High-Intensity Training the Mike Mentzer Way
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SportsTranscript
00:00I've received many requests for a detailed explanation of Mike's ideal routine.
00:07While working with Mike on his final book, High Intensity Training, The Mike Mentzer Way,
00:13we devoted an entire chapter to it.
00:17So I'm going to draw from it for the following presentation.
00:22Mike taught that while the principles of productive exercise are universal
00:28and apply to all human beings,
00:31each of us must work out the practical application of how much volume and frequency
00:36we can employ for best results.
00:39In other words, we need to create our own training routines.
00:44While there's no need for me to go into the principles that underpin Mike's approach to training,
00:51as there are more than enough videos on this channel for the viewer to learn this directly from Mike himself,
00:57I will touch on some of them after presenting the recommended workout program.
01:04The routine that follows is radically different from the type you may be accustomed to reading about elsewhere online.
01:11The first thing that will strike you about it is that it is very brief.
01:15The second thing is that, compared to most bodybuilding programs,
01:21the workouts are performed very infrequently.
01:24However, this is as it must be, as it is very demanding,
01:29but this is also what makes it so productive.
01:32This high degree of difficulty necessitates that the workouts be brief and performed infrequently.
01:38The following workouts are to be performed with two days of rest in between each one.
01:47That is, you will be working out every third day.
01:52After a brief warm-up, which I will discuss after presenting the workouts,
01:57you will perform but one set to failure of each of the exercises indicated.
02:02The first workout is chest and back.
02:08Training chest first, you will start with the pec deck exercise.
02:14If you don't have access to a pec deck machine,
02:17you can use either cable crossovers or flat bench dumbbell flies.
02:24According to Mike, to utilize the pec deck,
02:27sit down inside the machine and position your lower arms perpendicular to the floor
02:33with your forearms flat against the movement pads.
02:38Push evenly against both pads at once,
02:42ending the rep when the movement arms meet in the middle.
02:46Pause in the contracted position,
02:49then perform the negative part of the movement under full muscular control.
02:54Perform one set of six to ten repetitions until failure.
03:01If you are using dumbbell flies as the isolation exercise for the pecs,
03:06here is Mike's recommendation.
03:09With the dumbbells together over the face,
03:12lower them to the sides with the elbows pulled back and out to the sides.
03:17Lower to a position just below the plane of the torso and no further,
03:22or you might injure your shoulder.
03:25Keeping the angle in the elbows consistent throughout the raising of the weight back to the top
03:30will stress the pecs,
03:32preserve the tricep strength,
03:34and reduce strain on the connective tissue in the crook of the elbow.
03:39It doesn't matter if the weights touch at the top,
03:42since at that point,
03:44there is no resistance to fight against anyway.
03:46Move immediately upon completion of one set of six to ten repetitions in this exercise
03:53to the point of muscular failure to the next exercise.
03:58Incline Press
03:59This is the compound exercise that will call into play the fresh strength of the triceps
04:06to aid in working the pecs,
04:08which were pre-fatigued by the flies.
04:12Since the pecs will be exhausted from the flies,
04:15you won't be able to use as much weight in this exercise as usual.
04:20With a shoulder-width grip,
04:22lower the bar to the neck slowly,
04:24with the elbows pointed directly out to the side.
04:27It is the position of the elbows more than the hand spacing
04:32that places the greatest stress on the pecs.
04:36A common training mistake is to do this exercise with a wide hand spacing
04:40with the idea that this stretches the pecs more.
04:44Actually, just the opposite is true.
04:47A closer hand spacing causes the pecs to stretch
04:50and work over a greater range of motion.
04:53As proof, witness how little the humerus, or upper arm,
04:58which is the insertion point for the pecs,
05:01moves in a wide-grip incline or regular bench press.
05:06Since the function of the pecs is to bring the upper arm
05:09into and across the midline of the torso,
05:12the elbows must be held out to the sides
05:15so the pecs can perform their function in this exercise.
05:19Perform one set of one to three repetitions until failure.
05:27Next, we move on to training the back
05:29using one set of close-grip palms-up pull-downs.
05:34The underhand grip is used
05:37because it places the biceps into their strongest position.
05:41Most bodybuilders use the palms-down overhead grip
05:44that places the biceps in a weak position,
05:48limiting the degree to which you can work your back.
05:51Another mistake made by bodybuilders
05:54is using the wide grip in the pull-down
05:56and in chinning movements.
05:58Rather than stretch the lats,
06:01which is the logic behind using the wide grip,
06:04the wide grip actually reduces the stretch
06:07or the range of motion over which the lats contract.
06:11Place your upper arm up by your head
06:13and feel how much the lats are stretched
06:15and then lower it to the side
06:18as in a wide grip position
06:19and you'll see that the stretch is greatly diminished.
06:24Pull the bar from overhead
06:25into the chest around the nipple area,
06:28hold for a pause
06:29and return slowly to the top.
06:33Perform one set of six to ten repetitions
06:36until failure.
06:39The final exercise of the day is deadlifts.
06:43This is the most stressful exercise of the entire program
06:47along with squats
06:48for it involves the most muscles.
06:52The considerable stresses involved
06:54make the deadlift
06:55the most productive exercise of all.
06:59The best way to visualize
07:00the proper performance of the deadlift
07:02is to imagine it as a combination
07:04of a deep knee bend and toe touch.
07:07Start with the barbell rolled back
07:10flush against the shins
07:12then grasp it with a slightly wider
07:15than shoulder width grip.
07:17You can use a regular grip
07:19or if the weight is really heavy
07:21use an over-under grip
07:23in which one palm faces forward
07:25and the other backward
07:26for greater strength.
