The reason is simple, for every lasting mobility and strength. It’s not always about strength, muscular definition and strength. Sometimes what matters is that, as you age, you must age like a wine and be strong to walk, sit, stand and run 30 metres without feeling fatigue.
Hitting the gym doesn’t always mean that you’re you’re there to lift heavy! What matters is that you’re doing mobility based exercises for better function and mobility. That’s where Pilates and yoga come in handy. If you’re not a yoga fan don’t worry Pilates, kegel and dynamic stretching are your tools for better health and wellness.
Since I have indulged myself in Mike Mentzer’s H.I.I.T workout experiment. I will say it was definitely most effective and the experience was amazing!
Why so?
The reason was that it changed my perception about training programs and plans which I used to develop especially during the times when I was doing high volume training. The plan I made lasted for two years and it was a great success in the context of gaining more muscle mass and weight. Since the plan has been completed now I’ll try Dorian Yates’s Blood and Guts. I’ll tell you soon how it sticks!
For now you can see my YouTube playlist of the videos the link is below!
Agha Moiz Khan Greenwich University Karachi — Film & TV Production | Bodybuilder 2010-2019 | Personal Trainer
یہ کہانی صرف جم کی نہیں، یادداشت کھو جانے، وہیل چیئر کے سہارے چلنے اور دوبارہ کھڑے ہونے کی ہے۔ جب سب کچھ رک گیا تھا، تو میں نے کتابوں سے اور ایک مونچھوں والے باڈی بلڈر سے زندگی کا نیا فارمولا سیکھا۔
سب کچھ کیسے شروع ہوا
مجھے آج بھی وہ دن یاد ہے جب میں ہسپتال سے اس حالت میں ڈسچارج ہوا کہ صحت یابی کی کوئی امید باقی نہیں تھی۔ ذہن میں ایک ہی سوال بار بار، ناقابلِ برداشت مائیگرین، یادداشت کا ساتھ چھوڑ جانا — یہاں تک کہ مجھے یاد نہیں رہتا تھا کہ میں کون ہوں، میں کیا تھا، اور میرے سامنے کھڑے لوگ میرے والدین ہیں بھی یا نہیں؟
سب سے تکلیف دہ لمحہ وہ تھا جب اسی سال میرے دادا کا انتقال ہوا۔ میرے دماغ نے وہ خبر محفوظ ہی نہیں رکھی۔ جب مجھے دوبارہ بتایا گیا تو ایسا لگا جیسے پہلی بار سن رہا ہوں، حالانکہ میں خود ان کو اپنے ہاتھوں سے آخری آرام گاہ میں دفنا چکا تھا۔ یہ ایک بھیانک بھول بھلیاں تھی، جو میری اپنی غلطیوں کی وجہ سے بنی تھی۔
وقت اپنی رفتار سے چلتا رہا۔ میرے دوست گریجویٹ ہو رہے تھے، نوکریاں لے رہے تھے، اور میں ہسپتالوں میں ڈرپس، دواؤں اور تاخیر کا شکار سمسٹرز کے ساتھ تین سال سے زیادہ لڑ رہا تھا۔
میں تھا جو رکا تھا وقت نہیں!
ریکوری اور دوبارہ کھڑا ہونا
میرے گھر والوں کی وجہ سے میں صحت یاب تو ہوا، لیکن آزادی ابھی دور تھی۔ یادداشت کی کمزوری، نقل و حرکت میں دشواری، وہیل چیئر اور بیڈ ریسٹ میرا معمول تھے۔ ڈاکٹروں نے بتایا کہ میرے دماغ کے سیریبیلم میں اتنی طاقت نہیں رہی کہ وہ ٹھیک سے کام کر سکے۔
تعریف
سیریبرم دماغ کا سب سے بڑا حصہ ہے جو تقریباً 80 فیصد حجم بناتا ہے۔ یہ شعوری سوچ، حسی پروسیسنگ، ارادی حرکت اور یادداشت کا مرکزی مرکز ہے۔
ڈاکٹروںکاخیالتھاکہمیںہمیشہاسیحالتمیںرہوںگا۔
جب جسم نے ساتھ چھوڑ دیا
ہسپتال میں رہتے ہوئے میں نے اپنا سب کچھ کھو دیا تھا — وہ فزیک جو میں نے 2010 سے 2019 تک حیدرآباد سے کراچی تک ڈسٹرکٹ لیول باڈی بلڈنگ مقابلوں میں بنائی تھی۔ میرا وزن اسٹیج پر 75 کلو اور آف سیزن میں 78 کلو ہوتا تھا، جو گرتے گرتے 69 کلو رہ گیا۔
میں نے زندگی میں کبھی PEDs یا طاقت بڑھانے والی کوئی دوا استعمال نہیں کی!
