I am Argentine, and although I speak a different language, I understand Mike perfectly, so wise and so humble, an inspiration not only for training, but for life as a whole, greetings to all the people who take the time and They listen to every word of this teacher.
In the early 2000s I stayed in Argentina visiting for 3 weeks, and the surrounding cities as my father was coaching his college team internationally plying in a tournament there. Also got to see BOCA Juniors play a home game. Got to train in the facilities around the cities, visit the beach, and eat some fine foods for a good balanced diet. Literally changed my view on training and how to say properly. Much blessings to y’all 🙌🏾
Something I’d like to add to our understanding of recovery ability is lifestyle outside of the gym. Most bodybuilders you see on the internet do it as their job and so are able to prioritize recovery to an extent others cannot: someone working a full time job, someone with children, someone having a difficult college course load, etc. These things tax the body’s biochemical reserves and psychological well-being as well, and thus can slow down recovery ability even if training, diet, and sleep are accounted for
@@Master__D Great thanks! I'm back to my Heavy Duty roots, Torso/Legs/Delts + Arms. With 2 days off between workouts. My progress is amazing ... today I did 22 leg sled reps ... 4 new reps with 5k more! Mike, as usual, was 100% right about added time off as we advance. How are your workouts going?
Now that I’m getting older and dealing with more tense muscles and joint problems, I’m finally really understanding the importance of Mike’s teachings. I’m now taking rest more seriously and also yoga, stretching, mobility exercises and massage therapy. Im learning that proper recover is just as important as the workout.
Well John, Mike certainly was a thinker. As I get older his thoughts are influencing my actions more. Quite frankley I feel better off for having been exposed to him. I think you should right his biography. All the best from Birmingham UK, Andy
Thanks for the kind words. Interesting you should mention that, as I am presently writing his biography for ECW Press here in Canada. It’s a lengthy process, requiring a lot of supplemental research, but I think it will be worthwhile when it’s complete.
To train once every 48 hours is a mistake on HIT. Waiting until day 4 or 5 minimum works better. This violates a lot of rules previously attributed to volume training but it just works Better and ironically FASTER by adding more rest days compared to more training days
I've found that my golden zone is 72 hours in between (M-Th Sun-Wed) My cousin however (the freak) has a better recovery effect than me and can do a regime every 48hrs
I dont fully understand my bodys capabilities, but i learned enough from mr. Mentzer that while i trained and implemented his training method of intensiry vs volume, intensity gave me better results
Excellent point. Principles are true for everybody, but they apply differently for every person, depending on genetics, natural recovery abilities, training level and other factors. About rest: some will need more, some will require less, but everybody needs proper rest to allow muscle growth.
Thank you for keeping this amazing archive, I've been able to have real conversations about working out with gym guys because of these videos and the Heavy Duty Method.
ive found it to be almost bad luck to talk about it with other guys because it is so radically different and so enormously logical that it sounds foreign. Knowing "the way" is as debateable as religion and its better for me to keep it to myself and lead by example. Mike is right and is what ive been yearning for.
@@dangerdavefreestyle It's a great Litmus test for guys at the gym who are worth talking with and those who are not. Considering I'm lifting heavier/look better than any of the guys who have disregarded this info is evidence enough for me to just ignore them. It's the same with all uncomfortable truths, they help you find decent acquaintances to discuss them with.
5'11 and an all natty 200lbs at 16% bf. I STARTED HIT at 180lbs after 14 years of training 2-3 years ago. Gaining 20lbs in 3 years after milking your noob gains is HUGE gains
I just like to listen Mike to get peace of mind. Still can't understand how I can drive 1 hour around trip to the gym just to do 3 sets all together, but I guess he knew better than me or anybody else for sure what is right for the training and muscle grow
Fewer sets per workout -> less time the body takes to recover and grow, the shorter the interval between training sessions. So by training less, you are going to be able to do more, actually. I learned the lines above the hard way, even though I am a HIT advocate.
