Customer Reviews

High-Intensity Training the Mike Mentzer Way

5 star:		(36)
4 star:		(14)
3 star:		(7)
2 star:		(8)
1 star:		(2)

 

 

I was first introduced to the concept of high intensity training by Mike's articles in Iron Man magazine in the early 90's. For the first time ever, I began to see consistent, noticable improvements on a workout to workout basis, initially gaining over 25 pounds of muscle over a period of only a few months. I eventually became certified as a personal trainer by the SuperSlow Exercise Guild, who also advocate a high intensity training (HIT) protocol similar to Mike's, the only major difference being the use of a slower rep cadence which provides for a lower risk of injuries. Having trained hundreds of clients using HIT since 1994, I can say with absolute confidence that it is by far the safest, most productive, and most time efficient way to train. Whatever is in second place is so far behind as to not even be in the running.

HIT is not, as some reviewers have erroneously stated, conducive to injuries, so long as the exercises are performed properly - that is, using strict form and a smooth, controlled speed of movement. Lift the weights slowly and under strict control, and reverse direction smoothly, rather than simply swinging, bouncing or throwing them up and then allowing them to drop the way most people do in the gym. It isn't the amount of weight that causes injuries, but the manner in which one attempts to lift it. HIT is perfectly safe if the exercises are performed properly. Mike addresses this issue in the book.

HIT does happen to be the "be all, end all" of exercise. There can only be one best, one most efficient, one most effective means of accomplishing a particular goal, and where exercise is concerned, this is it. The principles of productive exercise are the same for all of us, it is merely the specifics that must be adjusted for individual differences, which is accounted for in HIT theory, and in Mike's books. Even if another training method produced similar results, if it required you to spend a greater amount of time in the gym it could still not be considered equal, since the return on investment would be lower. For those who's social lives revolve around the gym or who are stuck in their ways, this may take some getting used to. Personally, I'd rather spend only as much time in the gym as necessary to get the best results. The purpose of exercise is to improve the quality of your life, and NOT to be the center of it.

Get in the gym, train hard, then get out and enjoy your life.

This is the most thorough of all of Mike's books. It covers all of the principles of his Heavy Duty high intensity training system in detail, and provides routines and explanations of the performance of various exercises. There is a section with information specifically written for the competitive bodybuilder on peaking, definition and posing. Mike also discusses his views on motivation in the gym, which I believe many will benefit from.

In 2002 I bought Arnold's bodybuilding book and within a few months I stopped gaining strength, and started experiencing back pain. My doctor had me take an MRI, and after multiple visits to chiropractor I stopped power lifting (clean and press most likely culprit for back problems).

I then read everything I could get my hands on about how muscles worked and grew in size. Everything pointed to intensity of training as the key. I read "Maximize Your Training" edited by Matt Brzycki cover to cover (extensive references to why HIT works). I poured over research references almost every evening for 2 months (I'm a chemical researcher, so I know how to access references)

Everything kept leading back to Mike Mentzer, not necessarily as the originator of HIT, but as the person most-respected and least `connected.' Like me, he looked at the research and modified his approach as he learned. He trained others and kept careful notes as to the response of his clients.

High-Intensity Training is both a testament to Mike's personality, and a testament to the absolute scientific facts behind the training methods. I have been able to find multiple independent references to all of the principles presented in the book, and, just between you, me, and everyone else, IT WORKS!

My girlfriend stopped working out with me because, "She was starting to look muscular." Yes, `Girls Guide' it works with women too.

I understand why Mike included all the `extraneous' chapters covering philosophy and his seven principles. I get funny looks at the club when I work out, and have had several people attempt to "help me." To explain why I do what I do, I need to draw on his `Identity' and `Intensity' principles. I have lost weight every week, and gained strength every workout since reading Mike and John's book.

The book has a few shortcomings, which are easily addressed.

1- No references to scientific studies. Answer- Buy "Maximize Your Training" edited by Matt Brzycki. Go to [website] or other websites
2- Not enough explanation for exercises. Answer- Buy "The Insider's Tell-All Handbook On Weight-Training Technique" by Stuart McRobert
3- Not enough variety for a life-long pursuit. Answer- Do your own research continually as HIT is still in its infancy. This booker is a primer and autobiography, meant to inspire as much as inform.

(As strictly a primer of bodybuilding science, 5 stars. As a book for the average gym-goer: 4 stars.) If I could give every bodybuilder one book, THIS would be it. There is so much confusion in the sport that Mentzer's message has been drowned out by myth, rumor, scepticism, and outright lies. His message is simple: it takes MUCH less time and complexity to reach your muscular potential than previously thought. Through Mentzer's careful logic and sound principles, not only does the reader get a workout that works, but also the principles of bodybuilding that can be used for the rest of a career. With these, one can constantly see how and why a program works and how it can be improved.

