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If you are sick and tired of high volume training (HVT),
you might want to shift to high intensity training (HIT).
Try this:
1. Have a week of rest. (Coming from HVT, you must be "OVERTRAINED".)
2. Do the Consolidated Routine′s Workout 1:
* Deadlift: (takes care of almost all of your muscles)
(4 seconds lift, 2 seconds hold, 4 seconds down)
Warm-up: do 5 reps of 50% of a weight you can manage with only 5-8 reps to failure.
Actual: do 5-8 reps of 100% of a weight you can manage to failure.
Example: Warm-up 100 pounds to 5 reps
Actual: do 200 pounds from 5-8 reps to failure
Drink water, and catch your breath.
* Dips: do 6-10 reps. (takes care of your delts, triceps, pecs)
3. Rest for 6 days.
That is about 4 days for muscle recovery (compensation);
and about 2 days for new muscle development (overcompensation).
4. Do Workout 2:
* Squats: (4 seconds down, no hold, 4 seconds up)
Or Leg Press (4 seconds up, 2 seconds hold, 4 seconds down)
Warm-up: do 5 reps of 50% of a weight you can manage with only 6-10 reps to failure.
Actual: do 6-10 reps of 100% of a weight you can manage to failure.
Example: Warm-up 100 pounds to 5 reps
Actual: do 200 pounds from 6-10 reps to failure
Drink water, and catch your breath.
* Close-Grip Palm Pulldown (takes care of your delts, lats and biceps… yes, biceps)
(4 seconds down, 2 seconds hold, 4 seconds up)
Warm-up: do 5 reps of 50% of a weight you can manage with only 6-10 reps to failure.
Actual: do 6-10 reps of 100% of a weight you can manage to failure.
Example: Warm-up 75 pounds to 5 reps
Actual: do 150 pounds from 6-10 reps to failure
5. Rest for 6 days.
6. As weights increase, add more rest days in between workouts.
A number of Mike Mentzer′s successful clients reached 10-14 days of rest in between workouts.
7. Sleep well.
8. Eat whole food (Mentzer′s ratio of carbs-protein-fats is 60%-25%-15%)
Carbs needed to fuel the intensity workouts.
Protein for recovery and maintenance.
Fats for the nerves, among others.
(Read more tips at www.mikementzer.com.)
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