MIKE MENTZER: STARTING YOUR HEAVY DUTY TRAINING PROGRAM

[@rossmarvin6078]

Train every third day 1 - 2 Warm ups sets for each exercise, at about 7 reps then onto enough weight to fail between 6 - 10 reps Day 1 - Chest, back and traps Flat bench dumbell press or pec deck supersetted with close grip Incline, ideally on a machine (intense contraction) Close grip pulldown Bent over rows or seated row Shrugs 5 SETS TOTAL Day 2 - Shoulders and arms Lateral raises - dumbells or a nautilus machine Rear delt flys, ideally on reverse pec dec Straight Barbell curls Tricep press down superseded with dips Day 3 - Legs Leg extension supersetted with leg press Leg curls Calf raises RECOMMEBDED TO AVOID ABS FOR 1 MONTH ****KEEP A TRAINING LOG SO YOU KNOW HOW MUCH YOU LIFT AND FOR HOW MANY REPS EACH TIME **** WEIGHTS - FAIL BETWEEN 6 - 10 REASONABLY STRICT REPS. THEN INCREASE ACCORDINGLY OVER TIME

[@toxicplague2047]

Could you somehow share this list to me so I can save it please and thank you 🙏

[@benyarwood7335]

​@@toxicplague2047do a screenshot

[@omarhassan1222]

I thought it was 2 days?

[@rossmarvin6078]

@@toxicplague2047 not sure how to brother. Maybe screenshots?

[@TheHerbsMCJay74]

When I've watched Mike's videos there was no warm up sets just 1 set.. I'm confused

[@GermanBigGuy]

*Edit* Month #3 of Heavy Duty, made incredible results!! Amazing! Never built muscle that fast. 25 Years old, started 2018. Focus on Mind Muscle Connection folks! Greetings from Germany! Mike Mentzer was an absolute legend!!!

[@11valdano]

In only 4 weeks? Which program did you use?

[@rayromano6249]

This guy also gives bad advice. There is nothing wrong with training 5 days in a row ppl. Too many gullible sheep believe everything they hear

[@REVIVALFitness]

Lol, incredible results in 4 weeks. Sure buddy.

[@rm.2876]

Were reps performed rest pause style?

[@v7809]

Did you use rest-pause or isometry in the repetitions?

[@alisky3122]

I feel that he is still alive and teaching us right now!!

[@fender1000100]

His legend will live forever. TRUTH is immortal.

[@ladgrove]

I'm so stoked this is in line with what I'm doing back in the gym after an 8 year absence due to health. Mike is just a phenomenal coach, I feel very lucky we have these recordings.

[@dannydemonic4799]

I had ten years away myself because of health. Rare heart disease. I’m back since Jan 2022 at 40 and already thinking about competing in next year or two. I’m taking some HIT stuff already but thinking about making a full change.

[@AWood28]

I've been doing this for 3 months and the gains and strength is amazing. Just amazing. I can't wait to work out again, the hurdle is being patient.

[@dama301]

​@georgec492 how did you lose the weight so fast?

[@ladgrove]

@@dama301 as someone who lost weight very quickly, the trick was NO sugar, milk and very few carbs (vegetables are fine). I did this for 6 months to get a 6 pack. Not hugely worth it, and I was Christian Bale in the Mechanic skinny, but your body will dump weight quickly wth 24 hour fasts. For me, I did this once a week, and then every other day, very strict diet and did not eat anything from waking until 5pm. Please bare in mind I was doing little physical activity which allowed me to do this. If you exercise, you get too hungry; it's very counterintuitive.

[@tonyfoxxbuilds1920]

Dude... some how it's been 8yrs for me too. I even built a wood power rack in a 3 part video and never touched it. I thought if I filmed it posted on KZbin that I would get some sort of obligated motivation since I brought other people into my life who may give me crap for not using it. That didnt work, haha. Who have I become. Thanks for your comment. Hopefully, it gets me back into lifting.

[@ParmSingh]

*Overall 6-10 reps to failure after warmup set* DAY 1 - Chest + Back Chest 1:00 1. Pec fly 2. Incline close grip smith machine press Back 2:20 3. Close grip pull-downs 4. Bent over row/machine row/1 arm dumbbell rows 5. Shrugs DAY 2: Shoulders + Arms Shoulders 3:21 1. Lateral raise machine > dumbbell 2. Reverse pec fly machine Arms 4:50 3. Straight bar barbell curls 4. Tricep push down + dips superset DAY 3 Legs 5:13 1. Leg extension + vertical leg press superset 2. Hamstring curls 3. Standing calf raises

[@whysthat123]

Thanks for making it easier for me.

[@murderface3r]

1 set for all after warm up?

[@ParmSingh]

@@murderface3r That’s what Mike says

[@bruhproductions2078]

​@@murderface3r yep you push yourself to the limit with that one set. Lift until failure and after that do negatives or even drop the weight down to push even more

[@blahblahblah-v6r]

@@murderface3r the trick is use your warmup sets (how ever many you need) to fail at that last prescribed rep.

[@Andrei.Christop]

Each workout I do I get stronger than I ever was, Heavy Duty is absolutely built differently. I'm a beginner, less than a year in gym but I'm so happy to have found this method so early. Thank you, John! You are doing a great work by maintaining Mike's and Ray's legacy on and on.

[@HEAVYDUTYCOLLEGE]

Thanks for the kind words.

[@ktp0913]

@@HEAVYDUTYCOLLEGE what’s title of the epic music in the intro?

[@dansan9858]

Bro. You are a beginner. Yiu just need to look at the weight and you will improve. LoL.

[@mjc3502]

@@dansan9858 facts on that comment. My son went from 13 to 14.5 arms in a year and his bench went from 145 to 210lbs in a year just lifting and creatine. The first couple years you gain like crazy. After, it's all work for little gains.