07:30Bend down in such a manner
07:31that your shoulders are higher
07:33than your hips or buttocks
07:35and most importantly
07:37keep your back flat
07:38and your head up.
07:41With arms perfectly straight
07:42and no jerking or pulling
07:44stand up with the bar
07:46until your body is perpendicular
07:47to the ground.
07:49There is no good reason
07:50to arch backwards at the top.
07:54Upon reaching the top
07:55pause briefly
07:56and lower under control
07:58to the floor
07:59in the same manner as you lifted
08:00back flat
08:02and head up.
08:03Once the barbell
08:06is on the floor
08:07re-assume the proper form
08:09reset psychologically
08:10take a deep breath
08:12and repeat.
08:14This exercise
08:15works every muscle
08:16on the back side
08:17of the body
08:18from the calves
08:19to the leg biceps
08:20the gluteus
08:21hips
08:22spinal erectors
08:23latissimus
08:24deltoids
08:25arms
08:25really
08:26every muscle
08:27of the body.
08:29Mike used to say
08:30quote
08:31if I could only choose
08:33one exercise
08:34it would be deadlifts
08:35close quote
08:36because
08:37again
08:38it is the most intense
08:39or demanding
08:40and therefore
08:41the most productive.
08:44It is very stimulating
08:46not just for the muscles
08:47but for all of the
08:48physiological subsystems
08:50including
08:50the cardiovascular system.
08:53Perform one set
08:54of five to eight reps
08:56until failure.
08:58After the workout
09:00you will take
09:01two days off
09:02and on the third day
09:03you will train
09:04your legs
09:05and abdominals.
09:07The first exercise
09:08for legs
09:09will be
09:09leg extensions
09:10on a leg extension machine.
09:13To perform
09:14this exercise
09:15sit firmly
09:16in the seat
09:16with your back
09:17against the pad.
09:19Position
09:19so that your
09:20lower legs
09:21hang freely
09:22with the back
09:23of the knees
09:23at the edge
09:24of the seat pad.
09:26Adjust the machine
09:27or your position
09:29so that the area
09:30just slightly above
09:32the front of the ankles
09:33makes contact
09:34with the pads
09:35of the movement arm.
09:37While grasping
09:38the handle slightly
09:39to stabilize yourself
09:40move against
09:41the ankle pads
09:42evenly
09:42and deliberately
09:44so that the lower legs
09:46move out and up
09:47until your knees
09:48are locked
09:49and you're in
09:49the straight-legged position.
09:52Pause for two seconds
09:54and then lower
09:55under control.
09:56This is the perfect exercise
09:58for isolating
09:59and working
10:00the quadriceps
10:01on the front
10:02of the thighs.
10:04Perform one set
10:05of 12 to 20 repetitions
10:07until failure.
10:11The leg extension
10:12is very valuable
10:13in that it focuses
10:15the stress
10:16almost entirely
10:16on the frontal thigh muscles.
10:18This isolation
10:19of those muscles
10:21is important
10:21because the strength
10:22of the adjacent muscle groups
10:24like adductors
10:25on the inside
10:26of the thighs
10:27and the buttocks
10:28is preserved
10:29for the second exercise
10:30to follow
10:31leg presses.
10:34When performing exercises
10:36such as leg presses
10:37or squats
10:38the weaker adjacent muscle groups
10:40such as the hips
10:41lower back
10:42or buttocks
10:43give out first.
10:45Doing the leg extensions
10:46first makes use
10:47of the pre-exhaust principle
10:49so that when you go
10:51immediately
10:52to the second exercise
10:53the leg presses
10:54the adjacent muscle groups
10:57will have a temporary
10:58strength advantage
10:59and the thigh muscles
11:01can go to a point
11:02of failure
11:02without the weaker
11:04adjacent muscles
11:05giving out first.
11:06The next exercise
11:11performed immediately
11:12after the leg extensions
11:13with zero rest
11:15is the leg press.
11:18Place your feet
11:19shoulder width
11:19or slightly wider
11:20than shoulder width
11:21on the footboard
11:22and point them out a bit.
11:25Your hips should be placed
11:26so you feel stable
11:27while bending your legs.
11:30Bend your legs
11:31lowering your thighs
11:33until they almost hit the chest
11:34but no lower.
11:36Going any lower
11:37will hyperextend
11:38the lower back muscles
11:40and make them prone to injury.
11:42This can and will happen
11:44with any deviation
11:45from strict controlled
11:47exercise performance.
11:49For safety
11:50particularly when the weights
11:52really start getting heavy
11:53you should fold your arms
11:55over your chest
11:56to prevent severe compression
11:57of the thorax
11:58when the weight descends.
12:00You can also keep your hands
12:02on your upper thighs
12:03throughout the movement
12:04so that if you lapse
12:05or lose control
12:07you can use the strength
12:08of your arms
12:09in getting the weight
12:10safely back
12:11to the starting position.
12:14Not only does this exercise
12:15work the quadriceps
12:16or frontal thighs
12:18it works the gracilis
12:19and semi-tendinosus
12:21on the inside of the upper leg
12:23and the back of the legs
12:25and the back of the legs
12:25the biceps femoris
12:26as well.
12:28Perform one set
12:29of 12 to 20 repetitions
12:31until failure.
12:32The only part of the legs
12:36left to work
12:37is the lower leg
12:38the calves
12:38or gastrocnemius.
12:41If training in a commercial gym
12:43use a standing calf machine
12:44if one is available.
12:47Step under the shoulder pads
12:48and place the balls of your feet
12:50onto the cross board
12:51which is several inches
12:52off the ground.
12:54With your body perfectly straight
12:56and knees absolutely locked
12:58raise up on the balls of your feet
13:00as high as you can go.
