probably why he managed training on fewer days.
if i take dmaa the biggest thing i notice is i can basically just do every exercise in one long session.
"Quite often I'm asked if performing a second rep would really make that much difference, and the answer is not only would it make a difference, but going from one rep to two is the biggest mistake of all for it is the biggest increase possible, a 100% increase. Going from one rep to two reps represents a 100% increase in the volume of the exercise, making for twice the inroad in the recovery ability often when taking a new client through a workout.
He'll note the fact that I have been performing but one rep for exercise, whereupon he'll ask. But Mark, you only had me doing one rep. I feel like I should do another rep. The feeling he has is fear, specifically, a fear that he hasn't performed enough exercise to stimulate growth, and that if he could provide me with one good reason not to, just one good reason why I should consider allowing him to do one more rep, I would consider it. And after all these years, as a trainer. Not one single individual has ever given me one good reason."
You can get maximum intensity with one rep so there's no reason to do more than one. Just make sure you do GOMAD so you can fully recover.
train however you want, it's not like making optimal progress in the gym matters
this stuff is a hobby for 99% of us, and having a clean diet is what really matters if you want to look good and be healthy anyways
however, the concept of training really hard, and then resting until you are fully recovered, and then training really hard again, but this time with greater performance, is nothing absurd
perhaps mentzer may have taken the procedures to extreme ends in his routines, but the concepts are logically sound
high frequency is only really useful for peaking from my experience, and weekly volume per each muscle group has diminishing returns after a certain amount
just train hard, recover, and repeat
it's not rocket science, man
Autists tend to hyperfixate and think in extremes, one of the reasons they make 0 gains. Op has probably never even lifted once in his life because it has to be 100% optimal elite training and he doesnt kniw how to do that
yeah, it seems the online fitness community is full of these people
binary thinking is all they know, and they have the obsession with pushing their opinions onto others >life begins below 10% bodyfat >wrong, no adult male should weigh less than 200lbs, hit the GOMAD and so your fahve by fahves >you're all wrong, just pin test and do calisthenics, you'll get all the pussy bro
these people are mental midgets, it's a tragedy to witness
>The people arguing against it are 6 day upper/lower or PPL enthusiasts with 2+ hour workouts.
2 hours of RPE 4 fluff and pump nonsense. They then complain about everything but their programs. >muh genetics >muh natural lifting >muh body dysmorphia >muh unrealistic standards >muh fake natties
I don't care any more. If they want to ignore the solution, let them suffer.
>2 hours of RPE 4 fluff and pump nonsense.
Who the frick actually does this? I run an U/L with reasonable amounts of volume and I go to failure on most movements (1-2 RIR on stuff like squats obviously), and I make sure to actually fail a rep or do partials just to be sure on certain movements so that I know that I'm not bullshitting myself. I can still do 10-20 sets per muscle per week with no problems despite this because I don't underrecover
>How many of those 10-20 sets are you actually going to failure on?
Did you not read what I just said? Besides heavy lower body lifts, pretty much all of them, especially since it's not uncommon for me to actually fail reps on some sets (or all of them on certain exercises, EG on arms I always go until I completely fail a rep)
9 months ago
Anonymous
You said "I go to failure on most MOVEMENTS" and "I do 10-20 sets per muscle per week". I wasn't sure if you were going to failure on each set, or going to failure once per movement.
Post body?
Okay, you're recovering fine now. What will you do when you hit a plateau? Your intensity is already very high. I'll assume your diet and sleep are dialed in. Do you increase volume or reduce it? That's the question.
>What will you do when you hit a plateau?
Exercise selection is high enough that this never occurs unless I intend it to. EG, if my squats are stuck but my other quad movements are progressing, there's nothing to worry about because my legs are clearly growing due to progression, which means that eventually my squat will start progressing again. The only thing I would consider to be a true plateau is if everything stops progressing for multiple weeks or months at a time, which hasn't happened to me thus far. >Do you increase volume or reduce it? That's the question.
