times I'll even gain an extra 2 reps in a week. By a month's time if i started at 3 reps, aconsistent 6-7 reps or more can be very realistic by end of month. If i get to 8-10 reps, i add more weight bringing my reps back down. 3 days a week.... ¹)Monday "push" Tuesday rest ²)Wednesday "pull" Thursday rest ³) Friday "legs" Sat/Sun rest Going to damn near failure is a given. Diet is my struggles, eating enough. If i eat enough consistently, i get get strong! Over 10yrs ago i was stuck around 135lbs lean af, solid af, i now hold a solid 162lbs and I'm slowly working my way to 170lbs, small frame 5'4". I didn't realize how important eating enough and what to eat effected growth.

[@corinthians2079]

@@masumoto007train like Sam sulek bruh 🤝

[@elgringotoreador]

​@@TheSkyFallTronicbuy some gymnastic rings and do slow tempo (4-2-4) ring pushups. It builds the chest like crazy + many other exercises you can use with rings. Be sure you have where to hang them from too. Have a nice day!

[@elgringotoreador]

@@TheSkyFallTronic indeed. And so with time passing, you may hold those 15kg dumbells by your legs and do weighted exercises like dips and pullups. "The more you know about exercise, the less complicated the equipment needed" - Vince Gironda.

[@doomsdayknight2229]

The mike mentzer routine has been a game changer for me. It always been easy for be to gain muscle but this routine has just taken it to a another level. I dont think I am going to stop this any time soon. RIP legend.

[@camador2007]

Mentzer also emphasizes control and a rep tempo mostly to avoid using bad form and momentum. It makes a huge difference if you do the reps with more control and since your doing less makes the reps count that much more. Rep range suggested is 4 up 2 contraction and 4 down to emphasize all 3 phases of strength - concentric, static and negative. On lagging parts might want to add a assisted negative and hold as long as you can before you have to "controlled" lower the weight down.

[@ironman-vv7ok]

That’s correct 👍

[@sahildahiya2573]

For bisceps where we have to do static pause?

[@camador2007]

@@sahildahiya2573 I'm not sure what everyone else would say but for me the contracted part of the bicep curl is where I perform the static pause briefly.

[@matiasbeltran821]

​@@sahildahiya2573 for biceps is not necesary to do a static pause because the biceps is only stressed during the movement of going up and down. When you get to the fully contracted position (when your hands reach the height of your shoulders) the biceps is under no stress.

[@raybbaby]

I've been doing something similar to this for several months now. I only rest one or two days between workouts, just listening to my body. Dorian Yates took Mentzer's ideas and put his own tweaks on it, and won five Mr. Universe titles in a row. You have to adjust things a little bit to see what works best for you. It took me a few weeks, tracking weights and reps, to figure out what was best for me. But I been getting stronger, and building muscle, and at fifty two, that's kind of a beautiful thing. As with anything else, you will learn a lot about yourself and your body by pursuing a high intensity, single rep style of training. I love it. Also, I love getting in and out of the gym in thirty to forty minutes. Another thing. With High intensity, training to failure type workouts, machines, be they Nautilus or Cybex or whatever, are your friend. I have a lot of opinions. Maybe I need to start a channel.....

[@bo-bx5hn]

Dorian Yates took methandriol and Dianabol and then won his Mr Olympia titles.

[@GilbertGaylord]

Yes

[@KateWandless]

@@bo-bx5hnmentzer took the same and didn’t win as much, what’s your point? Dorians way is more down to earth and realistic way to train, it took him years to advance to only one set. You need incredible form and muscle control to get everything out of one set.

[@Buglife.352]

@@KateWandlessmenzer was black balled by Arnold

[@nbarealtalker]

When you master Mentzer’s intensity method, you can literally expect to be stronger every single workout.

[@Choosetoone]

not how that works. not how the body works.

[@Sharpiee-s1y]

Try it before you shoot it down

[@LogHewer]

Except that it's exactly how the body works. 😅 We overcome the stress placed before us or we die.

[@joypass17]

8-minutes in right now, but 1 critique is that your Cadence is too fast sometimes. Mike Mentzer used a 3-4 negative, and on certain exercises held a static hold for 2 seconds. Furthermore, whenever he trained clients, he had them hold a static on their last rep anywhere between 5 to 15 seconds until they completely failed. Then he would assist them in doing 1-2 more Forced Negatives. So in some sense, the spotter could have helped, but I understand that not everyone will have a spotter, so you should have probably substituted some of these exercises for the machine variation.

[@SmoothCityMoving]

A little bit past the middle of the video he realizes that that's what he made a mistake on

[@pixel8122]

Or his BS workout idea just doesnt work and he used to take coke before starting his workouts on gear.

[@GabrielAKAFinn]

@@pixel8122 Ah yes, known anabolic, coke. Don't be too jealous

[@pixel8122]

@@GabrielAKAFinn I meant, if being on gear wasnt enough hes also on coke during his workouts.

[@sw-gz9ps]

@@pixel8122 he used meth actually. although yes, he got a lot of stuff wrong

[@makingcookingfixing]

SUMMARIZED TO SAVE TIME: 00:00 🏋️ *Mike Mentzer's training philosophy emphasizes training less, focusing on heavy-duty, high-intensity workouts to failure, and allowing ample rest for optimal muscle growth.* 02:33 🤔 *Initial workout challenges: In the first workout, the intensity of supersets led to unexpected fatigue, highlighting the importance of proper warm-up and exercise selection.* 04:47 🛌 *Emphasis on rest and recovery: Mentzer recommends at least four days of rest between workouts to allow for maximal muscle growth, which proved mentally challenging for the individual in the experiment.* 09:26 🤨 *Progress evaluation: After over two weeks, the individual observed a weight gain, but physical changes were not conclusive, prompting self-reflection on potential muscle loss and fat gain.* 14:01 ⏱️ *Overlooked tempo: Proper rep tempo, a critical component according to Mentzer, involves a four-second lift, two-second pause, and a four-second lowering. The individual adjusts their tempo for better muscle stimulation.* 18:20 🚫 *Minimizing strenuous activities: Mentzer's principle of maximizing recovery leads the individual to limit recreational activities on rest days and reconsider the role of cardio in the program.* 20:56 💪 *Mixed strength results: Strength tests indicate potential losses, possibly influenced by the shift from volume-style training to high-intensity training with extended rest periods.* 23:43 🤷 *Subjective approach: Reflecting on the experience, the individual suggests that a more subjective approach to rest days might have been beneficial, indicating the need for flexibility in applying Mentzer's principles.*

[@SAIFULLAHJAMIL]

Thank you so much!

[@makingcookingfixing]

you're welcome @@SAIFULLAHJAMIL

[@MissiFull]

What AI is that

[@onLYbyM]

Just what I was looking for. THANKS

[@jaredackerman2920]

Thanks bro!

