What do you think of Mike Mentzer H.I.T

[elizabethtebazile]

Things to Know:
- Always go till faliure unless specified otherwise
- Warm up with a lower weight with the second exercise
- Supersets are sets done immediatly after eachother
- DO NOT change the sequence of the exercises mentioned

Day 1: CHEST​

Superset {
1. Pec Deck/Chest Flys (6-10 reps)

2. Incline Press (1-3 reps)
    Use Close Grip, Use A Machine

}

Day 1: BACK​

1. Pulldowns (6-10 reps)
   (Close-Grip Palms Up)
2. Deadlifts (5-8 reps) OR Shrugs (6-10)
   Regular Style

~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~

Day 2: Legs​

Superset {
1. Leg Extensions (8-15 reps)

2. Leg Press (8-15 reps)

}

1. Standing Calf Raises (12-20 reps)

~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~

Day 3: Delts​

1. Dumbell Laterals (6-10 reps)
   Don't rest too long
2. Bent-Over Dumbell Laterals (6-10 reps)

Day 3: Arms​

1. Barbell Curls (6-10 reps)
   Straight Bar

Superset {
2. Triceps Pressdown (6-10 reps) OR Lying French Press (6-10 reps)
Either Straight Bar or V-Bar, DO NOT USE ROPE

1. Dips (3-5 reps)
   If can't do, just do negatives
   }

~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~

Day 4: Legs​

Superset {
1. Leg Extensions (1 rep)
Increase weight by ~14 kg more than last leg day
Do a Static Hold Rep for 10-25 seconds
When limit is reached, lower the weight slowly and in a controlled fashion
Do not reach or get off seat, KEEP YOUR ASS ON THE SEAT

2. Smith Machine Squates OR Free Weight Squats

}

1. Standing Calf Raises (12-20 reps)

~~~~~~~~~Repeat for 3 weeks, then insert an extra rest day, so instead of 4 days of rest, 5 days of rest, keep repeating until its once every 6-7 days~~~~~~~~~

 

[ineedgrace]

@elizabethtebazile Why is everyone saying it's too much volume. This is literally one set per exercise and there is 4 days of rest between workout. What the hell.

 

[elizabethtebazile]

@ineedgrace I don't know they didn't fully read maybe ?

 

[ineedgrace]

@elizabethtebazile Who knows. By the way I train with that split, but I modified some things. I rest 72 hours between workout instead of 96. Sometimes even 48. But I didn't change exercises, only swapped leg press with smith machine squats.

And it's not "too much" at all. Yes, workouts are difficult and painful, but you recover perfectly and I'm increasing weight every time I come to the gym again.

And about supersets, I don't do supersets for chest, only for triceps. I don't know, it isn't that good for me.

 

[elizabethtebazile]

@ineedgrace Good for you man i think i'll give it a try and see by myself

 

[ivans]

@ineedgrace Minter's whole thing was minimalism and intensity, which apparently none of these people are aware of.

These people don't even know what supersetting is, what do you expect?

 

[hanya]

@elizabethtebazile Will work if you're enhanced. If not, there's too much junk volume to the average Joe to benefit/recover from.

 

[mauraftwi]

@hanya Agree,i can recover from 1 superset per day,but thats with 2-3 rir

 

[ivans]

@mauraftwi What?

I'm 47, not strong, I superset everything, and I never have a problem with recovery. It's really hard, but the volume doesn't change.

 

[mauraftwi]

@ivans Volume doesnt change? Youre doing it wrong.

 

[ivans]

@mauraftwi How does supersetting change volume?

 

[hanya]

@ivans I don't know how you superset stuff, but this workout is supersetting chest with chest, triceps with triceps etc which is just blasting volume for the sake of it. And quite honestly if you're not on a time sensitive schedule supersetting won't do much for you anyways

 

[ivans]

@hanya Supersetting is just decreasing density. It doesn't inherently effect volume. He is doing compound supersets. Different superset for different goals.

Quick question: If supersetting doesn't do much for you, why does Mentzer (and many, many other very fit people) bother programming it?

 

[hanya]

@ivans That's some lazy reasoning. There are hundreds of thousands of people who firmly believe the Earth is a flat circle, and you don't see anyone falling off any borders. As I said, it makes for very time-efficient workout routines, but not much more than that. I suggest you check the current literature.

"because some dude that's juiced to the gills did it and he's famous and he sounds reasonable because he's oh so eloquent" is just fooling yourself.

 

[ivans]

@hanya You still haven't explained to me how supersetting increases volume.

By the way, there are other adaptations aside from hypertrophy. Supersetting is a great way to get fit, I assure you that is by no means reserved for enhanced athletes.

 

[tomparkinson]

@elizabethtebazile too much

 

[ivans]

@elizabethtebazile I think training like a genetic outlier who is on gear is a bad idea.

 

[pauledwardmorgan]

@elizabethtebazile Mentzer was a nut. Modern sports science has shown that volume is a key driver of muscle growth. The program has many flaws, just follow one of the many proven programs out there. R/fitness has bunch of good ones.