Posts Tagged ‘HIT FAQ’
The Heavy Duty FAQ 0.99
I found this online awhile ago and thought I’d post it here for the convenience of my readers. I don’t know who the author is or if there’s a newer version available, but here it is in its entirety. It’s fairly comprehensive. To the best of my knowledge, I’m not violating any copyrights on this document, but I will take it down if I discover I am. I found this version here.
There’s also a HIT FAQ floating around the Internet. You can purchase HIT FAQ 5.0 by visiting http://www.hardtraining.com/hitfaq_products.html. There are also a number of free versions out there, such as this one: http://proflexgym.com/hit_faq.htm though I don’t know the version number of this one.
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Introduction / Disclaimer
This document is an attempt by the author to provide a general, easy-to-understand guide to the Heavy Duty training system. The reader is assumed to know the fundamentals of weight training; however, prerequisite knowledge of high-intensity training – be it HIT or Heavy Duty – is not required. Thus, the Heavy Duty system is introduced in a broader, more general context than might be expected in his books.
The information in this FAQ does not necessarily reflect the opinions of the author. As I have no degree in any subject relevant to weight training, I have made every attempt to stay faithful to the document’s sources of information. Principal sources of information are the HIT FAQ 2.0 and Mike Mentzer’s book “Heavy Duty 2: Mind and Body.” Therefore, although the focus of this FAQ is Heavy Duty, the information here exceeds the scope of the Heavy Duty books. This was done in order to enhance understanding as well as provide extra HIT tools applicable to Heavy Duty training. Every effort has been made to exclude information that contradicted Heavy Duty principles.
Of course, you should see your physician before embarking on any exercise program. If you are interested in learning more about Heavy Duty, by all means buy the book.
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Contents
HD Fundamentals
What is Heavy Duty?
Intensity
Recovery
Overtraining
Aspects of Training
Volume and frequency
Special techniques
Choosing exercises
Finding optimal range and 1RM
Other notes on training
Superslow
Other guidelines
Diet
Rest
Steroids and Supplements
The Workouts
Quotes
List of resources
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1. HD Fundamentals
1.1 What is Heavy Duty?
Heavy Duty (HD) is a controversial training system or theory based on the principles of high intensity training (HIT.) HIT itself is a school of training that follows 4 training axioms:
1. Hard – as hard as possible in good form, include training to momentary failure
2. Brief – one set of a few exercises that should last less than one hour
3. Infrequent – workouts may be scheduled as little as once a week
4. Safe – safety should never be sacrificed for productivity
These principles have been around since the dawn of strength training. HIT was formalized in the early 1970s by Arthur Jones and his Nautilus Company. Like another school of training, periodization, there are many different programs that qualify as HIT. In the early 1990s, Mike Mentzer introduced his version Heavy Duty (HD), purporting it to be the one valid theory of high-intensity training. His 1996 book “Heavy Duty 2: Mind and Body” represents the latest refinement of Heavy Duty theory.
Heavy Duty is a highly controversial training program for many reasons. Not least among them is Mentzer’s contention that HD will not only produce better results, but the best results that any training system has ever produced.
“Presently, my understanding of the fundamental principles of the theory of high-intensity training is thorough and complete – not two plus two equals three-and-a-half, but two plus two equals four! Heretofore, I would only occasionally have clients gain 10 to 20 pounds in a month or 30 to 40 pounds in three to four months. Now such is no longer the exception , but the rule!” – Mike Mentzer (from his book)
1.2 Intensity
Intensity is the fundamental concept of HIT and Heavy Duty. Intensity is defined as “the percentage of momentary effort” required to move a weight. Another way to define intensity is as the degree of inroad or momentary fatigue made into a muscle. High-intensity proponents – be it HIT or HD – believe that intensity is the principal factor for growth stimulation, citing the Overload Principle. The Overload Principle, a weight training rule founded in 1933, states that a muscle must be overloaded with a workload beyond a certain capacity in order to produce growth. This has been supported by research dating back to the turn of this century. In other words, the harder you train, the more you grow.
From the Overload principle, it is concluded that one must reach a certain level of intensity or fatigue in order to exceed that threshhold and stimulate growth. Only high-intensity workouts have proven to be successful in producing growth. To attain high-intensity, one must perform an exercise until positive or concentric failure. This is the point where one cannot move the weight for any more repetitions. It is only at failure or 100% intensity can one be sure that growth will be stimulated.
This fact is crucial. If the set is performed to failure, even if it is the first and only set, it will produce growth. Mentzer compares this growth mechanism to a light device. Once you switch it on, you don’t need to keep turning the switch on and off again and again. Thus, to perform an exercise for one set to failure is all that is needed to produce growth from that exercise. Research has been inconclusive about whether doing any more sets necessarily stimulates more growth than just one set.
