Mike Mentzer’s Heavy Duty Training Advanced Secrets

While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70’s, but following the infamous 1980 Mr. Olympia, Mike retired from competition. After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. And so Heavy Duty for advanced and super advanced trainees became all but lost, even though Mike made the best gains of his life using these techniques.Climbing The Ladder Of IntensityMike knew that as a bodybuilder grew bigger and stronger, he would eventually require an even more intense training stress if he hopes to continue progressing. If the stress is not more intense he will stagnate and stay at the same level of size and strength.BeginnersFor beginners starting a weight training program is a huge leap in intensity from not training, and this is why they make such rapid gains at first. To keep progressing they can simply keep increasing the weights and decreasing the rest periods between sets. When they stop making gains this way they are ready for the next level of intensity.IntermediatesAt this stage a more intense stress is required, this is be done by using Pre-Exhaustion sets, for example a set of Leg Extensions to failure followed by a set of Leg Press (or Squats) to failure. Also forced reps and negatives to go beyond the point of positive failure can be occasionally used. These techniques will carry someone into the advanced level, Mike reached this point and using these techniques he was unable to get bigger or stronger, this forced him to do further research into the highest levels of intensity. AdvancedAt this level Mike found that he was so strong and his willingness to work at maximum effort was so high that each rep of a set was so intense that oxygen debt and lactic acid build up was practically immediate and severe enough that he was forced to stop due to cardiovascular limitation rather then because he reached a point of actual muscular failure. He looked for a way that he could do even more intense reps while at the same time slowing the build up of lactic acid and the onset of oxygen debt in his muscles.The way he did this was to do his own version of Rest Pause training, he used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds, this would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest he would have his training partner help him do another all out rep, or he would reduce the weight by 20%. He would then rest 15 seconds and do his last all out rep. This was considered one set, with each and every rep of the set being an all out effort. An example rest pause workout that Mike would do for his chest was Pec Deck 1 set of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask himself what could be more intense then Rest Pause training?Super Advanced Heavy DutyMikes next step up the ladder of intensity was what he called Infitonic training; he followed each maximum positive rep of a Rest Pause set with a maximum negative Rep. He had his training partner push down a little on the negative and he would fight to resist it, lowering it as slowly as possible. He then rested 15 seconds before his next maximum positive and negative rep.The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static).In Omni-Contraction training Mike would make each a maximum effort. He would do his one all out maximum positive rep, followed by a maximum negative, but during the negative he would stop the weight and actually try to raise the weight again (which was impossible). He would do these static holds at three different points during the negative rep, the first was at the top, close to the fully contracted position, the second was halfway down and the third was close to the bottom position. Each position was held for a count of 3.The ResultsMike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. While Ray was able to improve so much he walked in and took the Mr. America crown that year.So maybe, just maybe, if you have tried Heavy Duty and it stopped working it was because you didn’t know the higher techniques on your way up the ladder of intensity. Try them for yourself and find out.

Essential Elements Of Bodybuilding

Getting bigger muscles and staying healthy are no doubt two important concerns for anybody bodybuilder but to be an above average bodybuilder I recommend following these vital tips that are essential elements for bodybuilding.FoodFood is one of the most important elements of your recovery. A lot of people will go through a very intense workout at the gym, and then go grab a pita wrap for the rest of the day. This is simply not enough food that your body needs. A good amount of protein and carbohydrates are needed in order to repair the muscle damage that you acquire while working out. Fruits and VegetablesBodybuilders need a ton of protein to build there muscles and get them through intense training sessions, which usually isn’t a problem. But some of them are a little forgetful when it comes to remembering to eat their fruits and vegetables. These foods are important because they move the protein through the digestive system, which helps build muscle and improves overall health. Consuming a good amount of fruits and vegetables is necessary to get the most out of the protein that you eat. SleepBodybuilders know that recovery is one of the most important factors for success. The human body grows the muscles while you sleep, not while you’re in the gym. It is a habit for most people to stay up late to catch their favorite show or finish one more chapter, but many of the same people wonder why their training isn’t yielding the results they want. Your body needs sleep, at least 7-8 hours every night will improve how you feel, recover, and grow.Over TrainingThere are many people in the gym who work very hard day after day and don’t seem to gain any muscle; this is the result from training too much. It doesn’t seem to make sense that over training would mean less muscle, but this is because the central nervous system needs a chance to recover having gone through an extremely intense workout. Adding WeightMany people who train will notice muscle gains and immediately add a lot of weight to the exercises in their normal routine to keep it up. This is not the best way to add weight to your sets. It should be more of a gradual transition, adding small weights and going from there. This will result in greater improvement over time. CardioNo bodybuilder spends too much time in the gym without partaking in cardiovascular exercises. This is obviously beneficial for removing fat that will cover up muscles, nobody is going to see a ripped chest or back if they are covered with fat. Engaging in cardio over a long period of time will provide essential cardiovascular effects. Thinking long term and doing cardio now is very good for your future, because you need your heart, lungs, and respiratory systems to last much longer than your muscles

