Shock & Awe: Heavy Duty Chest, Shoulders & Triceps
Way back in 1993 Mike Mentzer released the first version of his book, Heavy Duty. In it he espoused his views on training as a science and, compared to what the books and magazines had previously promoted, they were revolutionary. Our next series of workouts will be based, in part, on Menzter’s philosophies.
Training will be every other day (EOD). On off days do your scheduled cardio sessions. There will be supersets (A1, A2) which should be preformed with little to no rest between them. Keep warm-ups to a minimum – according to Mentzer anything more than the least amount of work required will hamper growth. Every rep should be done with strict fashion, pausing for a contraction, and lowering slowly under control. Reps should be in the 6-10 range. I have included some of my favorite high intensity techniques in the Notes column. Mentzer may have seen using this many as “over-training”, but with only 1 set per body part I believe you need to push it past your normal limits. As long as you keep the form strict you will avoid injury and really enjoy the next few weeks.
The training spit is 1 day on 1 off.
|
Day 1 |
Chest, Shoulders, Triceps |
|
Day 2 |
Off |
|
Day 3 |
Back & Biceps |
|
Day 4 |
Off |
|
Day 5 |
Legs & Abs |
|
Day 6 |
Off |
Chest, Shoulders, Triceps
|
A1 DB Flyes |
1 |
|
|
A2 Incline Smith Press |
1 |
forced reps (have a spotter help) |
|
B One Arm Lateral Raises |
1 |
rest/pause (do a set, rest 15 seconds, do another set, rest 5 seconds, do a final set – each to positive failure) |
|
C Bent Over DB Laterals |
1 |
rest/pause |
|
D1 Machine Dips |
1 |
|
|
D2 Close Grip Bench |
1 |
forced reps |