High REPS! High Intensity LOW Force Workout

Mike Mentzer advocated for adjusting training volume as lifters progressed, emphasizing that as weights become heavier, training volume should decrease to avoid overtraining. He argued that beginners can handle a higher volume because the weights they lift aren’t yet heavy enough to induce the same intense muscular and nervous system fatigue experienced by more advanced lifters. In the early stages, the lighter loads allow beginners to follow traditional, higher-volume routines and still recover effectively, making these programs productive for them. However, as lifters grow stronger and begin handling significantly heavier weights, the demand on their bodies increases exponentially, and continuing with high volume becomes counterproductive. Mentzer believed that reducing volume and focusing on shorter, high-intensity sessions at this point would allow advanced lifters to maximize strength and muscle gains without risking the chronic fatigue and diminished performance that come with overtraining.

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Now you’re probably asking yourself, what the hell is this guy doing now? Now he’s doing high reps? Overtraining? Basically doing the opposite of what Mike said to do.

Well, I’m actually still following what Mike suggested. I’m still training intensely, but with one long rest pause set. Utilizing a total body routine.

Hitting chest, back, biceps, triceps, legs, and abs.

I could just focus on progressive overload, putting more weight on the bar. More plates more dates as they say. But I still have some gains I can make with lighter weights.

High intensity, Low Force style of training. At least for a period of time. I’m not trying to rush to get the weights as heavy as I can.

All these years, and I’m still lingering around in the beginner stage. I don’t want to be here forever.

I’m a beginner. And that’s ok. In fact, that’s great! That means I can make some major gains!

Throughout the next few months I want to keep on track. And progress further towards my goal of being Lean and muscular.

With it getting colder outside, darker earlier, and everyone getting sick with colds and flus. It can be depressing. Leading to stress and burn out. And for me, I’m a stress eater.

Each year I get fat during the holiday season. I over eat at all the holiday dinners, and I tend to even over eat while I’m alone. I’ll be on my lunch break eating fast food in my car like a maniac. Basically Recreating that scene from Supersize.

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