HIGH INTENSITY TRAINING THE MIKE MENTZER WAY PDF

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In spending nearly all of his adulthood refining his Heavy Duty training system, Mike Mentzer — had only one goal. Mentzer was unorthodox and unrepentant about his iconoclastic training views. He railed against researchers who, in his eyes, essentially were false prophets of speculation, not true scientific work. He ranted against bodybuilding officials whom he felt failed to honor his physique accomplishments, cheating him of the Mr. Olympia title. And he dismissed bodybuilders who adhered to the more-is-better school of training without question.

Countless trainees swore by his approach, while others scoffed. Clearly, Heavy Duty worked for him. This gave us a radical idea. With a quarter century of fitness and athletic experience former gymnast, track-and-field athlete, competitive pole-vaulter at the University of Miami , Speer collects certifications after his name like others collect stamps: CSCS, RKC-1 kettlebell instructor, Level 1 trainer in the Training Warriors system.

The result is a wholly original approach. Not only will it build muscle, but that muscle will be strong and functional. And each highly intense workout lasts 30 minutes or less — another modern prerequisite. Each of the workouts consists of a series of compound sets multiple sets for the same muscle without rest between sets. The major difference is that identical sets are each treated to different aspects of High-Intensity Training HIT depending on which workout they appear.

The primary focus of workouts A and C is concentric in nature. Concentric training pumps glucose and volumizing fluids into muscle cells, producing a twofold effect: energy and increase in muscle size. Concentric work helps you produce force, allowing you to move powerfully.

Evidence suggests that concentric work actually results in insulin sensitivity, which aids fat metabolism. Workouts B and D focus on eccentric work. Mentzer always preached that each rep consists of three phases: the concentric or positive portion, the static and the negative or eccentric. The eccentric was the strongest phase and was thus last to fail, and science bears this out. If a body or muscle cannot absorb or support a load eccentrically, it cannot move effectively concentrically.

To enhance this effect, the current workout recommends at certain points that you take more time during the lowering phase than the four seconds espoused by Mentzer.

Most often, the stabilizers will exhaust first. If you are able to do more than eight reps during the first couple of times you try the workout, increase the load at the next workout so that you fail on the appropriate rep. Thereafter, whenever you can complete a rep range and still have more steam, adjust the load at the next workout. And congratulate yourself for getting stronger. Speer suggests you rest one to three days between workouts A and B, and two to four days between C and D.

Take a bit more time off if you sense you need it, something Mentzer himself advocated. Siff, PhD and author of the sixth edition of Supertraining , an iconic work about all things strength-related.

The bottom line is that recovery has to be somewhat subjective. Keep in mind that this workout provides additional time off between eccentric workouts because negative training generates much more tissue breakdown and soreness.

If you feel you need more time off, take it. The eccentric-based workouts, for example, not only fatigue the deepest layers of muscle tissue, they can also significantly impact your nervous system, which can require more recovery than muscle tissue. Over time, without adequate recovery you run the risk of overtraining. Each of the four workouts consists of a series of compound sets. After the designated number of warm-up sets for the first exercise of each couplet, complete a single all-out set of six to eight reps to failure.

Then move right to the next exercise for another maximum effort. You may rest between compound sets, but do not rest between exercises of the same set.

High reps or low reps? Light or heavy? Now you don't have to choose. The breakdown training protocol does it all for maximum muscle stimulation. These three training tenets will turn on your burn without sacrificing intensity.

Long-time IFBB pro and competitor Stan McQuay chases the aesthetic bodybuilding ideal with zeal — here, he takes us through his incline-heavy chest routine. Bringing up your shoulders is no great mystery if you dedicate your approach to the basics. Push past plateaus, generate power and train safely — with a machine!

Combine lifting with high-intensity interval training to get leaner — and fitter — faster. Whether you're getting in shape for the first time or need to get back in shape after a hiatus, this workout is for you. The most effective mass- and strength-building technique in the gym might also be the most misunderstood. Here's how to make time your most valuable asset in the gym. Bodypart Exercises.

Arm Exercises. Back Exercises. Chest Exercises. Legs Exercises. Shoulder Exercises. Fit Couples Training. Sports Medicine. Training Technique. Training Tips. Workout Programs.

Bodypart Workouts. Bodyweight Training. Workouts To Get Lean. Supplements For Women. Women's Nutrition. Women's Training. Free Guides. Home Training. Why Post-Modern Works Each of the workouts consists of a series of compound sets multiple sets for the same muscle without rest between sets.

Training Frequency Speer suggests you rest one to three days between workouts A and B, and two to four days between C and D. Chest Workouts. Total Body Workouts. Mass Gain.

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Mike Mentzer In The Modern World

Would you like to tell us about a lower price? If you are a seller for this product, would you like to suggest updates through seller support? The advanced techniques, most productive workouts, and life-transforming personal philosophies of bodybuilding legend Mike Mentzer. Whatever your level of fitness, you can kick your muscles--and your mind--into high gear with the radical training philosophies and advanced bodybuilding techniques of Mike Mentzer, the first bodybuilder to ever garner a perfect score in the Mr.

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High-intensity Training the Mike Mentzer Way

It was going to be a revolution. For the year between the and Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Reps got lower, weights got larger. In this article, we examine the rapid rise, faster fall, and enduring impact of Heavy Duty. The new Mr.

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