You say: "Fewer sets per workout -> less time the body takes to recover and grow, the shorter the interval between training sessions." So why are you waiting 5 days between sessions if it's 'shorter'? I'd say rather that intensity, despite the fewer sets, means the body takes MORE time to recover. Hence the longer rest periods advocated by Mentzer.
I was wondering if there was some of those articles around that Mike made for the flex magazines, if there were any to be found or cover what was in them would be interesting.
Dear John, finished the book, what a great read! One question. I understand that rest-pause is a progression of 1-set-till-failire for advanced lifters who cannot reach failure with a single set anymore because of the build-up of waste products beforehand. However, I am not quite sure where Mentzer's single-static/negative (spotter helps raise the weight, trainee holds the weight as long as they can and then lowers is controlled) come into play. Are statics and intermediate step between 1-set-till-failure and rest-pause, or are they simply a superior version of 1-set-till-failure, or perhaps something else entirely? Many thanks!
He's not disinterested, just sighing because every time he's about to ask a question Mike steamrollers him. Bill is polite enough to let him go on for the sake of the information.
Hi John, so if I understand it correctly, he made the client do full body workout consisting of 3 exercises and then after 4 rest days the same full body workout?
Hey John What do u or mike think/thought about calisthetics? Still Using Mike methods like controlled neg/pos and holding for 2 sec or so. I dont like this unnatural machine movements nowadays anymore cuz its weird how someone can bench 100kg but is struggling to do 10 push ups. I think u understand my thought behind it
Calisthenics is by and large endurance training. If you want size with say push-ups then you need extreme muscle activation/mind muscle connection, intense single set workouts (press until you wobble) and then solid recovery as Mr. Mentzer has stated
@@99allthetimeI want size yes. I gonna do push ups , dips , spike push ups for overall shoulder, pull and chin ups. Legs are not that easy I gonna do intervals and jogging and squats hope that is enough with good intensity do u think aswell ?
@@Scndzr6 if you want size don't do endurance (endurance running for example is a no no), when you can do 30 reps of any of those exercises that's when you add difficulty/weight to the exercise (different angles or diamond hands for pushups). Squats, lunges and calf raises are my go to for my legs (then again I do gym and weights so ,🤷🏼♂️)
personally I workout M,T off,W,T, F off,S, S off and switch the days around also depending on how my body and mind is feeling even sometimes I might have a week off or more and achieve great results everyone is different and I push my self while training and sleep 7 hours a day, eat well.
If I am not wrong , Mike recommended avoiding cardio for some time if you are serious about building muscle But I love to do both and do cardio on rest days
Hey dear John Little, I get an extra rep every workout, then increase the weight to go back to initial rep range. I wanna know is it a good progress getting AN EXTRA REP? Or i should get 3-6 extra reps,thank you
Absolutely a one rep increase is good progress. If you go up to 11 repetitions from 10 repetitions, that’s an increase in work output by 10%, which is significant.
JUST make sure that one rep more is to FAILURE, if you can do more continue until Failure every time! If you can suddenly do 3 more reps than you should increase the weight next time
Increase intensity , decrease sets , increase rest , decrease frequency, see what happens ! Proof is in the pudding!😮and don’t forget your diet and protein!
I see this one dude at the gym every time I go, and I know he's probably there every day. He's in there before I get there and after I leave. He's got decent size but can tell he's got to be frustrated by the fact he looks no different from a year ago. I get some people like going to the gym just for the routine/endorphin rush, but I'm so tempted to go there and tell him he is massively overtraining, haha. Take a break, man! Take up guitar or something.
I really like MM and HIT style training. But As logical as he sounds, there are some more reasons when someone doesn’t make progress. E.g. a medical condition like testosterone deficiency or simply bad nutrition or lack of sleep.
That is true but that wasn't even a thought back then to that degree. And in the end Mike is still pretty much proving his point because if you aren't recovering, why are you training again? The notion that everyone has to do a 7-day workout split meaning they work out within the 7-day Gregorian calendar is just a complete farce. Some people's bodies might not be able to recover like that. You might not be able to do a Monday, Wednesday, Friday workout split and come Monday again. Be ready and improve. You might need to come back Tuesday or Wednesday. Have that extra day or two. The biggest principle of hit besides the intensity is the recovery. If you are not recovered, you are simply wasting your time.
