MIKE MENTZER: THE IDEAL ROUTINE (UPDATED)

To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com...
In this video, Mike Mentzer explains the reasoning that went into creating his ideal routine, in addition to describing the Ideal (or baseline) workout. I posted a video about this a few months ago, but I see now I should’ve added some of the explanatory material that Mike had provided ,so that there was less confusion. This was the final version of Mike’s Ideal Routine as outlined in his book “Heavy Duty II: mind and body.”
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4...
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua...
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4...

[@user-is4jf8yr4z]

"Why not build a 20 inch arm first, then worry about the details." Legendary!

[@luizeduardotoledo6529]

- You cant define what was't growth yet... That is the most, basic concept about physiology, and the best thing I have heard for years. Mike is totally right and demand a deep respect!

[@thegreatestmantoevrwlkthep9986]

Cause you just wasted all that time when you could have done both from the start

[@BXRSVRK]

@@user-is4jf8yr4z in my head 24 7...

[@joeimbesi99]

Mentzer must NEVER be forgotten.His techniques work for me even in late 50s

[@21Pescatore]

@eatshit-wu5xh He's telling you exactly what to do step by step.

[@Starbreaker2012]

60s

[@thatguy1860]

49, never been stronger. Not on hormones and I had to buy a steel shank to hang extra weights on all the stacks. MM was a genius.

[@1manforequality]

@@thatguy1860 lucky fellow

[@1manforequality]

@@thatguy1860 lucky fellow

[@ahmedsultani3028]

Mentzer's method is the antidote for ego lifting. RIP legend.

[@colewastank]

He addressed that by instructing and showing how slow and controlled the weight should be handled

[@2hugebros241]

I’ve been following this HIT training for half a year and let me tell you after each workout you are wiped out!!!!!!! Don’t let this short workouts deceive you. It’s brutal

[@joshuahardeway]

Does he say anything about cardio? Should I run on my 96 hour recovery?

[@anku6793]

My mind is just blown right now... This is unlike any other workout advice i have ever heard

[@Brandon-x8e]

I intuitively did similar workouts when I was 19 and went from benching 90lbs to 230lbs in 3 months. I recently started listening to a personal trainer and I've hit a plateau and I assumed it was just because I'm not 19 anymore, but I'm trying this again. It just felt right.

[@MWE1]

We on the same page 😂

[@mannnyfletcher]

⁠@@Brandon-x8eim 19, 122 lb. today is april 1st 2024. im starting 80 lb bench press. i am going to use this method. ill be back in 3 months💪🏼 also started eating more as i am kinda skinny right now. lets get these gains🔥

[@jkhpbrn]

​@@joshpar9402 can you point me towards proof, please?

[@takumifujiwara3066]

Exactly bro you don't hear anything like that from any person in this day! All they say do 4 sets train 5 to 6 times a week increase the weight in each set. I wrote everything down and from today ill go to the gym tomorrow because today is closed ill warm up the next 2 days Sunday the gym also close. And ill start the real training on monday

[@FightcadeMatchups]

-Less time at the gym -More time to chill -Feeling stronger -Seeing amazing results

[@niltomega2978]

Same. Its really a game changer for me

[@junaidlabaso]

Win win situation fr

[@julienofitness]

-More time and energy to be productive with other things

[@silverbackaudio643]

What about weight loss?

[@silverbackaudio643]

How do we isolate different muscle within a large muscle group?

[@cyborg1275]

I OWE My NEW Biceps To the Advice of Mike Mentzer... I Am very Satisfied and ever increasing in happiness about it. REAL TALK... Long Live the Teacher! 🏋️❤️

[@eritathechyld9843]

This shit workssssss! Tried it for 3 months. This man is AMAZING.

[@dextermorgan7764]

how was your progress ?

[@ch0sy791]

Did you train every fifth day or fourth day

[@Mattn2552]

How was your progress?

[@R32KLR]

25:16 Day 1: Chest & Back 28:10 Day 2: Legs 28:44 Day 3: Delts 30:17 Day 3: Arms 32:11 Day 4: Legs

[@blakeslide6919]

Thank you!

[@PowBro]

Thanks

[@ssslayer]

20:21 Day1. Rest all follows in similar sequence

[@opnognego5685]

Mentzer recommends to rest for recovery between workouts - upto 24 to 48 hours atleast

[@danlop_2023]

dia de por medio sin hacer nada y al día 4 a 7 volver a entrenar el mismo musculo

[@MultiKnova]

When Mike speaks, I listen. GOAT.

