MIKE MENTZER b | 100% FAILURE in a set ensures stimulation of ADAPTIVE RESPONSE for muscle growth

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@doctorstotrust3552
presents episode 1162 | Mike Mentzer
Heavy Duty College podcast

Absolute Failure: shaking, gritting
teeth, barely get bar to top
Which rep required most intensity? LAST REP
Exercising that last almost impossible rep causes body to
-dip into RESERVE ability
-only has small amount of reserve
"Body protects itself against future
reserve assaults by enlarging on
it s existing ability by compensatory
build up of MORE MUSCLE MASS"

Only high intensity training can FORCE body to use its
reserve ability sufficiently to stimulate ADAPTIVE RESPONSE
of muscle mass increase
REPEATING tasks that are well within existing CAPACITY
do NOTHING to stimulate growth
-ending set before failure will do
NOTHING to stimulate ADAPTIVE
RESPONSE of muscle mass increase
Carrying a set to point you are
forced to use 100% momentary
muscular ability: SINGLE MOST
IMPORTANT FACTOR for STRENGTH & SIZE

Working to point of momentary muscular failure
[another rep IMPOSSIBLE despite greatest effort]
-ensures you pass thru BREAK-OVER POINT
[below which growth is NOT stimulated & above which
GROWTH IS STIMULATED]
-detractors of HIT must admit that
last rep of set to failure is more
productive than any other rep...
embracing first principle of HIT

Is it actually necessary to take a set all the way to full failure?
-where 100% effort is required
PROBLEM: how to measure intensity...
"Only 2 ways: 0 intensity [at rest]; or
100% at maximum exertion"
-going too full 100% max exertion
means you have passed every
break over point: therefore
GROWTH WILL BE STIMULATED

Besides working out in a set to 100% exertion, what else needed?
-besides man's physiological characteristic dictates that this
TRAINING STRESS must be carefully regulated
in volume & frequency...is his
STRICTLY LIMITED RECOVERY ABILITY
-we do not possess infinite capacity
to tolerate exhaustive effects
of extreme exertion
This is why Arthur Jones said:
"Only rational to use that which
exists in limited supply as
economical as possible"

The principle of intensity understood as first priority in value
of exercise, the fact of a limited recovery ability...
is next key concept that must be grasped in the
hierarchy of logical approach to exercise
"Knowing that the body has a limited
recovery ability, enables knowing
WHY volume & frequency must
be HYPER-cautiously regulated"

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