evannes
Iron
- Joined
- Jul 9, 2024
- Posts
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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.
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.
