just fail! that's what safety bars are for. This post Monday, d.b. Presses, I just moved my head to the right in case my chest, arm fails & d.b. falls to floor. It'll b alright! 💪🦵
Hell yes. If I aim for 10 reps and that 10th goes up pretty easy, I'll bust out a few more then add weight immediately. we both know what a good set feels like 😅
I feel ya. I hate the thought of stopping when i know i probably have 2 or 3 more reps in me. I prefer to just not grind out that rep where maintaining form is too difficult.
Been working out for 40 years, I discovered Mike Mentzer just last year and my work outs are at another level, a lot less injury prone, and on top of that, I don’t need to waste my life away at the gym.
sounds like a program problem also going to failure is promoting more useless damage to your body so whatever bro. I enjoy doing 405 on leg day for reps, not just a glass cannon show off.
@@justincharlton1132 I mean going to failure isn't necessarily going to mess with your body. You just need to make sure you aren't actually losing form as you get close, since that has an injury risk. Especially if you aren't doing many sets a week, it shouldn't be that bad for wear and tear on the body.
Mentzers way is perfect for nattys. In my teenage years I trained 5-6 days a week 1-3 hour sessions and got shredded. Only problem was for the next 10 years I stayed pretty much the same size even loosing gains and covered in injuries. Took about a year off (still sore) started again but soon found Menzter. Now I train 15-20 min a week incredibly intense to absolute failure one set per body part. Less pain, more strength and gained about 20lb of muscle in about 6 months so... somethings working. EDIT: Didn't think this would get much attention otherwise I'd have put more thought into it. Shouldn't have said 20lbs of muscle but mass instead. I was 150lbs shot up to 170lbs which was my original weight before I stopped going to the gym over Covid and hit the booze (among other things) hard. I made it up to over 190lb since this comment but the food I needed to consume to maintain it was simply too much. So I let myself go down to around 180lb. And yes I am only doing 20min a week of weights training believe it or not, though I should point out that I'm also a boxer and work in construction which is where my real strength comes from and why recovery is so important to me, the weight lifting is more for aesthetics. If you want to see my out of shape 150lb self I was in one of my wee bros experiment youtube channels called Fightclubkitchen there's a short video called "Ever had your fudge packed" Don't judge too harshly... my diet then consisted mostly of Guinness, vodka and weed... I'll at some point probably be on another channel so you can see the progress when I am. And yes 100% natural lol, we get tested for juice.
If you don't eat you wont gain weight no matter what your frequency is so there's your answer. Clearly you started eating more. Mass doesn't just magically accumulate on your body. If you ate properly in your teens you would have had 10x the results you're getting now. 15 minutes a week? Thats actually pathetic
All these people out here saying “the HIT training doesn’t work any better than XYZ training program”. Mike israetel is one of them normally. But I’m over like “dude say what you want, but what about the people (like you apparently) who have tried EVERYTHING else and suddenly they find ‘work out less and rest more’ and suddenly they blow up?” Lol they wouldn’t keep doing it if it wasn’t working.
15-20min/week seems functional for slow gains. But I do 20-45 min/4-5x per week until failure with backend strength training (higher reps, lower weight) and I get about .75-1lb/week muscle growth. Eating enough was the hardest part especially after realizing I was in starvation mode for over 8 months (18-1900kcals/day in with a 3k-4k burn)my macro numbers forced me to triple my food intake,
@@cookingwithsceymoor thats awesome man congratz but 20-45min per day seems Ok as a short/intense training as you do it 4-5 times a week, but train only 1 time a week for 15-20min I mean you almost have only time to do warmup at this rate
I have been working out for a few years and i started listening to Mike Mentzer this year. 1 full body workout every 3-4 days. 1 warmup set and 2 to complete failure. I have never gained so much muscle. Completely natty
Mentzer’s principles apply across all methods of training in that you only need 1 set to absolute failure to maximize gains. Because done correctly, you’re channeling the volume and intensity of multiple sets into just 1.
HIT style training works. My gains had basically ceased until i reduced my volume and frequency. Took an injury to realize that i shouldn't train so often and needed to decrease volume. Now i train every 3rd day and have been seeing more results than i did in almost a year of training. Once the weight actually gets heavy, and you're not on the juice, you NEED more recovery time.
Recovery is important but not as much as you think it is. Every high level athlete it any field in the universe incorporates volume. For some reason the only people who dont are Mike Methhead fans with anonymous accounts on TH-cam videos who are 100% small.
@@maxpowers4436depends on what your goals are. Recovery for maxing out lifts can definitely take 2 days, maybe 3 if you overdid it which isn’t hard when you’re feeling out a new weight or rep range you like to do. I personally have goals to better my flexibility due to past sports injuries, so my training is going to be diverse and not focused as heavily on max/near max strength. After stretching intensely and not overdoing it for just a week, I notice my legs and joints feel more like they did when I was younger. Just attempting a bridge requires a different type of strength, little tiny stabilizer muscles I could feel lighting up. Stretches are underrated for recovery and pre workout for sure. Look at any first baseman in the MLB, or just look at their pre game stretches. This is BASEBALL, a sport that gets a bad rap for having a few chubby guys who can slam home runs playing in its biggest league. And yet many players can do the splits casually.
Nah it works for me after 27 years of training various methodologies. If you can train effectively it can be optimal. I posted 2 exercise focused videos on my channel. @@amarson2322
@@amarson2322 if you’re working hard labor in the daytime most days of the week, 2-3 is probably all you need for newbie gains. I overdid it, worked a lot of 12hr double shifts and would be asked last minute to cover. Also would go to lift for 2hrs after work until the late hours (usually from like 11:30PM-1:00AM or 2AM latest) then on the hardest days I’d go back for another double shift and sometimes even lift again after. I was consuming 500mg of caffeine (200 morning 300 evening/night) to keep it going 😂 eventually ran into shoulder problems and didn’t rest enough. Lifting a lot of awkward objects at work, shoveling, bending in weird ways all day in the hot sun. Barbacking and groundskeeping on the beach. I’d have to haul all the alcohol from the front of the place on a cart to the beach. Good leg day everyday lmao. I wish I only did 2-3 a week then but I was addicted to the pump lol. Sleep is essential I was undercutting that and other forms of rest like stretching SLOWLY and purposefully. This time I’m hype to do it right ;)
I did HIT in 86 and put on 35 lbs of muscle in one year. Im on it again, this time just once a week as i am now 55 and have a hernia to deal with. But it works like magic! One set to failure, one set per muscle group. Done in an hour!
@@ssjayy-xs5lh I didn't inject them,they were pills. We thought they were Analog steroids. Anabolic, analog, who knew? But yeah, 165 to 200 in less than a year. I then went on to do speed skating for decades until Lyme disease reared its head. And I was 6' and still growing. 35 lbs goes a long way on my frame. I look pretty much the same whether I'm 180 or 220, which is my normal healthy range. Below 175 and I look skinny.
I bought Mikes book when I was 22. I’m 42 now and I thank his program for helping me out on size and keep the size and never losing my strength. I’ve been part of the 300lb club (bench, squat and D.L) club for 20 years.
I started Mentzer's HDT program in March. I had a hard time NOT going to the gym during the long recovery phase but the results have been fantastic! I was deconditioned after having a knee replacement. For the first HDT workout I did York machine squats and I reached failure lifting only the shoulder yoke and my bodyweight for 12 reps. Every workout since then my strength has increased dramatically. Yesterday I did 160 more pounds for 14 reps to failure! Previously I did 3 sets of 10 reps 3X per week for years without great results.
For some training to failure just is the way to go. I personally could never ever leave a rep in reserve because I would feel extremely unsatisfied this way. In that case the methods he anticipates still work very well until this day.
Love them. I’ve been training with two “warm up sets” and a set tot total failure with drop sets for each body part and I’m the results have been awesome. Workouts are less than an hour four days a week too.
@@thehalfnam4331that depends on far too many other things, frequency, experience, volume, training specificity. If you’re doing a lot in a week, you’re right for sure, though.
@PositiveDailyImpact same been doing this while cutting super slowly and it was phenomenal for 8 months. But now I've plateaued so I'm gonna cut properly. Excited to see how it works on a bulk.
Worked out all my life. Been watching some YT fitness videos for years. This is the FIRST time that I am binge watching a YT fitness guy's content Most of those dudes have some interesting info but it always annoy me how they talk or present stuff or maybe they just bore me or annoy me. But I've been binging Mike's videos. He's like Jocko Willink of bodybuilding.
