The FASTEST Way to Build Muscle (Says Mike Mentzer)
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Timestamps:
0:00 Intro
6:51 Part I: Static Contracted Holds
11:40 Part II: Lifting vs Lowering
20:28 Part III: Regional Hypertrophy
22:24 Part IV: Mentzer was WRONG on This
25:34 Part V: Slow Down the Lowering?
28:03 Part VI: Summary
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Timestamps:
0:00 Intro
6:51 Part I: Static Contracted Holds
11:40 Part II: Lifting vs Lowering
20:28 Part III: Regional Hypertrophy
22:24 Part IV: Mentzer was WRONG on This
25:34 Part V: Slow Down the Lowering?
28:03 Part VI: Summary
The accentuated lowering is a central part of Dr Mike Isratel’s training. You should discuss this with him. Specially since the lengthened partials research is starting to show that regional hypertrophy is a myth.
Nice video
what about normal vs lower part only ??
⁉️🤷♂️ Did you make a video reviewing the Mike Mentzer workout and his philosophy and your thoughts 🤷♂️⁉️
ive been trying to master lifting the barbell bench press with two arms, but lowering with one. Should get it right soon. Ill try again when im out of the hospital
instructions unclear help
😂😂😂
🤣🤣🤣
You made my day hahahaha
That's funny but that wasn't one of the exercises it was recommended for 😉
longest intro in history , not complaining tho
Haha, yep! Mainly because I wanted to inclue Mentzer and Jones statements (Jones' one was around 2 minutes)
You are complaining though
@@_7.8.6making a statement isn't the same as complaining.
@@Anotherclevername20 a complaint is a statement
@@_7.8.6 a compliment is a statement. An opinion is a statement too.
Your point is???
As I suspected from the beginning. What really matters is proximity to muscular failure.
Yup bottom line is still to "lift hard".
Then you get injured@@TheOrovin
I’ve been doing his ideal program for 2 months now and seeing results every workout. After doing high volume and multiple sets and workouts for years. I’m 43 and been working out since my teens. You have nothing to lose if you haven’t tried it.
Whose?
@@Brandon-os3qr Mike Mentzer's
It is the resistance of motion that tells the body it needs to adapt, not the motion of the load.
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Introduction to the concept of static holds in muscle training.
- Mike Mentzer's claim that lifting weights is a waste of time for muscle growth.
- Emphasis on the importance of the negative (lowering) part of exercise.
01:07 💪 How to implement static holds and slow lowering into your training.
- Mike Mentzer's approach to using static holds and slow lowering with specific exercises.
- Mention of exercises where this method can be applied.
02:13 🤔 Alternative methods to challenge the lowering part of an exercise.
- Discussion of methods such as lowering only, the two1 method, and the cheat method.
- Mention of special machines designed for greater challenge during the lowering phase.
03:39 🧐 Anecdotes and early evidence supporting the effectiveness of static holds and slow lowering.
- Mike Mentzer's client's experience with improved leg extensions.
- Arthur Jones' experiment with a football player's chin-up performance.
06:11 🔍 Examination of the scientific research on lifting vs. lowering for muscle growth.
- The importance of training near failure for optimal muscle fiber recruitment.
- Discussion of passive forces, including Titan, in muscle strength during lengthening.
11:54 💡 Comparison of muscle growth between lifting-only and lowering-only training.
- Japanese study results on elbow flexor growth in different training groups.
- Speculation on the role of proximity to failure in training effectiveness.
14:43 🏋️ Accentuated lowering training and its potential effectiveness.
- Explanation of accentuated lowering training and its impact on muscle growth.
- Comparison of accentuated lowering training to normal training.
17:41 📊 Speculation on muscle growth type and cellular changes.
- Discussion of how different training methods may affect muscle growth in different muscle regions.
- Speculation on the practical significance of these differences.
21:23 🤔 Consideration of muscle recovery and the impact of lifting on fatigue.
- Mike Mentzer's concern about lifting being fatiguing and its impact on recovery.
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At least reread this shit before posting "lifting weights is useless for muscle growth"
it is 10% accurate
This is what I get for and all-rounded method:
Explosive lifting, hold in the contracted position for a little bit, then control the lowering.
when you have the strength for it, I wouldn't sacrifice a heavy set to skip to some explosive first few reps.