Mike Mentzer’s Heavy Duty Training Advanced Secrets

While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70’s, but following the infamous 1980 Mr. Olympia, Mike retired from competition. After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. And so Heavy Duty for advanced and super advanced trainees became all but lost, even though Mike made the best gains of his life using these techniques.Climbing The Ladder Of IntensityMike knew that as a bodybuilder grew bigger and stronger, he would eventually require an even more intense training stress if he hopes to continue progressing. If the stress is not more intense he will stagnate and stay at the same level of size and strength.BeginnersFor beginners starting a weight training program is a huge leap in intensity from not training, and this is why they make such rapid gains at first. To keep progressing they can simply keep increasing the weights and decreasing the rest periods between sets. When they stop making gains this way they are ready for the next level of intensity.IntermediatesAt this stage a more intense stress is required, this is be done by using Pre-Exhaustion sets, for example a set of Leg Extensions to failure followed by a set of Leg Press (or Squats) to failure. Also forced reps and negatives to go beyond the point of positive failure can be occasionally used. These techniques will carry someone into the advanced level, Mike reached this point and using these techniques he was unable to get bigger or stronger, this forced him to do further research into the highest levels of intensity. AdvancedAt this level Mike found that he was so strong and his willingness to work at maximum effort was so high that each rep of a set was so intense that oxygen debt and lactic acid build up was practically immediate and severe enough that he was forced to stop due to cardiovascular limitation rather then because he reached a point of actual muscular failure. He looked for a way that he could do even more intense reps while at the same time slowing the build up of lactic acid and the onset of oxygen debt in his muscles.The way he did this was to do his own version of Rest Pause training, he used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds, this would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest he would have his training partner help him do another all out rep, or he would reduce the weight by 20%. He would then rest 15 seconds and do his last all out rep. This was considered one set, with each and every rep of the set being an all out effort. An example rest pause workout that Mike would do for his chest was Pec Deck 1 set of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask himself what could be more intense then Rest Pause training?Super Advanced Heavy DutyMikes next step up the ladder of intensity was what he called Infitonic training; he followed each maximum positive rep of a Rest Pause set with a maximum negative Rep. He had his training partner push down a little on the negative and he would fight to resist it, lowering it as slowly as possible. He then rested 15 seconds before his next maximum positive and negative rep.The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static).In Omni-Contraction training Mike would make each a maximum effort. He would do his one all out maximum positive rep, followed by a maximum negative, but during the negative he would stop the weight and actually try to raise the weight again (which was impossible). He would do these static holds at three different points during the negative rep, the first was at the top, close to the fully contracted position, the second was halfway down and the third was close to the bottom position. Each position was held for a count of 3.The ResultsMike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. While Ray was able to improve so much he walked in and took the Mr. America crown that year.So maybe, just maybe, if you have tried Heavy Duty and it stopped working it was because you didn’t know the higher techniques on your way up the ladder of intensity. Try them for yourself and find out.

Indian yoga schools offer a variety of programs, some for people who just wish to gain increased mastery in their yoga practice, and others that provide certification so that you can teach yoga. Find out about the different yoga programs available here.

Yoga schools hold a special place in yoga education because many of the top locations are in the cradle of yoga%26#8217;s birth: India. These schools offer some of the most complete and intense training for yoga in the world. Though you could attend a school anywhere, learning in India might be compared to learning culinary skills in France, or literature in London. Whether attending short term classes to train or long term classes to learn the art of teaching yoga, these institutions are places with many yoga education options to choose from. Here are a few you might find in your average yoga school.

