shut up gay, stop misinterpreting mentzer's meth-fueled rambling for ragebait
he may have been extreme in his training philosophy, but in general, he was absolutely correct
if you want to grow and build muscle, you need to train hard, and recover adequately
there is simply no avoiding this
why do you think the "squat every day" guy on youtube has made almost zero gains over the last 3 years? junk frequency is even worse than junk volume
squat every day guy is natural just like you. both of you make no gains. and you make even less gains than him. at least he can squat 220kg 7 days per week. so what's the conclusion there?
"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.
I think he's got full interviews and seminars too. I don't like that channel because I thought it was new Mike content. I go back and watch the full interviews sometimes because it's engaging like reading philosophy.
I hope HIT is going as good for you bros as it has for me. Amazed I didn't try to incorporate more of this earlier, I think I tried some of it in high school and then re-ZOG'd my brain with Weiderism.
I didn't take before pics because I'm a burnt out wagie tbh. I finish my 8th week tomorrow and am gonna take measurements then. I measured bodyfat with the US navy method and went from 22% to 19% and my lifts have gone up slightly.
Will take some before/after pics for the next 8 week cycle which will be better because I may finally get below 15%, I havent been that lean in a few years.
I'm a semi-advocate for this sort of training. Actually I'm moreso inclined that once you've got a base level of fitness, (like, strong enough to do 10 chinups, 25 pushups, squat 1.5X bodyweight, something like that, I can't say exactly where the line is), the stronger you get from there, the fewer sets you need, basically.
I was doing 3-4 sets an exercise when I got back in the gym but have slowly scaled it back as recovery has become harder & harder & now I'm down to 1 or 2 sets on nearly everything, (3 on leg press & low incline bench since they're my only quad & chest exercises). So I wouldn't recommend single set training as a catch all, because it depends on the person, but if you're out of your newbie phase & your numbers aren't going up, literally removing a set from the exercise & reassessing could be the most productive thing you could do.
I still do currently 47 work sets per week for all the muscles on my body so a bit more than Mike recommended.
Thanks. Will do. Pic rel is the current setup, working out on non-consecutive days. Lat pulldowns have got really fricking strong, 115kg for 10 reps, using a 2/2 tempo, & hitting the stack on lying leg curls for 8, so I'm down to one set on these. Preacher curls with 90lb for 8 but maybe if I can get to 100lb a single set will do the job from there on out.
Muscular failure is what makes the muscle/bones/tendons get stronger. And it takes more than 4 days for them to recover. Training more often is over training and detrimental.
You should only train once a week and do only 1 set of reps that take you to failure. Then, stay 1 minute trying to complet the last rep in failure while you make the most obscene faces and sounds
I did a hit chest work out today brehs. It was actually really good feeling. Did a warm up like mentzer suggested on a chest press. moved onto the chest flys. Did the 4 2 4 cadence. Went back to the chest press and did maxes on it until i couldn't anymore. Closed it out with some dips cause why the frick not and mentzer always says 'the upper body squat". then i left. Felt great
Muscular atrophy starts occurring around the 2 week mark of not training. If you are not training for powerlifting and periodizing your training to maximize strength, then there are 0 downsides to training right before you start losing muscle.
Start mogging the world, stop being a gymcel, make money, have sex, love life.
Rest is important, and going to failure is optimal. However personally I find my body responds best to more frequent training. I feel weak as frick if I'm not consistently pushing my body hard. Also I find the 'one set' meme useless for most people. You're much more likely to run out of oxygen before your muscle truly fails at that rate.
>You're much more likely to run out of oxygen before your muscle truly fails at that rate.
I didn't even start doing cardio until 3 weeks ago. Unless you're 500lbs and smoking two packs a day I really doubt that your cardiovascular system is bottlenecking your bicep curls.
Yes, that's what I've been doing for a few months. My muscles have consistently given out before my cardiovasc. system, even though my cardiovasc system isn't great (I have a high resting heart rate). Maybe this would be different if you're doing a lower # of reps than recommended. (Mentzer recommended 8-15 reps for leg press)
The problem with one set to failure is that the current literature suggests that going shy to failure will make the same gains as going to failure. That’s why it’s better to rpe8 multiple sets and make gains. The program is good for busy and lazy people tho
During covid I used to train 3-4 times a week full body high intensity.
I’d be ill and rundown a lot. CNS fatigue despite adequate calories and nutrition.
I “tapped out” in a sense by reducing to twice a week, understanding that I would probably suffer in my progress and physique.
Yet the opposite happened. I was adequately rested, and could go even harder in the gym. I was stronger and people commented that I was looking bigger.
Jump a year later.
Then some weeks where I was super busy at work/life, I had only the time to go once per week for a while. I saw this the same way I saw reducing to 2x a week previously, that this can only be neglectful or at best just simple maintenance level training since it’s so apparently infrequent.
