STOP, You're Training Your Chest Wrong!
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- เผยแพร่เมื่อ 25 ก.ย. 2024
- Are you training your chest wrong? You are about to find out in this video on how to get a bigger chest by implementing a chest workout strategy that may be completely new to you. We look to the teachings of the late goat Mike Mentzer to give us clues as to how we may want to switch up the way we do our chest exercises, and all of our workouts for that matter, to get bigger pecs in the long run.
It starts with a declaration by Mentzer where he says that the best chest exercise for growth is hands down the dip. Now, keep in mind that the dip also works the triceps and shoulders. If you focus on the angle of your body when performing the dip, you can more effectively target the triceps or the chest while also hitting the shoulders in the process.
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That said, is he right?
Well, it starts with knowing how to train for a bigger chest and that means getting the right tempo. Likely you are doing your chest exercises way too fast. Slow them down. Try taking a cadance of 3-4 seconds up and 4-5 seconds down and watch how much harder the chest exercise becomes. Even if you have to lower the weight here it's ok. The key is to make the chest do more of the work.
That said, this revolves around the science of muscle building that tells us that there are 3 different types of contractions; concentric, isometric or holding, and the eccentric or lowering of the weight. You are strongest eccentrically and weakest concentrically. If you want to build a muscle to its fullest you want to drive maximum amount of tension into the chest in this case.
You do that by taking advantage of the contraction science.
That said, instead of doing it with pec deck as shown here I choose to do it on the dips exercise mentioned earlier.
But first, let's discuss the pre-exhaust exercise combination that you can do as your chest workout and get bigger chest gains. It consists of an adduction exercise for chest isolation and then is immediately followed by a compound chest exercise like the incline bench press. I don't particularly like to perform the barbell incline bench press since it bothers my shoulders, but you certainly may. I like to swap in the dumbbell incline bench press.
The key is to make sure that you're using a narrow grip to perform the bench press.
This will shift more of the focus onto the triceps which, following the cable fly pre-exhaust, will allow them to help you push the chest closer to its full state of overload.
So I start with the standing cable fly and perform each rep slowly and deliberately. Trying not to involve the triceps by locking out the elbows and keeping them stationary. Lift up to the count of 3-4 seconds and down to the count of 3-4 seconds. Some will want to do a dumbbell bench fly here but I highly advise against it.
Mike Mentzer preferred to do this as a pec deck and close grip incline bench press using a machine but you can choose the variations that you prefer the most. The key is to get the strategy of the tempo down.
Now, Mentzer always advised performing only one set to absolute failure for a muscle group (sometimes consisting of a pre-exhaust exercise combo as shown here) and being done with your workout. I don't believe that has to be the case however. Especially if you don't have access to spotters that are allowing you to perform the forced reps demonstrated by Mike in this video, I think you still will have a little more gas in the tank to do something else.
This is where that dip is performed to all three levels of failure.
Remember, this dip was the exercise that Mike Mentzer felt was the best for building the chest, shoulders and triceps and it was particularly good here because it allowed you to hit your lower chest whereas the first two parts of the combo targeted mostly the middle and upper chest.
Finally, Mike advises against holding in the bottom position of any rep. I don't agree at all. When done with proper positioning, this is the most anabolic portion of the rep. Do not ignore the stretch overload stimulus when it comes to building a bigger chest.
Perform that dip to concentric failure first, then hold at the bottom of that rep for as long as you can isometrically. At this point, step yourself up to the top of the exercise and perform eccentric only dips to finish out your chest workout and fry your chest.
For a complete workout for chest and every other muscle for that matter, be sure to head to athleanx.com
For more chest workout videos remember to subscribe.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
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More on the Mike Mentzer chronicles !!! Love it and keep 'em coming.
W
But Jeff, this begs the question:
If you think of all training as “functional” meaning, the training your doing enhances the function you want to be improved…. Can you please elaborate how to properly think of explosive training, and the result of performing explosive type training? I’m hoping for an in depth analysis of muscle reaction to the training, maybe a little chemistry, and some of the do’s and dont’s to make sure everything is safe and consistent.
