In 1998, two years after first writing about his “Consolidated Program” in his book Heavy Duty II: Mind & Body, Mike discovered that performing three exercises in a given workout (which was the original Consolidated Program), posed a problem for some trainees in terms of overlap for the muscles of the upper body. After some fine-tuning with his clients, he reduced the volume of the program down to two exercises per workout and created two different workouts of two exercises each. Each set was performed for one set to failure after a (very) brief warmup. He didn’t recommend that all trainees use this program, nor that those who did needed to stay with it in perpetuity. However, as he noted, from the perspective of performing the least amount of exercise necessary to stimulate a strength and size increase, you couldn’t get much lower - and, as each set represented activity that your body would need to recover from, the removal of superfluous sets meant that your body would not waste any of its energy performing exercises that did little other than drain your recovery ability. In this video, Mike explains the whys and wherefores of the program for those who find themselves on the lower end of the genetic tolerance to exercise continuum, as well as those who have become so strong that they simply cannot tolerate a lot of high-intensity sets in their current training sessions.
Foreign, thank you.
What I'm going to present to you is a detailed outline of a modified improved version of the consolidation program listed in heavy duty, 2, mind and body.
My latest book from one perspective, at least it might be said that this is a perfect bodybuilding program.
If you keep in mind, at least that the ideal situation is to be able to stimulate all of the major muscles of the body with the least amount of exercise possible we'll go through this quickly without unduly Herring it.
What I would suggest you consider trying at least for part of the year, of course, you're, not morally legally bound to do this all year round.
But as I tell my training clients, having hired me as your trainer it's, my job to get you growing stronger and bigger in the fastest way possible and I have found through considerable experience that this this program literally does represent again from a certain perspective throughout part of the training year, a perfect program.
I would suggest you start my training once a week doing two different basic workouts, what refer to them here as workout a and workout B.
Now, a lot of people like conveniently to work out on weekends.
So what you would do is on the first weekend do work out a seven days later, do workout B workout, a will consist of number one, a set of squats, preferably on a machine.
If not the Nautilus Duo squat, then perhaps a Smith machine.
If you have any problems with your back, or you can't do squats for whatever reason then I said, I would suggest you substitute leg presses do one set of squats to fail.
Your 8 to 15 reps now that's, just a guide figure by the way 8-15, uh, I, don't know that there is a perfect rep range.
But you got to start somewhere.
You have to do something eight to Fifteen as proven empirically through observation to work quite well for the legs after a brief rest.
And by a brief rest, I mean, go get a drink of water walk around for a few seconds, 30 seconds, a minute, depending upon your existing condition, but rest as little as possible as soon as you recognize you're ready to go proceed to a set of close grip, Palms up, pull Downs, close grip, Palms up, pull downs.
And by that, I mean, your grip should be eight or ten inches apart, depending upon your shoulder width and your physical stature Palms up, I need a curling grip.
Your palms are literally facing up initiate the movement with extreme deliberation, utilizing no thrust or momentum to get the way started and to keep it moving pull it down to your clavicles under hyper strict control pause for a long static, count of two or three seconds and lower understood control that's all you're going to do a set of squats 8 to 15 to failure, followed by a very brief rest.
And he said, a close grip, Palms up pull down six to ten reps to failure.
That's all you're gonna do two sets two exercises.
One set of each one week later, you'll do workout B, which will consist of number one, a set of regular, not stiff-legged, but the regular old-fashioned deadlift, or as many of you here seem to enjoy, you might want to use the trap bar that's, fine with me, five to eight reps to failure after a brief rest proceed to exercise number two, a set of dips six to ten reps to failure.
Now, let's return to the why why is this program that I'm I just gave you from one perspective again, perfect.
Well, let's, look at the pull Downs While.
Most people think of them exclusively as a light exercise.
And they are very good for the lats.
They are also very effective in working the rear delt.
And it just so happens to be true.
The clothes strip Palms up pull down is the best bicep exercise in the world better than any curl.
You can do here's.
Why when you do a curl whether it's a barbell curl a nautilus curl, a dumbbell curl, whatever you're working this muscle around a single joint axis, the elbow, which is why the stress is limited exclusively to the lower bicep.
If you've noticed when doing a close grip, Palms up pull down on the other hand, you're working the bicep around the joint the elbow joint and the shoulder.
The muscle is Contracting more uniformly from both ends.
And the dips again, I said, think of the dips as the upper body squat dips are by far without a doubt they're unparalleled.
They are the best exercise for PEX delts and triceps.
Did any of you happen to catch thee or watch the Olympics from Atlanta a couple summers ago on this Forest.
There were three Americans who worked the parallel bar as you may recall, free American gymnasts who worked at parallel bars that possessed pecks shoulders and arms like those of an advanced bodybuilder, literally, not just, you know, kind of beginning, bodybuilders, but Advanced bodybuilders.
One of my recent fellow clients happens to be deeply involved in the world of gymnastics.
And he knows those three guys, he told me that people asked them off all the time if they lift weights and they don't.
They develop those big upper bodies doing dips.
And then just last Sunday I happened to tune in literally by accident to ABC Wide World of Sports at a gymnastics competition.
At one point, they did a close-up of Yvonne ivanko have you ever heard of him incredibly heavily muscled guy as he was shot.
He was putting chalk on his hands for the in preparation for the overhead horizontal bar where you do chin UPS, mostly as he supinated, the palm of his right hand to put on the chalk, his bicep, isolated and popped out.
It looked as big and even more defined as most advanced, even professional bodybuilders.
The point here is that this program will stimulate strength and size increases in all of your major muscles.
My suggestion is that you do this workout regimen for at least six months in order to maximize your body's anabolic process.
Yes, I know, there's a thousand exercises you could do.
But you got to draw the line somewhere at the least amount possible.
A few final points on the program, don't make the mistake of gauging or evaluating the success, the success of any one of these workouts based on pumper soreness, if getting a pup was clear proof that growth was stimulated.
Then all these people I see training volume Style for hours, even two and three times a day would have 32 inch Arms by now, because they get pumped every day twice and Thrice a day for years.
Getting a pump is not important.
It feels good I like it myself, but it's, not important.
The main point here is, and this is an important point.
You won't know that any one of these workouts was a successful workout until the next time you do that workout if you're stronger, obviously a positive change took place.
And the point there is keep a training Journal record.
The date of each workout you list your body weight at the beginning list, the exercises, the amount of weight, of course and be real cautious and careful about this last Point accurately record, the number of risks.