@@gabriel1095 - Can't tell if you're mocking me or being awkwardly appreciative. Either way: Enjoy Dr.Mike's videos. Many gains to you and have a great day 👊
@@jeremiaha5167 no I’m really not mocking you bro 100% serious. I typically don’t binge watch videos from Content creators but I feel like this guy knows his shit. I’ve already tried, and implemented a few of his principles, and they work.
@@gabriel1095 - Shit. Misread your first comment. I thought you wrote "how you feel".... Yeah. He is very enjoyable. Straight to the point. No BS. Not trying to have some weird persona. A cool funny dude who knows his shit. I enjoy his uploads a lot
Oh man, mentzer never advocated to do a dropset. Its just opposite, he always suggested to do a superset. He said "dropset just extending the set to get a muscle damage and dropping down a weight, which is going backwards."
@@jimaldo7715True. But i almost laughed when he said "if you want best overall muscle growth, you have to do 3-1 RIR (Reps In Reserve). He refuted mike mentzer's valid argument, then came up with an even more stupid argument by going for 3 sets of 3-1 RIR😂😂.
You need to get your fkn ears check you bozo and stop glazing Mentzer. He didnt refute anything he said Mentzer got good results with what he did and suggested that overall something else might be better. Also why are you making shit up? He literally never said the sentence in the entire video mentioning "3 sets" You literally hallucinated that because of how much ur glazing Mentzer. Secondly testing yourself to know your real RIR is a normal part of training. If you are literally doing any program you should periodically test yourself regardless. Thirdly he didnt make anything up working out close to failure and using RIR is a well documented and studies aspect of hypertrophy training. What it allows you to do its achieve great results by going close to failure but not burning yourself out and including a little more volume here and there. As much as you fkwits hate to admit it volume is important. Training like a HITard on side laterals, calves and a myriad of other exercises is stupid. Literally every high level athlete in any field incorporates high volume into their training. Only closet homosexuals fans on Mentzer think doing more than 3 sets per months is over training.
Yeah, I like to do lateral raises every day at the gym, and calf raises(Lee Haneys advice). If you follow mikes split legs, back and chest, shoulders and arms, you’ll hit your arms twice anyways.
I started training like Mike but what he’s not saying here is Mike talks about not going heavy and focus on control so very slow down and up. And staying under muscle tension the whole time. So if I curl 50 pounds but I am using the dumbbell moment I am cheating myself. So cut the ego and go slow. Mikes workouts also focus on free weights and making you engage your core. So after a workout I feel my abs getting a burn. The big thing is rest and recovery days. Mikes theory is that the human body responds to the environment or conditions you place it in. So when you enter a rest state you give the body time to repair and grow the new tissue. Even more because they body needs time to take fat use the stored energy to grow/heal and that’s the big word heal. When we get sore at the gym it’s the same as you fell or got into a fight. You’re not doing that every single day. Now Mike says like 72 hours between workouts I am not sure about that I would agree on that for leg day because I go crazy on legs but everything is at most a 48 hr or 24hr. but think of it like a scab on a cut of you pick at it it opens up and bleeds and has to scab over again so it can heal. You keep picking at it, it will not heal. So stop going to the gym every day and you down need to spend 3 hrs at the gym. When I go by myself and if the gym is empty I can be done in like 30 mins and feel a good burn. Been weight training since I was like 10 and hard lots of up downs from injuries in my 20s. Mikes way is way better.
Let’s be real. We don’t have all the time in the world so Mike’s approach is great for 95% of people. I workout 15 minutes a day now with very low body fat and good muscle size. It’s great as a busy person.
if you’re talking about mentzer, then there isn’t a single realm of reality where you’d be able to do at least more than two sets in that amount of time lol
@Mantastic-ho3vm i hope you understand that i dont want to show my legs to anonymous person in internet. If you dont believe me i cant complain about it
I try to see my workout routine as finding my limit, testing my limit and pushing my limit. I then feel out my recovery time and alter my routine to not 'push the limit' until I conciously decide to during my workout. Every now and then I'll get lost in my workout and break my current limit. I then repeat this whole process all over again. 2 years and I went from a big-boned, fat 130kgs to a big-boned, muscular 85kgs. NEVER compare yourself to others, others are meant for inspiration only. ALWAYS compare yourself to your last 3 workouts
yeah bro I was like that when I first started. I used to do squat 100kgx10x3, then leg press 16 plates for 15x3, then leg extension 140kgx10x3. I never understood how people did it twice a week because I always pushed to failure. wayyyyy tooo much volume lmfao. I was also in a weird position because for an untrained person I had pretty strongs legs so I didnt know wtf I was doing, but it worked and I pushed big numbers
@@-AxisA- 16 plates on a leg press machine yeah. 8 per leg. I used to use one of those isometric hammer strength ones so I did one leg at a time, because coordinating both legs at the same time on that damn thing is impossible. I dont really leg press anymore because i want to work on my squat, which was lagging because my lower back isn't strong enough compared to my legs.
The last 4-5 reps to failure recruites the most fibers.Leaving reps in reserve simply prolongs the process.You can pay now or pay later.Pick which suites your lifestyle and psychological profile.
Fucking love dr mike. Probably the best way to start and stay on a fitness journey. Man is funny as shit and puts the science into such dumbed down terms for us average folk and doesn't lose a shred of knowledge along the way; and if he did, he'd tell you. Great guy.
I wish Mentzer was still alive. The guy has no idea how many people live his teachings. I am 40 and can’t train like in my 20s ( 6 days a week , 3 hours in the gym) now I go and do 4 days a week maybe 30-45 minutes. And I look way better than I did back then. And I don’t have injuries
You are exactly right. I train Heavy duty mostly Menzers way but you are spot on on the recovery. It takes longer. Volume and HIT work in my opinion just a matter of what works best for you and most HITters know eventually an extra day or two or even a week off after months of training is necessary as is doing a maintenance phase where you are not going all out to positive failure. Great channel btw subscribed 👍👍
Imo RIR is such a difficult approach to have. You have so many thing to take into consideration and track Rest time TUT Rep sequence Workout sequence RPE Etc…. You can’t have any variation in your workouts because any deviation will impact your RIR. MM approach is straight forward and easier to track progressive overload (imo) If someone can achieve 95% consistency of something that’s 85-90%as effective in half the time…imo that’s much better than 80% of something that’s “optimal” and takes 2-3x as much time
STEPS>> 4-6 weeks progressive overload 1-2 weeks d-load program 1 week off... OFF 1 week maintenance. 1 week to max out all exercises done during your progressive overload last month. NEW START - Swap out 2 exercises per muscle group and start from the top again. Thoughts?
or might as well just make your program better to lessen the need for dedicated deload weeks since that's simply because of fatigue accumulation overtime which is from not being able to recover sufficiently each session. i'm nowhere near an expert myself, but i see no sense in doing this. insights would be most welcome! but anw, yeah. that's similar to strength focused programs, which is not that necessary in hypertrophy focused training. in terms of the latter, all you have to do is do progressive overload on an exercise targetting a certain muscle group for a long long long period of time. that rotation is not mandatory to do at a given time. it's simply a change in prioritization so that depends solely on you, but since it's generally better to spend more time in a certain goal and not change things up that often for common reason like spending time on neurological adaptation stuff, it's good to do that after prolly about 6 weeks minimum with the longer duration being better. TLDR: too much time is wasted on taking a break, maintenance, and even the maxing period. so might as well do it simpler and not make things complicated like that, and just focus on progressive overloading a certain muscle group and get sufficient time for your muscles to recover and let the adaptations to take place. that is if your goal is building muscle anw.
I followed mike mentzer's method to train to failure and rest 2-3 days between workouts. From 1 yr of training, i noticed a big growth on my biceps and my overall size of my arm. From 12.5 inch overall arm size, now its measured 14.2 inches in just a yr of training. I only do twice strength training per week, and 1 cardio (shadow boxing).
This happened to me, I thought I was going to 2 reps away from failure for a month or so. I was doing 10 reps I thought 12 reps was failure. I tested my failure again and I got to 21 💀. I increased the weight and have best testing my failure every other week.