Mike like to talk like a lot so this guy's probably just letting Mike talk and you know watch any of his other interviews with John. Little John doesn't talk too much at least in the recordings he post. I'm sure they had conversations on personal levels but most of the time it was just interviews or Mike being asked questions. So yeah
I am Argentine, and although I speak a different language, I understand Mike perfectly, so wise and so humble, an inspiration not only for training, but for life as a whole, greetings to all the people who take the time and They listen to every word of this teacher.
Yeah me too, im brazilian. The way he speaks is so easy for me to understeand
In the early 2000s I stayed in Argentina visiting for 3 weeks, and the surrounding cities as my father was coaching his college team internationally plying in a tournament there. Also got to see BOCA Juniors play a home game. Got to train in the facilities around the cities, visit the beach, and eat some fine foods for a good balanced diet. Literally changed my view on training and how to say properly. Much blessings to y’all 🙌🏾
Para mi tambien compa
As a fellow argentinian I also find mike inspiring, I wish i could find another mentzer follower where I train.
I am Amerikine
Something I’d like to add to our understanding of recovery ability is lifestyle outside of the gym. Most bodybuilders you see on the internet do it as their job and so are able to prioritize recovery to an extent others cannot: someone working a full time job, someone with children, someone having a difficult college course load, etc. These things tax the body’s biochemical reserves and psychological well-being as well, and thus can slow down recovery ability even if training, diet, and sleep are accounted for
Exactly! Mike's #1 aim was to get everyone to learn their body, so they could become their own personal trainer.
That's why the 80's Mr Olympia was stolen from him, there was no money in his success
@@Master__D Great thanks! I'm back to my Heavy Duty roots, Torso/Legs/Delts + Arms. With 2 days off between workouts. My progress is amazing ... today I did 22 leg sled reps ... 4 new reps with 5k more! Mike, as usual, was 100% right about added time off as we advance. How are your workouts going?
This channel is gold. Gold i tell ya!!
... not only when you train to failure, you physically *can’t* perform many sets, you can’t train more frequently than 2/3 times per week!!
Now that I’m getting older and dealing with more tense muscles and joint problems, I’m finally really understanding the importance of Mike’s teachings. I’m now taking rest more seriously and also yoga, stretching, mobility exercises and massage therapy. Im learning that proper recover is just as important as the workout.
Mike was soooo intelligent!
Well John, Mike certainly was a thinker. As I get older his thoughts are influencing my actions more.
Quite frankley I feel better off for having been exposed to him.
I think you should right his biography.
All the best from Birmingham UK, Andy
Thanks for the kind words. Interesting you should mention that, as I am presently writing his biography for ECW Press here in Canada. It’s a lengthy process, requiring a lot of supplemental research, but I think it will be worthwhile when it’s complete.
In the biography could you also talk about Ray? I find him very smart, charismatic and interesting but i can't seem to find much about him online.
To train once every 48 hours is a mistake on HIT. Waiting until day 4 or 5 minimum works better. This violates a lot of rules previously attributed to volume training but it just works Better and ironically FASTER by adding more rest days compared to more training days
I've found that my golden zone is 72 hours in between (M-Th Sun-Wed)
My cousin however (the freak) has a better recovery effect than me and can do a regime every 48hrs
I usually rest 7 -14 days between workouts
I'm at 5 days between sessions.
I dont fully understand my bodys capabilities, but i learned enough from mr. Mentzer that while i trained and implemented his training method of intensiry vs volume, intensity gave me better results
Excellent point. Principles are true for everybody, but they apply differently for every person, depending on genetics, natural recovery abilities, training level and other factors. About rest: some will need more, some will require less, but everybody needs proper rest to allow muscle growth.
Perfectly said
Thank you for keeping this amazing archive, I've been able to have real conversations about working out with gym guys because of these videos and the Heavy Duty Method.
ive found it to be almost bad luck to talk about it with other guys because it is so radically different and so enormously logical that it sounds foreign. Knowing "the way" is as debateable as religion and its better for me to keep it to myself and lead by example. Mike is right and is what ive been yearning for.
