The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- https://rp.app/training?utm_source=youtube&utm_medium=description&utm_campaign=RP_YT
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ https://bit.ly/37esL8i
38 Comments
You have to factor in that when Mike said one set per exercise he often included 5 to 6 warm up sets. So it becomes like a pyramid set. So he may do a push day and does bench with 5 warm ups. Incline dumbel with 2 warm ups. Fly's with 2 warm ups, overhead press with 4 warm ups he has so far done 12 sets for chest and 5 sets for front delts although only 4 sets at max weight. One takeaway from this though is people think that mike's methods increase chance of injury because they think you're just going in cold and picking your maximum weight for a set. In fact the pre exhaustion from the pyramid warmups mean that your max weight working set uses less weight than if you just did one light warmup then went to your max.
Idc im still gonna train 3x a week. May not be optimal but i don't give a FUCK!
I consider doing one giant set with multiple sets of few reps with 30” rest in between like a big number of total sets per week even if I do it twice a week for every muscle, am I mentzer with that?
Am still asking this soo called professor or doctor what about hormones depletion come on be a man and answer the question your on Steroids no matter how much you try to deny it and that's why multiple sets work for you and for everyone on gear we know that but for naturals what your saying is complete nonsense and you know that all your soo called studies are done very short time frame maximum 8 weeks and that's to avoid the Plato where the nerves system gets fried and hormones like testosterone and others start going low and carzy I know you want to make a living but not by hurting people's well being with this nonsense you keep saying
So, let’s discuss HIT split/exercise protocol with three sets of 12 reps (2-2RiR) the third set being Myo reps (activation set 6-20 reps, 12 reps chosen in this example, mini-sets 25% of this, increased to 5×5 & necessitating a progression in weight once achieved)You get the intensity, effective reps and reduced fatigue allowing time for a ‘life’… win-win?
Mike Mentzer had some good advice. I like his perspective on strength, his regard for holding the weight.
Working out for half an hour and taking four days a week off, only one set to failure per exercise…that might work if your pre workout was meth. It’s some serious intensity anyway. Making that The Way is absurd. He overstated it, crazy perfectionism.
Team FullROM – for how much longer though? Re studies around stretch partials being more efficacious (this week at least)
Mannn you missed some of what he wrote about the programs.. 1 body part is done twice in 12days using 2 days off(1 in between each round).. he always tweaked it as time progressed too… he also said 1 OR 2 sets!!! Your choice..
Yo btw bro if you in Manhattan, you GOTTA check out Emapanada Mamas nice lil restaurant/bar.. THEE BEST empanadas Ive ever had iml for 4 fkn$!!! If you like ccornbread at all get the corn flour coz they taste exactly like corn bread!! Margaritas good too but go during Happy Hr coz they are expensive. Enjoy 😉
Glad to see this finally posted by Dr Mike (Israetel). I get so many video recommendations on YT for Mike Mentzer nonsense it drives me insane his advice is actually getting a following.
The thing is, that Israetel is cherrypicking Mentzer’s theories.
He himself said it – EIGHTEEN sets per week programs added muscle. Thats about on par with what Mentzer was pushing.
HIT and or heavy duty, which in my opinion are two separate things, certainly have a place in training.
Perfect example, I myself am in the midst of basically a four day split program. However, I was hosting thanksgiving and have my daughters birthday party the week after. Tons of shit going on. I don’t have time to set aside four days this week.
So what did I do?
I condensed the muscle groups into TWO days – for this week only. I am squatting on “bench” day, and adding some shoulders to it also. I am taking less rest in between sets – upping the INTENSITY.
The “formula” consists of intensity, volume, frequency, and rest. If you add intensity, you take from volume. Then you increase rest.
That’s really all Mentzer is saying.
“Big volume” wants to over complicate things so that you buy their coaching,program or app. Almost no one need 52 sets per week. Stick to 10-20 sets per week per muscle group (5-10 sets if resting more than 2 minutes per set). Increase sets on lagging parts if you want to empahsis them while decreasing volume on other parts (optional).
2 sets to failure works for me per exercise
idk man sinve i tried mike method… i been gaining some weight n muscle… and yeaaaa i understand but it didn't have much data back then…. but the body still remained the same despite
Mike thought you could work a muscle and then take 20 days to recover. I did that and when I came back honestly I felt a bit out of shape.
Wait, he just released a video on his channel talking about too many sets being detrimental.
Now he is talking about 52 sets per week? He can't mean hitting one muscle that many times?