[@Mr.LeoAdam]

I am just starting my dream of bodybuilding. I want to be professional. Mike Mentzer is lighting my road ahead.

[@gguninstall7491]

this is not for beginners u might want to start with regular 12 sets a workout routine 😅

[@gabrielpardo9842]

​@@gguninstall7491what would the beginner routine be?

[@ItsIzy]

i like this nigga mike man. im so busy with work i dont have time to go to gym 6 days a week its way to draining for me and im always left sore. starting tm will be my first day starting the mike way of working out with chest and back first. i will update my journey back in this comment section. i think it will work for me i see others in the comments saying it works for them so why not.

[@LivingstonAvesFinest]

Hope you still getting it in bro 🤛🏽

[@lewuisvuitton3731]

Anyone skeptical about implementing this should absolutely do it . The proof is in the pudding, you will get bigger & stronger every workout in terms of volume & strength. Don’t knock it before you try it. I’ve been in a cut for 3 months using this program & I am still building muscle & strength. It is the holy grail of workout routines. Lose your egos & accept that 3 x 12 is a widely accepted fallacy & when training at the intensity that Mike Mentzer preaches, 1 set will be more than enough. You simply cannot push to absolute failure for more than 1 set, otherwise it wouldn’t be true failure..

[@SamelyFit]

agree but disagree, 1 set is simply not enough. I'd say 2 is perfect. Because lets say you do 2-3 exercises for chest per week with only 1 set per exercise. You would do 2-3 sets per week to absolute failure, wich is good but not enough. 6-9 sets is better, it has been proved by many studies.

[@mediaisthevirus]

​@@SamelyFitif more is better than why not do 20? I was losing gains by using the 6-9 method. I started gaining again with 1 set maximum effort. Proof is in the pudding

[@Finn959]

But you still warm up before going all out so it’s not that different. Just less volume

[@theaspiecoach5934]

You are not building muscle in a cut unless severely obese. DXA scans have proven this is literally non-existent outside of severe surplus fat reserves. Having more definition gives the illusion of being bigger, which is badass

[@diesel961]

Hey man any channel you recommend for nutrition? Im going to start his program in 2 weeks but I'm lost in the nutrition aspect

[@btach3562]

Mike Mentzer was a great person and one of the most knowledgeable bodybuilders ever!

[@fahimhaq11]

Mike Mentzer is very experienced and thorough, which is appreciated. Thanks.

[@whitecrane542]

I appreciate the advice that one should rest a week to two weeks because as soon as I took two weeks off from legs just to rest rather than gain strength because I came back thinking I was going to be weaker. This was SIMPLY NOT the case that happened. I not only increased in weight, I FINALLY broke through from my wall I hit and was able to safely control that weight on the leg press more slowly than before. Absolutely incredible! Believe it or not!

[@GLockman4711]

I am just beginning and studying this at age 49. Can’t wait to see where this takes me

[@Its_true_591]

Good luck man 🔥🙌🏼

[@patrickoconnor6514]

Any updates on progress?

[@reyesdelgado9172]

49 also .it does work !

[@mellh7547]

We Love you Mike so much, such a gentleman, genius and role model. My husband's and my life will never be the same and I see it all forming ❤

[@gang6009]

MENTZER BROTHERS The greatest to ever do it, may their souls be free. passed within two days of eachother may their love be free.

[@niltomega2978]

Everyone is different. Mike Mentzers method is the only method that has gotten me faster gains. The 2 main keys to Mentzer style HIT training is 1# Intensity. Lifting to failure or near failure is paramount toward successful muscle gains. 2# Length of recovery between gym visits. This varies for each person. . A good starting place is 3 days

[@Worstpersonsingular]

Mike mentzer was the man

[@doyschellekens7513]

These are gold, thanks for adding these.

[@doyschellekens7513]

Did I say gold?, no I spoke to soon.. platinum!

[@RevivedBeast184]

@@doyschellekens7513 🙌

[@RexCymru]

Feels like Mentzer's training philosophy is now properly challenging the (volume) status quo, and rightly so! Vindication from beyond the grave...

[@ASTRUM502]

Name one current Olympia competitor that promotes and uses the Mentzer approach? As well, name me one current Natural competitor that does?

