Ellington Darden: I like SuperSlow. Ray and his teammates would move incredibly heavy objects while taking a lot of pauses. My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. Back. There were several times when he appeared to be interested, but it quickly faded. Indirect effect can be thought of as a sort of ripple effect. Actually, the personal-training part was much less than that. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. I recommend his books and training principles, but I do not advocate is maintance routine. High Intensity Training Versus High Volume Training. The New Bodybuilding for Old-School Results by Ellington Darden. Ellington Darden: I certainly think timed static contractions have value. Was their something in the environment or education system that motivated you guys into weight training? Undergrip row Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? I told Ken that compartmentalizing exercise and recreation was on-target and I thought his new concept was going to help our cause. There is a lot of research on microtrauma and hypertrophy. Ray noticed physical changes in him that soon produced results. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. But trainees have found overall strength and size increases as a result of squatting - even when it is the only exercise performed for long periods. Lateral Raise Rest 2 to 3 minutes And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. Perform the exercises in this routine back-to-back, except where a rest is indicated. I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. Are you struggling to build muscle or maintain your weight? For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. Ray Mentzer has weighed in at 270 and Lou Ferrigno has competed around 300 pounds. Ive tried them several times and Ive definitely felt the tension. Use about half the weight (50 percent) that youd normally use. Drew Baye: Are you currently working on anything new and exciting? Calf Raise1 1/4 reps Concerning the educational system in Conroe, small-town football was big in Texas. I first noticed McCutcheon six years ago, when close-ups of his arms and torso were featured on the award-winning Bowflex commercial. The sad story does not end here. Bodybuilding Titles Won He passed away in 2001 at 49-years-old due to a heart attack. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. 1 1/4 Reps - After bringing the bar into a contracted position, let it return only one-quarter of the way, then contract it again. Drew Baye: When Jones trained someone, was he a stickler for form? Mikes significant cardiac problems were discovered during a checkup, ruling out the possibility of a kidney transplant. One day, Martina Navratilova, the famous tennis player phoned. Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. Flyes - 1 x 12 reps This is a great way to isolate a muscle that tends to miss it due to less-than-perfect form. Ellington Darden: Actually, I understated the time period. Coes arms, because of their unusual shape, always looked bigger than they measured. And arm yourself with The New High Intensity Training. Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. Not only was Dr. Darden kind enough to do an interview for this site, he also lent me a recent draft of The New High Intensity Training, which Ive read three times already. Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. I guarantee . Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? Ive experimented with all styles of leg presses and this one is the hardest of all. All rights reserved. Everyone involved agreed that this was a doable arrangement. To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. This chapter describes a three-exercise leg cycle. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. Get ready for an incredible pump. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage man-an experienced machinist. Login. Was Arthur Jones the first person to introduce negative work to bodybuilding? Squat By age 15 he weighed 165 pounds and could bench press 370 pounds. RAY MENTZER: TRAINING TIPS FOR MORE PRODUCTIVE WORKOUTS John Little 19.2K subscribers Subscribe 3.7K views 3 weeks ago THE 4-PHASE CONTRACTION SYSTEM (PART 2): TRAINING TIPS FOR MORE. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. When a bodybuilder nears the advanced level, he's beginning to get pretty strong. Remember to use strict form when doing all of your exercises. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. He also has several bars and 400 pounds of free weights. In my new HIT book, I note that Arthur Jones personally trained Casey Viator for 10 months prior to the 1971 Mr. America contest. In actuality, Rays diet was largely composed of carbohydrates. This is where his training progressed. Finally, it was the middle of April, a month before the Jr. Mr. America, and Jones realized that if he doesnt return to training Casey, Casey might get beat at the national event. Legs. At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. Theres probably a few more, but I cant recall them right now. Shoulder presses, declines, inclines, pull-downs, curls, etc. Ray made at least one appearance at the Ephrata Rec Center, signing autographs for fans. When an intermediate or advanced bodybuilder finds himself on a plateau, he is wise to consider cutting back on workout volume, while reasserting his commitment to a high intensity of effort. Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Jonathan Majors is a fitness and actor model featured in Fitness Magazines and Workout DVDs and has even been on the Have you ever wondered how to get bigger arms and why it is essential to have them? Four years passed . If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. I think that a little articulateness goes a long way here; the standard is way above that of the average muscle-mag and the result is a more penetrating Q&A that the reader can draw useful conclusions from Darden expresses himself well. In this interview the author of the best-selling Nautilus book series retraces his early training days with Arthur Jones and Casey Viator and talks about some of the golden-age bodybuilders who inspired him. by Greg Merritt. Ray was forced to wait for a different donor. Mike Mentzer died in 2001 at 49. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. Ray Mentzer had a different viewpoint. Family, Partner, Biography, How to make Garlic Dressing? The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. I should make a minor correction: the exercises that give me really vicious soreness are the isokinetic exercises, like the drawer-handle biceps-curls I mentioned on another thread. The lobby was even more crowded, so I had to kneel on the floor beside Hutchins. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. Rest 1 minute Terms of Use - Disclaimer - Privacy Policy. I was a bit worried. Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. . Sometimes, being unable to express yourself can produce an unexpected benefit. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. - 8 day rest - Day 3. He sort of reminds me of the character John Wayne played in his old western movies. . It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. Net Worth, Partner, Biography, Who is Paris Berelc? Im not sure why he permitted it because he certainly understood what proper form was. Mike & Ray Mentzer - In the Gym. For the first time in years, Im actually very psyched about my training again. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? Jim Flanagan and I trained Casey for several months in 1978, and helped get his body weight up to 220 pounds, but it was a real chore trying to get him fired-up for the majority of his training sessions. Drew Baye is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Pulldown Behind Neck Furthermore, the chart and routines extend for longer than a year. A goal of 160,000 for The New HIT seems reachable. My initial contact with Rodale occurred 5 years ago when Ken Hutchins introduced me to a Bill Stump, an editor from Mens Health (a Rodale magazine), who was in Orlando interviewing Ken. It's easy to drift away from high intensity principles. Among these regimens was the well-known Heavy Duty Training.. As well I found him very bias towards AJ, as in he was never wrong. Platz sets seemed to last forever and be more painful whereas Mike and Rays sets were shorter with lower reps. Ray really liked stutter reps where as Mike liked rest pause reps. Much of it depended on where they were training, who they were training with and what equipment was available to them. Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. It involves a very unique way to vary the repetition number, as well as the slowness of each repetition. While a very high level of strength is possible without equipment, I do not believe ones optimal level of strength can be attained without some kind of external resistance, or as quickly. He was that strong. To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. I think that the duration and intensity of effort are the main factors, not the range of motion. The idea is that by stopping short of failure you spare your recovery ability the task of having to overcompensate from a much deeper inroad. Interesting to see the split: Day 1. 8/2/53 Died: 6/12/01 Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? It's part of bodybuilding legend how the squat affects overall body strength and size. Family, Partner, Biography, How To Make Pico De Gallo? And laugh all the way to the big-shirt store! But one of my main problem with the book was that he seemed to put down Mike Mentzer!! Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. I can now see why! Pullover Bodyweight dips (5 sets, 10 reps) 4. 2021 Drew Baye. i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. Mike continued to train and excelled in the gym and his academic pursuits. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. There is nothing wrong with repeating things other people have said if those things are right, if you give credit where credit is due, and if you are adding value to it or making it accessible or understandable to a new group, and Ell accomplishes all of these with his books. The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. Posted on Wednesday, September 28th, 2016 by John Wood. The materials are provided "as is" and without warranties of any kind either express or implied. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. Hey Fred, glad you like the interview. He retired at age 29 and switched to training other bodybuilders. The primary reason I wrote The New High-Intensity Training was to help bodybuilders learn how to train, and more importantly, how to train themselves. I do this by sharing stories, techniques, and routines the basics of which I experienced from being around Arthur Jones for more than 30 years. In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Overall, Im very pleased with whats happening with the book. I dont believe Casey ever got his muscular, competitive body weight above 220. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. Studies since then have confirmed much of what Jones believed concerning negative work. What happened? Thanks to Lou Schuler, who did a superb job with editing my words, and Carol Angstadt, who made the format and illustrations pop with excitement, The New High-Intensity Training is going to be, in my opinion, my best book yet. He was at rep 15 and Arthur walked into the gym with a couple of people. Hutchins was mostly involved in the physical therapy side of Nautilus, which finally led to his supervisory position in a Nautilus-sponsored osteoporosis research project at the University of Florida Medical School in 1982. Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. When I graduated from Conroe High School in 1962, I was the strongest student athlete in most of the basic strength-training exercises. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. Drew Baye: Can you tell me more about this NTF workout. The #1 Source For Oldtime Strongman Training Secrets. It happened to me, to Flanagan, to Boyer Coe, to Ray Mentzer. Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. Do Your Hormones Affect Weight Gain and Loss. Ellington Darden: Actually, I guess what Im saying is that if you want to get the best-possible results from HIT, you must have Arthur Jones as your personal trainer. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. . Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. We bid him good night and invited him to visit us the next day at the Nautilus headquarters, if time allowed. It works. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. But Ken often strength trained with the team and was significantly stronger than the top players. The reason his workouts were referred to as HIT (High-Intensity Training). And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Bill Pearl was a major influence on Rays bodybuilding. He consumed high-quality dairy, chicken, and beef as sources of protein. 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . Who is that muscular guy? I thought to myself. A. They favored lower reps so it was different than the way someone like Platz and Casey generated intensity. Leg Curl Breakdown (one drop in weight) Squats - 1 x 16 reps Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. He achieved the same in the AAU Mr. America competition one year later. Thus, taking 8 percent of that number indicates that 1,600,000 males are into HIT. Mike and his girlfriend, Julie McNew, came over to my home several times for dinner and we had some far-reaching conversations, none of which had much at all to do with bodybuilding. Ellington Darden: Arnold had a great peak on his right arm. We can thank Arthur Jones for that. Take the hips and thighs as an example. Promoted with an extensive Internet media campaign. Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. If you have not developed the metabolic conditioning to follow these routines, then back off. Then release it for another positive. So, during the experiment, he was rebuilding previously existing levels of muscular size. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. For your next workout, I want you to increase the resistance by 25 percent (which is 75 percent of your normal resistance for 10 repetitions). 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. On June 12th, in York, Pennsylvania, at the 1971 Mr. America, Casey weighed 218 pounds and displayed his dominance by winning the main title and five of the six subdivisions . Ray, his brother, who is also suffering from illnesses, found him. He started competing at the age of 18 in local contests. . Could someone from Nautilus pick her up at the Orlando International Airport the next day at 11:00 AM? He reached a bodyweight of 75kg by age fifteen. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. Rest 2 to 3 minutes He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Answer: To paraphrase Arthur Jones, Rather than the best, Ill tell you the one that I like the least, which will be the routine that I need the most.. Bench press - 1 x 8 reps Regarding what he learned from Ayn Rand, Mentzer said in an interview:. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. As I focused on the guy, I recognized him. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. It was Dr. Kenneth Cooper. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. But Dave Hudlow certainly set my personal-training record for the most muscle built in two weeks. He started to sculpt his body after falling in love with the iron right away. Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. I think it would be a great boon if it were discovered that it is possible to achieve optimal or near-optimal strength-training without equipment. Also, Im in the process of updating my Web site, which was called Classic X. McCutcheon placed high in a few contests in Great Britain and relocated in 1992 to Portland, Oregon, where he became an engineer for Novellus Systems. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? . Mentzer wrote several books about weight training. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. Drew Baye: When Nautilus hired you, did Ken visit you in Florida? Who is he? Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Barbell CurlStage reps Don't let'em food you. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. After some small talk, he was going to ask him bluntly to define exercise. He was observed performing a two-rep 900-pound squat during one of his evening workouts. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. Mike could still look after his younger sibling, though. At the age of 18 he started competing in physique competitions, and two years later in . Sitting about 30 yards away was a man who was also examining slides and arranging them in a carousel. During one of these squat meetings, Ray accomplished a remarkable achievement by performing two reps of a 900-pound squat. Drew Baye: Thanks, thats a fascinating story. I think the major limiting factor to true isometrics is the lack of negative work which appears to be the most important part of the exercise for stimulating strength and size gains, and the lack of full-range strength improvement. He seldom even trained again. Of course, the lower back is also stimulated because it is involved in the move. You can make it work for you. Although systemic recovery is still affected by each workout more time is allowed for local recovery. Best arms: three-way tie among Casey Viator, Sergio Oliva, and Boyer Coe Best chest: Arnold Schwarzenegger Best shoulders: Scott Wilson Best back: Dorian Yates Best thighs: Tom Platz Best calves: Chris Dickerson Best forearms: Casey Viator Best abdominals: Frank Zane Most muscular: Sergio Oliva Best overall first impression: Boyer Coe at the 1965 Mr. Texas contest Strongest during multiple workouts: Ray Mentzer Best consistent workout form: Robert Berg, a bodybuilder and a medical doctor from Stuart, Florida. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. Also, my soreness from deadlifts lasted an entire 7 or 8 days! Leg curl - 1 x 16 reps The plain truth is that hundreds of thousands of men throughout the middle of the last century strengthened and built their bodies without drugs. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. As a result, Hudlow made steady progress for the entire 6 months that I trained him. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. This is something I will be covering in the book, with references. Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. I dont believe Arthur really hired Ell for research and development, I believe he hired him because he knew he needed someone who was intelligent and charismatic and could write and speak well to be a spokesperson for Nautilus. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. Remembered for their contributions to bodybuilding and their influence on how people train forever. When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. Mike was 11 years old, while Ray was 9 years old. He had a lot of questions for me and I had to dig pretty deep for some of the answers. I could feel myself actually growing during and after the workout.. He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. Ray neglected to tell Martina that there were dangerous crocodiles inside. The only possible mechanism I can see working against isometrics is if the load is needed to shock the muscles into contracting more strongly than is possible voluntarily, even where the isometric trainer is very experienced and determined. However, Ray used a variety of techniques to up the ante on his training. Calf raise - 1 x 12 reps Joness measured Arnolds flexed right upper arm cold at 19-1/2 inches. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness. The New Bodybuilding for Old-School results is sold out, but we can point you toward . My name is Val and I am Mike's close friend, pupil and protg. He was known for lifting over 900lbs in squats, and for weighing 275lbs of rock-solid muscle at one point. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. By Paul Becker. "A LOOK AT HIGH INTENSITY BODYBUILDING" is a professionally made film featuring the legendary MIKE MENTZER, one of bodybuilding's most massive physique champions and world renowned expert and teacher of HIGH INTENSITY TRAINING. Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. Barbell Curls - 1 x 10 reps First off, if I may say, what an exceptional interview, Drew: you clearly went out of your way to make the most of the opportunity. Of course Ell writes and says a lot of the same things Arthur did it was his job. Ray Mentzer was even stronger than Mike, right? Forced negs had the same effect. Pull downs - 1 x 8 reps According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. Ellington Darden: I was a fan of Mikes books, especially the ones that chronicled his training for the 1978 Mr. Universe and the 1980 Mr. Olympia. Edit: two DAYS not years, my b When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. But in my experience, sooner or later, youre going to have to train alone and youre going to have to push yourself. A few years later, a significantly more muscular Mentzer emerged in the IFBB and began an incredible career, climbing the ladder of national and international physique titles, growing gigantic in the process. Ellington Darden: Over the last 25 years, I worked with a lot of major publishing houses, such as Little Brown, Simon & Schuster, Contemporary Books, and Putnam. Jones predicted that Casey would be more massive, with even more definition, by the 1971 Mr. America contest, which was 6 months away. When Joe Cirulli, Jim Flanagan, Joe Mullen, and I visited Arthur Jones on July 29, 2004, some thought-provoking discussion took place concerning a new HIT concept. But I believe its a reasonable goal to aim for one-tenth of that number during the first year after publication. I had a tremendous pump throughout my upper body.
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