It depends on what's stuck. If I stop progressing on rear delts I'll probably add more volume since I'm doing very little for them, but if my quads are stalling I'll probably remove a little since I'm already doing quite a lot of volume. Over time my volume will probably trend down due to strength gains and greater efficiency allowing me to get more stimulus from a given set, but that will occur organically as I notice that I'm doing too much volume for various bodyparts
>Who the frick actually does this?
literally everybody does until their noob gains stops and they plateau, then they either start training properly or they hop on gear
also warmup sets don't count as volume
>literally everybody does until their noob gains stop
Dunno, when I was a novice I trained like a buffoon and always went to failure with shit technique. Maybe that's just me though >also warmup sets don't count as volume
Yeah no shit, I'm only referring to working sets
That sounds baffling to me
When I first went to the gym I went to failure pretty much every single set because I just figured you got to train hard to make gains
9 months ago
Anonymous
That's how most people think and they are correct. If you had no knowledge on exercise and start doing push-ups at home you wouldnt stop at some arbitrary number, you would go to failure rest and then do some more.
But these fitness grifters have to make money somehow so they come up with shit like rir, mesocycle, periodization, etc. just to confuse you and make you pay for their "knowledge".
>stress >recovery >compensation ONLY AFTER RECOVERY
That's the reason. It's individualized, we even mapped out the gene that determines how fast recovery is, but if you're going back and hitting chest and you're weaker, you're training too frequently and inroading recovery deeper. This still makes gains, you just will hit a wall eventually and have to take an extended recovery break.
Early versions of Heavy Duty were a pretty good compromise of volume and intensity. Instead of just one set of curls a month it would be like a circuit. Later on is when he started leaning heavily on "indirect growth" which is not really proven.
I think this is more productive than doing 10 sets of the same dumbbells curls.
moron logic. Each pound of muscle is harder than the last. If routine A gets you the first 39 pounds of muscle, but routine B gets you the very last 1, then B is superior.
studies consistently show 1-3RIR is equivalent to failure for muscle growth, and volume is strictly better for growth all the way up past 10 sets/wk. the only reason to do HIT is if you have limited time to train >nb4 LOL STUDIES SHOW
give me a good reason to rely on the anecdotal account of people who a) are probably genetic outliers and/or b) consider meth and tren to be macronutrients
how do i stop going to the gym everyday? i know its detrimental to my health but i hate rest days. haven't took a rest day since new years eve. what do? i wanna really train like mentzer, drew baye or jay vincent but im a hard worker
Mentzer was right about everything, it's why the anti-Mentzer haters start crying and onions-raging when they see another thread about him. They have no real criticisms of him aside from their most primal emotions.
Stop doing more than one set per muscle group.
roidtroony in a grave where he belongs haha
He is alive I think
Mike is dead, but he was a cut above the other roidtrannies. Also a methbro despite not even being from Missouri or Alaska.
>meth
probably why he managed training on fewer days.
if i take dmaa the biggest thing i notice is i can basically just do every exercise in one long session.
>meth
We call that Pervitin
Stop having unfavorable genetics for hypertrophy.
Lets see 39.
Also, didn't his brother die like 2 days after him?
"Quite often I'm asked if performing a second rep would really make that much difference, and the answer is not only would it make a difference, but going from one rep to two is the biggest mistake of all for it is the biggest increase possible, a 100% increase. Going from one rep to two reps represents a 100% increase in the volume of the exercise, making for twice the inroad in the recovery ability often when taking a new client through a workout.
He'll note the fact that I have been performing but one rep for exercise, whereupon he'll ask. But Mark, you only had me doing one rep. I feel like I should do another rep. The feeling he has is fear, specifically, a fear that he hasn't performed enough exercise to stimulate growth, and that if he could provide me with one good reason not to, just one good reason why I should consider allowing him to do one more rep, I would consider it. And after all these years, as a trainer. Not one single individual has ever given me one good reason."