Concenctric or positive failure is defined as the point reached in the set where one cannot lift the weight anymore for complete reps. When one approaches concentric failure, every effort, without cheating, should be made to move the weight. Once perceptible movement stops, one should continue pressing for at least 10-15 seconds. This can be considered an “isometric” rep. “Partial” positive reps after concentric failure is not necessary. Although intensity is crucial, safety should never be sacrificed. One should always maintain strict form. The weight should be moved in a deliberate, controlled manner. Sloppy form compromises safety as well as quality of stimulation. One should never cheat just to do one more rep or have the training partner “spot” to help, unless one is performing negatives or static contractions. As the rep gets harder, it becomes more crucial to follow through with good form and smooth, constant motion. The last few reps are the truly productive ones. Unless one is a powerlifter, explosive, ballistic movements should be avoided like the plague. Explosive movement not only sacrifices good form, but introduces high sheer force on your joints and connective tissue. Never train explosively.
Taking more time to lift a weight is not only safer, but more productive. Momentum, caused by fast movements, helps to alleviate the tension, which is not what you want. Lifting a weight faster does not help you recruit Type II muscular fibers nor does it make you “explosive.” Muscular fiber recruitment follows the Size Principle of Recruitment. Most HIT experts recommend that each rep should take 6 seconds – 2 seconds up (concentric portion of exercise), 4 seconds down (eccentic part.) It is particularly important to perform the lowering or eccentric portion of the exercise at a slow velocity. Most trainers lower the weight very quickly; however, studies have suggested that the eccentric portion is actually the more productive part of the exercise. An ideal rep cadence is not known. If in doubt, go slower instead of faster.
1.3 Recovery
The concept of recovery is, perhaps, more important to understand than intensity, because it IS so poorly understood. Many HIT people themselves have underestimated the importance of issue too. Recovery is the process of letting your body rest, abstaining from any exercise and preferably any intense, physical activity . Although intensity is the key factor for stimulating growth, intensity does not equal growth. Many mistakenly believe that one gets stronger after a workout, which is a principal motivation for high frequency workouts. In fact, one becomes much weaker after an intense workout..
“The workout, understand, doesn’t produce muscle growth, but merely serves to stimulate the body’s growth mechanism into motion. It is the body that produces the growth, but only if left undisturbed during a sufficient rest period” – Mike Mentzer (from his book)
The rest or recovery period is where growth occurs. First, the body must produce enough growth in order to attain the level of strength one had before the workout. This period has traditionally been called the recovery period. It is only after this period will the body “overcompensate” or manifest strength/mass gains. In other words, only when the muscle fully recovers can it “grow.” If one works out before this end of the overcompensation period, let alone the recovery period, one in effect sabotages the possible growth production that the previous workout had initially stimulated. This is a crucial point.
Exercise damages muscle. The more damage, the longer it will take to recover. It has not been proven that doing more than one set will necessarily stimulate more growth, although it will certainly cause more damage. Thus, Mentzer contends that for this reason one must not perform any more than one set to failure for an exercise. Not only is doing more than one set undesirable, but counterproductive. It is the cornerstone of high-intensity Heavy Duty training.
“In other words, the extent to which you work out, perform a number of sets, is an negative because for every set performed there is caused a deeper inroad into recovery ability; this is undeniably, unquestionably a negative factor . . . . . . . .So, clearly, the issue of volume is a negative factor. Even one set is a negative, insofar that you train at all you are utilizing biochemical resources that must be replaced, and the more you use the more that must be replaced. It follows logically that optimal results can be achieved only as the result of the least or precise, amount of exercise necessary being performed. Of course, at least one set must be performed to have a workout.”
Finally, Mentzer refutes the traditional beliefs that recovery takes 48-72 hours to complete and that after 96 hours, the muscle atrophies. He contends that recovery and overcompensation both take many days each to complete. Thus, a truly productive rest period for a muscle may often take at least a week. It would be absurd to assume muscle would atrophy if it had not fully overcompensated, let alone fully recovered. To prove this, he notes the quite common occurence of people becoming stronger after a long layoff from their typical workouts. In fact, it may take weeks before muscle atrophies. This last point is critical to Heavy Duty’s extended rest periods. Because it is unlikely that muscle will atrophy, it can be concluded that muscle will either remain stagnant or more likely grow during a prolonged rest period. The use of these longer rest period is a major factor for Heavy Duty’s remarkable relative effectiveness.
1.4 Overtraining
Overtraining is the #1 enemy of training. Mentzer defines it as “performing any exercise, in terms of both volume [# of sets] and frequency [how often], than is precisely required.” Overtraining is the primary cause for strength and size losses. However, if left unchecked, it can leave to more severe symptoms. The best way to approach overtraining, Mentzer believes, is to see exercise as a “stress” like sickness, emotional trauma, and injuries. If you do not let your body recover from the stress, many problems will arise.
