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I'm 46 I've been training since I was a teen, have been doing high intensity for 4 months, strength and size have exploded for the first time in my life. The biggest advantage of Mentzer's method is time under tension, you get more time under tension in 4 slow reps of 12 seconds than someone pumping out 3*10. I'm a HIT fanboy.

Thanks Paris! I’ve always liked Mike Mentzer and his audiotapes sound confident and logical. He was both a physical bodybuilder and philosopher, strengthen body and mind

I'm 51. lifetime natural, and have been training in HIT fashion for over 30 years, even through my competitive bodybuilding days. I have been trying to evangelize this style in that time. Having said that, the Colorado experiment is very questionable, but I do believe this is the BEST training style for a natural athlete, where recovery is imperative.

Cadence is also highly important, with 4 - 2 - 4 seconds being Mentzer's recommendation for lift / static hold, / and lowering of the weight respectively.

Well at age 59 I am using this training. My strength gains week over week are unreal. My physique is exploding, and I have muscles I never had when I was 24 in the army. I was distressed that I was not working out as much as I wanted to, due to a physical job and little time after work. I switched up to this method and the difference is remarkable. I think the rest time is critical, especially at my age. Thanks for video.

MM and his 'Heavy Duty' training system works! Been doing it for 35 years and respectfully guys half my age can't keep up with my workouts. The premise of his philosophy is simple you can't train hard (intense) and long (duration) at the same time. I've seen volume training shipwreck many guys over the years who just never got the results they were expecting. Peace out.

Most naysayers are aftaid to go to positive muscular failure, then get assistance, then hold isometrically, then do negatives. It really separates the men from the little girls. Simultaneously providing tremendous encouragement and self satisfaction.

I've been training with the traditional high volume approach since my early 20s. I'm now 31 and have been doing HIT for exactly a year now, and the results are mind-blowing. I've put on 20 pounds of lean mass! Leaner at a higher weight while constantly gaining strength, I might add.

Speaking as someone who is currently doing Mike Mentzers method. It works.

I did 1 rep with 1 set of 1 exercise once a year. And I am now massive. It works.

What seems to be omitted from the clip is how Yates did up to 3 sets of warm up before doing the 100% effort set to failure. Colorado Experiment is anecdotal at best. There's a reason nobody was able to repeat or even get close to stated claims.

I've been training for 5 years with a high volume type of training (PPL REST PPL kind of training) and admit that I experienced satisfactory results along the road BUT, I also experimented a ton of systemic fatigue, ton of inflammation, popping and hurtful joins, etc etc etc. Also; I noticed that I was constently in a bad mood and way less patient with poeple. Fisically, I was on a plateau for 6 month and it was really frustating. Eventually, I had no choice but slowly reducing training frequency because I realized that it was unbearable... I was literally beating me off and couldn't handle it no more. I want to enphasis that during that time, my diet was on point and I cheated very rarely, I decided to flip the coin and ditch the High Volume approach ; at least, for a time. You know, juste give the HIT approach a try because I was seduced by the promesses. Very sceptical but seduced. After all, it was the absolute opposit of what "Science based" fitness coach have been preaching since I started my lifting journey. The past 3th month have been really humbling for me. I'm right now starting my 4th month of HIT training type, (Superslow, Body By Science/Drew Baye's fashion. UPPER LOWER training, once every 4 day), and the results are MIND BLOWING. I started to grow again, I'm feeling fisicaly better, my joins have never been that healthy. I'm actually on an agressive caloric deficit, trying to get a better definition, yet I KEEP PUTTING MUSCLES ON. I'm not saying that it's the only way, neither that my progress will last forever but I strongly believe that it can by an eye opener for a lot of people. (Pardon my flawed english, it's not my native tong)

I'm a 56yr old guy that's been training on and off for years and the program Mike and Dorian suggest definitely made a difference for me,,I've been doing this 1 month and strength gains are definitely noticeable within 2 weeks and much better focus and endurance with each workout,I wish I followed this program long ago,,for all of you looking for fast natural gains this is the program to follow by far one of the best,,in and out of the gym within 1 hour 2 times a week. Fuller muscle feel between workouts for sure with all the recovery along with increase in strength most definitely.

