All Natural HD/HIT Weight Lifting

What do you guys think of the theory? Check out www.mikementzer.com for more info.

Pretty much it says that 1 set per bodypart til failure every 7-10 days is all that is needed. He even had a book called Muscles in Minutes. Quite fishy, quite scammy-looking to me, but the science of it all makes sense. Mike Mentzer was not only an AWESOME, godly figured guy having herculean strength, he was very smart. He has read up a lot on nutrition and pretty much discovered the most groundbreaking way to bodybuild.

I recommend the first chapter of his book, found on his site http://mikementzer.com/hdchap1.html

Anyhow, I am out for now, be back on to debate more later.

I've been doing a workout routine that sort of goes with the principle of having one set but maximum intensity. The book I've been following from is called "Power of 10". Seems to be effective so far. Right now I'm still attributing weight increases to regaining what I had from a few summers ago working a construction job, but the burn/fatigue I feel after a workout is like none I've ever experienced before. Even driving home is tough because my leg on the clutch keeps shaking from muscle fatigue. I just skimmed over the first chapter, but tomorrow I'll try to read more of this information and see if it's similar to what I've been doing at all. And if it is, I highly recommend it.

that sort of goes with the principle of having one rep but maximum intensity.

Click to expand...

One set maximum not one rep. Although I will probably lower reps to 3-5 for strength only once I am close to the body I want. I want to be the strongest possible with the least amount of bulk possible. Pretty much muscle strength efficiency, sort of like oxygen/muscle efficiciency in x-country.

Hehe, I caught that a little after I posted but you quoted too quick!

I have been doing this somewhat the last month now. It seems to be working, but is too early to tell. I stopped taking whey though. I am just taking creatine a multi and nitrix at the moment.

Only supplement I take is whey. I might get some glutamine, but never gonna use creatine, PH, or roids. I think I can get some sick quads and forearms like my dad. When he was younger he could leg extension 300 with 1 leg, no joke. I have seen pics of him when he was younger and he could jump like a mofo too. Anyhow, I believe it and my dad is like a real stoic moral guy he wouldnt lie about it. If you saw the pics youd belive it too

Applied to biceps workout with a dumbbell :

Does it mean all I have to do to trigger growth is pick up the weight do 10 reps with the maximum weight, fail on the 10th rep , then I can then put it down , wait for a week and repeat ???

so a minute every week is all that needed to trigger growth in that area ?


I'm wrong ????

What is a set ?

Yes, that is basically the point. Work the muscle to failure to promote growth, but do not over strain. do not workout the same group more than once a week as a rule of thum. It sounds easy, but going all the way to the max with every set will wear your ass out. I get the shakes real bad post workout, but it is too early to tell if its better than standard lifting.

Applied to biceps workout with a dumbbell :

Does it mean all I have to do to trigger growth is pick up the weight do 10 reps with the maximum weight, fail on the 10th rep , then I can then put it down , wait for a week and repeat ???

so a minute every week is all that needed to trigger growth in that area ?


I'm wrong ????

What is a set ?

Click to expand...

Yes. Try to keep reps in between 6-10 and add on a little bit of weight each workout like 2.5lbs. I saw this study online where this guy "microloaded" (adding very small weights) using HIT since 1994, and he did workouts of 3 SEPARATE muscle groups every 12 days, meaning he would hit same muscles every 36 days. This is about 31 workouts a year. So about 10 workouts per muscle group. He added 1.5lbs each time. For each exercise he added 25lbs to it a year and in 6 (I believe) years maxed out his genetic potential, not sure what he lifted.

I am sure if I do 2.5lbs for isolated exercises and 5lbs for compound exercises I can max my genetic potential in 1 year.

Mentzer's heavyduty training is great and works best for hardgainers, it is not however good for everyone as some people will respond well to it and others will respond better to HIIT. There is a guy called DC (Dogcrapp) on Animal's board that has taken heavyduty training to the next level. He still advocates one set but he also added some heavyduty stretching of the fascia. This has helped him to increase recovery time and allowed for better growth. It is however very painful stretching, only for the hardcore. DC is ~300lbs of man muscle and ALL of his trainees routinely gain 20-30lbs of muscle per year on his methodologies.

One thing to note about one set workouts is that it isn't truely one set... by that i mean that there is only one actual work set but there are 2-3 warm-up sets prior. If you don't do proper warm-up, you run the risk of injury.

Sephin, if you're not into getting bigger but more about getting stronger maybe you should check out WestSide Training. It is a trining methodology that was developed Louie Simmons of the Westside Barbell Club. These guys are some of the winningest powerlifters around. This type of training isn't designed to get you bigger, but get you as strong as possible. Check it out...

http://www.westside-barbell.com/articles.htm

I lost size when trying HIT. Personally I like to do "German Volume" type training- lots of sets of 1 particular exercise followed by maybe 2 or 3 sets of an auxiliary exercises. I also cycle my intensity a lot. Works very well for me.