There's a reason why they are called HIT Jedis
And all of those multi-set programs involve 'reps in reserve,' which is complete anathema to what Mentzer said. If his protocol is not for you, that's fine, but "not up for debate" is bullshit. The efficacy of any program can be debated.
There is absolutely no way in hell tendons and joints could withstand 20, 30,40 or 50 sets in a week. There's no way a person could put forth any amount of effort if doing 25-50 sets/week. Also, how does a person work full-time while doing that much volume.
Strength level has an effect as well. Imagine someone who dealifts 225 lbs for a limit set of 6. Now imagine someone who deadlifts 600 lbs for a limit set of 6. The first person could crank out multiple similar sets and easily recover to do it again the next week. The second one would most likely be toast after a single effort and require two weeks to recuperate.
Mentzer I'm sure was advanced as hell, and maybe he needed lower volume to recover and keep making progress. That's not gonna work for most.
I'll just say, Mike got a lot right, not everything. I've gained a lot in strength and decent size after taking his approach but making it my own.
With the right intensity, less is more.
Not the extreme only 4 sets per week, but now I'll pick 3 to 6 key movements while usually only doing no more than 2 sets, not including warm-up..
I still get a massive pump, my joints thank me vs doing all high volume (I like volume for a deload phase), I'm in and out of the gym faster, and again.. seeing impressive strength and size gains in months vs the years of plateau doing high volume.
Never listen to just one source, do your own work.
Earlier in my career I was listening to "try this and that celebrity workout" since I didn't have direction as a beginner, and I wasted years.
Mike didn't get everything right, but through experience and finding the commonalities pulled from different methods, it's all about what works for your body and what you enjoy.
because my best results for mass have always come from favouring higher intensity rather than volume. volume has always produced the better conditioning
That last part you said is why I follow you man
Nooooo don’t listen to the only perfect Mr universe winner listen to me and also by my book and my training routine and here’s 20% off my supplements
30-40 sets a week on one muscle group is fucking crazy
Forgetting individual recovery ability here. Not just the working sets. Try mike mentzer ideal programme or consolidation programme and you will gain more quickly than if you did volume and more frequent
You don't grow in the gym, you grow once stimulated and rest! Don't mistake inflammation for gains!
In my opinion Mike Mentzer was right, for example if I do 5 sets of biceps to failure, And I really know that I went to failure even beyond it, that their is no need doing more sets of Biceps, unless you want to sabotage your gains. I mean guys you have to be logical, And Dr. Mike didn't mention Steroids. 😂😅
If you’re 20 sets per muscle group and actually getting through that, then you’re not working hard enough.
I do 3 exercises per muscle group, 2 working sets per exercise and seeing better results.
You gotta go hard, not pussy about with fluff sets
I'll say this: studies aren't always the best way to see which method of training is the most effective; this is because you don't know how hard they are actually training.
Just train in a way that you can make solid progress while staying safe from injuries
If you can’t train hard you need more sets big boy
Ok then to use Mikes words if 30 – 40 sets per week is good then why not 100 why stop keep doing them in your sleep….i added that last bit. And if you’re on GH then your repair is done quicker. Us nattys need less sets with more intensity and more time to rest.
Jesus Christ the whole fitness/gym world today is extremely toxic, I love bodybuilding but not the bodybuilding of today. Every single bodybuilding video will always be full of people putting each other down in the comments. Let alone fitness influencers and pros bitching about each other and making videos about each other. Never would have happened so much back in the day. Social
Media was a mistake my strong opinion.
For everyone here: Please read his books. It's not 1 set to failure and done. 1 set to failure for a beginner and as time goes on, you don't add another set, you prolong it with special techniques as drops sets, forced reps, negatives, rest pause. The more advanced you get, the more demanding the sets become and the more rest days you need.
Going to the gym and mindlessly repping weight is not training, it's just hammering yourself.
And even though you might not believe in the HIT philosophy, please study it and apply certain techniques.
Don't knock it till u try it.
I do 232 sets per week and i have never seen such muscle growth
Have you ever tried it? I actually do Heavy Duty because I wanted to put it to the test. I’m in the fifth month and I have more muscle now than I did when I was doing volume training. I have before and after pictures to prove that. So to say that he was wrong is not true. I do the heavy duty Ideal program, I work out 1 to 2 days per week ,one set to complete failure after a few warm-ups. And I’ve gotten great results. So I wouldn’t say he’s wrong.
If one could actually read and understand Mentzer, he would not spew such crap.
I changed to HIT, making way more gains and strength has gone up every session so far. Both can work but HIT is better, most people just don't actual put the intensity in.