Don't like the Mentzer figure for many reasons, but I love Dorian. Tried HIT for the first time and my strength increased in literally everything after 10 years of training (6 consistent ones) and already being 20kg above my height in meters. I'm talking about increases of up to 50% in some lifts in the span of 3 months. Realized I was overtraining and that was an welcoming solution. Now I sleep better, have much more strength, I'm able to better control my fatigue, have progressive overloaded like crazy since then and now have a tool (low volume and high intensity sessions) that I mix with volume focused sessions (not to failure) in order to avoid overtraining forever. It works wonders. Classic Push - Pull - Legs, but I alternate between HIT one day and volume. Because the split is 3 days, the next push day will be a volume one, so I always keep rotating each day between HIT and volume. Best approach I've yet found to hit PRs on everything on a weekly basis while adding volume focused work on top. Now trying chest+biceps+lateral and rear delts instead of the classical push and back+tris+anterior delt instead of pull. Same thing.
Arthur jones and Mike Mentzer say that one of the conveniences of HIT and going to failure every workout it that you’re bot guessing; I did 9 reps this workout, 10 reps the next therefore I got stronger. It’s pretty sweet not gonna lie.
Mike said "there's only two accurate intensity levels, 0% when you're resting and 100% when you're putting maximum effort, other than these two we can't measure accurately" So I'm doing Mike mentzer way for two months now and I'm just getting stronger, not as big as i want to, but if you're getting stronger you're doing the right thing.💪🇧🇷
When I started 21 years ago I sometimes pretended someone was hanging from a cliff. And if I didn’t do an x amount of reps, they’d fall 😂😮 Anyone else do silly things like that?
Its been a loooong time long before Mike that in the bibliography was written crystal clear that you have 2 options to train. High volume with low intensity or low volume with high intensity . In every kind of workout you are commited ro reduce the time of the workout as the intensity increases. Thats not new is one of the oldest principles of training . The trap here is that the naturals cant anabolise all the time instead they are prone to overtraining compared to the athletroids who can easily adopt and gain from multiple sets routines. So speaking about weights YES the naturals must stay in low set routines i dont care if they are only ONE set or more but they for sure must be LOW. in any case bravo to mike mentzer that he shared this knowledge and fought all that big system of bodybuilding and supplements.
@@Rob-qn6odi respect your answer and i am waiting some more info from you like researches that prove what you say . There arent there is just two ways and you can choose whatever you want the only provement was to compare the gains of individuals and the result was that both ways give very good gains up to the ‘plateaux’. No offence i am not promoting mike to be clear i just speak about the bibliography. The only reason i say low volume for naturals is because we very easy catabolise if we follow the champs routines . But exactly what Mike is speaking is in the basic principles there is no lie no fraud .
Used to workout 6 days a week. Now I workout once a week for 15 minutes. I'm much bigger, stronger and healthier now than I've ever been. And no type of injury
This is why it's a problem to tell people that going to failure is bad because most people's own sense of failure is nowhere near failure at all and they could do more.
Well said. The problem with RP os thet 99% of people have no idea what failure is. Im 240lbs, thats me in my picture. When i see guys "Go to failure" then laughing and congratulating eachother after a set? Failure, im literally throwing up in a garbage can while my legs are shaking and i csnt stand
Ive always done the Mike Mentzer workout! You actually dont burn out or kill yourself this way! I only train each body part twice a week with no more than 3 sets per muscle gruop! You work hard but dont burn yourself out!
@@alphaapex3663I agree intensity is important but also taking a muscle to failure is important muscle growth can be achieved either with reps less weight which needs to be taken close to or too failure and high weight low volume which is easier to go to failure as your not doing many reps cos of the weight
@@Bane1Mirin I kind of lump high intensity and failure into the same definition here so I may have confused you with my words. Pretty sure we agree. I was hating on junk volume for the sake of more “time under tension”
I prefer training to failure because I KNOW my training is on. If you’re not putting on muscle, it’s one of 3 things. Your stimulus ( training ) Your nutrition Your recovery Training to REAL failure progressively helps me check one box on that list
Because you've been lifting weights for 20 years and you're comparing yourself to kids who've maybe got 2-3 years training at most under their belt LOL
I did Mike Mentzer and it really worked while only working out every forth or fifth day. Only thing dont think is so good is that small muscles recover faster and should be trained more often. Now what I started is train big muscles every few days, similar to what Mentzer said but train small muscles every time I train for a few sets. For example Chest and then biceps, triceps, shoulders, calves then next time Back and also biceps, triceps, shoulders calves. Between the day always one day recovery. If Im not getting stronger anymore Im trying two days of recovery.
Mentzer was genius at what he did for training and his HIt is by far the best there is for muscle growth and utilisation of your time in the gym. Excessive volume is a waste and was proven next to Hit training
He just said why HIT is superior. I love lifting weights, I push myself very hard, and if I attempted to leave RIR I would miscalculate it all the time. This making it more difficult than it needs to be not to mention the volume you need which means an excess of time wasted.
Same as me, as I don't fully trust myself in estimating how many reps I really have in reserve. Works for me, although I surely do not train as good as I would with a coach like Mike.
I've been doing heavy duty training ( mike mentzer) program and I can tell you I've never felt stronger and more ripped then I am this past year or so. I'm literally only in the gym 3 days a week, and my bench, squat, deadlift has gone up tremendously in the past year Like never before. I used to go to the gym 5 times a week but only if I knew training less but to failure was the answer, I've would've did this throughout my 20's
Dr Mike just said the EXACT problem with his method! This is why you push to failure or 1 RIR on EVERY set. You will never grow trying to guess your RIR all the time. It’s pointless.
This is why he said you need to test yourself from time to time. In the periodization approach he teaches you will get to failure during the overreaching phase of your mesocycle. This is how you learn what your 0RiR is and what is the most reasonable nr of reps for the weight you are workong with. In the next cycle you will not miracly do 7 reps more, so you know what to expect, for getting in the ballpark of 3-1 RiR.
Wrong. Everybody who ever did a mesocycle, knows that. You MAY mess up your RiR in the first mesocycle. But after the first overreaching phase, 99% of people will have an understanding of their rep range and are set for life.
Mike said that it’s impossible to determine what percentage of effort triggers muscular growth. You can only accurately measure being completely at rest (0%) and maximum effort (100%). Therefore if one wants to guarantee muscular growth they should go to complete failure. So in theory both of these gentlemen are right. The guy in the video believes the sweet spot is somewhere 1-3 reps shy of failure while Mike doesn’t leave it up to chance. If you push the body to it’s absolute limit are guarenteed to send the signal to your body that it needs to grow stronger
Started doing Mike Mentzer's philosophy when I started training with Joe Carini (RIP) my junior year of high school. Could barely bench 155lbs at the beginning of my junior year. Max benched 330lb going into my senior year of high school then maxed at 360lbs going into college.
I worked for a company called Keiser Training and this is the exact training method they use, at first i was very sceptical having trained the "traditional" 3 sets 10 reps way all my life but this is the only way i train now, one set to failure, 4 seconds up 2 second hold 4 seconds down, 60-90 seconds work under load. It works for me I don't get injured, my work out takes about 20 minute and being an old geezer there's less wear and tear on my joints. It's not for everyone but train the way you want, in most cases something is better than nothing and clearly from reading the comments everyone is an expert with their own special secret knowledge, including me.
If you want good results, youve got to be honest with yourself and go to true failure. having a good workout partner that will push you is awesome. They are removed from the situation a bit and can see the speed of that rep and demand more when youre ready to give up. and if you cant get that last one, they can give you just enough help so that you can complete the last rep and you truly know that was your all. Ive never consistently had a partner for a long time and im seeing alot of results by doing that.
In practice Mentzer is giving good advice because most gym goers don’t understand true failure. In theory he could be wrong but that’s why his advice rings true for so many. Failure means 3 RIR to most people
It's hard to give advice to the open public, but what he is saying is good advice for guys who dont know what their doing or are lost at what they should be doing. I like the five by five program, and usually, at 80%, my fourth and fifth set ends with a failed rep or two.
Myeah. I do a. Push pull leg split. I artieste end my laat at to failure and I do 3 excersizes the first half of the week and 3 excersizes the last half of the week where I do drop sets. And I do the Dropsets for the have muscles in the 2md part of the week, so they have an extra rest day on Sunday (the only day I do cardio longer than 8 minutes and I also do yoga/stretching for an hour)
I actually had to do this the other day because I thought that I was going to failure on my lat pull downs. But really i was able to do 7 more than i usually do. And that seven more put me to the point where I was quite literally shaking and like pulling as hard as I could to get that last set down and I could not do it. So now Imma go to or three reps less than what I was doing that day.