[@bradbassett1240]

Thats the key, being able to push hard enough to stimulate growth. You think you are training hard at first, but it takes time and there is a learning curve.

[@TheMrSomecheesyname]

A lot of people saying a month isn't long enough, and a few things to note: + Time Under Tension was only for 3 workouts. + Mentzer emphasises that 'Strength comes first', i.e., only after you become stronger will your muscle grow. + When you're not sore anymore, it doesn't mean you're recovered. If you're not even recovered, you haven't even started adding muscle. A great video, you were really getting it as time went on!

[@vanH3141]

I'm not sore anymore, but "it doesn't mean I'm recovered". I probably should just train once a year and take deca and dianabol like Mentzer did.

[@TheMrSomecheesyname]

@@vanH3141 Of course the growth stimulus doesn't last that long, but it has to persist after recovery. Taking PEDs shortens the recovery period allowing more time for growth, that doesn't mean spending 8 hours every day in the gym won't interrupt the growth phase.

[@henryespinosa6580]

Hi brother I started this HIT program 4 months ago and I just turned 64 in September! I started with just one workout weekly so I can relate to all the time off! I just went walking 3-4 days a week for 30-45 minutes! I’m still just doing one high intensity workout weekly alternating between two workouts! This has definitely been effective for me and but the growth doesn’t really begin until around 2 month mark! Strength about the same time 6-8 week mark I started getting more definitely stronger and then came increasing more muscle growth and definition! Happy to say it’s about mind control and patience to get out the habit of gym visits daily! Great video if you want more time to enjoy your life and stay healthy itya great way to train! Eating clean definitely improves your body’s appearance and overall health!👍🙏😁

[@deansaylor9164]

Congrats on your success with HIIT as I just commented earlier on a post you may want to mix it up alittle later and follow Adam Zickeman’s power of 10 workouts

[@rekhunter9934]

Guys, so according to this video (waiting 4 days after a day of workout) so you only work out 7 days a month, or does he mean 4 days' rest for the muscle group after the work out

[@rambo8848]

The system works. I like Yates approach with warmup sets a bit better but just about everyone over trains

[@benhavard3031]

I’m doing mikes heavy duty training and I’m hooked !!! Been working out my entire life and I’m 40 and my going up in weight every time I go to the gym and growing like never before . Been doing this routine for about 4 months

[@abdulrokib786]

Which book has this training ?

[@RealGcult]

Mike did say that if you are used to a different programme of training, take 2 weeks completely off training before starting his programme :/

[@ramzicastilleja3268]

Only got to about 10 minutes in, but this guy didn’t even have a spotter, which is essential in completing complete failure. It looked like he was stopping the rep before he knew he wouldn’t complete it.

[@DonECook-ob1hk]

I would like to see you repeat this again. I'm confident that your results will be much better.

[@taefithendo]

i’ve been doing this as my second year of working out and it’s really putting size on my naturally tiny frame. i promote all the time that mentzer was way ahead of his time

[@theaustralianhulk]

Really? Have you been following MIke’s training as this dude did in the video with the same split and amount of days off? You look like you have made some really great gains. I’m surprised. I honestly think Mentzer was off his rocker lol. I am a firm believer in HIT, however but more towards, it’s originator’s principles, Arthur Jones

[@adriel1478]

great! you found what works for you. won't work for every single person though

[@taefithendo]

@@theaustralianhulk i do it as mentzer says. the first year it did strict P.P.L. and once the gains plateaued i switched to mentzer style and the gains have been amazing tbh. i also really dial in on my eating on my off days to recover as fast as possible

[@theaustralianhulk]

@@taefithendo ah ok, I think i missed where you said it was your second year. So maybe you had put enough strain on your recovery ability to the point where the Heavy Duty program works with all those days off. I had my doubts but looks like its working for you so can’t argue with results haha

[@Ironlacka]

Did u watch the video clown??

[@mattjones3361]

I've tried this as a newbie (45 years) a physical strong/active newbie. I've done it for 4 months ish. With a few tweeks, mainly just 48 hrs rest! The main points that have worked for me are leaving the ego at the door! Making sure I control the weight perfectly, I mean perfectly! And slowly! Picking a weight to get 6 min then dropping instantly to get to 12 on each exercise. A preset warm up for activation is key, I use resistance bands. I've gone from 100kg to 95kg but all my clothes are now tighter in the right areas, I'm 6'4". People at work are genuinely asking me if I'm taking steroids, which I've took as a compliment. Form is crucial as is pain! You HAVE to go beyond normal failure to validate the rest, it needs to be the hardest, most 8ntense set you can possibly do, for it to work. Done properly it's horrible, but definitely works. In my experience anyway. For me watching you didn't push yourself anywhere near hard enough, probably through fear of injury, which I understand but if you preset properly you'll negate this risk, as well as reduce weight as well as tempo. 👍

[@ransomedavis2208]

you overtrained, 48 hrs wasnt enuf did you know the principles ? clearly not. its supposed to be at least 4 days rest. another waste of time

[@mattjones3361]

@@ransomedavis2208 not so if you study and understand the science behind the method. As a newbie your body reacts quicker to muscle stimulation, factor in the lighter weight newbies will use and the lack of wear on the joints and tendons, 48 hrs is good.👍

[@ransomedavis2208]

ok if it works for you then thats good, i think alot of people customize it to suit themselves as long as the same foundation principles are there, i tend to train heavy and really hit those muscles which is also how Dorian yates used it, not that im anywhere on the same planet as dorian but yes people do customize this , not one size fits all.@@mattjones3361

[@waveybeats]

Great input. What does your warm up look like? And for how long do you warm up for?

[@mattjones3361]

@@waveybeats like I say I'm a beginner and still trying to find out what works best for me. But I tend to do the same patterns, which is one 'muscle group's at a time, as much as possible. So my warm up or pre-set is part of my superset. So say biceps I'll pre-set with standard resistance band curls, but i do them really slowly, concentrating on the mind muscle connection engaging the bicep as much as possible.(I believe this is key) I'll then shake it out and go straight into isolation curls to past failure drop setting if needed, then I shake it out and do chin ups, once I fail, I jump up and just do the eccentric (as slow as possible) till failure. I feel light headed and a bit sick afterwards, I believe you have to push it that far. In summary:- Preset- to engage mind/muscle and get a pump Isolation - to target the muscle you're trying to grow Compound- to use other muscles to aid the already knackered muscle. This works for me so far, really well, but I am aware I'm a beginner and may have to switch things up soon.👍

[@RamPRT]

Great video. I was Interested in seeing what you thought. I recently started this but it’s hard to see or expect results from 1 set. I will keep going though. You do clearly look like you were smaller after the month. Thanks again!

