Mike mentzer. HIT training - UK-Muscle Body Building Community

Bulldozer · 31-07-2007, 09:00 AM

I brought his book and just been reading it and i thought i would post a typical workout that he suggests.

You volume trainers are gonna love this lol.

Workout 1 chest and back

D/b flyes (for pre exhaust) 1 x 6/10 reps
Incline press 1 x 1/3 reps

Straight arm pullover (for pre exhaust) 1 x 6/10 reps
Palms up pulldown 1 x 6/10 reps
Deadlifts 1 x 6/10 reps

REST 4 to 7 days.

Workout 2 Legs and abs

Leg extension (for pre exhaust) 1 x 12/20 reps
Leg press 1 x 12/20
Standing calf raise 1 x 12/20
sit ups 1 x 12/20

REST 4 to 7 days

Workout 3 shoulders and arms

D/b lat raise 1 x 6/10 reps
bent over lat raise 1 x 6/10 reps
palms up pulldowns 1 x 6/10 reps
triceps pushdown (for pre exhaust) 1 x 6/10 reps
dips 1 x 3/5 reps

REST 4 to 7 days

Workout 4 legs and abs

SAME AS WORKOUT 2

REST 4 to 7 days, then start at workout 1 again

NOTE. Only one working set for each exercise! And only a few exercises each session!!

Also note most importantly the rest days , minimum of 4 rest days between each workout, but upto 7 days! (that even shocked me lol)

Each workout should take approx 12 to 15 mins , so he says!!

So what you guys think on that??? pretty radical huh!!

chrisj22 · 31-07-2007, 09:16 AM

If he did it, it's worked for him. I was reading an article in Flex about him changing to this HIT training & the gains he made in a short space of time were incredible apparently.

It just seems so little doesn't it? I'd feel like I've done fcuk all if I went into the gym doing that. He must have gone to total failure though (beyond belief).

Slamdog · 31-07-2007, 09:21 AM

he must have gone close to his rep max with the weights otherwise it really wouldn't be much of a load.

thestudbeast · 31-07-2007, 10:33 AM

Mike beleived in training well past failure onto forced reps and forced negatives. You'd have to have a very stong CNS to replicate his gains on this program.

Stanco · 31-07-2007, 10:37 AM

Well he definitely convinced me that training with low volume to failure is the way to go. I don't go as far as what he suggests, i do a program very similar to "big's" workout which is low volume also.

Just a note: Mike actually didn't train like this throughout his career. He got his body from doing the tradional HIT style training (Full body 3 times a week).

I think he goes too far with the consolidation routine though. Only 2 sets a week.

Galtonator · 31-07-2007, 02:58 PM

HIT has worked for me volume leads me to no gains

marso · 31-07-2007, 03:09 PM

I've been a Mentzer fan for nearly 16 years and have his books, DVD's, Video's and even an Audio Tape set. The routine you have listed is from the latest book, but in fact Menzter made his best gains using a four way split and more sets than advocated, he was also a big fan of rest pause training. This information can be found in the original Heavy Duty manuals.

While intensity is very important one should not underlook other variables that can also contribute to hypertrophy those being sufficient volume and frequency (based on the INDIVIDUALS needs and requirements) and in this regard I believe Mentzer took a step in the wrong direction with his latest routines especially his consolidation routine.

Paul.

anabolic lion · 31-07-2007, 03:48 PM

I am thinking of following something like dorian yates hit routine from blood n guts. Obviously not as mny exercises

marso · 01-08-2007, 06:15 PM

Dorian is a perfect example of someone taking the general principles of high intensity training and adapting them to suit HIS specific needs and requirements.

John Hodgson is a latter example of someone using the same principles with great success...

tiptoe · 01-08-2007, 08:25 PM

i've got johns video its one of the better dvd's on training about!

mindmuscle · 01-08-2007, 10:24 PM

Yep, been to a John Hodgson seminar recently, and he reckons he only does one working set for each exercise! ( Plus a few warm up sets) Interesting! Anybody else use this to good effect?

ah24 · 01-08-2007, 10:50 PM

Quote:

Originally Posted by mindmuscle

Yep, been to a John Hodgson seminar recently, and he reckons he only does one working set for each exercise! ( Plus a few warm up sets) Interesting! Anybody else use this to good effect?

Im starting it soon and hoping to get results. I think Paul.B does it and James.L is on it at the mo?

Also, yeah, John Hodgson only usually does one working set - got his DVD. His first 2 sets he gets it so the last rep looks slightly difficult but nothing over-exerting. 3rd set is all out and usually includes a couple of assisted reps.

**hackskii** · 01-08-2007, 11:11 PM

My training partner didnt get any gains till he went to HIT and took twice the time off.
He is progressing very nicely now.

I love HIT and I love the fact I am in the gym only 25 minutes 3 times a week for resistance training.

pob80 · 02-08-2007, 03:38 AM

Im using a similar style of training i do 2 warm up sets of 12 reps then an all out set of 6-8 rep into a douple dropset with partials and when safe eg machines negatives with my ttraining partner lifting the weight and I control it down all reps are very slow and controled feeling the positive peak contraction and negative part of the rep.

chrisj22 · 02-08-2007, 08:19 AM

Quote:

Originally Posted by mindmuscle

Yep, been to a John Hodgson seminar recently, and he reckons he only does one working set for each exercise! ( Plus a few warm up sets) Interesting! Anybody else use this to good effect?

Your right AH24,this is what Mr. Booth does too... Never tried it myself, but many have changed to this style.