You can get maximum intensity with one rep so there's no reason to do more than one. Just make sure you do GOMAD so you can fully recover.
train however you want, it's not like making optimal progress in the gym matters
this stuff is a hobby for 99% of us, and having a clean diet is what really matters if you want to look good and be healthy anyways
however, the concept of training really hard, and then resting until you are fully recovered, and then training really hard again, but this time with greater performance, is nothing absurd
perhaps mentzer may have taken the procedures to extreme ends in his routines, but the concepts are logically sound
high frequency is only really useful for peaking from my experience, and weekly volume per each muscle group has diminishing returns after a certain amount
just train hard, recover, and repeat
it's not rocket science, man
Autists tend to hyperfixate and think in extremes, one of the reasons they make 0 gains. Op has probably never even lifted once in his life because it has to be 100% optimal elite training and he doesnt kniw how to do that
yeah, it seems the online fitness community is full of these people
binary thinking is all they know, and they have the obsession with pushing their opinions onto others
>life begins below 10% bodyfat
>wrong, no adult male should weigh less than 200lbs, hit the GOMAD and so your fahve by fahves
>you're all wrong, just pin test and do calisthenics, you'll get all the pussy bro
these people are mental midgets, it's a tragedy to witness
obligatory
>>life begins below 10% bodyfat
This is kinda true, THOUGH.
>endogenous testosterone has left the chat
>train hard and recover
That's HIT. The people arguing against it are 6 day upper/lower or PPL enthusiasts with 2+ hour workouts.
>The people arguing against it are 6 day upper/lower or PPL enthusiasts with 2+ hour workouts.
2 hours of RPE 4 fluff and pump nonsense. They then complain about everything but their programs.
>muh genetics
>muh natural lifting
>muh body dysmorphia
>muh unrealistic standards
>muh fake natties
I don't care any more. If they want to ignore the solution, let them suffer.
>2 hours of RPE 4 fluff and pump nonsense.
Who the frick actually does this? I run an U/L with reasonable amounts of volume and I go to failure on most movements (1-2 RIR on stuff like squats obviously), and I make sure to actually fail a rep or do partials just to be sure on certain movements so that I know that I'm not bullshitting myself. I can still do 10-20 sets per muscle per week with no problems despite this because I don't underrecover
How many of those 10-20 sets are you actually going to failure on?
>How many of those 10-20 sets are you actually going to failure on?
Did you not read what I just said? Besides heavy lower body lifts, pretty much all of them, especially since it's not uncommon for me to actually fail reps on some sets (or all of them on certain exercises, EG on arms I always go until I completely fail a rep)
You said "I go to failure on most MOVEMENTS" and "I do 10-20 sets per muscle per week". I wasn't sure if you were going to failure on each set, or going to failure once per movement.
Post body?
Okay, you're recovering fine now. What will you do when you hit a plateau? Your intensity is already very high. I'll assume your diet and sleep are dialed in. Do you increase volume or reduce it? That's the question.
>What will you do when you hit a plateau?
Exercise selection is high enough that this never occurs unless I intend it to. EG, if my squats are stuck but my other quad movements are progressing, there's nothing to worry about because my legs are clearly growing due to progression, which means that eventually my squat will start progressing again. The only thing I would consider to be a true plateau is if everything stops progressing for multiple weeks or months at a time, which hasn't happened to me thus far.
>Do you increase volume or reduce it? That's the question.
