mike mentzer workout pdf

movements that are initiated with a sudden jerk and then continued rapidly to completion apply resistance only at the start and at the end of the movement. the lowering of the weight back to the starting position should likewise be done in a slow and deliberate manner. this can only happen when the muscles are trained to a point of total failure by exhausting all three strength levels in a given set.

having exhausted your first strength level, which is the positive aspect, or your ability to raise a weight, there still remains considerable strength in your static and negative levels of strength. in the case of laterals you can curl the dumbbells to the shoulders, thrust out to the sides and lower slowly. select a weight that is 70% of what you would normally use for a set of 10 positive reps, and either extend or curl the weight, depending on the leg exercise, and lower it with one leg very slowly. once every third workout or so, for any muscle group, choose weights that are about 25-40% heavier than you would use in your regular routine and use the methods described above to get the weights to the top position so you can lower them slowly, or have a partner help lift them with you.

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