The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little & Joanne Sharkey

Author:John Little & Joanne Sharkey [Little, John]
Language: eng
Format: epub
Publisher: McGraw-Hill Education
Published: 2005-10-10T23:00:00+00:00

OMNI-CONTRACTION TRAINING

In his last book, High-Intensity Training the Mike Mentzer Way, Mike pointed out the fact that the skeletal muscles each have three levels of strength:

1. Positive (or raising of the weight)

2. Static (or holding of the weight)

3. Negative (or lowering of the weight)

Each of these levels refers to a different type of contraction: concentric, static and eccentric contractions, respectively. The ultimate intensity method would be one that provided for maximum effort on each type of contraction on each and every rep. Hence, Mike’s reason for naming this protocol Omni-Contraction or “all contractions.” Here is how Mike described the performance of this highly advanced Heavy Duty technique:

After warm-up, choose a weight that allows for a maximum single, as in Rest-Pause training and Infitonic training, but this time, as you lower the weight in the negative aspect, stop the downward progression at three different points in the range of motion: one close to the top, not quite toward the midway point; then again at the middle; and once at a point near the bottom, not quite toward the extended position. Hold the weight in each one of these three different positions, attempt to reverse the downward motion, actually try and raise the weight again—which should be impossible—and hold each position for two to three seconds at the most. Perform just like Rest-Pause by resting ten seconds between each of the four or five reps of the set. You might also select three different static-hold positions for each repetition so that you work many more points in the entire range of motion statically. Follow the same basic guidelines as in Rest-Pause and Infitonic training.

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