[@wintertime331]

So cool that you’re using this method right off the bat , no one can accuse you of building your physique with volume ( as so many do ) then switching to HIT 👍

[@runawayushould]

I've started doing this routine, mind you at 57 years of age. I've trained for years, but like many of us, once we start to feel just a little pain we stop. So applying this principal after a month I can say, yeah, I see a difference, and there is something going on. Shirts and jeans fitting a little differently now, in a good way. I'm doing weights that I was never doing before. A side note: It's imperative that you keep a training g log. I never did until 4 weeks ago. A pain in the ass, buy the only way to see if you're improving which you will if you use the principals. it's an adjustment to getting used to training for only 20 minutes, seriously! That's all that's required to simulate growth. The most important thing is rest, that's where the magic happens. Rest at least 4 days between workouts. So far so good with me!

[@smileyblair3321]

Question. What weight do you use for warmup. What weight for the actual failure set? Can you give a couple of examples? I’m 53.

[@runawayushould]

@@smileyblair3321 I don't really warm up, I try to do a weight that allows for at least 10 reps. If your planning on pre-exhaust, fly's right to incline press that's where you 6 - 10 reps on fly's then right to incline, no break. you might get 1 -3 reps. then your basically done with chest. On incline start on the light side, if you get more than 3, keep going until failure. Adjust the weight next time a little heavier.

[@steelphantom9105]

In the video Mike said workout every 3rd day meaning two days off between each workout, didn’t he?

[@ктототамгдетотам-ш9у]

@@steelphantom9105for the first week only. Then go every 3 and after u will reach good strength go every 4 and then add a day rest in random that's what I understand from what he said.

[@kitchendezina]

@@steelphantom9105 There are other videos where Mike recommends 96 hours (4 days) between workouts - kzbin.info/www/bejne/bmaVo3qOesZorbM

[@mannyvasquez3733]

The beauty and genius of it is the simplicity of the concept of HIT. This man distilled all of that workout dogma into its simplest form.

[@breign72]

This dude just makes SO much sense.

[@Ryu_Shotokan]

I love how detailed his instructions. I listen to his words when I'm exercising.

[@jonselway6107]

Creating an accountability post here, going to try this routine for as long as I can and periodically check in with my results. Currently 175cm, 74kg, 22 yrs. Wish me luck! :)

[@-kstyle]

Commenting so I don't miss the results. Good luck.

[@chanithujoris9350]

Good luck G

[@Janeer_rm]

Good luck

[@aotissax2878]

Good luck

[@deathtoallpoets]

Godspeed 🫡

[@letbright8182]

Day 1 Chest&Back Chest:1 Pec Deck 6-10 Reps 1 Set Superset 2.Incline Presses 1-3 Reps (Dumbbell) Back:1 Palms-Up Chins 6-10 Reps 1 Set 2.Bent Over Barbel Rows 6-10 Reps 1 Set 3.Shrugs 6-10 Reps 1 Set (Smith Machine) Day 2 Delts&Arms Delts:1.Natilus Laterals 6-10 Reps 1 Set 2.Bent Over Laterals 6-10 Reps 1 Set Arms:1.Natilus Curls 6-10 Reps 1 Set 2.Triceps Pressdowns 6-10 Reps 1 Set 3.Dips 3-5 Reps 1 Set (Superset) Day 3 Legs 1.Leg Extention 12-20 Reps 1 Set Superset 2.Squats 12-20 Reps 1 Set (Smith Machine) 3.Leg Curl 12-20 Reps 1 Set 4.Calf Raises 12-20 Reps 1 Set

[@rb9998]

Grateful that there are so many recordings of Mike.

[@DonRA33]

Mike > Arnold

[@Thefvkingoat]

100%

[@RockoRocko-rz7kx]

Screw your freedoms!

[@DonRA33]

@@mixedmartialoddest 🥂

[@omgitsmsj7150]

​@@magnoliamike he also won mr universe mr america heavyweight mr olympia and most of his life top 5 bodybuilder of his time, author, philosopher and business person, he was a student of science and chemistry which he graduated from uni of maryland. He attended tons of seminars and published many books on his way of training and he also worked for joe weider magazines. But u will bring ur ass and say he was on meth. This shows ur mentality.

[@jalalamjad980]

Mike was educated and knew what he was doing. He brought something new to the table that changed the way so many people trained. Arnold acted in a few movies 😑

[@rattlehead1003]

The tricep push down ab workout is legitimate. I haven't done "abs" in 3 plus years. I lifted like Arnold forever. Never again. Mike is the man. Steve Reeves also concurs. Listen my brothers and sisters! (Edit: spell check)

[@michaeltrombetta8559]

Steve Reeves was my hero.

[@phd8155]

Simply amazing..... mike is still a scientist to me my body can prove that ...

[@palomarfernandez3361]

I am glad I just read a positive comment from a 57 year old man. I was a little skeptical about this training method. Not because I doubted the principle but because the strain it would inflict on the joints which after 50 are not the same as back when I was 30. I have been training for years and recently started with shorter training sessions with longer resting periods and it does work. I have seen the improvement. But Mike's program takes it to a different level. I will give it a try. Definitely don't want to spend anymore time than I have to at the gym. I would appreciate additional feed back from other not so young anymore warriors.😂😂

[@bersjonbyggochror450]

This works no doubts. After months of no training because of injuries did this for two weeks and im back better then ever. without steroids

[@sakilasamaraweera6151]

"keep a progress chart" the most important one!

[@mr.skeptical3071]

Mike was one of the greatest posers ever! Man was ahead of his time

[@famoustoxicduck971]

After picking up a second job, I can no longer spend hours at the gym. I need this to work. I hope he’s right!

[@SupercoolRadicool]

Please edit this in like a month or two please!

