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Started By NatureBoy (Gold Coast, QLD, Australia)

Started on: 8/10/2007 9:59:02 PM, viewed 2329 times
6 month HD challenge

The goal is to stay true to HD teachings and principles. I′m far more interested with adding muscle size than strength. I′m now using Mike′s rep cadence of 4/2/4 on all exercises and not locking out on exercises that offer some relief to the muscles – such as squats etc. I′m really focusing on muscle contractions rather than just “weight on the bar”.

Any HD gurus that can offer me advice or if I′m not follow Mike′s concepts, please pull me up straight away.

I′m going to be using one of Mike′s original Consolidated Routines:

Workout A Saturday 11 August 2007.

My very first workout getting use to the slower rep cadence. I′ve decided to leave my ego out of the “gym” and just focus on the principles of HD.

SQUATS 1 X 10 @ 63 Kilos

Warm up with bar, one set with 40 kilos – work set with 63 kilos.

Rep cadence is 4 seconds neg – 2 seconds hold in the bottom position – 4 second positive stroke up – not locking out at the top (slight knee bend with weight loaded on my quads) with a 1 second hold for a breath of air and then a decent of 4 seconds.

I started to think this weight was a joke and by about the 6th rep realised my left shoulder was cramping up. By the 8th rep my quads were just pumped and screaming to stop. At rep 10 my whole body was starting to fatigue and fail.

After the set my thighs were just pumped with blood and the pain was unreal. This is a seriously different way to train – not locking out and going slow and reducing momentum.

ONE ARM DUMBBELL ROW 1 X 11 @ 20 Kilos

Warm up with DB only, 1 set with 10 kilos – work set with 20 kilos

Rep cadence is 4 sec neg – 2 second hold at the bottom – 4 sec positive stroke – 2 second contraction hold – 4 second neg again.

Tears were forming at the end of each set and had to take a break of 4 minutes between each arm – my God it hurts : )


Warm up ~ push ups then work set with 20 kilos.

Rep cadence 4 second neg – 2 second wait at the bottom position – 4 second positive stroke – 1 second hold at top but not locking out at all.

Similar to the rows, tears were forming in my eyes and the pump to my upper pecs was awesome.

Hopefully as time goes by I′ll lean how to contract harder.

This Topic has 37 Replies: Displaying out of 37 Replies:

fbcoach (Va. Beach, Va., U.S.A.) on 8/10/2007 10:06:29 PM

Sounds like you had a GREAT workout. Trust me….you will get stronger from workout to workout. Make sure to get:

-lots of sleep

-lots of water….overload on water before you workout. Try to taper off about 1/2 hour before workout

-eat lots of protein, carbs, and calories….especially the day of and after your workout. If trying to cut bodyfat, cut calories slightly a couple days after your workout, then eat higher calories the day before your workout.


NatureBoy (Gold Coast, QLD, Australia) on 8/10/2007 11:22:26 PM

Thanks coach – will take advice on board.

My arms have gone into spasms now. I really felt like I′ve zapped the hell out of my back, chest and arms – even my forearms feel weird.

Legs don′t feel that stimulated – weight may have been a little too light. Oh well, early days still : )

fbcoach (Va. Beach, Va., U.S.A.) on 8/10/2007 11:29:16 PM

The hardest part is having the discipline to stay out of the gym!!!!

Nathanray (Ypsilanti, MI, United States) on 8/10/2007 11:44:10 PM

Awesome, I have to take another look at 4/2/4 cadence. Or at least a momentum free cadence. Faster reps are proposed by many who use multiple sets. Well I am starting to think a little momentum helps them complete those multiple sets. Multiple sets and failure = Quick overtraining. Dan Riley explained as you NatureBoy have explained earlier that if the weight is significant a fast rep won′t really be possible. Great Read Here from Dan Riley:


I know sometimes we need to hear advice from different folks before we stop being stubborn but……

I think may′be a little pain is in order for me.

Thanks You guys for being so wise and motivational,


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