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Mike Mentzer Hit
- Thread starter boxeo
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Deepsquat
New member
did the routine last summer...got stronger but also lost weight without even trying...got more cut...probably because of the additional time under tension the slow reps place on the muscle.....
I am now doing the DC training and like it even better...check the sticky at the top of the page
I am now doing the DC training and like it even better...check the sticky at the top of the page
Deep,
Thanks alot. I am so hesitant to try such a low volume of training. Im sure you know what I mean. I am used to feeling like a maggot if I didnt spend half a day in the gym destroying myself.
I trained at USOTC in San DIego two years ago and we only lifted three times a week doing only deadlift, bench and power cleans, Super low reps with PERFECT form. I felt like I wasnt even working out but I got stronger than ever before. WIthought drugs that is.
Thanks alot. I am so hesitant to try such a low volume of training. Im sure you know what I mean. I am used to feeling like a maggot if I didnt spend half a day in the gym destroying myself.
I trained at USOTC in San DIego two years ago and we only lifted three times a week doing only deadlift, bench and power cleans, Super low reps with PERFECT form. I felt like I wasnt even working out but I got stronger than ever before. WIthought drugs that is.
D
Debaser
Guest
Trust me you're making the smartest decision for your training career that you'll ever make. Low volume is the way to go. DC seems to be even more effective than generic HIT due to the frequency. But choose even HIT and you'll be light years ahead of most people anyway.
c3bodybuilding
New member
Try it, don't butcher it, or add more stuff. Follow it EXACTLY, and you will see great results. I follow that when I am off, when on I train how Mentzer did when he was doing shows. It's very similiar to what Realgains posted on proper training on the Women's board.
Speaking of Realgains, he helps so many people. He helped me many times. He should be a mod.
Speaking of Realgains, he helps so many people. He helped me many times. He should be a mod.
I'm gonna say it outright: there's not enough frequency. Hitting muscles once a week is great for maintenance. But if you want to build you're going to need to keep your muscles in a state of growth for longer.
I've done an HIT-esque routine and my gains were glacially slow. When I upped the frequency my gains took off.
-casualbb
I've done an HIT-esque routine and my gains were glacially slow. When I upped the frequency my gains took off.
-casualbb
Deepsquat
New member
Yeah, I think that is why I like DC better...more frequancy...also, if you checkout www.hardgainier.com some of there guys have noticesd the same ...you will gain in strength , but to get size you need more frequancy.,casualbb said:
Mike Mentzer's low volume approach builds a rather blocky physique, somewhat similar to a powerlifter IMO. In Mentzer's last H.I.T. book published this year, many of his own photos reflect this.
- Mike
- Mike
Lord_Suston
New member
Menzer hit theory is pretty good, I find it a good program to get back in the swing of things since it emphasizes form and time under load. But the more progress I achieve overall I need to change my frequency up more and train for sport specific. I would rate it one of the better methodologies out there though for beginners and intermediate lifters
Boss101
New member
HST
I've tried HIT workouts before I was getting results for a few weeks but then I'd hit a wall.
You should checkout HST training great program.
http://www.hypertrophy-specific.com/
I've tried HIT workouts before I was getting results for a few weeks but then I'd hit a wall.
You should checkout HST training great program.
http://www.hypertrophy-specific.com/
PolishHammer1977
New member
Deepsquat said:
Wrong. Proly bc you were overtraining..................
D
Debaser
Guest
If he were overtraining why would he be getting stronger? Have you seen Mentzer's workouts?
Workout A Flat Dumbell Flies Super Setted1 with Incline Press Close Grip, Palms Down Pull Down Reguar Deadlift
Workout B Leg Extension Super Setted1 with Squats Calf Raise
Workout C Dumbell Laterals Bent Over Dumbell Laterals Curl (Straight Bar) Tricep Pressdown Super Setted1 with Dips
Workout D Leg Extension (static hold2) Super Setted1 with Leg Press Calf Raise
with THREE FULL DAYS REST BETWEEN WORKOUTS. I do not like his way of doing HIT very much, too infrequent. I hope you were being sarcastic about the overtraining comment.