"Being natural is a waste of time."
-Every juicehead
I think Mike's view was : There are 3 types of strength - Isometric, COncentric and eccentric and of those 3, lifting is the "weakest". His point was that even when you can't lift anymore, you can still hold and when you can't hold anymore, you can still control to lowering. I think at one point his view was to train ALL 3 to failure as one set - As much concentric reps to failure, then hold to failure and then do eccentric to failure. I think that may be way to taxing though... Not sure since I never tried it myself.
Thats why its important to try it out then come to your own conclusion but also fact check it through latest studies . Effort will build muscle. If you give it 7-8/10, you will get adaptation.
Exactly, this video is taking out of context. Mentzer uses it as a way to get out of plateaus.
Check out Ted Naiman and his workout principles. They perfectlly align with what you just said ✅✅
I've tried this and after twenty years of lifting, found a notable difference in two months despite also being a marathon runner
So, lets say i want to do one set of cable rows to total failure, is it a good strat to do my normal reps to failure, then use momentum to pull the cable back and do controlled negatives till i cant stand it anymore?
I started doing static holds on cable side laterals. Look
at the crazy delts on male gymnasts. They do a lot of static holds. The past few months I do legitimately think I've gotten better gains by adding these in. I usually do 4-5 static holds per shoulder day (once at the end of each set,held until l simply cannot hold any longer)
Funny how most of the findings you've ever shown just lead to "chose the one you like the most, makes no diference"
There certainly are numerous pathways that can lead you to the same destination, so I hope these videos go a long way to "debunking" folks claiming there's a superior method.
Although there are certain important things: getting near enough to failure, resting long enough between sets, better exercise selection (like training muscles at longer lengths), etc. :)
Totally
Mike and I discussed statics mid-90's. Following the success he was having with his clients. But even then, due to the toll they take, he was reserved on their usage. Remember, he was still in his experimental stage. 1/3 reps are a whole other story, one of the best moves I ever made in 40+ years! Mike would have embraced them.
How many sets? Until you can't get a single again?
@@Adam_A0 A single set. Being it's a purer level of failure, with 1/3 reps, you aren't limited by mid-range sticking points.
you mean 1/3 of the range of motion?
@@burritodog3634
I may be wrong, but I'm reading it as 1 to 3 reps max, so load the weight that will allow only 1 to 3 reps before failure
From the stretched to the 1/3 mark. It’s a feel thing. Focus on the muscle worked, lift until maximum tension.
I'm an avid watcher of Dr. mike israetel and his RP videos and what i learned is that although the speed is not a direct indicator as to which does more muscle growth, the faster tempo allows people to use heavier weights with more reps compared to the slower one, although it doesn't give an advantage whatsoever in regards to muscle growth, it is disadvantageous in the aspect of eventual joint damage. Lifting fast with heavier weight is just not considered great bodybuilding technique because it eventual wears down your joints compared to slower tempo with lighter weights yielding the same amount of gains but being less aggressive on your joints. This is a great study but I'd suggest that you make a comparative study between the two tempos again but in regards to their eventual effects on the health of people's joints and overall lifting safety.
Bro as soon as I turn in an argumentive essay about Mike menzter you upload this 😭😭😭😭😭
WAITTT THIS VIDEO IS ACTUALLY SO HELPFUL WTF NOW I CAN LITERALLY SAVE HALF THE TIME LIFTING THANK YOU ❤
Awesome video mate! Keep it up.
Love your summaries
Mike Mentzer is him. He deserves to win the 1980 Olympia
Mechanical tension is key, basically, whether its positive, negative or static.
Essentially!
So far as anyone knows thats true... though ofc using a weight greater than you can ordinarily lift, and using that to hold and lower would be a clear way to add a good deal of additional tension, hence why it may well work.
@@RHLW why would you do that? just pick a weight that you can conventionally lift, go to failure and safe time and dont get injured.
@@CeltyST96 If... IF it has greater benefits over regular training... otherwise, it may work well as a variation to get past a sticking point or plateau.
As for safety, sure, DONT do it on something like bench. Hard however to see how youd injure yourself on most machines (unless you were overloading SO much that it just yeeted you outta the seat, which... yeah, stupid).
is mechanical tension basically time under tension?