Could you help a brother out?
How come you don't get your rotator cuff and labrum tear fixed?
thumbnail is so stupid benching is the best way to actually grow your chest unless your insertions are terrible in which nothing will grow it
I love the effort this guy puts into his thumbnails. He worked out the entire left side of his body the wrong way for years just to show us the contrast.
That's actually the right side of his body
@@lumbruhjack8888 You're too perceptive. I've been defeated.
😂😂
True dedication
😂😂😂
Been lifting 25 years. Started doing this 2 weeks ago and I haven’t had second day doms in ages but this has crushed my body. Make sure you REST to let your body heal and then grow before hitting it again.
Yeah a lot of people forget that rest is one of the biggest factors for muscle growth
25yr 🤘😎 Rock On!!!
Don't forget to stretch multiple times per day. Morning, afternoon sometime and importantly right before bed.
Two day rest ok for full body with this style of reps?
That’s what Mentzer was all about. Go to the gym, do your stuff, and then let your body HEAL. Don’t overcomplicate it. These meatheads who spend 3 hours in the gym and socialize are doing it wrong. And it’s no wonder they can’t add two and two together
Dropped in to get my weekly dose of getting told off that I'm doing it wrong,
again.
Now I feel relieved, thank you.
😅 ahahaha. I can't
Don’t worry he changes his mind every week about the best workout so you’ll never be caught up. With all of his “you only need these exercises “ videos you’d think he wouldn’t have to upload more.
@wolfinwool3 it's almost like everyone's different and he isn't recommending everyone do every exercise he showcases. It's okay, I'm sure you're smart in other areas :)
@@wolfinwool3 Knowledge in certain fields is ever changing because human experience is ever growing, so I'm all ok with improving what I know about muscle building.
For example I know completely different ways to grow my triceps long head and biceps long head many many people probably do not know and they work better than what I knew before for each.
Now, is that new information for me? yes,
Am I complaining? no
Is life better when you are open to learning? yes
Do I wish you have a great time? yes
Am I ending this writing? yes
Take care ;)
@@reecejoyce5183 except he advertises it as the “only four exercises you’ll ever need” and “the perfect chest routine” yet has many perfect ones, thus defeating the definition of the word perfect. It’s okay, I’ve accepted you’re smart in zero areas.
I'm actually so glad Mike Mentzer and his philosophy are returning back to the spotlight!
Its good to see someone promoting Mike Mentzer and his training principles in this day . Thank you Jeff for this effort
He’s not promoting it
I can understand the one set for the two exercises and that's it for the day...hard to believe..but it's the 96 hours between each visit to the gym, 4 workouts..hitting each one once every 12 days is what I'm having a hard time with ..15 reps....every 12 days ..
Mentzer trained Dorian Yates. Yates does do the HIT, but he does several exercises and hits each group every 6 days. I've cut down to this and I'll see how it goes.
0:33: 🏋 Training with no momentum is more effective for chest gains.
3:01: 🏋♂ The video discusses a high-intensity chest workout involving pre-exhaustion and compound exercises.
5:56: 💪 The video discusses the importance of tempo and positioning in performing an incline dumbbell bench press for effective muscle growth.
9:15: 💪 This video demonstrates a lower chest exercise called the dip Tri set that can help improve strength and muscle growth.
12:23: 🏋♂ The big picture of bodybuilding consists of two equal elements: the workout and the rest period.
Recap by Tammy AI
"The video" feels repetitive and like lower quality AI
Mike Mentzer was way ahead of his time. I've lifted for 30 and started using his philosophy for the last few months. My workouts are shorter, but I swear I've seen gains and my motivation is higher than ever. I'm never into fads, but this works.
What is his general philosophy? This is the first I've heard of him.
@@TurnOntheBrightLights.training for a short duration with high intensity
@@TurnOntheBrightLights.less volume, higher intensity. Burn less calories each work out but aim for the same level of shock and progressive overload on the muscles.