Among the symptoms of overtraining or overstress for that matter are “decreased muscle size and strength , longer-than-average recovery time after a workout, elevated waking pulse rate, elevated morning blood pressure , increased joint and muscle aches, headaches, hand tremors, tiredness, listlessness, insomnia, loss or decrease in appetite, injury, and illness.” (from the HIT FAQ 2.0)
Whenever one trains, the body releases the hormone cortisol which causes a “catabolic” state. In this state, the protein in your body becomes broken down into amino acids and is sent into the liver to be converted into glucose. If one is overtrained, this can profoundly affect your immune system, as studies have suggested that the first proteins that are broken down are T-cells. After an hour of training, your body may be in a weakened immunity state for up to 6-8 hours. In other words, one can literally train into sickness. Furthermore, cortisol can also weaken connective tissue around your muscles and bones, leading to a greater chance of injury. Your body may, in effect, use your muscles for energy!
Diet is important in regulating cortisol. Emphasize carbohydrates (60-70% of total calories.) Eat carbohydrates and protein, 1-2 hours before and immediately after workout. Continuing to eat carbohydrates ever 2 hours for 4-6 hours. Drink water frequently. But, most of all, one must not overtrain.
The solution to overtraining is, above all, rest. Mentzer recommends a 2-3 week layoff from any routine you’ve been doing before starting his one, because he believes that overtraining in most cases is that severe.
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2. Aspects of training
2.1 Volume and Frequency
Volume is defined as the total number of sets per workout. Frequency is defined as the ratio of workouts to a period of time, usually a week. These are the primary variables a trainee uses to avoid overtraining and maximize growth. Traditionally, HIT experts recommended full-body workouts with 12-20 sets 2 or 3 times per week. Mentzer believed that this was gross overtraining and recommended a 3-way split routine in his original Heavy Duty book. A split routine, unlike a full-body routine, prescribes different workouts that spread out the exercises emphasizing specific bodyparts. This collection of workouts is called a cycle, and the number of workouts in that cycle is the number of ways. Mentzer’s split routine had 3 different days: chest/back, legs, and arms, 7-9 sets per workout, done over a period of a week with 1-2 rest days in between each workout day.
Though the program initially worked well, Mentzer was unsatisfied with the results and gradually reduced both volume and frequency. Today, a typical Mentzer routine is a 4-way split – chest/back, legs, arms, and legs – with 3-5 sets per workout done no more often than 4 times per 16 days. His principal motivation for adding leg days in between was due to the overlapping or indirect effect upper torso exercises have. Almost all upper body exercises require the tricep and delt muscles, and the Deadlift requires your entire body. Thus, in the original Heavy Duty routine, the arms would be stimulated every 2-3 days, while the legs every 7 days. Adding an extra leg day and using at least 3 rest days in between workouts rectified this problem guaranteeing that every bodypart would get worked directly or indirectly no more than every 8 days.
The crucial point about volume and frequency is that they must constantly be regulated over your entire training history. As one gets stronger, the stresses or the demands that stimulating exercise makes increases. However, the ability to recover from exercise remains relatively constant. Thus, all routines, however productive now, will eventually lead to overtraining. Even a Heavy Duty routine. If progress stagnates and the workout had been previously productive, it can not be due to undertraining. This is a crucial point. Thus, if progress stagnates, one should not be doing intensity techniques like static contractions or performing more exercises to somehow “force” progress. More exercise will cause more overtraining and put one further in the red of overtraining. Thus, when progress stops, regulate volume and frequency by doing less and resting more.
Mentzer believes that the infamous sticking point, the point where progress stops, can be entirely avoided (unless one has reached genetic potential) if one reduces frequency and volume accordingly. A HD2 routine initially has 3 rest days between workouts. For example, with 3 days, the next workout after one done on Monday would be on Friday. Mentzer recommends adding a rest day between one of the workouts every other cycle. Eventually, switch to 4 rest days between each workout (probably after some months.) Then, again intermittenly add an extra rest day until 5 rest days per workout is required. Also, every 3rd workout, drop one or two isolation exercises, particularly with the “arms” workout. Or, avoid the use the pre-exhaustion on certain bodyparts. In other words, as progress slows, reduce the volume and frequency to avoid overtraining and sticking points.
