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Mike Mentzer the father of Heavy Duty training

Mike Mentzer the father of Heavy Duty training

Bodybuilding workouts are numerous and varied. There are a plethora of different approaches and philosophies to how to lift weights, from every day every body part, to one bodypart a day with lots of rest days. Light weight for high reps, and heavy weights for low reps. Allow me to elucidate some basic theories:

5×5 Method

Created i believe by Reg Park, it is a classic pyramid so that the final set of 5 is more weight than the last time you performed the exercise. So set one is 135, set 2 185, set 3 225, set 4 265 and set 5 Ideally 275 for 5 for example. For instance I got 275 for 4 my final set 5 weeks ago, I got 270 for 5 this most recent attempt at it this past week. Next week I will try to get 275 for 5 and if I do succeed I will attempt 280 for 5 after a 5 minute rest. If I fail at 280, 280 will now be my 5th set weight for the following attempt at this exercise 4 weeks later.

This method is for strength and size, and is considered the best thing for people getting started and building their base. It’s been around for 50 years or more and if it aint broke dont fix it.

Example 5 x 5 Workout

Leg Extension
3 x 15
warm up, not to failure

Leg Curl
3 x 12
warm up, not to failure

Squat
5 x 5
fifth set is to failure and should be progressive

Hack Squat
5 x 5
fifth set is to failure and should be progressive

Leg Press
4 x 15

Toe Press
5 x 10

The Volume Method

This is the mainstay of Venice beach and is seen as a west side approach to weights. Popular coaches of this system are Joe Weider, Arnold, Charles Glass, and Hany Rambod.

Basically it’s 3 sets of 10 with moderate weight with the emphasis on form and mind muscle connection, while still overloading the white fibers. FST- 7 is Hany Rambod’s twist, 7 sets of 10-12 with 30-45 seconds rest in between. The idea is to get the high reps (70-84) with a weight you could only do 12 times. This is done at the end to get a final pump or at the beginning to start you off with a pump.

Great for getting a pump, it is intended to stretch the fascia. This fascia stretching should cause cell splitting due to intracellular volume increasing as the fascia becomes looser over time, allowing more water into the cells and thus the muscle will be larger and more turbid.
I use this system as week 4 of T4R: Loki week. It looks easy on paper but it is quite hard with FST-7 front loading and agonist/antagonist supersets.

Arnold Schwarzenegger detailed an advanced version of Joe Weiders teachings in his Encyclopedia of Modern Bodybuilding. In it, he details pyramids, reverse pyramids, running the rack, rest pause, drop sets, explosive reps, pause reps and a plethora of other advanced training techniques which could be applied to almost any exercise.

The purpose of volume training is to get the most amount of blood to the tissue and to do that you need the Best Pre Workout Supplement; Wyked 2.1.

Example Volume Workout

FST-7 Leg Extension
7 x 12

Leg Press
4 x 12

Hack Squats
4 x 10

Squats
3 x 12

Lunges
3 x 10 a side

Straight Leg Dumbbell Deadlifts
3 x 10

FST-7 Leg Curl
7 x 10

Standing Calves
4 x 10

FST-7 Seated Calves
7 x 12

DY or High Intensity system

The Dorian Yates system is an advanced version of Mike Mentzer’s “Heavy Duty” system. The Idea was began by Arthur Jones, the inventor of the Nautilus machine.  The idea was that a single set taken to maximum force production was all the stimulus needed to elicit growth, that any additional work would just decrease energy and increase damage, thus necessitating longer time in between workouts. This single set method has been proven to allow lower body muscles to be ready for action in less than 48 hours, and upper body muscles are often ready in 48 hours as well. This means you could hit the whole body 3 times in a week with this single set approach.

Classic Heavy Duty Workout

Preform this workout Monday, Wednesday, and Friday.

Squats
1 set of 10

Leg Extension
1 set of 12

Dead Lift
1 set of 8

Leg Curl
1 set of 8

Toe Press
1 set of 12

Seated Row
1 set of 10

Decline Press
1 set of 6

Weighted Pullups
1 set of 10

Incline Press
1 set of 8

Upright Row
1 set of 12

Military Press
1 set of 10

Shrugs
1 set of 12

Lateral Raises
1 set of 12

Barbell Curl
1 set of 10

Tricep Pressdown
1 set of 8

The concept of beyond failure was epitomized by Dorian Yates. He often employed an advanced technique as a set extender: something to force more reps out.

A good final set would reach positive failure with 6-10 reps, then Dorian would use rest pause, cheat reps, partial reps, negatives, forced negatives or partner driven forced reps to squeeze out a few extra reps dragging the total number of reps to 12. This means he hits failure between 6-8 reps and does 4-6 extra reps BEYOND FAILURE.

This is lower volume but causes more IGF-1Ec or MGF to be released which has a greater impact on satellite cell migration and nucleus donation. This means that although volume training causes cells to divide through internal force of pump, this causes more nucleuses to be donated causing greater capacity for the cell to function if it splits into two cells.

Example DY Style Workout

Pec Deck
3 sets of 20 warm up

Decline Press
3 sets, 12, 10, and a work set of 6-8 reps with forced reps

Incline Hammer Strength
3 sets; 10, 8, and a work set of 6 with 3 forced negative reps and 5 partial reps.

Flat Flys
3 sets; 12, 10, and a work set of 8 with forced reps

DB Military Press
3 sets; 12, 10, and a work set of 8 with forced reps and 5 partial reps

Lateral Raises
2 sets; 12, and a work set of 10 plus 3 forced negatives and 5 partial reps.

Whats the Best Method?

Recently it has been proven that while load or weight determines strength, it’s volume that determines size.

Thus 5 x 5 is 25 reps, but 3 x 8 is 24. Both have the same volume, but the 5 x 5 rep scheme is heavier so in theory you get more work and weight with heavier training and thus should get as big, but be stronger. The truth is you need so much more rest with a 5×5 method that the total volume per hour is less and thus you in the end don’t get as big as with volume method.

Now when you look at a dorian set, 1 set of 6-8 reps but beyond failure to the tune of almost double the reps you would have normally failed with it is impossible to compare.

Dorian felt any more than one or maybe 2 sets was excessive and would just force recovery to take longer. He employed a 2 on, 1 off method for 4 workouts in 6 days then repeat, thus having slightly higher frequency than the standard 7 day split of 3 on 1 off 2 on 1 off or the 6 on 1 off methods.

I personally found that the Dorian method or the FST-7 method worked for me but I needed the 5 x 5 on occasion and I also wanted some higher rep work.

This is why I created the T4R system. Each week capitalizes on one of these different classic modalities of training.

Thor Week is 5 x 5, Fenris week is DY style with multiple sets and Loki week is front loaded FST 7. I included Kai Greene’s high rep high volume light weight system as a deload week for the Type 2B fibers but brutal work for the type 1 fibers.

 

Nothing in this article or on this site should be considered medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise.  Please consult a medical practitioner prior to any diet and exercise program.

 

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