Yet it was even more beneficial than going twice per week. I was even stronger, even more recovered and started to see even bigger gains because my muscles had time to heal.
The caveat to all of this is every time I reduced the frequency of sessions per week, I dedicated myself to increasing the intensity. That’s the key to all this.
I said to myself if I’m going to be a b***h by working out less times per week, then I better make up for it by going balls to the wall in my intensity.
I think honestly this is the best approach for a natty lifelong lifter to workout.
What I don’t understand about the whole 1 set thing with these threads popping recently is that what weight % 1rm should people be hitting?
You can laugh at my back pic but I used to be 135lbs skelly mode at 6ft. Super skeletal. Now I’m 200lbs. So it’s undeniable progress that I’m happy with.
>What I don’t understand about the whole 1 set thing with these threads popping recently is that what weight % 1rm should people be hitting?
Mr. Mentzer warned against doing 1 rep for training because it's less safe and doesn't let you reach as close as you could to muscular failure.
Genius, you should read ayn rand instead
I love Mike so much bros that I tolerate his meth fueled Ayn Rand rants easily, I know some rest day gems are soon to follow.
I've actually made better gains going less, but training very hard on the days I do go.
Discomfort + muslce growth stimulus from doing hard sets and good rest are king
I like the mental focus that is put into one working set. Don't frick it up, do your absolute maximum it's the only set for that muscle in 16 days
shut up gay, stop misinterpreting mentzer's meth-fueled rambling for ragebait
he may have been extreme in his training philosophy, but in general, he was absolutely correct
if you want to grow and build muscle, you need to train hard, and recover adequately
there is simply no avoiding this
why do you think the "squat every day" guy on youtube has made almost zero gains over the last 3 years? junk frequency is even worse than junk volume
squat every day guy is natural just like you. both of you make no gains. and you make even less gains than him. at least he can squat 220kg 7 days per week. so what's the conclusion there?
>methshaming in the current year
quoting an article by pic related holy shit you're a giant homosexual and dyel kek
Roid trannies will never be real men
"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.
I don't go to the gym at all
Give me a rundown on his training philosophy and his diet advice as well.
Just watch Heavy Duty College on YouTube, big collection of short mentzer clips explaining his beliefs
I think he's got full interviews and seminars too. I don't like that channel because I thought it was new Mike content. I go back and watch the full interviews sometimes because it's engaging like reading philosophy.
I hope HIT is going as good for you bros as it has for me. Amazed I didn't try to incorporate more of this earlier, I think I tried some of it in high school and then re-ZOG'd my brain with Weiderism.
post body? i want to see how effective HIT menzter training is. alot of people shill for it on these threads but i never see a body posted.
I didn't take before pics because I'm a burnt out wagie tbh. I finish my 8th week tomorrow and am gonna take measurements then. I measured bodyfat with the US navy method and went from 22% to 19% and my lifts have gone up slightly.
Will take some before/after pics for the next 8 week cycle which will be better because I may finally get below 15%, I havent been that lean in a few years.
I'm a semi-advocate for this sort of training. Actually I'm moreso inclined that once you've got a base level of fitness, (like, strong enough to do 10 chinups, 25 pushups, squat 1.5X bodyweight, something like that, I can't say exactly where the line is), the stronger you get from there, the fewer sets you need, basically.
I was doing 3-4 sets an exercise when I got back in the gym but have slowly scaled it back as recovery has become harder & harder & now I'm down to 1 or 2 sets on nearly everything, (3 on leg press & low incline bench since they're my only quad & chest exercises). So I wouldn't recommend single set training as a catch all, because it depends on the person, but if you're out of your newbie phase & your numbers aren't going up, literally removing a set from the exercise & reassessing could be the most productive thing you could do.
I still do currently 47 work sets per week for all the muscles on my body so a bit more than Mike recommended.
Keep at it anon, keep us posted
Thanks. Will do. Pic rel is the current setup, working out on non-consecutive days. Lat pulldowns have got really fricking strong, 115kg for 10 reps, using a 2/2 tempo, & hitting the stack on lying leg curls for 8, so I'm down to one set on these. Preacher curls with 90lb for 8 but maybe if I can get to 100lb a single set will do the job from there on out.
Pic rel
>skinny fat
>girls wrists
>hides legs
why are metner gays always dyel?
Post body and routine
>skinny fat
you have full-blown autism
no abs = fat
he's also skinny so skinny fat
go back to idolizing some second place homosexual meth addict who is getting you no gains
>still no body with timestamp
embarrasing
i don't care what some dyels think kek get an impressive fizeek first
Keep seething and coping, fatty
Muscular failure is what makes the muscle/bones/tendons get stronger. And it takes more than 4 days for them to recover. Training more often is over training and detrimental.
