Click on image for larger view . We use cookies to ensure that we give you the best experience on our website. The effect of high intensity resistance training on peak upper and lower body power among collegiate football players. Journal of Sports Medicine, 15, 624-625. Amazing GRAIL! 1978. Drinkwater et al. For instance, Mentzer was known for having many of his advanced bodybuilders train only once every 4-7 days with only 1 max effort set to failure on a handful of exercises. Good luck to anyone that takes Mentzer's stuff seriously. https://www.ironmanmagazine.com/heavy-duty-mike-mentzers-most-productive-routine/ Mike took the whole approach even further. Volume proponents decry the low volume of training prescribed by HIT in general and HEAVY DUTY™ in particular. Another factor affecting the amount of force production produced by the muscles contractile components (muscle fiber) and therefore, the intensity of each exercise, is the rate of speed with which the weight is actually lifted. Effect of training volume on recovery from resistance exercise. (1998). This being the case, most of the credible research points to the superior efficacy of a high intensity routine based on single bouts of exercise taken to momentary muscular failure. Media, PA: Williams & Wilkins. Journal of Sports Medicine and Physical Fitness, 41, 154-158. To this day, Markus continues to implement HIT training in both his own workouts and the workouts of his clients. Keep in mind that was one total set of exercise per workout twice per week. Ocala, FL: Med-X. In preparation for that one all-out effort, I would warm up thoroughly. Training once per week with one set also resulted in impressive gains in muscular strength for the cervical spine (Highland, R.H., Vie, L. L., Dreisinger, T. E., Russell, G. S., 1992). With fast, herky-jerky training, a good portion of the work is performed by other muscles, and by momentum. 25) Hamill, J., & Knutzen, K.M. Again, as with the other precepts of HEAVY DUTY training, the research bears this out. Another study employing a single set of concentric/eccentric (negative) or concentric/ accentuated eccentric (negative) training for the knee extensors found that two sessions per week for 10 weeks resulted in roughly a 100% improvement in strength (Godard, Wygand, Carpinelli, Catalano, and Otto, 1998). He previously had been spending up to 3 hours a day in the … This will limit the wear and tear on the body, allow for maximum recovery, and this, when combined with a proper diet and sleep will result in the greatest strength and hypertrophy gains allowed by your individual genetics. Mike Mentzer was born on November 15, 1951 in Ephrata, Pennsylvania and grew up there. Mentzer started Yates by training his chest, a routine that consisted of one set of dumbbell flyes to failure followed immediately by one set of incline barbell presses to failure. I mean, anything works, to a degree. The thing with Mike is he is VERY convincing of his ways … Each bodypart less than twice a month. This study also found that people recovered at different rates. Increased vulnerability to eccentric-induced dysfunction and muscle injury after concentric training. Remember, as per Mentzer, that training before you have recovered fully will not allow you to actualize the growth production stimulated from your training routine. A study carried out at Nautilus North in Bracebridge, Ontario, Canada found that although it took the average trainee seven days to recover and grow from a single session of high intensity exercise some participants required nine to eleven days to recover and grow from one training session (Little, 2006). Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. 10) DeMichele, P.L., Pollock, M.L., Graves, J.E., Foster, D.N., Carpenter, D.M., Garzarella, L., Brechue, W., & Fulton, M. (1997). You can either train hard or you can train long, but you can never do both, it is just physically impossible. That’s what entrenched me in Mike’s methods, back in ’78, and changed my whole outlook on bodybuilding. THIS ARTICLE IS WRITTEN EXCLUSIVELY FOR MIKEMENTZER.COM AND WITHOUT THE WRITTEN PERMISSION OF JOANNE SHARKEY, CEO/PRESIDENT OF MENTZER-SHARKEY ENTERPRISES, INC., IT CANNOT BE DOWNLOADED TO USE ON ANOTHER SITE OR IN ANOTHER FORM OF MEDIA, ELECTRONICALLY OR OTHERWISE. Ideal for hypertrophy! So what is HIT Training? Can I get a copy of those letters, please? Mike Mentzer’s training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70’s. 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