Mike Mentzer’s Heavy Obligation One Set Exercise

Close to the top of his profession as a private coach Mike Mentzer decided that he was recommending exercises to his shoppers that had a set depend that was too excessive for max muscle progress. He had been utilizing 2-Four units of most depth per muscle group of however observed that his shoppers’ outcomes had ceased.This puzzled him however after cautious evaluation he decided to reinvigorate new muscle progress he wanted to cut back the units to 1-2 for small muscle tissues and 2-Three for bigger ones. His shoppers started to interrupt by plateaus and placed on new muscle mass. All units had been taken to muscular failure.When he acquired a name from prime aggressive bodybuilder Dorian Yates, who was coaching for the upcoming Mr. Olympia contest, he constructed a brand new program designed so as to add muscle rapidly to Dorian’s body. Imagine it or not he used just one set for biceps and triceps as outlined in this system beneath. Since Dorian was used to onerous coaching, he took to this program rapidly and made wonderful good points.

This can be very essential to place forth all-out effort for this HIT routine or it will not work. You need to prepare more durable than ever earlier than. Try so as to add reps and/or weight each session to overload the muscle tissues. Give Mike’s routines a attempt to reinvigorate your coaching!Leg Extensions-1 x 12-15, 15 second maintain at prime at finish

Leg Press-1 x 12-15, 2 pressured reps,15-second maintain at prime

Squats-1 x 12-15

Leg Curls-1 x 12-15, 2 pressured reps,15-second maintain at prime

Stiff Leg Deadlifts-1 x 12-15

Calf raises or Toe Presses-1 x12-15, 15-second maintain at topNautilus pullovers- 1 x Eight-10, 15-second maintain at prime

Lat Pull-downs-1 x Eight-10,2 pressured reps, 15 sec maintain at finish

Cable Rows-1 x Eight-10, 15-second max contraction maintain at finish

Machine Shrugs-1 x Eight-10, 15-second max contraction maintain at topPek Dek-1 x Eight-10,2 pressured reps, 15-second maintain at finish

Machine Bench presses-1 x Eight-10, 15-second maintain at prime

Machine Lateral Raises-1 x Eight-10, 15-second maintain at prime

Machine Presses-1 x Eight-10, 2 pressured reps, 15-second maintain

(Do 1 set solely of Lateral Raises or Machine Presses if including 2 pressured reps and a pair of pressured damaging reps at finish of set)

Machine Curls-1 x Eight-10, 2 pressured reps, 15-second maintain at prime

Cable Pull-downs Palms-Dealing with-1 x Eight-10, 15 second maintain at prime

(Do 1 set solely of curls if including 2 pressured and a pair of pressured damaging reps at finish of set)Seated Triceps Extensions-1 x Eight-10,2 pressured reps, 15-second maintain at finish

Shut-Grip Bench Presses-1 x Eight-10, 15-second maintain at prime

(Dips will be substituted)

(Do 1 set solely of Triceps Extensions if including 2 pressured reps and a pair of pressured damaging reps at finish of set)

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