@@executiveinvestmentswho gived a fuck if you're laughed at. Wear what you want, enjoy the gym and ignore the people who are unhappy enough in their lives to focus on others in the gym instead of themselves.
I met Ray Mentzer in approximately 1986 at Tarzan and Jane's gym, Seaford, Victoria, Australia. He was a wealth of knowledge, a gentleman and very inspiring. It was a pleasure to meet him. Thanks Ray.
I trian Hit in 8 week increments and in the second increment I got on the scale 14 pounds heavier. I've been given compliments that I've added on considerable bulk. At 38 it's working well for me!!!
@@kirilhristov5739 I do Biceps Barbell curl 6-10 X close grip pull down superset contacting biceps and pausing and slow eccentric to failure Also 2 sets of hammer curls should probably do less Triceps Rope or tricep pushdown x seated dip superset I usually do a set or two of overhead movements to failure (if I can, sometimes my elbows hurt a bit, if they do I stop) Chest Pec dec x incline dumbell chest press same 6-10 progressive overload Also 2 sets of either dumbell flys or flat dumbell chest press Shoulders Barbell shoulder press X lateral raises x 2 Rear delt reverse flys (not pinching back) 2 sets to failure I can also throw a Arnold press to failure instead of one of those rear delt movement if I am wanting extra front delt activation Back Bent over row X middle grip lateral pulldown slow eccentric releasing weight up Also do 2 wide grip pull downs while leaning a bit back to work my upper back Legs Leg extension x goblet squat Lunges or extra set of squats Hamstring curl and some calf raises (not all of these) but I alternate on leg days but always the leg extension and squat superset the other stuff, I do if I have the energy By no means am I a gym rat, I do this all in my garage I love this workout bc I do 3 muscles per exercise every other day, then when I go on the road truck driving for 5-8 days, I don’t do any weight training I completely rest and recover bc I work for 5-8 days and take a week off of work for family and health. Hope that helps
After 30 years of training, I just started doing my workouts like this, slow on the eccentric stretching and holding at the bottom for maximum load under tension. OMG, i've never worked harder and the growth is amazing. Sheesh what took me so long!
Honestly people just need to look into how to workout. I have personally warmed up this way for over 40 years. How can you go from say doing 2 light warmup sets then directly using your heavier working sets. Your central nervous system has not been primed yet to fire your muscles properly. I was taught this by some gym vets back in the early 1980's.
Say what you want but H.I.T. is definitely the most EFFICIENT way to train and no one can intelligently argue against that point. Just 2 exercises for 1 heavy set each to failure; that's just 2 sets total for chest and you're done. Training this way it is not even physically possible to do more than one set per exercise. But hey, if you want to train all day in the gym with high volume for the same results then be my guest, that's your problem not mine. FYI, I have 51 years in the iron game as a bodybuilder and gym manager, and have trained literally THOUSANDS of people. H.I.T. still remains my favorite way to train for the best results.
Works for you. Best results I ever had was 7 days a week with 2 a days. No I'm not joking. People respond differently to different training regiments. If this was the universal best way to train it would be way more popular among bodybuilding professionals.
@@brandonball5971 you actually are wrong, but that is your loss and if you enjoy wasting so much time, you should keep doing what you are doing. Atleast you move and thats the most important
My current split is mon-wed-fri Chest and back Shoulders and arms Legs Followed by two days off after rest. What are your thoughts and or opinion on this? I’m 26, 5’11 160 lbs
I remember going to this gym as a kid and watching Mark train people... i wish i would of hired him as my trainer back then and took things more serious.
I did biceps today. I incorporated his bicep workout instead of the one that I’ve been following for the past 10 years. If you follow directions like he says and use proper form it will burn you out pretty quick. You really don’t even need to work out that long. 20 minutes I was done. My arms are still burning. Mike put a lot of emphasis on proper form and he is 100% correct it’s very important.
In my experience, the first 3-5 weeks are spent really getting a feel for your "to failure" intensity. Knowing how it really feels in your muscles which, if done correctly, almost makes you want to throw your limbs from your body it burns so bad lol. And afterward, you are absolutely spent. Like falling asleep on the car ride home spent. Once you're there you can establish your baseline weight and really start making some gains. Mind you I still grew and had huge strength gains even in this learning phase.
Yesterday i've done this workout with chest and back, 1 set, same exercises and after 1 day of rest i already feel my chest bigger. I will come back after some time to report my progress. R.I.P Mike Mentzer!