2.2 Special Intensity Techniques
a) Pre-exhaustion – Pre-exhaustion is perhaps the most commonly used technique for increasing the intensity of a workout. Pre-exhaustion is the act of performing an isolation exercise right before, without rest, a compound exercise that targets the same bodypart. Most compound exercises involve many muscles besides the target bodypart. This is not only why they produce the most mass, but also why they can not fully exercise the target bodypart to failure. For example, because a bench press involves the arms, the triceps would be the “weak link” failing before the pectorals get fully exhausted. Pre-exhaustion “pre-exhausts” the bodypart enabling one to fail at the “weak link” with thorough exhaustion of the targeted bodypart. For example, flyes are often used to pre-exhaust the bench press. Mentzer uses this technique frequently in his routines. However, like all intensity techniques, they must not be used every time. As a result, one may occasionally drop the isolation exercise to avoid pre-exhaustion. Definitely avoid pre-exhaustion when gains begin to slow. Mentzer recommends dropping pullovers every other cycle and the pressdowns every 3rd workout.
b) Negatives – Negatives is arguably the most intense, productive technique there is. Also, called forced reps, it is also the quickest way to reach overtraining and thus must be used sparingly, if at all. To understand why it is so taxing, one must realize that there are actually two other kinds of training failure, besides positive failure. When one is no longer able to hold a certain weight, static failure is reached. When one cannot lower the weight controllably, negative or eccentric failure is reached. Obviously, one will reach positive failure before reaching static failure, and reach static failure before negative failure. In fact, negative strength is about 40% more than positive. Negatives is the process of lowering a weight for reps until negative failure, which will cause more fatigue than positive failure. Increasing negative strength will automatically increase positive strength. There are 3 ways to do negatives.
i) Choose a weight that is 30-40% more than what would be normally used. Then, have a training partner help lift the weight. Then, take 8-10 seconds to lower it alone. Continue until the weight cannot be lowered with control. This should be around 6-10 reps.
ii) Train to positive failure, then have a training partner raise the weight for 2-3 forced reps.
iii) With a machine, one can train one appendage at a time. This makes negative possible without a training partner. Use 30% less weight than usual. Lift the weight with both appendages in 2 seconds, then lower it with just one appendage in 8-10 seconds. For each appendage, 6-10 reps should be done.
c) Manuals – This technique is particularly advocated by Dan Riley, strength coach for the Washington Redskins. After training to positive failure in an exercise, have a partner apply manual resistance for the same muscle. The “lifting” part should take a very long time to complete; likewise, lowering should take long too with applying as much resistance possible against the lowering part. This should be done for 2-3 reps, and the burn should be excruciating.
d) Static Contractions – This is Mentzer’s favorite technique. Whereas negatives concentrate on negative failure, static contractions concentrate on static failure or the point where the weight cannot be held. To perform a static hold, have a partner lift the weight into the “fully contracted” position. This position is the point of the exercise where 100% of the muscle can be recruited. For example, for a bench press, it is a couple of inches from the top of the movement. For the upper body, use a weight (about 30% heavier) that can be held up to 8-12 seconds. For the lower body, 15-30 seconds should be used. Once the weight cannot be held in place, perform a negative by lowering it as controlled and slowly as possible. Static contractions can also be done one appendage at a time with a machine.
Mentzer uses static contractions often with his clients and notes very positive results. However, he warns that it can cause overtraining very quickly. He recommends beginning trainees stick with just positive failure for 2 months before applying static contractions or negatives. Statics should be used infrequently and judiciously. He also believes that statics are best done on isolation exercises and lat pulldowns. One static contraction can be done by itself, or after a set done to positive failure. He has noted particularly good results with the latter.
e) Pre-stretching and Stretching- Unlike the other techniques, this can be used in every workout. It is not particularly well-known, but it is a highly effective technique that been noted by Mentzer, POF creator Steve Holman, and Nautilus man Ellington Darden. Lower the weight slowly. At a couple of inches before full extension, accelerate speed until just before full extension. Then, quickly switch direction and raise the weight again. Prestretching triggers the myotatic reflex, which sends a message to your muscular system to contract with higher intensity. Prestretching only needs to be done on the last rep or two of a set and can be done on pressing and “stretch-position” exercises. Such stretch-position exercises include flyes, curls, and pullovers. Pressing motions can also be used. Prestretching is a simple technique, but it must be done with great caution. One shouldn’t perform a prestretch for an exercise until that exercise can be regularly performed with smooth, proper form. At stretch position, the body is most vulnerable to injury. A jerking motion such as the prestretch at this position can tear or pull. Thus, it may be wise to switch direction just before full extension and to perform thorough stretching before the set. Also, as soon as the direction of the weight is switched, the rep must be raised slowly again. It is very tempting to prestretch into an explosive rep or complete raise the weight halfway before slowing the speed.
Prestretching, as well as hard stretching, helps to stretch the fascia. The fascia is an encasement around the muscle fibers that acts like a girdle limiting the space for muscle fibers to grow. Stretching the fascia will help reduce this constriction. It has been proposed that the “muscle memory” phenomenon may be caused by the fascia having been previously stretched thus letting muscle to grow back at a faster rate. To stretch the fascia, hard stretching should be performed after an exercise. This can be accomplished by holding the stretch with the stretch-position exercises at the end of the set.
