Heavy Duty Training by Mike Mentzer

This program is designed to help you reach your own muscular size and strength  potential as fast as possible.

For this Programm I have used The book " Heavy Duty Training " by Mike Mentzer and John little, while also implementing suggestions from Mr America Hearts YouTube channel.

Important to know is that you should perform each rep controlled and slow but not so slow as that you fall asleep.

This means that you raise the weight for 4 seconds, hold the contraction for 2 seconds, and lower the weight for 4 seconds. although you may perform the raise of the weight further as it is not as important. However the rest of the movement shall be performed as described.


Another important note is that every two weeks you will switch the deadlift for shrugs and leg curls.

If you want to perform the Programm to its fullest I'd still suggest you read the book by Mike Mentzer and John Little.

I'm not advertising here, just suggesting something based on my own knowledge.

Before a workout I'd suggest you perform a whole body warmup.

After a workout you should also perform a cool down stretch so that you won't damage your body and help recovery.


Lastly you should also perform cardio two times a week for 30 minutes. This can be on or off your Workout days. 
For each superset you will warmup for 3 sets on the second compound movement so for example for chest you warm up on the incline press.

And of course of the outmost importancy each working set must be performed with to a point of complete muscular within the recommended rep range.

If you are able to complete 10 or for the legs 20 reps of the suggested exercise, with your chosen weight, you will add 2.5 kg -5kg the next session, so that you will stay in the suggested rep range. In short you will perform progressive overload. And I guarantee that you will hit PR's every session if you follow the workout Programm accordingly.

At least for me this Program works perfectly.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Calf Raise

Hanging Leg Raise

Legday

Perform the fly and press as a superset and also the pullover and pulldown as well.

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