OneCopDayKepRopAway
Diamond
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- May 22, 2024
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Hello guys, today I’ll talk about Mike Mentzer and his unique way of training.
I’ve personally tested it — and yes, it actually works.
Before we dive into his methods, you need to understand your muscle fiber type:
Are you more slow-twitch dominant or fast-twitch dominant?
Practically, slow-twitch muscles are good for endurance, while fast-twitch muscles are good for explosive strength. Most muscle gains and size increases happen by working the fast-twitch muscles.
Why this is not for everybody:
You need at least 1 year of proper training experience to qualify for this method. This is about true muscular failure — not the “oh I’m tired” failure, but the absolute, brutal failure where your body simply cannot move the weight, no matter how hard you try. Most beginners aren’t mentally or physically ready for that level of intensity.
You think reaching your max rep is true failure? Try going beyond that.
If you can still go for one more full set, you’re doing it wrong!
4 days between workouts (Monday, Friday, Tuesday, Saturday, etc.).
half/dead = Half or really tired reps, but yeah, just do it slowly.
DISCLAIMER: EVERY EXERCISE SHALL BE DONE SLOWLY!
All movements performed until maximal failure. Control the eccentric portion always.
Take adequate rest: between supersets around 10–20 seconds, between exercises 3 minutes.
Workout 1: Chest & Back
• Warm up with pulldowns and/or deadlift.
• 1 set of pec deck (or flat bench DB flys, or cable crossover) (6–10 rep range).
o Follow immediately with superset: incline barbell press (machine preferred, but can do BB or DB incline press) (1–3 rep range) (use a fairly close grip, flare elbows, really slow reps).
• Dorian Yates rows (focus on form and feeling in back) (6–9 rep range).
• Close-grip supinated cable pulldowns (6–10 rep range), very slowly, and after 6 reps try to hold it midway for 2 reps at least 10 seconds — my boy, make sure your ass is sweating.
Workout 2: Legs
• Warm up with leg press and/or back squat.
• Squats (8–15 reps).
• Leg extensions (8–15 rep range).
o Superset: leg press (or Smith machine back squat) (8–15 rep range).
• Deadlift (7–10 reps).
Workout 3: Delts & Arms
• Warm up with whatever you feel like, dude.
• Seated DB lateral raises (6–10 rep range).
• Bent-over DB lateral raises (or backwards pec deck, recommended) (6–10 rep range).
• Dumbbell lateral raises (absolute failure) (6 strict slow reps + 2–3 half/dead reps).
• Straight bar BB curls (6–10 rep range).
• Feels like one set of biceps was not enough? SURE, let’s go cable brachialis curls (6–10 reps) (excessive shit, not worthy of doing).
• Triceps pressdowns (straight bar or V-bar) (6–10 rep range).
o Superset: skull crushers (failure) (3–5 rep range). (If not superset, 1x8 absolute failure works.)
Workout 4: Legs
• Warm up with back squat.
• Leg extensions (static hold 1 rep for 10–25 seconds, strictly control eccentric).
o Superset: squats (Smith machine or BB back squat) (8–15 rep range).
• IDK honestly, whatever you feel like working (6–12 reps).
THIS IS WHAT I USE AND I GET ABSOLUTELY DESTROYED LMFAO
Yall niggers will complain saying “this doesn’t work” — yeah, no shit, it won’t if your diet is garbage. You need a proper diet (high protein, enough calories) and plenty of rest or you’ll just spin your wheels.
JFL low effort I do not give shit This fucking changed my physique and strenght in 3 months Works for me, For my friend and For my little brother (he is 11 jfl ).
It will not give you 24 inch bidelts or V frame, since you need bones Practically speaking, Gym only fixes your looks if you have base (water) no amount of gymcelling will ascend you to 24inch bidelts (I have it without even defined lats )
GG my boyos if anybody takes advice and tries it, they will not regret
Remember — if you can still walk comfortably, breathe comfortably, or even feel “fine”… if you could do one more set… if you don’t feel wrecked the next day… it’s over for you, boyo. You either belong to the 0.001% genetic freaks (which let’s be honest — you’re not), or you just wasted your time and trained like a clown.
