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Mike Mentzer’s High Intensity Weight Training
Mike Mentzer did not invent High Intensity Weight Training, but he made it popular. During his time in the military, while also doing his bodybuilding training the old fashioned way (very long training sessions with many sets and hundreds of reps) he came across Casey Viator, who was the winner of Mike’s first bodybuilding competition. Mike was shocked when Casey Viator told him that his training sessions only last about half an hour. Viator would train to a very high intensity using much heavier weights, while still lifting for as many repetitions as possible before total muscle failure occurred. For Mike this method would solve his current training issues, as he often lacked time. He was an instant convert.
Here is a “classic” Mike Mentzer HIT routine from his early training. Legs are given a little more reps than the upper body. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. The main legs workout is repeated. He later created a “Consolidated Routine” which had even less exercises. Each workout is followed by 4-7 days of complete rest.
Mike Mentzer’s Legs Workout 1
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- Leg extension 12–20 reps (superset with leg press 12–20 reps)
- Calf raise 12–20 reps
- Sit-up 12–20 reps
Mike Mentzer’s Chest and Back Workout
- Flat dumbbell flye 6–10 reps (superset with incline bench press 1–3 reps)
- Overhead cable pullover 6–10 reps (superset with reverse-grip cable pulldown 6–10 reps)
- Deadlift 5–8 reps
Mike Mentzer’s Legs Workout 2
- Leg extension 12–20 reps (superset with leg press 12–20 reps)
- Calf raise 12–20 reps
- Sit-up 12–20 reps
Mike Mentzer’s Delts and Arms Workout
- Dumbbell lateral raise 6-10 reps
- Bent-over lateral raise 6-10 reps
- Barbell curl 6-10 reps
- Triceps cable pressdown 6-10 reps (superset with Dip 3–5 reps)
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6 Responses to “Mike Mentzer’s High Intensity Weight Training”
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please tell me that a person infected with hiv can still become a bodybuilder, as the person concerned in 6ft.,78kgs. and 40years of age.
please let me know
Anil, best really to check with a doctor. I guess that it depends on the physical health of the person. Bodybuilding requires a lot of energy and can weaken the immune system during recovery. Best to seek professional medical advice.
Hi, thanks for the comeback, but the person is doing the wetight training for quite a long period and is doing bench press with 60kgs. and three sets of 12-14 reps. and plus triceps and biceps also doing with quite a heavy weight. So please advide accordingly after reading this.
Well, in that case, I would say it was probably OK. If they are suffering no worse as a result, then it could be a good thing. The NHS (British Health Service) have published reults of studies on exercise and HIV:
“results indicated that performing progressive resistive exercise or a combination of progressive resistive exercise and aerobic exercise at least three times a week for at least four weeks appears to be safe and may lead to statistically and possibly clinically important increases in body weight and composition. Results also indicate exercise interventions may lead to clinically important improvements in cardiopulmonary fitness. Individual studies included in this review suggest that progressive resistive exercise interventions with or without aerobic exercise also contribute to improvements in strength and psychological status for adults living with HIV/AIDS.” Source: http://www.library.nhs.uk/INFECTIONS/ViewResource.aspx?resID=238543
So it seems that weight training (resistance training) can benefit patients as it builds muscle tissue, and helps to strengthen the body. But professional medical advice should still be sought if possible, as every patient is different.
I just wanna ask if this HIT program will make me bigger on a short amount of time. Im 5′7″ 127lbs. i have been working out at the gym for 4 months now. I wanna start my 5th month at the gym using the HIT program. by training 3x a week (M-W-F),using 2 different exercises for each week.. for a minimum of 45 minutes to an hour maximum. i cant understand how much weight will i lift for the warm-ups and how much weight for the non-warm up. my maximum weight lifted for the incline-decline-flat bench presses is 80lbs.hope I will get the information from you asap.thanks.
Generally a HIT warm up may be a couple of sets starting at 50% of the final work set. Maybe 50%, 70% then 100%. So for 80lbs bench, warm up with 12 at 40lbs. The weight you lift for the work set should allow your to lift a set of 8, ideally working to failure. The only way to determine this is to to lift and write down the results, then adjust the weights for the next sessions. If you go too heavy to start with you can strip down the bar until you can perform the lifts, but you will be tiring the muscle in the process so it still will not be your ideal working weight.