Less is more for overall progression overtime. But peds and caloric intake have a lot to dictate training past or two failure. When I say failure, I mean, you can’t do another full rep then you begin to do partials. It works
Yeah training with a gun to my head always got me past what i thought my limit was. Scared the shit out of the gym crowd, that my trainer was shouting death threats and pointing a weapon at me.. But now I'm jacked. Goals.
I do HIT because of time constraints. Funny thing is I’ve added more muscle over the past 3 years doing it than I did in the previous 3 training like normal. Everyone is different though
Mike, I took your guidance coaching and implemented 2-3 reps beyond the burn. Man…it’s changed my training completely. Because of it, both my strength and physique have improved. I actually feel like a chump when I finish a set simply because I hit a rep number. I can hear you in my mind calling me a Puss.😂😂😂 👊🏽👊🏽👊🏽
What Dr Mike fails to mention is EACH rep is 7-8 second tempo on eccentric and concentric till failure, that’s why Mentzer did only 1 set , and still got great results! 🙌🦅🇵🇸
Hit training works like magic. The only issue is that most people don’t like to do it because it is simply hard and painful. Also you need an excellent spotter. For example when I do curls to failure after the final set I feel like i am going to to trough up this is how much effort it takes . This is why it is not so popular. On the end of the day everyone chooses what they like to do. But you will not see growth unless you put the effort into it . The other thing is the recovery you need to take your time it is the rest that makes you grow.
Mentzer has said on more than one occasion that it’s hard to gauge what is 70 or 80 or 90 percent. What is absolutely measurable is 0% which is doing absolutely nothing and 100% which is doing your absolute maximum.
I go to the gym 6 times a day, and train to failure my last 2 sets. A lost of the times with a drop set. Feels really good for me and is easy to do instead of trying to wonder how many reps I have. A lot more fun for me as well.
There's literally no reason to leave a rep in reserve. The whole point is a send a signal to your muscles that they absolutely must get bigger and stronger to handle the demand. When you hold reps and reserve you're simply allowing your muscles to do something they're already capable of doing. The last rep where you giving everything you got is the one that makes the difference. And based on this advice the one you wouldn't do. And recovery from it is a non-issue if you understand You don't need to be in the gym 6 days a week.
I was following a mike mentzer program. Got me some good results, but I had to keep taking breaks from it, I wasn't recovering between workouts, was tired all the time, hungry all the time. I slowed down now. Need something less intense, was beginning to have pain when I didn't before.
Using a training block structure like functional/crossfit or olympic weightlifting even in bodybuilding from times to times there's a block with low reps and on this block can be a PR week. Instead of bigger weights you can test reps. Is not a rule, but i trained in my box with this structure and worked really well
That's why i advice to take the 70-80-90-100% overload 70% is to activate the muscle and neuro musculair functions. 15 reps. 80% of your max is to get the fast twitch stimulans, 8-10reps 90% slow twitch stimulans 4-6 reps. 100% must be to failure with 2 reserve. It works
Just make sure you listen to what he says, muscles growth , that is specifically size , that is not density, or strength or endurance, make sure you know what your goals are and train appropriately
it’s helped me so much with building muscle! do 2 muscle groups one day then rest for 2-3 days or more and keep repeating! helps me address and manage my soreness and discomfort given my job of standing all day. get bigger by the day 😋
I used to do HIT training many moons ago and I really enjoyed it. Was so much fun. But I wasn't a bodybuilder or competitor or anything, just did it to try it out. And I got I be honest, it worked really well for me. However it plateaus pretty hard. I seitched things up after a while and fell into full body compound which is perfect for me. But I don't know shit, just that I enjoyed it for what it was. 🤷🏽♂️
In such a scenario. HIT is one of the best training routines..I tried Mike mentzer’s heavy duty. It is insane. Being an Indian, people say they we have skinny fat, however I found it suitable for my Indians also, though I was a sports person with not much skinny fat but still greater than others in west
This is exactly why I always go to failure when possible. That's the only way I know that I failed. If you always "almost fail" you'll never really know if you did.
I go to failure but utilise this type of training once a month as it's taxing on the nervous system and recovery. I use machines mainly or when not using machines, for example when bench pressing, use safety bars inside a squat rack. Another example is when using a hammer strength press and you find your arms fatigue before your pecs, pre exhaust the chest on a cable fly then hit failure on the press. Remember, train smart.....and hard 🙃
Absolutely 💯 failure means you cannot move the bar no matter how hard u try ,try getting a spotter to help with the last 3 reps so you are doing a forced rep so to speak .then rest at home and growth WILL happen 👍
We found using strip down sets once a month with 3 days rest then start back at usual routine works best ..you can't recover otherwise so hes right ...its finding the right time frame to put the strip sets to absolute failure into your programe ..recovery is king .
I train to failure because I can't count
Same ahahahah
Real
😂😂😂
If you stop counting your mind stop working. You are not in control anymore! Yeah i lose count too 😢
Good one 😂
I always go to failure and I lie to myself:
- Yeah, yeah, I could do more 2 or 3 reps.
Right!?! 😅
Same, even on squats, somehow haven't ended up getting injured doing that like all these videos of people dropping the bar on their back 😂
Glad I’m not the only one who’s mentally ill😂
Hahaha I can’t relate more dude
just fail! that's what safety bars are for. This post Monday, d.b. Presses, I just moved my head to the right in case my chest, arm fails & d.b. falls to floor. It'll b alright! 💪🦵
Most people don't ever train to failure but I honestly find it hard not to. It feels like I didnt do anything if I don't
Hell yes. If I aim for 10 reps and that 10th goes up pretty easy, I'll bust out a few more then add weight immediately. we both know what a good set feels like 😅
I feel ya. I hate the thought of stopping when i know i probably have 2 or 3 more reps in me. I prefer to just not grind out that rep where maintaining form is too difficult.
"If you stop now, you wasted your time."
What sport were you in as a child?
My set weights and reps are all over the place cus I ALWAYS go to failure lmao
Been working out for 40 years, I discovered Mike Mentzer just last year and my work outs are at another level, a lot less injury prone, and on top of that, I don’t need to waste my life away at the gym.
Thats awesome man happy for you
sounds like a program problem also going to failure is promoting more useless damage to your body so whatever bro. I enjoy doing 405 on leg day for reps, not just a glass cannon show off.
@@justincharlton1132 I mean going to failure isn't necessarily going to mess with your body. You just need to make sure you aren't actually losing form as you get close, since that has an injury risk. Especially if you aren't doing many sets a week, it shouldn't be that bad for wear and tear on the body.
Its just giving less gains, you'd be better off doing less.
@@justincharlton1132lol what?
Also 405 on what?
He’s the smartest fitness guy on TH-cam
@@freya218source?
@@freya218yes really
@@freya218this and youre other comment prove youre a dumbass
That Brad Schoenfeld dude is kinda smart too.
@@freya218 shut up troll
Mentzers way is perfect for nattys. In my teenage years I trained 5-6 days a week 1-3 hour sessions and got shredded. Only problem was for the next 10 years I stayed pretty much the same size even loosing gains and covered in injuries. Took about a year off (still sore) started again but soon found Menzter. Now I train 15-20 min a week incredibly intense to absolute failure one set per body part. Less pain, more strength and gained about 20lb of muscle in about 6 months so... somethings working.
EDIT: Didn't think this would get much attention otherwise I'd have put more thought into it. Shouldn't have said 20lbs of muscle but mass instead. I was 150lbs shot up to 170lbs which was my original weight before I stopped going to the gym over Covid and hit the booze (among other things) hard. I made it up to over 190lb since this comment but the food I needed to consume to maintain it was simply too much. So I let myself go down to around 180lb. And yes I am only doing 20min a week of weights training believe it or not, though I should point out that I'm also a boxer and work in construction which is where my real strength comes from and why recovery is so important to me, the weight lifting is more for aesthetics.
If you want to see my out of shape 150lb self I was in one of my wee bros experiment youtube channels called Fightclubkitchen there's a short video called "Ever had your fudge packed"
Don't judge too harshly... my diet then consisted mostly of Guinness, vodka and weed...
I'll at some point probably be on another channel so you can see the progress when I am. And yes 100% natural lol, we get tested for juice.
If you don't eat you wont gain weight no matter what your frequency is so there's your answer. Clearly you started eating more. Mass doesn't just magically accumulate on your body. If you ate properly in your teens you would have had 10x the results you're getting now. 15 minutes a week? Thats actually pathetic
All these people out here saying “the HIT training doesn’t work any better than XYZ training program”. Mike israetel is one of them normally. But I’m over like “dude say what you want, but what about the people (like you apparently) who have tried EVERYTHING else and suddenly they find ‘work out less and rest more’ and suddenly they blow up?” Lol they wouldn’t keep doing it if it wasn’t working.
