@sunflower39 This is mike mentzer's way of training, it's called high intensity.
Workout Routine
96 hours apart once every 4 days
Mon-Fri-Tues
Day one: Chest and back
Day two: Quads, hamstrings and calves
Day three: Delts and arms
Day four: Legs again
Day five: Mobility work (calisthenics, cardio, sauna, stretching)
Day six: Mobility work (calisthenics, cardio, sauna, stretching)
Day seven: Mobility work (calisthenics, cardio, sauna, stretching, yoga, swimming, hiking)
WORKOUT REGIMEN
Warm Up
- Before attempting max weights to failure, perform 1 light set (25% of your working load) and 1 medium set (50% of your working load) on the first exercise on the body part to be worked.
Intensity Factors
6-10 for upper body - grow increasingly stronger in this range
8-15 for lower body - grow increasingly stronger in this range
Every set MUST be to FAILURE
Techniques
HEAVY SET (heavy set after warm up)(heavy set cycle to failure)
MAINTAIN PROPER FORM (This meant taking 4+ seconds on the positive, and 4+ seconds on the negative)
(Optional) PARTIAL REPS (When you can no longer do 100% full rep motion move on to - 75 % reps, 50% reps, 25% reps)
(Optional) Static Hold (Before failure on the 25% reps hold the weight up as high as you can and hold long as you can where there’s tension)
(Optional) THE TRIPLE DROPS on heavy sets (every set to failure - drop weight 10%-25% - max out - drop weight 10-25% - max out - drop weight 10%-25% - max out)(Max out within the the rep range you set for the body part)
(Optional) REST PAUSE do three or four reps, rest a few seconds, do two more, rest a few seconds, then do one or two more and that would be the closest I’ll come to a maximum lift.
Extra
On a heavy basic routine, the lowest I go will be three or four reps and I rest-pause those. So I do three or four reps, rest a few seconds, do two more, rest a few seconds, then do one or two more and that would be the closest I’ll come to a maximum lift. I always do at least six to eight reps in whatever exercise and set I’m doing.
Exercises
QUADS
Free weight squats (8-15)
HAMSTRINGS
Day Two:
Seated leg extension (8-15)
Lying leg curl (8-15)
Day Four:
Seated leg extension (Static hold) (10-25 seconds)
Lying leg curl (Static hold) (10-25 seconds)
CALVES
Standing calf raises (12-20)
CHEST
Chest pec fly machine (6-10)
Barbell Smith machine incline 30° positioning - close hand grip (1-3)
BACK
Close Grip palms up pull down (6-10)
Deadlifts (interlocking grip) (5-8)
SHOULDERS
Dumbbell lateral raises (6–10)
Bent-over dumbbell laterals (6–10)
ARMS
Straight barbell curl (6-10)
Machine barbell curl (6-10)
Tricep pressdown (straight or v bar) (6-10)
Weighted dips parallel bars (3-5)
DELTS
Dumbell laterals (6-10)
Pec deck backwards (6-10)
ABDOMINALS
Sit ups over a bench nice and slow to concentrate on the contraction (When you can do more than 20 reps with your body weight, hold a barbell plate in your folded arms (at the chest) so that you’re only able to do 10 to 12 reps. Stay with the new weight until you can do 20)
