Heavy Duty “Keep in mind that you’re a bodybuilder, not a weightlifter. Your primary concern is not to hoist the heaviest weights possible but to achieve maximum contractions of the muscles in order to induce full growth stimulation. Lifting lighter weights with a slower speed is not only more productive, but it’s also a hell of a lot safer.” head up, almost in deadlift style. Use lighter dumbbells than what you’d use for a standard set and perform the reps slowly. When you have the dumbbells as high as you think you can get them, hitch them up another inch, then pause, lower under control and repeat. When you do shrugs, make certain that you’re standing straight, with your head up and your chest thrust forward slightly. Keep in mind that you’re a bodybuilder, not a weightlifter. Your primary concern is not to hoist the heaviest weights possible but to achieve maximum contractions of the muscles in order to induce full growth stimulation. Lifting lighter weights with a slower speed is not only more productive, but it’s also a hell of a lot safer. Safety should be of paramount concern to all who lift weights, as, presumably, you regard training as a healthy, rewarding activity you’d like to continue throughout your life.” presses, perform the hypers slowly—seven to 10 seconds—making absolutely certain that your torso rises no higher than parallel to the ground. Once you’re in the top position, hold for three or four seconds, then lower under control; repeat in the same manner. Using lighter weights and slower reps requires a certain mind-set. After years of training the old-fashioned way, you may take a little time to achieve it. Review my advice a number of times, especially right before starting each workout, so it goes deep into your subconscious. I’m very serious here, as any worsening of your injury could cripple you to the point where you’d be unable to exercise.” The slower rep speed eliminates momentum, which can amplify the total force imposed on the muscles,
tendons and ligaments and so increase the likelihood of injury. Mike typically advised his clients to perform shrugs on a machine designed for that purpose (such as the Nautilus Neck and Shoulder machine or the Hammer shrug machine) or to use a bench press machine (such as a Universal bench press machine). Stand in the middle of the machine with the handles set so you can grab them on both sides at a level just below where you’d reach the fully extended position of a shrug. When neither of these machines were available, Mike recommended using dumbbells. If you do, be careful, particularly if you have a history of back trouble: “Begin by placing the dumbbells carefully on a bench, lifting them with your back flat and your
Editor’s note: For a complete presentation of Mike Mentzer’s Heavy Duty training system, consult his books Heavy Duty II, High Intensity Training the Mike Mentzer Way and the newest book, The Wisdom of Mike Mentzer, all of which are available from Mentzer’s official Web site, www.MikeMentzer.com. John Little is available for phone consultation on Mike Mentzer’s Heavy Duty training system. For rates and information, contact Joanne Sharkey at (310) 316-4519 or at www.MikeMentzer.com, or see the ad on the opposite page. Article copyright © 2006, John Little. All rights reserved. Mike Mentzer quotations provided courtesy of Joanne Sharkey and used with permission. IM
Free download from imbodybuilding.com