@@TurnOntheBrightLights. He is weirds some of his stuff makes sence , but some doesnt like he trains one set and insists on no more, even though the studies say training one set is an awful way to build muscle he doesnt train much i think he said train one muscle group every 10 days which is rediculous. but i think what he is saying here makes sence.
Question- if you are trying to achieve hypertrophy (assuming a 8-12 rep range) vs straight strength training, do you need to lighten the weight so much that you can do 8-12 reps of this tempo (4-5s up and 4-5s down)? Or do you reach hypertrophy sooner that that because you are straining your muscles more efficiently?
Thanks!!
Athlean X 6 yr veteran here and still going. Thanks Jeff Sir!
For all the pro/con debate against Mike's methods, one thing you can't deny is how ripped and jacked gymnasts get and they excel at static holds as well as slowly lowering themselves or pulling themselves into position.Something to be said for time under tension.
gymnasts train far more often than the typical gym goer and for high stakes competitions. Volume is important with gymnast training. This is why professional dancers are often also extremely fit, they train and perform so often it just conditions them to build muscle
Slow reps broke the plateau I had reached after years of lifting. I do it at a pace where I could pause at any instant and it's insane how pumped my muscles get.
I’ve just lost the weight I wanted (60 pounds) now I want to build. Thanks for this. I appreciate it
Gratz 🎉🤙💪
How did you lose 60
@@Tom-nh5lr I’m in my mid 40’s. changed what I ate somewhat (not a diet) walked every morning and then at night right after supper. We have an elliptical machine, which I truly believe is the biggest reason. Then patience. It took 16 mos
Nice one
@@Tom-nh5lr without giving up too many numbers, because variations apply per individuals, i also lost 15kg in less than a year (6mo rather) in my late 30's, by going jogging (about once per week, always in the evening; i recommend a room bike tho'), and giving up bread (probably most important for me, many underestimate how useless bread is)
Hey Jeff, your choice to base your videos on Mike Mentzer's videos is awesome. This move has made you reinvent the style of the way you make videos. It has given longevity to your channel. Once again, this is brilliant.
been back to the gym for almost 4 months now after a 2 years break, training with mike's philosophy so far ive regained 5kg and lost about 4 to 6% BF, currently about 14%, i could have better results but my nutrition hasn't been the best even tho i feel very motivated because training every 4 or 5 days i look bigger every session and perform better every workout, i have to say that intermittent fasting 16/8 has been also very helpful its so weird, but it works for me
Congratulations 💪 the nutrition really is the hardest part.
Mike Mentzer made its resurgence, once again...
His method of training contributed immensely to my training and changed my way of life. Thanks God, I got him to know...
As much as I appreciate both Mentzer's insight into bodybuilding I find it a little disconcerting that neither of them lived to fifty. I exercise and lift solely for the health benefits (I'm 53) so taking all this in, knowing that I've already outlived both Mike and Ray by years, makes me wonder how effective the training is without the use of PEDs of some sort. Certainly there is a lot here to learn regardless. Another great post, Jeff. Cheers.
there is a autobiography piece i read years back on the internet from mentzer. his last years he was basically going insane trying harder and harder to secure the olympia while his organs were failing and he was increasing his PED use more and more trying to compensate. Said he was living in a nightmare. Honestly he was driving the wheels off of his body and the things he wrote about his emotions and body pains was honestly kinda frightening. Ultimately it was the stubborn champion mindset combined with excessive PEDs that did him in. The natural lifter need not worry about these things. See if you can dig up the piece I was talking about, its on the internet somewhere. Long read but worth it if you are interested in these sorts of things.
mentzer's amphetamine pre workout did not help with that
I'm 51 and was also lifting for health and staying lean, however recently my 14 year old son started lifting for baseball strength and conditioning, and I am trying to show him the proper way to progress. Athlean X videos are a large part of that. We also recently purchased a power rack, and turned the garage into a decent home gym. Now my home workouts are as good as my work workouts. Consistency/Nutrition/Rest is key.
When Mike hits that vacuum pose, it's like, wow! He wasn't shredded and dry like the modern bodybuilder, but the modern bodybuilder can not do what Mentzer and Zane could with that pose. Crazy.
