Zap and temple street gym are dedicated to heavy duty hd and high intensity training hit methods as advocated by mike mentzer, arthur jones, and dorian yates who is a 6 time mr. Mike mentzer heavy duty workouts program mike mentzer. Details about mike mentzer heavy duty journal paperback original. Aug 04, 2010 mike mentzer espoused doing just 1 hard set to failure of 12 exercises per bodypart every 10 days or so. Dorian andrew mientjez yates is a former english professional bodybuilder who has a record of winning mr. After stating his rather outrageous for the bodybuilding world theory, he spend pages demonstrating why he. Effects of heavy duty versus traditional resistance training. During the 1970s most bodybuilders followed a low carb diet. Pdf mike mentzer heavy duty nutrition daniel florian. Named along legends like arnold schwarzenegger and lee haney, yates, has under his belt 15 major contest wins.
In grammar school and ephrata high school, he received all as, he credits his 12th grade teacher, elizabeth schaub, for his love of language, thought, and writing. Once dorian retired from bodybuilding, hit training took a back seat. L high intensity training hit o heavy duty hd, tradotto letteralmente come esercizio ad alta. I took some interesting quotes from those letters and put them below. At first, i cut down to three thirty minute sessions per week. Highintensity training savage fitness and self defense. Mike mentzer diet and workout plan protein teacher. Oct 20, 2008 in 1994 while attending college in green bay, wi, i worked as a personal trainer at a gym where superslow was used.
The following article is quite substantial in answering this type of question, and the writers are certainly credible and qualified based upon their experience and education. Under the influence of injections, there is also a better accumulation of calcium with bone tissue and, in general, microelements in the body. While mike mentzer served in the us air force, he worked 12hour shifts, and then followed that up with marathon workouts as was the accepted standard in those days. Mike mentzer espoused doing just 1 hard set to failure of 12 exercises per bodypart every 10 days or so. My most resultproducing routine by john heart old but strong. Free pdf highintensity training the mike mentzer way, by. John little, longtime friend of mike mentzer, is the author of more than twentyfive books on bodybuilding, martial arts, history, and philosophy.
As these past two months of dieting and exercising kept coming, it began to get harder. Olympias, high intensity training, got on the peak and mike mentzer born on 15th november 1951 died on 10th june 2001 even seemed to be on the verge of giving transformation to the realms of bodybuilding. Naturals can build big muscles 3 days on 1 day off. Mike mentzer, a famous bodybuilder, introduces a novel rt method for muscle hypertrophy that named heavy duty hd training system. Mike mentzer bodybuilding heavy duty nutrition complete free download as pdf file. Sep 20, 2020 mike mentzer s real training wisdoms on my website nothing is ghost written or made up. Joanne sharkey was mike s closest friend and business manager. High intensity training hit gain thick and dense muscle. Unique and powerful new protocols exclusive to mike mentzer and heavy duty are called for at this point, and they are revealed in chapter 5 for the first timetechniques such as omnicontraction and infitonic training. Mike mentzer was born on november 15, 1951 in germantown, pennsylvania and 2 years later his family moved to ephrata, pennsylvania. Recovery time between workouts page 5 elite trader. In spending nearly all of his adulthood refining his heavy duty training system, mike mentzer 19512001 had only one goal. I think if you do some searches online, you might be able to find a pdf of the heavy duty journal mike mentzer s heavy duty, highintensity training is the hottest topic in bodybuilding.
Free pdf highintensity training the mike mentzer way. Mentzer mostly focused on a heavy duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. The ebook version adobe pdf format of the hardgainers secrets bodybuilding program is available for instant download at. Correct training means many different things to many different people, from the late mike mentzer s heavy duty high intensity hit programs to serge nubrets 20 sets of 20 reps of bench presses high volume chest training. Mike said that all bodybuilders were overtraining and this was slowing down their progress, and while most bodybuilders like arnold were training for 2 or more hours a day 6 days a week and doing 20 or more sets per body part, mike was only doing 30 minutes.
Mind and body and highintensity training the mike mentzer way cover static holds, i will forgo a thorough discussion of static holds here and focus instead on the other advanced training techniques, which mike used in his own training to build additional muscle mass. Due to the resurgence of restpause training, we present the following excerpt from mike mentzer s heavy duty journal. This training method was the brainchild of arthur jones, then was the basis for mike mentzer s heavy duty training, which is what yates used tobased his training. Dorian yates workout routine, diet plan and training. Mike mentzer s real training wisdoms on my website nothing is ghost written or made up. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time.
In spite of mike mentzer s theories and physical results, many have questioned his concept of training the muscles to momentary failure while controlling load variables with slow movements, other studies have found some very significant positive findings. His books have sold in excess of 600,000 copies and are now published in several languages. Olympia for six consecutive years from 1992 to 1997. Free pdf highintensity training the mike mentzer way, by mike mentzer, john little. When i found that my strength levels didnt suffer, i cut down to two twentyfive minute sessions per week and again found that my strength did not suffer. The working out was still very easy compared to dieting. Mike mentzer s heavy duty, high intensity training is the most effective training program in bodybuilding and fitness. And heres mike s letteryes, he used to send letterstraining guides to his fans courtesy of mike knight. Highintensity training requires that glycogen sugar be present in the muscle. The concept is thought provoking and innovative, and its a great massandstrength plateau buster.