In my personal experience, I totally agree. High volume and over consumption and lack of recovery time aren't optimal. I was involved in the recruitment of Gurkha soldiers from the nepali himalayas. These guys had the thickest neck and calf muscles I've ever seen. From carrying heavy loads using traditional doko. And their diet mostly consisted of lot of carbs mostly wheat and rice. Vegetables and hardly any protein. So eating massive amount of calories and protein is bonkers.

Thank you Paris Demers, you're video is very well made and helpful !

I've never watched or heard of this info before, but I'm glad I did because I have worked out like this and I get more growth, more is not always better

This works for me because of time constraints. As a full time worker and dad I don't have time to spend hours in the gym every day. I noticed that to do a full workout and hit all the muscles with multiple sets, I needed about 1.5-2 hours per workout. This includes warmups and stretches etc since I'm old and need that stuff so I don't fall apart lol. With HIT, I can do all the major muscles groups in about half hour or 45 mins. Now I'm just hoping it actually works.

I've been doing HIT training for about 2 months now. #1 I feel more energized for sure. Pretty sure I have been over training all these years. As for rest periods between workouts I gauge them by the calendar and how I feel. Mostly I'm taking 3 days between workouts. I'm learning to recognize when my body has recovered. My last work out was chest and back and my pecks were sore 2 days after the workout so I took another day of rest. I could just feel that I wasn't ready. When I'm ready again I walkaround tighting my muscles telling me they need another workout.

The Colorado experiment was awesome. Casey had superior genetics, and was closely monitored for his rest and diet.

Yes 1 set of slow, full contraction until failure exercises is needed to stimulate muscles & recovery for growth that's the mentzer HIT method. Train less but work harder Simple but brutal hard training that other bodybuilders tends to avoid & choose high volume supersets low intensity training

63lbs of muscle in 28 days is pretty good, I just put on 21lbs last week and another 4lbs earlier today actually... I only do one rep per muscle group every 6 days...

I do lower body on Tuesday and upper body on Friday. I’m in and out of the gym in 30 minutes and am making phenomenal progress. Not to mention no more nagging injuries from overtraining

Been using HIT for years. MM and AJ literally have unlocked the key to building muscle. At 73 I have found hit to work! You do have to tune the program to your needs. When followed you will gain muscle. spend less time in the gym, and your chances of injury are almost nonexistent. 4-2-4 takes some time to get used to, it works. And I am currently on a 5 day off cycle, am seldom tired and you will be fully recouped when you return to the gym. In MM's words, " it is magical." Try it for 6 months and I guarantee you will see improvements. Who says so, Dorian Yates and others who MM has trained.

I like how everything different lifting and dieting approach cycles through if you do this stuff long enough.

Guys first two weeks forcing myself to rest and only 1 workout a week, my ARMS ARE GETTING BIGGER 😩😭Thank you uncle Mike

I just started out this year as a 43 year old. I'm eating right, sleeping good and doing my program in the gym (only on week 6) I go about 4 days a week but make an effort to do my 4 sets of 10 on the exercises the trainer gave me. Decent results but for me, getting out the house and making my way there and the walk home means as much to me as the effort I put in when I'm there. I don't want less.

Yes you can. It has to be with a weight you can get the max num of desired reps with the max weight you can use for good form. I use this method with a full body routine 3x a week 45 min brief but intense workouts. I've grown way more and recover better also than with the marathon bro splits.

Excellent information. Please make such videos more often.

I'm so glad I found Mike Mentzers method. Never late than ever, I love this method and gains.

Great research. Thank you.

