Icons of High Intensity Training

0:03 honorable mentions at the end of the video training is a form of stress and up to a certain point in time exposing the body to stress can be beneficial but beyond a definite period in time it can actually be detrimental we're going to go to Absolute way to know that you are involving overload is to continue and exercise to the point of momentary muscular failure to the point that it's impossible to continue then you have overloaded the muscle and then if you give it a chance it'll grow Arthur Jones Mike Miner and Dorian yeets are notable figures in the realm of bodybuilding and fitness known for their advocacy of low volume

0:49 high-intensity training methods the first time he and I spoke it was on the phone but not a conversation rather a lecture and with a capital l after a very tur almost abrupt introduction he launched into an impassioned disquisition on the subject of the fundamentals of Anor robic exercise physiology I was stunned not just about what he said which was brilliant but more so how he said it this man Arthur Jones was willing to spend considerable time explaining to a complete stranger in the clearest most objectively precise manner the essence of anerobic exercise science and and the reason he did it in addition to enjoying the experience of achieving that level of intellectual

1:35 Precision was because I was sincere an intelligent yet ignorant and sincere 20-year-old I suspect I'll never meet anyone quite like Arthur Jones again Arthur Jones advocated for full body workouts performed infrequently often just once or twice a week there is today still the old problem of people attempting to eat equate quantity with quality if a little bit's good then more is better and in some cases perhaps that's true but it is not true in exercise people ask me well what's the right amount of exercise I don't know but in general the more I reduce it the better results I

2:20 get ideally in that case you'd get infinite results if you just quit well of course at some point you uh becomes counterproductive Jones recommended performing only one set per exercise focusing on maximum intensity and effort during that set this was a departure from traditional bodybuilding routines that employed multiple sets per exercise the sets were performed to the point of muscle failure where the lifter couldn't complete another repetition with proper form instead of trying to determine how much exercise we can tolerate perhaps we should be trying to determine how little exercise we actually require Jones advocated for slow

3:06 controlled repetitions emphasizing both the lifting and lowering phases of the exercise give you a demonstration here and then I'm going to ask you to tell me whether this is a fast movement or slow movement no catch is that fast or slow that's obviously slow workouts were infrequent with several days of rest between sessions to allow for full recovery intensity of exercise can be measured at only two levels zero and 100% when you are doing nothing then your intensity is zero well now we know

3:52 that won't do it but even if we knew that 80% was all that's required or if we knew that that was better than 100% how do we know when we're doing 80% we don't so the only way to know that you are involving overload is to continue and exercise to the point of momentary muscular failure to the point that it's impossible to continue then you have overloaded the muscle and then if you give it a chance it'll grow and at 25 30 you may think you're Superman wait 30 or 40 years and see you'll like it better if you can straighten your arms if you can

4:38 straighten your back you'll like it better if you can turn your head I guarantee you exercise is capable of producing potential benefits almost Beyond Your Wildest imagination and it's also improperly done dangerous as hell properly done it is not dangerous at all it will go a long ways to preventing injuries Mike mener took hit to another level with his heavy duty training philosophy menor's approach emphasized even lower volume typically a single set per exercise but with extreme intensity

5:25 and meticulous form he advocated for longer rest periods between workouts to allow for full recovery aiming to minimize overtraining and maximize muscle growth Mike also went for split routine instead of the full body workouts but an important Point Anthony I did not train for hours and hours every day and this is an important issue oh okay um contrary to what most bodybuilders do which is train two to four hours a day seven days a week to obtain that condition I train literally for 30 minutes four times a week two hours a week yeah because the the theory that you always hear is that it does require hours and hours to look like that the the mistake and premise there is that more is better uhhuh and the body doesn't necessarily work that way if two hours or 4 hours a day were good well why not train 12 hours a day

6:11 training is a form of stress and up to a certain point in time exposing the body to stress can be beneficial but beyond a definite period of time it can actually be detrimental the vast majority of people who train train almost exactly the same way for 2 to 4 hours a day six to seven days a week there are those who have read my articles and have attended my seminars and tend to be reasonable individuals and train just for 30 to 45 minutes a day four times a week not only is he bright brighter than the average body filder he's got a great attitude he's benevolent he's amiable he's open and accessible to fans he doesn't have this attitude

