HEALTH & WELLNESS

Mike Mentzer’s Intense One-Set Exercise

Mike Mentzer’s Intense One-Set Exercise

Mike Mentzer’s Intense One-Set Exercise

In the direction of the tip of his profession as a private coach, Mike Mentzer decided that he was recommending exercises to his shoppers that had too many workout routines for optimum muscle progress. He had used 2-4 units of most depth per muscle group however observed that his shoppers’ outcomes had ceased.

This intrigued him, however after cautious evaluation he determined to invigorate the brand new muscle progress he wanted to scale back the units to 1-2 for small muscular tissues and 2-3 for bigger ones. His shoppers started breaking by means of plateaus and constructing new muscle mass. All units have been taken to muscle failure.

When he bought a name from high aggressive bodybuilder Dorian Yates, who was coaching for the upcoming Mr. Olympia contest, he devised a brand new program designed to shortly add muscle to Dorian’s body. Consider it or not, he solely used one set for biceps and triceps as proven in this system beneath. Since Dorian was used to heavy coaching, he shortly adopted this program and made wonderful features.

This can be very vital to place all doable effort into this HIT routine, in any other case it is not going to work. It’s important to practice more durable than ever. Strive including reps and/or weight to every session to overload the muscular tissues. Strive Mike’s routines to reinvigorate your exercise!

Leg Extensions-1 x 12-15, 15 second maintain at high at finish
Leg Press-1 x 12-15, 2 pressured reps, 15 second maintain at high
Squats-1 x 12-15
Leg Curls-1 x 12-15, 2 pressured reps, 15 second maintain at high
Stiff Leg Deadlifts-1 x 12-15
Calf Raises or Toe Presses-1 x12-15, 15 second maintain at high

Nautilus pulls – 1 x 8-10, 15 second maintain at high
Lat Pull-downs-1 x 8-10.2 pressured reps, 15 second maintain at finish
Cable Rows-1 x 8-10, holding peak contraction for 15 seconds at finish
Machine Shrugs – 1 x 8-10, holding the utmost contraction for 15 seconds on the high

Pek Dek-1 x 8-10.2 pressured reps, 15 second maintain at finish
Machine Bench Press – 1 x 8-10, 15 second maintain at high
Machine Lateral Raises – 1 x 8-10, 15 second maintain at high
Machine Presses – 1 x 8-10, 2 pressured reps, 15 second maintain
(Do 1 set solely of aspect raises or machine presses for those who add 2 pressured reps and a pair of pressured unfavourable reps on the finish of the set)

Machine Curls- 1 x 8-10, 2 pressured reps, 15 second maintain at high
Cable Pull-downs Palms-Dealing with-1 x 8-10, 15 second maintain up
(Do 1 set solely of curls for those who add 2 pressured reps and a pair of pressured unfavourable reps on the finish of the set)

Seated Tricep Extensions – 1 x 8-10.2 pressured reps, maintain for 15 seconds on the finish
Shut Grip Bench Presses – 1 x 8-10, 15 second maintain at high
(Dips may be changed)
(Do 1 set solely of triceps extensions for those who add 2 pressured reps and a pair of pressured unfavourable reps on the finish of the set)

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