چار سال کی بیماری، ہسپتال، دواؤں اور رکے ہوئے سمسٹرز کے بعد میں اپنے آپ کو صاف شفاف آئینے میں ایک بگڑے ہوئے عکس کی طرح محسوس کر رہا تھا۔ مجھے ایک مقصد چاہیے تھا، کوئی گہری وجہ۔
میں نے شیلف پر پڑی گرد آلود کتابوں کو نکالا۔ سب سے پہلے میرے ایک دوست کا لکھا ہوا ناول پڑھا جس نے میرے اندر کتابیں پڑھنے کی عادت ڈال دی۔ یہ میرا بہترین فیصلہ تھا۔ اس کے بعد میں نے Ikigai: The Japanese Secret to a Long and Happy Life پڑھی۔ اس کتاب نے مجھے سکھایا کہ مقصد زندگی کو معنی دیتا ہے۔ مقصد توانائی کو جنم دیتا ہے۔
گریجویشن اور جم میں واپسی
میں نے اپنے اہداف کو تین حصوں میں تقسیم کر کے اپنی اسٹڈی ٹیبل پر لکھ دیا۔ چھوٹے قدموں نے مجھے ٹریک پر رکھا۔
قسمنام
لانگ ٹرم گولز
۱-فیملی بزنس کو سمجھنا
۲-ورک آؤٹ پروگرامز کے تجربات
۳-مالی آزادی
مڈ ٹرم گولز
۱-فلم اینڈ ٹی وی پروڈکشن
۲-یوٹیوب ویڈیوز اور بلاگز بنانا
شارٹ ٹرم گولز
۱-گرین وچ یونیورسٹی کراچی سے گریجویشن حاصل کرنا۔
۲- پم کا ڈپلوماکرنا۔
۳- پی ایف انسٹیٹیوٹ سے لیول ۲ اور ۳ کی پرسنل ٹرینگ کے سر ٹیفکییٹس ہاصل کرنا۔
شاید مجھے ورزش کا طریقہ بدلنا چاہیے؟
ماسٹرز کے آخری سمسٹر اور جم کو ایک ساتھ لے کر چلنا ناممکن لگ رہا تھا۔ تبھی میرے ذہن میں ایک خیال آیا۔ میں نے گوگل اور یوٹیوب پر سرچ شروع کی اور اچانک ایک شاندار مونچھوں والے باڈی بلڈر کا
چینل ملا — مائیک مینٹزر کا۔
وہیں سے مجھے H.I.I.T یعنی ہائی انٹینسٹی انٹرول ٹریننگ کا پتہ چلا۔ اس کی بنیاد آرتھر جونز نے رکھی تھی، جو ناٹیلس مشین کے خالق تھے، اور بعد میں مائیک مینٹزر نے اس فلسفے کو مزید بہتر بنایا۔ یہ طریقہ عام ہائی والیوم روٹینز سے بالکل مختلف تھا جو وائیڈر برادران کے زمانے سے مشہور تھیں۔
تاریخ کا جھروکا
جو اور بین وائیڈر نے جم کلچر بنایا۔ گولڈز جم، مسٹر اولمپیا 1965، مسل اینڈ فٹنس، فلیکس اور شیپ میگزینز۔ انہوں نے آرنلڈ شوارزنیگر جیسے لیجنڈز کی رہنمائی کی، لیکن ان کی مارکیٹنگ نے سٹیرائڈ کلچر اور باڈی ڈیسمورفیا کو بھی ہوا دی۔ مائیک مینٹزر خود بھی PEDs استعمال کرتے تھے، لیکن انہوں نے منطق اور ان لوگوں کے لیے قابلِ عمل پروگرام کو فروغ دیا جو زندگی کی ذمہ داریوں میں بندھے ہیں۔
MIKE MENTZER
Precise is better.
صحیح ہونا زیادہ ہونے سے بہتر ہے
ھٹ کا مطلب کیا ہے؟
H.I.I.T کا مطلب ہے مختصر، شدید اور کم بار۔ یعنی والیوم کم، شدت زیادہ۔ مثال کے طور پر اگر آپ بینچ پریس کے 10 ریپس کے 3 سیٹ کرتے ہیں، تو اس کے بجائے ایک ہی شدید سیٹ کریں — 10 سے 15 ریپس، سست اور جان بوجھ کر کی گئی حرکت کے ساتھ، اتنا بھاری وزن کہ آپ کو اس سے زیادہ کی ضرورت نہ پڑے۔
اہم نوٹ: اگر آپ اکیلے ٹریننگ کر رہے ہیں جیسے میں کرتا ہوں، تو چوٹ سے بچنے کے لیے وزن میں 10 فیصد کمی کر دیں!
1 Set / 4 exercises — 2 legs + shoulders & shrugs + calf raises — Legs 20 reps, Shoulders 15 reps, Abs 50-60 reps
نوٹ: ایبز کے ریپس زیادہ ہیں کیونکہ میں مقابلے کے زمانے میں پیر سے جمعہ تک 6-8 ایبز ایکسرسائزز 50-60 ریپس کے ساتھ سپر سیٹ میں کرتا تھا۔ اب بھی پیر اور جمعہ کو بڑے مسلز کے بعد اور بدھ کو 8 ایکسرسائزز کرتا ہوں۔ منگل اور جمعرات کو واک کو ترجیح دیتا ہوں۔
آزمائش، غلطیاں اور کامیابی
جب میں نے پہلا ھٹ پلان بنایا تو مجھے سمجھ نہیں آ رہا تھا کہ کہاں سے شروع کروں۔ دماغ میں ہائی والیوم کا فلسفہ بیس سال سے بیٹھا تھا۔ اس لیے میں نے جو بنایا وہ دراصل ہائی والیوم کا ہی سکڑا ہوا ورژن تھا۔
آپ خود دیکھ سکتے ہیں!
EXPERIMENT-1: TRIAL & ERROR
میں نے 3×10 کو 2×15 میں تقسیم کر دیا — نتیجہ وہی والیوم، تجربہ ناکام!
