High-Intensity Training the Mike Mentzer Way

Synopsis

This title includes a high-intensity bodybuilding advice from the first man to win a perfect score in the Mr. 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.

Summary

Chapter 1: The Principles of HIT

* Principle 1: Progressive overload: Gradually increasing the weight or intensity of your workouts.
* Principle 2: Time-under-tension (TUT): Aiming for a specific time interval during which the muscle is under tension.
* Principle 3: Intensity: Training at or near your maximum capacity.
* Principle 4: Frequency: Training each muscle group infrequently (once or twice per week).
* Example: 12 repetitions of a bench press with a weight that challenges you to train to failure within 10-15 seconds of TUT.

Chapter 2: The Best Exercises

* Compound exercises: Exercises that target multiple muscle groups simultaneously, such as squats, bench presses, and rows.
* Isolation exercises: Exercises that focus on a single muscle group, such as dumbbell flyes, leg extensions, and bicep curls.
* Example: A HIT workout plan might include squats, bench presses, rows, and calf raises as compound exercises, and dumbbell flyes, leg extensions, and bicep curls as isolation exercises.

Chapter 3: Training to Failure

* Failure: The point at which you can no longer perform another repetition with good form.
* Forced repetitions: Assisted repetitions performed by a spotter to help you reach failure.
* Example: A set of squats where you reach failure at 10 repetitions, then perform 2 forced repetitions with assistance.

Chapter 4: Rest

* Rest periods: Time intervals between sets that allow for muscle recovery.
* Complete rest: Resting until your breath and heart rate return to normal.
* Example: Resting for 2-3 minutes between sets of squats to ensure adequate recovery.

Chapter 5: Nutrition

* Calorie intake: Consuming enough calories to support muscle growth.
* Protein intake: Aiming for a protein intake of 1-1.5 grams per pound of bodyweight.
* Example: A diet that provides 3,000 calories and 225 grams of protein daily for a 150-pound individual.

Chapter 6: Conclusion

* Summary of HIT principles: Emphasizing intensity, infrequent training, and progressive overload.
* Benefits of HIT: Gains in muscle mass, strength, and definition.
* Example: Concluding remarks highlighting the effectiveness of HIT as a time-efficient and effective training method.