[@abaza1646]

So how’s it going bro

[@357SWAGNUM_MAGA_X]

It works brother, you'll be surprised. Working longer than a certain time it becomes cardio not hypertrophy

[@357SWAGNUM_MAGA_X]

Just make it hella intense, but short .

[@chrisbeltran6127]

@@executiveinvestmentshow many reps, is to failure or code to it?

[@OurTimeIsOut]

I really appreciate you putting this information out here.

[@arijitsaha5662]

Starting the Routine from Tomorrow! Lets Go !!!!!!!!!!! Will update in 3 months

[@HopeOfHiTm]

.

[@playablecharacter3871]

Mentzer is the man I'm gonna go from 120 to 150 by the end of the year going HEAVY DUTY

[@jimmysmad]

I haven't trained in like 2 years. Am going to start doing it Mike's way. I think he is spot on. I definitely was over training before. No wonder i wasnt gaining, not giving my body enough time to heal. I heard Mike say even every 4 days would be better and i think he is right. Also 100% carnivore is the way forward. You definitely dont need carbs. The truth is carbs dont actually do anything. Go carnivore and get yourself fat adapted. Use your own fat as energy

[@stuvey1]

After recently completing day 1 of this routine, I exited the gym literally seeing stars!

[@salvatorelicata8768]

In human experience to win is not to fairly defeat your competition . As you can plainly see they eliminate thier competition by any means legally necessary. What Mike said truth There is no money in the truth Remember this. People need to earn livings. Money is generated by repeat business. Once you knthe truth the truth shaset you free. Don't worry about the others. Everyone learns thier own lessons in thier own time. Be blessed

[@ryana2952]

I'm confused, don't people always lift 6 to 10 reps? How is doing less sets such a big deal, seems like less work to me

[@stuvey1]

@ryana2952 after a month, only my legs grew in size. Overall, I lost size but gained significant strength due to the prolonged rest period. I'm now back to a PPL 3 days per week however I'm going to run with the leg routine due to the visible results. Yes, 6 to 10 is normal... but most train 3 to 4 sets where as this routine includes basic warm up sets followed by 1 set to failure.

[@mikafoxx2717]

​@@ryana2952And usually they're not gritting their teeth and groaning to complete each set. With high intensity training you do one set, 60-90 seconds under tension until you couldn't hold it any longer if you were going to fall off a cliff for doing so. Till failure. And sometimes beyond failure with failed partial reps, static holds, or even aided descends.

[@megaMagaManX8]

@@ryana2952 yea man I think it's a cult or bots. I'm pretty sure it's more of a mental exercise of really focusing in on what's important so specificity I think in technical programing

[@raj_from_yt]

0:01 for real man ❤ huge respect ❤

[@Edelwolf783]

I fell into the trap of higher, faster, further. My training became more time-consuming, with more sets, but progress was lacking. Recently, I discovered HIT training and was skeptical. Today, I tried my first HIT program. Mostly training alone, i did one set per exercise. When the positive movement failed, I decreased the weights by 25% and carried on with the negative movement until muscle failure. Then, I immediately performed another drop set at 50% of the starting weight to maximize the impact of the negative movement. This allowed me to achieve maximum intensity in each exercise by training without a partner. After just 30 minutes, including changing and a brief warm-up, I felt strange leaving the gym. Time felt too short compared to my usual 2-hour training sessions. I felt guilty for spending so little time. Now, 2 hours after the workout, I feel my body like never before. An incredible sensation. I'm actually looking forward to taking several days of rest or doing light cardio, and then giving everything for 20 to 30 minutes again in a few days.

[@DemirStudioz]

any updates?

[@RodolfoLameuOliveira]

Have you continued the training?

[@Edelwolf783]

@@RodolfoLameuOliveira yes i have!

[@Edelwolf783]

@@RodolfoLameuOliveira Let's do a little update, shall we? I've now reduced my training frequency to once a week, that's once every 7 days. I'm following Mike Mentzer's program as closely as possible. If you want to succeed with Heavy Duty Training, there's one thing you must remember: full throttle, all in. During the short time you train, there are no excuses. You don't just plop down on a machine and start lifting; no, you sit down, you focus, you tune into your body, and I mean your entire body. Prepare yourself mentally for the pain and the effort. And then, you move those weights slowly and with utmost concentration until you can't move them an inch. The muscles in your body get a whole different kind of workout with Heavy Duty Training compared to conventional high-volume methods. It's not unusual to have soreness from deadlifts that extends from your calves to your neck. The moment the primary muscle in a specific exercise reaches its limit, but you keep going through negative reps and ultimately static holds, more and more muscles 'get recruited' to handle the load. After the training, and for me, a training session lasts a maximum of 20 minutes, including rest, you should feel like even lifting a water bottle is a Herculean task. Let's go, folks! Gains are waiting.

[@billydrahmann9581]

Good Progress! Do have another Update for us?

[@EricDungey_]

Viva mike mentzer un hombre sin dudas adelantado a su epoca y hoy en dia se le da la razon.

[@mikehammer2408]

Mike Mentzer is such an underrated Legend. Only those who go against what has been engrained in the training industry for decades truly comprehend what Exactly he was trying to do. There's Is Absolutely Nothing that compares to HIT training and the Science backs it. Bodybuilding is Anaerobic NOT Aerobic-if you don't know the difference I urge you to do some research.

[@da4127]

It surprises me that scientific research supports his method but still most people don’t even know it exists

[@k-v-d1795]

@@da4127 scientific method does not support training once every 7 days.