You should only train once a week and do only 1 set of reps that take you to failure. Then, stay 1 minute trying to complet the last rep in failure while you make the most obscene faces and sounds
I did a hit chest work out today brehs. It was actually really good feeling. Did a warm up like mentzer suggested on a chest press. moved onto the chest flys. Did the 4 2 4 cadence. Went back to the chest press and did maxes on it until i couldn't anymore. Closed it out with some dips cause why the frick not and mentzer always says 'the upper body squat". then i left. Felt great
oh and this was my first heavy duty/hit workout. first time.
How long should I stay in failure trying to complete the last rep? 1 minute?
I noticed his workouts are more for machines than free weights
I mean you can do them with free weights but it’s much harder
Muscular atrophy starts occurring around the 2 week mark of not training. If you are not training for powerlifting and periodizing your training to maximize strength, then there are 0 downsides to training right before you start losing muscle.
Start mogging the world, stop being a gymcel, make money, have sex, love life.
So you're suggesting training every two weeks??
that's silly the effect of lifting weights only lasts for 2 days
Rest is important, and going to failure is optimal. However personally I find my body responds best to more frequent training. I feel weak as frick if I'm not consistently pushing my body hard. Also I find the 'one set' meme useless for most people. You're much more likely to run out of oxygen before your muscle truly fails at that rate.
>You're much more likely to run out of oxygen before your muscle truly fails at that rate.
I didn't even start doing cardio until 3 weeks ago. Unless you're 500lbs and smoking two packs a day I really doubt that your cardiovascular system is bottlenecking your bicep curls.
>really doubt that your cardiovascular system is bottlenecking your bicep curls.
Try supersettng leg extension + leg press
Yes, that's what I've been doing for a few months. My muscles have consistently given out before my cardiovasc. system, even though my cardiovasc system isn't great (I have a high resting heart rate). Maybe this would be different if you're doing a lower # of reps than recommended. (Mentzer recommended 8-15 reps for leg press)
He built his body with volume and steroids, then smoked meth and shilled this crap
>BuT hE TraInEd NatTyS
Show me
exactly, advice from roidtroonys is completely useless. They could swing a bowling ball around and put on more mass than me or you.
cope
The problem with one set to failure is that the current literature suggests that going shy to failure will make the same gains as going to failure. That’s why it’s better to rpe8 multiple sets and make gains. The program is good for busy and lazy people tho
study methodology issue
can one of those mentzer homosexuals post timestamped body please?
like at least 1?
Don't have a timestamp from the gym locker room I'm afraid
Frick you homie
During covid I used to train 3-4 times a week full body high intensity.
I’d be ill and rundown a lot. CNS fatigue despite adequate calories and nutrition.
I “tapped out” in a sense by reducing to twice a week, understanding that I would probably suffer in my progress and physique.
Yet the opposite happened. I was adequately rested, and could go even harder in the gym. I was stronger and people commented that I was looking bigger.
Jump a year later.
Then some weeks where I was super busy at work/life, I had only the time to go once per week for a while. I saw this the same way I saw reducing to 2x a week previously, that this can only be neglectful or at best just simple maintenance level training since it’s so apparently infrequent.
Yet it was even more beneficial than going twice per week. I was even stronger, even more recovered and started to see even bigger gains because my muscles had time to heal.
The caveat to all of this is every time I reduced the frequency of sessions per week, I dedicated myself to increasing the intensity. That’s the key to all this.
I said to myself if I’m going to be a b***h by working out less times per week, then I better make up for it by going balls to the wall in my intensity.
I think honestly this is the best approach for a natty lifelong lifter to workout.
What I don’t understand about the whole 1 set thing with these threads popping recently is that what weight % 1rm should people be hitting?
You can laugh at my back pic but I used to be 135lbs skelly mode at 6ft. Super skeletal. Now I’m 200lbs. So it’s undeniable progress that I’m happy with.
dude you are just fricking fat
>what weight % 1rm should people be hitting?
A weight that takes you to failure in the 6-10 rep range for upper body, 8-15 for legs.
Also the weight can be higher if you put more focus on also going to static and eccentric failure
Thoughts on training once a week only?
you'll be more dyel than you already are
>more dyel than now
Tbh I’m not at my best but I can’t ask for more training once a week
>What I don’t understand about the whole 1 set thing with these threads popping recently is that what weight % 1rm should people be hitting?
Mr. Mentzer warned against doing 1 rep for training because it's less safe and doesn't let you reach as close as you could to muscular failure.
His shit is real
maybe if you'd workout like a man you'd understand
Do a lot of reps with lots of weight and workout the next day with the same intensity, you cant
You'll naturally fall into working out three days a week
The rest should be spent on active recovery like walking or running, and sleeping