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Started By Nilbert_Rafer (Muntinlupa, Manila, Philippines)

Started on: 7/24/2007 3:18:23 AM, viewed 192 times
Sick and tired of High Volume Training?


If you are sick and tired of high volume training (HVT),

you might want to shift to high intensity training (HIT).

Try this:

1. Have a week of rest. (Coming from HVT, you must be "OVERTRAINED".)

2. Do the Consolidated Routine′s Workout 1:

* Deadlift: (takes care of almost all of your muscles)

(4 seconds lift, 2 seconds hold, 4 seconds down)

Warm-up: do 5 reps of 50% of a weight you can manage with only 5-8 reps to failure.

Actual: do 5-8 reps of 100% of a weight you can manage to failure.

Example: Warm-up 100 pounds to 5 reps

Actual: do 200 pounds from 5-8 reps to failure

Drink water, and catch your breath.

* Dips: do 6-10 reps. (takes care of your delts, triceps, pecs)

3. Rest for 6 days.

That is about 4 days for muscle recovery (compensation);

and about 2 days for new muscle development (overcompensation).

4. Do Workout 2:

* Squats: (4 seconds down, no hold, 4 seconds up)

Or Leg Press (4 seconds up, 2 seconds hold, 4 seconds down)

Warm-up: do 5 reps of 50% of a weight you can manage with only 6-10 reps to failure.

Actual: do 6-10 reps of 100% of a weight you can manage to failure.

Example: Warm-up 100 pounds to 5 reps

Actual: do 200 pounds from 6-10 reps to failure

Drink water, and catch your breath.

* Close-Grip Palm Pulldown (takes care of your delts, lats and biceps… yes, biceps)

(4 seconds down, 2 seconds hold, 4 seconds up)

Warm-up: do 5 reps of 50% of a weight you can manage with only 6-10 reps to failure.

Actual: do 6-10 reps of 100% of a weight you can manage to failure.

Example: Warm-up 75 pounds to 5 reps

Actual: do 150 pounds from 6-10 reps to failure

5. Rest for 6 days.

6. As weights increase, add more rest days in between workouts.

A number of Mike Mentzer′s successful clients reached 10-14 days of rest in between workouts.

7. Sleep well.

8. Eat whole food (Mentzer′s ratio of carbs-protein-fats is 60%-25%-15%)

Carbs needed to fuel the intensity workouts.

Protein for recovery and maintenance.

Fats for the nerves, among others.

(Read more tips at www.mikementzer.com.)

This Topic has 1 Reply:

DeadTrap (Somewhere, *, U.S.A.) on 7/24/2007 8:08:47 AM

NIlbertRafer

Great post, good read, love the basics!

Bob

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