[@mikehammer2408]

@@k-v-d1795 I agree and believe it to be a bit much of rest. But Mike Mentzer was Not only talking about restin, recovering and then growing the muscle it was rest for the nervous system that takes an even more taxing when training to Total muscular failure so I can see what he was trying to achieve. Personally I train HIT along w my normal hypertrophy training but rather go on how my body feels with regard to rest

[@mikafoxx2717]

​@@mikehammer24087 days was an extreme example from someone with comparably terrible recovery ability, maybe from getting bad sleep or some such. The idea is you rest long enough so that your next workout is as intense as possible, if your last workout limited your current workout, then you've started overtraining. If you're not practically bursting with energy for the workout going in, then you're not ready.

[@dougm659]

Hard to believe that Mike achieved a physique as good, if not better, than Arnold but spent only a fraction of the time in the gym! Anyone with a busy schedule who also wants great results must follow Mike’s HD approach!

[@bakihanma72]

Not true, he has an incrédible body already before he discovered heavy duty

[@IulknPdshb]

Erm I don't think he used this solely to compete.

[@davidmurphy3581]

Thanks for these videos John! It's made it Mike so much more accessible and without them I likely wouldn't have started training this way. I've been lifting for a couple of years already and its so clear to me that I was overtraining before now that I'm consistently getting stronger just training upper and lower body every 8 days. The gains from low frequency HIT are insane!

[@HEAVYDUTYCOLLEGE]

You’re very welcome, David. I am glad you are enjoying the content.

[@roger8794]

best training I am natural and was able to increase my strength extremely thanks to mike mentzer 😊💪

[@prathamjitsingh905]

Excited for this

[@pauldickinson7506]

It works. End of. Iv trained this way for 6 months and gone from 13st 4 to 15st 5 and lean. Im yet to hear anyone that trains like this say it doesnt work

[@bac3276]

Hello, I am currently doing this program with 1 day rest inbetween workout and the weekends of. I am happy with the progress i made, the workout take between 30 and 60 minutes depending on the amount of people in the gym. I noticed that i got stronger with 1 or 2 reps on very exercise every week. My lateral raises went from 6 reps with 10kg to 8 reps with 10 kg in 3 weeks ( for lateral raises that is very good progress). I would recommand this prograam if you dont have that much time to train or not getting any results from your current program. Have a great day😊

[@v3ryJuicy]

This guy is my idol now, I straight away shifted my training routine to once every 4 days :D

[@Scriminsaneee]

He said every 2-3 days not 4

[@Heliox98YT]

@@Scriminsaneee maybe he is doing full body. you can apply this principles multiple ways. I personally doubt training your legs only once every 8 days is really optimal, so i would apply the principles in a different split.

[@Bummfartz]

@@Heliox98YT try it

[@attilamak2669]

@Scriminsaneee The number of rest-days between workouts can vary depending on the individual. A newbie starting with zero training experience can gain well with 2-3 rest-days. Someone who already lifts heavy requires more time to recover. It can sometimes take 3-4 days just to recover, let alone to start the adaptive response of growing the muscle. The more days of rest the better your gains will be. Trust the process. I started training this way a month ago with 4-6 days of rest in between each workout. The gains are amazing!

[@montepr803]

This sounds so inconceivable, I can't believe it could possibly work. I wanna try it but my brain doesn't let me believe it and move forward with the program. I'm going to start over on Monday with this method and give it a solid 8 weeks and see what happens.

[@iang8169]

Dont think that you can say, do a bench press set to failure without warmup sets ,. Unless you are a beginner and only using one or 2,10 pound plates you cant just go right to your max weight and take it all the way to failure without warm up sets . Eg a guy whose max bench press set is,225 pounds will do a warm up set at 135 ,and then a warm up set at 185 before going all out at 225. Now im 62 and a lot weaker now and my max bench press set is only 145, so i warm up at just the bar ( 45 pounds ) , then another set at 95 pounds and then go to the all out failure set at 145.

[@filipnajev8449]

You will be amazed if you do it correctly. Just make sure you have at least 3 day between workouts.

[@iang8169]

@Filip Najev true but these posters who post mikes interviews do him a diservice by not including him speaking about warm up sets . If you do say 8 reps at 225 flat bench , you absolutely can't just do a set of pec dec flys and thensuper set that with 225 on the flat bench cold ,youll tear your shoulders. A lot of people think that after listening to mike talk on KZbin that they dont have to do warm sets ,but you have to , like one warm up set at 135 ,then another warm up set at 185 ,and then and only then do the superset of flys and then a 225 flat bench press .

[@montepr803]

@@iang8169 Where can I find his complete explanation to his method? Is there a video of him speaking about everything involved set by set including warmup? I want to give this an honest go and need all the info I can get.

[@filipnajev8449]

@@iang8169 of course you have to warm up, but don't turn your warmup into a workout

[@ronmexico79]

This is the video ive been looking for. Thank you!

[@HEAVYDUTYCOLLEGE]

You’re welcome.

[@Rambo4President]

started again with HIT after stopping it for a while because of the opinions of other, although I was the strongest and heaviest with HIT. your muscles are sore, but the soreness gets deeper. it’s hard to explain but it feels more right than volume training.

[@Sb631flex]

“The harder, the more intensely that a muscle is made to contract the greater the growth stimulus.“ MM Let that one sink in. Don’t get so driven by the weight, be driven by the progression to failure and getting beyond. I train alone so I have to incorporate intensifiers like rest pause or drops. I’ve been really loving static holds when I’ve been stuck for a couple weeks.