And MikeNYCguy, explain how HIT would build a "blocky" physique. Mike's genetics determined what he would look like. You can either make a muscle bigger or smaller. Dorian also did HIT. Explain to me how doing higher volume would make you look less "blocky." If you think powerlifters look blocky think about how many high-ranked powerlifters are under 6%, or even 10% bodyfat. Maybe this has a little bit to do with it? By the way some powerlifters diet down and enter bodybuilding shows and CRUSH their competition.
Workout A Flat Dumbell Flies Super Setted1 with Incline Press Close Grip, Palms Down Pull Down Reguar Deadlift
Workout B Leg Extension Super Setted1 with Squats Calf Raise
Workout C Dumbell Laterals Bent Over Dumbell Laterals Curl (Straight Bar) Tricep Pressdown Super Setted1 with Dips
Workout D Leg Extension (static hold2) Super Setted1 with Leg Press Calf Raise
with THREE FULL DAYS REST BETWEEN WORKOUTS. I do not like his way of doing HIT very much, too infrequent. I hope you were being sarcastic about the overtraining comment.
And MikeNYCguy, explain how HIT would build a "blocky" physique. Mike's genetics determined what he would look like. You can either make a muscle bigger or smaller. Dorian also did HIT. Explain to me how doing higher volume would make you look less "blocky." If you think powerlifters look blocky think about how many high-ranked powerlifters are under 6%, or even 10% bodyfat. Maybe this has a little bit to do with it? By the way some powerlifters diet down and enter bodybuilding shows and CRUSH their competition.
PolishHammer1977
New member
Debaser, do yourself a favor and let "Deepsquat" defend himself.
You have a lot to learn my young padawan.
You have a lot to learn my young padawan.
FYI, everyone:
Mike Mentzer's "Theories" were not even real theories in the strict, scientific sense of the term: it was all bullshit taken from Arthur Jones' "theories" which have very, very little scientific support despite the rampant dogmatism (even at some universities) with which they are upheld.
Now, maybe someone will flame me for saying this, but I care not. I have been doing squats, deadlifts, barbell rows, dips, bench presses, chinups and military presses for the past several months . . .
5 sets of 5, every lift EVERY DAY, 2-3X a WEEK. Using 55-75% of my 1RM, NEVER going to failure, and keeping a steady tempo. This is basically the exact opposite of Mentzer's "theory", and yet, most eastern bloc weightlifters and powerlifters utilize such a routine (with its dramatic amounts of weekly volume) to prepare for peaking. Nothing else I have done besides low reps with heavy weight infrequently (4-6 days rest) has made me stronger or larger than such a routine. And the amazing thing is, I'm hardly ever sore the day after a workout.
Science has shown that the key to achieving great musculature, strength or size is to create an adaptive cellular environment which has such an incredible level of GPP that it does not need 5 days of rest to overcome traumatic training stress. The more frequently training stress is applied per unit of time, the more adapted your muscles will become, and hence, the bigger and stronger they will get.
After the first month on this routine, I grew stretchmarks in my legs (around the point of insertion of the adductor muscles) and ass that I never even knew could even exist. I took a month's rest and did standard 5X5 stuff, one muscle group per week, and I was AMAZED at how much strength I had gained since. Heavy weight (80% of my Squat and Deadlift 1RM's) felt LIGHT. I've kept about the same weight, but my strength and definition have gone crazy.
I would recommend such a routine, as outlined in books like Tudor Bompa's Serious Strength Training or Brian Hancock's HST protocol, to anyone seeking strength and size. And if it is true that Mentzer's routine really does work, then try switching it up between this type of high volume, high frequency, low intensity routine, and the low volume, low frequency, high intensity stuff that Mentzer advocates. If his "theories" do hold true, then switching it up between such periods will make things even better.
