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Started By CBR1000loon (Portsmouth, Hants, England)

Started on: 4/20/2006 3:20:42 AM, viewed 1112 times

Hello people. im new here and ive been reading the posts for a few days trying to gather info on Heavy Duty training principles. However im getting mixed up. I want to know how to perform the athletes routine and super consolidated routine. Do i train once every 7 days splitting the lifts in to two sessions ie bodypart gets hit every 14 days or is it once a week so all get done once evry 7 days? .Sorry for my lameness but i really want to start on something like this but dont know where to start.Also intensity techniques, rest pause and statics and negtives plus rep cadence.Where do they fit in? i mean for example rest pause, how many rest-pauses do i take?what is the desired rep target and when do i up the weight? I have been training useing abbreviated style training 2 days a week for a while but want to go Heavy-Duty all the way as ive heard good things about it. Please help me if you can…………………loon

This Topic has 10 Replies: Displaying out of 10 Replies:

CBR1000loon (Portsmouth, Hants, England) on 4/21/2006 1:21:31 AM


Equalizer (Pittsburgh, PA, U.S.A.) on 4/21/2006 4:18:35 AM

Every 7 days splitting the lifts into 2 sessions.

skinnydude (enfield, ct, U.S.A.) on 4/22/2006 2:11:41 PM

i believe athletes routine is squats/pulldowns then deadlifts/dips the next week. Only one workout per week, though i usually throw in some direct bicep/ab work. Rest pause works most effectively with squats and deads. Take as many rest pauses as humanly possible. When I squat, I stop to take a few breaths after each rep, and continue until I am physically incapable of ascending and need to drop the weight on the support pins. (Same with deads). As far as rep count, Stuart McRobert said to take the amount of weight you would normally be able to squat or deadlift ten times, and go for twenty solid reps by using rest pause. This is incredibly brutal and takes a great deal of mental discipline to accomplish but its worth it. With the other excersises like dips and pulldowns, I usually keep it between six and eight reps. I use static holds with dips, curls and pulldowns. Basically, when I am unable to complete another rep, I just hold the weight near lockout position for as long as I can. Hope this helps. good luck bro.

xtreme (Adelaide, SA, AUSTRALIA) on 4/23/2006 5:38:23 AM

There′s that or if you like training more frequently Dave Sears version (author of Muscles in Minutes) which spreads our the exercises and your efforts over a week or more. For example:

Mon – Dips or Incline Presses

Wed – Pulldowns or Bb Rows

Fri – Squats or Leg Press or Deadlifts

Which way you chose to proceed is an individual choice, which also depends on what level you are at.

All the best.

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