[@devansh._.69]

Please elaborate static hold. Been stuck on 25kg incline db press since last two weeks

[@Sb631flex]

@@devansh._.69so take your failure weight of 10-12 reps. Once you’ve failed add like 30% rep it, fail, then static hold it for 10-15 seconds until failure. 1-2 times of this on a selected machine exercise should instigate the neural and metabolic processes for desired change ie strength. Remember strength precedes growth. You don’t get bigger without getting stronger first. When you plateau this just simply means you’re either not allowing recovery to take place or you’re not instituting enough stimulus to enforce adaptation to occur. But this also doesn’t mean you herk and jerk your way to additional reps it simply means documenting your failure weight with strict form using steady smooth 3-4 seconds cadence eccentric concentric no pauses at top or bottom. Then carefully add a percentage or weight to the movement. Quickly but smoothly hit failure. Then static hold. This is extremely damaging to both the muscles, connective tissues and systemic neural pathways so recovery is key. Intensifiers like static holds are extremely taxing on the body. So use with discretion and caution. And look, progressive resistance exercise should be used in phases. Like 8 weeks of this. Rest recover for 8 weeks. Document everything. Use a new baseline of resistance weight from the previous cycle, hopefully 10-15% more, do 2-3 sets don’t fail use a steady resistance weight. Then after resting get after it again. This will save you from injury let me tell you. I used to be balls to the wall, failure all the time because you don’t grow if you don’t fail mentality, get cranked on caffeine and 5-6 days a week of this for 35 years. It’s not healthy nor conducive to longevity. I love lifting and it’s taken me till I’m 49 to finally slow down, pause and listen to my body which is kinda beat now. Feel like an old football player getting out of bed in the morning sore all over beat up. Need stem cell treatments now. Anyway this is my rant. Hope it helps someone today. 💪🏻👍🏻

[@devansh._.69]

@@Sb631flex thank you so much, really appreciate it🙏. I'll give this a go and let you know how it goes

[@Sehaj.boparai97]

I started this program today. I feel different already. The overall energy is not exhausted but the muscles feel sore. I’ll see the results after a week or two. 3x a week you enjoy your workouts and look forward towards them. Sending love and blessings whoever shared this information. Edit: These workouts are brutal✨

[@Insp.CountMortisWinshipKlaw]

I've been doing it for 10 months, can't believe what is happening and I eat only raw fruit. Currently squatting 264lbs x 10 and benching 172lbs x10 and I weigh 150lbs

[@jackbeckett2838]

@@Insp.CountMortisWinshipKlaw You're growing with 10-20g protein per day?

[@edtheangler4930]

What is your exact program? Im new to this

[@mrphil3879]

I tried I say tried to do this last summer and after a few weeks was burned out and it took ages to return to feeling good Absolutely knackered

[@Insp.CountMortisWinshipKlaw]

@@jackbeckett2838 Its amino acids you need and there is plenty in fruits and veg.

[@vanpaul147]

Just did my first day of only Two sets of heavy duty upper body. Felt that old weak dizzy feeling aftwards... Haven't had that feeling since I first started at full body 5 days per week. 4 days off now then some different upper body with some lower work ✅

[@DOVAK11NG]

Day one for me starts today , been of gym for 3months so I’m back can’t wait! Thanks for uploading this 🔥🔥

[@weeb1809]

did u see any difference

[@IamAnKYy]

Did you see any results bro ?

[@oliround]

John, I've been following this program as strict as possible and I'm going to continue doing so for a year and I'm going to track all of my progress and I'm going to do it naturally and I'm going to keep you posted the whole way. I love you and thank you for creating this channel and for continuing the legacy and the knowledge

[@oliround]

P.s. I'm on week number two right now out of 52 weeks for this experiment

[@HEAVYDUTYCOLLEGE]

Sounds great. Just remember, as Mike said, genetics will be the prime determinant of muscular progress. That being said, a rational training program (and well-balanced diet) will help you realize your genetic potential whatever it happens to be. Best of luck with your training and look forward to your updates.

[@fakes1mp799]

​@@oliroundplease let me know i wanna try this too

[@oliround]

@@fakes1mp799 on week 3. 49 more weeks to go. I Will update you

[@11valdano]

Can you track it on a spreadsheet? That would be great

[@geraldmcgaughey5323]

Simply excellent 👌 John.

[@dropas4136]

Trained since late 1991.7 to 17 reps have been the way for me

[@theepicbellendoftomorrow4703]

17 REPS?!!? That’s fucking mental.

[@Masterclass88801]

@@theepicbellendoftomorrow4703 Not really. Reps changing is beneficial. 30-50+ at times for ultimate burn after a dropset, but it's usually within 6-12 reps

[@Night-uq4vu]

​@@Masterclass88801 anything above 12 reps on a set is junk volume

[@OurTimeIsOut]

I am happy with the gains I am making. Not my first time doing this. Finished the second leg day and will be increasing the weight on leg day because I am in the 12-15 rep range. Also lost 7 lbs in 2 1/2 weeks.

[@scorchrp6871]

If I'm not mistaken Mike later on had a theory that maybe forced reps, static holds and negatives weren't necessary; though adding them at random certainly didn't hurt. To at least go to positive failure was enough to grow stronger.

[@TheKing-vv9oh]

he has said in some videos that he preferred machines because the negative portion of the rep is the last part of the rep before the weight can be racked. if no more concentric phase could be applied then he would do a longer negative at the last rep to squeeze out as much muscle fatigue as possible

[@Matheus-zm8om]

​@@TheKing-vv9oh👏🏻👏🏻👏🏻

[@thehacker4771]

no, he said they were the most important effective aspect of a rep, too effective and intense in fact that you should not do them on every set of every workout

[@Bl4zik3n]

from what i personally noticed is that warmups impair my 1 set to failure. when i don't warm up i can get a better 1 set in with more weight and a greater pump say for like the dips, today did 8 reps weighted. got the best chest pump. i don't even do them for chest.

[@rohitgeorge8879]

Another gem 💎

[@roadstar499]

I use my home smith machine for leg press...hits quads incredibly...feels as good as old vertcal leg press that i used in the 70s...plus unlike squats you can spot yourself if needed.