Sopan

Yoga Sopan is considered one of the easiest types of yoga to master. The course is often a week long or less. For those who are new to yoga, even in India, this is the place to start. You will learn the movements of yoga as well as the breathing techniques, chanting and meditation. All of these are the foundation of yoga and thus will virtually always be available in a high level yoga school. Mastering Sopan is like learning the fundamentals of any sport or activity: it builds a base and foundation upon which greater things may be built.

Pravesh

In somewhere between 25 and 35 days, most schools will help you to learn Yoga Pravesh. For about an hour per day you work on the movements of your limbs while adding in the movement of neck, waist and hips for a more complete yoga foundation. As yo

ga schools move along, there will often be lectures or talks added during lessons so that you may gain a better overview of not just the physical side of yoga but also the mental and spiritual sides.

Certification

If you wish to pursue an actual degree in Yoga from a yoga school, they can take anywhere form 3-5 months. In them, once you have built a proper base, you will be introduced to the idea of asanas as well as the more advanced methods for self cleansing and mental focus. You will likely, in addition to yoga session, be involved with research and lecture too as gaining a yoga degree is a complete merger of mind, body, and spirit. This merger will allow you to practice yoga at the highest level and maybe even pursue teaching since you will have truly learned to combine your mind, body, and spirit.

Advanced Degrees

In addition to the degrees and levels listed, you can work up to advanced teaching degrees at many yoga schools. Whether you are becoming a teacher or just wish to master the ins and outs of yoga as a practitioner, you will find that these schools offer you the best in what yoga has to offer you at every level of your being. Remember, as with any yoga instruction, though, always make sure you are comfortable with the school you enter. Yoga is about trust and balance, and with the plethora of high level schools in India and around the world, you will surely find what you need.

Article Source: http://www.BestToRead.com/

Will Smith, Gerard Butler, Christian Bale, Ryan Reynolds and Robert Downey Junior-five guys who have gotten super buff for movie roles. Will Smith got ripped for Ali and I Robot; Gerard Butler for 300; Christian Bale for Batman Begins; Ryan Reynolds for Blade: Trinity; and Robert Downey Junior for Iron Man. Each one of these guys was in decent shape before he took on the role but none of them was anything special. But when they took their shirts off in these roles looking incredibly ripped, the question came up, “How did they do it? How did these celebrities gain the muscle weight?” I did some research to find out what these guys did to get into such great shape for their movie roles and found that there were a lot of common elements. The youngest of them (Ryan Reynolds) is 31 and the oldest (Robert Downey Junior) is 43 but every one of them followed the same basic pattern. First of all, every one of them used personal trainers and chefs. Second, they all trained for several hours a day five or six days a week. Third, they followed strict high-protein, low-carbohydrate diets without fail and finally, they were all extremely motivated to pack on lean muscle and reduce their body fat. Yeah it’s true that these are Hollywood actors who have the resources at their disposal to be able to hire professionals and dedicate four, five or even six hours a day to intense training. But just because us regular guys may not be able to hire our own personal trainers and personal chefs to follow us around all day and keep us in line, doesn’t mean that we can’t get similar results-it just might take a little longer. That’s the good news. The bad news is that there isn’t any easy way to get there. They key ingredient that you must have though is commitment. You have to drive yourself to achieve your goal every day. It requires vigilance and discipline without fail. Their workouts routines varied but all of them contained the same basic elements, with one in particular-no pain, no gain. Celebrity Weight Gain Workouts: Here’s a rundown of the training routines the actors used to get ripped for their roles. Will Smith put on 35 pounds of muscle for his role in Ali using a combination of weight training and boxing, working out 6 hours a day, 5 days a week. To get back in shape for I Robot, he stuck to the 5-day workout schedule, training 2 body parts per day and adding in boxing 2 days a week. Gerard Butler’s extremely brutal regimen (which wound up being called the 300-rep Spartan Workout) included non-stop sets of pull-ups, dead-lifts, push-ups, jump-ups onto a 24-inch box, floor-wipers, single-arm clean-and-presses using a 36-pound kettle bell, all followed up with one last set of pull-ups (25). Plenty of gymnastics-style training rounded out the routine. Christian Bale relied on intensive cardio workouts along with a demanding routine that included both resistance and weight training. He trained five days a week and did cardio seven days a week. His routines favored volume over heavy weights in order to burn more calories. Ryan Reynolds started with abs doing 500-1000 sit-ups before training his other muscle groups. He said that it got him motivated. He trained six days a week-one muscle group per day-using heavy weights with fewer reps to bulk up. He was lean to start with so lots of cardio wasn’t part of his regimen. Robert Downey Junior-the oldest of the group-put on 20 pounds of muscle over five months using a combination of weight lifting (five days a week) combined with an intensive martial arts training and regular cardio. He used a 5-day split routine focusing on one body part per day, training pretty quickly in order to leave plenty of time for the martial arts and the cardio. Celebrity Diets For Muscle Gains: Suffice to say that following a strict, vigilant diet 100% of the time was a huge part of these actors’ success in achieving their fitness goals in a relatively short time. The basic model they all followed was about what you’d expect; 5-6 smaller meals spread throughout the day, lots of lean protein, limited carbs and only healthy unsaturated fats. You need to eat a diet that fuels your muscle growth and repairs the body while you sleep. No pizza. No beer. No late night snacks. Ryan Reynolds says that he didn’t touch any carbs after 8 PM. Just about any guy can achieve the same results if he really wants to. Here are three strategies that regular guys can use to get on the right track towards achieving that super-buff, ripped body you want. First, find a workout partner. A recent study published in the Journal of Strength and Conditioning Research found that workout partners can result in increased effort and improved performance. Second, set reasonable goals, write them down, look at them every day and chart your progress along the way. Third, write down everything you eat so you can track how many grams of fat, carbohydrates and protein that you’re eating every day. And most important of all, stay motivated and don’t get discouraged. Getting fit like these guys is just as much mental as it is physical. There’s no getting around the fact that it takes intense training to achieve the Adonis-like bodies that these stars strutted on-screen-it requires hard work and discipline. Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”

