MIKE MENTZER: THE "HEAVY DUTY" TRAINING SYSTEM

[@AlexxSt]

Oh no, new seminar.. Will have to watch it over ten times again 😂❤

[@iscream2232]

Yuuup 😆

[@kam_1027]

Can’t never get enough knowledge. Shoutout Heavy Duty College 🙌🏾

[@AlexxSt]

@gussstavo real jajaja

[@BenjaminLion]

​@gussstavobasado

[@ulfnordh1108]

Only 10 times...😊

[@cujopujato5681]

I had been strength training for 2 years and have on 2/20/24 just began Mr. Mentzer's recommendation after recovering from being a "more is better" routine. Here's to me believing in you, brother - R.I.P.

[@squeegepeegee692]

How's it going for you so far bro?

[@cujopujato5681]

@squeegepeegee692 I'm quite pleased. I've had results I've expected through volume but instead I've had it through less volume. I do go to failure but not beyond because I don't have a gym partner. I say the hardest part is eating less and staying out of the gym. I've eliminated aerobics and stretching. Though I have had muscle gain in a short time, I'm more impressed by strength gain. I'm not rapidly going up in weights in the gym but I have more stamina and strength in everyday life exceeding what I've gained in 2 years. I'm sticking with it and seeing how far I can get before plateau

[@Mr.HeavyDuty]

I listened to interviews more than 20 times,I became obsessed 😅

[@sergiura401]

same here , don t listen to music , mm interviews are my pre workout xD

[@jedi4049]

@@sergiura401 I listen the the Bible while working out

[@futureskipper4616]

Totally agree with Mike's last point.. Don't be afraid to take an extra rest day (or two), especially when the weights you are lifting get heavier and heavier. I've made some of the best progress by only training once every 3 to 5 days. Also nothing wrong with taking an entire week off every 2 months or so, in fact I always come back stronger and it works wonders mentally as well.

[@strong2923]

Absolutely right. I'll tell you a story from personal experience. Our gym is closed on Sunday, so I decided that I would train on Mondays and Fridays. The initial progress was quite significant. But after a few weeks, I began to notice that during Monday’s workouts, the strength gains in some exercises almost stopped growing. At the same time, the results continued to grow during training on Friday. I seriously doubted it, but still made the decision that I would always rest between workouts for at least 96 hours, and when the workout fell on Sunday, I would come to the gym not on Saturday, but on Monday. The results were stunning! During those workouts that took place on Monday after a forced 120 hours of rest, I felt extraordinary freshness in my body and a significant increase in strength results! There are several conclusions. Firstly, 72 hours is absolutely not enough for recovery and the initial progress begins to slip quite quickly. Secondly, you shouldn’t be afraid to take an extra day of rest, even beyond 96 hours. If you honestly reach absolute muscle failure in each exercise, then an additional 1-2 days of rest added from time to time will only give an increase. And this statement is confirmed by my training diary.

[@futureskipper4616]

@@strong2923 👍

[@Carolinaskymaclean]

Thank you for continuing these uploads. Mikes methods mean more to me as time goes on. It takes time to fully unpack these ideas to fully use them. Well for me. Thanks godbless

[@ShaneJBurke1]

I love Mike Mentzer so much! Such an inspiration and legend in my opinion 💪 ❤️

[@phd8155]

Amazing it's just amazing ....God bless you mike I hope you are fine up there...

[@shrimpman8422]

really appreciate you sharing Mikes knowledge and experience.

[@strong2923]

As far as I understand, this is an earlier training program recommended by Mike Mentzer. In more recent recommendations, he acknowledges the fallacy of the previous recommended frequency of training after 72 hours and recommends training after 96 hours (if a workout is on Monday, then the next one is on Friday, and then the next one on Tuesday). Also in the revised program, changes were made to the number of exercises: leg curls for the hamstrings were removed, bent-over barbell rows were removed, and deadlifts were added.

[@HEAVYDUTYCOLLEGE]

What you say is true. However, he didn’t say that training every 72 hours was fallacious; rather, he indicated that some were able to tolerate that frequency and others weren’t. As more time passed, he found that enough people were unable to tolerate that frequency that he moved the markers to training once every four days.

[@strong2923]

@gussstavo The question is clear. If you want to increase strength and muscle mass, but your priority sport is boxing and you cannot reduce the frequency of boxing training (which, as you yourself say, takes place 3 times a week and is very grueling), then I would advise you to train with iron no more than once a week. This is the only way to try to gain increased strength and muscle mass. The body's regenerative resources are not limitless. Therefore, if your strength and mass do not increase from one workout per week, then you should not increase the frequency of training, but reduce it even more (train once every 8 or 9 days).

