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Once you’ve reached the top of the lift, hold the weight for as long as you can. This is when you’ve reached muscle failure on the “positive” part of the lift-where your muscles are contracting and you’re going to the “top” of the movement. Lastly, Mentzer used a lot of negative reps. Once again, you want to go to complete failure, so repeat this 3 or 4 times when you think you’ve finished a set. Then, push out another rep, resting afterward if necessary.

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Once you’ve reached a point where you can’t bring the weight back up with a full contraction of your muscles, pause at the bottom of the lift until you’ve caught your breath. This goes on until you can’t even hold the weight for any longer. This is when a spotter helps you out-when you can’t lift the weight anymore on your own, the spotter is supposed to assist you until you can get 3 to 4 more reps out of your muscles. One of the ways he trained till failure was by using forced reps. This was exemplified in his massive biceps, which he would work on till failure for one hour each week, keeping constant tension on them. This concept of absolute failure played a lot into his training, as he advocated for completely destroying a muscle group before letting it recover for a few days. How heavy? You’re supposed to reach absolute failure in that number of reps. The 20-rep sets turned to sets with 6 to 9 reps instead, and the weights were made much heavier. Taking Arthur Jones’ form of high-intensity training, Mentzer ramped things up a notch. This training system was the basis of Dorian Yates’ training, making him a six-time Mr.

#Isolator fitness high protein rice how to

This led to the Heavy Duty training, which took Mentzer’s musings on fitness and health, and how to get muscle growth as quickly as possible. Once writing that “Man is an indivisible entity, an integrated unit of mind and body,” Mentzer was to many as much philosopher as he was bodybuilder.

Throughout the years, he studied physiology and kept up to date with the most recent publications. America with his revamped high-intensity training program. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding.įive years later in 1976, Mentzer would go on to win Mr.

Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. It’s definitely going to gas out your muscles and get you results, but it’s not for those looking to coast their way to a great physique. We’ve taken a closer look at the mind behind this training philosophy, and the things that led up to it. Even during the time, Mentzer’s thinking went against the grain, both in terms of his lifting and his diet. As the name would suggest, this routine isn’t for the light of heart.Ĭreated by Mike Mentzer (1951 – 2001)-as much philosopher as he was bodybuilder-the Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. One of the most intense training regimes out there for bodybuilding is known as the “Heavy Duty” method.