15-20min A WEEK and you gained muscle in 6 months ? Hmmm....
15-20min/week seems functional for slow gains. But I do 20-45 min/4-5x per week until failure with backend strength training (higher reps, lower weight) and I get about .75-1lb/week muscle growth. Eating enough was the hardest part especially after realizing I was in starvation mode for over 8 months (18-1900kcals/day in with a 3k-4k burn)my macro numbers forced me to triple my food intake,
@@cookingwithsceymoor thats awesome man congratz but 20-45min per day seems Ok as a short/intense training as you do it 4-5 times a week, but train only 1 time a week for 15-20min I mean you almost have only time to do warmup at this rate
I have been working out for a few years and i started listening to Mike Mentzer this year. 1 full body workout every 3-4 days. 1 warmup set and 2 to complete failure. I have never gained so much muscle. Completely natty
can you tell us your program or workout plans bro? Ive been looking everywhere especially from mentzer himself
whats youre program routine? i am doing full body also so i would apreciate it
What’s your program?
Need that program bro lol
@@daarksideyt I mean DC is the kind of newest version of Mentzer training. Its more of a split, and very effective.
"When you've all the time in the world to train" is an important sentence here.
Exactly
Mentzer’s principles apply across all methods of training in that you only need 1 set to absolute failure to maximize gains. Because done correctly, you’re channeling the volume and intensity of multiple sets into just 1.
HIT style training works. My gains had basically ceased until i reduced my volume and frequency. Took an injury to realize that i shouldn't train so often and needed to decrease volume. Now i train every 3rd day and have been seeing more results than i did in almost a year of training.
Once the weight actually gets heavy, and you're not on the juice, you NEED more recovery time.
Recovery is important but not as much as you think it is. Every high level athlete it any field in the universe incorporates volume. For some reason the only people who dont are Mike Methhead fans with anonymous accounts on TH-cam videos who are 100% small.
@@maxpowers4436depends on what your goals are. Recovery for maxing out lifts can definitely take 2 days, maybe 3 if you overdid it which isn’t hard when you’re feeling out a new weight or rep range you like to do. I personally have goals to better my flexibility due to past sports injuries, so my training is going to be diverse and not focused as heavily on max/near max strength.
After stretching intensely and not overdoing it for just a week, I notice my legs and joints feel more like they did when I was younger. Just attempting a bridge requires a different type of strength, little tiny stabilizer muscles I could feel lighting up. Stretches are underrated for recovery and pre workout for sure. Look at any first baseman in the MLB, or just look at their pre game stretches. This is BASEBALL, a sport that gets a bad rap for having a few chubby guys who can slam home runs playing in its biggest league. And yet many players can do the splits casually.
so u train only 2 times in week, i smell cap
Nah it works for me after 27 years of training various methodologies. If you can train effectively it can be optimal. I posted 2 exercise focused videos on my channel. @@amarson2322
@@amarson2322 if you’re working hard labor in the daytime most days of the week, 2-3 is probably all you need for newbie gains. I overdid it, worked a lot of 12hr double shifts and would be asked last minute to cover. Also would go to lift for 2hrs after work until the late hours (usually from like 11:30PM-1:00AM or 2AM latest) then on the hardest days I’d go back for another double shift and sometimes even lift again after. I was consuming 500mg of caffeine (200 morning 300 evening/night) to keep it going 😂 eventually ran into shoulder problems and didn’t rest enough. Lifting a lot of awkward objects at work, shoveling, bending in weird ways all day in the hot sun. Barbacking and groundskeeping on the beach. I’d have to haul all the alcohol from the front of the place on a cart to the beach. Good leg day everyday lmao. I wish I only did 2-3 a week then but I was addicted to the pump lol. Sleep is essential I was undercutting that and other forms of rest like stretching SLOWLY and purposefully. This time I’m hype to do it right ;)
I did HIT in 86 and put on 35 lbs of muscle in one year. Im on it again, this time just once a week as i am now 55 and have a hernia to deal with. But it works like magic! One set to failure, one set per muscle group. Done in an hour!
I doubt it's 35 lbs of lean muscle in one year unless you injected steroids. 35 lbs in general? Sure.
@@ssjayy-xs5lh I didn't inject them,they were pills. We thought they were Analog steroids. Anabolic, analog, who knew? But yeah, 165 to 200 in less than a year. I then went on to do speed skating for decades until Lyme disease reared its head.
And I was 6' and still growing. 35 lbs goes a long way on my frame. I look pretty much the same whether I'm 180 or 220, which is my normal healthy range. Below 175 and I look skinny.
You may doubt 35 lbs a year but mentzer’s approach will certainly give results. That is may take away.
I bought Mikes book when I was 22. I’m 42 now and I thank his program for helping me out on size and keep the size and never losing my strength. I’ve been part of the 300lb club (bench, squat and D.L) club for 20 years.
I started Mentzer's HDT program in March. I had a hard time NOT going to the gym during the long recovery phase but the results have been fantastic! I was deconditioned after having a knee replacement. For the first HDT workout I did York machine squats and I reached failure lifting only the shoulder yoke and my bodyweight for 12 reps. Every workout since then my strength has increased dramatically. Yesterday I did 160 more pounds for 14 reps to failure! Previously I did 3 sets of 10 reps 3X per week for years without great results.
Doubtful. Selling the HIT kool aid again.
For some training to failure just is the way to go. I personally could never ever leave a rep in reserve because I would feel extremely unsatisfied this way. In that case the methods he anticipates still work very well until this day.
I just tried drop-sets for the first time. I liked it. Good pump. 💪😃
Love them. I’ve been training with two “warm up sets” and a set tot total failure with drop sets for each body part and I’m the results have been awesome. Workouts are less than an hour four days a week too.
Same
Great for lighter isolated movements but sbd or leg press drop sets to failure will ruin your training for a week
@@thehalfnam4331that depends on far too many other things, frequency, experience, volume, training specificity. If you’re doing a lot in a week, you’re right for sure, though.
@PositiveDailyImpact same been doing this while cutting super slowly and it was phenomenal for 8 months. But now I've plateaued so I'm gonna cut properly. Excited to see how it works on a bulk.
Worked out all my life. Been watching some YT fitness videos for years.
This is the FIRST time that I am binge watching a YT fitness guy's content
Most of those dudes have some interesting info but it always annoy me how they talk or present stuff or maybe they just bore me or annoy me.
But I've been binging Mike's videos. He's like Jocko Willink of bodybuilding.
I’m glad you typed out exactly how I feel. Lol
@@gabriel1095 - Can't tell if you're mocking me or being awkwardly appreciative. Either way: Enjoy Dr.Mike's videos. Many gains to you and have a great day 👊
@@jeremiaha5167 no I’m really not mocking you bro 100% serious. I typically don’t binge watch videos from Content creators but I feel like this guy knows his shit. I’ve already tried, and implemented a few of his principles, and they work.
@@gabriel1095 - Shit. Misread your first comment. I thought you wrote "how you feel".... Yeah. He is very enjoyable. Straight to the point. No BS. Not trying to have some weird persona. A cool funny dude who knows his shit. I enjoy his uploads a lot
Cause he's bald, hes a big tough guy and he's chill
Oh man, mentzer never advocated to do a dropset. Its just opposite, he always suggested to do a superset. He said "dropset just extending the set to get a muscle damage and dropping down a weight, which is going backwards."
Precisely. Drop sets are like doing low intensity cardio, where you obviously didn't reach failure.
@@jimaldo7715True. But i almost laughed when he said "if you want best overall muscle growth, you have to do 3-1 RIR (Reps In Reserve). He refuted mike mentzer's valid argument, then came up with an even more stupid argument by going for 3 sets of 3-1 RIR😂😂.
Its crazy how many people talk about mentzer and get shit wrong
You need to get your fkn ears check you bozo and stop glazing Mentzer. He didnt refute anything he said Mentzer got good results with what he did and suggested that overall something else might be better. Also why are you making shit up? He literally never said the sentence in the entire video mentioning "3 sets" You literally hallucinated that because of how much ur glazing Mentzer.
Secondly testing yourself to know your real RIR is a normal part of training. If you are literally doing any program you should periodically test yourself regardless.