@@dangerdavefreestyle It's a great Litmus test for guys at the gym who are worth talking with and those who are not.
Considering I'm lifting heavier/look better than any of the guys who have disregarded this info is evidence enough for me to just ignore them.
It's the same with all uncomfortable truths, they help you find decent acquaintances to discuss them with.
5'11 and an all natty 200lbs at 16% bf. I STARTED HIT at 180lbs after 14 years of training 2-3 years ago. Gaining 20lbs in 3 years after milking your noob gains is HUGE gains
I just like to listen Mike to get peace of mind. Still can't understand how I can drive 1 hour around trip to the gym just to do 3 sets all together, but I guess he knew better than me or anybody else for sure what is right for the training and muscle grow
I'm doing his ideal routine every 5 days. Working great! Been thinking about going up to 6 days
I stretch from the chin up bar on my many off days. It’s the perfect augment to Mikes HD training! 💪🏆💯🥇
I do the same.
Interesting. Hope you don’t mind me asking but what is your purpose for that please ? I like the idea. 🤔
@@buckshot4569 try it for yourself, and you’ll almost immediately know the answer to your own question! 💪💪💪😉
@@buckshot4569 Uncompresses the spine for one. Feels really good. Stretches out my back muscles as well.
i prefer pullups over pulldowns. i can do 5 now.
Almost finished the book, amazing read! Now to put theory into practice in the coming years..
THIS MAN IS THE FITNESS G.O.A.T.
Fewer sets per workout -> less time the body takes to recover and grow, the shorter the interval between training sessions.
So by training less, you are going to be able to do more, actually.
I learned the lines above the hard way, even though I am a HIT advocate.
Due to the intensity it takes me 3 days to fully recover from my previous workout. Best gains ever.
@@susanwojcickisnicetwin lucky guy, for me 5 days is the sweet spot.
@@giakhanhthehinhcobanэто долго 5 дней?
You say: "Fewer sets per workout -> less time the body takes to recover and grow, the shorter the interval between training sessions." So why are you waiting 5 days between sessions if it's 'shorter'? I'd say rather that intensity, despite the fewer sets, means the body takes MORE time to recover. Hence the longer rest periods advocated by Mentzer.
I was wondering if there was some of those articles around that Mike made for the flex magazines, if there were any to be found or cover what was in them would be interesting.
Dear John, finished the book, what a great read! One question. I understand that rest-pause is a progression of 1-set-till-failire for advanced lifters who cannot reach failure with a single set anymore because of the build-up of waste products beforehand.
However, I am not quite sure where Mentzer's single-static/negative (spotter helps raise the weight, trainee holds the weight as long as they can and then lowers is controlled) come into play. Are statics and intermediate step between 1-set-till-failure and rest-pause, or are they simply a superior version of 1-set-till-failure, or perhaps something else entirely?
Many thanks!
Mike was legendary. Why does Bill come across as disinterested? This stuff is GOLD DUST!
He's not disinterested, just sighing because every time he's about to ask a question Mike steamrollers him. Bill is polite enough to let him go on for the sake of the information.
Brilliant
Hi John, so if I understand it correctly, he made the client do full body workout consisting of 3 exercises and then after 4 rest days the same full body workout?
To the Future Champs of BB give the OG BB credit for their philosophy so it can go to the masses. Like intermittent fasting
Goat 🤝
The Mad Scientist of BB Bodybuilding... HIIT KEY IS THE REST
Hey John What do u or mike think/thought about calisthetics? Still Using Mike methods like controlled neg/pos and holding for 2 sec or so. I dont like this unnatural machine movements nowadays anymore cuz its weird how someone can bench 100kg but is struggling to do 10 push ups. I think u understand my thought behind it
Calisthenics is by and large endurance training.