13:03This is important
13:04as it makes for a full
13:05high intensity contraction
13:07which is necessary
13:09for full stimulation
13:10of the muscle.
13:12Having achieved that position
13:14hold it for 2 to 3 seconds
13:16then lower under control.
13:19Perform one set
13:20of 12 to 20 repetitions
13:22until failure.
13:26Now on to the abdominals
13:28and the exercise
13:29you will be using
13:31will be sit-ups.
13:34Sit-ups can be done
13:35on any of the innumerable
13:37new machines available
13:38for abdominal training
13:40in most health clubs.
13:41At home
13:42they can be done
13:43on a sit-up board
13:44or on the floor
13:45with your feet held down
13:47by a spotter
13:48or by placing them
13:49under anything
13:50that will stabilize you.
13:54With regular sit-ups
13:56be sure to bend the knees
13:57to a 45 degree angle
13:59and keep your arms
14:00folded across your chest.
14:02Performing them
14:03in this manner
14:04will help remove
14:05unnecessary stress
14:07from the lower back.
14:09Having assumed
14:10the proper position
14:11sit up
14:12curl at the waist
14:13until your torso
14:15is just shy
14:16of being perpendicular
14:17to the floor
14:18with tension
14:19still on the abdominal muscles.
14:22When you can do
14:23more than 20 reps
14:24with your body weight
14:25hold a barbell plate
14:27in your folded arms
14:29at the chest
14:30so that you're only able
14:31to do 10 to 12 reps.
14:34Stay with that new weight
14:35until you can do 20.
14:38Unlike the other exercises
14:40where more weight
14:40can be handled
14:41increase the weight
14:43by only 5 pounds
14:44when the upper limit
14:45of the prescribed
14:46rep range
14:47has been reached.
14:49Increasing the weight
14:50by 10%
14:51will be impossible
14:52without special equipment
14:53or until you're handling
14:5550 pounds or more
14:56in this exercise.
15:01That is the workout.
15:04Now take 2 days off
15:06and return to the gym
15:07on day 3
15:08where you will be training
15:09shoulders and arms.
15:11You will begin
15:12with shoulders.
15:13The muscles
15:16that cap our shoulders
15:17derive their name
15:18deltoid
15:19from the fourth letter
15:21in the Greek alphabet
15:22delta.
15:24Our deltoids
15:24are comprised
15:25of three rather
15:26distinct portions
15:27the anterior
15:28lateral
15:29and posterior portions
15:31which
15:32taken together
15:33form a delta
15:34or triangular shape.
15:38Each of the three
15:39deltoid heads
15:40possesses a function.
15:41The frontal
15:43or anterior portion
15:44is designed
15:45to raise the arm
15:46to the front
15:46of the body
15:47upon contraction.
15:50The lateral
15:51or middle head
15:52lifts the arm
15:53to the side
15:54and away
15:55from the body
15:55while the posterior
15:58portion
15:58of the deltoid muscle
15:59pulls the arm
16:00behind the plane
16:01of the torso
16:02when it contracts.
16:06When aiming
16:07for complete
16:08and total development
16:09of the deltoid muscle
16:10all three heads
16:11must be made
16:12to perform
16:13their natural function
16:14of moving
16:14the upper arm
16:15in some direction
16:16away from the torso.
16:19Therefore
16:19we will have to
16:20perform different exercises
16:22in our deltoid workout
16:23if we wish
16:25for complete development.
16:27The exercises
16:28that we will have
16:29to concentrate on
16:30to get at all three heads
16:32will be raises
16:33of different sorts
16:34with the exception
16:35of the anterior portion
16:37of the delts
16:38which receives
16:39ample stimulation
16:40from the dumbbell fly
16:42incline press
16:43pre-exhaust training
16:44from workout one.
16:48The exercises
16:49in this workout
16:50are the standing
16:51lateral raise
16:52to hit the side
16:53or lateral head
16:54of the delt
16:55and the rear
16:56or bent over
16:57lateral raise
16:58for the posterior
16:59portion of the delt.
17:01The lateral raise
17:03is by far
17:03the best exercise
17:05for developing
17:05that important
17:07lateral head
17:07of the deltoid.
17:09While holding
17:10a dumbbell
17:11in each hand
17:12rest the dumbbells
17:13to the sides
17:14of your thighs
17:14palms
17:15facing your thighs.
17:17With a slight bend
17:18in the elbows
17:19raise them
17:20from that position
17:21until your arms
17:22are parallel
17:23to the ground.
17:25Don't raise them
17:25to the front
17:26but laterally
17:27directly up
17:28from the side
17:29of the body.
17:31This is the only
17:32delt exercise
17:32for which I might
17:34recommend a slightly
17:35looser style
17:36of performance
17:36than that described
17:38for most exercises.
17:40If you don't
17:41use a slight thrust
17:42in the beginning
17:43of this movement
17:43just to get
17:44the weight started
17:45you won't be able
17:46to employ a weight
17:47heavy enough
17:48to provide
17:49the necessary
17:50resistance in the top
17:51or contracted
17:52position of the exercise.
17:55Do not, however,
17:57use a weight
17:58that requires
17:59a ridiculously sloppy
18:00style.
18:02With only a very
18:03slight jerk
18:03keep the weight
18:04moving
18:05with the work
18:05of the muscles
18:06and hold it
18:07at shoulder level
18:08for a distinct pause.
18:11If you cannot
18:11hold it there
18:12remember
18:13you used momentum
18:14instead of muscle
18:15to perform the work.
18:18From the top
18:19lower slowly
18:20and feel the weight
18:21all the way
18:22back to the starting
18:23position.
