We are investigating how the people trained back in the day. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. He says that at the time he won, his total weekly workout time was under 2.5 hours. 1978. (1992). Designing resistance training programs. Archives of Physical Medicine and rehabilitation, 78, 64-69. In it, he detailed the principles of high intensity weight training. Research carried out by the MedX Corporation on quadriceps training via a leg extension machine showed a 60% to 80% increase in quadriceps strength with training frequencies of once per week or less (Jones; et al., 1993). Because of the extreme nature and inroading of advanced HEAVY DUTY methods, such as full negative training, Mike Mentzer only allocated their use for advanced HEAVY DUTY practitioners that have mastered the fundamentals of HEAVY DUTY and that are reaching the end of their genetic potential. Add weight as often as possible, while keeping form perfect. High Intensity Training (H.I.T.) Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. Join Date Mar 2014. Champaign IL: Human Kinetics Publishers. 23) E.J. High Intensity Training (H.I.T.) Effect of training volume on recovery from resistance exercise. While the opinions - either for or against - run deep, what can be said of the science that backs High-Intensity Training? What little that has been done has shown that a frequency of once to twice per week, or less, was as effective as training for three or more sessions per week. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 657. He ultimately modified that routine until most of his clients were doing only 2-5 sets per workout and training once every four to eight days. Then they moved on to shoulders, with Yates performing one set to failure on the Nautilus lateral raise machine followed by one set to failure … refers to the one set to failure type training program promoted as the most effective and scientifically based strength training program by such research scientists as Arthur Jones, Ellington Darden, and Matt Brzycki and by famous bodybuilder Mike Mentzer. Mentzer though, built on this model, opted for a ‘Heavy Duty’ variation. Remember to use strict form when doing all of your exercises. Don’t think that you can make up for performing the sets haphazardly by doing more. Click on image for larger view . And a half inch off my waist .physicians comment Wayne whatever your doing keep doing.. WAYNE MOORE, PRIVATE SIDE OF MENTZER Also, remember that the frequency of training can change as you get older, the intensity of your training goes up (which could be related to you getting stronger [more muscle mass being recruited] or adding intensity variables), or any other number of innate or external influences. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. 12) Jones, A. Mentzer started Yates by training his chest, a routine that consisted of one set of dumbbell flyes to failure followed immediately by one set of incline barbell presses to failure. (1990). Spine, 17(68). But, he is the only person that I have heard say "training to failure" is ok. Bill Pearl and Dave Draper are against it per their … Physical Therapy, 71(8), 580-588. You should not get caught up in training a certain number of days per week, but instead should be tracking your strength gains with a log book and adjust your frequency of training until strength gains are noted on the exercises you are performing. Spondylolysis in competitive weight lifters. 25) Hamill, J., & Knutzen, K.M. But (Buzz Lightyear voice) “one all-out set to failure, and beyond!” is not an efficient way to train for most people, natural or otherwise. Love the original version of Heavy Duty. Show Printable Version; 02-13-2015, 09:19 PM #1. guardianactual. Journal of Strength and Conditioning Research, 19(2), 382-388. This being the case, most of the credible research points to the superior efficacy of a high intensity routine based on single bouts of exercise taken to momentary muscular failure. six reps then force out two more and use forced and negative reps after the initial six reps. Sometimes he trained Mondays, Wednesdays and Fridays. Also make sure to increase the weight in a particular exercise whenever possible. This is not to say that there has not been research to back multiple sets, but in many cases, the research has been poorly run or had confounding variables that brought the results under scrutiny (Journal of Exercise Physiology online, 2004). Isometric torso rotation strength: Effect of training frequency on its development. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 1819. We are providing training information from the 19th century (aka pre steroid era) till today. Mentzer goes on to say that if intensity is sufficiently high, then volume must be low, and one set taken to failure per body part is ideal. A study ran in 2001 found this to be true, finding that multiple sets carried to failure can result in extended recovery times of 96 hours or longer just to recover to pre-exercise strength (McLester, J. R., Bishop, P, Smith, J., Dale, B., & Kozusko, J., 2001). Mike Mentzer was born on November 15, 1951 in Ephrata, Pennsylvania and grew up there. Journal of Physiology, 63, 1381-1386. The Lumbar Spine, the cervical spine, and the knee: Testing and rehabilitation. Employ forced reps when possible. Another factor affecting the amount of force production produced by the muscles contractile components (muscle fiber) and therefore, the intensity of each exercise, is the rate of speed with which the weight is actually lifted. 11) Highland, R.H., Vie, L. L., Dreisinger, T. E., Russell, G. S. (1992). 5) Wolfe, B. L., Vaerio, T. A, Strohecker, K., & Szmedra, L. (2001). Choose two different exercises and do them both for two sets. Journal of Sports Medicine, 15, 624-625. It is not one set to failure. "In 1975, he started attending the University of Maryland as a pre-med student where his hours away … ProteinFollow a well balanced diet. A sad time, with horrendous casualties on both sides of the conflict. (1995). Training once per week with one set also resulted in impressive gains in muscular strength for the cervical spine (Highland, R.H., Vie, L. L., Dreisinger, T. E., Russell, G. S., 1992). HEAVY DUTY training calls for the execution of each repetition in a slow controlled manner. Mike Mentzer was a staunch advocate of doing not less, not more, but the precise amount of strength training needed to elicit the maximum physiological response. Click on image for larger view . Archives of Physical Medicine and Rehabilitation, 79, 58-61. 13) J DiFrancisco-Donoghue, W Werner, P C Douris (2007) Comparison of once-weekly and twice-weekly strength training in older adults. Location 20 minutes outside Sinoia, Rhodesia. This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. Ocala, FL: Med-X. 1 set immediately following the leg extensions. With fast, herky-jerky training, a good portion of the work is performed by other muscles, and by momentum. One Set to Failure Results Is it possible to get results with just one set? Some of the participants in the study had not recovered pre-workout strength even at the last testing of 96 hours (4 days) post-exercise session. Does any of it support HEAVY DUTY? 15) Little, J. (2005). Because force production and intensity of muscle contraction are dictated by slow controlled movement, it is imperative, as Mike Mentzer stated, that any exercise carried out for the purpose of safe maximum muscle contraction should involve slow controlled lifting speeds consisting of a 4 second concentric phase, a 2 second pause in the fully contracted portion of the exercise, and a 4 second eccentric phase. Volume proponents decry the low volume of training prescribed by HIT in general and HEAVY DUTY in particular. The word “intensity” may have been written numerous times. Another factor affecting the amount of force production produced by the muscles contractile components (muscle fiber) and therefore, the intensity of each exercise, is the rate of speed with which the weight is actually lifted. Die specielle diagnose der einzelnen fraftkomponenten im hockleistungssport. Other times he did two days on and one day off, two days on and two days off, for example Monday, Tuesday, Thursday and Friday. That was it for Yates' chest: two sets'or roughly two minutes' worth of direct chest work. 4) Fincher, G. E. (2001). I mean, anything works, to a degree. Fatigue contributes to the strength training stimulus. So in 1999 I hired Mike Mentzer for a series of phone consultations. Full negative training is thought to be much more intense than standard strength training causing a deeper inroad into the bodys limited recuperative resources necessitating longer recovery times. HEAVY DUTY, High-Intensity Training, Mike Mentzer -- Say any of these names in the presence of any seasoned strength trainer, and you will undoubtedly get a strong response. (1987). The effect of high intensity resistance training on peak upper and lower body power among collegiate football players. I am listening to Mike Mentzer talk about performing only one set and to failure. : Shane Provstgaard is a trainer specializing in High-Intensity Training. Judging from the aforementioned research, multiple sets even for different body parts would likely add to the time necessary for full recuperation from the training session, as the added volume would cause deeper inroads with each successive set. Mike Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. He had been using 2-4 sets of maximum intensity per muscle group of but noticed that his clients' results had ceased. Once recovered, the biceps for all participants averaged a 5% increase in strength at a full twelve weeks post training session. While the opinions - either for or against - run deep, what can be said of the science that backs High-Intensity Training? Effects of regular and slow speed resistance training on muscle strength. He also added drop sets, negatives, partials etc. Advanced Max Contraction Training. 