Mike Mentzer's "Theories" were not even real theories in the strict, scientific sense of the term: it was all bullshit taken from Arthur Jones' "theories" which have very, very little scientific support despite the rampant dogmatism (even at some universities) with which they are upheld.
Now, maybe someone will flame me for saying this, but I care not. I have been doing squats, deadlifts, barbell rows, dips, bench presses, chinups and military presses for the past several months . . .
5 sets of 5, every lift EVERY DAY, 2-3X a WEEK. Using 55-75% of my 1RM, NEVER going to failure, and keeping a steady tempo. This is basically the exact opposite of Mentzer's "theory", and yet, most eastern bloc weightlifters and powerlifters utilize such a routine (with its dramatic amounts of weekly volume) to prepare for peaking. Nothing else I have done besides low reps with heavy weight infrequently (4-6 days rest) has made me stronger or larger than such a routine. And the amazing thing is, I'm hardly ever sore the day after a workout.
Science has shown that the key to achieving great musculature, strength or size is to create an adaptive cellular environment which has such an incredible level of GPP that it does not need 5 days of rest to overcome traumatic training stress. The more frequently training stress is applied per unit of time, the more adapted your muscles will become, and hence, the bigger and stronger they will get.
After the first month on this routine, I grew stretchmarks in my legs (around the point of insertion of the adductor muscles) and ass that I never even knew could even exist. I took a month's rest and did standard 5X5 stuff, one muscle group per week, and I was AMAZED at how much strength I had gained since. Heavy weight (80% of my Squat and Deadlift 1RM's) felt LIGHT. I've kept about the same weight, but my strength and definition have gone crazy.
I would recommend such a routine, as outlined in books like Tudor Bompa's Serious Strength Training or Brian Hancock's HST protocol, to anyone seeking strength and size. And if it is true that Mentzer's routine really does work, then try switching it up between this type of high volume, high frequency, low intensity routine, and the low volume, low frequency, high intensity stuff that Mentzer advocates. If his "theories" do hold true, then switching it up between such periods will make things even better.
SANDMAN5150
New member
Fortes, Kudos to you my brother.....read on........... I just lost my training partner for switching to this approach (5x5) any way I too have approached the workouts very basic...
Dealift, Presses, Bench, Rows, Pullups, Dips, Cleans, Curls,......
is there anyway that you can outline your workout I need a base for training........Thank you.....Live Strong
Dealift, Presses, Bench, Rows, Pullups, Dips, Cleans, Curls,......
is there anyway that you can outline your workout I need a base for training........Thank you.....Live Strong
Certainly!
Here's what I suggest:
Divide your training into 2 four week phases.
PHASE A: Adaptation/Conditioning
PHASE B: Peaking/Max Strength
Phase A would look like Stephen Korte's 3X3, but modified for bodybuilding (unless you are a powerlifter):
3 days a week, M-W-F, S-M-W, T-Th-S, or whatever - you do every single lift.
Bench, Squats, Deadlifts, Barbell Rows, Chinups, Dips, Presses, Curls
Split your workout into a 2-a-day, either that, or cut off everything after barbell rows.
Do the same weight every day for whatever particular week you're on, then add weight for the next week. An ideal way for a BB is like so:
WEEK 1 -
60% of your 1RM (core lifts)
WEEK 2 -
63% of your 1RM
WEEK 3 -
66% of your 1RM
WEEK 4 -
70% of your 1RM
Now, by core lifts I mean the first four. Of course, you will be doing 5X5 for everything, and here's the damn kicker . . .
Take NO MORE than 90 seconds rest between sets TOPS. The first two weeks it should be barely over 60 seconds of rest. This incredible training density wil cause growth like a mother. Like I said, the stretch marks are incredible.