EXPERIMENT-2: ERROR TO SUCCESS
جرنل کھولا، تحقیق کی، اور سمجھا — والیوم کم کرو، شدت بڑھاؤ۔ یہی اصل حل تھا۔
جب تجرباتی پروگرام ختم ہوا تو میں نے اپنے فون کے نوٹس میں ایکسرسائز جرنل نکالا۔ میں اس پروگرام کی اصل روح سے محروم ہو رہا تھا۔ دوبارہ سرچ کی اور آخرکار اس پزل کا گمشدہ ٹکڑا مل گیا — والیوم میں کمی اور شدت میں اضافہ۔
پیر: پش پل اور ایبز
میں نے بڑے مسلز کے لیے کمپاؤنڈ ایکسرسائزز اور آئسولیشن کا امتزاج رکھا۔ اس حکمتِ عملی سے میں ٹارگٹ مسلز پر بغیر H.I.I.T کے اصول کو توڑے توجہ دے سکا۔
بدھ: ایبز اور کارڈیو
بدھ کو میں 8 باڈی ویٹ ایبز ایکسرسائزز سپر سیٹ میں کرتا ہوں تاکہ روٹین دلچسپ رہے۔ میں سٹرکچرڈ مسل ماس اور ڈیفینیشن کے امتزاج کو پسند کرتا ہوں۔
جمعہ: ٹانگیں اور کندھے — انٹرنیشنل لیگ ڈے!
ٹانگیں انسانی جسم کے سب سے بڑے مسلز ہیں — بیٹھنا، کھڑا ہونا، چلنا، دوڑنا سب انہی پر ہے۔ یہ طاقت کے بنیادی ستون ہیں، انہیں صرف اس لیے نظرانداز نہ کریں کہ کوئی نیچے نہیں دیکھتا۔ جب ٹانگوں کے ساتھ کندھے ٹرین کرتے ہیں تو مسلز آپس میں ٹکراتے نہیں، جیسا کہ چیسٹ کے ساتھ ٹرائیسپس یا بیک کے ساتھ بائیسپس میں ہوتا ہے۔
نتیجہ: سیٹ اور ریپس
یہاں تک پڑھنے کا شکریہ! مائیک مینٹزر ہر ایکسرسائز کے لیے 3 سیٹ کے بجائے ایک ہی آل آؤٹ سیٹ پر زور دیتے تھے۔ وجہ سادہ ہے — شدت کو والیوم پر ترجیح دیں۔ جو ٹیبلز آپ نے اوپر پڑھیں وہ اسی تصور پر میں نے بنائی ہیں۔
اگر آپ ذمہ داریوں میں الجھے ہیں یا اپنے پرانے روٹین سے تھک چکے ہیں، تو H.I.I.T آزمائیں، آپ مایوس نہیں ہوں گے۔ میں اسی روٹین سے آج 88 کلو وزن کے ساتھ مسل ماس، ڈیفینیشن اور سکس پیکس برقرار رکھے ہوئے ہوں — اور یقین کریں، زندگی میں کوئی سٹیرائڈ استعمال نہیں ہوا۔ مقابلے کے دور میں بھی میں 100 فیصد نیچرل رہا ہوں!
کیا آپ نے کبھی مائیک مینٹزر کا H.I.I.T آزمایا ہے؟
اگلے بلاگ میں میں بتاؤں گا کہ اپنا پہلا ورک آؤٹ کیسے ڈیزائن کریں!تبصرہ دیں، لاعیک اور شعیر کریں
I still remember the harshest time of getting discharged from the hospital with less than no hope for recovery from my self induced illness. Problems I faced were countless times of asking the same question, unpredictable migraines, lack of memory retention and not being able to remember who I am, what I was, are the ones with me my parents or not? Most painfully……Although my grandfather passed away that year, my mind lacked memory retention, the news felt like the first time, although I was the one who buried him myself in his final resting place. The experience was very much a formidable conundrum caused by my very own mistakes. Time kept on running and I saw my peers graduating and being employed while I faced sickness, countless drips & medication at the hospital for over three years with the delayed semesters at the university where I was studying.
It was me who stopped, not the time!
The Recovery & Getting Back Up
It was thanks to my family that I recovered but I still lacked independence due to memory retention and mobility, I was still on medication, wheelchair and bed rest because my brain’s cerebellum lacked the strength to function properly.
Definition of Cerebrum & its function:It’s the largest part of the brain, which makes up approximately 80% of its total volume, and forms the upper front portion of the central nervous system. It serves as the primary center for conscious thought, sensory processing, voluntary movement, and memory.
Illustration of cerebrum’s diagram with labels and definition.
The doctors thought that I’d remain in this state forever.
During this situation (the hospitalisation phase), I had lost my weight, muscle mass, strength and definition which I used to retain when I was competing in district-based bodybuilding competitions. (from 2010 till 2019from Hyderabad till Karachi)
What I lost was my physique (presented in the photos below), muscle mass & definition during the time when I was hospitalised. My weight fell to 69 kg while I used to weigh 75kg on stage and 78kg off season! (off season is the time when a bodybuilder is not preparing for a contest but is maintaining his/her physique and muscle mass along with improving his/her lacking muscle group) The castle of dominoes fell in its weight once the brick was pulled!
I never used PEDs nor any other strength enhancement drugs in my life!
Mr Karachi Prejudging for three categories 12-02-2019Athlete card, Call Cards & Tanning Cream
Mr Karachi Open Category, 19-04-2019Athletic Physique Category, 19-04-2019Mr Karachi Model Physique Category, 19-04-2019Trophies Won In 3 Weight Classes & Categories, 19-04-2019
Getting Discharged From The Hospital & Facing The University
After over four years of sickness, hospitalisation, medication, haltered semesters, loss of hope and purpose, I felt as if I had become nothing but a distorted reflection of myself in a crystal clear mirror. I needed a purpose, something meaningful and beyond my existence with a deeper meaning.
