knight_rider
Mecca V.I.P.
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- Joined
- Apr 13, 2007
- Messages
- 759
- Points
- 43
Workout one
Incline fly. 6-10 reps
Pre exhausted with
Incline close grip smith press. 1-3 reps
Straight arm pulldowns. 6-10 reps
Pre exhausted with
Palms up pulldowns. 6-10 reps
Bent over dumbbell row. 6-10 reps
Rest of 3 to 7 days (I work 4 on 4 off days/ nights)
Workout two
Leg extension. 12-20 reps
Pre-exhausted with
Leg press. 12-20 reps
Lying ham curl. 12-20 reps
Standing calf raise. 12-20 reps
Abs. 12-20 reps
Rest 3-7 days
Workout three
Side laterals 6-10 reps
Bent over rear laterals. 6-10 reps
Palms up pulldowns. 6-10 reps
Pushdowns. 6-10 reps
Pre-exhausted with
Dips. 3-5 reps
Repeat workout two sans ham curl
Rest 3-7 days repeat cycle.
Most exercises have a two second positive, two second hold, and four second negative. Some exercises such as laterals have a looser form.
One set per exercise with rest pause and negatives added to extend set to absolute failure.
Mentzer advocated a four second positive but I feel two is enough to avoid sloppy form.
Will be resuming dead lifts eventually after back injury is fully healed.
Volume and frequency might seem low but I have always wanted to try the Mentzer method in a fundamentalist approach. I have had my best results when I lowered volume, hoping another step down in volume will yield a new stage of growth.
Currently at 110kgs, 183 cm, 12-15% body fat (guessing)
Any thoughts? Questions?
Incline fly. 6-10 reps
Pre exhausted with
Incline close grip smith press. 1-3 reps
Straight arm pulldowns. 6-10 reps
Pre exhausted with
Palms up pulldowns. 6-10 reps
Bent over dumbbell row. 6-10 reps
Rest of 3 to 7 days (I work 4 on 4 off days/ nights)
Workout two
Leg extension. 12-20 reps
Pre-exhausted with
Leg press. 12-20 reps
Lying ham curl. 12-20 reps
Standing calf raise. 12-20 reps
Abs. 12-20 reps
Rest 3-7 days
Workout three
Side laterals 6-10 reps
Bent over rear laterals. 6-10 reps
Palms up pulldowns. 6-10 reps
Pushdowns. 6-10 reps
Pre-exhausted with
Dips. 3-5 reps
Repeat workout two sans ham curl
Rest 3-7 days repeat cycle.
Most exercises have a two second positive, two second hold, and four second negative. Some exercises such as laterals have a looser form.
One set per exercise with rest pause and negatives added to extend set to absolute failure.
Mentzer advocated a four second positive but I feel two is enough to avoid sloppy form.
Will be resuming dead lifts eventually after back injury is fully healed.
Volume and frequency might seem low but I have always wanted to try the Mentzer method in a fundamentalist approach. I have had my best results when I lowered volume, hoping another step down in volume will yield a new stage of growth.
Currently at 110kgs, 183 cm, 12-15% body fat (guessing)
Any thoughts? Questions?
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