2.3 Choosing exercises
Mentzer recommends that one should stick to the exercises in his routines. However, substitutions are available. It’s important to maintain the same order of exercises. Isolation or single-joint exercises should always be done before compound or multi-joint exercises that stimulate the same area. Compound exercises produce most of the mass, and the isolation exercises included serve to pre-exhaust the compound exercises. Dumbbell flyes, pec deck and cable crossovers can substitute each other. Bench press and incline press can substitute each other. Bentover barbell rows can substitute with the pulldowns. Mentzer believes that machines made by Nautilus, Medx, and Hammer Strength are superior to free weights. When they are available for a certain exercise, he uses them Otherwise, he advises free weights since other types of machines are generally inferior quality.
2.4 Finding optimal range and 1RM
A rep range is a general guideline to optimize production. For most exercises, Mentzer recommends 6-10 reps to failure, except for the incline press (1-3), dips (3-5), and calf raises (12-20.) Of course, one should always train to failure regardless of # of reps. The important thing is not so much number of the reps but the total duration of time for the set. Once the range has been exceeded, the weight should be increased by 5-10% or to whatever is appropriate.
“Basic muscle physiology says that skeletal muscles hypertrophy more readily when they are taxed within their anaerobic pathways of 30-90 seconds with approximately 60 seconds being the average time required. Any exercise that is carried beyond 70 seconds utilizes more aerobic than anaerobic pathways, and, consequently the trainee’s endurance is increased at the cost of size/strength. Likewise, a set performed for only 10 seconds has little, if any benefit. The only time you need to perform a “single” rep is if you are a powerlifter, and you are training yourself on the skill component.” – HIT FAQ 2.0
This varies person to person, muscle to muscle, depending on composition of muscle fiber type and neurological efficiency or “skill.” If one has a higher proportion of Type I fibers in the legs, one would need to do more reps to adequately tax the legs. Likewise, if one had predominantly TypeIIb fibers in the legs, one would could do less than 6 reps. Here is a way to estimate.
Determine the 1RM for an exercise and rest 5 minutes. Train at 80% of that weight to failure with good form. Record the # of reps. Multiply that # by 0.15 and round off. To get the low-end of the range, subtract the # of reps at 80% with the rounded off number. To get the high-end, add the # of reps at 80% with the rounded off number. The leg extension corresponds well with other leg exercises. The bicep curl corresponds well with upper body exercises.
Attempting the 1RM is required to do the previous estimation. However, it is considered a dangerous process. Unless one is powerlifting or calculating rep-range, it should be avoided. However, the 1RM can be calculated with fairly accurate results. The following equation has been coined the “Brzycki formula”, since it was created by strength coach Matt Brzycki.
Predicted 1RM= Weight Lifted/(1.0278 – .0278X), where X= the number of reps performed to failure.
This formula is highly accurate up to 10 reps, after which the relationship between reps and 1RM curves significantly away from a straight line. If the rep range calculated exceeds 10 reps, than the equation will be inaccurate.
2.5 Other notes on training
Warm ups should be done before a workout. Not only does it help reduce the chance for injury, but it helps blood circulate in the muscles thus “warming” them up for training. Light calisthenics and basic stretching movements done for a minute each will do. However, warm-up sets are usually not deemed necessary as the muscles warm-up through the initial reps of a set. Cool downs after a workout are important too and can be done by walking around for 4-5 minutes or until heart rate returns to normal.
When performing the reps, one should never hold his/her breath. This compromises the muscle’s ability to handle high-intensity as well as significantly raise blood pressure. This can lead to headache or nausea. Though it make look stupid, leaving the mouth open is the best policy. Taking in more oxygen helps to reduce the “burn” or lactic acid buildup as well, which is especially important with leg exercises.
Although it can be difficult to control, avoid grunting, making faces, or flexing another muscle other than what is being worked. High-intensity exercise is as mental as physical. When doing these things, attention is being averted from the exercise itself, which takes away from the intensity of the exercise. The neuromuscular connection must be 100% for the exercise and not compromised by grimaces or straining of other muscle or unnecessary clenching of a grip. All attention should be directed toward the movement, especially when approaching failure.
Generally, take as much rest between exercises as needed. A Heavy Duty workout session need not be a race, and it may take a couple of minutes to muster that kind of effort again. Yes, training from exercise to exercise in rapid succession can trigger a substantial cardiovascular response; however, Heavy Duty training is about building mass not strengthening the heart. Cardio and aerobics are discouraged too, by the way, since they make an inroad into recovery without producing growth. The only time where exercises must be done right after another is when two exercises are “strung” together for pre-exhaustion.