Thirdly he didnt make anything up working out close to failure and using RIR is a well documented and studies aspect of hypertrophy training. What it allows you to do its achieve great results by going close to failure but not burning yourself out and including a little more volume here and there.
As much as you fkwits hate to admit it volume is important. Training like a HITard on side laterals, calves and a myriad of other exercises is stupid. Literally every high level athlete in any field incorporates high volume into their training. Only closet homosexuals fans on Mentzer think doing more than 3 sets per months is over training.
People also never talk about the fact that Menzter's system includes warm up sets on many exercises.
I started training like Mike about 3 months ago and the results have been insane. Don’t think I’ll ever go back
That’s why when I trained like mike, I rested 4 days between workouts. Only thing I would’ve changed is maybe do more for arms and shoulders.
McEnroe did what? 🤔
@@positivelynegative9149lmao, idk how auto correct got that
@-Jozef It do be like that sometimes. 😄
Yeah, I like to do lateral raises every day at the gym, and calf raises(Lee Haneys advice). If you follow mikes split legs, back and chest, shoulders and arms, you’ll hit your arms twice anyways.
post physique
I started training like Mike but what he’s not saying here is Mike talks about not going heavy and focus on control so very slow down and up. And staying under muscle tension the whole time. So if I curl 50 pounds but I am using the dumbbell moment I am cheating myself. So cut the ego and go slow. Mikes workouts also focus on free weights and making you engage your core. So after a workout I feel my abs getting a burn. The big thing is rest and recovery days. Mikes theory is that the human body responds to the environment or conditions you place it in. So when you enter a rest state you give the body time to repair and grow the new tissue. Even more because they body needs time to take fat use the stored energy to grow/heal and that’s the big word heal. When we get sore at the gym it’s the same as you fell or got into a fight. You’re not doing that every single day. Now Mike says like 72 hours between workouts I am not sure about that I would agree on that for leg day because I go crazy on legs but everything is at most a 48 hr or 24hr. but think of it like a scab on a cut of you pick at it it opens up and bleeds and has to scab over again so it can heal. You keep picking at it, it will not heal. So stop going to the gym every day and you down need to spend 3 hrs at the gym. When I go by myself and if the gym is empty I can be done in like 30 mins and feel a good burn. Been weight training since I was like 10 and hard lots of up downs from injuries in my 20s. Mikes way is way better.
Let’s be real. We don’t have all the time in the world so Mike’s approach is great for 95% of people. I workout 15 minutes a day now with very low body fat and good muscle size. It’s great as a busy person.
Wtf are you getting done in 15 minutes.
@@ghost_trapz5932i do legs with 2 weeks rest and its just 10 minutes. İ had AMAZING results for my legs
if you’re talking about mentzer, then there isn’t a single realm of reality where you’d be able to do at least more than two sets in that amount of time lol
@Mantastic-ho3vm i hope you understand that i dont want to show my legs to anonymous person in internet. If you dont believe me i cant complain about it
@@ghost_trapz5932compound movements
I try to see my workout routine as finding my limit, testing my limit and pushing my limit.
I then feel out my recovery time and alter my routine to not 'push the limit' until I conciously decide to during my workout.
Every now and then I'll get lost in my workout and break my current limit. I then repeat this whole process all over again.
2 years and I went from a big-boned, fat 130kgs to a big-boned, muscular 85kgs.
NEVER compare yourself to others, others are meant for inspiration only. ALWAYS compare yourself to your last 3 workouts
I just realised ive actually been training too hard for 3 years. no wonder I can only do 1 leg day a week...
I did the same, but only for like 6 months before I found this channel
yeah bro I was like that when I first started. I used to do squat 100kgx10x3, then leg press 16 plates for 15x3, then leg extension 140kgx10x3. I never understood how people did it twice a week because I always pushed to failure. wayyyyy tooo much volume lmfao. I was also in a weird position because for an untrained person I had pretty strongs legs so I didnt know wtf I was doing, but it worked and I pushed big numbers
Doubtful.
@@ub3rfr3nzy94 Wtf does 16 plates mean?:D I really hope you don't mean 16x 20kg/45lbs plates.
@@-AxisA- 16 plates on a leg press machine yeah. 8 per leg. I used to use one of those isometric hammer strength ones so I did one leg at a time, because coordinating both legs at the same time on that damn thing is impossible. I dont really leg press anymore because i want to work on my squat, which was lagging because my lower back isn't strong enough compared to my legs.
The last 4-5 reps to failure recruites the most fibers.Leaving reps in reserve simply prolongs the process.You can pay now or pay later.Pick which suites your lifestyle and psychological profile.
Fucking love dr mike. Probably the best way to start and stay on a fitness journey. Man is funny as shit and puts the science into such dumbed down terms for us average folk and doesn't lose a shred of knowledge along the way; and if he did, he'd tell you. Great guy.
😂😂😂😂😂😂😂
I wish Mentzer was still alive. The guy has no idea how many people live his teachings. I am 40 and can’t train like in my 20s ( 6 days a week , 3 hours in the gym) now I go and do 4 days a week maybe 30-45 minutes. And I look way better than I did back then. And I don’t have injuries
I go to failure everytime but just for 1 set. And if possible beyond failure doing 2 or 3 eccentric reps after that. It has worked for me so far
You are exactly right. I train Heavy duty mostly Menzers way but you are spot on on the recovery. It takes longer. Volume and HIT work in my opinion just a matter of what works best for you and most HITters know eventually an extra day or two or even a week off after months of training is necessary as is doing a maintenance phase where you are not going all out to positive failure. Great channel btw subscribed 👍👍
Imo RIR is such a difficult approach to have. You have so many thing to take into consideration and track
Rest time
TUT
Rep sequence
Workout sequence
RPE
Etc….
You can’t have any variation in your workouts because any deviation will impact your RIR. MM approach is straight forward and easier to track progressive overload (imo)
If someone can achieve 95% consistency of something that’s 85-90%as effective in half the time…imo that’s much better than 80% of something that’s “optimal” and takes 2-3x as much time
@Mantastic-ho3vm more subjective variables = more reliable? Seems like an odd take
STEPS>>
4-6 weeks progressive overload
1-2 weeks d-load program
1 week off... OFF
1 week maintenance.
1 week to max out all exercises done during your progressive overload last month.
NEW START - Swap out 2 exercises per muscle group and start from the top again.
Thoughts?
or might as well just make your program better to lessen the need for dedicated deload weeks since that's simply because of fatigue accumulation overtime which is from not being able to recover sufficiently each session.
i'm nowhere near an expert myself, but i see no sense in doing this. insights would be most welcome!
but anw, yeah. that's similar to strength focused programs, which is not that necessary in hypertrophy focused training.
in terms of the latter, all you have to do is do progressive overload on an exercise targetting a certain muscle group for a long long long period of time. that rotation is not mandatory to do at a given time. it's simply a change in prioritization so that depends solely on you, but since it's generally better to spend more time in a certain goal and not change things up that often for common reason like spending time on neurological adaptation stuff, it's good to do that after prolly about 6 weeks minimum with the longer duration being better.
TLDR: too much time is wasted on taking a break, maintenance, and even the maxing period. so might as well do it simpler and not make things complicated like that, and just focus on progressive overloading a certain muscle group and get sufficient time for your muscles to recover and let the adaptations to take place. that is if your goal is building muscle anw.
I cant imagine not going to failure
Certainly wont be going anywhere close to success
I followed mike mentzer's method to train to failure and rest 2-3 days between workouts. From 1 yr of training, i noticed a big growth on my biceps and my overall size of my arm. From 12.5 inch overall arm size, now its measured 14.2 inches in just a yr of training. I only do twice strength training per week, and 1 cardio (shadow boxing).
This happened to me, I thought I was going to 2 reps away from failure for a month or so. I was doing 10 reps I thought 12 reps was failure. I tested my failure again and I got to 21 💀. I increased the weight and have best testing my failure every other week.
Are you new? 😂
Only happened to me on legs, wanted to increase the weight and still got the same amount of reps
Jesus you're going to the gym for the first time in your life?
@bi__tw1097
You've never been to the gym for the first time in your life? I've heard only few people do, the rest make fun of them on the internet
That's so stupid lol
Don't like the Mentzer figure for many reasons, but I love Dorian. Tried HIT for the first time and my strength increased in literally everything after 10 years of training (6 consistent ones) and already being 20kg above my height in meters. I'm talking about increases of up to 50% in some lifts in the span of 3 months. Realized I was overtraining and that was an welcoming solution. Now I sleep better, have much more strength, I'm able to better control my fatigue, have progressive overloaded like crazy since then and now have a tool (low volume and high intensity sessions) that I mix with volume focused sessions (not to failure) in order to avoid overtraining forever. It works wonders.