18:24Perform one set
18:25of 6 to 10
18:26repetitions
18:27until failure.
18:28You can take
18:32a brief rest
18:33say 60 seconds
18:35and then proceed
18:36to the next
18:37deltoid exercise
18:38bend over
18:39dumbbell laterals.
18:41While bending
18:42over at the waist
18:43with a slight bend
18:44in the knees
18:45with the torso
18:46parallel to the floor
18:48raise the dumbbells
18:50until the arms
18:51move as far above
18:52the torso
18:53as possible.
18:54Pause
18:55and then lower
18:56under control.
18:58Do 6 to 10
18:59repetitions.
19:01That concludes
19:02the shoulder workout.
19:06From there
19:07we proceed
19:08to the biceps.
19:11As your biceps
19:12were worked
19:13quite thoroughly
19:13with the close grip
19:14underhand pulldowns
19:16in your chest
19:17and back workout
19:18you may wish
19:19to use this exercise
19:20again.
19:21If not
19:22then a regular
19:23barbell curl
19:24will suffice.
19:26It is easy
19:27to slip into
19:28a very loose style
19:29when doing
19:29the regular curl
19:30so be especially
19:32cautious here
19:33to perform
19:33your first 6 reps
19:35with no sudden
19:35jerk
19:36or cheat.
19:38Standing behind
19:39the barb
19:40bend down
19:40with your back
19:41straight
19:41and head up.
19:44Grasp the bar
19:45with a shoulder
19:45width grip
19:46and stand up.
19:48Without any
19:48sudden jerking
19:49yanking
19:50or thrusting
19:50to get the weight
19:51started
19:52curl the bar
19:53under strict
19:54control
19:55while keeping
19:56your elbows
19:57tucked in
19:58at the waist.
20:00Allow the arms
20:00to extend
20:01fully at the bottom
20:02and curl
20:03all the way
20:04to the contracted
20:04position
20:05where the bar
20:06touches the clavicles.
20:10Upon reaching
20:10the top
20:11pause only slightly
20:12and lower
20:13under control.
20:15You will notice
20:16that the hardest
20:16part of the curl
20:17is at the point
20:18when the forearms
20:19are in a position
20:20perfectly parallel
20:22to the floor.
20:23This is the only
20:24point in the range
20:25of motion
20:25where you have
20:26direct resistance
20:27because here
20:29you will be
20:29pulling straight up
20:30while the bar
20:31is being pulled
20:32straight down.
20:34It is important
20:34that you fight
20:35the weight
20:35through that point
20:36rather than
20:38lean back
20:38with the body
20:39as leverage
20:40to help.
20:42Perform one set
20:43of six to ten
20:44repetitions
20:45until failure.
20:49The majority
20:50of bodybuilders
20:51believe the only
20:52function of the biceps
20:53to be the flexion
20:54of the forearm
20:55that is
20:56bringing the forearm
20:57from an extended
20:58position
20:59to a flexed one
21:00closer to the upper arm.
21:02This is actually
21:03the secondary function
21:04of the biceps.
21:06Its primary function
21:07is to supinate the hand
21:09or turn the palm up.
21:13Before the biceps
21:14can fulfill
21:15its secondary function
21:16of flexing the forearm,
21:18its primary function
21:19of supinating the hand
21:20must be fulfilled first.
21:23What this means
21:24for the bodybuilder
21:25is that the palms
21:26must be facing
21:27directly up
21:28when performing
21:29biceps work.
21:31In order to achieve
21:32this position,
21:32a straight barbell
21:33or dumbbell
21:34must be employed.
21:36The easy curl
21:37or cambered bar
21:38which so many
21:39bodybuilders use
21:40is actually
21:41counterproductive
21:42in working the biceps
21:43as it causes
21:45the hands
21:46to be placed away
21:47from the supine
21:48towards a prone position.
21:50Always use
21:50a palms up grip
21:51then
21:52when working
21:52the biceps
21:53and perform
21:54the exercise
21:55through a full
21:56range of motion
21:57from full extension
21:58to full contraction.
22:00These two bits
22:01of information
22:02are vital
22:03if you want
22:04to get the most
22:04from your biceps training.
22:06Now we move
22:08on to the triceps.
22:10The primary function
22:11of the triceps
22:12is to extend
22:13the forearm
22:14and its secondary
22:15function
22:15is to bring
22:16the upper arm
22:17into the body
22:18having fulfilled
22:19its primary function.
22:21There are very few
22:22ways of working
22:23both functions
22:24of the triceps
22:25with conventional
22:26equipment.
22:27The best two
22:28exercises for doing
22:29that are the
22:30triceps press down
22:31on the lat machine
22:32and the dip
22:33between parallel
22:34arms.
22:36These two exercises
22:37will be focused
22:38on here
22:38and should be
22:40included
22:40in all arm
22:41routines.
22:43It would be
22:44possible to
22:44stimulate 100%
22:46of the biceps
22:47and triceps
22:48bulk
22:48or any muscles
22:49entire bulk
22:50if we would
22:51exercise them
22:52with direct
22:53resistance
22:53over their
22:54full range
22:55of motion.
22:56We would need
22:57to employ
22:58exercise
22:59in other words
23:00that provided
23:00resistance
23:01for both
23:02functions
23:02of the muscle.
23:04Since there
23:05is no conventional
23:05exercise equipment
23:06that will do
23:07that,
23:08we must employ
23:09two exercises
23:10designed to work
23:11each of the
23:12tricep muscles
23:12various functions.
23:15The first
23:15tricep exercise
23:16is triceps
23:17press downs.
23:19Since this
23:20exercise causes
23:21you to extend
23:22the forearms
23:23with the upper
23:24arms already
23:24held into the
23:25body,
23:26you work the
23:27two functions
23:28of the triceps
23:29mentioned earlier.
