Mentzer HD-1 Routine

Mike Mentzer,a multiple Mr. Universe title winner turned writer, has over the past years released a series of books and audio tapes that expound the virtues of the Brief, Intense, medthodology of strength training. For the most part it's similar to HIT , just a bit more extreme in the sense of high intensity and low volume.

He starts you out with a four workout cycle completed every 16 days (one workout every 4 days).
The stock routine consists of one set each (not including warm-ups):

Workout A
  • Flat Dumbell Flies Super Setted1 with
  • Incline Press
  • Close Grip, Palms Down Pull Down
  • Reguar Deadlift
Workout B
  • Leg Extension Super Setted1 with
  • Squats
  • Toe Raise
Workout C
  • Dumbell Laterals
  • Bent Over Dumbell Laterals
  • Curl (Straight Bar)
  • Tricep Pressdown Super Setted1 with
  • Dips
Workout D
  • Leg Extension (static hold2) Super Setted1 with
  • Leg Press
  • Toe Raise
  • Each workout takes anywere from 15-30 minutes.
  • I added ab work to each day, I couldn't stand the thought of my abs going to hell!
  • I had to modify this routine from the get-go as I workout at home and do not have access to a leg press machine...
If you'd like to pursue this and the follow on routines I strongly suggest that you get his audio series
"Mike Mentzer's High Intensity Training Program"
It's easy to do, I listened to the tapes over a week long period while driving to and from work. Nothing to it!

1 A superset is when you move IMMEDIATELY from one exerscise to the next, NO REST between
2 A static hold is when you only complete one rep, holding the weight in the extended position for a given period of time