6:58 that he he's Superior by virtue of having bigger muscles than anybody else right decent human being Dorian Yates brought his own variation of hit to the Forefront known as Blood and Guts training Yates approach combined low volume with high intensity often incorporating forced rips or negative rips he stressed the importance of pushing past one's limits during each [Music] workout um at this point where I met him he was um coaching people training people in the gym so he felt that he had more feedback now because he was training a variety of people um so we're discussing training and basically what I

7:44 was doing at that time was with an exercise I would warm up so however many sets that would take to sufficiently warm up it might have been one or two or three depending on where the exercise was in the schedule if it was the first exercise it might need two or three sets for me to be fully warmed up and feeling you know safe and ready to go and give 100% so I would warm up and then I would take a set to failure or Beyond failure at times with horse reps and so on um and then I would probably drop the weight about 10% and do another set so I would do two sets to failure and Mike was like well you know your volume's already low but how about just trying

8:29 cut it back to one uh one set to failure and just put everything in that and that will be reducing your volume and that might give you another little um growth spur you know did improve during those years um so it proved how little exercise uh you do need it's it's the the key is the the level of intensity that you know flicks that switch if you like to to turn on the on the growth so it's very brief training compared to what was being done in the past I think if you look back to the 70s um you know when Arnold schwarzer was Mr

9:14 Olympia it wasn't unusual for guys to train six days a week even twice a day um and that was you know they had great physiques but um it would have been better if they were training less while all three of these influen figures promoted low volume high-intensity workouts there were nuanced differences in their methods Jones focused on the concept of infrequent training and employing a variety of exercises to Target muscle groups comprehensively meno's heavy duty training was stricter in terms of rest and Recovery emphasizing the importance of a well-structured routine Yates on the other hand prioritized pushing Beyond one's comfort zone during each set to achieve maximum intensity often with the help of a training partner

10:02 intense training is purposeful Behavior aimed at the goal of increasing muscular size and strength in order to train as hard as possible you must retain a clear image of your purpose once your goal is sharply but realistically Define All That Remains is carrying out your plan don't however worry about your individual potential potential was only the expression of a possibility something that can be assessed accurately only in respect in other words you'll never know how good you might have become unless you try so let's get with it all right I made a post on here about this video that I'm doing and I asked you guys like who else is a well-known uh high-intensity um advocate in the the world of bodybuilding Ry would be uncle

10:49 of course Ray is number one uh um Mike's brother he was uh 1979 Mr America um uh what a loss casy Vador yeah the the man who introduced Mike to Arthur Jones and then high-intensity training uh he was also the bodybuilder in the Colorado experiment good friends with Mike and he was also the youngest Mr America winner at the age of 19 in 1971 Tom Platz for Sho uh known for his leg development wow I don't even know what I'm looking at you see him nowadays he's in the gym uh working out in a suit in suspenders Boer Co a friend of Mike's and his brother uh

11:35 he was also involved with Arthur Jones and the Nautilus company you've probably seen those videos of them working out uh there he is at the end he was uh part of the controversial 1980 Mr Olympia contest where Arnold took the win uh Boer and mince are actually tied for fourth place uh but they ended up giving uh Mike fifth uh Mike wasn't the only one who was upset and protested the results uh many of the competitors also boycotted the next year's 1981 competition where uh Frank Columbo took it and John little yeah he was the co-author of high-intensity training the Mike benser way friends with Mike as well uh his YouTube channel uh heavy duty College there's so much information

12:22 uh on that channel uh great stories with Mike uh he also wrote a lot about Bruce Lee uh he a great author and uh definitely check out his channel John Hart John Hart Mr America Hart uh so yeah uh John Hart he's a uh natural bodybuilder his YouTube is Mr America har Hart uh he was actually one of Mike's uh phone clients so that's amazing Jay Vincent grandson uh I don't know too much about Jay Vinson I I haven't really watched too much of his stuff Drew Bay um let me see I don't know this guy uh he looks like an older guy but really in great shape I I I'm going to have to check him out Jeff Albert uh I don't

13:08 know this guy either high-intensity training but I'm got to check him out too Dante trudell um this dude looks to jacked I I don't know Dave Palumbo I'm not sure about that guy uh Ray aswell um roids uh is that a first or last name I have to give more on that one uh but I'll check that one out too die at 49 like Mike um that's a good one so uh yeah thanks everyone for uh your inputs um I really enjoyed reading all the comments uh so check out more of my videos If you like this one uh subscribe and thanks again train Like Mike