[@tiagomelo3197]

Do Rock climbing/ bouldering for 30 days!! You'll live it, very functional and grip gains

[@dougcheston6110]

ive watched one of this dudes videos like 3 years, clicked on this video with no memory of doing so and instantly recognized who it was with the phrase “butcha gotta focusss” gotta love it

[@jamproject9]

Lifetime natural and Mike and Dorians heavy duty high intensity training when I learned and executed them properly gave me the best results of any program out there. Great job.👊💪

[@faimohkihfaimohkih8223]

Kudos to you for sticking with it. I’ve tried lower volume/lower frequency training, and have a really hard time sticking with the off days. I don’t think people understand how hard it is to train less when it’s become a habit. I’m definitely going to try again though. Thanks!

[@kruger4444]

Just do cardio/stretching. I started lifting weights less, but substituted the usual lifting days with more cardio + stretching. I lift 2 days a week and do cardio/stretching two times a week. My workouts all last up to an hour and I've seen good results for the past 2 weeks already. On a cardio/stretch day I just do 15mins bike with good resistance and elliptical for 15mins, and then focus on mobility stretching to improve the range of motion that resistance training eventually shortens. People think only lifting heavy matters - not true. Proper stretching routine is key for joint health and good range of motion. If you have to go more to the gym, because you are used to it - fix the bumps that you probably have with stretching and raising the cardio floor.

[@76063co2]

I've been training HIT for over 30 years. Few notes. Once you discovered how to warm-up properly and employ a good tempo with a more appropriate weight, your form did improve. The ability to push yourself and focus that intensity into a specific muscle is a learned skill. That takes time. Also, I would drop the angle on your incline press to just under 45 degrees. If above that, it's turning more into a shoulder press, than a chest press. I have found that the best split for a beginner, is the one that Mentzer recommended in his original Heavy Duty book, which is a push/pull/legs routine, with at least one day of rest between each session. Spreading that split over something like a Mon/Wed/Fri, allows for enough recovery for a beginner, while allowing you to work each body part once a week.

[@sunriseboy4837]

Good advice. The guy seemed a bit too flaky for me. I felt his commitment to improving his body was sort of a novelty; that he's not that serious. Anyway, MM, & Frank 'The Chemist' Zane, are the gold standard for weight training, IMO.

[@KarinSatori]

I am a woman and I am really interested in the Philosophy of Mike Mentzer. It makes really sense! I just wanna build more muscles and reduce my bodyfat from 23% to 18% - I will definitely do this from now on since I heard so many people talking positive about it …

[@thunderthumbz3293]

Women with alot of muscle dont look good though. Being toned and fit can be accomplished by cardio, light weight lifting and calorie control. Primarily calorie control.

[@KarinSatori]

Not my plan to build a lot of muscles but being fit and toned is a good goal I think. Still you will achieve this state with MM plan - you just don’t exaggerate … to build muscle as a woman is not so easy anyway, that’s in our genes

[@JoshuaVallejos-m7i]

Yeah buddy

[@codyking4006]

Ive been ill and I found your channel. Thank you so much for the entertainment. Your channel makes me motivated to try something new when I finally recover. I’m so frustrated with my health and you have given me the motivation and ideas on what to try and get past the struggle mentally and physically I’ve been dealing with lately.

[@gouthambm1671]

This program really helps working people

[@Chris-ms9dh]

I’ve been training 20 years and I’ve tried everything. This style is the greatest muscle building routine in history. I cannot say enough good things about it

[@Andrew-kr2qg]

I appreciate that you recognized the lack of proper tempo from the beginning. Also, you didn’t speak to daily caloric intake which would need to be adjusted to reflect your decrease in workout frequency per week (TDEE calc.) in order to not consume too much excess calories, inevitably leading to addition fat deposition. Would be interesting to see some follow-up videos incorporating proper calorie counting with a minimal surplus from maintenance, along with weekly body scans. And of course maximizing intensity with the ideal tempo. Thanks for the video!

[@jameswoodall9261]

Sooooo cool. Keep up these longer experiments. The dou7bts and mistakes you have are the same as ours. Saves us time

[@johncoleman5388]

Ya, this is the best training method I've tried. I am 38 and have been training like this for the past 18 years. I will note, that I utilize Mr. Mentzer's concept but have tweaked the training. Prior to attempting the ONE AND DONE technique known as HIGH INTENSITY TRAINING, I performed 3-4 exercises per muscle group for 3 sets per exercise. I typically would perform sessions focusing on antagonistic muscle groups, for example chest with back, biceps with triceps, etc. I made significant gains, but it seemed like I was wasting my time because the final set was the only set I would take to maximum failure. I began performing just 2-3 exercises per muscle group for a single all out set and I lost NO GAINS. I have always been natural and in my opinion this is the best way to train if you are looking to gain significant relevant strength and size. I would like to note if you are going for ALL OUT strength, than multiple sets would be necessary, but for simply being healthy and gaining strength and muscle, this approach is best. And for those who are skeptical, although not astonishing, I was considered reasonably strong at 5'6" and 166 pounds. What I tweaked was this, I performed a 3 day split, and I would rest JUST TWO DAYS between my workout days. For example, if I did chest/back on a MONDAY I wouldn't train legs until THURSDAY and arms on a SUNDAY. Also, the rep ranges and exercise combinations Mike recommended weren't always correct. My deadlift was 355 pounds for 5 reps, I never went heavier. My barbell squat was 225 pound for 18-20+ reps OR 235 pound for 15+ reps

[@tonykipperman9168]

No you didn't train like Mike at all. And certainly not with his latest insights. It's all in the execution. Your rep speed is way too fast and you ignore the static and negative part of a rep. Wait far too long between pre-exhaust exercises.

[@nitai154]

Exactly! This dude is doing it WRONG!!!

[@Liamxwilliams]

Tell him 😂

[@Luca-fm4qn]

Yeah except day one he didnt train as intense as Mikes Workout is supposed to be. Total failure and shaking legs and arms on the last rep + progression every week :D

[@tyee8760]

Mike didn’t even train the way Mike tells everyone else to train 😂😂

[@cryptic_flood3278]

@@tyee8760how would you know????

[@craig6753]

Thanks for making this video, and I especially appreciate the discussion at the end. Very objective in your dissection of everything, and that’s rare to see! 30 year HIT (High Intensity Training) person here…yeah I’m old. 😂. But I’ll add just a couple points: -You definitely started getting into a better groove by the end, and I think if you did another 4-6 weeks you’d see the gains you are looking for. -Most importantly, HIT IS NOT A SPECIFIC PROGRAM! It is a set of principles with tremendous variability. This is the biggest mistake new trainees make. They mistakenly think if they just follow a recommendation of a program, they will automatically get gains. They might, but there’s too much variability between people to make this a correct assumption. If you follow the basic principles of Brief (workouts less than an hour), Infrequent (3 times per week or less for most people), and Intense (go until failure), you will make gains. But that being said, some people may require more exercises and less recovery time, or the opposite. The only way to know what is working is to chart every workout, and if strength is not improving, you can adjust your work out accordingly while staying within the general principles. Also, working sets should last 30-90 seconds before hitting failure. After you adjusted your tempo, you were closer to that range for sure. If anyone wants to really try this type of training, Drew Baye and Jay Vincent are the best instructors. Both have YT channels! I personally put on about 10 lbs of muscle naturally in 3 months when I started doing this. Currently I work out twice a week for about 30 minutes, and I’m bigger and stronger than I’ve ever been. Cheers to everyone who read this far, and I wish good gains for all of you!

