Welcome aboard!

I have found the same thing, even with calisthenics as well as hard boxing and sprinting intervals. You simply can’t have high intensity and volume along with high frequency, or really even moderate frequency. I like to go hard then take a mini vacation. It works well, but especially long term, and is schedule efficient.

dude it really is. i recently switched to 3-4 days a week and it seems like i grow wayyy faster and have much better workouts/good pumps more often

100% how can you grow when your entire being is fatigued at the start of every workout? When I workout every other day I cannot add more weights to the bar, now I am able to get stronger it's as simple as that

@@Dreekuzdid the 1st day of his 1 set hit workout 2 days ago fast forward to now and I’m can see the effect’s happening as in eating more,more energy,not feeling like shit from doing the old high volume 5-6 days a week lifting and I can tell I’m not as inflamed as I would be doing high volume . No need to force feed myself aswell. And I can also feel my body keeping my test Lvls high and not have that need to go to the gym again .

You're welcome, Niklas. I appreciate your comments.

@@HEAVYDUTYCOLLEGE thx John, I met mike in 1977 at mr North America in Vancouver, 8 rows up centre I sat, mesmerized - my first show. he was great- awesome memories

@@keendeesjarlais3636 Very cool. That would have been a great contest to see. Mike was in particularly good shape that day. Thanks for your post.

U right!!!!

100%

That's great! Thanks for your post, Richard and continued success with your training.

Break down what his method is if you would? I kind of get the O'Hearn Powerbuilding vibes from his talks

@@effmerunning Mike breaks down his method in the very video you've commented on.

@@HEAVYDUTYCOLLEGE oh snap...i must have missed it. Running the kids around...hearing it chopped up i guess. I will relisten. Thanks

@@effmerunning good luck brother !!!

Thanks for your post.

@@HEAVYDUTYCOLLEGE thanks for sharing this amazing content and keeping Mike's legacy alive.

@@intensity.density2208 you’re welcome.

Can you give me an example of a chest and back day? How many exercises and sets? I'm a little confused by his methods as some people say 1 set with each exercise and a warm up set before. Others saying 2-3 sets for each exercise.

@@Insp.CountMortisWinshipKlaw The video you’re commenting on has the entire workout for those bodyparts, along with sets, reps and warm ups. You might want to watch it in its entirety.

Thanks for your post. Regarding your final sentence, that is exactly what Mike Mentzer concluded as well.

Any medical books which you can point me too that will explain the workings of the repair part of our body?

As a bodybuilder with a degree in kinesiology. I 100% concur

​@@HEAVYDUTYCOLLEGEIs there warm-up sets before the 1 to failure set ? ...if so how many 1-2 progressive?

⁠@@AK-ix6xgdepends on the movement. I normally start with a compound movement so my first workout will have two warmups. First set would be half my max for about 12 reps trying to focus on my form. Next set would be about 75% of my max and will only do about 6-8 reps. Then my failure set I will aim to 8-12 reps. Once 12 reps become easy, I’ll go up in weight and repeat. If you only get 6 good reps, then the next week you’ll aim for 7. Keep doing that same weight until you get to 12. (You don’t have to end at 12 you could do 10 or even 8, I just prefer 12 as my max reps)

Hi HDLifter. I’m glad you enjoyed the video. Thanks very much for your post.

​@@HEAVYDUTYCOLLEGE these are good brother changed my whole workout routine

Thanks for your post and congratulations!

And Thank you for making these great videos 🙏

@@theunknownpikachu2444 You are very welcome.

@@theunknownpikachu2444 which of Mikes routine did you follow?