I decided to read books lying on my shelf collecting dust!
That was the time when I found a novel which a dear friend of mine wrote and gave it to me. That novel sparked curiosity in my mind, although it was a novel, reading it helped me develop a good habit of reading a book every year! That was the smartest decision to make since I was on a hectic medication schedule & bed rest when I was discharged from the hospital. After completing that book, I took out another book from my bookshelf titled “Ikigai: The Japanese Secret to a Long and Happy Life by Hector Garcia & Francesc Miralles“. Without giving spoilers of what’s written in this book, what I learned was that having a purpose in life brings a deeper meaning to your existence. That was when I started to set goals in my life! A goal is a purpose, purpose brings meaning, & meaning brings desire & it drives energy for a task’s completion.
Graduating From The University & Getting Back To Gym
The purpose of completion made me think in a unilateral direction with multiple clusters. I divided my goals into three sections and named them on my study table, as mentioned in the table below.
Types Of Goals
Their Names
1- Long Term Goals
1-To understand my family business, 2-experiment with workout programs 3-Financial Independence
2- Mid Term Goals
1-To Practice What I Know About Film & TV Production (upload new videos on Youtube & write blogs on WordPress)
3-Short Term Goals
1-To Graduate From Greenwich University Karachi with my specialization in Film & TV Production 2-Complete My Diplomas (Pakistan Institute of Management Karachi’s Diploma In Management & Leadership 3-PF Institute Level 2 & 3 Fitness Trainer Certification
When I sat down to study, I glanced at the goals (especially my short-term goals) which I had set to achieve and started to work on them! As I started, I started with small steps. Small steps keep you sequenced with your path and with patience that is what makes your journey stable and successful. I managed to align my passion and profession altogether.
I had to clear my courses with straight As and I also wanted to keep my workout programme consistent. In this tunnel of abyss with humongous conundrum, I needed to manage both (the final semester of my master’s degree in university and my gym workouts).
That was when a thought clicked in my mind!
“Maybe I should change the way I workout?”
A thought can be your first step to change if you act upon it! Therefore, I started to scroll through the internet realm via my phone trying to find every useful piece of information on Google and YouTube. Surprisingly, I stumbled upon the YouTube channel of a dude with a dope moustache and best physique named “Mike Mentzer”.
From his channel, I got to know about the “High-Intensity Interval Training” program (H.I.I.T Exercise Program), which was founded by Arthur Jones (creator of Nautilus Machine) and later he (Mike Mentzer), followed and enhanced this training methodology. Their training programs were unorthodox and different compared to the mostly famous high volume workout programs preached since the Weider Brothers (Joe & Ben Weider).
Joe & Ben Weider: The Brothers Who Created The Gym Culture, Influenced The American Public Massively To Buy Gym Memberships of The Famous “Gold’s Gym”, Workout Plans & Supplements
The Weider brothers left their mark in the realm of fitness industry by revolutionising it. Joe Weider is recognised as the father of modern bodybuilding, creating “MR Olympia” contest in 1965, he built “The Weider Publishing & Supplement Empire including “Muscle & Fitness Magazine”, “Flex Magazine” & “Shape Magazine”. He also mentored legends such as “Arnold Schwarzenegger”! & Ben Weider co-founded the federation & served as IFBB President until 2006. He grew the federation internationally to over 150+ countries during his tenure and managed the diplomatic and administrative side of the sport. The Weider Brothers were the reason why gyms, fitness magazines & workout programs came into existence & it also brought “steroid abuse and body dysmorphia” thanks to misguided marketing for using artificially enhanced athletes for supplement advertising & endorsement. Although Mike Mentzer was also using PEDs, but he encouraged logical reasoning and promoted workout programs which can be managed by natural gym-goers who are tied up with life & responsibilities!
“Precise is better.” Mike Mentzer.
Now Let’s Get Back To The Topic:
H.I.I.T stands for “High Intensity Interval Training”, it means that your workout routine and exercises should be brief, intense & infrequent. In short, your exercise volume should be low, but its intensity should be high. For example, if you’re doing 3 sets of bench press for 10 reps with a gradual increase in weight, instead of doing those 3 sets for 10 reps, you do one intense set of 10 to 15 reps with slow and deliberate movement, using weights heavy enough that you don’t need to exceed further because precise is better.
“By heavy, it means that the weight should be heavy enough to stimulate your targeted muscle within that rep range by prioritising slow & deliberate movement combined with intensity”
If you’re working out alone like me, then you should reduce the weight by 10% to avoid injuries!
Since I was training in splits, this is how I finally built my exercise program based on his philosophy!
Days
Muscles
Sets & Reps
1-Monday
Push Pull (Chest, Back & Arms) Abs
1 Set 6 exercises 1-chest 2- back 3- biceps 4- triceps (2 exercises) 5- forearms 6- lower back extention) 10-15 Reps for major muscles 6 abs exercises (50-60 reps) supersets with bodyweight
2- Wednesday
Abs & Cardio
1- Set 8 abs exercises 50-60 reps for each, bodyweight exercises in superset fashion
Friday
Legs & Shoulders
1- Set 4 exercises 2 exercises for legs + one exercise for shoulders & shrugs + calf raises 20 reps for legs & 15 for shoulders 6 abs exercises with 50-60 reps bodyweight exercises in superset fashion
for now ignore the table above until I recommend you to follow it!
