Mike Mentzer Heavy Duty JOURNAL

[Marty Champions]

just lift something heavy than sat it on a tall table to avoid overtraining

[The Scott]

just lift something heavy than sat it on a tall table to avoid overtraining

The Weider Falcon Principle is revealed. 

[dj181]

Leads to over training.

so do you think that performing the set just til positive failure will give the best possible results?

[Mr Nobody]

so do you think that performing the set just til positive failure will give the best possible results?

Forced reps and negatives are needed periodically.

[bigmikecox]

did you ever try the cybergenics training protocol brother?

LOL  I did! What a waste.

Same with Hot Stuff, Boron and Vanadyl Sulfate

[animal1991]

Anyone? Someone must have it? Pleeeease

[dj181]

Anyone? Someone must have it? Pleeeease

what "magic" are you looking for dude?

you just gotta train hard and til failure and get fucking stronger

bigger training loads=bigger muscles

the program does not need to be absolutely perfect, the only thing that matters is training load increases

stop thinking so much and JUST DO IT

[animal1991]

what "magic" are you looking for dude?

you just gotta train hard and til failure and get fucking stronger

bigger training loads=bigger muscles

the program does not need to be absolutely perfect, the only thing that matters is training load increases

stop thinking so much and JUST DO IT

I'm not looking for magic bro. I just want it because I want to read it, that's all. And I am doing it! I just want some good, new reading material of Mentzer and I can't find the Journal or HD II anywhere!

[dj181]

I'm not looking for magic bro. I just want it because I want to read it, that's all. And I am doing it! I just want some good, new reading material of Mentzer and I can't find the Journal or HD II anywhere!

allright man, that's cool

in fact here's Mentzer's exact training "cycle" circa. 78-79

Monday and Thursday

Chest:
Pec-Deck (to failure)
Incline Barbell Press
(forced reps)
Cable or Dumbbell Fly

4 cycles with no pause between movements

Triceps:
Triceps Extension (Nautilus)
Weighted Dip

3 cycles of 8 reps to failure with no rest between movements (rest between cycles)

Thighs:
Heavy Leg Extension 1 x 10 reps
Leg Press 1 x 10 reps
Parallel Squat 1 x 10 reps
Leg Curl 1 x 10 reps

Sometimes the above exercises are performed in superset style. He always uses maximum poundages.

Tuesday and Friday

Back:
Pullover (Nautilus)
Close-Grip Chin (underhand)

2 cycles of superset

Long Cable Pull 2 x 8 reps
One Arm Dumbbell Row 2 x 8 reps

Deltoids:
Lateral Raise (Nautilus)
Press Behind Neck (Nautilus)

2 cycles of superset

Biceps:
Preacher Bench Curl
Barbell Curl

superset above for 3 cycles (I have done this, it is awesome)

Concentration Dumbbell Curl

Calves:
Toe Raise (calf machine)
Toe Raise (leg press)

1 set each
Abs:
Leg Raise (chinning bar)
Crunch (machine)

3 supersets until he feels a burn

[animal1991]

allright man, that's cool

in fact here's Mentzer's exact training "cycle" circa. 78-79

Monday and Thursday

Chest:
Pec-Deck (to failure)
Incline Barbell Press
(forced reps)
Cable or Dumbbell Fly

4 cycles with no pause between movements

Triceps:
Triceps Extension (Nautilus)
Weighted Dip

3 cycles of 8 reps to failure with no rest between movements (rest between cycles)

Thighs:
Heavy Leg Extension 1 x 10 reps
Leg Press 1 x 10 reps
Parallel Squat 1 x 10 reps
Leg Curl 1 x 10 reps

Sometimes the above exercises are performed in superset style. He always uses maximum poundages.

Tuesday and Friday

Back:
Pullover (Nautilus)
Close-Grip Chin (underhand)

2 cycles of superset

Long Cable Pull 2 x 8 reps
One Arm Dumbbell Row 2 x 8 reps

Deltoids:
Lateral Raise (Nautilus)
Press Behind Neck (Nautilus)

2 cycles of superset

Biceps:
Preacher Bench Curl
Barbell Curl

superset above for 3 cycles (I have done this, it is awesome)

Concentration Dumbbell Curl

Calves:
Toe Raise (calf machine)
Toe Raise (leg press)

1 set each
Abs:
Leg Raise (chinning bar)
Crunch (machine)

3 supersets until he feels a burn

Thanks man. Yesterday I did his "push" routine in HD I:

DB Flyes to failure (pre-exhaust)
Incline DB press

Lateral raises (pre-exhaust)
Seated DB press

Tricep pushdowns (pre-exhaust)
Dips

It kicked my ass but I really enjoyed it. Have never felt such a great contraction in my pecs.

[dj181]

Thanks man. Yesterday I did his "push" routine in HD I:

DB Flyes to failure (pre-exhaust)
Incline DB press

Lateral raises (pre-exhaust)
Seated DB press

Tricep pushdowns (pre-exhaust)
Dips

It kicked my ass but I really enjoyed it. Have never felt such a great contraction in my pecs.

IMO that routine is better than his actual workouts from the late 70's

how's your strength increases going? recently my lunges have gone from 40 pounds per bell for 6 reps to 70 pounds per bell for 6 reps, and my quads are noticeably bigger

[Figo]

Animal,

You're in SA, right?

Where did you get the mentzer books, online?

