WHAT 'THE HEAVY DUTY
In recent times, certainly all the fans in the gaming industry iron will certainly have heard more than at other times of the training brief, intense and infrequent. Unfortunately still there is still no spread of that training as it should be and maybe the problem is that things sensible and productive, but not commercial like the ordinary people who do not care about the truth. It is my task now to explain what is and what is not generally a brief, intense and infrequent training, but will explain in short, a great workout short variant, which is the HEAVY DUTY created by the now defunct but legendary Mike Mentzer.
Heavy Duty
The method has been developed and improved over the two books written by Mentzer Heavy Duty and Heavy Duty 2: Mind and Body (Mind and Body). The training in question, as we shall see, is not a simple writing exercise to follow like sheep but is rather a joint master of philosophical ideas, training techniques, endurance, perseverance and passion for building a better physical and above all a mind free from prejudice and better link that distorts reality. I can say that reading the texts of that training is a real life lesson for those who like to know the truth in every circumstance of life. I will not elaborate too much on the philosophical question as Mentzer as no one can succeed in better understanding the essence of training HEAVY DUTY.
But what is a workout HD? Many of you will know that a high intensity training as called BII, BIIO, HIT, uses a few similar concepts for all. Without entering on the main methods mentioned above, I will tell you that the Heavy Duty uses the same principles, although it is much more like a BII method that the other two remaining methods. I can say that the key to everything is to seek high intensity to get the best possible results from both methods listed above that from HD. The concept of intensity is of course very complex and difficult to define and understand, but you have to treat you with the utmost care when you push the damn iron.
how to structure a training schedule
Mentzer First, the method makes use of only a handful of multi-joint exercises normally or isolation if there is a superset of half thus implementing the technique of pre-Exaust System.
CHOICE OF EXERCISES
Here following is a list of compound exercises (basic) and non-productive and damaging isolation in order to build, change or modify a table of Heavy Duty training as I will show later.
FUNDAMENTAL multiarticolari:
Squat, Deadlift, Deadlift stiff-legged; Cut sumo, Leg press, bench press / incline / declined; bench press / incline / declined with dumbbells, parallel to the deflection; Lat Pull-to-Machine and tight grip on her back, Lat Pull-to-Machine taken prone Traction the bar close grip and supine; Chins taken prone rowing a handlebar barbell slowly back; Stretching over the head with dumbbells; Scroll standing dumbbell or barbell, Pulley low; Bench to close grip; Side Bend .
INSULATION
Pullover respiratory lumbar extensions, normal and reverse crunch, crunch to the cable; Calf, barbell curls, dumbbell curls, finger extension, wrist flexion, L-Fly, rotator cables, training for the neck and took a pinch, plug with thick bar; Exercise for the wrists, pushed to the wire
sets, reps, PAUSE, RECOVERY ....
Each exercise is of course composed of a monoserie pulled to the maximum. To understand combs, you must complete the series of repetitions with maximum effort possible to progressively increasing loads or repetitions at each training session. Many of you will think, `How does only one set to grow muscle?", And here lies the secret that explains very well and Mentzer, also based on physiological studies why. In short, each set taken to failure with a small increase in load trigger the principle of adaptation which serves to defend the body and the body defends itself by increasing the mass with the principle of hypertrophy / hyperplasia. Of course the second set if there would be less productive because they would not have a performance level as the first, and then do not trigger this important principle. Remember that each set in most any workout triggers biochemical processes which disadvantage is the recovery and thus the principle of super compensation is weighed down by unnecessarily wasting energy. As for the reps to be followed there is no fixed rule, see what is good for you, even if Mentzer in his latest book recommends specific repeats, also based exercises. Take a general maxim, which is normally the repetitions for the lower body must be higher than those used for the top.
Everything else has said could lead to confusion or may appear too easy, but it is not at all. It must comply with a form of execution flawless, slow and controlled, to take advantage of every rep and to take away the shadow of the accident.
The difference is, however, between the Heavy Duty and other methods are not the choice of exercises, sets or repetitions, as an expert in high intensity training could say that already is training well, but the difference is in the recovery . Everyone is more or less genetically predisposed to weight training. So recovery is essential to have good results even if you have not. Each of us will have to test what will make recovery even if there are no fixed rules on the physiological basis valid for all. Nell'Heavy Duty recovering normally from a workout and another goes from 96 to 120 hours, but according to the athlete and his strength level reached may well need even more, otherwise it would be tantamount to the principle of super compensation.
EXAMPLES OF TRAINING TABLES
below shows you some examples of training style based on how Hayy Duty Mentzer recommends in his book.
EXAMPLE 4 SPLIT SHEET FOR TWO-WEEK TRAINING
MONDAY
Crosses dumbbell bench press superset with Incline Bench in
pullover superset with Lat Pull-to-machine reverse grip
deadlift
VENDERDI
superset with Leg Extensions Leg Press Calf
TUESDAY
standing lateral raises to 90 °
Raise Standing Barbell Curl
triceps extensions to Parallel cable superset with close grip
Saturday
Leg Extension Squat superset with Calf in
sitting
WEDNESDAY restart the cycle
From this table it appears that is only true approach to training the short, intense and infrequent. We say that the first training session is to bring the athlete to an abstract concept, namely that intensity. Additionally, at least initially have a fixed frequency of training rather than the ideal infrequency to optimize the recovery. The second exercise (shown below) is instead a much evolved and certainly more productive than the first allenamento.Esso instead of being divided into four days is divided into only two days of training, but most productive years and the toughest course on the mechanism of recovery.
SHEET 2 EXAMPLE OF A SPLIT TAB
Squat Pull plug on her back (reverse)
Parallel
TAB B
deadlift
Slow Next
Calf standing
Then comes in the nature of Heavy Duty itself, just based on high intensity and recovery. Here replaces the infrequency of training where between each seat and the other at least initially must pass at least 96 hours. As Mentzer suggests recovery is not fixed but is variable also according to our level of training achieved. More in fact, grows, gains strength and its mass as we lengthen the recovery time between training and the other also coming in well 8-9 days between each other. I stress that this recovery is not at all affordable for a beginner, but it will be productive when it has reached an intensity that you need such a recovery. In addition, this factor also varies according to age, work, and especially as you sleep regularly every night and how you eat.
TECHNICAL SYSTEM PRE-exaust
More commonly known as Prestacanggio technique consists in preferring an isolation exercise Multiarticulated an exercise to try to increase exercise intensity. This technique is implemented in two slightly different ways. The first is to do the series or all series of the year of isolation with the recoveries due to then go for the series or all series of the year Multiarticulated. The second is to implement this technique in Superset, or do the exercise in isolation and without recovering to return immediately to do the exercise Multiarticulated. Heavy Duty In the second method is highly recommended.
MORE INFO ...
We highly recommend reading Heavy Duty 2: Mind and Body lunge to understand the essence of that approach.
Source: Henry Bronzetti (BBZONE)
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