[@bevatar5251]

What was your morphology when you started lifting?

[@craig6753]

@@bevatar5251 Largely mesomorphic, but I had trained high volume for 2 years with no gains at all.

[@MoikHorst]

@@bevatar5251 the morphology has nothing to do with muscle growth! this theory is old, wrong and a myth (its from the 40s). every human has its own "bodytype".

[@vide-ev4ft]

i dont get it, mike both says every 4 days, but then 3 days a week? does he mean 4 days between the muscle group or between every different split, thanks!

[@craig6753]

@@vide-ev4ft You have to figure out what works for you 😎. The main principles of HIT are Brief (usually 45 min or less), Infrequent (3 or fewer times per week), and Intense. Within those principles is a lot of variability, so try a few things out to see what works for you. You just have to write down what you are doing to know that you’re progressing. But generally speaking, as you gain more muscle and lift heavier weights, the body will take longer to recover. So as you grow, you will probably need to train a little less often. I’ve been doing HIT for almost 30 years, and I currently train a push/pull every 3-5 days. So each ‘push’ or ‘pull’ day is repeated every 6-10 days.

[@A.P.Garland]

I really enjoy Pigmie videos. He has a very accessible style, mixing humility with excellent information. You never feel like he owns the truth or is lecturing but he still gets the information across - very impressive. Regarding MM training - my experience has shown me that lots of people simply don't train intensely enough and without a partner / spotter it's limiting. Not saying it doesn't work though.

[@TruthTriumphs777]

Thanks for elaborating Mike's training methods. I will try this one. I'm excited about the rest periods and the different things I can do in that time.

[@EversonAlexMuianga]

What are your results

[@AndrewD-t1n]

I’m 50 next year and have joined a gym for about a month now and have adopted mikes training. I have to say I’ve gotten stronger on each session and my wife has already said my arm and shoulders are looking bigger. It definitely works.

[@pp3pp3pp3]

longevity wise it's the best method

[@jvapaodjim6168]

I'm 61...and almost ANY method will show gains in the first couple of months............

[@AndrewD-t1n]

@@jvapaodjim6168 ​​⁠I also started training a couple of years ago doing the conventional method and my wife’s response was ‘is this training supposed to be doing something’ so in that respect, you’re wrong.

[@drewgrows7765]

When you first start working out the strength gain come like crazy. You do realize just how weak you were, if anything. Oly 1% of the population can even bench press two 45lb plates

[@dannyfiasco1000]

Bro i dont know why i watched this i haveng been to the gym in close to probleh 20 years and i never followed stuff from the guy although i have heard the name from which you were basing your work out on . But dood j watched your whole presentstion all to the end and subscribed . Way to stick to it to see and show if results could be made .i think yoj did awesome at fjnding out what to do to stay within boundaries of the programme i didn't feel like you were cheating at all and i respect your dedication toward staying disciplined 😢. Respect brother

[@reidek88]

Glad someone is interested in mike mentzer and his training methods.

[@doriandriver7968]

I heard that Mentzer doesn’t often mention the actual amount of warming up he does before the actual heavy duty sets. I recently started to try my own version of this with adding adequate warm up and I have to say that in the last two months I’ve made more progress that I did in the previous six months. It’s amazing.

[@-hx7on]

listen to his tapes, he does...short version : do 1 set of a compound movement (squats for low , bench press for up )with lower weight than your working set, no more than 4-5 reps ,under total control (4-2-4 but don't get obsessed with this tempo), full range of motion to prepare yourself for the working set. the warmup set is NOT a pre-exhaust set. you do it for the mind-muscle connection and blood flow...

[@jpscharged]

Sounds like pyramid style sets. Worked for all the meat headed football players at my school.

[@julen_0442]

Hi, can you tell me what’s the warm up you’re using? I’m also having a hard time trying to find an appropriate warm up for this kind of workout

[@molasorrosalom4846]

I mean, the heavier you can lift, the more warm up sets you'll probably need. Let's say you can leg press 1, 200lbs. You're not going to do just two warm up sets, and go right into 1,200lbs.

[@ericwillett8709]

Good point. I look at the warm up as a gradual work up in weight for progressive overload leaving a couple RIR. My warm ups start at 15-20 reps of 50% ish max, then 12-15 reps of 70-75% max all slow and controlled with maximum stretch. Then my last set is 100% max that I can do for 5-10 ish reps leaving nothing in the tank still going slow and controlled. I’m pushing that last set so hard it’s barely moving in the concentric motion and I know I couldn’t finish one more (sometimes I still try though and then fail and drop or rack the weight. As the mesocycle continues I mix it up by adding in some drop sets, partials, or holds all to failure. I am cooked at that point. I’m growing more than in my 20’s and have less pain than I did in my 30’s and 40’s. I do a PPL routine MWF hitting each body part once a week. With weekends off for full recovery. Been doing this for about 2 years (started at the beginning of covid lockdown while training at home). I’m loving it.

[@lunar33icious]

Great video. Mentzer seems to have a very specific way to train his guys for body building, but as you said, not for athletics or everyday avg joes

[@DuranHands17]

To be honest with you, the first 6-8 weeks is actually learning what your max exertion/ to failure feeling is really like. And I still grew quicker than I ever had. Once you can track that intensity you can implement it in each set and really unleash the potential of HIT

[@huskiefan8950]

What's HIT

[@DynoPoV]

@@huskiefan8950high intensity training I think

[@Timedelayedfuse]

​@huskiefan8950 the topic of the video you bozo

[@MegaFirdos]

Mike mentzer was a legend...what he says means a lot.... his routine gives me more time for other activities like doing cardio playing games doing Yoga....and there's less injury and you are more focused

[@hervegachoux1348]

more gains for me! keep it up!

[@salaamal-fayiz2225]

I enjoyed your video. It will really benefit others who will try Heavy Duty training

[@AW-gg3yw]

Mentzer made all his gains training 4 days a week. He recommended this for his whole career. It was only near the end of his life that he started claiming people should be doing these super brief workouts every 96hrs or more. Golden Era Bookworm has great videos about the actual workouts he used, which are really effective. Also you have to train with a partner to get anything out of this at all. You can't go to true failure on your own without very specific machines, and even then you likely won't reach failure without someone motivating you to push further.