31-07-2007, 09:00 AM	#1 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,390	Mike mentzer. HIT training I brought his book and just been reading it and i thought i would post a typical workout that he suggests. You volume trainers are gonna love this lol. Workout 1 chest and back D/b flyes (for pre exhaust) 1 x 6/10 reps Incline press 1 x 1/3 reps Straight arm pullover (for pre exhaust) 1 x 6/10 reps Palms up pulldown 1 x 6/10 reps Deadlifts 1 x 6/10 reps REST 4 to 7 days. Workout 2 Legs and abs Leg extension (for pre exhaust) 1 x 12/20 reps Leg press 1 x 12/20 Standing calf raise 1 x 12/20 sit ups 1 x 12/20 REST 4 to 7 days Workout 3 shoulders and arms D/b lat raise 1 x 6/10 reps bent over lat raise 1 x 6/10 reps palms up pulldowns 1 x 6/10 reps triceps pushdown (for pre exhaust) 1 x 6/10 reps dips 1 x 3/5 reps REST 4 to 7 days Workout 4 legs and abs SAME AS WORKOUT 2 REST 4 to 7 days, then start at workout 1 again NOTE. Only one working set for each exercise! And only a few exercises each session!! Also note most importantly the rest days , minimum of 4 rest days between each workout, but upto 7 days! (that even shocked me lol) Each workout should take approx 12 to 15 mins , so he says!! So what you guys think on that??? pretty radical huh!! __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

31-07-2007, 09:21 AM	#3 (permalink)
Slamdog Who nicked my hair? Join Date: Jun 2007 Location: Northampton Posts: 1,962 Blog Entries: 12	Re: Mike mentzer. HIT training he must have gone close to his rep max with the weights otherwise it really wouldn't be much of a load.

31-07-2007, 10:33 AM	#4 (permalink)
thestudbeast bann3d Join Date: Jul 2007 Location: Weston super mud Posts: 1,360	Re: Mike mentzer. HIT training Mike beleived in training well past failure onto forced reps and forced negatives. You'd have to have a very stong CNS to replicate his gains on this program.

31-07-2007, 10:37 AM	#5 (permalink)
Stanco Gym Addict Join Date: Jan 2007 Posts: 334	Re: Mike mentzer. HIT training Well he definitely convinced me that training with low volume to failure is the way to go. I don't go as far as what he suggests, i do a program very similar to "big's" workout which is low volume also. Just a note: Mike actually didn't train like this throughout his career. He got his body from doing the tradional HIT style training (Full body 3 times a week). I think he goes too far with the consolidation routine though. Only 2 sets a week.

31-07-2007, 02:58 PM	#6 (permalink)
Galtonator Gym Addict Join Date: Jul 2004 Posts: 467	Re: Mike mentzer. HIT training HIT has worked for me volume leads me to no gains __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. BSD21 IS YOUR TICKET TO 5% OFF YOUR FIRST ORDER FROM BULK SUPPLEMENTS DIRECT

31-07-2007, 03:09 PM	#7 (permalink)
marso Gym Addict Join Date: Jun 2006 Posts: 108	Re: Mike mentzer. HIT training I've been a Mentzer fan for nearly 16 years and have his books, DVD's, Video's and even an Audio Tape set. The routine you have listed is from the latest book, but in fact Menzter made his best gains using a four way split and more sets than advocated, he was also a big fan of rest pause training. This information can be found in the original Heavy Duty manuals. While intensity is very important one should not underlook other variables that can also contribute to hypertrophy those being sufficient volume and frequency (based on the INDIVIDUALS needs and requirements) and in this regard I believe Mentzer took a step in the wrong direction with his latest routines especially his consolidation routine. Paul. __________________ Wanna be Strongman To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

31-07-2007, 03:48 PM	#8 (permalink)
anabolic lion Gym Addict Join Date: Aug 2004 Location: West london Posts: 253	Re: Mike mentzer. HIT training I am thinking of following something like dorian yates hit routine from blood n guts. Obviously not as mny exercises

01-08-2007, 06:15 PM	#9 (permalink)
marso Gym Addict Join Date: Jun 2006 Posts: 108	Re: Mike mentzer. HIT training Dorian is a perfect example of someone taking the general principles of high intensity training and adapting them to suit HIS specific needs and requirements. John Hodgson is a latter example of someone using the same principles with great success... __________________ Wanna be Strongman To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-08-2007, 08:25 PM	#10 (permalink)
tiptoe Gym Addict Join Date: Jun 2007 Posts: 112	Re: Mike mentzer. HIT training i've got johns video its one of the better dvd's on training about! __________________ reps level 3 personal trainer and nutritional advisor

01-08-2007, 10:24 PM	#11 (permalink)
mindmuscle Always Learning Join Date: Jun 2007 Posts: 31	Re: Mike mentzer. HIT training Yep, been to a John Hodgson seminar recently, and he reckons he only does one working set for each exercise! ( Plus a few warm up sets) Interesting! Anybody else use this to good effect? __________________ It's not the quantity of the weight, but the quality of the movement!

01-08-2007, 11:11 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	Re: Mike mentzer. HIT training My training partner didnt get any gains till he went to HIT and took twice the time off. He is progressing very nicely now. I love HIT and I love the fact I am in the gym only 25 minutes 3 times a week for resistance training. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-08-2007, 03:38 AM	#14 (permalink)
pob80 Bringing Some Size Fall of 2009 Join Date: Jun 2006 Location: essex Posts: 532	Re: Mike mentzer. HIT training Im using a similar style of training i do 2 warm up sets of 12 reps then an all out set of 6-8 rep into a douple dropset with partials and when safe eg machines negatives with my ttraining partner lifting the weight and I control it down all reps are very slow and controled feeling the positive peak contraction and negative part of the rep.

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