6) Journal of Exercise Physiology online 7, no. Tues. and Fri. (back, traps, delts, biceps). Mentzer's methodology is echoed by inventor of Nautilus strength training equipment … I must have been 16ish or so. However, it does not stop there, my friend and … Matt Wiggins . (1993). 8) Graves, J.E., Pollock, M.L., Foster, D., Leggett, S.H., Carpenter, D.M., Vuoso R., Jones, A. Obviously, no one can explain HIT training better than Markus but I’ll give it a shot… (2005). Posts 2,150. Training once per week with one set also resulted in impressive gains in muscular strength for the cervical spine (Highland, R.H., Vie, L. L., Dreisinger, T. E., Russell, G. S., 1992). Mike Mentzer was a staunch advocate of doing not less, not more, but the precise amount of strength training needed to elicit the maximum physiological response. 21) Bigland-Ritchie, B., Furbush, F., & Woods, J.J. (1986). By making that set a super dynamic one. Mike Mentzer’s Heavy Duty One Set Workout; Thanks: 0. Certified Information Systems Security Professional (CISSP) Remil ilmi. Only one set to failure, per exercise. Mike Mentzer. Further research has found that lifting at high velocities (explosive lifting) did not result in higher levels of muscle fiber recruitment (Burhle, Schmidtbleicher, and Russel, 1983), but can precipitate the onset of spondylosis as well as expedite bone and joint damage (Dangles & Spencer, 1987). In study after study, one set of exercise taken to momentary concentric failure has been shown to be as productive or more productive than training with multiple sets of the same exercise (Carpinelli and Otto, 1998; Ostrowski, K.J., et al., 1997; Fincher G. E., 2000; Hass, C. J., Garzarella, L, de Hoyos, D., & Pollock, M. L., 2000; Fincher, G. E., 2001; Wolfe, B. L., Vaerio, T. A, Strohecker, K., & Szmedra, L., 2001; Journal of Exercise Physiology online, 2004). Mitchell Costilow AD,BS,BSN,M.Ed.,PhD. Drinkwater et al. Full negative training is one such form of advanced HEAVY DUTY training, and the research regarding its use has shown that extended periods of recovery are necessitated following its use. Mentzer attributed much of his success to his unusual … Mike Mentzer's workouts were done 3 to 4 times a week. Designing resistance training programs. Who was Mike Mentzer? USA: McGraw-Hill. He previously had been spending up to 3 hours a day in the gym.The key to high-intensity training is the The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. A study carried out at Nautilus North in Bracebridge, Ontario, Canada found that although it took the average trainee seven days to recover and grow from a single session of high intensity exercise some participants required nine to eleven days to recover and grow from one training session (Little, 2006). He also realized that the strength training process is tri-phasic in nature, meaning you must first stimulate the muscle to grow, then you must recover from the training bout, which can take anywhere from 24 to 264 hours or more to accomplish, and only then can your body actually strengthen and grow from the training session. https://www.ironmanmagazine.com/heavy-duty-mike-mentzers-most-productive-routine/ Mike took the whole approach even further. Journal of Strength and Conditioning Research, 12(1), 26-29. Too much extra will turn to fat. Journal of Physiology, 464, 183-196. Research has also found that lifting at slow speeds, or with minimal movement (isometric training), results in greater strength and muscle mass gains than standard lifting techniques or even other high-intensity techniques (Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L., Cleggett, E., & Glover, S., 2001; Little, 2006). Effect of single versus multiple-set resistance training on muscular strength. Single set training did Mike's body great in the 70s Mike Mentzer was a pro bodybuilder throughout the 1970s. The muscular rotators of the hip area have shown similar strength gains when training at 2 days per week as opposed to 3 days per week (DeMichele et al., 1997). If the workouts are taking more than an hour you are either doing too much or resting too long. 1) Carpinelli, R.N. 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