@@mdguitar00 i dont know what it is called, but insted of doing 3 sett and 6 exercise on chest like before i now did 1 warm up and 4 exercise to failure with only one sett on each exercise. Instead of doing cardio everyday for 1 hour, i now did it 1 time at week. Instead of doing legs 2 times a week i did it every 14 days. Instead of doing low Carbs and only 2500 kcal daily i did now 4000 kcal and high carbs. Moderate fat maybe 60-70 gram and 150-200 grams of protein. The rest was carbs. Before i did 300-350gr of protein and that is way to much. And yes the drugs, I cut out hgh insulin clen and tren and only used 200 test prop and mastoron 400-600 a week with 30 mg daily winstrol in the last 30 days. I listen to his tapes everyday on the prep over and over again when i was on work, I did some of the things my way like Dorian Yates also did with Mike’s system but i have to give Mike 70% of the creds beacause i took his advice and it was hard to belive that less was more. I have trained to times a day and everyday. But now i will never train more then 3 times a day, i don’t want to overtrain like i did before and not come Anyway with it. I could feel my legs was still in pain for many days when im trained them every 14 days. I did 1 supersett of legpress and legextention to failure and trust me that is enough if you just give it all and focus on negative and positive reps and you just hang in there and imbrace the pain. I also find it strange that 20 years after his death and almost on the day he died i Get draged in to his training philosophy and i think it is something magic abou that beacause i dont how that even happend.😅 but beliving in him is like to take a leap of faith since what he is saying is so hard for people to understand. My traing partner could not belive in the training system so he left me.😅

His lessons will live on and train a lot more people RIP

I suggest you check out Mike Mentzer ideal routine it’s the latest one 6 years after this program and after he trained several hundred natural clients it’s on this channel uploaded a month ago

Good luck!

Any updates?

How's it goin?

Hi Jack. Thank you very much for the kind words. I’m glad you are enjoying the videos.

If you are still using mikes teachings, have you made alot of progress

@@Heavydutynick Yes. I do a 5-6 set workout every 5 days and have made great strength and size gains over the past two months. It is worth trying for a few months.

@@jackhellerstedt8331 hi, what changed since then?

Probably because it doesn’t sound cool or interesting. Honestly I think that even if the majority of people knew that this worked, they’d still “train” almost every day. It’s a social thing for a lot of people. Love to talk. And talk. And talk.

@@SweepTheLeg123 if I’m in the gym daily, its to be anti-social while avoiding so many other joyful pursuits all at the cost over overtraining.

@@ccjrdrums 100% yes. But there are “pinballs” in my gym. One talk to the next. Then next.. I wear headphones, don’t make eye contact, and keep my head down

You are not alone thousands have. I'm bigger now at 60 than I was at 30. An age when most men are losing muscle and strength I'm gaining. Mike Mentzer was 100% right. Mocked in his time by meatheads. Many now realize he was right.

Thanks, J. Glad you like them.

Thanks for your post, Winter time.

Thanks for your post, Nate.

Cold showers and stretching in between days help me stay focussed. That and writing it down with more than just data notes

Can u give me the name or link to this program please? Thanks in advance.

Haha. Thanks!

Right saw a short changed my whole routine I always went for many reps 20+ doing reps of 5 now max weight

Hi Kris. Thanks for your post. I'll do my best.

Thanks for your post, zip clipking.

Hi Ian. I'm glad you like them (and I like your phraseology: "Bodybuilding Truth Clips"). Thanks for your post.

Glad you like the videos warrior3214.

Thanks for your post, James. Yes, his voice is definitely missed these days.

Mate, if you are 20, don't do this. You will be dissapointed.

@@krystofodehnal9448 No, he won't. Here's a video of Kevin Richardson, someone who's very well known with respect to high-intensity weight training and has been training clients for 30 years. He's been training 3X a week, HIT style for 30 years. I wish I found about this 20 years ago. kzfaq.info/get/bejne/h9iZdaeqxLbMmmQ.html

@@shameermulji Well, he is obviously on juice and there are much more impressive physiques. But if he really has been doing HIT exclusively for 30 years, then he is probably the only one who is doing that and has a good physiquei.

"Mentzer's knowledge and Theory is quite like a flash of light in a very dark room" literally, once I finished reading his books (Wisdom of Mike Mentzer and High intensity training the Mike Mentzer way) it truly changed the way I looked at building muscle and strength. What you said is a perfect representation of what it's like to learn from him.

