Mentzer Heavy Duty

Bigger Stronger Leaner Competitive Bodybuilding
1

I have just finished a 6 week cycle of German Volume Training. I think it went very well with BF% reduced, Muscle mass increase and most of all significant strength gains. It is recommended that you cycle GVT for 6 weeks then go to a different programme for 5-6 weeks then return to GVT.

As a shock to the system I have created a personal programme based around Mike Mentzer’s Heavy Duty training and think that as a complete opposite to GVT it should really have an effect.

Has anyone consistently tried HDT? Did it work? Are there any tips for recovery and nutrition? Any exercises suit HDT better than others? I have always been a fan of compound movements and these are mainly what I have incorporated into my programme.

GVT was very hard on the recovery side, and I often had to take an extra day between training just to be able to move!

I am an unassisted lifter (by choice not by being judgmental) but can and have been strict on dietary requirements. I would welcome any advice on nutrition ideas or recovery aids

2

I tried a HIT program for awhile and made great mass gains on it. The great thing was the brief training. In and out of the gym quick. Not feeling drained or spent like with higher volume training. Though I have no specific recommendations for recovery I can say you need to watch your calorie intake. You will burn far less than on GVT and may need to reduce calories or add cardio to avoid weight gain. I gained some fat. I was bulking so I did not worry too much, but I did notice a real difference in calorie expenditure between the two programs.

3

Interesting, thanks for that, I took a while to get the calorific intake right for GVT and it ended up being enourmous, having had a few days off and reduced my calories (and discipline) I will make sure I am extra careful with the diet once I start the HD cycle. I do want to increase mass, but it works better for me if I don’t gain too much fat, I tend to maintain a better mass and strength level then.