I’ve personally tested it — and yes, it actually works.
Before we dive into his methods, you need to understand your muscle fiber type:
Are you more slow-twitch dominant or fast-twitch dominant?
Practically, slow-twitch muscles are good for endurance, while fast-twitch muscles are good for explosive strength. Most muscle gains and size increases happen by working the fast-twitch muscles.
Why this is not for everybody:
You need at least 1 year of proper training experience to qualify for this method. This is about true muscular failure — not the “oh I’m tired” failure, but the absolute, brutal failure where your body simply cannot move the weight, no matter how hard you try. Most beginners aren’t mentally or physically ready for that level of intensity.
You think reaching your max rep is true failure? Try going beyond that.If you can still go for one more full set, you’re doing it wrong!
4 days between workouts (Monday, Friday, Tuesday, Saturday, etc.).
half/dead = Half or really tired reps, but yeah, just do it slowly.
DISCLAIMER: EVERY EXERCISE SHALL BE DONE SLOWLY!
All movements performed until maximal failure. Control the eccentric portion always.
Take adequate rest: between supersets around 10–20 seconds, between exercises 3 minutes.
Workout 1: Chest & Back
• Warm up with pulldowns and/or deadlift.
• 1 set of pec deck (or flat bench DB flys, or cable crossover) (6–10 rep range).
o Follow immediately with superset: incline barbell press (machine preferred, but can do BB or DB incline press) (1–3 rep range) (use a fairly close grip, flare elbows, really slow reps).
• Dorian Yates rows (focus on form and feeling in back) (6–9 rep range).
• Close-grip supinated cable pulldowns (6–10 rep range), very slowly, and after 6 reps try to hold it midway for 2 reps at least 10 seconds — my boy, make sure your ass is sweating.
Workout 2: Legs
• Warm up with leg press and/or back squat.
• Squats (8–15 reps).
• Leg extensions (8–15 rep range).
o Superset: leg press (or Smith machine back squat) (8–15 rep range).
• Deadlift (7–10 reps).
Workout 3: Delts & Arms
• Warm up with whatever you feel like, dude.
• Seated DB lateral raises (6–10 rep range).
• Bent-over DB lateral raises (or backwards pec deck, recommended) (6–10 rep range).
• Dumbbell lateral raises (absolute failure) (6 strict slow reps + 2–3 half/dead reps).
• Straight bar BB curls (6–10 rep range).
• Feels like one set of biceps was not enough? SURE, let’s go cable brachialis curls (6–10 reps) (excessive shit, not worthy of doing).
• Triceps pressdowns (straight bar or V-bar) (6–10 rep range).
o Superset: skull crushers (failure) (3–5 rep range). (If not superset, 1x8 absolute failure works.)
Workout 4: Legs
• Warm up with back squat.
• Leg extensions (static hold 1 rep for 10–25 seconds, strictly control eccentric).
o Superset: squats (Smith machine or BB back squat) (8–15 rep range).
• IDK honestly, whatever you feel like working (6–12 reps).
THIS IS WHAT I USE AND I GET ABSOLUTELY DESTROYED LMFAO
Yall niggers will complain saying “this doesn’t work” — yeah, no shit, it won’t if your diet is garbage. You need a proper diet (high protein, enough calories) and plenty of rest or you’ll just spin your wheels.
JFL low effort I do not give shit
This fucking changed my physique and strenght in 3 months Works for me, For my friend and For my little brother (he is 11 jfl ).It will not give you 24 inch bidelts or V frame, since you need bones
Practically speaking, Gym only fixes your looks if you have base (water) no amount of gymcelling will ascend you to 24inch bidelts (I have it without even defined lats )GG my boyos if anybody takes advice and tries it, they will not regret
Remember — if you can still walk comfortably, breathe comfortably, or even feel “fine”… if you could do one more set… if you don’t feel wrecked the next day… it’s over for you, boyo. You either belong to the 0.001% genetic freaks (which let’s be honest — you’re not), or you just wasted your time and trained like a clown.