I've trained strictly with a warmup, then dips, then Mike's 'best bicep' exercise in the last 10 days. Rest in between these. Extra day off, abdominal work in between those days. Have seen surprising strength increases and muscle growth. Will add knowlege from this video into my routine. Thanks Jeff and Mike.
hows it going now?
As an OG athlean x subscriber (i..e I remember half the videos being conditioning videos and mantras of training hard or training long but not both ) this feels like a blast from the bast getting all these Mike Mentzer videos again.
Same. Jeff was preaching this from the beginning, but 9thers gave him flak for it. Now everyone's on this
Thank you Jeff for keeping The Legacy and Philosophy of Mike and Ray Mentzer alive ! Awesome video
put this video up literally right before I head to the gym to hit chest and triceps. Thanks Jeff
My chest really started to grow lately by using more machines, which I've avoided for chest workouts for decades. Now I can feel the muscle contracting, and go to absolute failure with no fear of being pinned
@@Bigbroplayslearn to read. He said he’s avoided using machines, not avoided doing chest workouts
mb@@patrickbrathwaite3568
If you benefit from weight resistance then do progressive overload and you'll be set.
I am here for an update on my training, trained for a full month using Mike's method.
Can fully attest to how effective this method is, also less time in the gym and more time for recovery is bless.
Feeling the pump everyday in every muscle group is just WOW, thinking of actually continuing with this method but spoiler alert, it is VERY tiring.
Just tried this for the first time! Commenting because I need a looong rest between the supersets. It's amazing how effective this is. I'm feeling my chest pump in places I didn't know my muscle extended till
If you rest between superset then its not a superset
@@marko-182 To rest BETWEEN supersets is not the same as resting WITHIN a superset. For example you do 1 superset consisting of 2 exercises without any rest between them (because it is a superset) and then rest for a couple of minutes and then do another superset....
I really appreciate you going over the routines/philosophies of Body Builders from the Golden age.
i LOVE this video a lot. not just for the chest concepts, but more about the mindset concept about pushing hard for that extra tension, if needed, cutting off the exercise to half just to do the tension aspect, and to just keep fighting through the discomfort cos its not meant to be easy. thanks mate
i've had zero injuries since i started doing high intensity low volume training 7 years ago, i just add a couple more sets then mike did for large bodyparts, and keep my rest 4-5 days in between workouts, i split my body into 2 workouts, back/legs and chest , shoulders, biceps,triceps
Can you please do more videos that explain this Mike Mentzer’s technique for training back and shoulders? I’m planning to implement these changes in my workout plan and it would be nice to have this for every muscle group.
Reverse pec deck, Close-Grip palms up pull downs and Deadlifts
Deadlift is your primary back exercise in his program.
He included dumbell parallels in the workout, but that's for shoulders and you asked about back.
Look up heavy duty college on TH-cam for more direct clips from Mike Mentzer.
How serendipitous is this!
I'd never heard of Mike Mentzner until last week, when I stumbled upon a TH-cam video about him by chance.
His philosophy piqued my interest, so I did a bit of research and decided to implement some of his ideas into my training.
Yesterday was my first Mentzner workout and then, BAM!, you bring out a video discussing his methodology.
Needless to say, I'm pleased you agree with his philosophy for the most part.
I've now taken onboard your opinions re dips, eccentric holds etc. and will tweak my next workout accordingly.
Thank you for the valuable updates based on modern scientific research.
How did you find the mentzer approach after 6 months?
@a.c.slater573 Ironically, one month after my comment, I underwent major shoulder surgery. I'm rehabilitating from this, so my regular upper body routine is on hold.
I've still been incorporating the Mentzer philosophy into my leg workouts and have steadily been able to increase the weights.
Being a newbie to weight lifting, this may have happened anyway, regardless of the methodology followed. However, I'm sticking with the Mentzer programme as I'm seeing gains with minimal time in the gym, and this suits my lifestyle.