Now, once you are finished with your conditioning phase, your MxS phase is ready to begin. I recommend jumping up to 80% of your 1RM to start with, 5X5, but now you will use a split routine. Keep all the old lifts, but split them. One possible way is:
WEEK 1:
MON - Bench, Squat, Press, Dips
WED - Deadlift, Row, Chinups, Curls
FRI - Bench, Squat, Press, Dips
WEEK 2:
MON - Deadlift, Row, Chinups, Curls
WED - Bench, Squat, Press, Dips
FRI - Deadlift, Row, Chinups, Curls
And so on.
Now, after each workout, if you make 5X5 with that given weight, add between 5 and 20 lbs. the next week (5 and 10 for bench and rows, 10 and 20 for squats and deads, this is a general rule and is subject to exceptions).
Some weeks your increase may only allow one solid set of 5, or 5 solid sets of 3. This is not a problem. The trick is to KEEP that weight the next time, and KEEP using the same weight until you make 5X5 with it. If the weight was WAY to heavy, take a few pounds off the next workout. It's no problem. Just make sure to do ALL FIVE SETS.
At the end of 4 weeks, you can either keep going with strength/peaking or you can jump right back into conditioning. Taking a week off wouldn't hurt, either, but because of the light weights used in conditioning, it is not absolutely necessary.
Hope that helped. If you want me to give you excel spreadsheets which calculate the poundages, e-mail me. Good liftin'!
Here's what I suggest:
Divide your training into 2 four week phases.
PHASE A: Adaptation/Conditioning
PHASE B: Peaking/Max Strength
Phase A would look like Stephen Korte's 3X3, but modified for bodybuilding (unless you are a powerlifter):
3 days a week, M-W-F, S-M-W, T-Th-S, or whatever - you do every single lift.
Bench, Squats, Deadlifts, Barbell Rows, Chinups, Dips, Presses, Curls
Split your workout into a 2-a-day, either that, or cut off everything after barbell rows.
Do the same weight every day for whatever particular week you're on, then add weight for the next week. An ideal way for a BB is like so:
WEEK 1 -
60% of your 1RM (core lifts)
WEEK 2 -
63% of your 1RM
WEEK 3 -
66% of your 1RM
WEEK 4 -
70% of your 1RM
Now, by core lifts I mean the first four. Of course, you will be doing 5X5 for everything, and here's the damn kicker . . .
Take NO MORE than 90 seconds rest between sets TOPS. The first two weeks it should be barely over 60 seconds of rest. This incredible training density wil cause growth like a mother. Like I said, the stretch marks are incredible.
Now, once you are finished with your conditioning phase, your MxS phase is ready to begin. I recommend jumping up to 80% of your 1RM to start with, 5X5, but now you will use a split routine. Keep all the old lifts, but split them. One possible way is:
WEEK 1:
MON - Bench, Squat, Press, Dips
WED - Deadlift, Row, Chinups, Curls
FRI - Bench, Squat, Press, Dips
WEEK 2:
MON - Deadlift, Row, Chinups, Curls
WED - Bench, Squat, Press, Dips
FRI - Deadlift, Row, Chinups, Curls
And so on.
Now, after each workout, if you make 5X5 with that given weight, add between 5 and 20 lbs. the next week (5 and 10 for bench and rows, 10 and 20 for squats and deads, this is a general rule and is subject to exceptions).
Some weeks your increase may only allow one solid set of 5, or 5 solid sets of 3. This is not a problem. The trick is to KEEP that weight the next time, and KEEP using the same weight until you make 5X5 with it. If the weight was WAY to heavy, take a few pounds off the next workout. It's no problem. Just make sure to do ALL FIVE SETS.
At the end of 4 weeks, you can either keep going with strength/peaking or you can jump right back into conditioning. Taking a week off wouldn't hurt, either, but because of the light weights used in conditioning, it is not absolutely necessary.
Hope that helped. If you want me to give you excel spreadsheets which calculate the poundages, e-mail me. Good liftin'!
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