HEAVY DUTY Training!! Mentzer

Hi Guys

Have any of you ever tried Mike Mentzer Heavy Duty training??

Ive been using this program for the past 2 years..the results are amazing!!! and you only train 1-2 times a week for about 25mins..

Stregth goes up all the time and you build some good solid mass!!

Let me know if any of you have tried it & what your results were like

Im no guru but how can 1-2 times a week with only 25min be good for building? I njoy my gym so ill keep it at 5 days a week.

I love going to gym though. Lol, Heavy Duty sounds boring as shit. Last I read Mike Mentzer preached Heavy Duty simply to go against everything Arnold was saying at the time. Apparently he said he never actually did Heavy Duty himself. I don't know how true that is though.

What were your stats 2 years ago compared to now?

It aint boring as shit..its intense as shit!! hahaha..you wont get a workout more intense than this one in the short period of training..when i started 2 years ago i weighede 83kg with a 7% BF..that was after my diet..then i started Heavy Duty..i kid you not..all natural..just rested a lot and ate well..i picked up a kg a week for the first 8 weeks!!! It was loke i was on gear bro..no one could believe it..my progress slowed down a lil..but anyways..i went from 83kg to 99kg in 8months..yea i put on a lil fat and so on..but nothing major..i then started dieting again for 12 weeks..ended up on 94kg 7% BF..so i basically gained 11kgs!! alota guys on juice dont even gan that much

Great gains mate!

I'm usually willing to give everything a try at least once but unfortunately if I'm not in the gym regularly then I become an asshole from built up frustrations. On all of those non training days did you do any cardio and were you calories still high or did you drop them on off days?

Yea it was quite an adjustment to change from 4-5 times a week to 1-2 times..in the beginning i was frustrated as well,just wanted to train..but when the results came i was chilled.

didnt do much cardio hey..maybe once a week sometimes..still kept calories high bro..didnt gain alota fat either..

I do a modified version of heavy duty. Ive tried the really heavy stuff but just land up with sore joints. I go up to 2 sets with maximum intensity on all excercises followed by rest/pause drop sets, negatives. Basically whatever I can to keep intensity level high.It really works!

@snitch Please give some more info as those type of figures are a little unreal, not saying you making it up, but i am sure you can appreciate my pessimism. Effectively what you are saying is that an hour a week will give those type of gains naturally. Looking forward to your reply

@ andre300

Well basically this program was designed for the non steroid user..reason being..guys who dont use gear dont recover as fast as the guys who use gear..so the the whole point of the program is to do as little as possible,only whatr nature requires to stimulate muscle growth..which is one set to FAILURE!! Your body only has a limited amount of resources to allow for recovery and for the building proces..which is known as "recovery ability". If you train 4-5 times a week for hours you will sonn become overtrained and you progress will halt!!.Many natural guys gain well for the first couple of months then progress stops. Ill give you an example of what my chest & bicep routine looks like:

3 warm ups on incline press
1 set to failure on peck deck (6-10reps)
then supersetted with
1 set to failure on incline presses (6-10reps)
1 set of barbell curls to failure (6-10reps)
1 set of hammer curls to failure

Thats it believe it or not..now you dont go train again until you fully recover..which depending on the individual could take 3 days..4days etc..everyone is different..some recover faster than others. So with this program alota rest is involved..and when you rest you GROW!! Dont annihilate..STIMULATe and then get the hell outa the gym and rest..

So how is the full body work out structured ? in a week ?

Firstly, find whatever works for you, bearing in mind that the same thing will not work year in and out, i.e. you need variety.

Heavy duty is okay for an inbetween 2 weeks here and there, but never sustainable for many reasons of which boredom is probably the worst.

Personally I prefer HIT techniques inbetween volume always training to failure, with negatives, drop sets, etc.