[@RexCymru]

@@ASTRUM502 Brutus McIronclad and Chad Steel, respectively.

[@ASTRUM502]

@@RexCymru Never heard of them, looked up the 1st guy and nothing, the 2nd has a channel but was barely fit looking. Not good representation for the Mentzer method. Mike is my favorite bodybuilder but I'm not convinced his method is good.

[@RexCymru]

Yeh i just made the names up@@ASTRUM502

[@nospoontobend2656]

​@@ASTRUM502um....Dorian Yates

[@b_geranis]

Amazing editing, very useful for those who are just starting with the program

[@weedseeds5211]

His exercise selection was perfect.

[@tomkaufman3914]

In my opinion the greatest body builder of all time..

[@chonkyyy]

I gained 10 pounds of muscle in 6 months, this program changed my life, he was a genius. I thought i reached my natural peek rn im 80kg 6% bodyfat

[@_Rustodian]

Just curious, how did you ascertain you're at 6% body fat?

[@glennadamson9576]

We split into 2 groups, my friends did volume training, my friend George and I did heavy duty, after about 3 months we were bigger and stronger and when we took a few weeks off, we actually looked bigger, and stil felt and were stronger, you take out what you put in, our workout never lasted longer than 25min.

[@willingtolistentoyou]

On Warming Up for the 1 High Intensity Set: Mike Mentzer often used NASA analogies, so here's my take on the role of warming up in Heavy Duty Training. It is the necessary preparation, the prelaunch. As I am not a rocket scientist, this is what I've managed to put together, feel free to offer any refinement. 1. Hydraulic Power and Rocket Booster Check = Light Warm Up Set 2. Firing Chain is Armed = Medium Warm Up Set - 50 - 70% - is to prepare the body and mind and to solidify the core and fully engage the supporting structure and muscles, check form, and engage the mind muscle connection, but still not to begin the full firing. 3. Go for Main Engine Start = T-10,9,8....lift off = 1 working set to momentary failure.

[@HEAVYDUTYCOLLEGE]

An interesting take.

[@hollybanville474]

I do the same thing

[@tmarton133]

I'm going to return working out and will definitely try Mike's method! A while ago, I did an entirely other program based on old school methods mixed with Indian originated equipment and techniques. We worked out twice a week for 1,5hrs - including stretching in the end; days were Tuesday and Thursday -, I didn't follow any specific diet just made sure I get at least the recommended macros in, and roughly in 8 months for example in deadlift I went from 100kg to lifting 150kg. With progressive overloads for example I went from 30kg military press to 50kg. Many people underestimate the power of intensity and the power of RESTING. Looking forward to my results with Mike's method.

[@darkknight-xm5cj]

Routine starts at 18:24

[@javierescobar9176]

Hero

[@LudwigWan]

​@@javierescobar9176it worth watching the full video

[@tesha199]

This video explains how I built muscle and lost weight rapidly (in a healthy way), even though I was training for 10-15 minutes a day. My logic was that stressing the muscle hard will produce enough swelling so that 2nd set is absolutely unnecessary. My rest periods were decent as well (except legs). Now as a side note, daily stretching is a must... and a great habit to adopt

[@Allmfs_]

After trying mike mentzer training, I realized overtraining with too many exercises and volume can be dangerous such as injuries,joint pain neck and shoulder pain etc.

[@Mattn2552]

Gonna try this! Been looking for a better way to train since I recently stopped for 2 years.

[@cristiancosenza1848]

Makes so much sense. I will give it a chance for 3 months 1 full body workout per week for lets see how my body reacts

[@007-Bond]

HEAVY DUTY Mike Mentzer Plan NOTE: WARM UP AS LITTLE AS NECESSARY BUT SUFFICIENT ENOUGH TO BEGIN Day 1: CHEST & BACK Pec Deck or Dumbbell Flyes (6-10 Reps) Superset Smith Machine Incline Press (1-3 Reps) Close-Grip (Palms-Up) Pulldowns: (6-10 Reps) Deadlifts (5-8 Reps) REST: 96 HOURS Day 2: LEGS Leg Extensions Superset (8-15 Reps) Leg Press Standing Calf Raises (12-20 Reps) REST: 96 HOURS Day 3: DELTS & ARMS Dumbbell Laterals (6-10 Reps) Bent-Over Dumbbell Laterals or Reverse Pec Deck (6-10 Reps) Barbell Curls (6-10 Reps) Tricep Pressdowns or Lying French Presses (6-10 Reps) Superset Dips (3-5 Reps) REST: 96 HOURS Day 4: LEGS Leg Extensions (6-10 Reps. Last Rep 10-25 Second Static Hold. 30lbs/14KG Heavier Than Day 2 Leg Extensions) Superset Free Weight Squats or Smith Machine Squats (8-15 Reps) Standing Calf Raises (12-20 Reps) REST: 96 HOURS & REPEAT CYCLE