The rep ranges for abs are higher because, I used to train abs in higher volume when I used to participate in bodybuilding contests. Back then, I still used to do 6-8 abs exercises for 50-60 reps in superset fashion for each section of abdominal muscles. But I used to do it frequently from Monday till Friday. Nowadays, for abs, I still do 50-60 reps in superset fashion after training the major muscles on Mondays & Fridays. As for Wednesdays, I do eight abs exercises targeting each section of abdominal muscles. As for Tuesdays & Thursdays I prefer to walk.
Now let me tell you how I came to understand Mike Mentzer’s H.I.I.T after doing lots of trial and error.
The Beginning: Trials, Errors & Success:
When I was developing my first Mike Mentzer inspired HIIT workout plan, I didn’t know where to begin and how! My mind couldn’t wipe out the high volume philosophy because, as I said, I’ve been following that high volume workout routine for over two decades. Due to this reason I ended up developing a plan which was pretty much the condensed version of high volume workout plan.
The screenshots below are of the first experimental workout plan which backfired!
Experiment-1: The Trial & Error
What I did was divide 3 sets of 10 reps each into 2 sets of 15 reps each, which resulted in pretty much the same level of workout volume. In short, the experiment backfired because quantity remained the same!
Experiment-2: The Error Turned Into Success
When the experimental program finished, I pulled out my exercise journal on my phone’s notes app. I figured out that I was missing out on the true nature of this experimental program. I began to scroll yet again & finally, after researching enough, I found the missing piece of this jigsaw puzzle!
Now, I felt relief as I figured out a plan that was in accordance with my schedule & goals. I was able to create balance in my studies, hobbies & life’s responsibilities. This time, with conformity, I developed a workout program that fits the bill for H.I.I.T. The correction needed was reduction in volume (sets and reps) with an increase in the intensity of the exercises.
Monday: Push Pull & Abs Workout Program Chart
I divided my major workouts into compound exercises with a blend of isolation movements. With this strategy, I was able to give attention to the targeted muscle groups unconditionally without compromising the theme of high intensity interval training.
Wednesday: Abs & Cardio
On Wednesdays, I do 8 bodyweight abs workouts in supersets; for this reason, the routine remains interesting. I prefer a combination of structured muscle mass and definition, with this concept being the core idea, I added an additional day to target abs. On Wednesday, I do 8 abs exercises following the same superset fashion.
Friday: Legs & Shoulders & Abs Workout Chart
Friday is international leg day! This is when I do legs & shoulders workouts (upper & lower body). Legs are the major muscles in the human body they are what help you with sitting down, standing up, walking & running. They are the primary pillars of strength, and you must not ignore this muscle group just because no body looks down. When training legs with shoulders, both muscle groups don’t compete with each other, nor will there be any interference between muscle groups, which mostly occurs when you train chest with triceps or back with biceps. The risk of overuse of a muscle group is also eliminated in this plan.
Sets & Reps Required: Conclusion
Congratulations on reading till here! Now let’s discuss sets and reps clearly. Mike Mentzer insisted on doing one all out set for each exercise instead of doing 3 sets for each exercise. The reason behind it is to prioritise intensity over volume. The tables that you have read earlier are how I created the exercise regimen following his concept. If you are tied up with responsibilities or if you’re tired of your old routine, you should try H.I.I.T you won’t be disappointed. The reason why I studied this plan was that I was tired of the Weider Mentality of volume fetish. I weigh 88 kg with muscle mass, definition and 6 packs following this routine & trust me, no steroids were abused in my life. Even when I used to compete in such contests, I have remained 100% natural!
Have you ever tried Mike Mentzer’s H.I.I.T workouts?
On my next blog, I will discuss how to design your first workout!
It is hope which drives motivation and the first step which ignites consistency!
When it comes to peace we all have our own definitions of it with different perspectives and concepts. However, for this blog I don’t want to make it anymore complicated for you nor for myself what matters is that peace comes from within!
A glimpse of what you’ll read in this blog
Since hope is green and the progress is yellow, these two colors are intertwined with each other in two phases of rice paddies, the plantation phase & shifting to main field phase. Each phase is done manually with finesse, precision and by hands under the scorching heat of sun after getting the lands leveled and ploughing them for better seed plantation!
1-The process of rice crops management2-Hurdles being faced during plantation process 3-Exposure to peaceful serine lands of Garhi Yasin4-Unison of peace & nature with the element of teamwork 5- Abstract art of nature & business
During the khareef season (rice season), two clusters are made for managing and growing the rice crops. First, you make the nurseries for the seeds and secondly, you make the main fields where you shift the crops from the nurseries when they reach the adult stage. It’s done simultaneously & in most cases some build main fields later as well depending upon their situation and conditions. It depends on how your strategy is made. However, in this case the main fields and nurseries were made simultaneously.
1-The Plantation Phase: The Making Of Nurseries
When the “khareef season” (rice crops’s season) begins, during April till June sowing of rice crops’s begins. That’s when the nurseries are made to plant the seeds of the crops.
I- Treating lands to enrich them with necessary minerals for better growth of rice cropsII- Water is added in the nurseries just enough so that the seeds be enriched with necessary nutrients & minerals.Important Note: when filling water, avoid the overflow or else the seeds won’t grow & the breach of borders will occur!The photos above are of the crops’s nursery from creation process till its finish!
2-The Main Field Preparation
Now comes the second cluster, the main field preparation. In this cluster the fields are dug deeper compared to the nurseries, & water is filled in deeper according to the matured crops of the nurseries. The strengthening of borders is done again for the sake of surety and then crops from the nurseries are shifted into them once they reach their maturity after 25 to 30 days.
It’s not moon it’s sun! Told you so!See how the main fields are prepared!This is what unison of human efforts and nature looks like!