[@dangerdavefreestyle]

I have experimented alot and 15-20 rep is where i like to be.

[@ginoperez5728]

Nice to see Mike Mentzer and boyer Coe, boyer Coe on seated side lateral machine, back in the 70s early 80s they had great physic bodybuilders, like robbed Robinson, Danny padilla, Ken waller,Samir banoute, Lou ferrigno,Dennis ternerino,Chris Dickerson, Tom platz,Albert beckles,just to name a few,great time in bodybuilding!

[@therealforestelf]

exciting! I've been in love with high frequency training and a lot of junk volume to make my joints feel good but I like the idea of pushing intensity with very well detailed volume and really using up all the energy you have and then not train and rest for a longer period of time so your quality and intensity when you enter the gym is always as high as possible. inspiring!

[@BLS1976PACHAPTER]

I have started to implement this philosophy where one warm up one heavy for me working set with a slightly higher rep range 8 to 13 using rest pause on my upper lower push pull total body training. I will increase the volume slightly when I switch to a 3 day split but still keeping the same format one working set to failure and throw in some super sets. I feel so much better after my workouts

[@toxichammertoe8696]

Basically straining the muscle to failure, techniques, and PROPER rest, is essential for gains

[@The_Honcho]

I accidentally found out about H.I.T. when my normal dumbbell weights were all taken and I nearly blew my arms up stepping up weight. Came back after a week holiday break (high calorie dinners!) and noticed a strength increase I never saw with volume training. Been reading your book and watching these videos ever since!

[@BigstickNick]

What's the book?

[@The_Honcho]

@@BigstickNick High intensity training the Mike Mentzer way

[@cpowell4227]

Anyway you can explain your rep . Are you going straight to failure with one set ?

[@The_Honcho]

@@cpowell4227nah, I do two warmup sets of like 10 reps. Light, then medium weight and then my failure set.

[@hussainnabi1232]

Absolutley spot on anyone who sez this doesnt work isnt hitting it intensly enough im nearly 60 now been at this years high intensity 1 day on2 off ect im one of biggest in gym and one of strongest mike is a genius most people who scoff at this and say its not enough dont understand or do real high intensity they only think they do

[@dougm659]

I turn 60 next month and haven’t been in the gym for a couple of years…seems to me that Mike’s approach has to be the best as I don’t have the desire or energy to be working out 5 days a week to stay in shape, in fact, that would probably be counterproductive! What do you think?

[@hussainnabi1232]

@@dougm659 absolutely at our age energy and tiredness is what limites us ive found anything over half hr kills me cant do volume or next day want to sleep to.much short intense is way to go take as many days off as needed one or 2 hard sets per mucsle example after good warm up 2hard sets chest 2 shoulders which may be one press one lateral 2 hard sets tris leave gym 2 days off then back and bis same idea 2 off then legs 2 sets quads one set hams 1 set calfs hope this helps

[@seanscarbrough3471]

After a little more than a week of training this 100% my reps per set have increased about 25%, and this is only my fourth workout!

[@LudwigSingh]

Mike had the most iconic body building physique ever

[@joltinl937]

If you guys want to know if this works, it does. I increased my bench by 30 lbs in a month by doing this

[@SA33YPANDA]

Best progress I've made is from a workout every 4th day 💪 amazing!

[@LockingDevice]

Your information must be derived from Mentzer’s later interview in 1999.

[@HaMashiachSaves]

I’m similar. My work life prohibits weekday training, so I’m currently doing half my body on Saturday and the other half on Sunday. I’m still growing bigger and stronger, and I’m 52 😃

[@mjc3502]

I have never worked out more that 3x a week. One week some body parts get 2x a week the next week only 1x for each body part for recovery. I'm 50yrs and have almost 19" arms natural.

[@steelphantom9105]

@@HaMashiachSaves Can you share your actual program with us?

[@HaMashiachSaves]

@@steelphantom9105 Sure. Saturday is chest / back / shoulders. Sunday is hamstrings / quads / calves / biceps / triceps. I do 2 warm-up sets for each exercise, with the second set being heavier for maybe 10-12 reps, as opposed to 15-20 reps for the first set. Then I do 1 set to absolute failure. So, for example, once I’ve just about managed to force out the 8th rep on the incline chest press machine, I lower the weight as slowly as physically possible. My pecs are pleading with me to just let go. My workouts take about 45-60 minutes because I am a believer in waiting 2-3 minutes between sets. More recovery means heavier weight. We are not in this for endurance. I ache all over until Wednesday / Thursday too. I have a sedentary job, so I have the luxury of not taxing my body during the week whilst I’m drip-feeding it protein 😃

[@jeffreybabino8161]

Hi great video i knew what heavy duty was i never saw anyone doing this workout i used to have a few workout books thay would explain briefly about it but not in detail 💪

[@caseyrobinette805]

The Routine. 1️⃣ Chest and back 1. Pec deck (6-10) failure Superset 2. Close grip Incline smith (6-10) failure Back 1. Close grip palms up pull downs (8-10) 2. Bent over barbell rows (6-8) 2️⃣ Delts and arms Delts 1. Dumbbell lateral raise (6-10) 2. Reverse pec deck (6-10) Arms 1. Straight bar Barbell curls (6-10) 2. Tricep press down (6-10) superset 3. Dips (3-5) 3️⃣ Legs 1. Leg extensions (10-15) superset 2. Laying down Leg press (8-15) 3. Leg curls (10-12) 4. Standing calf raises (12-20)

[@caseyrobinette805]

Forgot to add shrugs on back day…

[@christopheradkins4024]

How many sets

[@caseyrobinette805]

@@christopheradkins4024 1 set to failure.

[@jonhenson5450]

​@@christopheradkins4024 r u Stephens brother Chris?

[@caseyrobinette805]

@@JohnDoe-xi4il no 3 separate days.