[@strong2923]

@gussstavo The training should be: 1. Intense 2. Brief 3. Infrequent These three rules must be strictly followed. In practice this means this: 1. Each working approach should be performed to absolute muscle failure. 2. You can’t train for too long. Even with a thorough warm-up, your workout should never exceed 1 hour (ideally 40-50 minutes). You can’t do too many exercises in one workout (3-5 exercises, no more). 3. It is necessary to give enough days for recovery. A minimum of 96 hours must pass between training with failure sets. This is connected not only with the restoration of muscles, but also of the nervous system, which experiences enormous stress from approaches to failure.

[@strong2923]

@gussstavo Regarding the specific program, I think you should use Mike Mentzer's Program II. You should train on it once 6-7 days (to begin with), not more often. This is necessary because 3 boxing workouts per week takes a huge amount of energy, and energy, among other things, is needed for muscle recovery and growth. Workout A: 1. Squats (alternate periodically with leg presses). 2. Pulldown with a narrow reverse grip. 3. Dips. Workout B: 1. Deadlift (alternate periodically with shrugs). 2. Press from behind the head. 3. Standing calf raise. Alternate workouts A and B. For example, if this week on Saturday (for example) you do program A, then next Saturday you do program B. Judge the effectiveness of your training only by the increase in weight or the number of repetitions in the main approach.

[@strong2923]

@@HEAVYDUTYCOLLEGE Perhaps this is due to the so-called language barrier. My native language is Russian, so when translating from English into Russian and back, sometimes there is some distortion of the meaning. A quote from Mike Mentzer regarding training frequency goes like this: One of my mistakes was that, guided by the principle of less, the better, I did not fully understand what less was. I offered my wards a rest interval of 72 hours, considering it critical in terms of decompensation. Even my mind did not want to agree that even rarer training could give much better results.

[@joewar-booker5485]

Thank you for sharing these great documents. Mike Mentzer has always been an inspiration for mind and body, in my specific case it was a photo of him that prompted me to go to the gym a long time ago. Personally, I consider that Mike Mentzer has one of the rockiest and most balanced bodies of the golden era. I have always admired his work, his achievements and his strong personality.

[@positivp]

This is really good. I’ve been training 25years and I am going to give this a go!

[@squeegepeegee692]

How's it been going for you? Did you go back to your old routine?

[@badmyse1]

So logical. Streamlined like a Blackbird SR 71.

[@DarkoFitCoach]

I alwaya trained arnold style and since 2 weeks ago switched to HIT

[@adeyusron9232]

3 weeks heavy duty training, feel strong & growth 😎

[@maherabdalla]

really bro?? how long have you been doing it?

[@adeyusron9232]

@@maherabdalla really bro, only 3 weeks, my gains faster than 3 months of push pull leg

[@maherabdalla]

@@adeyusron9232aight thanks man I will try it out with a friend.

[@parallelDS]

Thank you so much!!!

[@SeanPeace]

My one question would be after two months or so of continual progress should I begin to add abdominal training? And if so should I implement it on a rest day or after a workout?

[@hofsoey5122]

He said that abdominal training is uneccesary

[@hightechhunk]

@@hofsoey5122I hadn’t heard that, how would one gain abdominal size/definition?

[@redandblack1911]

Is this the go to video for those wanting to learn about the heavy duty program?

[@HEAVYDUTYCOLLEGE]

It’s one of them. I believe there are over 500 videos on this page featuring Mike explaining his system and philosophy.

[@JoseRamirez-ql1on]

This is what is in his original book Heavy Duty of atleast it seems to be. John do you have Heavy Duty 2 by any chance, copies?

[@HEAVYDUTYCOLLEGE]

I do not unfortunately. Only my own copy.

[@jewell8346]

I assume a female can do this type of training as well? What if I don’t have a spotter? Is there a beginners manual somewhere lol I need help.

[@Thenewworldmaga]

Just do it

[@HEAVYDUTYCOLLEGE]

Yes, the program works for everybody. If you just take each exercise to a point of positive failure, you won’t need a spotter. Just exercise particular caution on exercises that can get heavy, such as leg presses.

[@jewell8346]

@@HEAVYDUTYCOLLEGE thank you for your help! Wish there was a network of trainers that specialize in this, so I could find one in my area just to get me started.

[@jewell8346]

@@Thenewworldmaga I did today but I am unsure if I am using the right amount of weight or holding it long enough

[@Thenewworldmaga]

@@jewell8346 don't hold for too long don't think too much about weights , you have to feel it. First day is just a discovery of your strength and what you capable off. train intensively each set fight for your life

[@grigorispapageorgiou617]

Tempo for positive and negative;;;

[@HEAVYDUTYCOLLEGE]

4 seconds lifting, 2 seconds holding (where applicable) and 4 seconds lowering.

[@grigorispapageorgiou617]

@HEAVYDUTYCOLLEGE Thank you so much, how Cai I go to original rest pause set;;;

[@thedadgeek4793]

Yes another video I needed homework 🪵🪓💪🏾💪🏾