Slightly left of crazy... Gender: Highscores: 9
HIT The Mentzer Way...
I’ve long been a fan of Mike Mentzer's approach to training from the recovery standpoint. So many professional BBers promote splits that to anyone OTHER than a pro would bring about over training swiftly. Mike Mentzer however promoted lengthy recovery times to ensure that every time you set foot into the gym you’re at 100%. In fact he once postulated that to properly recover from an intense chest workout it may take upwards of two weeks before reaching 100% again. Which makes sense to me since when I workout I EXPECT 100% from my body.
Mike Mentzer, aside from promoting longer recovery periods, Mike also promoted high intensity workouts with an emphasis on quality vs high volume. To Mike the most important element in any training program was thoroughly exhausting the muscle being used in the shortest time possible.
In order to illustrate Mike's approach here are two workouts designed by Mike Mentzer. The second was actually designed for and used by Dorian Yates.
Workout 1 (Monday)
Leg Extensions + Leg Presses: 1 superset - 8+ reps
Squats: 1 set - 8+ reps
Leg Curls: 2 sets - 8+ reps
Calf Raises: 2 set - 6-8 reps
Toe Presses: 1 set - 6-8 reps
Dumbell Flyes + Pec Dec: 1-2 Supersets - 6-8 reps
Incline Bench Press: 1 set - 6-8 reps
Pushups: 2 sets - 8+ reps
Tricep Pushdowns +
Behind the head dumbell raises: 2 Supersets - 8+ reps
Dips: 1 set - 6-8 reps
Lying Dumbell Tricep Extensions: 2 sets - 6-8 reps
Workout 2 (Thursday)
Pullovers + pull ups: 1-2 supersets - 8+ reps
Close grip Pulldowns: 1 set - 8+ reps
Bentover Barbell Rows: 2 sets - 6-8 reps
Barbell Shrugs + Dumbell Shrugs: 2 Supersets - 8+ reps
Upright Rows: 1 set - 8+ reps
Mid-Cable Rear Delts + Front Raises: 2 Supersets - 8+ reps
Lateral Raises: 1 set - 8+ reps
Dumbell Presses: 2 sets - 8+ reps
Standing Barbell Curls +Dumbell Hammer Curls: 2 Supersets - 8+ reps
Concentration Curls: 2 sets - 8+ reps
A more advanced version of Mikes workout principles can be seen in the following workout designed for Dorian Yates.
Monday (Workout 1):
Dumbell Flies: 2 sets to failure
Machine Incline Press: 2 sets to failure
Lateral Raises: 2 sets to failure
Rear Delts: 2 sets to failure
Rope Pushdowns: 2 sets to failure
Skull Crushers: 2 sets to failure
Wednesday (Workout 2):
Pullovers: 1 set to failure
Pullups: 2 sets to failure
Lat Pulldowns: 1 set to failure
Seated medium grip rows: 1 set to failure
Barbell Shrugs: 2 sets to failure
Standing Reverse Curls: 1 set to failure
Preacher Curls: 2 sets to failure INCLUDING the use of partial reps
Dumbel Hammer Curls: 1 set to failure
Friday (Workout 3):
Leg Extensions: 2 sets to failure
Leg Presses: 1 set to failure
Squats: 1 set to failure
Leg Curls: 2 sets to failure
Stiff-legged Dead Lifts: 2 sets to failure
Calf Raises: 2 Sets to failure
Even today, almost 2 decades after I began lifting I still use Mike's exercise combinations and use failure as the only option for determining endurance. Though Mike caught some criticism for some of his more radical theories I believe the workout examples listed illustrate plainly how effective Mikes HIT principles could be when applied to the fundementals of weightlifting.
Good luck and good lifting!
I have flying monkeys and I'm not afraid to use them!
Listen here sonny, there aint no disaster.
There aint no shame in bein' beaten by a master!
~ Johnny Lang - Rack 'em up
Ash nazg durbatulûk, ash nazg gimbatul,
Ash nazg thrakatulûk agh burzum-ishi krimpatul.
|Mon Nov 15, 2010 10:52 am||