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Review of Mike Mentzer’s High Intensity Training
Background: In the early 70s, Arnold Schwarzenegger burst onto the scene of bodybuilding. And he brought the idea of ”volume training” to limelight. After all, if he was championing Arnold, surely pumping iron for 3 hours a day would be the way to go. Is it true? Is it true?
Well… maybe not.
Although many men have tried the herculean volume training regimen that Arnold developed… it fails 99.9% of trainers.
The reason? The amount of training Arnold offered was too much for the average joe.
Back to Mike Mentzer.
Mike Mentzer has made a name for himself by saying the opposite of what everyone else in bodybuilding is saying.
While all the muscle heads tell people to work out six days a week… Mentzer talked about working out once every 14 days.
When the pros recommend that people hit the muscles in different directions and do several exercises for each area, Mentzer says that one exercise per part is enough.
While most bodybuilders recommended 15-20 sets per body part, Mentzer recommended one set per exercise.
The Argument: While most bodybuilders believe that you have to include a variety of exercises and a lot of sets in order to properly work the muscles and activate the growth mechanism, Mentzer disagrees.
Mentzer thought that if you do one set … and you do that set until your muscles can no longer move the weight … isn’t that enough to activate the growth mechanism?
The experiment: I was interested in Mentzer’s approach and thought that the idea of failure was valid. So in 1999 I hired Mike Mentzer for a telephone consultation.
It wasn’t much small talk, but I remember Mike asking me specifically about a new website he was just starting. It seems that one way to get attention is to go after Mike and try to challenge not only his theory but everything else about him as well.
Mike only practiced twice a week. He also told me that the exact amount of protein, carbohydrates, and fat I eat each day is not important. He said that a balanced diet is good and that I should eat often and not be obsessed with food.
After a month I gained weight but my strength gain was moderate. I reduced Mike to one workout every seven days. Eventually, it was down to once every nine days, but I still wasn’t gaining much energy or making much progress in the gym.
Result: The result of this training program was unsuccessful. I gained little energy and my level of control worsened from not moving much.
The good: I personally believe that Mike Mentzer has advanced the sport of bodybuilding by asking if it is really necessary to do more than one failure.
This principle … and the logic behind this principle … still guides much of what I do today in my training program.
The Bad: Unfortunately, I think Mike’s version of High Intensity Training was seriously flawed.
First of all, Mike’s perception of food is very lacking. Without adequate protein, you cannot gain much muscle mass.
Second, Mike has a unique solution to every problem. You know the saying: when all you have is a hammer… all the world looks like nails?
Well, Mike took it to heart. For example, if progress has stalled, the solution he suggests is to train less or take more time off.
Sometimes he made it obvious. I told him, for example, that my children are one of my greatest weaknesses, and I asked him what we could do about it. His solution? Stop training all the calves and see if they can grow with the indirect work of squats and other leg training.
Needless to say… this approach didn’t work. As many times as I wished my muscles would grow by doing nothing… it just didn’t happen.
Another flaw in the program is the assumption that each person can produce the type of intensity needed to pull off muscle growth in just one set.
For example, it’s easier to flex your biceps with a set of bicep curls. But when was the last time you saw someone actually do heavy barbell squats to make up for muscle failure? Or going to muscle failure with 1400lbs on the bench press? In fact, this does not happen because it is very tiring for the body or the mind.
Overall: If you’ve been working out for years and feel tired, you might find Mike Mentzer’s HIT a nice change. You may feel new muscles and strength during the first few weeks.
But if you don’t address your nutritional mistakes and the intensity of the program, your progress will eventually stop.
White Dude Average Final Rating for Mike Mentzer’s Strength Training: 6/10.
Not the worst training program, but not effective for most average men.
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