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Started By Bmalcolm (Winnipeg, Manitoba, Canada)

Started on: 5/13/2008 6:01:43 PM, viewed 1017 times
Heavy Duty 1 routine

Does anybody know what mike hd1 routine looked like. Im thinking of giving it try. I′ve been using the ideal routine for the past 6 months and have reduced the frequency down to once every 7 days and am not making much progress at all. I think maybe im still to weak and should be training more frequently?

This Topic has 8 Replies: Displaying out of Replies:

perrymk (Havana, FL, U.S.A.) on 5/13/2008 6:15:14 PM



Meucci (., Skåne, Sweden) on 5/13/2008 6:37:12 PM

Not exactly … but I know his Consolidation Training , his Most Productive Routine (which he later modified) and Mentzer´s One -Set Heavy Duty workout as prescribed for Dorian Mr. Olympia winner Yates back in 1992.

Is there anyone you would like to me to post ?

HD27 (N.Falls, Ontario, Canada) on 5/14/2008 4:37:18 AM


HD 1 Routine is…


Flyes or Peck Deck…Supersetted with

Incline press

Side lateral

Rear lateral

Pressdowns or extensions…supersetted with




Pullover…supersetted with

Palms up pulldown







Leg ext…supersetted with

Squat or Leg press

Leg curl

Calf raise

Sit ups

Sets/reps are all the same as the Ideal routine from HD 2.

This is the routine exactly as printed.Personally I wouldn′t Deadlift and Squat the same week.I would drop the Deadlifts in this routine …Just my opinion.Or if you do deadlift,perhaps just do leg ext,and do leg press every 2nd leg workout,

All in all,I think it′s easy to see why Mike cut back on this routine,as it would quickly lead to overtraining.

coomo (brentwood, cm14, uk) on 5/14/2008 6:30:07 AM

Malcolm.if your not progressing MORE training is not the answer.You say you are too weak? that leads me to believe that you are fairly new to HD? & bodybuilding in general? my bet is that your either not using 100% perfect form, or/and are too active between w/os.you do not need the original hd routine i used it 28 years ago, and its too much (four days a week) i think Mike also admited this. stay on the ideal but make sure you are using perfect form, im assuming you are training to failure?limit your activties between w/o get a partner, we all need acountability a partner is invaluable in checking your form and helping with motivation.The key to HD is NOT the routines, its the application of the underlying tenants that make it effective.That was my mistake i made when i contacted Mike all those years ago.i thought that the routine performed in any manner would yield results,form is as , if not more important than intensity.(not just my opinion)

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