Heavy Duty Program

[_Wolf_]

I found this post on bb.com of one of the Heavy Duty Advocates who has been training that way for 3-4 years now and is a strongman and is pretty darn huge and big. I found his post about his program pretty good just in case anyone is interested, so here it is:

Originally Posted by Awnold79

I've been follwoing Heavy Duty for about 3-4 years now. I have nothing bad to say about it. My strength gains and development have been great. I train every 3-4 days for approximately 30 minutes. I always seem to be increasing in reps and/or weight with nearly everything.

Heavy duty is not a crap program and anyone who says otherwise probably doesn't understand just how hard you have to push yourself. I don't really follow all the "science" behind any training because I don't really care. I just do what I do and i keep getting developing and growing stronger.


Day 1: Chest/BAck
Day 4: Legs
Day 7: Shoulders/Arms
Day 10: Legs
Repeat

Chest/Back
DB flys 1 X 6-10 superset with
Incline BB press: 1 X 4-6 (rest/pause)
Dips: 1 X 4-6 (rest/pause)
Straight arm pulldown: 1 X 6-10 superset with
Close Grip pulldown: 1 X 4-6 (rest/pause)
Deadlifts: 1 X 6-8

Legs:
Leg extension: 1 X 6-10 superset wtih
Leg press: 1 X 6-10
Hamstring Curls: 1 X 6-10
Toe Press: 1 X 6-10

Shoulders/Arms
DB lateral raise : 1 X 6-10 superset wtih
Shoulder press: 1 X 4-6 (rest/pause)
Tricep pushdown: 1 X 6-10 superset with
Dips: 1 X 6-10
Lying tricep extension: 1 X 6-10

Legs:
Leg extension: 1 X 6-10
Squats: 1 X 6-10
SLDL: 1 X 6-10

*he recently made a new journal and this is post one of it:*

Awnold's Heavy Duty Training

I have, for years been following typical high volume routines. Over the past couple of years, I've decreased the volume and now have started into a full blown true heavy duty training program. The results have been next to unbelievable. Strength is increasing every workout and my overall muscularity is improving at a tremendous rate. Here is my routine. Keep in mind that this does not account for any warmups. I will also post weights used from my last sessions:

LEGS:
Leg extension: 1 X 10 X 300lbs (superset with leg press)
Leg press: 1 X 8 X 815lbs

Squats: 1 X 10 X 405lbs

Lying hamstring curls: 1 X 13 X 160lbs

Seated calf press: 1 X 10 X 675lbs


CHEST / BACK
Incline DB flys: 1 X 9 X 100's (superset with Incline BB press)
Incline BB press: 1 X 4 X 280lbs (rest pause)

Seated cable rows: 1 X 12 X 300lbs

2 arm DB rows: 1 X 9 X 130's

Hyperextensions: 1 X 39 X bodyweight

Deadlifts: 1 X 3 X 500lbs


SHOULDERS / ARMS
Standing cable lateral raise: 1 X 8 X 60lbs (superset with shoulder press)
Standing machine press: 1 X 6 X 250lbs

2 arm DB kickbacks: 1 X 8 X 55's (superset with close grip press)
Close grip smith press: 1 X 9 X 250lbs

BB preacher curls: 1 X 4 X 160lbs

Seated wrist curls: 1 X 6 X 140lbs


All sets are taken to complete muscular failure. This is reached on 3 levels. A) Positive B) Static hold C) Negative. Each workout takes approximately 20-30 minutes. I used to think conventionally with my training and I have acheived great results over the years but Heavy Duty is working like nothing else. We train once every 4 days however this week we are going to rest an extra day. Mike Mentzer was on to something. I shall continue to post my cycles and progress.

Cheers.

*pretty impressive IMO. just goes to show that select things work for select people and everyone is a little different i guess*

[Riddick2112]

yes it's true some things will work for some people and some things wont work for some people, BUT, we all have to remember that Mike Mentzer claimed HD was the "one and only valid theory" and that everyone else was wrong and he was right!

theoretically HD is a load of crap that flies in the face of exercise science and empirical observations from oh the last 100 years or so.

btw, he's using more exercises than Mentzer advocates so it is not a "full blown" HD program.

[Eric3237]

He's a strongman? He must do great in the dumbell fly competition. And I love to see those heavy leg extensions. I'll bet Phister just rocks those, lol.

[_Wolf_]

Originally Posted by Eric3237

He's a strongman? He must do great in the dumbell fly competition.

LOL...thats what i thought....and he's doing leg extensions???

[Eric3237]

Dumbell flyes first. Deadlifts last. Yep. That's the way to get er done.

[_Wolf_]

Originally Posted by Eric3237

Dumbell flyes first. Deadlifts last. Yep. That's the way to get er done.

though i have a question. sir, why do some powerlifters do many lat pull down sets before a squat ME attempt?

[Eric3237]

I don't know. You'd have to ask them. It's just that a lot of this stuff looks like "pre-exhaustion" stuff which is more in the bb province.

[_Wolf_]

i did ask them....its because (and i am quoting him):

I do them mostly as a warm-up, but I go kinda heavy on at least one or two sets. Gets some mobility in the shoulders, activates the lats, ect. What I personally do is focus on arching my back as hard as possible when the bar is on my chest, and try to recreate how tight I need to be when I squat on every rep of a lat pulldown.

Plus, you need to work you lats for squatting, benching, and deadlifting, and I know I'll be too tired to do it afterwards. So instead of just blowing it off all together, I do it at the beginning.

he's a great guy...name's JNo20 from intensemuscle. very nice guy.

[Eric3237]

Well the activation and warmup part makes some sense except combining activation and "working" doesn't make sense. But whatever floats your boat. I don't understand the problem about needing to work your lats but being too tired afterwards. You don't have to do it all on the same day, necessarily. Fine line between warming up and shooting yourself in the ass as far as the max attempt. Besides some loosening up stuff, some dynamic stretching, glute activation, shit like that, I've never felt the need to warmup for squats with anything BUT squats. To me it comes down to this...whatever you do first prioritizes that exercise.

[ryan400]

Originally Posted by Eric3237

Well the activation and warmup part makes some sense except combining activation and "working" doesn't make sense. But whatever floats your boat. I don't understand the problem about needing to work your lats but being too tired afterwards. You don't have to do it all on the same day, necessarily. Fine line between warming up and shooting yourself in the ass as far as the max attempt. Besides some loosening up stuff, some dynamic stretching, glute activation, shit like that, I've never felt the need to warmup for squats with anything BUT squats. To me it comes down to this...whatever you do first prioritizes that exercise.

I agree. Never done anything to warm up for sqauts but squat and it's always worked well for me