This is my first week on HIT. For the last year I was training one body part a day and 4 sets per exercise. Previous to that I was doing the same workout for years with three sets. I would train to extreme failure like this. Not only was I way over trained but later in the week like on Friday for example I would do chest and abs. Since I did all that other volume earlier in the week my lifts later in the week would suffer. It was more of a nerves and mental thing but I was unable to train as hard on Friday as on Monday. I realize if I have to do one set to extreme failure HIT style I’m forced to make it count even more. That means for example if I’m required to do a certain amount of reps at a certain amount of weight and I get to extreme failure a rep or two early I’ll have to rest just long enough to barely get out that next rep or two which means I just trained way harder on one set. I finished day two of HIT yesterday and I’m feeling it big time today. If high volume was superior to HIT then nobody doing hit would have good results, but they do.

Golden age💪🏻

Golden age 💯

Golden age everyday!!

Love you recognize this. I have made much more gains in strength and muscle from this method than my teenage years of volume than my friends even on gear But I fortunately have better genetics.

100% correct.. we only need less sets .. we don't have to do tons of sets and tons of different variations.. do less grow more.. we need to increase the reps and weight not the number of sets... If your recovery time is more than 24hrs you are overtraining.. don't strive your own body

Been doing High intensity for last two years almost. I doubt highly that I could ever go back to 3-4 sets per exercise. My shoulder don’t hurt anymore. No joint pain. I’ll be 55 next month. Every time I repeat an exercise there’s noticeable improvement. My workouts are short 15-20 minutes sometimes even less but I love them and I stay consistent 3 times a week.

i have been doing high intensity workouts for the past 2 weeks, but i tweaked it a bit into a version that works for me, and not only have gotten bigger in the last 2 weeks but stronger as well as my pr for deadlift pr was 315 but 2 days ago(9/22/23) i did that for 5 reps easily

Dorian Yates is the man. I just did some high rep squats the other day and I felt like I worked out like Dorian. Great video, by the way!

Great work 👍

It's interesting to read the many comments here which praise the HIT system. Broadly, those commenting fall into one or other of two groups. Firstly, there are those who had not trained before, so their first muscle/strength system was HIT. Unsurprisingly, they had good results, which they are pleased with, and that's great! 👍 The second group includes folks who were training before using multiple sets and training many days per week. They constantly felt tired and stopped progressing. Clearly, they were overtraining. So, as soon as they cut back on sets and trained one or two days less per week, they felt heaps better, they overcame their plateau and made gains. Unsurprising again, insufficient rest was killing progress. Nobody advocates overtraining! The Colorado experiment is flawed for reasons of this nature. Your video makes it sound like there are only two systems to choose from, either 20 sets per body part or thereabout, or one set. Which is a complete misrepresentation. Most professional gym instructors will encourage four sets, a light warm up set, followed by a set with more weight but comfortable. Third set closer to max weight, then finally max weight to failure. The earlier sets, 8-10 reps each. This four set system is great for both stimulating growth and promoting fitness. Whereas the Mentzer HIT idea of a very quick warm up followed by one set of max weight to failure, flirts hideously and unnecessarily with the risk of injury. It also lacks any aerobic benefits.

4.46 rigged results due to his previous gains.... muscle memory. Glad you mentioned it. Thank you for uploading and sharing.

Part of the Colorado experiments 60 pound gain was the highly suspect claim that Viator lost 16 lbs of body fat. Anyone who knows anything, knows that is wrong. Even looking at his before and after you can see he didn’t lose body fat, but in fact gained body fat to maintain the same level of body fat percent with that muscle gain.

I had switched to Mikes consolidation program and strength gains have been phenomenal. However the fatigue has caused me to need upwards of two weeks before I feel as though I can hit the gym again. Mike warned of this “As you get progressively stronger, which you undoubtedly will, the stresses become greater.”

You forgot to mention Project Total Conditioning, a study done at West Point with Arthur Jones' and Kenneth Cooper's staff.

I've done a form of this for most of my life, but I periodize the weights over about 3 month, starting about 70% and try to work up to or surpass my heaviest weight for 8 10 reps the last week or two. I usually don't make it on all the exersizes though as something always happens like an injury or pain in certain joints. Of course Im getting older now, but even in your prime it is very difficult to go to failure all the time without hurting something imo. Maybe gear would help, but then you would have to worry about other health issues that may cause in the long run.