[@Justforfun-ek7et]

Just did workout #1 today. The chin ups and deadlift felt the best, I’m not sure how I feel about the chest. I was able to do the DB fly and run over and hit the incline bench, barely made it back up on the 3rd rep and definitely at failure but I have zero pump. Is this normal? I have to see if I’m stronger next time. I bought the book and it suggests in the book to take 4-7 days off, should I do every 3 days to start sand give more time if I do t see any gains? I’d love to hear from the community here, any thought y’all have in open to learn. Thanks very much to everyone.

[@manna6147]

Guys it works. Do it.

[@skinwolf]

Mike Mentzer, the one and only first ever science based body builder!! 🫡 The industry is barely now figuring out what he had figured out decades ago! Joe Weider and others did I hit job on Mikes work to keep him down! It’s a crying shame Mike never got the recognition he deserved!

[@kam_1027]

Just started my second cycle (week2) and went up in reps and weight. Not only did I notice gains but my wife did as well! So yeah, Mike’s philosophy is accurate

[@Russellviews]

Yea... I like when my wife notices...thats why I do it :)

[@nvn__]

Pure gold 🪙

[@pingoleonfernandez7638]

This is gold

[@keendeesjarlais3636]

only mike could get away wearing, a blazer, cargo shorts and sneakers-- we love you dude rip

[@Bløødstørm4]

Found this guy on tiktok listened to hit podcasts ive just jotted down this program and its starting next monday

[@jessicaandtrains7768]

It's funny. I currently go twice a week to the gym. One guy said to me. You can't get big doing that. I've always been aware of the growth that takes place during rest for around 48 to 72 hours.

[@loveisthething]

Me too. Back and shoulders on Wednesday, chest and arms on Sunday. Once a month legs. I'm 53 never looked better, felt better and I'm stronger than ever. For chest I only do two exercises. Dumbbell press and flies. I put everything i got into these two exercises. Shoulders max 3 exercises, back 3 as well. Legs 3 exercises

[@Fight_Fit_Nation]

OMG, I did day 1 today and i really felt it on the back/shrugs part of the workout. My grip was becoming weak so fast by the time I got to shrugs and my forearms were so hard and tight. Not to mention that I got small hands😅...it freaking sucked, BUT it felt freaking awesome.

[@Randallsixx13]

Thank you for posting this. Stellar program!

[@HEAVYDUTYCOLLEGE]

You're welcome.

[@schwetang]

Wish I'd found this 20 years ago when I began my lifting journey.

[@normellow]

Excellent video 👍

[@MattCantu76]

I can see all the guys in the gym looking at me only doing one set. It's obvious, cause I'm done and moving on to the next machine. Judging, scoffing quietly, but when they see me go all out to failure and static hold heavy weight sweating and dying inside.....their countenance changes instantly. No more funny looks, just respect. It's comical to see. Happens every time. I don't care, I'm doing exactly what Mentzer taught and getting stronger and ripped!!

[@troylanwhittingham6720]

I’m gonna try this starting today

[@TurkumCaliskanim]

This is Gold!

[@sheldoncooper8199]

Dorian Yates learned from Mike Mentzer nothing more needs to be said.

[@raj_from_yt]

6:12 FRR man tricep push down makes my abs sore FR

[@lampario2862]

Here's the routine for you to screenshot, I didn't see it in a comment or in the description but maybe I missed it: WORKOUT 1: CHEST & BACK * Flat bench dumbbell flies OR pec deck IMMEDIATELY INTO close-grip incline smith machine press. Hands slightly closer than shoulder-width, but keep your elbows flared out wide, towards your ears. * Close-grip palms-up pull downs * Bent over barbell rows ideally, OR seated machine rows OR one-arm dumbbell rows * Shrugs (machine if available) OR dumbbells OR barbell WORKOUT 2: SHOULDERS & ARMS * Dumbbell lateral raises OR machine shoulder laterals. Note: keep elbows pulled far back. * Pec deck in reverse. Note: put triceps against the pads to target rear delt. * Straight bar barbell curls * Tricep press-downs SUPERSET with dips WORKOUT 3: LEGS * Leg extensions SUPERSET with leg presses * Leg curls * Calf raises

[@HEAVYDUTYCOLLEGE]

Much appreciated. Thank you.

[@lbc38]

Thanks bro

[@yassand]

1 set per each exercise 6-10 reps until failure?

[@lampario2862]

@@yassand I didn't include info from the second half of the video, but yeah. Warm up the muscle groups accordingly, then one set until absolute failure, preferably incorporating Metzer's other lifting principles. I'm no expert, I'm just repeating what he says - but in one of his books, on the topic of "what is failure," he mentions the three ways a muscle needs to be worked (doing the rep, then static holds, then long negatives). Metzer's advice seems to slightly vary throughout his journey of learning/teaching fitness, so it can be mildly conflicting, but no big deal. One consistent thing is just to get that muscle screaming. Try to hit a weight that you hit failure at 6-10 reps, but it's alright if you misjudge. Keep the intensity and finish. Godspeed to us, lol. See you guys on the other side

[@yassand]

@@lampario2862 Thanks so much.

[@mikequiroz1883]

Hey John, I love the channel! I noticed there are two training programs on this channel, this one and the one where he goes Chest & Back, Legs, Arms, Legs, which do you think is better?

[@HEAVYDUTYCOLLEGE]

Glad you like the channel. It depends on your genetic tolerance to training. Some do well training on every third day (like this program), using only three workouts. Others do better by inserting the leg workout in between upper body workouts and spacing the training out to once every fourth day. As grow stronger, Mike recommended dropping the odd isolation exercise out and inserting extra rest days. But the workouts are simply suggestions, they’re not scratched in stone. Pick one, use it and make modifications as you progress.