Training logs are critical for a success program. Among the things a thorough record for a workout should include are “date, exercises, order of exercises,, seat position (if applicable), resistance, repetitions, sets, overall training time, and any other specifics such as bodyweight, time of day, outside temperature, and aches and pains that may affect your performance.” (from HIT FAQ 2.0) Increases in strength are measured by double progression – progression in reps or weight lifted. And increases in muscle mass are measured by increases in strength. This is an essential foundation of all weight training. Training logs are particularly important for Heavy Duty, because volume and frequency, as well as use of high-intensity techniques (static contractions, pre-exhaustion) must be carefully regulated.
2.6 Superslow
Superslow is a highly productive intensity technique developed by Ken Hutchins. In short, one performs reps at a very slow speed. Weights are raised in 10 seconds and lowered from 5 to 10 seconds, depending on the medium. Superslow offers three advantages. Going that slow will almost ensure perfect form and eliminate cheating. It significantly reduces the forces applied to the joints and tendons, thus making exercise extremely safe. Finally, it virtually eliminates momentum from exercise. Thus, the tension is more continuous through the full range of motion, making the muscle contract with higher intensity.
Superslow reps should be a steady, slow squeeze. At the beginning of every rep, the weight should barely move. Through the entire range of motion, the movement should be smooth and at constant rate. Counting is important. If a rep exceed 10 seconds on the raising part, do not speed up the movement. An effort should be made to make the weight move continuously as temporary stops breaks the tension. At the point of failure, an effort should be made to continue “pressing” for at least 10 seconds. Though the weight will not move, this will more thoroughly fatigue the muscle.
Superslow has disadvantages. One will initially have to use up to 40% less weight than usual, which can be highly discouraging for some. However, it’s important to remember that the weight itself is a means to high-intensity contractions. The weight will be “heavy” with superslow. Moreover, superslow can be very uncomfortable. This may make training to failure very difficult. Of course, the extra “pain” may not be considered a flaw if one is interested in higher intensity.
For most machines, rep should be done 10/5. The latter number does vary depending on the friction of the machine. Ultra-low friction machines (such as superslow designed machines), as well as free-weights should be done with a 10/10 stroke. After training to failure from such a modality, no partials should be possible. High friction machines may require a short negative stroke.
Superslow experts recommend a rep range of 4-8 reps. This is much longer than the 6-10 rep range proffered by Heavy Duty. Noting that range is really about duration of a set, a 6-10 rep range would translate to about 2-3 10/10 or 2-4 10/5 reps.
More information about superslow training can be found at http://www.superslow.com
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3. Other guidelines
3.1 Diet
Mentzer believes diet is less critical to growth than correct training. He contends that most bodybuilders needlessly overeat. Eating more than one needs, be it calories or nutrients will be wasted or converted into fat. The best policy is to eat a nutritious, well-balanced meal.
One myth is the belief that eating lots of protein will create muscle. Actually, muscle is 72% water. Protein itself is not the limiting factor of growth. High-intensity trainees do require more protein than the RDA, but not that much more. Studies have suggested 0.6136 grams/pound per day is optimal. Unless one is on a calorie reduction diet, more protein is not needed.
Nutrition should be broken into 60-65% carbohydrates, 15-20% fat, and 15-20% protein. The breakdown is by calorie. They should be broken into 4-6 meals, which helps to alleviate hunger, reduce cortisol, and hasten nutrition absorption. A meal should be eaten just after a workout, since the muscular system is starving for carbohydrates. Mentzer states since it takes 600 surplus calories to produce a pound of muscle, eating 300-500 calories above maintenance daily is all that is needed. When gains slow, increase by 150-300 calories.
“There’s a little more than 600 calories in a pound of muscle. If you are stimulating three pounds of muscle growth a week, you will require 600 x 3, or 1800 calories per week above maintenance. That translates to 257 calories per day above maintenance, but you’re taking in 300 calories above maintenance. Since 300 minus 257 would equal 47, those 47 excess calories above growth production need would turn to fat; however, since there are 3500 calories in a pound of fat, a 47-calorie-per-day excess would amount to only a pound of fat gained every 74 days. (If you stimulated one pound of muscle growth per week, instead of three pounds per week, you’d require 85 calories a day above maintenance; therefore, the 215- calorie excess would amount to approximately two pounds of fat gained per month.) If after two months on a positive calorie balance of 300 per day you see fat accumulating, use your best judgment and reduce calorie intake somewhat. ” – Mike Mentzer (from Heavy Duty 2)
Maintenance caloric intake can be estimated by multiplying weight in lbs. by 12. However, a better way is to count total caloric intake for 5 days and divide by five. If one wants to lose weight, deduct caloric intake by 500- 1000 calories.