For HARDCORE bodybuilders who have hit plateaus: Don't waste another day; read this book. You will be on your way again in a few workouts. Especialy if you are NATURAL, it is likely you will improve with this program better than any other.

For WOMEN: unless you want serious muscles, don't buy this book.

For college STUDENTS (like me): get out of the crowded gym! Spend half an hour or less every 4 to 7 days and get better results. However, you may get suspicious looks from the regulars who believe you are not "devoted" enough. Look back with confidence, knowing that you have a true science and philosophy of transforming your body.

For those who DOUBT HIT's validity: try it. Time is money, so spend a little on this book and a lot less in the gym.

For those UNWILLING to give 100% effort when in the gym: Forget it. Keep up your volume method, and you will never have to face the intensty and dramatic results of this program.

I trained inconsistently for about 13 years from the age of 18 to the age of 31. I used the usual volume approach which is taught in the bodybuilding magazines and most of the bodybuilding books. At the age of 32 I finally decided to get serious about training. I found that I reached a plataeu after about 1 1/2 years of steady training in which I hardly missed a single workout. I was eating well and doing the things that the bodybuilding magazines teach (i.e. multiple sets per exercise, multiple exercises per bodypart, 60 to 90 seconds of rest between sets, ect.) yet my strength virtually ceased to make any progress. I was at a complete loss when I decided to look up Clarence Bass on the Internet. He is a well known bodybuilding author. He suggested Mike Mentzer and his training methods to all those seriously interested in making continued progress in bodybuilding. After trying Mike Mentzer's training methods for 6 months, I am convinced that this is the best way to train. I am now back on the road to continued gains in strength and muscular size. I would reccomend Dorian Yates also as a source of information (you can order his books thru this web site). Yates won 6 Mr. Olympia's using the Mike Mentzer high intensity system.

This is the only bodybuilding book you will ever need! As I read this book I decided to highlight the most interesting areas and at the end I had highlighted almost the entire book! I have read at least 1,000 pages on bodybuiding and nutrition and what I read out of Mike Mentzer's book was more interesting and factual than all the other books I have read. After reading this book I decided to give it my all and after only 5 months of training I had gained 1 1/8 inches on my arms, almost 1 inch on my forearms, 3 inches on my chest and back, 1 3/8 inches on my neck, a loss of 1/2 inch on my waist, a 1 3/4 inch gain on my upper and lower thighs, and a 3/4 inch gain on my calves. This is truly remarkable and I urge anyone who wants to gain a lot muscle quickly, give Heavy Duty a try; what do you have to lose?

[original review January 7th 2003]
For those who don't know, Mike Mentzer was someone who challenged the bodybuilding world. Instead of marathon sessions 6 days a week, he believed that training with (eg) 2, twenty minute sessions a week you would get better results.

For those that have his previous books, this does not really provide anything new. It is more of a repackaging of all his ideas into one easy to read format.

As he passed away a few days after the first drafts were complete, the co-author John Little (also known for his Bruce Lee books) turned this into part memorial. It is filled with a tonne of Mentzer pictures in various poses and lifting routines as well as information on the mans life.

An eye opening read for those that have never read his work before, and a good final summary for those that have.

***
[Added 2.5 years later - Nov 2005]

I look back at my review now and smile. A few points need to be added:

Mentzer did not actually use these methods himself when he was a competitive bodybuilder, yet all pictures shown are from his bodybuilding days. Thats clearly misleading to the people reading.

I've met a lot of people in person and on forums that like Mentzers writing, but they all say the same thing. After inital success with these methods, you begin to backslide badly, becoming very detrained. The same thing happened to me.
(it should be pointed out that not all HIT is the same. Mentzer advocated an EXTREME low volume)

A few stories have come out since, including one in the book 'The New HIT' that Mentzer may actually have been mentally unstable. I won't go over the stories here, you can check out the above mentioned book, use Google (and someone else even mentions some stories here in the reviews)

Mike's belief that there can be only ONE right answer, is based directly on his love of Ayn Rand and Objectivism. That entire philosophy is based on 'rational thought' and the idea that thinking rationally can only lead you to one correct answer. The problem when applying this to bodybuilding is as follows:
There is probably one correct answer for how EACH INDIVIDUAL should train, but since each individual is different (height, weight, age, leverages, muscle potential, body shape, etc...), giving the one answer for everyone does not work. You have to find the correct answer for that PARTICULAR person.
You have to be able to find the correct answer for yourself.

But Mentzer did find a niche (and some say defined himself) as being the man alone, preaching rational thought in a sea of irrational people, just like the characters out of Ayn Rands novels, Howard Roark (The Fountainhead) and John Galt (Atlas Shrugged).