23:30This double
23:31barreled action
23:32is very important
23:33in working
23:33all three heads
23:34of the triceps.
23:36With a machine
23:37similar to the
23:38lat pull-down,
23:39grasp the bar
23:40in front of you
23:41with a close grip
23:42hands 8 inches
23:43apart
23:44with your elbows
23:45tucked in at the
23:46sides of your
23:46waist.
23:48There should be
23:48no traveling
23:49of the upper arms
23:50away from the
23:51tucked at the
23:52waist stable
23:52position
23:53or the pectorals
23:55and latissimus
23:56dorsi
23:57will come into
23:58play.
23:58Extend the
24:00bar downwards
24:01with the body
24:01held straight
24:02up so the
24:03body leverage
24:04does not aid
24:05in the movement.
24:07Lock the
24:07elbows firmly
24:08at the bottom
24:09and pause
24:10momentarily
24:10before allowing
24:11the bar to
24:12return slowly
24:13to the extended
24:14position.
24:16Perform 6 to 10
24:17repetitions until
24:18failure and then
24:19immediately perform
24:21the next exercise.
24:23Dips
24:23Veteran
24:25trainees think
24:26of dips as
24:26the upper
24:27body squat.
24:29Mike often
24:29said that it
24:30is so productive
24:31that if he had
24:32to choose one
24:33exercise for the
24:33upper body,
24:34it would be
24:35dips.
24:36Observe the
24:37gymnasts who
24:38specialize on the
24:39parallel bars.
24:40They possess
24:40pectorals,
24:41deltoids,
24:42and triceps
24:42similar in
24:43development to
24:44that of a
24:44bodybuilder's.
24:46This exercise
24:47will be utilized
24:48in the development
24:49of the triceps
24:50in much the
24:51same way that
24:51incline presses
24:52were used for
24:53the pectorals.
24:55After carrying a
24:56set of press
24:56downs to a
24:57point of
24:57momentary failure,
24:59a set of dips
25:00will follow
25:00immediately so
25:02that we can
25:02call upon the
25:03strength of the
25:04pectorals and
25:05frontal deltoids
25:06to aid the
25:07triceps in
25:07continuing to
25:08contract even
25:09though they are
25:10fatigued from
25:11the initial
25:11isolation exercise.
25:14The rest
25:15between the two
25:15exercises must be
25:17literally zero
25:18lest the triceps
25:19recover their
25:20strength and
25:21render the
25:22principle of
25:22pre-fatigue
25:23inoperative.
25:26Dips performed
25:26for the triceps
25:27should be done
25:28with the elbows
25:29held in close
25:30to the body
25:30and the legs
25:32held slightly
25:32back away
25:33from the body
25:34so that you
25:35are tipped
25:35forward.
25:37As with all
25:38exercise,
25:39perform the
25:39dips in a
25:40slow and
25:40deliberate manner
25:41going all the
25:42way down at
25:43the bottom
25:43and locking
25:45the elbows
25:45at the top.
25:47Perform one
25:48set of three
25:49to five
25:49repetitions
25:50until failure.
25:53That concludes
25:55this workout.
25:56Now take two
25:57days off
25:58and return to
25:59the gym on
25:59day three
26:00where you will
26:01work legs
26:02and abs
26:03again.
26:04The only
26:04difference between
26:05these two
26:05workouts is that
26:07in this leg
26:08workout the
26:08leg press
26:09exercise will be
26:10substituted with
26:11squats.
26:13Here is how
26:14Mike recommended
26:15you perform
26:16squats.
26:16place the
26:18bar on the
26:18upper back
26:19below the
26:20nape of
26:20the neck
26:20across the
26:22trapezius.
26:23With feet
26:24slightly wider
26:25than shoulder
26:26width and
26:26angled outward
26:27descend in a
26:28deep knee
26:29bend fashion
26:30with your
26:30back flat
26:31and head up
26:32until the
26:33thighs are
26:34parallel to
26:34the ground
26:35and no
26:36lower.
26:38Then
26:39immediately
26:40without any
26:40bouncing
26:41begin a
26:41controlled
26:42ascent to
26:43the top
26:43straight legged
26:44position.
26:46Once you've
26:46reached the
26:47top pause
26:48only long
26:49enough to
26:49take a
26:49deep breath
26:50and repeat.
26:52This works
26:53all of the
26:54thigh muscles
26:55together though
26:56primarily the
26:57frontal quad
26:58muscles and
26:59as you'll
26:59discover serves
27:00to greatly
27:01stimulate the
27:02cardiovascular
27:02system.
27:04However do
27:05not drop
27:05rapidly into
27:06a rock bottom
27:07position where
27:08your buttocks
27:09are almost
27:09touching the
27:10ground and
27:11then bounce
27:11back up.
27:13Such a loose
27:14style of
27:14performance is
27:15a surefire
27:16prescription for
27:17injury.
27:18Remember this
27:19is high
27:20intensity low
27:21force exercise
27:22the ideal
27:23safest exercise
27:25possible when
27:26done correctly.
27:28As the
27:29squats involve
27:30the use of
27:31much heavier
27:31weights and
27:32can be dangerous
27:33to the lower
27:34back if proper
27:35caution isn't
27:36exercised it is
27:37best to choose
27:38a weight that
27:39allows approximately
27:4012 to 20
27:41repetitions and
27:42stop at the
27:43point of
27:43positive failure
27:44rather than
27:46go on to
27:46total failure
27:47with forced
27:48and negative
27:48repetitions.