Finally, one should consume 1-2 gallons of water. Water is an often unestimated aspect of diet. Remember that muscle is 3/4 water. Water restriction causes fat retention, constipation, and water retention. Keeping the body well-hydrates is a critical part in muscular growth as well as general good health.
3.2 Rest
Most of the recovery process occurs during sleep. Thus, lack of it can hurt growth. Eight to ten hours of sleep is recommended, as well as a 15-minute nap in the afternoon. Physical activity outside of training should be minimized as well. Initially, there should be 3 rest days between workouts. Every other cycle or so, add in an extra rest day. If one does not feel recovered before the next workout in the cycle, add in another rest day or two to let the muscles stimulated from the previous workout recover. After 3-4 months, train every 5 days. Eventually, training every 7 days will be necessary.
3.3 Steroids and Supplements
Mentzer is a staunch natural bodybuilder advocate. He rails especially against the false advertising of supplements from bodybuilders who took steroids before. Anyway, here are some short-term effects of steroids. Note that these are based on doctor-approved, therapeutic dosages.
“ Liver dysfunction, prostate enlargement, severe acne, acceleration of male pattern baldness , connective tissue catabolism, kidney dysfunction, cardiovascular dysfunction, gastrointestinal dysfunction, immune system dysfunction, water retention, gynecomastia (fatty deposits under the nipples), testicular atrophy, spermatogenesis dysfunction impotency, in adolescents, the added danger is of premature fusing of epiphyseal growth plates.” – from HIT FAQ 2.0
Most supplements are expensive bunk. Though Mentzer does support creatine, he maintains that it will never replace proper nutrition and training. If one is not eating or training right, they will do nothing but leave an empty wallet.
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4. The Workouts
Workout Routine #1
Chest / Back
Pec Desk or Flat-Bench Dumbbell Flyes, pre-exhaust with . . . .
Incline Press (preferable on a Smith machine)
Nautilus Pullover or Dumbbell Pullovers, pre-exhaust with . . . . .
Close-Grip, Palms-Up Pulldown
Regular (not stiff-legged) Deadlift
rest 3-6 days
Legs
Leg Extensions, pre-exhaust with . . .
Leg Press or Squats
Standing Calf Raise or Calf Raises
rest 3-6 days
Delts / Arms
Dumbbell Laterals (preferably Nautilus Laterals)
Bentover Dumbbell Laterals (preferably Pec Deck),
Standing Barbell Curl (preferably Nautilus Curls)
Tricep Pressdowns, pre-exhaust with . . . .
Dips
rest 3-6 days
Legs
rest 3-6 days and repeat cycle
This is the standard Heavy Duty routine. If properly regulated (check pre-exhaustion and rest sections), it should work for most folks up to 6-9 months. When 6-7 days rest does not produce meaningful results anymore, switch to the consolidation routine. The consolidation routine should also be used if one has poor recovery ability and cannot gain at all from the original routine.
Consolidation routine
Workout A
Squats
Close-grip, Palms-Up Pulldowns
rest 5-7 days
Workout B
Regular Deadlifts
Dips
rest 5-7 days
This severely reduced routine was recently modified by Mentzer. He believes that the one in the book overtrained people! One should start with 5 rest days and properly regulate. This should work up until the genetic limits.
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5. Quotes
These were taken from the Mike Mentzer site.
“As a physician with over 20 years of training experience, I thought that I had maxed out my genetic potential at a height of 5’10” and a weight of 215 pounds. I had forced my bodyweight as high as 223 pounds in the past, but this gain was clearly mostly fat, and certainly not what I desired. Since I had plateaued, I felt that I had to try something different; and, after much personal debate, opted for a series of phone consultations with Mike Mentzer. Within a matter of months, I was 27 pounds heavier, almost exclusively lean muscle mass gains and had topped my previous maximum by 15 pounds at a much lower bodyfat count. I strongly endorse the Heavy Duty Method of Training and recommend that anyone who is frustrated with their progress to contact Mr. Mentzer for phone consultations and/or buy his books. It will be the most productive time you NEVER spent in the gym!” – Calvin Wilson, II, MD, Chairman, Dept. OB-GYN, Kent General Hospital, Certified Personal Trainer, Certified Strength and Conditioning Specialist
“Allow me to introduce myself – I am Paul Brodeur. I squatted 1,000 pounds weighing 318 lbs. with 10 percent bodyfat, making the Powerlifting All-Time Top 20 List, while utilizing only high-intensity training principles. Through reading and listening to Mike Mentzer’s books, articles and tapes, I have found the strength of truth, knowledge and valid principles to lift me from the guagmire of injuries, exhaustion and the loss of strength and size. Now I am increasing in strength and size, literally from workout to workout, as I continue my assault on the record books! My personal training clients have also benefited from these same training principles. One of them has gained over 100 pounds of lean in two years and another has gained 30 pounds in just five workouts! To the skeptics, I say – YES! Heavy Duty, high-intensity training principles do work! I have myself, my clients, the methodology and the documentation to prove it! Let me propose a question: would you rather go through life believing in something that is not true, or, would you rather have certainty about your training by learning the one valid theory of anaerobic exercise? I hope your choice will be for the truth so you can finally begin the journey of actualizing your maximum muscular potential.” -Paul Brodeur, powerlifter and personal trainer in Arlington, Texas 817-737-6837