Mentzer has become so popular (and will remain so) because of his personality and charisma, similar to a Bruce Lee or Kurt Cobain. Death creates legends and the saying goes, 'better to die than to fade away'.

Don't confuse people's attraction to his personality, with the effectiveness of his training methods.

High-intensity Training the Mike Mentzer Way, is an excellent overview of Mentzer's ideas and advice for weight trainers. Since it was completed after his death it also stands as a kind of memorial to him and his achievements.

It is best to think of the book as consisting of two parts. The first part is Mentzer laying out the underlying philosophical and scientific principles that form the backbone of his version of high intensity training. The second part is the practical end, from a discussion of the merits of free weights versus machines, to exercise descriptions, a basic and advanced routine, and even tips on how to prepare yourself mentally, the practical part is pretty comprehensive. To round off the book there is some advice from Mentzer on how to prepare for bodybuilding competitions.

Mentzer's writing style may not suit everybody, but the book contains some really good ideas and information. The main weakness with Mentzer's writing though, is that he was completely in thrall to a minor league philosopher called Ayn Rand, and this does affect the quality of his arguments leading to a kind of stilted and blunt approach that lacks finesse.

I recommend that you also search out a copy of Mentzer's 'Heavy Duty 2: Mind and Body' which is his best work on weight training, it covers everything from static contractions to finding the right routine for your recovery ability. Heavy Duty 2 is not perfect and also suffers from Mentzer's over fondness for Ayn Rand, but it contains the best of Mentzer's training knowledge and is therefore essential if you want to go down the high intensity path.

I suppose this is a review of HIT training as well as the book itself. I've read HD 1, HD 2 and HIT the MMW cover to cover several times. I've studied them. I've also read just about every article on arthurjonesexercise(dot)com. I've been lifting since age 14 and am now 41. I've given HIT a good solid try on 3 seperate ocassions. I've found that it simply does not work. It left me with a fried CNS and with smaller, weaker muscles. I've also never personally known anyone it's worked for. The whole idea is attractive and the theory is presented well in Mentzer's books but the overwhelming majority who have tried it have regressed. I think many people fall in love with the idea of HIT and want it to be true so they simply pretend it is even when they don't get results. They ignore the fact that most Olympic lifters, Powerlifters, bodybuilders and male gymnasts NEVER train to failure and yet have impressive muscularity. They ignore the fact that proponents of HIT like Jones and the Mentzer brothers were small and looked like they never touched a weight in their lives except for the times when they took steroids (and trained with volume!). Look at the pics in HDtheMMW and you'll see many pics of Mentzer where his body was C+ at best. Look at Mentzer in his late 40's on Youtube videos and you'll see a small, frail old man.

Many HITters seem to think that if you don't buy into the HIT theory then you must be advocating 20 sets per body part five times a week. This is something they NEED to think. It's the old "us against them" philosophy. It's no different than the Atkins diet proponents who assume that if you don't buy into Atkins then you MUST be eating 25 donuts a day. That sort of thinking is just a shield. It make dissenters the "enemy" and automatically invalidates any reasonable argument they may present.

Mentzer's work is full of contradictions despite the fact that he claimed he had come up with a scientific non-contrdictory bodybuilding theory. examples: Mentzer claims (quite incorrectly) that increasing the size of a muscle will directly increase the stregth of the muscle. In other words strength and size are directly related. Then out of the other side of his mouth he says that you can go for long periods of time getting stronger without an increase in size. Which is it? It can't be both. Along the same line of thinking he claims that if you get stronger you MUST get bigger.....well thousands of powerlifters, wrestlers and olympic lifters have been getting significantly stronger for the last hundred years while not gaining ANY muscle. Such is the goal of weight classed sports.

Mentzer was extrememly dogmatic. The funny thing is that he was dogmatic about a system that he DID'NT use to get big. Like all bodybuilders in the 70's his size was built with volume and tons of drugs (it was mostly the drugs). It's funny because he criticized volume trainers (despite their obvious success) for following Joe Weider (who I hate) like a god and never questioning a word he spoke. Yet Mentzer did the same exact thing with Arthur Jones. If you study Jones' writing (which you can do for free on the website mentioned above) you will find the same theories proposed by Mentzer.....sometimes word for word. HITters will claim that Mentzer DID use HD principles to get big but he didn't. Study the timeline....do the math....look at what happened to Mentzer's physique after he went full bore with the HIT training. After the 1980 Olympia it was a rapid decline for Mentzer. Again, HITters will choose to believe that he no longer cared about bodybuilding and that he simply wanted to be a trainer. That sounds like BS to me. Anyone who has ever been big knows that the thought of regressing is horrifying. If HIT works then why didn't either of the Mentzer brothers use it to stay big when they got into their 30's and 40's? Look at the the Mentzer videos on Youtube where they train Marcus Reinhardt. Ray is 49 and Mike is 50. They are both literally broken down old men......but 49 and 50 is not old. Of course mike died DAYS after that video was shot and so did Ray. I know...I know.... they had a family history of heart disease. It had nothing to do with steroids, Mike's chain smoking and years of the dietary neglect that steroid use affords you.

