This is from Mike Mentzer’s first Heavy Duty book also out of print.
- Dumbbell Flyes, Cable Cross or Pec Deck, supersetted with…
- Incline Presses.
- Bent-over Dumbbell Laterals (or Pec Deck for rear delts).
- Lying French Presses, Pressdowns or Triceps Machine, supersetted with…
- Pullovers, supersetted with…
- Close-grip, palms-up Pulldowns.
- Bent-over Barbell Rows.
- Hyperextensions or Deadlifts.
- Leg Extensions, supersetted with…
- Leg Presses or Squats (these should be alternated workout to workout).
- Leg Curls.
- Calf Raises.
Perform one set of each of the listed exercises. Even if you are skeptical that one set is sufficient, it is still the logical place to launch your investigation to determine the most efficient, productive method possible.
There should be no rest between exercises listed as a superset, since even a three-second delay will result in the auxiliary muscles becoming weak links. Minimize the rest time between sets not listed as a superset. Rest just long enough so that you can go into the next set without being hampered by cardiorespiratory insufficiency.
Strive to progressively reduce workout time. Performing the same workout in less and less time increases the intensity and, thus, the productivity of your workouts. Do not, however, allow your workouts to degenerate into a race against the clock.
Warm-ups should be kept to a minimum. The principle of performing no more exercise than the precise amount required applies to warming up.
Perform all of the exercises in reasonably strict fashion. Initiate each movement deliberately, and proceed, likewise, in a smooth, controlled fashion through the positive range of motion, pause in the contracted position, and lower under control.
Select a weight for each exercise that allows you to perform 6-10 reps to positive failure. As your strength increases and you are able to perform 12 or more reps, increase the weight by 10-20%, or any amount that forces you back to the 6-10 rep range. Train progressively.
Forced and negative reps can be beneficial, but only when used on an occasional basis. When used with every set of every workout, they soon result in overtraining.
In the beginning, train every other day ? either Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. At the conclusion of each three-day cycle, take two days off from training entirely.
As you grow larger and stronger, the demands on your recovery ability become greater, and the routine will eventually result in overtraining. Evidence of this will be an abrupt halt in progress. If you experience two weeks of no progress, take a full week off from training. Upon resuming training, reduce the volume and the frequency of your workouts. On Day 1, eliminate the compound movement for triceps; on Day 2, eliminate the isolation exercise for lats; and, on Day 3, reduce the performance of the Leg Curl to every second or third leg workout. And instead of training every other day, train every third or fourth day.
Train for strength! Remember: If you want to get bigger, you have to get stronger. For many, strength increases precede size increases.
Keep a progress chart. Record the date of each workout, the amount of weight used for each exercise, and the number of reps performed. You should be getting stronger ? as evidenced by an increase in reps, weight or both ? on a very regular basis. As long as you are getting stronger, you’re on the right track. Even a one rep increase is significant.
Exercises can be changed periodically as long as you continue to adhere to the basic principles.
This routine is not a guarantee of a Mr. Olympia physique. That is something that no one and no routine can guarantee, since how much muscle can ultimately be developed is a matter dictated by genetics. Utilizing the training principles elucidated above, however, will help to ensure optimal progress and the actualization of an individual’s full physical potential.’’