27:50Also the
27:51use of a
27:52power rack for
27:53strong safety
27:53pins or a
27:55special machine
27:55with safety
27:56catches such as
27:57a Smith
27:57machine is
27:58advised.
28:00Once you
28:01complete this
28:02workout take
28:03two days off
28:04and return to
28:05the gym on
28:06day three and
28:07repeat the
28:07workout cycle
28:08again starting
28:10with chest
28:10and back.
28:12That explains
28:13the workouts.
28:14Now let's
28:15move on to
28:15some additional
28:17elements.
28:19Warming up.
28:21Make sure
28:21that you spend
28:22some time
28:22warming the
28:23muscles to
28:24be worked.
28:24However it
28:25is not
28:26necessary to
28:26stretch the
28:27muscles,
28:28perform aerobic
28:28work or engage
28:30in any more
28:30exercise than is
28:31minimally required
28:33to limber up
28:33and increase
28:34the blood flow
28:35to the specific
28:36muscles you're
28:37working that
28:37day.
28:39Using the
28:40deadlift as
28:40an example,
28:42if you're able
28:42to handle
28:43165 pounds
28:44for 7 reps
28:45on your
28:46working set
28:46start your
28:47warm up with
28:48115 pounds
28:49for 7 to
28:5010 easy reps
28:51to get the
28:52blood flowing
28:53into the
28:53area and
28:54then one more
28:55set with
28:55145 pounds
28:57for 2 or
28:583 reps to
28:59mentally prepare
29:00you for the
29:00heavier set
29:01to follow.
29:03Where pre-exhaust
29:05cycles are
29:05listed,
29:06start the
29:06warm up
29:07with the
29:07second exercise.
29:09For example,
29:10warm up with
29:10leg presses in
29:11the case of
29:12the leg extension
29:13leg press
29:14pre-exhaustion
29:15cycle.
29:16This will
29:17ensure that
29:18you'll have
29:18warmed up
29:19all the
29:19necessary muscles
29:20including the
29:21quadriceps for
29:22the leg
29:22extensions and
29:24enable you to
29:24preset the
29:25leg press
29:25weight.
29:27If you don't
29:27warm up with
29:28leg presses,
29:29which works
29:29multiple muscles
29:30simultaneously,
29:32and instead
29:32start with the
29:33leg extension,
29:34your auxiliary
29:35muscles will
29:35be cold and
29:36the weight
29:37won't be
29:37preset,
29:38making it
29:39difficult to
29:39move with
29:40no rest
29:40directly to
29:41the leg
29:42press station.
29:43Warm up
29:44needs will
29:44vary among
29:45individuals
29:46according to
29:46age,
29:47existing
29:48condition,
29:48and of
29:49course,
29:49the temperature
29:50of the
29:50gym you
29:51work out
29:51in.
29:52Keep in
29:53mind too
29:53that the
29:54first few
29:54reps of
29:55this high
29:55intensity
29:56low force
29:56program serve
29:57as a further
29:58warm up.
30:00The guiding
30:01principle here
30:01is
30:02perform the
30:03minimal amount
30:04of exercise
30:05required to
30:06achieve an
30:06actual warm
30:07up.
30:08But now that
30:09you have the
30:10program,
30:11there's something
30:11else you need
30:12to know.
30:13As you grow
30:14stronger over
30:15time,
30:16the stresses
30:16you will be
30:17exposed to
30:18will grow
30:19progressively
30:20greater too.
30:21If something
30:22isn't done to
30:23compensate for
30:24the increasing
30:24stresses,
30:26those stresses
30:27will eventually
30:27reach a critical
30:28point and will
30:30constitute
30:30overtraining.
30:32The first
30:33symptom of
30:34overtraining
30:34will be a
30:35slowdown in
30:36your progress.
30:37And if you
30:38continue with
30:39the same
30:39volume and
30:40frequency
30:40protocol,
30:42there will
30:42ultimately be
30:43a complete
30:44cessation of
30:44progress.
30:46This is known
30:47to athletes as
30:48a sticking
30:48point.
30:50Compensating
30:50for the
30:51increasing
30:51stresses is
30:52rather simple.
30:54At the first
30:55sign of a
30:55slowdown in
30:56progress,
30:57cease training
30:58entirely for
30:59two weeks
30:59so your
31:00body has
31:00a chance
31:01to fully
31:02restore its
31:02recovery
31:03ability.
31:05Upon
31:05resumption of
31:06training,
31:06add an
31:07extra day
31:07or two of
31:08rest between
31:09workouts.
31:10Substitute
31:11less demanding
31:12exercises and
31:13or periodically
31:15eliminate an
31:16exercise from
31:16your training
31:17sessions.
31:18For example,
31:20every second
31:21or third
31:21workout for
31:22the chest
31:22and back,
31:24eliminate the
31:24deadlifts and
31:25perform the
31:26less demanding
31:27shrugs.
31:28On
31:29shoulder and
31:29arm day,
31:30drop the
31:30dips periodically
31:32and just do
31:32the triceps
31:33press downs.
31:35And on
31:35leg day,
31:36drop the
31:37leg extensions
31:38and just do
31:39the leg
31:39presses,
31:40calf raises
31:40and sit
31:41ups.
31:43While you
31:43may be tempted
31:44to say that
31:45a one set
31:45decrease may
31:46not be much,
31:48consider that
31:48there are
31:49relatively few
31:50exercises in
31:51the program
31:51to begin with,
31:53so one less
31:54set will
31:54represent a
31:55significant
31:56percentage
31:56decrease.
32:01Individual
32:02exercise stress
32:03tolerance is a
32:04genetically
32:05mediated trait,
32:06and like all
32:07such traits,
32:08it is expressed
32:09across a broad
32:10continuum.