Training is a deeply personal endeavour. If this works for you, great. Stick with it. If it doesn’t, change things up and find what works for you. To say this is rubbish and to dismiss it immediately is immature. To say this is the only way to train is to be misinformed. I’d be interested in seeing the results so keep us posted king
@@ryanmiskelly5236 it is. But you also see tons of kids in the gym that clearly don't know what there doing and wind up getting nothing done/accomplished. And about whether or not something works that's up to personal perception. Who knows if the goal is to stay lean or just not look like crap. If it's the latter then you can go years doing the program that "works"
This really work, iv been training like this now for over 3 months its incredible but so hard. I think about my training a day before my workout because i know how much im gonna suffer 😅
I literally just tried a dumbbell chest workout using this time under tension technique for the first time. Literally had my chest on fire more than ive felt in years. Funny thibg is i had to use far lighter weight and less reps than i usually would yet it feels far better
Keep in mind that rest-pause training, as Mike explains, is only for advanced bodybuilders, and it is certainly very intense and difficult. Beginners shouldn't attempt it and should focus instead on perfecting technique and building muscle first.
I'm starting in a few days. I was just hitting the gym every day doing random exercises, since discovering this system, I'm confident it will give me some size and more strength
Gave it a try when I returned to the gym, although I warmed up normally then with 3 sets of chest flys with lighter dumbbells. Then 1 heavy work set on chest flys and incline dumbbell press. My chest workout literally took 10-15 minutes and it was sore for 6 days...
A great vid and especially seeing and hearing Mike, however it shows an inherent issue with heavy duty hit etc in that to fully embrace it you need really dedicated training partners, especially for the forced/negative rep aspects , such a shame Mike and Ray were taken from us too early,
I just started this with all my workouts and would do so many sets but now i maybe can do 3-4 , and feel like i just started lifting weights for the first actually being sore which hasnt happened in a long time
- 🏋 Warm-up is crucialbefore starting any exercise routine to prevent injuries and prepare the muscles. - 💪 Gradually increase weights during warm-up sets to prepare neuro-muscularly for heavier lifts. - 🛑 Keep the thumb wrapped around the bar to prevent shoulder injuries, especially crucial for beginners. - ⏳ Control the lifting cadence to ensure proper muscle engagement and prevent momentum. - 📈 Aim to increase strength in every workout session by either increasing weight or repetitions. - 🔄 Utilize rest-pause sets for maximum intensity, but they should be approached with caution, particularly for intermediate or advanced bodybuilders. - 💥 Focus on maximizing intensity rather than quantity of sets, as demonstrated by the effectiveness of just two intense sets. - 🚑 Intensity training, when executed correctly, can yield remarkable results even with a minimal number of sets.
I've try Mike's way- work fantastic, next day,- my body super- sore, as compared to a regular work- out, wich be kind little sore, soi good results, HIT- works- Rob- September, 2023
Do you have a video where he does this but with flat bench press? I so need this, bruh. Trying to incorporate Mentzer's pace in my flat bench press is hard. I just don't know where exactly I should keep the weight as long as possible to stimulate muscle growth as much as I can do with deadlifts and squats.
Absolutely loved this and needed this going into a Chest workout tomorrow. But I'm confused a little. Why's Mike adjusting the weight and calling it rest-pause, when it should be called drop-sets?
The reason it is not drop sets is the rest pause method involves a single set where every rep is a maximum effort to muscular failure. With drop sets it is multiple arbitrary weight reductions with only the last rep of each drop being to or close to failure. With Rest pause you can maybe do two singles to maximal effort with about a five to ten second pause inbetween and a third or fourth require reducing the weight about 15-20% and about a ten to twenty second Rest in between. It is a very physically taxing form of training and a rest pause set of three to four singles to failure is a lot more intense than doing mere drop sets.
@@shawnm4189 My question is, in drop sets, you drop the weight. Here Mike drops the weight. So, are rest pause/drop sets only about the effort and not the drop in weight?
@@bobdeni244I’m not professional, but you are exactly correct. That is the epitome of any kind of growth, strength size or otherwise- effort and intensity. There’s been studies so I’m not just talking out my ass I just can’t directly reference them because I remember the important part not who studied it. But that’s why mike drills into your head INTENSITY because as long as it’s really INTENSE and you are putting a true 100% EFFORT (to where your body cannot push any more), you’ll get better. The actual methodology doesn’t matter per se. That’s why people can do high volume training and get big or do it mikes way. As long as it’s intense and actually hard to where your body goes, “oh shit, I need to get bigger/stronger/both to be able to do better next time”
@@bostonclark1721 Yes. It works like a charm, when you know one set of this exercise is all you need and you don't need a second exercise or a third one or a third set. Intensity, without a trainer like Mike, will not be easy to understand immediately. You warm up to it after a few sessions and then you know how you can train intensely and go to failure in each exercise in a month or so.
@@bostonclark1721Yep. As long as its intense and effort is there it doesnt matter what type of training you do. Maybe if you want the extra 1-3% or whatever but thats for enhanced bodybuilders not us mere natties. Do what you enjoy and do it with full effort. I enjoy orthodox many sets last few reps being vital more than HIT, so i do that. If you enjoy HIT, then do HIT, dont be peer pressured to workout how everyone else does, youll grow as much or probably more if you enjoy the process and go full effort.