I have been using mentzer high intense training for over 8 months and it's the best form of training I have ever used. I am currently using a pre exhaust superset with a single band low to high cross over then a incline pause db press finish with a barbell pause bench press. I do 1 warmup 10 to 12 reps 1 working 6 to 8 using rest pause then static hold
Thank you for helping us all to workout Smarter=Effective+Efficient movement with slower reps to maximize the increase in strength AND endurance.
Absolutely loving these videos with Mike
I am glad you are showing Mike. He was amazing and a great physique. Perfect score.
Gotta say a big shout out to Jeff! 33yrs old but I’ve never really gotten any real great results from lifting (always assumed I maybe had low testosterone or something) so I’ve stuck hard with cardio, primarily running up until injury inevitably took me out for a year. Almost 3 months ago I decided I’d give lifting another chance but I’d make sure I did it properly. Watched probably 100 of Jeff’s videos and I’ve been following the principles and built my workouts around his “best exercise for X”. The results I’ve gotten in 3 months is absolutely insane, like to the point if I showed myself my 3 month progress pictures a year ago I would’ve assumed I started taking steroids or something haha. Anyways, big thanks Jeff, truly changed my life to learn this stuff!
At 33 years old, you're probably in a position where you might consider paying for a personal trainer. Weight lifting gains take time, and you need to have a good foundation and someone that helps you so you don't injure yourself. Once you've been at it for a year or two with a good foundation, you're going to start seeing your gains go up more and more as you lift heavier weight.
But, again: a good PT will help you make sure you're not going up to fast. If you're going from 135 to 225+ in 3 months on bench, but you can't do it in a controlled manner... you're probably lifting too heavy for the moment.
@@rustler08 I should point out I haven’t gotten anywhere near that type of weight haha. As an example, on decline bench I’ve went from 70lbs to 110lbs in 3 months. Squats from 90lbs to 135lbs. Barbell curls from 35 to 55. Just as a few examples. I started with not much muscle at all as you can tell haha.
@@jonborelli2809
Sounds like you've made some really good progress compared to where you were. Consistency/Nutrition/Rest is truly key.
Thanks for another great video. I had reverse shoulder replacement recently (I'm 78) and asked the surgeon if there was any exercise I should not do. His reply was "You can do anything that you feel comfortable with, but don't do dips!" He explained that it put the shoulder joint under too much strain. Just saying...
Sure, why listen to a physical therapist / strength coach when you can listen to a surgeon, whose patients are only those who don't perform dips right? Survivor bias am I right? Just saying...
I’ve been doing something similar with a superset of incline dumbbell press and incline dumbbell flyes.
Heavy with the presses, 2-3 second concentric, 4 second eccentric, go as deep as possible.
Follow up with the flyes, light weight (10-15kg) arms as straight as possible, 2-3 second concentric and eccentric but with a two or three second hold at the widest point. You get this massive chest pump, but the flyes also stretch out your biceps, so it can be a great warm up for an arm session as well.
Recovery is soooooo important. I do this work out. I’ve gained, I’m stronger. But, the resting phase is what most people over look. Going slow is also super boring and painful…
As always Jeff is here to tell me I was doing it all wrong
Yes and sell you some supplements you don't need either
@@jpaulotv247this channel is becoming kind of a joke
Holy shit. Mike Metzger on athlean X! I've been watching all of his old training videos and have been lifting on a 4 second up 2 second hold 4 second down cadace for months. When I started I had to cut almost all my weights in half.
I use an interval timer to count the up, hold and down. It alos counts my reps. Makes this so much easier.
This was way to exciting.
Metzger fixed my lifting and athlean x fixed my diet
This morning I'm 218 down from 265
So I see SamSulek & Mike Mentzer are the flavors of the month in September for TH-cam Fitness
Your the man Jeff, I no longer perform any exercises following your advice that they all kill your gains... since I've stopped working out I've gained 50lbs of muscle and my strength has increased probably.. I wouldn't know as I have no way of testing because exercises kill your gains
Love the video Jeff, have adopted so many of your tips into my routine. Thanks for all the knowledge!
