By Dr. Davide Marciano
Below I will give you an example of Heavy duty training:
- MONDAY -
Before training each muscle perform 2 or 3 sets of heating
| PANCA PIANA CROCI in superseries with PANCA PIANA DISTENSIONI | 1 X 8 |
| PULLOVER in superseries with LAT MACHINE AVANTI | 1 X 8 |
| REMOVED FOLDED LEGS | 1 X 8 |
- FRIDAY -
Before training each muscle perform 2 or 3 sets of heating
| SLOW NEXT in superseries with SIDE MOUNTS | 1 X 8 |
| CURL WITH ROCKER | 1 X 8 |
| NARROW BENCH | 1 X 8 |
- TUESDAY -
Before training each muscle perform 2 or 3 sets of heating
| LEG EXTENSION in superseries with LEG PRESS A 45 ° | 1 X 8 |
| CALF ON FOOT | 1 X 8 |
This training is only one of the many that you can use during the whole year of preparation, always keeping in mind a good periodization.
The workout days were chosen based on a 4-day recovery from each other. Logically it can also be clearly superior, you can only find out this. Always remember that each set must be performed at the maximum muscle exhaustion and at each workout try to increase either the load or the repetitions, otherwise you will not have any results.
It can be seen that I have also included the pre-fatigue technique, much loved by Mentzer. It consists of stressing the muscle first with an isolation exercise and then with a multi-joint one. This serves mainly to solicit the weakest link. For example, how many times on the flat bench are you forced to stop because of the excessive stress on your shoulders? in this case try first to make a series of crosses and then continue on the flat bench, surely you will benefit from them.
In conclusion, I would like to highlight the fact that this method seems very effective in bodybuilders who already have a lot of experience, while it was little or not productive for beginners. This is because, Mentzer's training involves a total knowledge of one's body and an awareness in the concept of maximum muscle exhaustion, characteristics that a beginner, as logically as he is, does not possess.