[@IsmaelKenig]

So if day 1 is Monday day 2 will be Friday?

[@javierpinon2180]

@@IsmaelKenig yes every 4 days you should do the workouts

[@daddyandbella766]

But is this mostly for individuals who already lift weights? Or can someone who is starting get the same results?

[@007-Bond]

@@daddyandbella766you can start at any stage of lifting experience. As long as you go to failure, the results are the same regardless of your experience or previous progress

[@xes1101]

So how does this work monday friday first week second week tuesday saturday then do i start again from monday ? or wait 4 days till Thursday

[@Johnny-hq3cd]

Mike with his workout routine destroying all fitness influencers "special" workout programs and apps lol 😂

[@Eeiiaane]

"However at this point in time, I haven't figured out how to stimulate growth with zero sets." 😂

[@1manforequality]

@Eeiiaane No worries, my friend Take a nice walk in a beautiful park and enjoy your surroundings.

[@NuggetFlickx]

So essentially what I do at the moment is -Monday -push day- highest volume I can put a few reps on dropsetting till low volume (cardio in between) Thursday -pull day- Monday -legs- Tell me what u think because to be honest I have put quite some mass on from this

[@judoforlife]

This guy looked a mazing and smart he trained less and compeded in high level with Arnold crazy !! Rest in peace Mike pepoles still learning from you . May the Almighty God grant you paradise ❤

[@aceofkingsje3463]

The ROM on those lat pullovers was crazy 😂

[@Justforfun-ek7et]

Wish I got to meet and train with him and his brother.

[@DibbzTV]

Dude is a genius

[@Indygoflow1]

In some videos he says no warmup and here he says warmup. In some videos he gives 3 exercises that you do every 4 days, but here he gives 4 different trainings. The only thing consistent between these versions is rest time. Not sure which one should I follow lol.

[@HEAVYDUTYCOLLEGE]

You should follow whichever one appeals to you. You have to remember this channel is devoted to preserving and perpetuating Mike’s legacy, which includes his thoughts at various points throughout his career as both a competitive bodybuilder and as a personal trainer. Even as a personal trainer his thinking continued to evolve based upon the data he was collecting on his clients (hence the fluid and progressive nature of his thoughts in this regard). The most important thing you can do - irrespective of which suggested program of Mike’s you follow - is to keep a training journal. If your numbers (reps and/or weights) are going up, then the volume of the workouts and your recovery interval are working. If they are not, then you will need to work with reducing the volume and frequency of your training until they are.

[@Rudmyster]

Really one of the best bodies In the world. I do think he is right. I’ve done it because I was away out of town, not because I wanted to. Also one two week period I only Had like 1 hours twice a week and it was better I grew stronger but I did super set

[@BullyBreaker]

My Friday at work starts with an early Mike Mentzer Meditation. Just what is needed to get the mind right for moving forward with appropriate knowledge and mind frame to be prepared again full circle. 🙏🏽

[@brlazla]

I love listening to Mentzer content on my way to and from the gym.

[@Andzej-zo8hi]

Thank you so much you solved my problem🙏 I couldn’t gain muscle year and I started do high intensity and I gained crazy amounts of muscle❤

[@RA_77846]

These men are lucky, they got to train with Mike Mentzer...

[@NORTH_CAROLINA]

I like this channel

[@JOHNDAVIDGUEVARRA-h7m]

OMG FINALLY, THANK U I NEED THIS!!!

[@deepak_acharr]

Most knowledgeable 35min of my life

[@calesticall128]

proportionallity idealist bicep on strenght delt same on posture miceli.

[@kyjpanknights6092]

I'm on this program, swear ta gawd.

[@BigV24]

Thanks for this John!

[@Steger13]

Why do legs again after shoulders instead of starting again with chest? Its seam that the chest will be resting to long?