Very strong man

Golden age

Hi Paris! Great video. But I'm having a hard time finding the program on your website.

So chest only gets trained once per month?

Golden Age! 💪

the study never compared HIT vs volume, it was just show the regular person(the subject) doing 1 set workout vs multiple set in a week

Nice video.

The theory makes total sense. It's very simple, but let me oversimplify it. Work out just enough to stimulate growth and allow your body plenty of time to recover. The more volume you do (amount of sets), the more time your body needs to recover. Hence if you do one set (which by theory is enough to stimulate growth), you'll recover faster which is 4-5 days. Many who followed the high volume technique (like Tom Platz) would admit that through 20 sets did they need to rest for half a month or more. This is much longer than 4 days. Dudes like Eddy Hall (dude who has the world record for heaviest deadlift) stated how he was not making many gains and found he had to work out less for growth to start back up. Mentzers response for people against his theory is if more is better, than what's the difference between 5 sets and 10 or 100? If more is better, than why not do 100 sets? Many view the number 1 as bad. 1 set equals bad. Don't look at it as 1 set rather 100 percent effort

Do you need a warm up set? I don't understand how you can do a max set without warming up the muscles.

Colorado experiment participants gained 60#? There was one participant, his name was Casey Viator and he was already an accomplished bodybuilder. That bekng said I am a HIT proponent : )

I've been doing HIT training for 5 almost 6 months now, and the results are amazing. I feel and look great, and I think it's worth a go. Do I think it's the only or best way to train? No, of course not, the best way to train is subjective to each individual, and individuals must find a training regime that suits them.

It is the intensity of the effort which drives the growth mechanism not the volume or duration of the workout. According to henneman's size principle, Motor units are recruited based on the intensity of the effort. When u are training to failure, maximum no. of motor units are recruited or activated, now these recruited muscle fibres grow bigger & stronger after the recovery phase!

golden age

Mentzer didn't train to failure, he traine THROUGH failure. He had to work out with a spotter, that then helped him by doing forced reps after he had reached failure. This was the way Arthur Jones taught. That's why you only do one set. It's similar to Myo Reps, but I think they do Myo Reps with more sets. It's also similar to X3 done with bands, but because you're using a band you don't need a spotter to add the extra reps. You can self spot forced reps if you do unilateral moves.

Great video bro! I have a question... What does it means "(DS)" in your Modern HIT training plan?

Full body 3x per week was arthur jones original split btw

Whats the in fact difference between Set1 50% Set 2 75% Set3 100-50% (reduction set) and 2 warm-up-Sets(50+75%) and Set 3 100 to 50%(reduction set) ,expect the name? You can name it like u want, but if its the same, its the same

I like to combine these techniques and switch it up.

I've been training with HIT for a while now and the gains have been better than ever before. No more injuries either, and I spend only up to an hour training. The only thing I have to do is cycle it with light weights for a couple of weeks so as not to over-tax the nervous system. Honestly, I'd never go back to high volume training.

Hell yeah! One of my favourite bodybuilders (I am a Hit follower)

I saw an interview with Dorian on how he trained with Mike once and Dorian said that’s not enough .

The most insane pump ever!! Less Wt. and super slow cadence means you tremble! Add forced reps, rest pause and negatives for one set and you will be out of breath!!!!

