Mike Mentzer's Heavy Duty Training Advanced Secrets
by Paul Becker, http://www.trulyhuge.com
While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia, Mike retired from competition.
After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. And so Heavy Duty for advanced and super advanced trainees became all but lost, even though Mike made the best gains of his life using these techniques.
Climbing The Ladder Of Intensity
These techniques will carry someone into the advanced
level, Mike reached this point and using these techniques he was unable to
get bigger or stronger, this forced him to do further research into the
highest levels of intensity.
He looked for a way that he could do even more intense
reps while at the same time slowing the buildup of lactic acid and the onset
of oxygen debt in his muscles.
He used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds.
This would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest, he would have his training partner help him do another all out rep. Or he would reduce the weight by 20%. He would then rest 15 seconds and do his last all out rep. This was considered one set, with each and every rep of the set being an all out effort.
An example rest pause workout that Mike would do for
his chest was Pec Deck 1 set of 4 Rest Pause reps, Incline Bench Press 1 set
of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike
then had to ask himself what could be more intense than Rest Pause training?
In Omni-Contraction training, Mike would make each a maximum effort. He would do his one all out maximum positive rep, followed by a maximum negative. But during the negative he would stop the weight and actually try to raise the weight again (which was impossible).
He would do these static holds at three different
points during the negative rep. The first was at the top, close to the fully
contracted position, the second was halfway down, and the third was close to
the bottom position. Each position was held for a count of 3.
Ray was able to improve so much, he walked in and took
the Mr. America crown that year.
This article is copyrighted 2008, by Paul Becker.
About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
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