[@Yoa-cc7bo]

At first that’s what he had his clients doing but then after a while all his clients would call and say their legs are perfectly fine but their upper body wasn’t recovering enough. So he noticed that everyone said their legs were okay but their upper body’s weren’t so he then decided to add another day of legs into the regimen. Which makes sense. Essentially it’s lower body the upper body, each getting then same rest, it just wasn’t making sense to do 2:1 for upper body and then only hit legs once every 216 hours, go watch this guys latest video on questions people had for Mike Mentzer, he goes over this at the end.

[@bismarkadams1524]

35:05 the new study on recovery supports this as the chests took longer and the quads the shortest to recover

[@Steger13]

@@bismarkadams1524 ahh ok cool thanks 💪

[@JJ-qp6jw]

33:19 Can anyone explain what he means by Superset. I know it means do it right after the other with no rest. Isn’t that what you do anyways since you’re only doing one set for each exercise when you do leg extensions and leg press.

[@tonyvee5799]

You got it . Leg extension until failure Superset With a leg press Or squat failure. Done .

[@Shaq34332]

Love it!

[@artekn8240]

Seems pretty stright forward, only thing that got me confused about this video was when he was speaking about the warm-ups/supper sets near the end of the video

[@niltomega2978]

The "super set" is the final set where you are lifting for your max. The warmups are just that

[@hamudi4841]

From which book is this Workout? I have to Book "High-Intensity Training the Mike Mentzer Way". And the workout here is slightly different. In Chest and Back, there is a Pre-Exhaust for the Lats. In this video not Deadlifts in the book are 6-10 Reps, in the Video 5-8. And in the book, he recommends the same Leg Workout of day 2 for day 4. In the video, Leg Extension is a static hold and supersetted with Squats, not Leg Press. Which routine is more up to date? Where is the routine from the video fron?

[@siriusbusiness2351]

In the video description he said this routine is from the book Heavy Duty II. I found a Spanish/English copy online with a simple Google search. Starts on pg 47.

[@artic-boy]

Is it OK to do cardio after doing this workout? And can I do cardio on my days off?

[@CaptainWotsit]

@heavydutycollege thanks for posting this vid and others. It’s important to ensure Mikes knowledge doesn’t die. Regarding this vid, would you (or anyone else) know if this is heavy duty 1 or 2? Or neither in fact? I’ve started this routine so wanted to know what it’s called and ideally where it lies on his timeline if anyone can help please

[@tokiyoee544]

Question, for each of these sets I’ve been doing two warmup sets as well to get ready for the all out failure heavy set. Should I continue to do so? Or do that only for the first set and then already be warmed up.

[@Johntheviewer]

na warm up

[@tokiyoee544]

@@Johntheviewerfor sure, thanks.

[@tokiyoee544]

@@adammyford Okay cool, ill have to lower the weight just slightly to do those slow negatives. And you do this for each exercise right with the warm ups?

[@tokiyoee544]

@@adammyford Thank you brother I appreciate it. You are a Legend G 🫡.

[@googleemployeesarecucks1917]

Mike Mentzer is the goat 🐐 RIP Mike ❤️🌟

[@ECalfit]

"Compensate for the exhaustive effects of the workout"

[@gustavomarques4289]

Could anyone help me with the heating? In this case, what Mike advised was to warm up with the second exercise (for example, on day 2, warm up with the leg press), then do the first exercise of the day with the appropriate load and continue with the other exercises? I was in doubt because he said not to change the order of the exercises and English is not my first language ^^'

[@dryciderz]

Not 2, not 3, not 4. Just 1.

[@DG123z]

Negatives after failure

[@houseofsaudisthebeast]

if youre going to go heavy and high volume, you need longer rest, simple as

[@jordanwendt1825]

What about abs and cardio?

[@jacobm92]

Can you please explain why you expected to hear about cardio in a weight training program? That is your prerogative and it isn't related to this at all.

[@joelkanne1837]

When should I do my walking on this program?

[@coolblackrain11]

What if you cant superset? Will that hinder your progress? At times I would have to wait for people to finish their sets before I can jump on.

[@DuboisDel]

(08:16-08:26) - is this a traps raise exercise or scapular pull exercise? His back is such a human anatomy chart as it is that I cannot see whether he is exerting more upwards or downwards

[@niravsurati2905]

In the HD2 book Mike has DB pullovers superset with palms up pull downs but on this video he omits the pullovers. Can anyone confirm which is the finalized “ideal workout”? Thanks!

