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Mike Mentzer did not invent High Intensity Weight Training, but he made it popular. During
his time in the military, while also doing his bodybuilding training the old fashioned way
(very long training sessions with many sets and hundreds of reps) he came across Casey
Viator, who was the winner of Mike’s first bodybuilding competition.
Mike was shocked when Casey Viator told him that his training sessions only last about
half an hour. Viator would train to a very high intensity using much heavier weights, while
still lifting for as many repetitions as possible before total muscle failure occurred.
For Mike this method would solve his current training issues, as he often lacked time. He
was an instant convert.
1. Once the fully contracted position is reached, pause momentarily before returning
to the retracted position.
2. If a momentary pause is not possible this is an indication that the weight is too
heavy.
3. Important to remember to slowly lower the weight through the eccentric (negative)
phase until the muscle is fully extended.
4. In order for the exercise to be effective muscular involvement must be at a
maximum.
5. Rapid reps reduce muscular involvement.
6. The concentric movement should last 2-3 seconds and the eccentric movement 4
seconds.
7. Progressive overload is the key – add more weight
8. Recommended that you start with a weight for which you can only just perform a
set of 8 reps with strict form
9. Work this weight until failure. You will get stronger.
10. Once you are able to perform 12 reps, add approximately 10% more weight to
continue the progressive overload cycle.
11. Once you have more experience, add forced reps to help attain total muscular
failure. A partner is required.
12. Failure is measured by no longer being able to lift the weight through its full range
with strict form. Some people make the error of thinking that failure mean that you
can no longer lift the weight no matter how hard you try. This is not the case. It is
when good form does not allow you to lift the weight from fully contracted to fully
extended and back again.
13. Work on the smaller muscles to support your compound exercises.
https://www.youtube.com/watch?v=-xExJhXRLO4&feature=youtu.be
The main legs workout is repeated. He later created a “Consolidated Routine” which had
even less exercises. Each workout is followed by 4-7 days of complete rest.
Leg extension 12–20 reps (superset with leg press 12–20 reps)
Calf raise 12–20 reps
Flat dumbbell flye 6–10 reps (superset with incline bench press 1–3 reps)
Overhead cable pullover 6–10 reps (superset with reverse-grip cable pulldown 6–10
reps)
Leg extension 12–20 reps (superset with leg press 12–20 reps)
Triceps cable pressdown 6-10 reps (superset with Dip 3–5 reps)
With HIT workouts the general rule is to always train to momentary muscular failure – not
really possible within a set number of reps on the first session. Keeping a training log will
help you to ensure that later sessions are designed to allow you to perform the ideal
number of sets/reps. Each set should be 6-10 reps for upper body and 12-20 reps for
lower body.
Squat
Chin ups
Concentration curl
Skull crushers
HIT Training Session 2:
Deadlift
Bench Press
Barbell curls
Tricep bar seated tricep extensions
High intensity training is a great way to build strength and hypertrophy. It uses the “rest-
pause” method of lifting that was popularized by Mike Mentzer, a former Mr. Universe.
Finally, we must remember that Mike had sponsorships from weight training
manufacturers who were looking for new ways to promote their product, and HIT may
have largely been a marketing tactic to sell more equipment. Maybe the real reason why
the HIT method has never been scientifically proved to be most effective is because it
was a business deal. Controversial maybe, but so much in the fitness industry is driven by
commercial and business strategies.
Tags: Bodybuilding
anil sharma
August 21, 2009 at 10:26 am
please tell me that a person infected with hiv can still become a
bodybuilder, as the person concerned in 6ft.,78kgs. and 40years of age.
please let me know
MotleyHealth
August 21, 2009 at 11:44 am
Well, in that case, I would say it was probably OK. If they are suffering
no worse as a result, then it could be a good thing. Here is an excerpt
from published results of studies on exercise and HIV that was carried
out in 2004:
MotleyHealth
August 21, 2009 at 10:47 am
Anil, best really to check with a doctor. I guess that it depends on the
physical health of the person. Bodybuilding requires a lot of energy and
can weaken the immune system during recovery. Best to seek
professional medical advice.
anil sharma
August 21, 2009 at 11:39 am
Hi, thanks for the comeback, but the person is doing the wetight
training for quite a long period and is doing bench press with 60kgs.
and three sets of 12-14 reps. and plus triceps and biceps also doing
with quite a heavy weight. So please advide accordingly after reading
this.
reggae aguilar
January 3, 2010 at 10:41 am
I just wanna ask if this HIT program will make me bigger on a short
amount of time. Im 5’7″ 127lbs. i have been working out at the gym for
4 months now. I wanna start my 5th month at the gym using the HIT
program. by training 3x a week (M-W-F),using 2 different exercises for
each week.. for a minimum of 45 minutes to an hour maximum. i cant
understand how much weight will i lift for the warm-ups and how much
weight for the non-warm up. my maximum weight lifted for the incline-
decline-flat bench presses is 80lbs.hope I will get the information from
you asap.thanks.
MotleyHealth
January 3, 2010 at 2:30 pm
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