32:11Those with
32:12greater innate
32:13adaptability can
32:14train more than
32:15those with less.
32:17Your best friend
32:18will be your
32:18progress chart.
32:20Lack of progress
32:21is almost never
32:22due to too
32:23little exercise,
32:24but too much.
32:25If progress
32:27is not immediate
32:27after a reduction
32:29of training
32:29frequency,
32:30take a two
32:31to three week
32:32layoff,
32:33and then resume
32:34training with
32:34even lesser
32:35frequency.
32:37During periods
32:38of physical
32:38change or
32:39progress,
32:40your training
32:41requirements must
32:42change.
32:43Case in point,
32:44Mike had a
32:45number of
32:45personal training
32:46clients who
32:47were training
32:47only once every
32:4810 to 14
32:49days.
32:50Now let's
32:53examine some
32:53of Mike's
32:54reasons that
32:55led to the
32:55formulation of
32:56this routine.
32:58First, why
32:59only one set
33:00per exercise?
33:03Simply because
33:04one set is
33:04being established
33:05as being
33:06sufficient to
33:07stimulate muscle
33:08growth.
33:08It's like
33:09when you
33:10throw the
33:10switch to
33:11turn on a
33:12light.
33:13Once you've
33:13thrown the
33:14switch, you're
33:15confident that
33:16the electrical
33:17mechanism is in
33:18motion.
33:19You don't stand
33:20there all day
33:20flipping the
33:21switch up and
33:22down, do you?
33:23Moreover, each
33:24additional set
33:25represents an
33:26additional energy
33:27expenditure to
33:28recover from.
33:29The more sets
33:30you perform, the
33:31longer it takes
33:32to recover.
33:34Precision was a
33:35big thing with
33:35Mike, who
33:36believed in doing
33:37the precise
33:38amount of
33:38exercise necessary
33:39to do the
33:40job, as any
33:41more than that
33:42was unnecessary
33:43and represented
33:44needless time
33:46spent in the
33:46gym.
33:48Second, why
33:50less reps on
33:51the incline
33:51press and dips?
33:53The incline
33:54press and dips
33:56are part of a
33:56pre-exhaustion
33:57cycle in which
33:58you are attempting
33:59to overcome the
34:00weak links of
34:01smaller muscle
34:02groups in
34:02targeting larger
34:03muscle groups.
34:05For example,
34:06the pectoral
34:07muscles are
34:08bigger and
34:09stronger than
34:09the triceps, but
34:11since the
34:11triceps are
34:12involved in
34:13most chest
34:13exercises, such
34:14as the bench
34:15press, dips, and
34:16incline press, if
34:18you perform an
34:19isolation exercise
34:20first, such as
34:21a pec deck or
34:22dumbbell flies, and
34:24follow up
34:25immediately with a
34:26compound exercise,
34:27such as incline
34:28presses, the
34:30triceps, being
34:31fresh and
34:31untapped, will
34:33allow you to
34:34squeeze out a
34:34few extra
34:35contractions from
34:36the pectoral
34:37muscles, recruiting
34:38and stimulating
34:39more of the
34:40pectoral muscles
34:41than you would
34:41otherwise be
34:42able to do if
34:44you had just
34:44used the compound
34:45exercise on its
34:46own, or for
34:48that matter, the
34:48isolation exercise
34:49on its own.
34:52Consequently, rather
34:53than using a
34:54lighter weight and
34:55recycling through
34:56the fibers you
34:57have already
34:57recruited and
34:58stimulated until
35:00you get to the
35:00final few reps,
35:02performing the
35:03exercise with a
35:04heavier weight
35:05after exhausting
35:06the pectorals with
35:07the pec deck, is
35:09almost the
35:09equivalent of
35:10doing a couple
35:11of forced
35:11repetitions, and
35:13fewer reps are
35:14therefore required.
35:17Consider it a
35:17form of clean-up
35:18set, where you
35:20are ensuring that
35:21you have hit as
35:21many chest muscle
35:22fibers as possible.
35:25Third, why work
35:27out once every
35:28three days?
35:30This was a
35:31starting frequency
35:32that Mike found
35:33to be good for
35:33beginners, who
35:35have not yet
35:35developed the
35:36strength to
35:36drain their
35:37energy systems as
35:38thoroughly as
35:39they will when
35:40they are stronger.
35:42However, as you
35:43grow stronger, you
35:44will in effect be
35:45digging a deeper
35:46hole into your
35:48energy reserves, and
35:49the deeper the
35:50hole, the longer
35:51it takes to
35:52refill it.
35:53This is why you
35:54will need to add
35:55rest days in
35:56between workouts as
35:57you get stronger.
35:58I recall asking
36:00him when he was
36:01finishing up the
36:02writing for
36:02Heavy Duty One, if
36:04he was going to
36:05include a specific
36:06workout for
36:06everyone, based
36:08upon what he had
36:09learned from
36:09training hundreds of
36:10clients.
36:12He replied that
36:13I can't issue a
36:14short-fire prescription
36:15for everybody.
36:17The general theory,
36:18again, advanced by
36:19Jones, is valid.
36:21The practical
36:21application will
36:23vary because of
36:25this great range
36:27of variation that
36:28exists among
36:29individuals with
36:30regard to individual
36:32tolerance of
36:33exercise.
36:34I have a 44-year-old
36:36client, for instance,
36:37John, that
36:38understands the
36:40theory, but he
36:41still wants to work
36:42out every day.
36:43After talking to
36:44him, John, I was
36:45blue in the face, and
36:45he said, I want to
36:46train anyway.
36:47I said, okay, I'll
36:48take your money if
36:49you want me to be in
36:49the gym with you.
36:50Yeah.
