My experience is that HIT works for moderately-experienced trainees who are very much ectomorphs. I think the major reason why is due to the preservation of energy expenditure and minimal activation of AMPK with such short, low volume workouts. In my personal and professional experience though, the more advanced you are and the more you your metabolism/body type shifts to that of a mesomorph the less effective it is.
It's tempting though to think one could make significant gains in size and strength by spending such little time in the gym.
I used mentzers heavy duty about 10-15 years ago with great success. I trained M/W/F and not once every 5-7 days. Just remember that all the sets should be taken to absolut failure ( i always finished squats in the hole).
I find this way of training much more taxing on the body.
Db flyes superset
Leg extentions superset
Curls and / or chins
Tri cable ext. Or skulls superset
Always less than 20 minutes. Legs was always less than 10. I forgot to say that i always did a warmup set or two of the compound excercise. I think you need to be very focused and willing to actualy get failure. Even tho it is easier when you know that it is only one set.
Legs for me was 15-20 reps chins and dips was 5 reps plus negatives every now and then and all the rest was 8-12 reps.
New here and this thread is why. I just read a HD book, and started a 4-6 week commitment to see if it works for me. I tried about 6 mo ago but in a few weeks it wasn't strict heavy duty. This time I am choosing a 15 rep weight for starters and using a timer instead of counting reps. After 90 sec of constant tension I increase weight at next session. This will get me dialed in with in a week or so. It felt wimpy until 20-30 min after workout and then I just felt bigger.
How will you decide what program to use? What are criteria beside 3day/wk?
So for the flies and the incline, it was set of flies with an immediate move to incline bench. Both done to failure?
Sorry for the questions.
All sets to failure and as you said only shoulders didn't have supersets. I also train alone so i only do heavy db presses.
I think the problem is counting reps. At least at first because your focus should be on a 10 sec rep. Once you slow down you need mental focus on the lift not counting reps. If you do 10 sec reps for 90 sec that's 9 reps.
To gain a broader understanding of HIT training in general, look up Arthur Jones and read his theories and observations. Mentzer trained under him, along with a Casey Viator, the model HIT physique athlete.
Dr. Ellington Darden was an understudy of Jones and has lots of literature out as well. All will provide insight to Mentzer's template. They fathered it.
Some of mentzers stuff says one set to failure and some says to do 2-3 sets. But these single sets are an isolation movement followed by a compound one so its almost like 2 sets. And if u follow his recommendation for TUT 4 sec up, 4 down, 2 pause midway it accumulates to a lot of TUT comparable to a normal workout. The past week I just shifted over to a mentzer-esque routine. Its a nice change, and I can go a LOT lighter since im doing the reps so slow. Sore as hell so far, really enjoying it. I'll follow it for a while until I stop gaining or get bored.
IBE/PHF Anabolic Trinity Epistane, Trenavar, and Ment - Available Now!
Ok this is the original heavy duty and what the book says is to workout every other day and when you complete the three workouts rest 2 days. Also he says that if gains stop you should rest for one week and when you start again take more days off.
Db flyes (or a machine variation)
Bent over lateral raise
Cable press superseted
Leg extentions superseted