[@joshuablair252]

Yeah I would 100% recommend this for the average lifter. We all have lives, and this is an amazing way to get consistent gains and get those most out of your time. It feels counter productive but it works.

[@Aboutlifting]

AND those inflitonics and Omni sets need a partner to push the weight down on the negatives

[@mactep98]

@@Aboutliftingwhen you feel like you’ve done the last rep you can do just hold the weight for as long as possible before slowly lowering to avoid this problem

[@Jordan-ey5vd]

You don't have to train with a partner. Mike and Ray both did this style of training very early on. Hitting failure can and I use this as a sign of failure is when you cannot complete a full rep in a controlled manner. For me I use a tempo of a minium of 3 seconds, 2 second hold and 3 seconds.

[@matthewfluckiger552]

Hey man, I did this workout for 8 months, and I came to the exact same conclusion! I literally did the same stuff you did, rest pause, doing the exact recommended workout, everything with the same results. I think Mike Mentzer was really onto something but I think it is all more in principle. I discovered a lot with Mike’s workouts, however I think I must train much more frequently to get results I want. So that’s what I’m up to now. Hopefully combining Mike Mentzer’s principles and my own experience will yield the best results.

[@nicholasschneider2056]

Yeah these guys had an easier life day to day. Back then they didn’t need to work 50-60 hours a week. They were sleeping in. There’s not an easy or simple way you can gain a ton working hard for a living.

[@GleppaPigg]

​@@nicholasschneider2056 Ok bud, keep making excuses

[@AJTramberg]

The proof is in the pudding, being productive for the amount of time you want to spend in the gym is the goal. If you're making gains, and your time investment is where you want it, then that's all that really matters. I think the biggest haters on the Mentzer program are the guys that would get their mail sent to the gym if they could. That's where they hold court, and that's their temple. They prefer being at the gym than anywhere else. Mentzer program has a way of taking the fun out of it. Let's be honest, narcissism and ego plays a big role in gym bro culture.

[@shorts26]

​@nicholasschneider2056 stop it most weren't making as much money and worked the same hours and most worked physically demanding jobs so you don't know what you're talking about..they didn't make as much but they could get more value for their money

[@Alex_..C]

That's my take, I have done minimal training and also tried HIT training, Body by Science and also Mike Mentzers method. I think I will do PPS Upper/Lower with HI during my sets. I'm assuming my weights will be way lower as my tempo will be slow.

[@fender1000100]

Its important to keep training records. Its truly inspirational. When you get a new rep or weight step up. And you start to realize Mentzer knew what he was talking about. When I learnt the power of proper recovery. The gains ive gotten in my 60s are greater than my 20s. Im in awe of HIT TRAINING. And Mike Mentzer..

[@petertone1616]

After decades in the gym and having to 'reset' my workouts many times, I still believe if youre smashing a muscle group to true failure from several angles, youll grow. High reps/low reps whatever. Theres no secret. Smash it, thats it. Edit: watched whole thing. Whod have known? Training less made you smaller/weaker. Maybe do the routine using his cycle also lol (not serious, but theres the other 'factor' left out) Loved your thoughts at the end. I also had a strict routine for years and now, if Im ready and wanna, Im hitting the same group again or having an extra day off, whatever feels right.

[@SafetyBriefer]

I've been doing the same workout since April and I noticed your tempo wasn't correct right away. My progress from then to now: Chest press 120-->190 Incline press 50-->180 Lat pulldown 115 -->175 Deadlift 135-->245 Leg extension 120-->225 Leg press 240-->375 Squat 140-->338 (squat machine, back can't handle the bar) Seated calf press 160-->300 Lat raise 90-->135 Curl - 50-->115 Tricep extension 90-->135 Decline chest press 90-->180 You can cardio on the non-lifting days. My knees don't hurt anymore and getting close to the full stack on some machines is pretty cool. Only supplement I take is creatine.

[@vinijuana420]

that's a really good progress, keep it up brother

[@sebastianghariani]

@@vinijuana420 looks bs to me. Lat raise 135???

[@SafetyBriefer]

Thank you. You made my day.@@vinijuana420

[@Number1RichPianaFan]

Your lateral raise is now what your deadlift used to be? I'd love to see how you train, because this list is all over the place. You must be the strongest person on the planet if you can lateral raise this with 4-2-4 rep speed.

[@SafetyBriefer]

@@Number1RichPianaFan I use a machine for the lat raise.

[@johntay3831]

Mike mentzers slow eccentric and concentric training is perfect to train tendons too, so you will not have a muscle tear. It’s like a mix of isometric and concentric/eccentric. Best of both worlds. Functional as well.

[@rengotraining3561]

Is now on my 11th month on this style of training applied to calisthenics, I train a total of one hour a week. At first it felt strange and not efficient, but after a few months of practice I got the hold of it and now I'm a supporter of the method. I got stronger (added a few reps on chin ups and pull ups) and my arms grew bigger. I still think that is useful to change method from time to time to engage and challenge the muscle and the nervous system so maybe I'll do a bit more volume in the future but the eperiment has been great so far. I encourage to try this method expecially people who are addicted to the gym, or do a lot of volume just for the sake of it, and young people that thinks that the more you exercise the more you grow, whit this method you discover that you can easily stay 2 weeks without training and come back stronger to get a new pr, eliminating the feat of not doing enough. I encounter a lot of people that compliments my physique but when I tell them that I only do one set per week per muscle group they give me weird looks and of course keep training the same as before. We also must take in consideration that the life of the average person can be quite stressful and fatiguing, so a longer rest may e required, also that the muscle is scientifically proven that takes 3 weeks to start to loosing strenght after a workout, so I'm convinced that is better to promote a training like this instead of promoting a gym culture that can become overwhelming for newcomers.

[@smogon3215]

Can I ask how you applied this training style with calisthenics? I'm thinking about doing it but I'm not entirely sure how to

[@CHAlVlELEOlV]

Highly likely the calisthenics helped way more, due to the volume being more over all, but obviously it did stress your muscles a bit, but not enough to create the amount of micro tairs needed to grow muscle proportionally. 11 months? how big were you when you started (biceps, be hounest) also your height yes this is important to know as well. I have been going at it for 6 months at first it was straight sets and 5 exercises finishing in 1 and a half hours, but now I am going for drop sets and I can tell this is what I was looking for.

[@CHAlVlELEOlV]

Your comment is HILARIOUS!🤣@@celsoreyesbroca4017

[@AbdulSamad-dz4vw]

Hey where can I learn calisthenics workouts for each muscle group?