@@krystofodehnal9448 Guess what mate, I am building muscle on nothing but raw fruit and raw veg. 4 years and 2 months now. I train HIT also and I have put on muscle and strength just as much when I was eating meat if not better without damaging my kidneys and adrenal glands because that's what high protein does but most people are ignorant to this just as they are to rest being of utmost importance to building muscle. I am not vegan, I eat meat at the holidays, just educated in the human lymphatic system.

Crazy how i can get a better pump and look even crazier with one or two controlled sets to absolute failure... the soreness the next day is way more than doing many sets with many reps like i use to do before. Mike is the definition of Legend!

Try the X3 bar it's perfect for Mentzers advice

You’re welcome, Lisandro! Glad you liked it.

No worries, Troy. Thanks for your post.

Thanks very much.

You’re very welcome. Hope you enjoy the books.

Looking good bro

You're very welcome.

Excellent point.

Hi Salvatore. Nice to hear from you -- I'm glad you enjoyed the book and wish you all success with your high-intensity training.

@@HEAVYDUTYCOLLEGE Thank you very much John! I wish you all the best

I don't think you want a confrontation though.

How much set and reps

@@A2J808 1 set between 6 - 10 reps or til failure.

You're most welcome, Michael.

Hi yezzzsir. Yeah, using the Pec Deck in reverse is an interesting approach to hitting the rear delta for sure. Thanks for your post.

Thanks IM WALT - And congratulations on your workouts!

You’re welcome, Ericinos.

How many sets and reps do you do?

@@maxin3231 Not as many as I used to. Now, 2 weeks later, I'm doing 1 big dropset on things that I can do that safely without a spotter (such as cable machines), and 2 restpause sets on other stuff like plate loaded hammer press where dropsets are difficult to do quickly. I currently am using free weights as a warmup. I don't have a spotter so I don't feel safe doing Heavy Duty on free weights, but I want to keep strength in the stability department. So I do a few beefy warmup sets but always leave a few reps in the tank My workouts are a little over an hour, 3x per week. I'm NOT a competition builder, not pretending to be, but I'm definitely intentional in going as hard as my body can recover from.

@@RedfishCarolina awesome! Thank you!

@@maxin3231 The way your chest feels two days after the following workout is crazy. Not "injured sore" but definitely "pushed to the limit" sore. Incline barbell warmup, 3 sets 10 reps, 1 min rest. 1 set Standing Cable Crossover dropset, 6 drops, no rest between weight drops other than time to slide the plate pin. Each "drop" ends up being about 3-6 reps before failure. Takes about 4 minutes. 2 sets at Hammer Press (I use 185 then 155 lbs), 4 second eccentric on each rep, both sets to total failure. Takes about 5 minutes. 1 dropset on Assisted Chest Dips (using a pin&plate assist machine). 6 weight drops, from 10lb assistance to 70lb assistance, every drop to fail, usually 2-4 reps. Maximum rest 20-45 seconds just to catch breath. Takes about 6-8 minutes but only because I'm winded by this point. This is NOT a true "Heavy Duty" style workout but it's much less volume than I used to and quicker. Without a spotter, this seems to be as close as I can get to HD. Three weeks ago every one of those would have been 5-6 working sets, all to fail, with a normal/fast eccentric. But only to fail on the concentric. And, 2-3 minutes between sets. Plus, usually 2 warmup sets each. All that still gained me nicely but I'm feeling way more need for recovery doing this newer modified "HD" approach

@@RedfishCarolina how do u drop set crossover if u use low weight already?

Indeed!

You’re welcome, chestnutsev7.

This workout provide the heaviest arm pump

Thank you.

You're welcome, Matt.

@@HEAVYDUTYCOLLEGE ive been lifting for 6 years and have hit a wall whats the best training principle to get past it and how do i incorporate it

@@Jiziguyman hard for me to say. You could be making training mistakes (using advanced techniques that are too much for your system to recover from, your workouts could be too long, thus prolonging the recovery you require, your workouts could be performed too often, which, again, would interrupt the recovery and/or growth you otherwise might experience, your workouts might not be intense enough to warrant an adaptive response from your body, your sleep may be poor, thus interfering with your recovery and so on. One or several of these factors might be at play - or, after 6 years of training, you may have maxed out your genetic potential. The fact you want more gains doesn’t mean your body is genetically capable of producing them. Do your best according to the principles Mike indicated and accept the results, however great or modest they might be.

