Synonyms in the broadest sense
Heavy workouts, high intensity training, bodybuilding, strength training
Definition
The heavy duty training was first developed by Mike Menzer under the synonym High Intensity Training (HIT) and published in numerous publications. The best known book is: 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, which strain the muscle to the point of near failure.
Description
This method is used very often in bodybuilding, because an almost maximum muscle growth is achieved. However, this method of maximum load is not completely harmless, and even experienced bodybuilders do not know the limit between maximum load and overloading at every set.
Implementation
First the musculature is used up to exhaustion by 5-6 repetitions. This is followed by 2 to 3 repetitions with light partner support. This is followed by a further 2 to 3 negative reps in which the weight is slowly returned to the starting position.
Modifications
The Heavy- Duty- Training can take the form of interval training. In this training, also known as rest break training, one repetition (max. two) and a break of approx.
10 seconds is performed. The intensity is set so high that no further repetition is possible. A total of 4 sets of one/two repetitions are completed.
For the last repetition the weight must be reduced by approx. 20%. However, never use this interval training for longer than four weeks, and only in alternation with normal training.
Goal
The aim is to test the load limit of the muscles and to load the muscle so that the exercise ends shortly before the muscle failure. The muscle build-up is thus higher than with the method of forced reps and negative reps.
Risks
This method cannot be recommended permanently due to the extremely high load. Muscle hardening and torn muscle fibers are not excluded during heavy-duty training. Mike Menzer died of heart failure at the age of 49 years.