[@paulpoholsky]

Can someone help me understand the diet… i have been in a 200-500 calorie deficit, losing 5 pounds since 10/16/23. My body fat has decreased 1.1%. Muscle mass down 2lbs. What adjustments should I look to make to gain muscle while lowering body fat?

[@paulpoholsky]

I will say that looking at my macro tracker I have not always hit the 60% carbohydrates each day which would cause my muscles to cannibalize.

[@jacktomlinson2695]

How does cardio fit in around this method please?

[@adms8169]

On my 1st working set ( bench press )I failed at 7 reps, my 2nd set I failed at 8 reps and on my 3rd set I failed at 10 reps. Which I don't understand why. I'm supposed to lose rep capacity not gain. Please explain. Sincerely, Alexandro

[@delta_bluesontwitch8463]

Is there a warmup set first? Do you warm up at all?

[@TarcinCat1]

yes you should warm up

[@fromtheotherside1980]

I like the new merch 🤗

[@matthowell8985]

My girlfriend can't stand today's olympia winners and they're bloated build. We both agree.Mike looks better than what we're seeing today.

[@jj_1167]

Chest and back on the same day? Isn’t chest / tricep and back / bicep the best way to do it??

[@jj_1167]

What I’m trying (in progress) is Chest / triceps Legs / shoulders Back / biceps Legs / shoulders With 4 days rest in between. Depending on how my shoulders feel after this I might just do legs one day and the other day legs / shoulder.

[@tonyvee5799]

Yes and no. Better to train arms when they are fresh.

[@otisat]

One thing if I were to bike to my gym I wouldn't need to warm up that much, just for the inclined presses but if I warm up first with something easy wouldn't that be good too?

[@JaveStyle]

What about upper chest lower chest?

[@eXpas04]

What about cardio and some revovery training in between the workout days

[@oneflyguy1949]

Training to failure is the only way!!

[@SAFFRONINFERNO]

Wish i could have met Mentzer in person

[@strong2923]

Read Ayn Rand. I first learned about this great writer-philosopher from the publications of Mike Mentzer. I have read all her works. That's who I'd really like to meet. Unfortunately this is not possible.

[@SAFFRONINFERNO]

@@strong2923 Will check

[@maxmorehouse4190]

my pt told me to watch this. i'm 55yo, man! old & fat. i ache, dude!

[@Manar-p3e]

Is it also okay to do negatives with the smith incline press? I can't seem to progress there (and yes I take enough rest), but what I've been doing the last sessions is (and I saw this in a video): Pec Dec SUPERSET -> Incline Smith 60kg (I can maybe do 1 rep, then a friend assists me with the positive and I do the negative part very slowly) for 3 times, then I rest 7 seconds and my friend takes off 10 kg, so I do another 2 reps (very slowly) with this weight, and then the last one with another 10 kg off I thought if I keep doing this and eventually I reach 80 kg for example, then the chance must be much higher for me to do 60kg all by my own, no?

[@Yoa-cc7bo]

Yes that’s what u should do, do the negatives. That last set should be every single last drop of energy you have, even for barbel curls when u can’t do the positive, kick up the barbel with your knee and then slowly control the negative until you cannot anymore and once you feel like you’re down to you’re last controlled negative hold the concentric at the top until you cannot hold it anymore and then slowly go down, and that is how you properly go to absolute failure. Always remember you still have energy for a few more negatives after your muscles give out positively, that’s muscle on the table 80% of gym bros miss out on.

[@kiddjersey3120]

I have a question. I workout for 5-6 times a week. And it consists of running and bodybuilding. Its usually Mon - Run , Tue - Back , Wed Run and etc. I want to give Mike's program a go but I don't want to skip any runs. My question is, how can I manage this? Can I run in the morning and lift weights in the evening? Is that ideal?

[@gravesboyer9213]

From what I understand, Mike preached minimal cardio and while following this method he recommends no more than once a week for under 30 minutes on a rest day. But he says that ideally, these workouts act as enough of a cardiovascular stress. I believe this to be because he states that the body can only focus all its attention on recovery then move into growth, when you put 100% effort into recovery.