Hi Mark MC. Thank you very much for your kind offer. I would be very interested to know what you have. I don’t know if you are on Facebook or not, but if so, please send me a Message there and we can correspond. Thank you.

You’re welcome, Carl. Glad you are enjoying the continent and good luck with your training.

I have a question, so you have to do 5 sets of 6-10 repetitions till failure?

@@maxin3231 Yes 5 total working sets, workout was, 2 warm up sets, 1 set to failure on Pec Deck 1 set of Dips to failure 1 warm up set, 1 set to failure of close grip pulldowns 1 set Pull-ups to failure 1 set of Shrugs to failure So eight sets in total but only five working sets. First time, so I guessed what weight to use for the working sets, got more than 10reps on some but now have an idea what should be okay to be in the 6-10 rep range next time I train Chest and Back.

@@carlraynham8547 thanks you so much! 💪🏼

Got me to feel normal again in regards to the knowledge contained in that book applied to my workout routine for developing the best physique of my life.

Wow. Thanks for the kind words, Thomas. Congratulations on getting clean and I'm glad you found the content in the book helpful.

@@HEAVYDUTYCOLLEGE Thank YOU. I genuinely mean it. Been clean six years now. After a few years clean I got back into weight training. Sorry in advance for my awful grammar. But yeah I was doing the typical three sets plus burnouts. I was also working out body parts again days later while still being sore. I swallowed my pride and hit the reset button on how to train better. There had to be a better way. Upon reflection I assume I had better recovery ability when younger and was able to withstand the overtraining abuse with very slow gains. In my eyes it was what “worked” in the past. Anyways, I started reading on Mike and Dorian by chance. It wasn’t until I took out your book at my local library and everything truly clicked. I fine tuned what I learned in your book for my personal goals and it has worked wonders. Anyone who has recovered from any substance should read your book. Exercise, to my understanding, is the only natural way to boost dopamine and serotonin. Your book literally saved my life by making me feel normal again. So yeah sincerely, thank you and God bless you.

@@thomasjefferson182 Thanks so much for your post, Thomas.

Hi Oli. I’m glad you are enjoying the videos. Mike always advocated doing a warm-up set or two for safety sake. However, these were light sets (not to be confused with the high-intensity “work” set that was performed to stimulate growth. As in the video, no amount of lesser effort sets will stimulate the growth mechanism of the body into motion, and, thus, the warm-up sets are just that - performed to warm-up the muscle group being trained, and not for the purpose of stimulating growth (which was the purpose of the one-set requiring 100% of one’s momentary muscular ability). A lot of Mike’s critics have created straw man arguments, misrepresenting what Mike said or believed, and the fellow you are mentioning clearly didn’t follow what Mike said (and wrote) about very thoroughly. Mike’s workout routines were almost identical to the ones he advocated (for example, compare his workout routines from his first “Heavy Duty” book published in the late 1970s with the ones he advocated in his revised “Heavy Duty” books in the 1990s and you will find the exercises and sets - for the most part - are the same, but he did reduce the volume of some exercises from two cycles in a pre-exhaustion superset down to one cycle, and spaced out the days off in between workouts). It sounds to me like this German bodybuilder did NOT train with Mike and certainly did not know or study much if any of Mike’s writings. Mike didn’t sell supplements and very much spoke out against them.

@@HEAVYDUTYCOLLEGE. Hi John, first of all thank you a lot for answering my question (commentary) informatively and thoroughly. I thought myself the same, who is so stupid to do a lot of heavy weights without warming up ? I think this has nobody extra to mention if someone talks about working out. The German bodybuilder had a photo with Mike but it appears to me that Mike stood in the front and the bodybuilder, I refer to stood 10 meters in the back. The same what he told about supplements. I know more or less from your videos that Mike never supported supplements. So a very big thank you for your response and please continuing those great videos.

