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Post by sandow on Aug 12, 2008 12:53:40 GMT -7
Hey all, I'm new to the board. I had some questions for Rusty after I emailed him about Heavy Duty training, checked out the forums, and decided to join. Hopefully I can get a little more insight here, all of the Bodybuilding forums seem to bash Mike Mentzer's Heavy Duty training but I don't see to many arguments against training than I do personal attacks on others. Ok, so my question is I'm currently doing Mentzer's consolidated routine and am working my way up to muscular failure, before I was just getting winded and completely underestimated how much weight I could take. I also have a fairly high bf% (around 25%).
I wanted to know if it would be beneficial to do cardio on my off days since I only weight train about once or twice a week, or if it drains my recovery ability to much to allow myself to recover for my next session of Heavy Duty? Anyone with experience on Heavy Duty have any advice?
Thanks For the Help
Ross
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Post by Rusty Jeffers on Aug 18, 2008 13:25:09 GMT -7
Hel yes do cardio on your off days!!! Muscular failure is the only way to train, you can hop on the treadmill in between every few sets to keep your heart rate up, I do that for my clients all the time, the BF% will come off quickly, you''ll see. Tons of guys on here with Heavy Duty training, they hover and don't post much...hey guys, start posting!!!!!
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Post by sandow on Aug 21, 2008 0:00:12 GMT -7
Cool, currently I'm more concerned about losing weight, so I'll be doing a lot of cardio, but it won't tax my reserves the way Mentzer suggests it will between weight training days?
Thanks for the advice and clearing things up for me
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Post by Rusty Jeffers on Aug 26, 2008 23:20:27 GMT -7
No, you should be doing cardio on your days in between Mentzer workouts!!
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spudforth
New Member
Yeah yeah, I look like a "before" picture.
Posts: 2
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Post by spudforth on Sept 28, 2008 12:03:53 GMT -7
I thought I'd slap this request onto Sandow's posting, since you touch on the topic. I've been SLOWLY working my way to muscle failure, but I always get hurt/sore, and usually have to recouperate for a week. I guess I'm not ready, yet. Can you recommend any ways to hurry the process?
Jeff
Middle aged, Bloated, guy, with poor training habits.
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Post by Rusty Jeffers on Oct 6, 2008 21:36:10 GMT -7
Jeff, my first question would be how long have you been working out, then how often per week. You have to be doing this for at LEAST 6 months or more, constantly, not just 3 days a week. If you are in the gym 4-6 days per week, you can go to failure, if NOT, you are gonna just get sore or hurt. If you want to go to failure, you have to build a tolerance and train at least 5 days per week or 3 days on, one day off, 3 days on...etc. Then after a few months when you STOP getting sore after a regular workout, THEN go for failure. Say that day is arms, then your next work out on arms, go to failure, you'll get sore as nuts, then have an easy arm day, the next one go to failure on the last set of each exercise AGAIN. Keep that cycle up for a few months and then go to failure on the last 2 sets of each exercise, every other workout...then finally when you can't get sore anymore, you do a Mentzer workout and the cycle starts again. You WON'T be bloated guy with poor training habits, but a middle aged guy who looks great.
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Post by Kevsta96 on Oct 6, 2008 23:47:45 GMT -7
Rusty I pinched my meniscus ... Ahhhhhh i'm pretty pissed off. I had a great leg workout: 5 sets squats, 4 sets hack squats, 3 sets walking lunges, 4 sets stiff legged deads, 4 sets seated calfs, 4 sets standing calfs, 4 sets leg extentions, 4 sets leg curls. Felt amazing afterwards. Next day my knee kinda feels weird but didnt really bother me. The day after that it starts hurting. The day after that theres super pressure under my knee cap. I desided i better go to the chiropractor up by my house. Pretty funny, its the same one you go to Rusty (saw yours and Lee's Pictures on the wall) He tells me the news (pinched meniscus)  I find it weird that it never hurt once during my workout or that night. Im not going to be able to do legs for a bit......sucks |
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Post by johnny on Oct 29, 2008 16:56:47 GMT -7
Rusty I pinched my meniscus ... Ahhhhhh i'm pretty pissed off. I had a great leg workout: 5 sets squats, 4 sets hack squats, 3 sets walking lunges, 4 sets stiff legged deads, 4 sets seated calfs, 4 sets standing calfs, 4 sets leg extentions, 4 sets leg curls. Felt amazing afterwards. Next day my knee kinda feels weird but didnt really bother me. The day after that it starts hurting. The day after that theres super pressure under my knee cap. I desided i better go to the chiropractor up by my house. Pretty funny, its the same one you go to Rusty (saw yours and Lee's Pictures on the wall) He tells me the news (pinched meniscus) I find it weird that it never hurt once during my workout or that night. Im not going to be able to do legs for a bit......sucks Same kind of thing happened to me recently. I was working on my traps, dumbbell in each hand and I kind of held it awkwardly I guess. I finished my set and the next day my wrist hurt. When I move my thumb and try to rotate it, it feels like the tendons (whatever it is) is pulling and it sucks. It's been like this for more then a week now. Never thought this sort of thing could happen to me but I guess it happens to anyone. I think the best thing to do would be to lower the weight for a month on upper body workouts...  |
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Post by johnny on Nov 30, 2008 13:32:29 GMT -7
It turns out I have somethin' called dequervain's and I'm gonna have to take a shot of cortisol. It's been a week with out working out (I needed a week off anyway I guess), and the pain is still there. My motivation is at an all time low just when I thought I was succeeding! Careful guys those lifting straps might help with heavy weights but they aren't fool proof.
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Post by Rusty Jeffers on Dec 5, 2008 7:04:46 GMT -7
You're right about that!! Lifting straps are good, but not if you have pain in the joints, the constant heavy lifting just takes an extreme toll on them. I've never heard of dequervains, but I hate the thought of cortisol, it's a bandaid and sometimes it leaves stuff in the joint that crystalizes from what I hear. I won't use it personally. It just masks the problem. Talk with your Dr. who says you need it and see if he's just casually sticking you with something that he doesn't have to deal with later.
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Post by johnny on Dec 5, 2008 8:45:08 GMT -7
Well it turns out it isn't as bad as I thought. The Dr. said I wouldn't have to take a shot of cortisol, but I'd have to give my wrist a break from lifting. It's funny because my muscles are strong enough, but I guess my joints and tendons are not ready for that kind of weight. So when I get back to doing trap excersizes, I'll make SURE that there's no sign of discomfort at all in the wrists. At least I still get to workout my legs though, my new record for squats is 195 for six clean reps.  |
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Post by johnny on Dec 5, 2008 21:14:52 GMT -7
I also thought of buying some hand grippers to increase my gripping strength so I can manage to hold heavy weight safely.
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Post by Rusty Jeffers on Dec 10, 2008 13:16:12 GMT -7
I have some that I made that I need to put on the site, wait a couple of days, they are very unique and they're much easier to use than anything I've ever used!!
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I find it weird that it never hurt once during my workout or that night. Im not going to be able to do legs for a bit......sucks