Mentzer would sub this channel. So did I
Bro this green yellow anatomy guy goes harddd dayum
This is great because I've recently have had my feeds with Mike Mentzer. Honestly I was inspired by his eloquent speech and was convinced this might be the way. Luckily, there are youtubers such as the House of Hypertrophy that will do the research and give us ALL of the information we need to better make a solid decision on how we approach our physical training. Thanks to all @ the House of Hypertrophy!
Your friends are right, house of hypertrophy conclusions are incomplete and give the wrong impression. Eccentric is the most important part of the exercise. House of hypertrophy hide that Mentzer said that while lowering you do 3 isometric holds one near the fully contracted position, one in between the fully contracted and fully extended and one very near the fully extended. Also lifting or concentric strips the muscles of ATP (glucose reserve in the muscle), which means that you will spend more to gain less in simple words. Another important part left out is that you do weeks of building strength (1-2 sets, preferably 1 all in very heavy max 3-5 reps with the last 3-4 helped on the concentric) and you move towards weeks of hypertrophy (1-2 sets preferably 2 8-12 reps with 30-40% less weight) with a week of lowering the weigh 10% more and do 3 sets and back on the heavy. First you build strength, then you lock it by enlarging the muscle and building blood vessels (many reps lower weight week) to improve sending what the muscle needs. Needless to say all exercises performed to absolute failure with the exception of your warm up set (the one you check your joints are good to go on the day)
Thank you so much, I was trying to find a scientific video on this topic for 2 weeks!
Just gained a subscriber. As soon as I started questioning your conclusions, you tackled the gaps in it. Very good thought process with the info taken from the articles.
Thank you dude! Welcome to the House of Hypertrophy :)
Well, i'm going to lower more slowly now and see what happens.
Mentzer the GOAT.
Biology major here I'm not picking on you it's just the internet is getting the CNS and the PNS completely backwards when you mentioned the CNS it is the brain in spinal cord but it is the PNS that has neuromuscular junctions thank you
The PNS is everything (from the nervous system) but the brain and spinal cord, I said CNS because the signals delivered to a muscle originate from the CNS (brain and spinal cord), and it's this that fundamentally controls how much of muscle can be activated (unless we're talking about peripheral fatigue and afferent feedback which isn't related to this discussion on voluntary activation).
Thanks again for a great video!
Muscle building is a great sport because you can always experiment and look for that Holy Grail 😁
The guy behind this channel has to have the best physique or best training style with all these videos 😂 keep it up 💪
Very good. You are beyond thorough.
Thank you for this awesome and informative video!
Thank YOU for the support, as always!
I wish i was told accentuate the lowering. This made me explode.
Train normally. People already get injured on the lowering phase without overloading it. It's a gift from heaven that 40% extra strength, otherwise injuries would be even more prevalent.
This sounds like torture...
It is. People who claim HIT to be too easy are liars as they obviously have never done it properly despite claiming to have done it.
Game changer! When I first implemented this program I put on 20 pounds of muscle in a couple monthes, and even then I was far from a noob.
Glad people are starting to wake up
16:51 this leg press machine sound overloaded my ears
Thanks for the info
Overall you provide great content. However for me I feel you get it done in half the time. Thanks for your time.
Please do a video on overcoming isometrics vs yielding isometrics.
Unfortunately I'm unaware of any studies on this matter for hypertrophy :(
I have been waiting for this video for soo long! Definitely worth the watch 👍
Thank you dude! :)
Good video. I've been doing Mentzer's version of HIT since 1981, so I know a thing or two about the practical application. The point is that it's a more efficient way of reaching the desired outcome......more muscle size and strength. Training for 2-3 hours a day is a massive waste of time.
The overwhelming majority of lifters aren't spending 2-3 hours in the gym. It's usually 1-1.45 hours in total. That's more than enough time to do low-medium volume and even high volume can be done.
Aaah, at last your vid about static holds!
Hope it's helpful in some way! :)
As i understand, the studies had subjects reach static hold after a +ve phase? Are there any studies where the hold is reached immediately? - eg for the biceps i give u the barbell only while your arms are 1/2 way through and you just hold: no up, no down.