[@okoorganics3830]

Im going to go with this but will be doing 1 hour on the seated bike on some off days and 30 minutes on a seated bike before I begin the routine. I could def be wrong but it seems like its splitting hairs.

[@fudomyoo77]

i've been wondering about the same subject, and i came to the conclusion that maybe it would be better to run on the days that you workout (after you lift), and then take the other days to completely rest

[@jacobm92]

as long as youre getting adequate calories and macros, and youre not exhausting yourself before lifting, cardio will not affect muscle growth at all @@gravesboyer9213

[@joehonz2722]

Easy lift 2 x per week and do cardio 3-4 days per wk but only for 30 min tops and lower intensity .. diet is the main driver of fat loss.. cardio is for heart health,recovery, and extra fatloss on top of diet...don't do cardio tge first couple months so you can get maximum muscle growth

[@TK-ui1vz]

Where can I find the work out routine he explains at end

[@HEAVYDUTYCOLLEGE]

I believe he is referring to the consolidated program, which is on this video: kzbin.info/www/bejne/mZbUpWqwmKyni8ksi=h9BGQCLWiW55pKmI

[@TheWhatitdo22]

Can i run or play soccer or basketball during The rest period?

[@cradjackson5953]

I am morbidly obese and have been losing weight. I was gifted a smith machine for the progress of weight-loss and plan on losing more. Just out of curiosity with the limited time for reps and the time for recovery. Am i able to run, walk, or bike for cardio in between the rest/recovery? Im 6'2" started at 365lb. Currently at 319lbs.

[@King.Mark.]

hi great stuff so far keep it up, if i was you just stick to normal workouts ,3 to 5 sets of 10 to 15 reps for each exercise and workout about 3 times a week or more ,walking is best no running as you can get hurt if not use to it ,i waited till i was at 220 to run because i got hurt before been overweight and could not walk for 6 weeks and put weight back on in that time, bike is good as well but walking is best ,i found what help a lot is only eat half my dinner and keep the other half till i feel hungry again later that day or night, that way i was always in a cut and not hungry so much,i would not do this workout till 3 years or more into weights ,best of luck 👍

[@imwalt3439]

Have to disagree with other comment. This routine will gain you muscle which will increase your metabolism. And yes, do your easy cardio on off days. Don't be afraid to wait more than 4 days to do next routine. This routine works if you let it. You're doing great so far. Keep it up!

[@imwalt3439]

And the smith machine is the greatest. Best thing I ever added to my gym

[@King.Mark.]

@@imwalt3439 from what i read on the web mike did not gain his size and strength working out like this ,he worked out like everyone else reps of 8 to 15 ,sets of 3 to 6 it was only years later he start doing this , he also died very young and then his brother in the same week in the same flat ,very sad and the risk you take doing steroids

[@imwalt3439]

How are you doing with your training goals?

[@WLWLWLW]

Something i dontt understand is why does he recomend compound lifts (squat bench deadlift) to be 3xcecuted after burning your muscle group out in isolation movement. As a guy who use to train for powerlifting i cant help but switch occasionally if not permanently these movements and preform them in advance of the isolation until i get further instruction or if my experience will say otherwise.

[@HEAVYDUTYCOLLEGE]

Mike recommends that sequencing in order to take advantage of the “pre-exhaustion principle”. According to Mike: “It’s imperative that we pass through the “break-over” point in intensity by carrying each set to a point of momentary failure. This is impossible, however, on exercises involving two or more muscles when one of these is a so-called weak link. Most conventional weight exercises for the chest, for example, involve the triceps. The triceps, being a smaller and, therefore, weaker muscle, will prevent you from working the pectorals to a point of failure. If you can incline 200 pounds for six reps, it’s not the pectorals that are preventing you from lifting more weight or doing more reps, it’s the weaker triceps giving out first. A similar situation exists when we work the lats with conventional rowing, chinning or pulldown movements. The biceps are unavoidably involved in these exercises because the upper arms must bend. Since the biceps are smaller and weaker than the much larger latissimus muscles, they will give out first, preventing the lats from being worked to the maximum and receiving full growth stimulation. This situation can be remedied by first performing an exercise that isolates and tires the primary muscle group. For example, Cable Crossovers, Dumbbell Flyes and Nautilus Flyes serve to isolate the pecs. By carrying one of these exercises to a point of failure and then proceeding immediately to an exercise that involves the pecs along with a secondary muscle - say, the triceps. In the case of the chest - the triceps will have a temporary strength advantage over the pre-exhausted pectoral muscles. This will serve to enhance your chest work, rather than hinder it. This will only be the case, however, as long as there is zero rest between the first isolation exercise and the second compound exercise (a compound exercise is one in which more than one muscle group is used to move the resistance). Taking any more rest than the time it takes to move from one piece of equipment to the other will seriously compromise the effectiveness of this method as the pre-exhausted muscle will regain up to 50% of its strength within 3-5 seconds of completion of the set!”

