Mike Mentzer HIT Workout
Mike's approach was simple. Warm up, do one working set so heavy that you reach absolute failure at 6-8 reps.
- Do 1-3 warm-up sets before working sets. Do your last warmup with approximately 75% of your working weight and stop before reaching failure.
- "If you're skeptical [of Heavy Duty's low volume], your subconscious child is telling you that more is better." - Mike Mentzer
- We will post the exercises below but you decide how many days off between workouts. Mike recommended 4 to 7 days of rest before the next workout. Try and adjust for yourself.
GENERAL WORKOUT PLAN
Day one: chest and back
Day two: legs, calves, and abs
Day three: shoulders, biceps, and triceps
Day four: legs, calves, and abs
WORKOUT PROGRAM BY DAYS AND MUSCLE GROUPS
DAY 1 [Chest and Back]
Superset: dumbbell chest fly + incline bench press
Superset: straight arm lat pulldown + lat pulldown with supinated grip
Machine Shrug
Deadlift
you decide how many days off between previous workout and next one.
DAY 2 [Legs, Calves and Abs]
Superset: leg extension + leg press
Standing calf raise
Sit-ups
you decide how many days off between previous workout and next one.
DAY 3 [Shoulders, Biceps and Triceps]
Superset: dumbbell lateral raise + reverse dumbbell fly
Lat pulldown with supinated grip
Superset: triceps pushdown + dips
you decide how many days off between previous workout and next one.
DAY 4 [Legs, Calves and Abs]
Superset: leg extension + leg press
Standing calf raise
Sit-ups
you decide how many days off between previous workout and next one.
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