I ask this 'cause Mentzer said u have 3 levels of strength in increasing order: +ve, -ve and hold. If u hold after a +ve then u are using less weight for the hold phase.
Could you make a video on recovery methods effect on muscle growth. For example contrast therapy, sleep,protein intake,active recovery massaging etc
Literally finished reading John Little's book about Menzter today and this video drops, nice
awesome!
If HIT achieves one thing, let us hope that it’s putting an end to people dropping the barbell on deadlifts 🤦♂️
It’s HIT not HIIT that modern people use that’s a completely different concept.
@@twistedtuningandperformanc7799 dammit I stand corrected.
lol
This confirms what my experience: Control the lowering, lift heavy and close failure. Squeeze at the "top" aka at the end of the rep where you feel most tension.
I'm in the start of the video. The part with Arthur Jones the audio is only for one side. I'm mostly view the video by using one side of the pods.
Anyway thanks for the video. Always top quality.
Thank you dude, I will try to not make that mistake in the future!
@@HouseofHypertrophy this is minor. You are doing great. I love your videos.
Thank you. I wish prosperity and health for you
I would imagine that the leg extension heavy hold and lower increase neural drive and muscle recruitment, especially for highly trained individuals. I have seen several other videos on potentiation through heavy static holds, especially to break through plateaus. Progressive overload is what causes adaptation. Ultimately, not just our muscles, our connective tissue, nervous system, and even bones have to adapt and be progressively overloaded.
This video is great
excellent vid
I love this channel
Thank you my friend!
Just train normal using slow eccentrics. Job done
Train normal only if you want normal results
@@alanESV2 what’s the other option
@@jimblack8104 Worse results
@@jimblack8104his other option is for you to bend over with a pair of pink tight panties on right in front of him.
@@alanESV2 Yeah, and train HIT to get no results lol
there is one static hold which by all means worked for me, but for stength. There is that world power lifting female and one thing she does it for bench press, she sets the safety bars high, lays down, and unracks about 40% mre than she can actually bench press and holds it until you fail and it drops on the safety bars. (only a drop of about a few inches). I tried this and boy does it help for bench press. Not for chest size though. I liken it to a dead hang, weighted, to train foreamrs for chin ups. Which works very well for helping to get more reps. The static bench seems to work muscles that my be weak in comparison to the chest. Helping with strength, but not size in the target area.
I've always found the concentric portion much more systemically fatiguing than the negative or isometric, if I get close to failure. This is most noticeable in compound lifts. Conversely, I've never really experienced that cheat reps or eccentric focused training resulted in more local muscle fatigue. Which is why I tend to favor it. Maybe I'm an outlier.
I think that the static hold may change with the excercise, for example: The tricep kickbacks. The tricep's long head contracts the most when its behind the body with a slight hyper extension, which makes the most important part of the excercise the contraction part to truly have the best results. Thats it
Somebody try this mike mentzer style of training
Like HIT? Been doing that and already seeing incredible gains from it. Just don't be fooled. Toughest workouts both mentally and physically. People who bad-mouth it have never tried it or "tried it" with the intention to discredit it and were too afraid to go all in to failure.
Most of the people who bad mouth it have tried it and realized it was a joke. HIT is nothing new. It was a fad once before and it fell off the map because people tried it and realized it wasn't what Mentzer claimed. It's just making it's rounds again.@@ethanhansen87
The pull up example impressed me.
Thank you so much for sharing this insightful video! I'm truly grateful for the valuable information provided by Mike Mentzer and the research findings discussed. The practical methods outlined here not only offer new perspectives on muscle growth but also inspire a renewed approach to training. The emphasis on negative work and innovative techniques like static holds and controlled lowering opens up exciting possibilities for maximizing gains. I can't wait to incorporate these strategies into my workouts and witness the results firsthand. Many thanks for sharing such empowering knowledge!
All the points mentioned in this video are vry useful, personally i mix some of it with my regular training, works for me. 😁 just doing this things alone wont be sustainable in the long run.
hell yeeeeahh this is the video of all time
Thank you dude!