“Silhouettes don’t need darkness, what it needs is silence and focus!” Said by my heart within my thoughts!
The nurseries are bearing the rice crops, what to do next?
After long period of wait, patience and water management for 25 to 30 days, the seedlings from the rice nurseries are then shifted to the main field. The main field is where the rice crops grow further to bare its fruits (By fruits, the rice itself, which is one of the rich sources of carbohydrates! the term fruit here is used as a biblical refrence).
Nursery’s Inspection & Maintenance
During rice crops’s management cycle such issues remain common. To handle its problems, what one needs is pro active approach with preventive measures. To halt the growth of such problems, many farmers and landowners prefer to get their lands sprayed with herbicides in advance to stop the occurrence of barnyard grass (ghorha ghaas) & leptochloa (also known as narhi).
The video below shows how the rice fields are managed, click the link below to see how it’s done!
When I sat on my study chair after uploading some videos on my YouTube channel & planning my next workout schedule, I spoke to myself & I got the same query, that I’ve got tired of my mundane affairs & repetitive work! Now what to do of it? Because the creativity within me keeps on fading as I am getting older every year!
With the sound of waves comes peace, calmness & clarity!
I dropped my pen and placed my “Content Express” (it’s a notebook in which I write my content related scripts and audio package for my videos) in my study table’s book shelf and then I planned to go see this turtle beach once more!
Landscape shot of Turtle beach shoring with aestheticsWaves shoring with soothing sounds is cheapest therapy which you can afford!
I wondered how much time has passed since I’ve seen this sight! One gets surprised, how swiftly the time has passed like a fart in the wind! I wish there was a rewind button to undo the mistakes I made and damages I had caused upon myself and my life! However, what’s done is done, “The play must go on!”
Waves flowing on the rocks felt like water flowing against the soaps!
As the waves rewind back to sea the pebbles unveiled back glittering & shining like the stars in the sky!Don’t they look like the candies from your childhood?
We’re who we think we are!
A Bitter Sweet Goodbye
Since in the world full of information, access and communication we’re able to create content, receive information & stay in touch with each other easily! However, as the time in hand slips out like the sand swirled in the wind! Each time I wonder how easily we’re fading away with age, how, easily we hide our emotions like a bad habit! Well, somehow, we should not erase the humanness within ourselves, otherwise, we’ll just be computing information like the AI does!
Until we meet again click the link below to watch the Lo-Fi themed Turtle Beach Adventure
Good Morning! I hope you are doing well & having a nice cup of tea! Since you have found this website, let me introduce you to myself. I have been a fitness enthusiast since I was 15 years old. It all started when I was in a boarding school located on the highway near Karachi. Back then, I was a gymnast & most of the workouts done were related to bodyweight & flexibility. When my primary education was completed, I shifted back to my hometown. It was then that I discovered a gym near my house, which was located in High School Number 2 in Shikarpur. There I met with the best coach and bodybuilding expert, Mr Abdul Wahab Kaghzi, who helped me a lot in my journey of fitness & diet.
Shaheed Sheraz Gym, Shikarpur. With my mentor, Mr Abdul Wahab Kaghzi. At High School Number-2
What I’ve experienced is what discipline is and how it can be applied in your life. It’s not as difficult as you think it is. Dear reader, what you need to do is to make it your lifestyle! Before you do, identify your spare time. You don’t need to make a hectic schedule. What you need is a good & balanced plan which should maintain a balance with your life, work & hobbies. This whole article is about my experiences with Mike Mentzer’s HIIT Workouts. So bear with me, I definitely believe that it’ll be useful for you!
“The only one you can accurately compare yourself to is you.” Mike Mentzer
With this quote in mind, let us not forget that everyone’s anabolic system (muscle stimulus and development system) works subjectively! Some gain faster, and some with time and patience. What matters most is that you are giving your 100% and you’re not giving up!
Let there be noise, I’d rather workout!
When should you start to train? After resting enough (3 to 4 days), depending on your recovery and energy, you should start your workout again. Since weight training stimulates muscles, it also begins the breakdown cycle of the muscle fibers. It does not mean that you are getting injured after every workout, it simply means that you are getting in shape! For this reason, it is prudent to take a rest after your exercise session. It takes at least three days to recover from your workouts, so train hard, rest harder! (Little, 2026)
Here’s a table that shows how your exercise schedule should be, and that’s what I did when I conducted research on myself!
Here’s your workout schedule
Monday
Tuesday
Wednesday
Thursday
Friday
Push Pull Chest, Back, Arms, Abs & Cardio
Pilates & Kegel workouts 2 workouts for each section (4 workouts total)
Abs & cardio 4 Workouts for abs with cardio
Pilates & Kegel workouts Repeat 2 workouts for each section
Legs, Shoulders & Calves 5 workouts Abs & Cardio
To ensure that you have alternatives especially when the gyms are packed in rush hours, I have included alternative exercises so that your goals are achieved!
Remember to ensure slow and deliberate movement!
Here’s the workout plan which you must follow to get those gains!
The exercises you should do on Mondays Chest, Back & Arms, Push Pull & Abs (Weight Based Workouts)
Begin from the back workout first and then proceed to chest. As soon as your chest exercise is complete do your second back exercise. Once these major muscles are done you should train the secondary muscles which are used in these exercises, your biceps and triceps!
For weighted and bodyweight workouts draw sketches of exercises via tracing them!!!!