If you’ve recently gained a bunch of weight seemingly overnight, the first thing you probably thought is “I need to lose weight quickly!”

Unfortunately, losing weight quickly to many means they want to lose the weight within a few days to a week. If they’ve gained 10-20 pounds, chances are they can get the weight off fairly quickly. Usually within 4-6 weeks.

But to lose weight this quickly takes a solid game plan involving intense training, strict nutrition, and cardio.

Now, at first this may sound difficult, but you’re really only looking at an hour or an hour and a half of training per day. If you want it fast, and you want it to stick, this is no time to be casual about anything you do.

On the other hand, those that notice they’ve gone off the deep end gaining 30-50 pounds in what seems like overnight, the plan doesn’t change if they want to lose weight quickly. Everything still needs to be intense, diets need to be strict, and cardio is all but a must. It will come off quickly, but expect to put in at least 3 months of work.

If you find yourself in either of these 2 categories, don’t sweat just yet, here are 7 tips to get you going to drop fat fast:

1. Drink water everyday – This will help flush out the toxins in your system, and help lubricate your joints for the intense training you’ll be up against. Water will become your best friend in the coming weeks %26 months.

2. Eliminate All excess Sugar from your diet – Your diet is the most important aspect of the program when you’re trying to lose weight quickly, so do not skimp in this category.

3. Rotate Protein Days %26 Carb Days – Some days you’ll eat both protein and carbs, other days you’ll eat JUST protein. It’ll keep your body guessing and prevent the carbs from being stored as fat.

4. Eat only lean proteins – Chicken, Turkey, Tuna, Lean Ground Beef, %26 egg whites should be the staple of your diet. Cut any excess fat off meat, even if it’s the tiniest little bit

5. Protein %26 Carbs For Breakfast - This is a must to help kick start your metabolism for the day. Never skip it, ever.

6. Hit the gym 5 days per week – You want it off fast, it’s going to take some elbow grease. Split your workouts into upperbody days %26 lower body days. Alternate them through out the week. For example, week 1 you’ll have 3 upper body training days and 2 lower body training days, and on week 2 you’ll have 2 upper body training days and 3 lower body training days.

7. Cardio – Alternate Interval Training with Moderately Intense Steady State Cardio. Meaning, Day 1 do 30 minutes of steady state cardio at 70-75% of your THR, Day 2 you’ll knock out 6-10 rounds of interval training. You’ll do cardio 5-6 days per week. The goal is total energy expenditure, not time or intensity. If you follow the alternating protocol, you won’t have to worry about intensity as it will be there waiting.

Todd Scott is a training advisor to Men’s Fitness magazine and founder of the internationally best selling book www.HowToGetSixPackAbs.com. To learn more go to the 6 pack abs homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at Quick Weight Loss