The thing with lowering vs normal or lifting is that with lifting one is focused on getting the weight up. On normal I think most think much the same way as lifting in that with many exercises its safe to do an uncontrolled lowering. However, for a lowering it is kind of like a controlled hold. Failure is when you can't hold it any longer and part of why it likely showed more growth than lift only is that with lowering is it can be made as hard as possible, without adding more weight, and thus one can always push themselves into muscle growth stimulation. Where with lifting people less focus on time under tension but rather reaching a goal fast. That is doing the motion fast or reaching a rep range fast. If people approached lifts like one naturally approaches lowering then the pursuit would naturally be time under tension. It would be slow controlled contractions with good form until tired instead of attempting to hit some arbitrary metric.
I personally got great benefit from a combination of static hold and slow negative while going successive no/little rest drop sets.
the more Videos house of hypertrophy releases... the greener their thumbnails
Hahaha, I like to colour of it to be fair :)
This video is goood
About considering lowering only as a training method; as the lowering is shown to cause more fatigue, perhaps lengthen the interval between trainings. Just as Mike Mentzer mentioned, at least 72 hours between trainings to allow for recovery
The real key to muscle broth is how many rest day's you take between workout and how much protein you consume. I've been lifting for 40 years and tried all forms of exercise.
Thanks for this research. I've always been a fan of the slower tempo HIT methods, but I recognize it's not necessarily better or even optimal. I find it's a more relaxing and meditative practice that also gets me (close to) failure. Just the style I enjoy more, can do without injuring myself and the one I can consistently stick with without talking myself out of going to the gym. At least the science shows I'm not wasting my time.
TUT time under tension is the key With Mentzer method. It makes it harder and more gain productive. Reducing Concentric energy spending is the other.
I love the snappy info, references and especially animations! Very good stuff! Do you use a specific animation program it’s like a mash up of kurzkesagt and infographics?
Thank you dude! so I create the illustrations on adobe illustrator and put them together into an animated style on VSDC editor :) (I don't know how Kurzkesagt does it, but there still is seriously cool)
badly need this
Hope it helps dude! :)
Thanks for looking into this instead of repeating the same thing everyone else says.
Never believe what steroid kings told you. Just do your best and be content with what you are.
Eccentric overloaded dips (if you have the mobility) and pullups are goated and nothing can change my mind
Right on I just asked about this on your previous video
Hope it was helpful! :)
i’m thinking the growth comes from remaining under high tension to or very near failure.
Honestly I love ❤️ your vids keep up the work ❤
Thank you so much! :)
Fantastic videos! Are you planning to do video about what does the current research say about the "effective reps" model? Does it support it or not. I think that would be very interesting topic.
Yep! I do plan to have a deep dive into this, I think it could make for an awesome video :)
Effective reps?
@@muscledoggs566 Basically an idea that the last 5(ish) reps of a set taken to failure are the ones that cause all or majority of the muscle growth in a set.
@@gladiator7652 Ah, I got you. My guess is that there most likely is very little to no evidence supporting this. Most studies I've read on this subject show that rest pause, while effective, may not be more effective than straight sets with 2 minute rests. If this were the case, we would most likely see rest pause sets being exponentially more effective than straight sets.
I lift the barbell dynamically in the entire range, hold for 1-2 seconds and slowly lower it. I have been practicing this method for about 3 months. It's incredibly exhausting, but the results are incredible. I won't train any other way.
It all comes down lifting close to failure/to failure. Just control the weight and train the muscle, not your tendons.
Wrong then. When your muscles grow too strong all while your tendons can’t catch up, that’s where injuries are more prone to happen
@@bushidofreakzHow do You train your tendons tho
Would love to see links for all the papers to which you refer.
When looking at the nordic hamstring curl (eccentric only) studies, muscle gain plateaus relatively fast (~6 weeks) compared to traditional strength training. This makes sense when considering eccentric only training biases sarcomere addition in series. More sarcomeres in series results into more distribution of passive tension across the titin structures. Therefor mechanical tension per sarcomere reduces overtime. Also, I think the sarcomere addition in series is the main explanation for less fatigue overtime beyond the first few training sessions, NOT the repeated bout effect. Some more mechanistic data suggests the repeated bout effect plateaus quite quickly.