[@WLWLWLW]

@@HEAVYDUTYCOLLEGE Wow i didnt expect such a detailed and perfrct answer, im convinced now. I'll make sure to focus on the primary muscle being worked on the day with the compounds in case i occasionally move them ahead. I wonder do you follow the exact heavy duty program right now and if you do train will you make some sort of a before after progression video of you (or of your clients if you have them) to further showcase the power of HIT's effectiveness and the knowledge on your channel. It's defenetely motivate people furthermore after starting their journey with HIT along with their size increase in my opinion.

[@WLWLWLW]

@@HEAVYDUTYCOLLEGE Also Man i want bigger arms they re lacking the most 😅 if its impossible for the triceps to not be worked i dont mind if they get worked a bit harder and i ve been going insane on every set implementing EVERYTHing the 4 2 4 as much as i can sometimes get assisted and waiting 3-5 secs to do more and more reps so if it burns on the 9th i will go to 20, also like 45 sec pauses at the end sometimes partials seen from Sam Sulek if you seen him by any chance (it is basically a few more reps you do but after you cant go full range of motion for like half or a minimal Rom but not necesserily with tempo like the ful Rom reps beforehand) Do you think these are optimal? And about the necessity of speperating different muscle groups to different days (like you said starting with compound would be a half a workout for triceps and then after 10 days of rest a full one?)

[@stoickhan]

@@HEAVYDUTYCOLLEGEvery informative

[@aa.al.st01]

How do i do supersets in a full gym? Unfortunately my gym is always full...

[@rustlework3171]

Put a post it note on the two machine and let people around you know what you are doing

[@neguibcherrad6431]

C'est quoi au juste le programme ?

[@Anudorini-Talah]

best

[@MartinBruleJr]

Whoa 😳🤯

[@hassaannasir9054]

i saw a picture from mike's book heavy duty 2 mind and body shared by mr america heart, and it had 3 exercises for back on the chest and back workout day 1. the additional one which is missing from this video is the nautilus pullovers or dumbell pullovers. could you please shed some light on why that is? thanks

[@HEAVYDUTYCOLLEGE]

Simply because Mike didn't include it in this version of the Ideal Routine in 1996. It appears in the video he shot the day before he died because a Nautilus Pullover/Pulldown machine happened to in the gym they were filming in and Mike believed that it was a good way to further demonstrate the pre-exhaustion principle. I know this because Mike shared with me the script he wrote for the video and the pullover exercise is not on it.

[@hassaannasir9054]

@HEAVYDUTYCOLLEGE so should I perform pullovers before the close grip palms up pulldowns on workout 1 of the cycle or not? I was a little concerned because there's only one exercise for the lats in the back day and I'm not sure if that will provide enough stimulus for the lats to grow because as Mike said, my biceps give up first in the close grip palms up pulldowns. Thanks

[@hassaannasir9054]

@@HEAVYDUTYCOLLEGE could you please guide me when and how should i train abs according to the heavy duty principles?

[@napsyt2647]

In this training split, is there no warmup set before the actual working set?

[@niltomega2978]

Switching to a Mike Mentzerish method really helped me get some gains. Though I prefer a LITTLE more volume. I find the difficult part to be steadily increasing the weights. Lets say I'm doing dumbbell bench presses using 80-pound dumbbells'. Going the next step to 85 pounds is quite a feat. I find I must be able to do at least 10 or so reps at 80 pounds to eventually eek out just 3 reps or so at 85 pounds. When I'm lifting my max weights like that, thats when the rest and recovery timing really become intensely important. However increasing the weight steadily and forever DOES eventually become impossible it seems. I'm wondering what you do others do at this point? Perhaps at this point I need to attack my pecs from a different angle and exercise?

[@CRYPTOOMENTORS]

So this is his best routine?