[@rengotraining3561]

@@smogon3215 Hi, I do a little warm up, then chin ups or pull ups, when I can no longer do the movement I take 5 breath, then start again, when I cannot continue I hold in isometric for as long as I can. When the muscle fails I rest 2-3 minutes and do another exercise. Push up, dips, chin ups. Squat and splits for legs. Once reache 20+reps I introduced wheight to remain in the 8-15 reps range

[@flixon0.1fps76]

I’m doing this same routine but instead of 4 days rest I always just do 1-2 days rest in between days and I’m looking a lot better and I’m getting stronger

[@petarpetrovic8133]

Same, I do monday chest back, thursday legs, saturday shoulder arms, then repeat. I did put crazy strenght on chest, back, biceps, but my triceps, legs and shoulders didn't get stronger much. Maybe because I didn't train them properly, didn't go to failure, or bad exercises selection.

[@harryr9729]

I've been doing this type of training too. I have gotten so much stronger in 4 months than I have in 4 years

[@berlintrada7397]

​@@petarpetrovic8133 probably not enough frequency, some ppl benefit with only a few days off between muscles, also depends how many sets you are doing and if there is proper intensity involved such as beyond failure reps force reps negatives dropsets etc Legs once a week on 1-2 sets full intensity with dropset were increasing in size & strength, 1-2 sets Also other muscles went up in strength but not exactly in size, but was also doing a bit more volume, which could be part of the problem (over volume) But what I don't understand is some of the best gains I made on my arms were doing it 5x a week but only 1-2 full intensity volume days and 3 lighter days 10 minutes a day So it's very confusing what works best 2-3 sets full intensity with dropset etc is probably best with 3-7 days rest between muscles, which is why a split routine is actually quite decent but usually too much volume, but I enjoy working out it's proper mental healing and helps fight the demons so it's difficult not to train the same muscle 2-3x a week LOL

[@protein.3794]

@@petarpetrovic8133 shoulders specifically rear delts and side delts need wayyy more volume than other muscles, for me i train my shoulders 4 times a week (2 days consecutive 3rd day rest the 1-2 more days) alternating between heavy (6-10 reps) light (this is a dropset after heavy sets, 8-12) and medium weights (8-12 reps) and its working wonders, 10 sets of lateral raises and rear delt flyes per week all to failure excluding rest pause and partial reps, doing dropsets and rest pause will increase the volume aswell as also the intensity of the workout, try it out and see how it feels.

[@burntgod7165]

That makes much more sense as a natural. We need more frequency that steroid monsters like Mentzer

[@blakewayman7181]

Thank you for the video, just started lifting and I like to learn more from videos like these.

[@mohammadaman175]

I’ve extrapolated his philosophy after listening to his tapes and applied it to my training. I did my biceps and back 3 days ago. My biceps still sore. I’d like thank you for bringing my attention to the tempo as I’ve overlooked it myself. The most difficult part that I’ve found in this method is judging my max reps to failure. I’ve both my shoulders injured years ago in different bike accidents so I’m subjectively doing the exercises. Listening to my body. Sometimes, I take week off. I’m just getting better and better. I’ll be in the best shape of my life if I can apply the philosophy consistently. إِنْ شَاءَ ٱللَّٰهُ Thanks again for the video.

[@cedarashmore490]

30 days isn't long enough to see if this works especially if you do it wrong the first 2 weeks😂

[@brandonyoung4910]

30 days is perfect. It’s a good reset for your body to get back to highly effective high volume training for a couple months before doing HIT for a month again.

[@Glockmog2007]

He literally lost progress in everything due to this dumb shit 😂

[@PelosiStockPortfolio]

Doing Mike Mentzer's workout for one month is a waste of one month. Doing his workout for one year is a waste of one year, and it continues on this trend

[@higher_highs]

bro, actually two weeks is enough. All what you need is to compare your lifts from the first and second weel.

[@vikassm]

​@@PelosiStockPortfolio I concur. The Mike Mentzer workout is a waste for everyone. Especially for those who aren't Mike Mentzer 😂🤣

[@cindyvaldez51]

Thanks for sharing this video. It is very hard to incorporate this type of training techniques when we all are used to spend at least one hour at the gym. However; it does intrigue me and I will keep trying Mike Mentzer's techniques and be patient. Nutrition is the key and very essential in all aspects of training. So good luck to all of us who are embarking this journey.

[@jcdenton7914]

Single set to failure has been great because I don't have to think about how to pace my reps over multiple sets which has been causing me to hold back.

[@Wiftas]

Thank you for sharing your experience and knowledge. I ran the Mike Mentzer “Ideal Routine” for 4 months. Bit of background, I’m nearly 50 have trained consistently for 33 years as a natural. I saw some increase in size, for my age and years of lifting I was happy with that. I did get stronger, as noticed by the increase in weights and reps. But here’s the thing, I got bored and I felt I lost the discipline to train. On this routine I was training once every 4 days for 25min and I didn’t hit the same body part again for 16 days, the exception was legs which was trained every 8 days. I have always enjoyed training and being away from the gym for that long made me feel unmotivated and lazy. So despite the “gains” I have reverted back to my old routine which allows me to train 3 days a week. It’s still very low volume of 1 set to failure for 3 exercises per body part. Experiment for yourself and keep pumping.

[@steelphantom9105]

What’s your 3 day a week program?

[@francescopinto15778]

@@Wiftas Hi mister so it is a waste of time? I prefer 3 Days week too…

[@Wiftas]

@@francescopinto15778 not a waste, it’s all a lesson and may suit people who don’t want to put in much time in the gym.

[@Rob_Harley]

Your day one was my exact experience! Haha! I believe his early training rest day recommendation was 72 hours, not four days. As you progress then incorporate more rest days. I like this style of working out and rest as I get older though. I’m on month two and feel great. Thanks for the video!

[@ReinoHolopainen]

For a personal trainer this has lot to think about. Thank you for this and other videos as well!

[@Filipp81]

Lol yeah it will become part time job

[@DEAFKEV]

@@Filipp81lmao

[@timlemmon2332]

I have limited time to get to the gym. I stumbled across Mikes training methods a few months ago. I started following it exactly, but didn't care for waiting so long between working the same body parts. I found that I can do all of the exercises in about an hour then wait the 96 hours and hit the whole body again. It seems to be going well this way.

[@Lazy6k]

Did you get good gains though?

[@timlemmon2332]

@@Lazy6k Yes, both in strength and size. I have grown faster than I did when I was much younger. That being said, I am not a body builder. Just trying to put some muscle on for my own benefit. The trouble spots I had are actually filling in nicely.

[@clinty308]

Your conclusion about rest days is 100% correct. You only need 2 or 3 to start and you'll feel it when you start to need four or more. I've even seen a video of Mike talking about a person needing 6 rest days.

[@Hitoro]

What I heard was for beginners, having 1 day rest after each workout works best. Then eventually leading up to 4 days rest gradually. I don’t think mentzer taught it like that though. But this program helped me a lot. No injuries, besides some shoulder inflammation when I didn’t warm up on the flies. But I’ve added 40 pounds to my bench in a span of 2 1/2 months. I’ve gained 20 pounds, which for me is awesome. But overall I like the program. I’d always get injured somehow doing normal workout regimen and end up falling out of working out because of it. It seemed like after I started making any progress I’d just get injured.