Mike Isratel really illustrated to me the importance of utilizing the negative portion of each rep. I’ve been able to reduce the weight that I’m using to have a MUCH greater stimulatory effect.
Damn, this video is fantastic! Thank you for this. Great information and demonstration as always. You guys are the best 🙏💯
Npc comment but I agree
@@Bigbroplays my name is Blue Shirt Guy, but thank you lol
@@edontes2154 lol
Your face in the opening scene cracks me up.
Great series Jeff
Very timely! I’ve been doing the Basix program at home, primarily with bodyweight exercises. I’ve had a sore shoulder in response to the upper body pushing exercises and was wondering what I could do about it. Jeff nailed it with slowing it down - thanks for this, and all you do.
Been lifting since I was 19. Just turned 54. Yesterday i did my first session of HIT Mentzer style and the 25 minute back/bi workout was complete . Instead of 90 minutes. Well what a difference ! Fatigued at the end if the session as if I'd done hours and hours. And tge soreness came within 8 hours instead of the usual 20 hours. I was surprised ! So next comes the 4 day break and nutrition. Im keen ti see if I get gains over the next few months
I’ve been incorporating Mentzers method for a few months.
Dropped volume 25-30%, increase intensity and wts & muscularity increasing.
Work out time has decreased a bit because I’m resting more-it Ain’t easy 💪😩
started heavy duty last week… thanks jeff for your insight… much appreciated
Could you do some meal prep stuff? You’ve nailed the training content but would be good to get your take on realistic meal plans :)
Jeff has tons of videos on nutrition and how he uses meal prep to limit time.
Jeff has been covered that
👍
These last videos analysing Mike Mentzer's high intensity training but with a 21 century look to it have been awesome.
Very informative and right on target 😊
wow I been watching/training to, a lot of Mentzer videos lately and seeing you approve his way of training is really nice to hear
Hello athlean. I just had a quick question. How long should I let my muscles recover before doing high intensity work outs again? Currently I’ve been doing full body training for every muscle group each day I work out. I work out every other day. In other words I do full body workout, then i take a day of rest before doing it again. Just want to make sure I’m recovering correctly.
Love that you brought in the heavy top set. I alternate bringing them in and the weeks I use them I can plow through a ton of reps
3:35
Great episode, Mike Menzer was legendary
Devil Jeff: “Don’t do that exercise!!”… sooo funny, I laughed til I cried! 😂
Does this slow tempo work for every excersize or just for chest ? It looks brutal but doable for the chest, but doing squats like that would be a new level of unpleasentless, but if it works i will do it.
Well I don’t see a reason why it shouldn’t work.
I like to do 4-3-X-1 Squats
4 seconds on the way down, 3 second hold in the lowest position, X-plosive on the way up, and about 1 second to get in comfortable position for the next rep
Obviously you can’t use your max weight on squats, I mostly do them as a finisher with a 20lbs weighted vest
Shoutout for putting the product plug at the end. That shows me Jeff is out to help.
Has anyone at the intermediate level tried switching to eccentric focused training? Currently I am doing a "controlled" tempo for 4 sets of 10. In order to do eccentric focused training, should I just lower the weight, slow the tempo down for every rep, and keep the 4 sets? I know Mike Mentzer is all about "you only need one set", but I cannot go to the total muscular failure intensity level he prescribes. I am unassisted in my garage gym. Any advice is appreciated
You could do drop sets to push to total failure.
Do it as a drop set or rest pause with additional forced negatives with a weighted bodyweight exercise. Dips and pullups are great for this. If you do this rest pause technique for dips you first do the heavy set for 6 then rest 15 seconds, do as many reps as possible, rest 15 seconds and keep going until you can't hit a single positive rep, then only do the negative portion of the dip until you cant do more. I'd you do this after doing cable or ring flys first you will have the best chest pump of your life.
Idk who tweaked the algorithm to have Mike suddenly show up on my recommended but I like it!
Nice! Been seeing Mike Mentzer's shorts in my feed for weeks now. Would love to see more of your videos on your take of Mike's training style for other body parts.
