Everything works…just for a while, same for hit. it works for 6 weeks then it stops working and even layoff are not a solution. In this case Charles Poliquin had it right, and Mentzer was completely wrong. When one set to failure stops working you should increase the number of sets, there’s no other way around…
Yep. One regular straight set (plain 6-12 reps, etc.), no matter how difficult, is only going to yield a limited amount of growth. A trainee will eventually tap that out and adapt to it. The mistake is relying on miniscule improvements in weight and/or reps over time as “progress” for hypertrophy using it especially while increasing rest days infinitum.
Yes, everything works until it doesn’t, but there’s more complexity involved than adding sets If you want to keep making gains long-term.
Regarding Poliquin and Mentzer, I knew both men well and worked long-term with each. Saying one had it right while the other was completely wrong is unjustifiably polarized. (I rarely state absolutes because there aren’t many.) Both men made valuable contributions to training that everyone should study and learn.
Charles and Mike were a lot of fun to be around and brilliant at their craft.
We haven’t published the workouts. The workouts are the application of the principles and provide all the performance details. That’s how it works. System principles provide a framework for the practice of developing applications.
As I said, it’s all in the workouts.
OK, I’ll have to wait to see what the participants end up doing. But you did provide guidance on the other two phases: 8-10 stimulation reps, and 20 seconds of flutter reps. So the contrast of no guidance for the pump phase caught my attention.
As for rest periods, aside from what the workout might require, I was thinking more of the feasibility of implementing the principles when working with limited equipment.
Limited equipment isn’t a problem. We can work with pretty much anything. We included exercise bands and Fat Gripz in the kits to add variety. Both are inexpensive.
Post a list of your equipment if you don’t mind.
Pull up bar (doorway).
One set of Iron Master adjustable dumbbells, up to 75LB per dumbbell. Sturdy, but takes some time to change weights; maybe I could adjust in 60 seconds, maybe not. In any case, it would be a mad scramble. That why I asked if the duration of rest between phases was critical. Principles suggest 60 seconds.
Rogue Olympic barbell and 250lbs weight.
Weight vest that goes up to 60 lbs.
Flat bench
Titan single leg squat support roll (for doing Bulgarian split squats).
I’ve been intending to build some squat stands, but need to first create space in my garage. In the meantime I squat with vest plus dumbbells, so I can use up to 210LB added weight. Challenging enough for my age and size.
I’m not for adding a lot of sets but when after a few weeks the one set to failure stop working you don’t really have many choiche apart from incresing the number of sets x exercise from one to two or three and decreasing intensity. I’d say that for me personally is no more than 40 sets total x week, and when this stops working I can again decrease the sets and increase intensity, change exercises etc.
Hi Tim, can’t download this… “ no idea why”. Can it simply be added to thread/post.
You probably need to upgrade something.
I sent you a PM.
Thanks Tim , appreciated.
Can I get in on this after I finish the V-Diet, in about 3 weeks? Should be primed for growth!
Check with us after you finish the V-Diet. We’ll see what we can do.
Cool thanks!
this is about conflicting and opposite of what i know and reading from them last 30 years ?!
You’re quoting me out of context. None of those men ever harped to ME about going to failure.
What drew me to HIT was its overarching philosophy that underpinned its principles. That philosophy was hammered into me by Arthur Jones, Ellington Darden, and Mike Mentzer. They all agreed on one all-important governing law of muscle. Here’s what they taught ME:
…There were differences between Jones, Darden, and Mentzer. But no one ever harped on going to failure. The focus was on effort intensity, exercise performance, rep quality, workout pace, and efficiency. They trained no less than three times per week. There was a lot of experimenting with methods and techniques for effect and to hit body parts better.
If you open the door to other methods and techniques, your options become almost limitless.
Ah ok so putting those two thoughts together I see what your saying, that in real life, Jones, Darden and Mentzer didn’t actually put an emphasis on failure, so the books were actually different than reality with respect to training advice.
Hi Tim,
I had dozens of phone conversations with Mentzer during the 90s. He always harped on going to failure 100% of the time. A couple of times when I told him progress stalled he would say, “Dave, are you really going to failure?”. He didn’t believe in cycling or Periodization either as he said it wasn’t necessary. You just keep adding rest days and reduce exercises before taking a two week layoff.
As he laid out. If you are going to failure 100% of the time and not making progress, you need to reduce volume and/or frequency until you do.
After a few years, I realized how mistaken this approach was.