@@olipellert8315 No worries, Oli. Thanks for your post.

Likewise in Brazil. Few people nowadays want to read the books and listen to the tapes, so they have the slightest understanding of the matter before attempting a critique.

@@vacinadefrangoedurateston2532 I couldn`t agree more with you on this subject. Today people know everything, if they have study the subject or not, it is irrelevant. There are over thousand people on the internet who want to tell you how to train for this and for that, for everything and do not know what they are talking about. Thanks for your commentary.

His vocabulary is excellent

Hi Joao. Congratulations and thanks for your post.

Hey man, i really wana know more about this Lets say, i was doing the traditional 20 sets per muscle group and eating a certain amount of calories, going to gym 5-6 days per week Now if i switch to mentzer’s 3 day training split with only one all out set to muscle failure per muscle group Would i have to lower my calories? Because i wont be burning the same amount ofc, so would i need to eat less than before in order to avoid gaining unnecessary fat or what Please reply, i really wana hear it from someone who has actually tried it Im currently doing doriyan yates style training, 4 days a week, 1 working set per muscle to failure, with 3-4 exercises per muscle

@@shayanakram8771 it's exactly the opposite. This workout is super intensive. In less time you can burn much more calories than conventional training. in addition to being better for gaining muscle, it helps at the same time to be more defined (dry). Now of course you have to know your limits to perform the correct number of reps with the right form. If you see that the weight is too much, quickly change to less. At least 6 repetitions minimum. If you don't think it was enough, drop set. Don't forget to do the negative force (eccentric) for at least 4 seconds!! And two seconds on positive force ok?? I guarantee you that your earnings will be superior. I personally sometimes do two supersets in a row if one isn't enough. for example: you start with flyes with a lot of weight (6 reps at least) and until failure.. if necessary drop set. as soon as you finish this exercise you go immediately to the bench press (flat or incline with the weights ready) and do the same thing. you just made a superseries. As I said before, if you think it wasn't enough, do another superseries like it. The following week starts with more weight. in the interval between these two supersets, yes you can rest the normal (60 seconds/90 seconds). Feed yourself decently, sleep well and very very important. Drink plenty of water. I wish you a good workout and that everything goes well. I guarantee you will love it. from time to time you should change the variations (angles). remember: The most important thing is the speed of movement and contraction. Then tell me what you think. You'll feel the muscles like you've never felt before. In a month you will clearly see the results. stay cool brother

@@Almadanim Obrigado pelo feedback! Pretendo voltar ao treino de forma eficiente e confesso que o teu comentário ainda me encorajou mais a seguir este método! Até porque pensando bem, é o que faz mais sentido, pena todo o negócio por trás deste desporto mascarar a realidade com falsas intenções, mas enfim… Abraço!

@@Almadanim hi, I'm new to this, currently going 6x time ppl 3-5 exercises for each part, I'm doing slowed and controlled both eccentric and concentric on everything,but use moderate weight and atleast 8-15 sometimes more reps,30-45 seconds rest,i eat really poorly and sleep isn't the best neither,i cannot understand the concept of overtraining and how to know if u are,my recovery seems really good tho I'm not the biggest guy.

😮

Hi Tank. Thanks for your post.

@@HEAVYDUTYCOLLEGE very welcome. I love your work and I appreciate you continuing his Legacy. I can't get enough 🤩

Good to know, e k. I hope you like it.

How's it going

@@Full_monty 👍

It is

Because there’s no money in it.

Right I'm so excited to implement this routine this year and see what I can do

@AlexLopez-jt5zc what's up Alex. Started this routine about 1 month ago, and it is so scary how much I've grown. The shirt don't lie. Scary in the sense that it's feels like you are not doing enough but wow. Who would have known that less is better.

I already gain 20 on my curls in 1 month 😂😂😂

Haha! Thanks for the kind words. I’m glad you enjoyed the video.

Is 6x times a week really that bad?