Sigma Prime Heavy Duty Booty

This article will outline a workout routine we can all use to get in shape for our SigP meetup in Australia next Feburary. The routine is based on the late bodybuilder Mike Mentzer and his adaptaton of high intensity traning (HIT).

No need to be afraid of HIT. Although it is intense, it is very brief. Which i think everyone will come to appreciate.

The 2 main focuses of this routine are
1. Stimulate Growth
2. Rest and Recovery.

Mike's philosphy is that muscle over training and fatigue of the body's nervous system is very easy to do with high volume training. He beleived that a person is only required to do the exact minimum amount of excercise needed to stimulate muscle growth. And the only way to stimulate growth is by reaching absolute muscle failure.

**What does it mean to reach muscle failure?**

According to Mike, pushing to muscle failure is the key to gaining strength and size. It is when you can lift a weight comfortably for 5 reps but struggle until 10 where you finally reach the point where you can no longer physically do the excercise. At the start of your journey it will be easy to reach this point as you are not very strong. This is why beginners see such quick gains to start, because the threshold for failure is much lower. As you progress the need for pre-exhuastion sets are required to fatigue the muscles to a point where a few reps would allow you to reach failure at a higher weight.

**Why only one working set? Why so much time to rest?**

Everyone knows the objective of weight training is to maximize the recruitment of muscle fibers, subjecting them to sufficient stress to induce microtears, thereby compelling the body to initiate the repair process and ultimately increase muscle mass as it adapts to the heightened stress levels. Mike's theory was that a double in effort, ie number of sets (from 1 to 2 sets), meant a 100% increase in the amount of recovery time your muscelse needed to properly grow. The only way someone could do a large amount of volume was if they took performance enhancing drugs. Depending on a person's fitness level, the higher the intensity and weight would mean a longer period of rest.
https://www.youtube.com/shorts/NemDNJ2V5r8
In the video above, Body Builder Tom Platz even realized he wasn't benefiting from the traditional high volume training and adapted his training to include more rest periods.

The goal is to do exactly what is needed to stimulate grow in an highly intense fashion, get out of the gym, eat, rest and grow. Repeat this process only when the body is sufficienlty rested and can take a 100% max effort again.

Mike's famous words were to "Quit being a slave to the gym". You will be surprised how quick you are in and out the gym. And how people look at you strangely as you do 1 set per excercise.

**What you should do before starting the program?**
1. Visit a gym/phsyical therapist and take your full body measurements including weight and body fat % if you can.
2. Get a journal or app to record the workout session. You need to keep track of the number of reps and weight achieved on each excercise.
3. Have access to a gym that has typical olympic weight lifting equipment. Olympic barbell bar, dumbells and etc.

If you have any injuries that prevent certain movements, reach out to me and ill give you the best alternatives.

Below i will detail workout program. Note that you need to rest between the workout days. Depending on your recovery rate you can try each workout on every 48, 72 or 96 hours. 48 being for someone with very high recovery rate and 96 being normal. If you feel fatigued, rest. Don't throw yourself back into the gym by habbit or pressure. That will lead to overtraining and reduce your effectiveness of the method.

# **Day 1: (Chest and Back)**

**Chest**
1. Peck Deck Chest Fly 6 - 10 reps to failure (https://www.youtube.com/watch?v=H4mVGHaK2f4)
2. immediately followed by Incline press 1 - 3 reps (https://www.youtube.com/watch?v=I_dcachDaRI)

**Back**
1. Close grip palms up cable pull downs 6 - 10 reps to failure (https://www.youtube.com/watch?v=a8Go2YyX49Q)
2. Deadlifts 6 - 10 reps to failure (https://www.youtube.com/shorts/McCDaAsSeRc)

# **Day 2: (Legs)**
1. Leg Extensions (8 - 15 reps) https://www.youtube.com/shorts/fP6uMgfwqOA
2. immediately followed by Leg press (8 - 15 reps) https://www.youtube.com/watch?v=W1SD96lrudY

2. Standing calf raises (12 - 20 reps) https://www.youtube.com/shorts/i4H2BIUCxoY

# **Day 3: (Delts & Arms)**
**Delts**
1. Dumbell Lateral raises (6 - 10 reps) https://www.youtube.com/shorts/YkTln-2HrWY
2. Reverse Peck Deck (6 -10 reps) https://www.youtube.com/watch?v=5YK4bgzXDp0

**Arms**
1. Straight Barbell curls (6 - 10 reps) https://www.youtube.com/shorts/N6paU6TGFWU
2. Tricep Press Downs (6 -10 reps) https://www.youtube.com/watch?v=7R88yqmcGrw
3. immediately followed by Parallel Bar Dips (3 - 5 reps) https://www.youtube.com/shorts/GcUDt7nxKTM

# **Day 4: (Legs)**
1. Leg Extensions (1 rep, Bring the weight up and hold for 10 - 25 seconds then slowly lower to the ground) https://www.youtube.com/shorts/fP6uMgfwqOA
2. immediately followed by smith machine or barbell squats (8 - 15 reps) https://www.youtube.com/shorts/EzvnMZuxGWw
3. Standing calf raises (12 - 20 reps) https://www.youtube.com/shorts/i4H2BIUCxoY

For reference:
Day 1: https://www.youtube.com/watch?v=m1vy0f_W-iM
Day 2-3: https://www.youtube.com/watch?v=
Day 4: https://www.youtube.com/watch?v=J5SFrhwuvKs&t=181s

# **What if i want to gain muscle and loose weight?**

Mike Mentzer did include cardio in his training program, however with a twist. Mike believed that Zone 2 cardio was the best at burning fat at a max of 2 - 3 cardio excercises per week.

https://lifehacker.com/what-is-zone-2-cardio-and-how-do-i-actually-do-it-1850275966

Zone 2 cardio is achieved by running or cycling at a conversational pace. Mike mentioned it should be 20min jog around the city or a 45min bike ride at a slower pace if you have joint problems. The idea is that the cardio should be fun and enjoyable. Follow the links above for more info on this type of cardio.

If you combine this strength and cardio routines plus maintain a caloric deficit you will lose weight. Use this tool to calculate your daily calories. https://www.calculator.net/calorie-calculator.html

For his full theory on loosing weight:
https://www.youtube.com/watch?v=eZhNtZPCA-M