36:51He trains every day
36:52and he still makes
36:53progress.
36:53On the other
36:55hand, I had a young
36:56kid who's 21.
36:58You would think he'd
36:58have perhaps a
36:59stronger constitution.
37:02I had him down to
37:03three, at the most,
37:06four sets per workout
37:08every four fucking
37:09days, and he was
37:10still overtraining.
37:13You know, just as
37:14people vary enormously
37:16with regards to
37:17height and weight
37:19and intelligence and
37:20every other genetic
37:21trait, I'm beginning
37:23to see how widely
37:24people vary in
37:26regards to
37:27recovery ability.
37:29Some people just
37:30cannot tolerate
37:31exercise more than
37:33once every several,
37:35maybe even ten days.
37:38Training to grow.
37:42Intensity versus
37:43volume, or training
37:44for hypertrophy versus
37:46training for endurance.
37:49In exercise, there is
37:50a continuum with
37:51endurance at one side
37:52and strength and
37:53size at the other.
37:55These are two
37:56distinct results from
37:57training that can be
37:58produced, and each
38:00requires a specific way
38:01to train.
38:02training.
38:03When you're doing
38:04specifically high-intensity
38:05training, you're
38:07training specifically
38:08for muscular mass.
38:10You can train
38:11specifically for muscular
38:12mass or specifically
38:13for cardiovascular
38:14increase.
38:16This is where the term
38:17specificity of training
38:18comes in.
38:20If you want to train
38:21specifically for
38:21cardiovascular fitness,
38:24then you've got to do
38:25highly repetitive,
38:26low-intensity
38:27exercise.
38:27high-intensity
38:29training does not
38:30build the kind of
38:31cardiovascular fitness
38:32that low-intensity
38:34training does.
38:34You've got to train
38:35with low-intensity,
38:36highly repetitive
38:37activities, jogging,
38:39bicep,
38:39you will develop
38:43a certain amount
38:44as opposed to not
38:45doing any kind of
38:46activity.
38:47But it's not in the
38:48same order.
38:49It's really
38:49local training.
38:50You've got to train
38:51specifically for one
38:52or the other.
38:53You can divide
38:54specificity.
38:56You train a little
38:56bit for building
38:57size and mass
39:00and a little bit
39:01for cardiovascular,
39:03but you won't
39:03improve as rapidly
39:04as if you've trained
39:06specifically for one
39:07or the other.
39:08In other words,
39:09you have a certain
39:10amount of adaptive
39:11ability.
39:13You can divide it
39:14100% or give it
39:15100% towards
39:17developing mass
39:18or give it 100%
39:19towards developing
39:20cardiovascular fitness.
39:22Or you can divide
39:24in half.
39:24Give half of it
39:25to developing
39:26cardiovascular fitness
39:28and give it half
39:29to developing mass.
39:30But you won't
39:31improve as rapidly
39:32in either area
39:33by doing it that way.
39:35If you want to
39:36develop muscles
39:37as fast as you can,
39:39then train specifically
39:40for size and mass.
39:42If you want to
39:43develop cardiovascular
39:43fitness as fast
39:45as you can,
39:46train specifically
39:47for that,
39:48they'll divide it
39:49and improve.
39:49It's impossible
39:52to obtain
39:53a certain type
39:54of result
39:55when you're
39:56training in a fashion
39:57that stimulates
39:57the production
39:58of its opposite.
40:01As Mike defined
40:02the terms,
40:04anaerobic
40:04is high-intensity
40:06brief duration,
40:07like sprinting.
40:09The faster you run,
40:10the less distance
40:11you can run,
40:12that is,
40:13the briefer
40:13the activity must be.
40:15Aerobic is just
40:18the opposite.
40:20Low-intensity,
40:21long-duration,
40:22like marathon running.
40:24The less intensely
40:25or quickly you run,
40:27the more distance
40:28you can run,
40:29that is,
40:30the longer the activity
40:31can be carried on for.
40:33However,
40:34if you train
40:35for long periods,
40:37multiple exercises,
40:38multiple sets,
40:39multiple days per week,
40:40you are training
40:41for an endurance adaptation.
40:43If, by contrast,
40:46you train
40:46as intensely
40:47as you can,
40:49you will end up
40:49training for short periods,
40:51few exercises,
40:53low sets,
40:54only a few days a week,
40:56perhaps one or two,
40:57or,
40:57if your ability
40:58to tolerate
40:59intense exercise
41:00is higher than most,
41:01perhaps three days.
41:04The thing is,
41:05you don't know
41:06going into this enterprise
41:08where your tolerance level
41:09falls on the continuum,
41:11which is mediated
41:12by your genetics.
41:13To find out,
41:16Mike recommended
41:17that you keep
41:17a training logbook,
41:19which records
41:19your workout progress
41:21or lack thereof.
41:23If your weights
41:24and repetitions
41:25are increasing,
41:26then you know
41:26you are recovering
41:27and adapting
41:28to the training stress
41:29using whatever
41:30training volume
41:31and frequency
41:32you are presently
41:33employing.
41:34If you are not
41:35making progress
41:36in weights
41:37and reps,
41:38then you are allowing
41:39enough time
41:40for recovery,
41:41but not enough time
41:42for adaptation
41:43or growth.
41:45And if you are
41:46getting weaker,
41:47that is,
41:47your repetitions
41:48and weights
41:49are going down,
41:50then you are not
41:51allowing enough time
41:52to pass
41:53for recovery
41:53to take place.
41:55That's a snapshot
41:56of the process.
41:59In other videos
41:59on this channel,
42:01Mike goes into
42:01greater detail
42:02about this
42:03if you should wish
42:04to explore
42:05the matter further.
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