[@burritodog3634]

4 days is just wasting time. 4 days for each muscle group is fine i guess, but 4 days between every single workout? come on. how poor does one's sleep and diet have to be to justify that recovery.

[@floriandankbar6204]

maybe he meant the 1 day rest for the muscle group you trained. That would make more sense to me. I started to implement this training style too, and my body definitely needs the 3-4 days of recovering per body part. I train 4 to 5 times a week, but damn - i know i should rest more. Anyways - i can see some progress so far, so i'll keep going that way for the moment. Wish you the best and that you give it your all to. Much discipline Brother@@burritodog3634

[@clintyates7493]

@@burritodog3634 This is where I keep getting confused. Do the people stating the 4 rest days mean between whatever the muscle group is (like do back then wait again to do back for 4 days) or wait 4 days before you even do the next muscle group (i.e. do back then wait a FULL 4 days before you even do chest --or legs or whatever your next muscle group is on your plan--)??? If you worked 4 muscle groups (whatever they are) and followed that schedule, that would mean you aren't coming back to your first workout (again, say, back) for 16 days or more??? That doesn't seem to make sense but maybe I'm wrong or not understanding what some people are recommending.

[@burritodog3634]

well ive never read any mentzer or yates books, so i dont know what the HIT founders proposed. what im saying is that amount of rest is ridiculous so i agree with you. i assume its 4 days for each muscle group which is reasonable especially if you are meant to train to failure on every exercise which will burn you out if you rest only a day or two@@clintyates7493

[@patootie3529]

​@@clintyates7493 it should honestly be 4 days per muscle group since mike at the time worked out 4 times a week for 30 minutes. u can't workout 4 times a week with 4 days of rest between each workout

[@TeamAestheticss]

We switched to doing the 4 second negatives/positives and strength greatly improved over a few months . I wouldn't do squats with the controlled decent just for fear of getting a hernia. But controlled reps with machines on leg day is insane.

[@joshmontgomery9942]

Once I started taking more days off is when I started to look and feel better. I do upper, lower, cardio, rest, repeat. Cardio is just incline walking so it’s really two days off essentially and it helped a lot. Some days I take three days off. People don’t realize how much of a toll training takes on your body, that is if your training hard enough

[@mercurialpoirot5551]

To check if I have gone to failure, I usually drop the amount of weight by 5 to 10 lbs and try for more reps. Sometimes I can't even get one and other times I can crank out a few more. That way I know I have reached failure. I have been doing this technique for a few months and still improve every workout. In between workouts I still get a couple of BJJ sessions a week and other light exercises. I love the method.

[@Moiez101]

Hey, that helped! Ill be doimg this from now on to test if i have truly gone to failure

[@bv2893]

Mike mentzer recommends against this! :)

[@mercurialpoirot5551]

@@bv2893 he is dead now, so it's OK :)

[@patootie3529]

​@@bv2893 why?

[@stillwellstillhere1374]

I don't have a lifting partner, so I'm going to try this. Thanks for the advice. I was worried I'm never truly at failure.

[@mlmoreno75]

I’ve done my fair share of analyzing Mentzer’s suggestions. I have a three day split, each different muscle groups. If I do superset on a muscle group for another day, there is a 4 day separation between when I use that group again. I bet Mike walked a lot to stay lean.

[@hoopingwithbryan883]

This, I was thinking that this way seemed more practical than what he was doing in the video which was just resting four days at a time.

[@mattm3492]

Cardio has nothing to donwith staying lean.. its 1000% only related to caloric intake

[@nickvillalobos8249]

Ive been trying to train to momentary muscle failure so no drop sets or forced reps or rest pause, just stop when I know I cannot get another clean rep. I perform 2 or 3 warmup sets with increasing weights and lower reps like any strength plan then rest 5 minutes and go for a rep PR. Full body workouts every other day. In six weeks Ive gained weight about 6 lbs on scale and continue to increase strength on most movements weekly. Not having any aches and pains or overuse injuries as I used to using 3-5 sets per muscle group. Im never really sore anymore and just feel great. Im in gym 1.5-2 hrs either 3 or 4 days a week and getting very big. Gotta say at 45 yrs young I really like this single work set routine and I dont think Ill go back to higher volume ever. Its simple to track and once youre done you move on to the next muscle group. Im team full body workouts for life. 3 compounds a push a pull and a leg then 3-4 isolation lifts afterwards still only one set each using lifts you need to fill out any gaps lagging behind,. I train my neck every other day now and its over 18 inches. Looks cool.

[@warbrush]

I dont do this exact workout but i do incorporate many of its principles in my workouts. The people that run the gym have asked me how im so big but on work out for 40min-1hr and maybe 4 times a week. Big but safe weights, few sets, sometimes just one big dropset, 10 reps max but usually get 4-8 and slow as a snail on the esentric. I also really like letting the muscle stretch so getting that wide range of motion is key. I also prefer machines as this workout can go wrong quick and I dont want to get stuck under a bar after gassing myself on the bench.

[@moralathlete]

Do you strech after workout ?

[@warbrush]

@@moralathlete I don't, I get a silly deep stretch in the exercise so my flexibility gets better by working out. I do dynamic stretches before the workout during the warm up though. But I must reiterate, getting a very deep stretch in the workout even if that means i can't get the max weight possible is a godsend for flexibility. When I used to work out and stay static to focus on certain muscles I would feel so tight during recovery. I saw someone (forget his name) on youtube showing how he focuses on ranges of motion that allow the deepest stretch in the muscle possible and applied those principle. it was night and day for both flexibility and muscle activation.

[@isuzudiesel2937]

Would love to see you try Dorian Yates' Blood and Guts method of training which is mostly inspired by Mentzer.

[@pynkmenlanglytan8292]

Can you try this again after knowing all that you know now but for a longer period. Would really love to see the results.

[@twoskies3226]

I would love to see you run this experiment again, but implementing the lessons you've learned from this attempt. I wonder if the time was extended, say to 120 days, would you adapt to the style and make progress? I'm not suggesting that, that's a long time, but I do think it begs the question, so to speak

[@cinemamadness6920]

Prior to doing this routine, I think you should have took a deload, or very low volume month, to allow your body to reset and be receptive to lower volume. Most bodybuilders are accustomed to 10 sets a week and up, so going from that, to 1 set a week is going to be a regression at first, no matter what. That's why deloads/low volume resets are necessary anytime you plan to reduce your daily volume.

[@perjetskies5122]

That’s so important. Mike always made his new clients take 2 weeks off before they started

[@johntatman9168]

On rest days we typically go for easy hikes or bike rides not getting into a cardio workout. We found that it takes about for cycles of the 4 day training slit to see results although we did consistantly get stronger every week. As per Dorian Yates my wife and I always train together and always do 1-2 forced reps which is determined by how much the spotter has to help and immediately we do 10 sec rest and do 1-2 more reps then we immediately do 1-3 negatives. We really like getting out of the gym in 20-30 mins.