[@ClassicPhysique27]

full body 3x every 70 hours 1 set to failure is working out great for me

[@P4Eight]

I prefer the modified routine, this one doesn't have enough rest days to recover fully. I need at least 7 days per body part, I'm usually sore for at least 3-4 days after each session

[@jasondouglas152]

I'm going to try this philosophy for 8 weeks starting mid June and see what happens

[@jamisonbernhardt3310]

I'm loving my two day rests. My joints feel amazing. I'm 38

[@dowhatyouwill]

@@jamisonbernhardt3310 Duuuude I'm 37 and I totally understand the joint thing! Good to know this HIT method is working for ya, makes me wanna try it too.

[@Han-nk3io]

@@dowhatyouwill try it you wouldnt lose anything.

[@user-ph4xw8nd9z]

One question, why do you do a total of two sets for chest and one more set for back?

[@Nutella-gn9uv]

I’m surprised I use to do 20 sets per week medium intensity now I do 5 sets per week extreme intensity and I see more result am talking about my legs

[@nakki3420]

So bro after a month how did it went ?

[@VREMEPLOV1]

@@nakki3420Well I did his heavy duty program, primarily because I hurt myself a lot because I used to overtrain. When I got hurt really bad- talking about my mid trapezius, I had to change something. His Heavy Duty training really hit hard, because I worked less days per week but with a different approach. Now, after about a month, I have to say that my legs got bigger and stronger. This program is incredible. Mentzer is incredible. Couldn’t believe I trained wrong for 7 years straight!

[@JohanFitFoodie]

Love the content, thanks for sharing! 🔥💪

[@kebbus8142]

Hey John.. I started the HIIT training and wondered- how important are the negative/holding parts of the workout? I never bothered too much about that since I focused on other plans and on the positive, but it seems to be important in the heavy duty training..if I focus on all 3 parts, I automatically become weaker or can do less on the positives, any tips how to do it best? How much of a physical difference will it make when I don’t focus on the negative and holding ? Thank you in advance like always

[@wintertime331]

The negatives are so important, however according to studies it’s because it causes the most damage, good for building muscle and strength, bad for damaging mitochondria, Meaning- that the concentric portion of the rep is the healthiest, the part that releases the most anabolic steroids ( testosterone, pregnenolone , dhea , ) Where as the negative portion of the rep releases more estrogen ( swelling ), which is good for pumps , but can really help with strength, Example - a number of years ago I was using negative and static holds on a smith machine to increase my strength on the bench press ( static holding 325 ) after roughly a month of this I was able to complete 2 sets of 405 lbs at 8 full reps ( on the smith machine with a spotter ), at a height of 6’1 and weight at 195 lbs . I was both shocked and pleased.

[@kebbus8142]

@@wintertime331 Thank you so much for the answer sir, I think I will try to implement it as good as possible :)

[@eliteman58]

​@wintertime331 I have been doing contracted holds on preacher with EZ curl bar and negative only on db concentration. The results are insane. Arms at 18" now. This high Intensity is serious stuff. People that want to add a second set. It's a waste of precious reserves and recovery There are so many better ways to increase Intensity instead of increasing volume.

[@wintertime331]

@@eliteman58 right? Fantastic ! Keep up the good work! 👍👍

[@MikeMentzerHD]

what can i do instead of shrugs? in this program? so close grip pulldown, barbell row and what another? how can i change shrugs?

[@marioq5533]

GOLD 💯👍

[@mikea1534]

If anyone wants info on this I’m going to start this starting April 2024 , I’ll post every now and then , comment to stay updated

[@junkyard-p1s]

☝️And if anyone is interested in his books ,there is some for sale on the mercari sellers app . Seller. Old School Training.....

[@nathanwasnthere]

It a interesting way to workout.. only doing one set just feels weird to me definitely if you only train that muscle once a week

[@mexdaman7945]

I’ve been going to the gym for maybe 6 months and didn’t know what the fuck I was doing. A month into this workout I can’t see much changes but I’ll tell you this I’m definitely stronger and have been able to progress with higher weights each go around

[@adrianvictor7705]

Have you been training like this anymore? Did you built more muscles?

[@mexdaman7945]

@@adrianvictor7705 nah bro I lost all my gains I stopped hitting the gym and hiting the bat

[@mexdaman7945]

@@adrianvictor7705 bar

[@darthdater9737]

I’m a noob. So many programs online my head is spinning. I’ve tried to start lifting several times but it always took me way longer to recover so I couldn’t follow any routine I chose consistently. Is something like this, or simply this right for me? As a beginner? Thanks

[@HEAVYDUTYCOLLEGE]

That’s a question that no one can answer, but you. You will have to try it as Mike recommends; that is, with a training logbook, so that you can record your weights, repetitions, sets, and days off in between workouts. Study what he recommends, and make the necessary adjustments as you go along. Mike’s program is not something that can be done by proxy. You’ll have to do it yourself.

[@darthdater9737]

@@HEAVYDUTYCOLLEGE thank you. I’ll put in the work. Think I just got paralysis through over analysis

[@HEAVYDUTYCOLLEGE]

@@darthdater9737 That’s not uncommon, and is one of the pitfalls of social media. Ultimately, most people will incline toward what seems reasonable to them. If you find Mike’s approach reasonable, then give it a shot. But Mike would be the first person to encourage you to think for yourself about it and come to your own conclusions. Taking anything that you see on this channel on faith would be a step in the right wrong direction.

[@realitywithmj4334]

"i can almost guarantee you with 100% certainty" classic line

[@joshanderson4408]

Do you just do one warmup set then one working set per exercise?

[@HEAVYDUTYCOLLEGE]

I believe Mike explains the warm-ups in the second half of the video.

[@theprodigalson4003]

Those weights behind him in the thumbnail are beautiful