1- Skull Crusher 2-Overhead Triceps Extension (with a dumbbell)
CHEST
BACK
2-Dumbbell/Machine Fyles
3-Close Grip Palms Up Pulldown 4- Rope Pulldown
BICEPS
TRICEPS
2-Preacher Curls/Concentration Curls
3-Overhead Triceps Extension (with two hands & one dumbbell) 4-Close Griped Bench Press
Monday Push Pull : The Bodyweight Version
In weight based workouts you’ll need access to free weights, benches & machines. However, in body weight exercises you’ll only need an area of your liking such as your home or a park near your house. Secondly, you’ll need something elevated to hold to do pull-ups/chin-ups. To save you from the hassle of planning workouts I have designed it for you! It solely depends on your time, access, mood, likes and dislikes. What matters is that you’re doing any sort of weight-based training! Due to this reason there is HIIT based bodyweight training chart below & begin from the back exercise!
Monday: Push Pull Bodyweight Workout Plan
CHEST
BACK
1- Pushups
1- Pullups
BICEPS
TRICEPS
1- Palms Up Pullups
1- Bodyweight Dips 2- Diamond Pushups
CHEST
BACK
2-Wide Grip Pushups
2-Pull Ups
BICEPS
TRICEPS
2-Palms Up Pullups
3- Bodyweight Dips 4- Diamond Pushups
Forearms
1- Hang on the pullup equipment for up to 5-10 minutes
As I have written above the table I will repeat it once again, when you begin your workout, begin from the first back exercise and then hit your chest. Once you have hit the chest finish your major muscle workout with the second back exercise given in the chart. Once they’re done hit your biceps, triceps & forearms by starting from the first triceps exercise like you did with the back and then biceps exercise in the middle and lastly your finisher workout which is your triceps along with forearms holds.
The exercises you should do on Fridays Shoulders, Legs & Abs
Fridays: Legs & Shoulders Weight Based Workouts
LEGS
SHOULDERS
LEGS
1- Squats (either with barbell or dumbbells)
1- Military Press/Neutral Grip Front Raises 2- Shrugs
1- Deadlifts with either barbell or dumbbells 2- Calf raises (Neutral Stance)
LEGS
SHOULDERS
LEGS
1- Leg Raises/Walking Lunges with dumbbells/Lunges
1-Lateral Raises (Side Raises) 2- Neck Raises
1- Leg Curls/Deadlifts with barbells or dumbbells 2- Calf Raises (Wide Stance)
LEGS
SHOULDERS
LEGS
1- Goblet Squats (with a dumbbell)
1- Reverse Flies (with dumbbells or on a butterfly machine) 2- Shrugs
1- Deep Squats (either with a dumbbell held below & between legs or barbell on the back) 2- Calf Raises (Narrow Stance)
LEGS
SHOULDERS
LEGS
1- Cossack Squats
1- Upright Rows 2- Shrugs
3- Squats (With either barbell/dumbbells) 4- Calf Raises (Neutral Stance)
For calves exercises you can do either standing calf raises or seated calf raises, both variants are effective. Whatever fulfills the needs of the calves do either!
Fridays: Legs & Shoulders: The Body Weight Variant
Don’t worry I have got your back when it comes to body weight workouts. Remember fellow reader, when it comes to need, necessity and your desire to stay fit, the biggest driver to achieve the outcome is to make it your “Ikigai” (the purpose of life)!
Legs
Shoulders
1- Squats
1- Pike Pushups
2- Lunges/Walking Lunges
2-Handstand Pushups (wall supported)
Next Friday
Next Friday
3- Hip Bridges
3- Dips
4- Jefferson Curls
4- Decline Pushups
Next Friday
Next Friday
5- Sides Lunges
5- Bird Dogs
6- Deep Squats
6- Shrugs
7- Calf Raises
7- Neck Raises
Number Of Reps Required For Major Muscles
Since you are proceeding with your exercise with slow and deliberate movements and you are a beginner let’s not get into number of sets! One set of each exercise with slow and deliberate movements are more efficient compared to 3 sets of exhaustions with fast movement. I have seen people giving time and exhausting themselves unnecessarily doing three to four sets with volume and they don’t get much out of it. When you rest enough, only then you recover from your workout and develop muscles.
1- Chest: 15 reps
3- Back: 15 reps
2- Triceps: 15 reps
4- Biceps: 15 reps
3- Shoulders: 15 reps
5- Legs: 20 reps (muscle section is big)
The Abdominal (Abs) Exercises
Since you have read till here, I am surprised that there are people who still love to read! especially about achieving their fitness goals and learning new ways to stay fit! This article will remain incomplete without the discussion on “how to train abs”. Since core is what maintains the equilibrium of upper and lower body, it is very important for you to work it out from every angle, let it be upper abs, lower abs or the torsos (obliques). Since the diagram contains scientific observations, to make things easier to understand I’ll use simple terms. Since most of you would be occupied in your work life balance’s management Mondays, Wednesdays & Fridays are when you should train your abs. If you are beginner start from small and slow movements, because slow and steady wins the race!
Illustration shows the key anatomical parts of the rectus abdominis muscle with labels.
When to train your rectus abdominis muscles & how?
What I prefer to do is that I train my abs right after I get done with my major muscle workouts and on Wednesdays. as for Tuesdays & Thursdays, I simply do cardio, Pilates and Kegel workouts. Therefore, I know that it will be effective this way since it builds a sequential flow & this is how your workout chart should be!
List of Abs Exercises & Training Chart
For greater Rectus Abdominus (Abs) it is advised to always do bodyweight exercises!
