My High Intensity Low Volume Program

I met a Brazilian bodybuilder in Brasilia. My height, twice my size. He walked into the gym while I was already training and left before I finished. Two to three sessions a week. I got annoyed enough to try it myself.

That was six months ago. I have not gone back to high volume since.

This is the complete Mike Mentzer Heavy Duty system, the most intelligent and efficient training approach I have ever used. Four exercises per session. One working set each. Training every four to seven days. And in six months I have maintained the same fifty kilograms of lean body mass I built over years of high volume work, in a fraction of the time.

The full program is in here with my real session logs across nine sessions per exercise.

Every weight, every rep, every note from the last six months. Plus the complete science, Mike Mentzer's philosophy, Arthur Jones, and why intensity beats volume every time for trained athletes.