Free PDF High-Intensity Training the Mike Mentzer Way, by Mike Mentzer John R. Little
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High-Intensity Training the Mike Mentzer Way, by Mike Mentzer John R. Little
Free PDF High-Intensity Training the Mike Mentzer Way, by Mike Mentzer John R. Little
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A PAPERBACK ORIGINAL High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily. In addition to sharing Mentzer's workout and training techniques, featured here is fascinating biographical information and striking photos of the world-class bodybuilder--taken by noted professional bodybuilding photographers--that will inspire and instruct serious bodybuilders and weight lifters everywhere.
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Product details
Paperback: 288 pages
Publisher: McGraw-Hill Education; 1 edition (January 3, 2003)
Language: English
ISBN-10: 0071383301
ISBN-13: 978-0071383301
Product Dimensions:
8.4 x 0.5 x 10.8 inches
Shipping Weight: 1.2 pounds (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
138 customer reviews
Amazon Best Sellers Rank:
#218,498 in Books (See Top 100 in Books)
Back in 1975 when I was 17 years old I heard about a guy named Mike Mentzer. He then burst onto the bodybuilding scene in 1978 scoring a perfect 300 in the Universe that year. After that we started to train like Mike.This book explains in detail the "Heavy Duty" or "HIT" type of weight training. Basically using one set to maximum and that's the key word, "Maximum" to complete muscular failure. Using the concentric, static, and eccentric forces to complete muscle exhaustion.Is it the best training method? Could be. Are there other excellent ways to train? Absolutely. HIT might be the best for some people and not that good for others. 8 sets of 8 reps is also good. Nothing wrong with 8 sets of 2 or 5 sets of 5.Mike was always a believer in Nautilus Machines. Not everybody has access to Nautilus. Nothing wrong with Olympic bars and plates and solid dumbbells.High Intensity Training isn't the only way to train. Give it a shot. If it works well for you keep using it. If you're not completely sold on it, try mixing it in with your standard way of training.Mike was a big believer in carbohydrates making up the most of his calorie intake. Most bodybuilders think protein first. Again, try that. If it works well for you keep it in. If not go back to 70% protein, 15% carbs, and 15% fat.The book is excellent. Actually written by John Little after Mikes death in 2001. One thing to keep in mind is that a very small percentage of the bodybuilding/weightlifting world believe in the one set method and training every 7 days.I bought the book because I believe there might be something in there that I have over looked the past 45 years. A person is never to old to learn something new. I'm almost 59 years old now. Still benching, still curling, still pressing. I still love it.Should Mike have won the 1980 Olympia? Absolutely he should have.
As a 60 + y/o paramedic a high percentage of our calls are for fall patients. I was on my way to joining this group due to declining health caused by a sedentary life style and poor eating habits and decided to do something about it. After buying a book by Dr. McGuff, MD (Body by Science) and being a bodybuilder in my younger years I also bought Mike's book, boy I am glad I did. Mike's program of HIIT training has helped me regain declining strength and muscle lost by years of atrophy. I was able to do this and not have to spend hours in the gym doing it, thirty minutes tops, once a week. I highly recommend this book for all ages, especially seniors, like myself. P. S. Don't forget take a good look at what you eat the SAD (Standard American Diet) diet doesn't work.
I am actually quite excited to try out this "new" system. I say new because it is new to me, the info here is back from the 80's / 90's. I have been working out pretty regularly for about 10 years, I am more a fitness enthusiast than bodybuilder. I don't have any desire to get as big as possible, but more so to have a muscular physique and be in good general shape. I have been following the normal sets x reps for pretty much the entire time I've been working out with decent results. I definitely look better and am stronger than 10 years ago.The reason for looking into this was more of a time-saver. A normal workout is pretty short for me right now, say 20-30 minutes but I'm always looking for a better way to get the same if not better results in shorter time. This system focuses around really taxing the muscle in 1 set, through very slow reps up and down versus the traditional way of larger volume. It also suggests longer resting periods between workouts to really focus on recovery as we know your muscles actually grow during recovery, not training. Will this work? I believe so, it's just science. Once you really tax a muscle out to the point another rep is not possible, give adequate time to recover and then increase the intensity in the next workout through more reps or more weight, why wouldn't it? It's simply following the break it down, let it repair, and then challenge it again harder philosophy that forces muscles to change, and grow. This system just does it in a compressed manner, with more intensity.I figure worst case scenario, even if my gains are the same I am still saving time versus the longer marathon workouts some people do, and that's more time for me to focus on life.UPDATE: I got to try these principles last night as I am in the stage of figuring out which excercises / poundages to start with. I haven't been this sore in a while! This experimental workout lasted about 20 minutes only during which I tried these principles with pullups, behind the neck shoulder presses, preacher curls and side lateral raises for shoulders. Took each set to failure as recommended...what a difference. You must make an honest effort and go to true failure i.e. you cannot lift another rep, which is hard...but then boom! You're done with that exercise and on to the next....This seems to have a lot of promise!UPDATE 2: I am about 2 weeks into this new approach, and I am getting stronger every week. The key is really finding exercises you can perform under perfect control, with little to no sloppiness. That way you can really focus on the movement / intensity vs. the number of reps. I am now more sore after a singe set of this high intensity exercise than I was from 2-4 sets of the regular reps, the key being the much longer reps (4 seconds up / pause 2 seconds / 4 seconds down). It boils down to much more intensity, in much lesser time. I'm a believer!
A very readable and concise guide to HIT. Breaks the method down and thoroughly explains the reasoning behind it, but does not lose the non-specialist reader with too much scientifically worded discussion of physiology. Also, it does take the reader wandering off with too many anecdotes and war stories. I know that Mike Mentzer surely had plenty of them, but I picked up his book for HIT and I got HIT. Also, I was glad that he didn't visit too heavily the old issues between himself, Weider, and Schwarzenegger. Instead, he treated them with decorum. Thanks for a great book Mike. May your legacy last.
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