[@pelicanecomfortzone4806]

Oh I feel that. I stopped doing 45 Min workouts every day because I didn't see that much progress like two months ago and let myself being influenced by Mike. I train every four days for 20 to 25 min. The other days I focus on food and on university. I feel better, I look better. And I work out harder

[@Sajmonpl777]

Mind-muscle connection does a lot in this type of training. I don't care that I did less reps than last time as long as I maintain the tempo and feel how targeted muscle work to flex it, instead of achieving the rep. We have better and worse days. I think that doing my best at a time is better than fixating on the numbers

[@mr.c332]

The thing with body building is alot of experimenting, one's own organism responds differently from another. You have to always listen to your own body over concepts and other people's training philosophy. Once you have enough experience, you understand EXACTLY what works for "you".

[@NapomFitness-qo4oq]

i just completed the 1 complete routine of 4 workouts (12 days). Logging workouts and took all body measurements prior to start. I intend on doing 3 months to gauge results. I agree the time between workouts is very hard to adjust to!

[@dogmaniam]

I’ve been weight training since I was 13, I’m 48 now. I’ve done it all, I’ve done 5X5, bro splits, circuit training, periodization training, I mean every training method I’ve pretty much done and mainly just to keep things fresh but being an athlete most of my life my main focus was on performance training such as plyometrics and strength and producing power and speed all good stuff and built a great physique through the years but as I got into my 40’s and sports slowed down I switched focus to building muscle, I heard of the Mike Mentzer hit training method back in the day through Dorian Yates when I use to read the magazines like muscle and fitness like I said I’m 48 but honestly I couldn’t wrap my head around one set and making gains so I decided to never try it well fast forward 25 years and I found myself with three kids, a dream killer (wife) sorry babe 😂😂 and very little time to dedicate consistent training so I said Fuck it if I can cut my lifting time in half this seems like it’s worth a try better some lifting than none so I went in and mind you I go to the gym during my lunch hour so 5 mins to the gym and 5 mins back to work gives me just about 45 mins to workout so it works out perfect , one thing I’ve learned though the years is that you can’t follow a workout program to the T or be completely strict cuz everyone is different and responds differently to different stimuli so you really have to listen to your body and learn what works best for you so going in I knew I wasn’t gonna follow Mikes program cuz I don’t like most of the workouts in the program with the exception of the deadlift we all know the deadlift is queen bitch of all exercises, squats are king deadlifts are queen but that said what I do follow is his training principles which is take the sets to complete failure, it’s simple do one warmup set with light weight and then put on the weight you’re gonna use for your working set and do another warmup set but enough to pre exhaust said muscle wait 20 seconds and then go all out till failure and that’s it you’re done move on to your next exercise and do the same thing pretty simple and sometimes I’m done in 30 mins, for me I’ve found being in a time crunch has intensified my training cuz I don’t have time to fuck around I gotta focus, kick ass, and get the fuck out but anyway let’s talk results at my age I feel like I had reached my natural potential and my gains could only go backwards and not forward but and it’s a big but and to my surprise in the two months that I’ve been training this way I’ve made serious gains I almost feel like I’m making newbie gains and probably for two reasons, first is because I finally put an emphasis on recovery because the program is built around that and second is because I’ve never trained with that kind of intensity, pushing one set to complete failure sounds easy but it’s not my arms are fried I can barely drive back to work sometimes 😂 so my muscles are like “what the Fuck is going on, what are you doing to my ass” !!! To sum it up this style does work even for a 48 year old that’s been lifting for 35 years so if you’re in a rut or just wanna feel what really intensity feels like give it shot but just do your own programming based around the exercises you like to do don’t stick 100 percent to the programmed exercises unless you like them the key is to stick to the training principle which is intensity, intensity, intensity, intensity. Take your working set to completely failure and you will grow but one thing I have noticed from this is because of the intensity I have experienced some aches and pains here in there so be careful, listen to your body and back off if you need to

[@number8802]

Can you please specify the warm up section? You're doing one set with light weight - ok, then rest... how long? and then doing another warmup set with the weight of the set which counts (the failure-set)?

[@dogmaniam]

@@number8802Well I usually wait about the same which is 20 seconds, I just count in my head to 20 or 25 and then do the second set with the working weight so for example if I’m gonna do triceps extensions my warmup set let’s say for simplicity I’ll start with 25lbs do about 15 to 20 reps just to get some blood flow, rest 20 seconds and then put on my working set weight let’s say 60 lbs , do another warmup set but this time take it to the point where I’m gonna exhaust my triceps so about 12 reps wait 20 seconds and then go all in on the working set til failure, til no matter how much I push and grunt I can’t get another rep and boom!!! That exercise is done move to the next and as far as weight goes use something heavy enough that’s gonna be challenging but not too heavy where it’s gonna sacrifice form, remember this is a muscle building program not power lifting, in the video he illustrates this point perfectly when he begins, he was using too heavy of a weight

[@acidmardigras6235]

Mentzer Principles are all I ever used with all my clients. All got results and life templates.

[@bigskycowboy1]

Man, you always make laugh, you have a great sense of humor... keep it up bro...

[@ThatOneScienceGuy]

He's a very natural comedian. It's not forced and feels genuinely fun and funny.

[@BadGDPlayer]

No meth??? 😿🥺

[@elroeegranot5976]

He forgot...

[@snoutysnouterson]

😂

[@buckshot927tx]

🤣🤣🤣

[@yolkedlads]

😂

[@srijitayadav8460]

This was a rumour spread by Arnold that mentzer took meth as a pre,this was done to ruin mike's image in public.

[@chuck7001]

You should definitely redo this challenge!!!! Only having forced reps and 4-2-4 tempo for half of the challenge is certainly selling it short.

[@bengravel8452]

Great video! 👍🏻 I’ve been doing HIT for a few months and definitely seeing progress almost every time I workout, I did however limit my rest to 2-3 days between workouts and not the full 4. I highly recommend it next time you try this routine especially cause like you kind of said the intensity most likely didn’t match mentzers haha, or the bodybuilders he was training at the time. Anywase I enjoyed the video good stuff.

[@mohanadelnokali]

I started Mike's program but adapted it somewhat.. i am doing the same 1 set to failure high intensity but on a 2 day split (and a couple exercises each day over those suggested in his program): Monday: Chest, back Thursday: shoulders, arms, legs I don't see the need for 2 leg days and very long rest periods, in one interview he said 72 hrs may be enough rest. Been seeing progress and better physique/strength.

[@thirdycooks]

Same

[@Polentaccio]

I'm also on legs once a week...my legs just don't recover fast enough.