“As CEO of one of the largest computer peripherals companies, with a degree in zoology and a D.D.S., you’d think I’d know better than to fall for the traditional ( mindless ) volume approach to training. Well, I did. I trained for well over one hour a day 4-5 days a week. And, not only did I fail to make any progress, I was also chronically fatigued, and so frustrated that I almost gave up training entirely. Then I had a phone consultation with Mike Mentzer, read his Heavy Duty books – and gained 28 pounds of lean muscle mass while doubling my strength, all with only a total of 40 minutes of training every eight days!” – Steve Volk, Founder and CEO of Integral Peripherals
“As a multi-sport athlete, high-intensity training has worked wonders for me. In fact, only seven weeks after knee surgery, I broke four world records in powerlifting using Heavy Duty training principles exclusively.” – Allison Labeau, Guaranteed Fitness Gym, Spencer, Mass. (508)- 885-3686
“I first spoke with Mike Mentzer in 1994. In a short space of time, he taught me the basic tenets of Heavy Duty, high-intensity training. By using Mike’s theory, I gained 16 pounds of lean, competitive muscle; enough to win and place high in a number of contests recently. Thanks, Mike. Heavy Duty works. The hell with those who doubt.”- David Lewis, North East England Association of Natural Bodybuilders 996 Champion
“The Heavy Duty, high-intensity training system represents a rational approach to the subject of productive exercise. The mystics of muscle, with their ill-conceived, poorly conceptualized – instinctive – training system have had their day. If you are truly, sincerely interested in achieving your bodybuilding goals, and truth and reason are important to you, I urge you to take up the Heavy Duty Challenge – (as I have and gained 85 lbs. of muscle!) – and make 1997 your year.” – James Vandervest, High-Intensity Trainer in Orange county, CA (714) 542-6978
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6. List of Resources
Most of the stuff outside of Heavy Duty was taken from the HIT FAQ. The HIT FAQ can be located at the Cyberpump web site. The Cyberpump site, home of the HIT squad, is simply the best resource for general high intensity training.
http://www.geocities.com/Colosseum/4000
Part of the information regarding Superslow was taken from the Superslow web site. If you are interested in either superslow or machine exercise, they sell a book as well as articles that covers both in more detail than just about offered anywhere else.
Anyone interested in the writings of Arthur Jones, father of all HIT, should go to the web site of his new company MedX, Inc. At this site is a gold mine of information about everything that pertains to high intensity training. Although, most of the stuff is written twenty years ago, much of it remains revelant and all of it are insightful and/or entertaining. His influence on Mike Mentzer shows in the articles.
One of the most interesting sources of high-intensity training is the BigBoys site. It is somewhat like Ironman magazine in that it is a forum for various training ideas. Though it is dominated by HIT, various form of high intensity training are represented, including an question & answer column for Heavy Duty. Much of the information about the stretch and prestretch were found on this site. Always entertaining and informative.
http://www.geocities.com/Colosseum/4202
Perhaps, the best high intensity columnist besides Mike Mentzer is Richard Winett. He writes for Ironman magazine and has his own newsletter – Master Trainer. He is a friend of Mike Mentzer and frequently includes Heavy Duty ideas in his articles. His Master Trainer newsletter aims for the older athlete. You can find more information at his site.
http://www.bnt.com/MasterTrainer/mt_toc.html
The Temple Street Gym is by far the best site for those interested in Heavy Duty. Run by HD fanatic Zap, this site offers articles covering a wide range of topics from the HD perspective. Most of all, this site has the only discussion forum solely for Heavy Duty trainees. Anyone serious about this type of training should check out this site.
http://www.geocities.com/HotSprings/6026
The information about Heavy Duty was taken straight from “Heavy Duty 2:Mind and Body.” If you are serious about Heavy Duty, buy this book. To get this, the original Heavy Duty book, the Heavy Duty journal or a personal consultation with Mike himself, visit his web site. The site also offers a few interesting articles, tips, and positive quotes about Heavy Duty.
Anyone specifically interesting in a consultation with Mike should call this number. (note that he charges up to $200 an hour!)
To reach him, E-mail him at
After you’ve made up your mind to buy the books, go to this site to order them. The books significantly cost less here (at least $10 less) and it comes within a week!
Kevin Dunn
Kevin's H.I.T. Blog 