Hey Jeff, what's your thoughts on a 6-8 week eccentric focused program? Do you think it will increase strength and muscle gains? Thanks
Mike said he had good results with eccentric and static holds, but that was after a good period of going to centric failure
I've Been a Fan of your teachings, both in the (HOME) GYM and in the KITCHEN, for quite a while now, after Weeding Through the other 1000's on TH-cam, I've decided . ⭐ YOU-DA'-MAN ! ⭐ ' Hands DOWN '. . . The day I have a 'Work Out Routine Calendar On My Wall, - Will be a Happy Day for Me Indeed ! 🙂 "Figuring out my Work Out Schedule, is my BIGGEST Nemesis." - " I 'KNOW ! - the answer is in your Videos... I'll Get IT ! - Thanks.
Question- if you are trying to achieve hypertrophy (assuming a 8-12 rep range) vs straight strength training, do you need to lighten the weight so much that you can do 8-12 reps of this tempo (4-5s up and 4-5s down)? Or do you reach hypertrophy sooner that that because you are straining your muscles more efficiently?
Thanks!!
Do the maximum weight you can for the rep range in the tempo. High intensity is about maxing out effort.
Then do progressive overload if possible (increasing weight over your sessions). If you don’t increase weight over time, you’ll plateau
Jeff can you do your version of a H.I.T program so it will be up to date with current scientific knowledge
I used to do flys....light weight before heavy bench, to pre-stress my chest and the results were outstanding
How come u stopped ?
I've been waiting for this video. I've been watching a lot of Mike's videos lately.
I was born without a chest. I can only bench 25lbs
what
L
I was born with 2 chests
Keep training your triceps and front delts will grow and your bench will skyrocket in time.
@@Active-scallywagmaking fun of disabled people. Real classy.
I'm fifty, and I've been lifting since I was seventeen. You can't attach photos here, but I was at my peak when nineteen years old. I looked at Arnold Schwarzenegger and did the same - heavy weights with tempo and cheating at the end of sets. That gave me tremendous results. Sometimes I did strict movements, but I believe heavy weights also create the squeeze in the muscle we all look for.
I am doing HIT... yesterday I did pecdec after general warmup. straight to chest press for a heavy triple, drop set and did another 5, all with that super slow negative... felt awesome
Great reevaluation video of Mr. Mentzer's techniques. I would love to see more of these videos involving the other three workouts that Mr. Mentzer suggests.
I've heard from other sources, that it's better to only do the down part of a movement slow while doing the up part explosiv and after thinking about it it does make more sense to me. Think about throwing, sprinting, jumping, pulling. No one is doing these things in a slow manner of 3-5 sec movements throughout the day
Man, my old high school had the greatest pec dec ever. Old, and archaic looking, but to this day, I have not found one that works the chest to that level of soreness.
Wow: I devoured everything Mike Mentzer 6 years ago ans have lifted according to his principles since (which is what he implores: Don't copy his works out but copy his PRINCIPLES).
But it seems like over the last 2 months, the Internet has finally discovered him!
Wow: You're the first and only person to discover Mike Mentzer, you must feel very special, here's your award
I just went to a place called the exercise coach and it showed me this. I've been training this way for about 2 weeks now and its been night and day guys.
the recruitment shakes are insane!!
I've really gotten into Mentzer lately. Glad I'm not alone
NO man! Mentzer is becoming a sensation lately
@abh4222 I'm not following him step for step, but I'm trying fewer sets and going to failure on the last one. Also giving more recovery time
@@brandonmc01 Cool
I drag a bench over to the cable machine, and put it below a 90° angle. Grab the left, grab the right-find your connection and get to work. I don't use handles. I use a "wrist" connection.
I am a loner in my gym and it does suck when trying this with no one around to help ya get that last hold, thanks for the videos sir, i will be trying more of this out
Me too 😅
Likewise bro Ive been in gym for 6 months ,A loner as well trying to teach myself lol I need these vids! 🤘💪
Could you do another total body, bodyweight workout video with a pull-up bar as the only equipment? This seems to be the one thing soldiers always have access to. Love your videos, keep them coming! 🙂
Weighted pushups, use your vests to curl and do triceps, slow pull-ups.
