Mike Mentzer, Heavy duty
I was looking for a programme that is out of the ordinary so i'm currently using the heavy duty from Mike Mentzer. My main goal is to gain mass / muscle !
It looks like :
Monday - back & chest :
Peck-deck 1×6-10 superseted with
incline bench (on Smith machine, if possible) : 1×1-3
Pull over on machine, if possible : 1×6-10, superseted with
lats pulldown : 1×6-10
deadlift : 1×6-10
Friday - legs :
Leg extension : 1×6-10, superseted with
leg press : 1×6-10
stand calves : 1×12-20
Tuesday (next week) - Shoulders, biceps & triceps :
Side Dumbbell Lateral, on machine if possible : 1×6-10
lateral raise (on pec-deck reverse, if possible) : 1×6-10
Curl bar : 1×6-10
Extension triceps : 1×6-10, superseted with
Dips : 1×3-5
The form used is perfect with a tempo 4-2-4 (arround this) and each set is to the
muscle/mental failure
And my question is : Is one set for each exercice enough for breaking down the muscle to grow up ?
Because after 2 min of rest, i feel like i can do another set.
Thank you =)
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According to guidelines from the ACSM, one set is enough for strength gains. Multiple sets do add greater gains, but the additional improvement per set is small. A longer article contains references to other studies showing that one set is as good as multiple sets. Note that the studies are all from 1995 - 1997.
I'm a firm believer in doing 2 - 3 sets. However the first couple of sets are done at lighter weight (25% max, 50% max) as a warm-up. I then do 1 set of my max weight.
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