Sarcomere in series may very well be involved in the repeated bout effect, so there not neccessarily distinct: journals.lww.com/acsm-essr/fulltext/2017/01000/mechanisms_and_mediators_of_the_skeletal_muscle.8.aspx
Also, as per the Greek study outlined in the video (which I believe to be the best study on the long-term RBE to date), the RBE seems to continue quite well overtime :)
This is like playing a game at the hardest, making the lower level very easy.
Please make a video related to forearms
Flywheel training is the real deal! Me and my training partner increased squat and deadlift strength and also overall size after a plateau of classic lifting. The most special thing about flywheel training is the unique feeling of high tension. It's also very motivating in a strange way. It's really unique no choke. Sadly it's only possible for certain exercises (squats, pulls, but not bench)
I never pay attention when it come down to lowering the weights. I always focus on lifting. I always thought lifting give you the pump.
When a machine’s (resistance) become fully electronic and monitored by an AI, things will get super interesting!
Funny, as for the story with the Bengel-Player. In the beginning of the 90s, when I was around 17 years old and very skinny, I worked as a metal-worker. Once day I welded a bar with chain in the middle and a squared, 9 hole-mounting plate on top and bolted that into the ceiling in my room. Could not do one wide grip pull up. So what I did was jumping up and lowered myself slowely (but not super slowely) and so learned to do pullups fast. Never saw this as very scientific though :)
Low volume, intensity, short sessons,consistency, rest along with great diet and eating habits and training methods equals results.
Great video as always.
To add on because it was the next evolution of Mentzer's Heavy Duty, Dorian and his HIT teaches perfect form, do the positive, static contraction, negative for 3 seconds, go again. The idea is to fail on positive, static, and negative at the same time, then you cheat for 1 or 2 when safe.
For beginners, they implied positive failure is enough. Mike even said that you should only perform 1 (or 2, I don't remember) negative to failure set each session because it's too demanding.
Love the Mentzer approach for me, little time used very good results. Unbeatable time efficiency. I still do normal lifts wjth concentrated holds and slowed negatives and I love it for my results
@Mantastic-ho3vm You have a 🐝 in your bonnet don't you! You're in everyone's comments crying your hatred towards high intensity training, yet you're a volume and underrecovery fanboy. Lazy is when someone doesn't push themselves to failure for a few sets on a few exercises per muscle group, yet prefer to just waste time repeating the same number of reps for set after set and making mediocre, if any gains at all, for year after year.🤦
@Mantastic-ho3vm no, smart. Hardest workouts ever. As every lift is to complete failure, both concentric and eccentric. With slow tempo. Each set takes about at least a couple minutes. Very easy to stop a set when it gets uncomfortable. Or just do "failure" with quick tempo and no eccentric control. Never seen such animosity to people who enjoy training a certain way.
It's not lazy, it's smart. I wasted time doing 20 sets a week on my hamstrings and rear delts for years. Slugging through the work outs. Most of us aren't professional body builders with steroids in our back pocket, and mike addresses this by pointing out that we CANNOT recover quickly enough for this. @Mantastic-ho3vm
@Mantastic-ho3vmBs, post physique to prove junk volume training worked for you. You're a DYEL.
Working hard is more effective than whipping weights around. Did HIT hurt you or something? @Mantastic-ho3vm
Gems on gems 🤜
Thanks dude!
idk about any studies but i try to be as explosive as possible when lifting and as controlled as possible when lowering
i want to be able to control my body
Mentzer and Jones are claiming that this technique works for a fast strength gain. Likely through a bump in CNS firing.
The Japanese study is quite interesting to me. If all of the groups did indeed train with the same weights I would think the lowering only would be furthest away from failure (considering you are stronger when lowering the weights), yet seeing alot more gains than than lifting only, who trained closer to failure (unless I misunderstood something) and almost the same as lifting and lowering who trained closer to failure aswell. This is interesting as it could be possible that if they all trained as close to failure, lowering only could have seen more gains than the other groups. Anyone any thoughts on this?
The main takeaway I get from this contradictory research is: Don't overthink it. Just get in there, grunt and sweat for a while and, as long as you do your best (i.e. go close to failure) and don't injure yourself, it will be fine.
Could you make avideo on wether a csloric surplus is required to build muscle ?
So we dont know optimal method yet?