JEFF!! LOVE YOUR TAKE ON MIKE!!!! LOVE THIS SERIES!! KEEP IT GOING!
This is phil heath's training style (obviously phil does more reps lol), i always wondered if he learned this from somewhere or figured it out on his own, phil loves to maximize TUT (time under tension), thanks jeff, been looking for additional material (been training this way for awhile, its been great)
Exactly! Muscles respond to time under tension.
Jeff's going so hard on the dips his dip stand is getting close to failure lol
I'm so tempted to take a screenshot of devil-Jeff and use that as a background to any excersise sheet I have. Motivation!
Love people who follow mikes hit training
This confirm my experience with pushups.
When they became too easy.
I started doing them slowly and more slowly.
Then I just shifted to hold position where tension is constant.
Muscles are built under tension, remove the unnecessary movement that may just wear down joints without tensing the muscles.
I have little kids in the house and i don’t go to gyms but at 53 and several tears and such I do these sets but don’t do heavier weights. I implemented intermittent fasting along with most of these exercises. I dropped 21 lbs in two months and i am much more well rounded, thank you for your channel, I refer to it almost everyday
Good work mate, I did a similar thing myself, I lost around 30lbs going from 30% body fat to 18% currently, building around 8lbs of muscle.
@@Skirk84 Good on you, keep it up! I want to see my boys graduate, maybe even marry if im lucky
I’m starting to see Mike Mentzer every where now, and I been saying rest the body, all these other fitness experts have been telling us to work out everyday. All Mike is saying is time under tension as well and thats how you get a good sore going
As usual, excellent advice. From both great men
I concur with the sentiment. I've engaged in comparable routines for several years, yielding significant positive outcomes. However, I must acknowledge that the regimen, while effective for muscle development, tends to be monotonous. While prioritizing muscle gain is paramount, I also value the importance of an enjoyable and engaging workout experience. The slow-paced nature of these exercises, though beneficial, can be less stimulating for me.
One gets so much time and opportunity only in personal/private gym not public gyms where people are standing over your head for their chance.
Ohhh the arched back shade made me happy. Thank you, lol.
I got rid of the bench to try more chest fly, cables, pullovers and Included static holding every rep and my chest started to look awesome
okay …. (I'm 51 yrs old ) I had just finished watching videos on Mike and his philosophies a few days ago. Now, hearing Jeff basically preaching the effectiveness, this assures me to trust my intuition which is to focus on the muscle ( time/intensity) MINDSET , not the weight.! To me , my ability to be able to focus properly on the Visualization of the muscle group I'm training ( at my age ), will depend solely on the weight. If its too much! …than my ability to focus on the muscle diminishes. However, I guess everyone has a different threshold on this matter. After hernia surgery at the end of March , I feel the need to be extra cautious with my intensity levels. I feel extremely fortunate to be able to workout at this age and I hope to be lifting weights in my 80's, with the Grace of God ! 👍
Mikes right!! With every exercise
I love doing dips, however I never was able to hit my chest as effectively like with different bench presses. I still do dips and weighted dips as well, but can’t rely solely on dips anymore.
I don’t feel my chest on the standard grip dips, but my gym has a pull-up/dip assist machine with a wider grip where I always do mine. Wider grip puts a lot more chest into it than standard grip, which activates more triceps
Great video. I believe Ellington Darden, PhD, did research in similar training areas: Negative-Accentuated Strength Training.
Hope we get to see more content Jeff talking about Mike Mentzer and also share thoughts on Dorian Yates training using there intensity methods but in Jeff’s way. I believe Intensity is the best for muscle gainz💪 I do rest pauses, dropsets, slow negatives, static holds..love it haha really feel the intensity. Then make sure I rest good which Mike was a huge believer in rest. I train Dorian Yates blood and guts but with more rest days. And I use them intensity techniques I mentioned above as I train on my own💪💪💪💪