Nice old school

I dont think pain of the continued reps is failure. I have noticed amazing gains with singles done to failure. So an example is that if I do reverse barbell wrist curls to failure say with 40 lbs I normally fail at 15 reps or so. If I take the same weight and do singles with it, with about 10 second pauses between reps I can get around 60 or more. I think the muscle is nowhere near taxed if we train it using failure as a guide. Failure just means the pain becomes too great. I have noticed visible progress in muscle size in just days by doing this. I think failure is just the CNS shutting you down in hopes you will pause so that the body can serve you better. I mean we dont run on one leg, they alternate, thus we can walk many miles. Hop on one leg and you will be lucky to get 50 meters. Try this guys with a bodypart like forearms, easy to experiment with as you will be able to walk the next day etc. Even squatting, the lower back blows out first on failure, not the legs, so high rep sets of singles will give you the numbers, singles with 315 for a total of 50, beats the hell out of a set of barely 8 to failure. The 8 reps to failure will crush your CNS, but singles with same weight for a far higher number leaves a dude feeling good, quads will be numb, but your CNS will be still in good shape.

only benefot from more volume training is miyostatin levels but you can counter it by, myostatin lowering excersises and diet

So do you use a not so much heavy weight and do a set until you carnt anymore?

There's also some research out there that says you should train the muscle every 72 hours

After 35 yrs training I find that a little more volume at 90% failure produces same results with less injury

OK no more guessing. I'm gonna try both and see what works best for me

I would say HIT training is awsome bust has a fatal flaw. I personally have been training with HIT for almost a year and I have gotten stronger prity consistently every week. I dont think 1-2 sets per muscle is ideal for everyone and for every muscle. Everyone should find the set number for each muscle where they can grow and recover reliabley.

It works great. Got the best gains and strength from 1 set to failure, i am a natty

Brother just forgot about the two primary drivers of the growth machinary! 1. Mechanical tension & 2. Metabolic stress

12 reps with 315 on the bench is not a warm up set and counts Wether Mike Mencer or Dorian Yates know it or not and these guys were handling weights that only need to be lifted once a week

Hey Paris .. where is that modified HIT program you mentioned at end of video. I checked your page but not there

Really random question, but could you make a video on how to the physique of Minos prime, he’s my favorite fictional character and I would love to see myself in that shape, thanks for reading this :)

Good job covering the HIT system! 👌💪

Love you bro❤❤❤❤you are just awesone❤

The reason going to failure doesn't work is most people say they go to failure and don't trully go to failure, and to trully get to 100% failure and to not get hurt is why they use machines. machines mean no need to have a spotter or someone to help you go to failure and beyond failure.

Make a video about Steve Reeves

Question.... How exactly Mike Mentzer truly trained? Im still confused or perhaps, im so haed to the Bro Split. Every single set is to failure?

Dear gentlemen aka guys you better realize that there isn't a training method for everyone so try the fitness approach that'll work best for you

HEAVY DUTY

Arthur jones taught mike master

it is not the same if you leave 3 reps in reserve on a set of 12-15 reps than leave 3 reps in reserve on set of 5-8 reps. that should be measured on a porcentaje of your total energy available in that time by your body. since your mind likes to tell you to stop whenever you are working hard, how can we ensure that we are getting the equivalent of leaving 3 reps in reserve in effort, on every set, on every excersice, every day, no matter the amount of volume of the set, no matter the numbers of sets… is simple to difficult. just go to positive failure and you will be growing.

There's a nautilus machine for abdomen in "The Gym" I like the most, because that machine 😂. Best machine ever for abdomen 👌

Mentzers training method is superior especially for men over 30. If your between 18 and 25 your body can make huge gains even through overtraining and volume due to naturally higher testosterone levels and higher recoverability. 4 days between workouts is optimal everytime you lift weights you dig a hole so to speak during the days off your body fills the hole and then after the hole is filled it builds new muscle fibers on top of that hole that was filled. Creatine is a must and carbs are essential if you want to maximize muscle growth in the most effective way

You forgot the reason it’s to all out failure because it’s only 1 set

so there is no warm up ?

So are saying you need to do like chest and triceps 2 days a week

I've been going to the gym for past 6 months, going 6 days per week to gym. Now I think about doing hit can anyone give some advice like is it effective my trainer said its total bs and it's not effective can someone give some advice

How about training for women at home? any ideas?

Casey was 1000% on steroids, but this system does work. Most of the weight gain water and carbs.

"the legendary Colorado experiment"... 🤣🤣 hard to take anything in this video seriously after that opening statement