WORKOUTS FOR TARGETING UPPER ABS
WORKOUTS FOR OBLIQUES
WORKOUTS FOR LOWER ABS
1- Half Crunches
1- Standing Side Crunches
1- Leg Raises (Inverted)
2- Full Crunches
2- Dead Bugs
2- Knee Raises
3- Floor Crunches
3- Bicycle Crunches
3- Leg Raises
4-Frog Crunches
4-Standing Alternative Crunches
4- Bent Over Knee To Elbow Crunches
Your total abs exercises are 12 but you must do three exercises each week until you adapt. As for the reps, stick to 10 to 15 reps per exercise and no 3 sets are needed just do as its stated until you adapt. Increase 10 to 8 reps every month for abs exercises until you reach 50 reps per each abs exercise as stated in the table.
Abs Workout Schedule Chart
Monday
Wednesday
Friday
1- Half Crunches
1- Full Crunches/Floor Crunches
1- Frog Crunches
2- Standing Side Crunches
2- Dead Bugs
2- Bicycle Crunches
3- Inverted Leg Raises
3- Leg Raises
3- Knee Raises
4- Bent over Knee to Elbow Crunches
Sets Count
Reps Required
Motion Needed
1 Superset
10-15 Reps
Deliberate & Slow
Ensure that you’re targeting different sections of each muscle group every week & increase 10 to 8 reps each month till you reach 50 reps per exercise for abdominal muscles!
The Diet Intake Radius & Sets Dilemma.
Since you have seen the workout tables & the diet chart below, you’re probably wondering why there are gaps of three days after training major muscles? Why there aren’t three sets? Since three sets ensure gains and muscle development! Muscles require higher protein intake to develop and to ensure it one needs higher protein intake, why the radius of carbohydrate intake is high?
The answer is simple, for protein synthesis, it is necessary that you take more carbs along with protein because they’re what fuel your energies. Due to this reason the protein synthesis process will conduct in your body due to chemical synchronization. It will be consumed usefully & it won’t be stored in your body as fats! Remember this, love handles and the belly fats are hard to burn. It’s hard but not impossible!
Source of nutrition
Their caloric percentage & radius
Carbohydrates
65%
Protein
35%
Fats
15%
The Protein Synthesis Cycle in Muscle Cells
Since diet is a very subjective matter it’s better that you consult a dietitian because you can be allergic to something or perhaps anything. So therefore, eat healthy and document your macros always!
The Weider System Method vs HIIT diet and workoutsThe mind and muscle connection is not “bro science” it’s logic based work of art!The beginning of passion is having a greater purpose and deeper meaning in your life and within you!
THE CONCLUDING FACTOR
In weight based workouts you’ll need access to free weights, benches & machines however in body weight exercises you’ll only need an area of your liking such as your home or a park near your house. However, you’ll need something elevated to do pull-ups/chin-ups. To save you from the hassle of planning workouts I have designed it for you! Lastly, since diet is very subjective matter it’s better that you consult a dietitian because you can be allergic to something as I have mentioned it again! Eat healthy and document your macros always!
“To be? or not to be?….that is the question.” William Shakespeare
When it comes to your last act, turn your back against the audience to build momentum!
In conclusion, if you’re tied up with life and your responsibilities but you want to stay fit, this article & HIIT workouts are just for you! Let it be body weight workouts or weight based workouts, it’s very important that you should do it! Cardio is not the only solution to stay fit there are many ways, soon in my next blog we’ll discuss it too!
If it comes to conclusion, smile no matter what the outcome is.Team Bobby at KBPSA
“Muscle stimulation comes when your heart, mind and soul unite with a sequential flow of exercise!”
To lead the orchestra, you must first turn your back to the crowd. “Mike Mentzer”.
With this quote in mind, let’s have a discussion on the muscle stimulus process. This process begins when you are doing exercises (weighted or bodyweight) in a slow and deliberate manner. Due to the prescribed manner, your muscle fibers will regulate and your muscles will feel each movement.
Why go slow?
The reasons are simple!
1- Helps you feel the stimulus
2- Keeps you safe from injuries
3- Stimulates growth
4- Promotes mind & muscle connection
Want to train daily or weekly?
This question remains a most asked question for people of all ages. It generally depends on your routine, health and accessibility. What matters is that you stimulate your muscles and be on your way to face the world and its music.
Mind and muscle connection:
It starts when you are connected with yourself and your workout!
With time, this connection will start to improve. The reasons are mentioned below.
1- To prevent injury
2- To stimulate the muscle
3- To get the complete outcome of the exercises
4- To ensure growth
Conclusion: Each deliberate and slow movement will enhance your anabolic response (muscle growth). This helps with the longevity of your muscle mobility and avoids unnecessary injuries and “ego lifting.” Since I have been researching “High Intensity Interval Training.” I was shocked that slow, deliberate movements turned out to be most effective with given intervals of break in my exercise routine! I will discuss this soon in the next write up.
Sea represents life, death, purification and our emotions!
As I see the waves of the sea, a question comes within my conscious mind.
What is life and what’s the purpose of us human beings?
Well, it’s simple, our purpose is to live and have a meaningful life, if that’s too hard perhaps having a smile on your face is enough to fit the bill!
However, with life putting up its tests and finding meaning within requires self observation & reflection. When you do so, don’t regret the past nor you should be afraid of the future. Either way as the Bee Gees say in their song “I’m stayin’ alive”. So ensure to stay alive and with happiness.
To understand this concept the link of the video is below!
Let one be an adult, teenager or anyone who’s into fitness gaining abs remains a desired wish. Due to this reason in mind I have made a workout plan which can be applied in your scenarios. One set of each exercise is all you need and you must ensure proper movement. Soon I’ll upload a practical diet plan which will bring efficient results!
