I committed myself to a program that was intelligently described by the late Mike Mentzer--one of the most scientific bodybuilders of the 20th century. Mike Mentzer was born in Pennsylvania on June 10th, 1951. He won the Mr. America in 1976 at the age of 25, then he won the Mr. Universe in 1978, and then he won the heavy weight division of the 1979 Mr. Olympia at the age of 28. His theory is known as High Intensity Training (a.k.a. H.I.T. or Heavy Duty); and, it advocates highly intense, very brief, slow-cadence, precise, strength-gaining workouts. "In order to get bigger, you must get stronger!", he correctly proclaimed. The other key is to allow for adequate recuperation and recovery by avoiding over-training. His theory of how to gain muscle is outlined with 7 specific Principles. He ardently advocated against Volume Training--those marathon workouts whereby a person trains about 5-6 days per week, for about 2 hours each. Volume Training was promoted by Joe Weider and his Austrian prodigy and immigrant Arnold Schwarzenegger. Mike Mentzer and Arnold Schwarzenegger were, for most of their lives, at odds with one another.
I followed High Intensity Training for 11 weeks: from September 2013 till December 1st, 2013. I began at a bodyweight of 182 pounds and ended at a bodyweight of 205 pounds. I endeavored that each workout was a mission to be stronger (i.e. more reps or increased weight used) than the previous workout's statistics. I kept a detailed journal that I reviewed prior to each workout so that I made sure to surpass the last workout's data. Moreover, I did not waste my time and socialize at the gym; and I had an "all or nothing" attitude for each workout. Each workout was only 40 minutes in duration. In September 2013: on the Dumbell Flat Bench Press, I began with the 55 pound dumbells in each hand for 8 reps. Also, my Barbell Curl was 95 pounds for 5 reps.
In 11 weeks, by training only 3 days per week (4 days off for recovery and then overcompensation [size gain and strength gain]), my Dumbell Flat Bench Press rose to 100 pound dumbells in each hand for 9 reps--these are the heaviest dumbells at our gym! And, my Barbell Curl rose to 125 pounds for 5 reps. On the Leg Press, I began with ten (10) 45 pound plates (450 pounds) loaded on the machine for 10 reps; in December, I am able to knockout sixteen (16) 45 pound plates (720 pounds) for 8 reps.
In late August, my arm circumference was 15 1/2 inches; in early December 2013, it was a full 17 inches. My waist line went from 32 inches to only 33 inches despite a bodyweight gain of 23 pounds in 11 weeks.
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| the legend: Mike Mentzer Mr. America, Mr. Universe Heavy weight Mr. Olympia philosopher, scientist, author. inventor of High Intensity Training Rest In Peace forever.... |
Of course as a female I don't want to get masculine looking. I want more sports illustrated swimsuit. Could u tell me the best place to find this info or give me some advice.
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