KuKluxKlan88
Iron
- Joined
- Jul 20, 2026
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MIKE MENTZER HEAVY DUTY SPLIT
whats up, today i will be talking about how to max out your physique, as someone who did this split i would highly recommend this especially if you are natural.
lets get into it
DAY 1: CHEST AND BACK
incline smith bench press - 1 set to failure (6-10 reps)
peck deck or dips - 1 set to failure (6-10 reps)
close grip lat pulldown - 1 set to failure (6-10 reps)
deadlift 1 heavy - set 6-8 reps
3-4 days rest
DAY 2: LEGS
leg extesion - 1 set to failure (6-10 reps)
leg press - 1 set to failure (6-10 reps)
leg curl - 1 set to failure (6-10 reps)
standing calf raise - 1 set to failure (6-10 reps)
3-4 days rest
DAY 3: SHOULDERS AND ARMS
lateral raise - 1 set to failure (6-10 reps)
overhead press - 1 set to failure (6-10 reps)
barbell curl - 1 set to failure (6-10 reps)
tricep pushdown or dips - 1 set to failure (6-10 reps)
3-4 days rest
KEY TAKEAWAYS
warm up but only 1 true working set
logbook everything
add weight or reps every workout
if strenght stalls add more rest
WHY WOULD IT WORK BETTER THAN ANY OTHER GYM SPLIT??
its bcs you need the recovery, many body builders and others who are trying to grow out muscles are going in the gym to see how many sets they can do or how long they can endure, your purpose is not go into the gym to see how tough you are or how much work you can perfoam your actual literal purpose as a body builder or whatever is to go into the gym and intelligently do what nature requires to trigger the growth mechanism into motion then get the hell out go home and rest and grow... so what if your workout only takes 20-30 minutes body building training has nothing to do with endurance
WHY SOME BODYBUILDERS ARE BIG EVEN THEY WORK OUT 6 TIMES A WEEK?
the reason some bodybuilders have gained muscle with volume training relates to the fact that steroids act primarily as recovery ability enhancers, were those same body builders to train for 2 hours a day six times a week without steroids they would begin to lose muscle mass almost immediately, heavy duty high intensity training is tailor made for the non steroid natural bodybuilders bcs of the painstaking precaution to properly regulate the volume and frequency of exercise to prevent overtraining
WHY ONLY ONE SET??
Mike mentzer believed that one all-out set to failure provides enough stimulus for muscle growth. he thought extra sest only increase fatigue and slow recovery withou adding benefit
HERE ARE MY NATURAL RESULTS AFTER 3 MONTHS OF HEAVY DUTY TRAINING ( OLD PHOTOS )
THIS THREAD TOOK ME A TON OF TIME TO MAKE, I WILL REALLY APPREACIATE A REP
whats up, today i will be talking about how to max out your physique, as someone who did this split i would highly recommend this especially if you are natural.
lets get into it
DAY 1: CHEST AND BACK
incline smith bench press - 1 set to failure (6-10 reps)
peck deck or dips - 1 set to failure (6-10 reps)
close grip lat pulldown - 1 set to failure (6-10 reps)
deadlift 1 heavy - set 6-8 reps
3-4 days rest
DAY 2: LEGS
leg extesion - 1 set to failure (6-10 reps)
leg press - 1 set to failure (6-10 reps)
leg curl - 1 set to failure (6-10 reps)
standing calf raise - 1 set to failure (6-10 reps)
3-4 days rest
DAY 3: SHOULDERS AND ARMS
lateral raise - 1 set to failure (6-10 reps)
overhead press - 1 set to failure (6-10 reps)
barbell curl - 1 set to failure (6-10 reps)
tricep pushdown or dips - 1 set to failure (6-10 reps)
3-4 days rest
KEY TAKEAWAYS
warm up but only 1 true working set
logbook everything
add weight or reps every workout
if strenght stalls add more rest
WHY WOULD IT WORK BETTER THAN ANY OTHER GYM SPLIT??
its bcs you need the recovery, many body builders and others who are trying to grow out muscles are going in the gym to see how many sets they can do or how long they can endure, your purpose is not go into the gym to see how tough you are or how much work you can perfoam your actual literal purpose as a body builder or whatever is to go into the gym and intelligently do what nature requires to trigger the growth mechanism into motion then get the hell out go home and rest and grow... so what if your workout only takes 20-30 minutes body building training has nothing to do with endurance
WHY SOME BODYBUILDERS ARE BIG EVEN THEY WORK OUT 6 TIMES A WEEK?
the reason some bodybuilders have gained muscle with volume training relates to the fact that steroids act primarily as recovery ability enhancers, were those same body builders to train for 2 hours a day six times a week without steroids they would begin to lose muscle mass almost immediately, heavy duty high intensity training is tailor made for the non steroid natural bodybuilders bcs of the painstaking precaution to properly regulate the volume and frequency of exercise to prevent overtraining
WHY ONLY ONE SET??
Mike mentzer believed that one all-out set to failure provides enough stimulus for muscle growth. he thought extra sest only increase fatigue and slow recovery withou adding benefit
HERE ARE MY NATURAL RESULTS AFTER 3 MONTHS OF HEAVY DUTY TRAINING ( OLD PHOTOS )
THIS THREAD TOOK ME A TON OF TIME TO MAKE, I WILL REALLY APPREACIATE A REP