This book explains in detail the heavy duty or hit type of weight training. Amrica e fisioterapeuta bob gajda, por ensinar a ele esta tcnica. My most resultproducing routine by john heart old but. Hd journal,ne lultimo high intensity training the mike mentzer. In this system, athletes performed rt in 4 sets with 610 maximal repetitions at 70% of 1rm with 10 second of rest. Cybergenics total bodybuilding system manual postsrevizion. Universe competition this oneofakind book profiles the highintensity training hit techniques pioneered by the late mike mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. While jones advocated full body routines, however, mike thought split routines were the way to go. The internal state of the human body, for instance, is highly dynamic. The solution, as mike points out, is to expose your body to not more exercise, but rather harder exercise. Superslow training, ken hutchins and the superslow zone.
His heavy duty formed the cornerstone of sixtime mr. I think if you do some searches online, you might be able to find a pdf of the heavy duty journal mike mentzers heavy duty, highintensity. Mike mentzer in the modern world muscle and performance. I was craving unhealthier things and found myself not working out as much due to an increased amount of work. The heavy duty site provides the latest information on training, nutrition and the minds relationship to bodybuilding. As an alternative, the kindle ebook is available now and can be read on any device with the free kindle app. Mike mentzer 1118 downloads 3828 views 12mb size report this content was uploaded by our users and we assume good faith they have the permission to share this book. How much training is necessary to maintain strength and. Nov 23, 2004 you see mentzer created quite a lot of commotion with his heavy duty training articles. Most people today would describe mike mentzer s eating habits as flexible dieting. Dec 06, 2006 this book teaches short and intense training periods and lots of rest. Dec 30, 2016 having trained on mike mentzer s heavy duty 1 routine find that book on mike s site as well for 2 years before losing my mind and training on the more popular 3 day onone day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultrahigh intensity type of routine. But mike was regularly eating around 200 grams of carbs each day, while preparing for the 1979 mr.
The principle stressed is high intensity training, or hit. Jun 01, 2001 due to the resurgence of restpause training, we present the following excerpt from mike mentzer s heavy duty journal. Try this high intensity style full body workouts for great. The heavy duty site provides the latest information on training, nutrition heavy duty mike mentzer on. When i found that my strength levels didnt suffer, i cut down to two twentyfive minute sessions per. Universe and creator of hd didnt care about lifting weights. Under the influence of injections, there is also a better accumulation of calcium with. Mike mentzer s training would mix from hit, a highintensity workout that was founded by arthur jones in the 1970s. Dec 29, 2006 heavy duty, highintensity training is the only approach which recognizes that as one grows progressively stronger, i. Mike mentzer articles truly huge bodybuilding and fitness. Mike mentzer heavy duty workout is one of the hottest topic in bodybuilding. Highintensity training from wikipedia, the free encyclopedia redirected from high intensity training jump to navigationjump to search this arti. Mike mentzer heavy duty workouts program mike mentzer hit. Little is now available for phone consultations regarding mentzer s revolutionary heavy duty training system.
Effects of heavy duty versus traditional resistance. After reading the full text of this study from iran, i have more questions than answers. According to mentzer, biologists and physiologists since the nineteenth century have known that hypertrophy is directly related to intensity, not duration, of effort mentzer 2003. Retrouvez tous les jours grace a presse algerie vos quotidiens et journaux favoris dalgerie. Mike mentzer highintensity training the mike mentzer way, p. At first i cut down to three thirty minute sessions per week. Read download high intensity training the mike mentzer way. Having trained on mike mentzer s heavy duty 1 routine find that book on mike s site as well for 2 years before losing my mind and training on the more popular 3 day onone day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultrahigh intensity type of routine. Mike mentzer furthered jones ideas with his heavy duty workouts.
John little is the coauthor with mike mentzer of high intensity training the mike mentzer way new york. In 1975, he started attending the university of maryland as a premed. The action of nandrolone decanoate injection heavy duty nutrition pdf from genesis is expressed in the stimulation of protein synthesis, which leads to the growth of muscle tissue. Dorian was a big advocate of mike mentzers high intensity training style heavy duty and he wrote books and training plans around it. Still, this style of training is very effective for adding muscle. Olympia dorian yates regimen, and it continues to influence bodybuilders today. In his first bodybuilding contest, he met the winner, casey viator. Highintensity training, mentzerstyle rogue health and fitness. A unique combination of a vasodilator, selenium and amino acids. This workout was submitted, from zap of the temple street gym.
Mike mentzer, uno dei piu importanti allievi di jones, applico i principi del hit. Basically using one set to maximum and thats the key word. The following is an excerpt from mike mentzer s heavy duty journal. Mike mentzer bodybuilding heavy duty nutrition complete. The insurgent 28yearold mentzer finished a controversial fifth and, in the aftermath, retired. And i am not referring just to changes that occur from day to day or month to month. Prevents the syndrome of stiffness of muscles in race and trotting horses. Adenosine triphosphate 2 mg ml, nicotinic acid 20 mg ml, diisopropylamine dichloroacetate 50 mg ml, sodium selenite 0. If you would actually read the work mike mentzer heavy duty nutrition, youd realize that the entire booklet was an explanation of his nutrition theory. Naturals can build big muscles 3 days on 1 day off workout. The bodybuilding world, although influenced, continued to promote high volume routines. A paperback original highintensity bodybuilding advice from the first man to win a perfect score in the mr.
1220 995 1468 529 1455 1320 1291 267 1265 537 1296 291 1070 957 1069 189 1393 691 606 875 160 252 522 86 639 1159 710 644 639 225 1378 759 330 1108 924 1012 1272