In short....training to failure fries the CNS of a drug free lifter if they are truely training to failure. I should know I did it for 20+ years. Afterall everything I ever read in the 80's and 90's said that was the only way to train. But as we get older and have exposure to more info than that provided in the idiotic Weider muscle mags we find that this is not the case. Training to failure is a practice that has only been promoted in the last few decades. Most bodybuilders of the golden era never even considered it. Most of them came from Olympic lifting where the focus was sensible progression while never missing a lift. The availability of Stroids starting in the early 60's changed all that. Lifters were able to train harder and longer and most importantly recover MUCH faster. Unfortunately, throngs of drug-free lifters attemted to follow the same path that Weider's chemically built monkies took. Of course this is not possible. Yes, overtraining is a major roadblock for most lifters. Mike was correct here. But a good part of that overtraining is due to training to failure....a practice no drug-free lifter should attempt. In my 25+ years lifting I've come to a million conclusions. But in a nutshell we need to coax the body into growth and accept the fact that it will take years. Gradual progression is the key and failure is not even relevant. When Mike claimed in HD2 that ultimate potential should be reached in less than a year we all should have dropped the book. When he claimed that gains of 25-30 lbs in a 3 month period were not the exception...but the rule for his clients we should have laughd and threw the book away. But the human mind has a great capacity for believing what it want's to believe and let logic fly out the window (hopefully temporarily).

The one thing you have to do before reading this book is forget everything you think you know about building muscle, because the stuff in here is going to disagree with probably everything you know. I don't know if HIT will ever become mainstream because I too had a hard time accepting it. But it is true that you only need 1 set to grow and not more than once a week. I took 8 months off from the gym because of injury and started HIT, within 3 odd months I had regained all I had lost and was pressing more weight than I had ever done on my old volume routine. And this was from only going once a week to the gym, which was a turn around from my 6 days a week as a volume trainer. You'll probably be itching to get back in the gym sooner but it's a mistake to go again before you are fully recovered.

I agree with the reader from Baltimore who said you need to give 100%. If you are rolling up once a week and giving a half- hearted effort then you will fail. Going to failure and even beyond is just that, gut busting effort. When your brain is screaming for you so stop but there's still movement in your muscles then you have to keep on going. I always feel I can improve after i've done my workout. This book is chock full of thought provoking ideas by Mike, who was quite a smart man, who wasn't afraid to disagree with what was considered the norm in body building.

This book is for people who aren't swayed by what "everyone else" is doing, who want to reach close to their genetic potential and aren't afraid of pain. The harder you work the better results you will see. Mike will be missed.

The first thing I thought as I started reading was this book was "dude, I'm stupid!" Mike Mentzer is brilliant and his writing is so eloquent and, well, he's so "good with words" that it makes it hard to ever call this former top bodybuilder a "dumb jock!"

However his book is not just about spouting off detailed descriptions of scientific protocols or hiding behind big words. No, if you read this it really does make sense. The biggest problem with most bodybuilders and fitness buffs today, in my opinion, is overtraining. I don't think the general population at the gym realizes how easy it is to overtrain, and Mentzer explains why and how this overtraining occurs.

The theory behind his principles are to totally blast the muscles. The key to making muscles grow is to tax them beyond what they are used to, then to get out of the gym and grow. Most people, in Mike's view, are using too much volume, too many sets and much too often. Mike proposes 1-2 WORKING sets (after warming up) per bodypart. Not 1-2 exercises - 1-2 SETS! So I am doing my chest, I warm up with a few sets of light bench presses, and then do one set of about 90% my max, as many times as possible (mike describes going beyond total muscular failure, and in reading it there are nostalgic thoughts of Arnold in Pumping Iron). Then I do, for example, a set of dumbell incline press, again very heavy and beyond failure. That's it. I'm done with chest.

There are more theories and specific tips in the book but I don't have room in this review to mention them all (cardio work, fat loss and muscle gain, as well as the importance of resting between workouts).

I'm not sure if this workout is for everyone. Provided you are taking in the right nutrients and for some (though not me), the right drugs, you could recover faster and therefore work with more volume. For the majority though, I do believe that at least lowering your volume and making sure your intensity is always extremely high is the only way to go. Once I myself started dropping my volume and incorporating extremely intense failure techniques, my chest blew up and my stomach shrinked!