Classic Push - Pull - Legs, but I alternate between HIT one day and volume. Because the split is 3 days, the next push day will be a volume one, so I always keep rotating each day between HIT and volume. Best approach I've yet found to hit PRs on everything on a weekly basis while adding volume focused work on top. Now trying chest+biceps+lateral and rear delts instead of the classical push and back+tris+anterior delt instead of pull. Same thing.
Arthur jones and Mike Mentzer say that one of the conveniences of HIT and going to failure every workout it that you’re bot guessing; I did 9 reps this workout, 10 reps the next therefore I got stronger.
It’s pretty sweet not gonna lie.
Failure Every time and you don’t have to second guess is exactly it. No maybes.
Arthur Jones said that so he could sell his equipment its that simple and Mike got kickbacks out of it.
@@maxpowers4436what fitness expert doesn’t sell something? Never heard of one
Mike said "there's only two accurate intensity levels, 0% when you're resting and 100% when you're putting maximum effort, other than these two we can't measure accurately"
So I'm doing Mike mentzer way for two months now and I'm just getting stronger, not as big as i want to, but if you're getting stronger you're doing the right thing.💪🇧🇷
When I started 21 years ago I sometimes pretended someone was hanging from a cliff. And if I didn’t do an x amount of reps, they’d fall 😂😮 Anyone else do silly things like that?
you are not alone!
@@Jafmanz haha thanks! For five days I thought I was 🤪
"If you don't lift this you're gay" type shit
Usef to pretend all the pretty girls from my school were watching me 😂
This is very close to OCD
Dr. Mike, the best bodybuilding advice online. You are the best sir 🥇
I’m going with Mike, who didn’t have a deformed head from anabolic use. Thanks Mike
Mentzer didn't advocate drop-sets. Dorian Yates did. Mentzer did advocate forced reps, isometric holds, and eccentric failure.
Truth. He also emphasized rest-pause and pre-exhaust
@@jimaldo7715I haven’t heard Mentzer speak about rest pause
@@vegaro214 OK. Presumably, there's still time. Keep listening
Its been a loooong time long before Mike that in the bibliography was written crystal clear that you have 2 options to train. High volume with low intensity or low volume with high intensity . In every kind of workout you are commited ro reduce the time of the workout as the intensity increases. Thats not new is one of the oldest principles of training . The trap here is that the naturals cant anabolise all the time instead they are prone to overtraining compared to the athletroids who can easily adopt and gain from multiple sets routines. So speaking about weights YES the naturals must stay in low set routines i dont care if they are only ONE set or more but they for sure must be LOW. in any case bravo to mike mentzer that he shared this knowledge and fought all that big system of bodybuilding and supplements.
High volume moderate intensity is best for naturals.
@@Rob-qn6odi respect your answer and i am waiting some more info from you like researches that prove what you say . There arent there is just two ways and you can choose whatever you want the only provement was to compare the gains of individuals and the result was that both ways give very good gains up to the ‘plateaux’. No offence i am not promoting mike to be clear i just speak about the bibliography.
The only reason i say low volume for naturals is because we very easy catabolise if we follow the champs routines . But exactly what Mike is speaking is in the basic principles there is no lie no fraud .
@@daniillazaridis7362 Again, wrong.
Thanks a lot seems when i am wrong i have results i am very happy for that good day 😊
@@daniillazaridis7362 Post physique to back up claim.
“RIR🤓” 😂😂
Used to workout 6 days a week. Now I workout once a week for 15 minutes. I'm much bigger, stronger and healthier now than I've ever been. And no type of injury
This is why it's a problem to tell people that going to failure is bad because most people's own sense of failure is nowhere near failure at all and they could do more.
Well said.
The problem with RP os thet 99% of people have no idea what failure is.
Im 240lbs, thats me in my picture.
When i see guys "Go to failure" then laughing and congratulating eachother after a set?
Failure, im literally throwing up in a garbage can while my legs are shaking and i csnt stand
Ive always done the Mike Mentzer workout! You actually dont burn out or kill yourself this way! I only train each body part twice a week with no more than 3 sets per muscle gruop! You work hard but dont burn yourself out!
Time. Under. Tension. NUFF SAID! Form over Factor. Focus on the mind to muscle connection and strive for perfect form throughout the movement.
Intensity*
Time under tension is a buzz phrase. It implies that you can do light weight for a long time and grow. The single most important factor is intensity
@@alphaapex3663I agree intensity is important but also taking a muscle to failure is important muscle growth can be achieved either with reps less weight which needs to be taken close to or too failure and high weight low volume which is easier to go to failure as your not doing many reps cos of the weight
@@Bane1Mirin I kind of lump
high intensity and failure into the same definition here so I may have confused you with my words. Pretty sure we agree. I was hating on junk volume for the sake of more “time under tension”
@@alphaapex3663 I hear you but overall we can conclude intensity is key in muscle growth in natural lifters
I prefer training to failure because I KNOW my training is on.
If you’re not putting on muscle, it’s one of 3 things.
Your stimulus ( training )
Your nutrition
Your recovery
Training to REAL failure progressively helps me check one box on that list
I've been training this way for 20 years. Failure every once in a while. I'm 41 and look better than 80% of guys 20 years younger.
Because you've been lifting weights for 20 years and you're comparing yourself to kids who've maybe got 2-3 years training at most under their belt LOL
I did Mike Mentzer and it really worked while only working out every forth or fifth day. Only thing dont think is so good is that small muscles recover faster and should be trained more often. Now what I started is train big muscles every few days, similar to what Mentzer said but train small muscles every time I train for a few sets. For example Chest and then biceps, triceps, shoulders, calves then next time Back and also biceps, triceps, shoulders calves. Between the day always one day recovery. If Im not getting stronger anymore Im trying two days of recovery.
I'm a fan of Super High Intensity Training at least once a day.
Mentzer was genius at what he did for training and his HIt is by far the best there is for muscle growth and utilisation of your time in the gym. Excessive volume is a waste and was proven next to Hit training
High Volume with better form got me better results and is safer
He just said why HIT is superior. I love lifting weights, I push myself very hard, and if I attempted to leave RIR I would miscalculate it all the time. This making it more difficult than it needs to be not to mention the volume you need which means an excess of time wasted.
I train till failure on all exercises and all sets, I don’t see why you wouldn’t want to push as hard as you can on everything
Same as me, as I don't fully trust myself in estimating how many reps I really have in reserve. Works for me, although I surely do not train as good as I would with a coach like Mike.
Cause of longer recovery
And you probably don't train till failure
@@burningthecandleatbothends1658 i definitely do train till failure
@Mantastic-ho3vm 😂😂😂
@Mantastic-ho3vm 😂😂😂😂😂😂
I've been doing heavy duty training ( mike mentzer) program and I can tell you I've never felt stronger and more ripped then I am this past year or so. I'm literally only in the gym 3 days a week, and my bench, squat, deadlift has gone up tremendously in the past year Like never before. I used to go to the gym 5 times a week but only if I knew training less but to failure was the answer, I've would've did this throughout my 20's
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Dr Mike just said the EXACT problem with his method! This is why you push to failure or 1 RIR on EVERY set.
You will never grow trying to guess your RIR all the time. It’s pointless.
This is why he said you need to test yourself from time to time. In the periodization approach he teaches you will get to failure during the overreaching phase of your mesocycle. This is how you learn what your 0RiR is and what is the most reasonable nr of reps for the weight you are workong with. In the next cycle you will not miracly do 7 reps more, so you know what to expect, for getting in the ballpark of 3-1 RiR.
Wrong. Everybody who ever did a mesocycle, knows that. You MAY mess up your RiR in the first mesocycle. But after the first overreaching phase, 99% of people will have an understanding of their rep range and are set for life.
Well yeah, you can take Roids and it won’t matter.
Mike said that it’s impossible to determine what percentage of effort triggers muscular growth. You can only accurately measure being completely at rest (0%) and maximum effort (100%). Therefore if one wants to guarantee muscular growth they should go to complete failure. So in theory both of these gentlemen are right. The guy in the video believes the sweet spot is somewhere 1-3 reps shy of failure while Mike doesn’t leave it up to chance. If you push the body to it’s absolute limit are guarenteed to send the signal to your body that it needs to grow stronger
In 16 minutes i got a client who cant do 10 push ups to do 50 in total
Started doing Mike Mentzer's philosophy when I started training with Joe Carini (RIP) my junior year of high school. Could barely bench 155lbs at the beginning of my junior year. Max benched 330lb going into my senior year of high school then maxed at 360lbs going into college.
