However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. 🔸 To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). 🔸 Divide your body parts into two workouts, and allow 48 hours between workouts. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. He helped raise the weight so it could be lowered as slowly as possible on negative reps. The partner removed just enough stress for two or three forced reps. America winner) who spotted him and assisted when he reached failure. Mike Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. 🔸 Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting.

Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. 🔸 Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. 🔸 Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. 🔸 Forced Reps A spotter helps just enough to keep the weight moving for additional reps. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets.

Failure wasn’t enough for Mentzer’s Heavy Duty system. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Mike Mentzer advocated a heavier form of HIT.

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