It depends on what's stuck. If I stop progressing on rear delts I'll probably add more volume since I'm doing very little for them, but if my quads are stalling I'll probably remove a little since I'm already doing quite a lot of volume. Over time my volume will probably trend down due to strength gains and greater efficiency allowing me to get more stimulus from a given set, but that will occur organically as I notice that I'm doing too much volume for various bodyparts
>Who the frick actually does this?
literally everybody does until their noob gains stops and they plateau, then they either start training properly or they hop on gear
also warmup sets don't count as volume
>literally everybody does until their noob gains stop
Dunno, when I was a novice I trained like a buffoon and always went to failure with shit technique. Maybe that's just me though
>also warmup sets don't count as volume
Yeah no shit, I'm only referring to working sets
That sounds baffling to me
When I first went to the gym I went to failure pretty much every single set because I just figured you got to train hard to make gains
That's how most people think and they are correct. If you had no knowledge on exercise and start doing push-ups at home you wouldnt stop at some arbitrary number, you would go to failure rest and then do some more.
But these fitness grifters have to make money somehow so they come up with shit like rir, mesocycle, periodization, etc. just to confuse you and make you pay for their "knowledge".
>just train hard, recover, and repeat
But you can't sell that. So we have a whole industry to distract us with minutiae.
Why do I need a rest day if it's been 3 days since I hit chest? what is the downside of hitting it again
>stress
>recovery
>compensation ONLY AFTER RECOVERY
That's the reason. It's individualized, we even mapped out the gene that determines how fast recovery is, but if you're going back and hitting chest and you're weaker, you're training too frequently and inroading recovery deeper. This still makes gains, you just will hit a wall eventually and have to take an extended recovery break.
One workout a week chads we can't stop winning
Early versions of Heavy Duty were a pretty good compromise of volume and intensity. Instead of just one set of curls a month it would be like a circuit. Later on is when he started leaning heavily on "indirect growth" which is not really proven.
I think this is more productive than doing 10 sets of the same dumbbells curls.
Why this homie being pushed on this board and other socials lately?
it's one schizo spamming threads multiple times per day, every day.
>Tuesday
squat bench row 5RM
>Friday
deadlift OHP weighted pullup 5RM
how is this not the perfect program?
This is unironocally the exact basis for my split. I do it 3x a week though UwU
I did that for a month and only lost muscle mass and strength. I'll never fall for this board's memes again.
when will mentzer chuds post body?
Here ya go. I do think HIT should be for experienced lifters though
i would bet everything that you got your gains through volume, just like mentzer
moron logic. Each pound of muscle is harder than the last. If routine A gets you the first 39 pounds of muscle, but routine B gets you the very last 1, then B is superior.
>hides legs
>hides midsection cause he's fat
now post a good looking body that does hit kek
I started doing it after almost a month. just 2 days per week.
gains though the roof. I finally learnt the importance of resting.
>roidtroony giving advice
Into the fricking trash it goes
Honestly works. I only lift 2x a week and just go to absolute failure by doing reverse pyramids, and I've been making solid gains.
What's the benefit of reverse pyramids vs actual pyramids
I can't see reverse pyramids being more beneficial
In my mind you ramp up the weights, then you ramp back down and hit the failures with less weight
I've been just going once a week because cutting and doing a shit ton of cardio and finally got through my fatass plateau with no loss of strength.
No
studies consistently show 1-3RIR is equivalent to failure for muscle growth, and volume is strictly better for growth all the way up past 10 sets/wk. the only reason to do HIT is if you have limited time to train
>nb4 LOL STUDIES SHOW
give me a good reason to rely on the anecdotal account of people who a) are probably genetic outliers and/or b) consider meth and tren to be macronutrients
i don't train. i lift weights recreationally.
stop trying to sabotage your fellow IST bros
not cool
how do i stop going to the gym everyday? i know its detrimental to my health but i hate rest days. haven't took a rest day since new years eve. what do? i wanna really train like mentzer, drew baye or jay vincent but im a hard worker
You find something to do, a hobby, learn a new skill, join a social thing, whatever.
Mentzer was right about everything, it's why the anti-Mentzer haters start crying and onions-raging when they see another thread about him. They have no real criticisms of him aside from their most primal emotions.