- Series: NTC Sports/Fitness
- Paperback: 288 pages
- Publisher: McGraw-Hill Education; 1 edition (January 3, 2003)
- Language: English
- ISBN-10: 0071383301
- ISBN-13: 978-0071383301
- Product Dimensions: 8.4 x 0.5 x 10.8 inches
- Shipping Weight: 1.2 pounds (View shipping rates and policies)
- Average Customer Review: 144 customer reviews
- Amazon Best Sellers Rank: #319,764 in Books (See Top 100 in Books)
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High-Intensity Training the Mike Mentzer Way Paperback – January 3, 2003
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From the Back Cover
The advanced techniques, most productive workouts, and life-transforming personal philosophies of bodybuilding legend Mike Mentzer
Whatever your level of fitness, you can kick your muscles--and your mind--into high gear with the radical training philosophies and advanced bodybuilding techniques of Mike Mentzer, the first bodybuilder to ever garner a perfect score in the Mr. Universe competition.
The thinking man's bodybuilder, Mike revolutionized the art of training with his Heavy DutyTM system, proving that "less is more" when it comes to making great gains. But Mike's most advanced ideas have never been revealed--until now. Direct from Mentzer's inner circle--friend and colleague John Little along with Joanne Sharkey, the CEO of Mentzer-Sharkey Enterprises, Inc.--The Wisdom of Mike Mentzer gives you an insider's look at his most intense, in-depth lessons.
Inside these pages you will learn all the fundamentals of:
- HUNGER--the code of integrity for displaying a heroic physique
- Philosophy and character building--why you need never again fear your competition
- The science of productive bodybuilding exercise--Mentzer's fail-safe principles for building maximum size and strength
- Consolidation Training--a lightning-quick workout that works "like magic" for producing phenomenal muscle growth
- •Advanced Heavy DutyTM techniques, such as Omni-Contraction Training, Infitonic Training, and Rest-Pause Training
The Wisdom of Mike Mentzer provides readers with a unique insight into the world of Mike Mentzer--the man, the philosopher, and the legend.
About the Author
John Little, longtime friend of Mike Mentzer, is the author of more than twenty-five books on bodybuilding, martial arts, history, and philosophy. His books have sold in excess of 600,000 copies and are now published in several languages.
Joanne Sharkey was Mike's closest friend and business manager. As the CEO of Mentzer-Sharkey Enterprises, Inc., she continues at the helm of the Mentzer legacy and operates Mentzer's official website at www.mikementzer.com
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Top customer reviews
The reason for looking into this was more of a time-saver. A normal workout is pretty short for me right now, say 20-30 minutes but I'm always looking for a better way to get the same if not better results in shorter time. This system focuses around really taxing the muscle in 1 set, through very slow reps up and down versus the traditional way of larger volume. It also suggests longer resting periods between workouts to really focus on recovery as we know your muscles actually grow during recovery, not training. Will this work? I believe so, it's just science. Once you really tax a muscle out to the point another rep is not possible, give adequate time to recover and then increase the intensity in the next workout through more reps or more weight, why wouldn't it? It's simply following the break it down, let it repair, and then challenge it again harder philosophy that forces muscles to change, and grow. This system just does it in a compressed manner, with more intensity.
I figure worst case scenario, even if my gains are the same I am still saving time versus the longer marathon workouts some people do, and that's more time for me to focus on life.
UPDATE: I got to try these principles last night as I am in the stage of figuring out which excercises / poundages to start with. I haven't been this sore in a while! This experimental workout lasted about 20 minutes only during which I tried these principles with pullups, behind the neck shoulder presses, preacher curls and side lateral raises for shoulders. Took each set to failure as recommended...what a difference. You must make an honest effort and go to true failure i.e. you cannot lift another rep, which is hard...but then boom! You're done with that exercise and on to the next....This seems to have a lot of promise!
UPDATE 2: I am about 2 weeks into this new approach, and I am getting stronger every week. The key is really finding exercises you can perform under perfect control, with little to no sloppiness. That way you can really focus on the movement / intensity vs. the number of reps. I am now more sore after a singe set of this high intensity exercise than I was from 2-4 sets of the regular reps, the key being the much longer reps (4 seconds up / pause 2 seconds / 4 seconds down). It boils down to much more intensity, in much lesser time. I'm a believer!
Heaving read all Mentzer books including Heavy Duty I and II; This is by far the best out there. Even though it is edited by John Little(Editor of Flex Magazine) all of Mentzer's training philosophies are broken down in a logical and user friendly format. The basics of the heavy duty method are:
1. Objectivity- bodybuilding needs to follow the hard sciences of physiology in training rather than the intuitive approach or pragmatic idea of just do 12-20 sets per body part since Arnold trained that way. Mentzer debunks previous pseudo-science theories on exercise like: aerobics; frequency; duration and fast twitch/slow twitch muscle fibers.
2. One Set to FAILURE- Mentzer breaks it down to 1 set TO FAILURE- 2-3 warmup sets are allowed. After this Mentzer follows the logic of Arthur Jones who claimed "only one hard swing of hammer blow accurately striking the end of dynamite causes explosion" to conclude any more than 1 set to failure once muscles are warmed up=OVERTRAINING.
3. Adequate Rest- this is something that started out as split routine(chest, shoulders, triceps) (Back & Biceps) Legs & Abs every other day to progressing to a further split workout every 4-7 days. E.g: If you worked chest & back on Monday you rest at least until Friday or Saturday until doing Legs& Abs rest another 5-7 days before doing shoulders & Arms; rest 5-7 days Legs & Abs; then repeat cycle.
4. Intensity- Probably the most UNDERRATED principle in bodybuilding. Mentzer claims the since there are 3 types of strength in skeletal muscles:
1. Concentric-Positive e.g. lifting weight on leg ext
2.Static- holding weight on leg ext
3. Negative- lowering of the weight also STRONGEST
* Mentzer uses this illustration to approach training by keeping the muscle contracted EVERY SINGLE REP. Mentzer claims bodybuilders are missing out on muscle growth since they follow the herky-jerky motions by powerlifters; which is known to be bad for joints and recipe for injuries.
5. Advanced techniques-
* In addition to intensity Mentzer prefers to pre-exhaust the muscles in a superset fashion to stimulate maximum growth.
For example, in chest warm-up on incline press on smith machine, immediately go into dumbbell fly's to failure *6-10 reps; back to Incline Smith for *1-3 reps. The logic is, bring the chest to complete failure and then incline press which uses triceps will have a temporary strength advantage over the chest which enhance chest to greater intensity=greater growth.
6. Rotate forced reps, negatives and positive failure
*Mentzer advocated breaking up above techniques in 3 cycle.
Workout A. Positive failure
Workout B. Forced Reps
Workout C. Negative failure
*Repeat cycle. This keeps you from being burned out.
If you are just prone to look at body building magazines and shrug your shoulders and do exactly what it says in the magazines, you won't like this book. If you are more inclined to take a scientific approach to your diet and training, you will find a lot of value in this book.
Don't get me wrong, you don't have to take this book as the gospel, but a lot of the theories on diet and training are applicable to training yourself, no matter what your training philosophy is. If you believe in high intensity, awesome! There is a ready made program here. If you believe in a more conventional program, great! The ideas in this book may help you change your approach to a nagging body part or help you think about your training in a way that will help you move past a sticking point.