[animal1991]

IMO that routine is better than his actual workouts from the late 70's

how's your strength increases going? recently my lunges have gone from 40 pounds per bell for 6 reps to 70 pounds per bell for 6 reps, and my quads are noticeably bigger

Pretty good. My lunges has gone from 20kg dumbbells to 25kg dumbbells for about 8 reps. That's the only noticable. The rest hasn't really increases but I've maintained it. And I try and do something different each week so its difficult to really say where I'm gaining or not.

[animal1991]

Animal,

You're in SA, right?

Where did you get the mentzer books, online?

Yes, I'm from SA. Well I just downloaded it in PDF format. But I think Amazon has the books themselves

[animal1991]

Heavy Duty
http://www.scribd.com/mobile/doc/36717640

Heavy Duty Nutrition
http://www.scribd.com/mobile/doc/3482497/html5

Not sure if they work but worth a try. I can't see the download link

[dj181]

Pretty good. My lunges has gone from 20kg dumbbells to 25kg dumbbells for about 8 reps. That's the only noticable. The rest hasn't really increases but I've maintained it. And I try and do something different each week so its difficult to really say where I'm gaining or not.

you gotta stick with the same exercises, at least for awhile

this "muscle confusion" concept is a load of horseshit

and if you've just maintained your training loads then that basically means that you have just maintained your size

[animal1991]

you gotta stick with the same exercises, at least for awhile

this "muscle confusion" concept is a load of horseshit

and if you've just maintained your training loads then that basically means that you have just maintained your size

I'm not doing the whole "muscle confusion" thing. I just like to mix it up.

[_bruce_]

I believe Mike Mentzers Heavy Duty Journal is in The National Museum of American History in Washington, DC and is being protected by 6" bullet proof glass.

Sorry, it cannot be accessed.

I nearly fell for it 

[Mr Nobody]

I'm not doing the whole "muscle confusion" thing. I just like to mix it up.

as long as you are increasing every workout even one rep on a exercise or weight you are progressing. The problem with changing exercises every workout it's difficult to gauge progress. I say stay on the same exercises maybe 8 weeks.

[dj181]

as long as you are increasing every workout even one rep on a exercise or weight you are progressing. The problem with changing exercises every workout it's difficult to gauge progress. I say stay on the same exercises maybe 8 weeks.

 

THIS

[doriancutlerman]

as long as you are increasing every workout even one rep on a exercise or weight you are progressing. The problem with changing exercises every workout it's difficult to gauge progress. I say stay on the same exercises maybe 8 weeks.

I follow a routine that's a bit like the one Animal'91 is doing, heavily inspired by the 1992 edition of HD and some of Dante's writings.  I find it helps to alternate between a pool of 2-3 "key" exercises per bodypart.  Like for pecs, if you typically do a press and a fly motion, I might do the same fly each week, but I'll do incline press one week and machine bench the next (or whatever).

On the other hand, every so often I'll just do the same main movement/bodypart every week and, like you, stick with it for 6-8 weeks.  That's not a bad way to go either.

I guess that's what amuses me most about training debates.  There are about ten thousand different means to reach the same end in this game, at least training-wise, but volume guys and HIT-type guys will be arguing about what's better until a 100 mile-wide comet nails Earth and turns us all into molten gloop

[Mr Nobody]

I follow a routine that's a bit like the one Animal'91 is doing, heavily inspired by the 1992 edition of HD and some of Dante's writings.  I find it helps to alternate between a pool of 2-3 "key" exercises per bodypart.  Like for pecs, if you typically do a press and a fly motion, I might do the same fly each week, but I'll do incline press one week and machine bench the next (or whatever).

On the other hand, every so often I'll just do the same main movement/bodypart every week and, like you, stick with it for 6-8 weeks.  That's not a bad way to go either.

I guess that's what amuses me most about training debates.  There are about ten thousand different means to reach the same end in this game, at least training-wise, but volume guys and HIT-type guys will be arguing about what's better until a 100 mile-wide comet nails Earth and turns us all into molten gloop

[/b] Good Post. LOL ...Genes are the key if you dont have them then take all the roids or whatever you wont be Mr O. Hit always worked for me better I have tried both. See I dont like training but want the body so doing the minimum is best for me.

[andreisdaman]

I believe Mike Mentzers Heavy Duty Journal is in The National Museum of American History in Washington, DC and is being protected by 6" bullet proof glass.

Sorry, it cannot be accessed.

 

[ob205]

I'm not looking for magic bro. I just want it because I want to read it, that's all. And I am doing it! I just want some good, new reading material of Mentzer and I can't find the Journal or HD II anywhere!

The Journal is not really a book more like a pamphlet and only about 40 pages.  Yes, he talks about rest-pause and some other things, not really that great.

HD II was mostly philosophy and I think the program sucked, training only 2x a week.  The routine in HD was great and think it was his best work.

If you just want to read about Mentzer for the hell of it, or because he was like one of the few bodybuilders that had a brain.  You can read this one,

[dj181]

The Journal is not really a book more like a pamphlet and only about 40 pages.  Yes, he talks about rest-pause and some other things, not really that great.

HD II was mostly philosophy and I think the program sucked, training only 2x a week.  The routine in HD was great and think it was his best work.

If you just want to read about Mentzer for the hell of it, or because he was like one of the few bodybuilders that had a brain.  You can read this one,

so do you think that training just twice a week is under-training/under-stimulation?