TRAIN LIKE MENTZER (a full guide to gymmaxxing without too much effort)

[evannes]

Mike Mentzer was known for his High-Intensity Training (HIT) philosophy. Multiple people have gotten good results in a very short time with this form of training. Use this routine and ascend.



Week 1:



Day 1: Chest and Back

- Chest

- Incline Bench Press: 1-2 sets to failure

- Pec Deck or Cable Crossovers: 1-2 sets to failure

- Back

- Pulldowns or Pull-Ups: 1-2 sets to failure

- Bent-Over Rows or T-Bar Rows: 1-2 sets to failure



Day 2: Rest



Day 3: Legs

- Quads

- Leg Extensions: 1-2 sets to failure

- Squats or Leg Press: 1-2 sets to failure

- Hamstrings

- Leg Curls: 1-2 sets to failure

- Calves

- Standing Calf Raises: 1-2 sets to failure



Day 4: Rest



Week 2:



Day 1: Shoulders and Arms

- Shoulders

- Seated Dumbbell Press or Military Press: 1-2 sets to failure

- Lateral Raises: 1-2 sets to failure

- Biceps

- Barbell Curls or Dumbbell Curls: 1-2 sets to failure

- Triceps

- Tricep Pushdowns or Dips: 1-2 sets to failure



Day 2: Rest



Day 3: Rest



Day 4: Rest



Week 3

Repeat the cycle from Week 1.



Key Principles:

1. Intensity:Each set should be performed to absolute muscular failure.

2. Frequency: Workouts are infrequent to allow for maximum recovery. Mentzer believed that as intensity goes up, the volume and frequency must go down.

3. Form: Strict form is critical to avoid injury and to maximize muscle stimulation.

Thanks for reading. Be disciplined and do the work, it will be worth it.