Goggins left the chat
keep in mind david stretches for apparently 2 hours a night😂 that would help his recovery a lot
Goggins is riddled with injuries, so he definitely left the chat
I worked for a company called Keiser Training and this is the exact training method they use, at first i was very sceptical having trained the "traditional" 3 sets 10 reps way all my life but this is the only way i train now, one set to failure, 4 seconds up 2 second hold 4 seconds down, 60-90 seconds work under load. It works for me I don't get injured, my work out takes about 20 minute and being an old geezer there's less wear and tear on my joints. It's not for everyone but train the way you want, in most cases something is better than nothing and clearly from reading the comments everyone is an expert with their own special secret knowledge, including me.
Mike Mentzer keeping you big as hell
Yeah bro🗿
Well yes
Nah, he's just tiring you out and keeping you out of the gym.
Bruh yall are way too fanatic about Mentzer for how little people actually train the way he says
Not with drop sets. Mentzer would've smacked Israetel.
If you want good results, youve got to be honest with yourself and go to true failure. having a good workout partner that will push you is awesome. They are removed from the situation a bit and can see the speed of that rep and demand more when youre ready to give up. and if you cant get that last one, they can give you just enough help so that you can complete the last rep and you truly know that was your all. Ive never consistently had a partner for a long time and im seeing alot of results by doing that.
Once again, riding on Mike Mentzer - the true philosopher of bodybuilding.
classic jewish mentality i dont blame him couting his pennies off a dead man
In practice Mentzer is giving good advice because most gym goers don’t understand true failure. In theory he could be wrong but that’s why his advice rings true for so many. Failure means 3 RIR to most people
Most gym goers shouldnt be trianing to failure because that takes time to understand and learn.
Damn he sounds exactly like Phil Heath
It's hard to give advice to the open public, but what he is saying is good advice for guys who dont know what their doing or are lost at what they should be doing. I like the five by five program, and usually, at 80%, my fourth and fifth set ends with a failed rep or two.
Myeah. I do a.
Push pull leg split. I artieste end my laat at to failure and I do 3 excersizes the first half of the week and 3 excersizes the last half of the week where I do drop sets. And I do the Dropsets for the have muscles in the 2md part of the week, so they have an extra rest day on Sunday (the only day I do cardio longer than 8 minutes and I also do yoga/stretching for an hour)
I actually had to do this the other day because I thought that I was going to failure on my lat pull downs. But really i was able to do 7 more than i usually do. And that seven more put me to the point where I was quite literally shaking and like pulling as hard as I could to get that last set down and I could not do it. So now Imma go to or three reps less than what I was doing that day.
Less is more for overall progression overtime. But peds and caloric intake have a lot to dictate training past or two failure. When I say failure, I mean, you can’t do another full rep then you begin to do partials. It works
Meh, as I get older... more rest is better
Yeah training with a gun to my head always got me past what i thought my limit was.
Scared the shit out of the gym crowd, that my trainer was shouting death threats and pointing a weapon at me..
But now I'm jacked. Goals.
Odds are you aren't overtraining youre just fooling yourself.
Mike Mentzer's method has me down to one set every three years. Its perfect. I'm huge.
& they on TONS Of GEAR
I respect this gentleman's opinion because it's clear something is working for him, but Mike has the answer for ME.
PEACE.
Mentzer is completely against drop sets.
I do HIT because of time constraints. Funny thing is I’ve added more muscle over the past 3 years doing it than I did in the previous 3 training like normal. Everyone is different though
before the bots
Mike, I took your guidance coaching and implemented 2-3 reps beyond the burn. Man…it’s changed my training completely. Because of it, both my strength and physique have improved. I actually feel like a chump when I finish a set simply because I hit a rep number. I can hear you in my mind calling me a Puss.😂😂😂 👊🏽👊🏽👊🏽
What Dr Mike fails to mention is EACH rep is 7-8 second tempo on eccentric and concentric till failure, that’s why Mentzer did only 1 set , and still got great results! 🙌🦅🇵🇸
Hit training works like magic. The only issue is that most people don’t like to do it because it is simply hard and painful. Also you need an excellent spotter. For example when I do curls to failure after the final set I feel like i am going to to trough up this is how much effort it takes . This is why it is not so popular. On the end of the day everyone chooses what they like to do. But you will not see growth unless you put the effort into it . The other thing is the recovery you need to take your time it is the rest that makes you grow.
You need better cardio then. I've only ever thrown up from training legs.
I just started training the Mike Mentzer way, I love it!
I'm glad Mike finally got the recognition he deserves
Mentzer has said on more than one occasion that it’s hard to gauge what is 70 or 80 or 90 percent. What is absolutely measurable is 0% which is doing absolutely nothing and 100% which is doing your absolute maximum.
I go to the gym 6 times a day, and train to failure my last 2 sets. A lost of the times with a drop set. Feels really good for me and is easy to do instead of trying to wonder how many reps I have. A lot more fun for me as well.
There's literally no reason to leave a rep in reserve. The whole point is a send a signal to your muscles that they absolutely must get bigger and stronger to handle the demand. When you hold reps and reserve you're simply allowing your muscles to do something they're already capable of doing. The last rep where you giving everything you got is the one that makes the difference. And based on this advice the one you wouldn't do. And recovery from it is a non-issue if you understand You don't need to be in the gym 6 days a week.
I was following a mike mentzer program. Got me some good results, but I had to keep taking breaks from it, I wasn't recovering between workouts, was tired all the time, hungry all the time. I slowed down now. Need something less intense, was beginning to have pain when I didn't before.
Using a training block structure like functional/crossfit or olympic weightlifting even in bodybuilding from times to times there's a block with low reps and on this block can be a PR week. Instead of bigger weights you can test reps. Is not a rule, but i trained in my box with this structure and worked really well
That's why i advice to take the 70-80-90-100% overload 70% is to activate the muscle and neuro musculair functions. 15 reps. 80% of your max is to get the fast twitch stimulans, 8-10reps 90% slow twitch stimulans 4-6 reps. 100% must be to failure with 2 reserve. It works
Just make sure you listen to what he says, muscles growth , that is specifically size , that is not density, or strength or endurance, make sure you know what your goals are and train appropriately
it’s helped me so much with building muscle! do 2 muscle groups one day then rest for 2-3 days or more and keep repeating! helps me address and manage my soreness and discomfort given my job of standing all day. get bigger by the day 😋
i don’t do drop sets tho. i can’t handle much fatigue beyond a really thorough warmup and 2 sets for each muscle group i’m trying to hit that day
I used to do HIT training many moons ago and I really enjoyed it. Was so much fun. But I wasn't a bodybuilder or competitor or anything, just did it to try it out. And I got I be honest, it worked really well for me. However it plateaus pretty hard. I seitched things up after a while and fell into full body compound which is perfect for me.
But I don't know shit, just that I enjoyed it for what it was. 🤷🏽♂️
In such a scenario. HIT is one of the best training routines..I tried Mike mentzer’s heavy duty. It is insane. Being an Indian, people say they we have skinny fat, however I found it suitable for my Indians also, though I was a sports person with not much skinny fat but still greater than others in west
This is exactly why I always go to failure when possible. That's the only way I know that I failed. If you always "almost fail" you'll never really know if you did.
I go to failure but utilise this type of training once a month as it's taxing on the nervous system and recovery.
I use machines mainly or when not using machines, for example when bench pressing, use safety bars inside a squat rack. Another example is when using a hammer strength press and you find your arms fatigue before your pecs, pre exhaust the chest on a cable fly then hit failure on the press.
Remember, train smart.....and hard 🙃
Thank you dr.Mike for yet again blessing us with wisdom
Very good points. Have to test your understanding often.
I really needed to hear this today
Absolutely 💯 failure means you cannot move the bar no matter how hard u try
,try getting a spotter to help with the last 3 reps so you are doing a forced rep so to speak .then rest at home and growth WILL happen 👍
We found using strip down sets once a month with 3 days rest then start back at usual routine works best ..you can't recover otherwise so hes right ...its finding the right time frame to put the strip sets to absolute failure into your programe ..recovery is king .