Sports-And-Fitness

Heavy duty training

Synonyms in the broadest sense

Heavy work methods, high intensity training, bodybuilding, strength training

definition

Heavy duty training was first developed by Mike Menzer under the synonym High Intensity Training (HIT) and published in numerous publications. The most famous book reads: heavy dut. True to his motto "no pains no gains" (free: no pain no success) this method is a combination of the method of forced reps and negative reps that stress the muscle to the point of near failure.

description

This method is very often used in bodybuilding, because an almost maximum muscle gain is achieved. However, this maximal exercise method is not entirely safe, and even seasoned bodybuilders may not know the line between maximal stress and overload at every set.

execution

First, the muscles are used to full capacity through 5-6 repetitions until exhaustion. This is followed by 2 to 3 repetitions with light partner support. This is followed by another 2 to 3 negative repetitions (negative reps), in which the weight is slowly returned to the starting position.

Modifications

Heavy-duty training can take the form of interval training. In this training, also called rest-break training, one repetition (max. Two) and a break of approx. 10 seconds are worked out. The intensity is chosen so high that no further repetition is possible. A total of 4 sets of one / two repetitions each are completed. On the final repetition, the weight must be reduced by approximately 20%. However, never use this interval training for more than four weeks and only alternate with normal training.

target

The aim is to test the load limit of the muscles and to load the muscle so that the exercise ends shortly before muscle failure. The muscle build-up is therefore higher than with the forced reps and negative reps methods.

Risks

This method is not recommended permanently due to the extremely high load. Muscle hardening and Torn hamstring are not excluded in heavy-duty training.

Mike Menzer died of heart failure at the age of 49.

For more information see our topic: Injury in bodybuilding