If you want size with say push-ups then you need extreme muscle activation/mind muscle connection, intense single set workouts (press until you wobble) and then solid recovery as Mr. Mentzer has stated
@@99allthetimeI want size yes. I gonna do push ups , dips , spike push ups for overall shoulder, pull and chin ups. Legs are not that easy I gonna do intervals and jogging and squats hope that is enough with good intensity do u think aswell ?
@@Scndzr6 if you want size don't do endurance (endurance running for example is a no no), when you can do 30 reps of any of those exercises that's when you add difficulty/weight to the exercise (different angles or diamond hands for pushups).
Squats, lunges and calf raises are my go to for my legs (then again I do gym and weights so ,🤷🏼♂️)
personally I workout M,T off,W,T, F off,S, S off and switch the days around also depending on how my body and mind is feeling even sometimes I might have a week off or more and achieve great results everyone is different and I push my self while training and sleep 7 hours a day, eat well.
Can anyone tell me inbetween those days of rest can i do cardio?
Not intense cardio but walking and cycling is good tho
Depends on how much muscle you want to gain.
@@RomRathod so like twice a week of cardio would be enough, if was doing high intensity?
If I am not wrong , Mike recommended avoiding cardio for some time if you are serious about building muscle
But I love to do both and do cardio on rest days
@@MikeJohnMentzer I think he said 2 days a week is ample amount of cardio if your doing HIIT weight training 🤔
Hey dear John Little, I get an extra rep every workout, then increase the weight to go back to initial rep range.
I wanna know is it a good progress getting AN EXTRA REP?
Or i should get 3-6 extra reps,thank you
Even 1 rep is progress just make sure to use all principles
What rep range are you useing?
Absolutely a one rep increase is good progress. If you go up to 11 repetitions from 10 repetitions, that’s an increase in work output by 10%, which is significant.
@@HEAVYDUTYCOLLEGE that’s how I look at it John. And if he is doing lower reps it’s a even bigger increase.
JUST make sure that one rep more is to FAILURE, if you can do more continue until Failure every time! If you can suddenly do 3 more reps than you should increase the weight next time
Genes... and magnesium !!!
Increase intensity , decrease sets , increase rest , decrease frequency, see what happens ! Proof is in the pudding!😮and don’t forget your diet and protein!
Mike Mentzer frequency
The holy grail this is why 97% of gym rats never look any different
I see this one dude at the gym every time I go, and I know he's probably there every day. He's in there before I get there and after I leave. He's got decent size but can tell he's got to be frustrated by the fact he looks no different from a year ago. I get some people like going to the gym just for the routine/endorphin rush, but I'm so tempted to go there and tell him he is massively overtraining, haha. Take a break, man! Take up guitar or something.
I really like MM and HIT style training. But
As logical as he sounds, there are some more reasons when someone doesn’t make progress. E.g. a medical condition like testosterone deficiency or simply bad nutrition or lack of sleep.
If u have a balance diet like he said you would the sufficient amount of testosterone needed for muscle recovery and strength gain
Exceptions prove the rule.
Intense, brief, and infrequent. If you aren't making progress you are most likely breaking one of the 3 key tenets of High Intensity Training.
That is true but that wasn't even a thought back then to that degree. And in the end Mike is still pretty much proving his point because if you aren't recovering, why are you training again? The notion that everyone has to do a 7-day workout split meaning they work out within the 7-day Gregorian calendar is just a complete farce. Some people's bodies might not be able to recover like that. You might not be able to do a Monday, Wednesday, Friday workout split and come Monday again. Be ready and improve. You might need to come back Tuesday or Wednesday. Have that extra day or two. The biggest principle of hit besides the intensity is the recovery. If you are not recovered, you are simply wasting your time.
Mentzer is assuming you are doing everything else correctly. We can't hold these against him
Bill has to be the most boring interviewer ever. Sounds like he’s bored.
He sounds like he's trying to not interrupt his subject and be very polite.
Mike like to talk like a lot so this guy's probably just letting Mike talk and you know watch any of his other interviews with John. Little John doesn't talk too much at least in the recordings he post. I'm sure they had conversations on personal levels but most of the time it was just interviews or Mike being asked questions. So yeah