Train Like Mike Mentzer with AI Precision
Stop guessing on intensity techniques. Stop training too frequently. Arvo implements Heavy Duty exactly as Mentzer designed it—minimal sets, maximum intensity.
"The less you do beyond the minimum, the better. The body has limited recovery ability."— Mike Mentzer
Following Heavy Duty Without an App is Dangerous
Stopping Before True Failure
Heavy Duty requires training to absolute muscular failure—not just "it feels hard." Most people stop 2-3 reps early without realizing it. The whole system breaks down.
Training Too Frequently
Heavy Duty requires 5-7 days between training each muscle. Most people can't resist training more often, which destroys recovery and makes the system fail.
Butchering Intensity Techniques
Forced reps, negatives, rest-pause—these require precise execution. Without guidance, people either do them wrong or skip them entirely.
Wrong Pre-Exhaust Pairings
Pre-exhaust requires specific exercise pairings. Leg extension → leg press, not the reverse. Getting this wrong defeats the entire purpose of the technique.
Arvo Implements Heavy Duty Correctly
Mike Mentzer's methodology encoded with scientific precision. Every intensity technique, every rest period, every recovery day—handled by AI.
True Failure Detection
Arvo uses RIR 0 as the mandatory target. The AI analyzes your rep performance, detects when you're stopping early, and adjusts weight to ensure true failure.
- RIR 0 enforcement
- Performance pattern analysis
- Weight adjustment for true failure
Intensity Technique Coaching
Real-time guidance for forced reps, negatives, static holds, and rest-pause. The app tells you exactly when and how to apply each technique.
- 8-10 second negative counting
- Forced rep prompts at failure
- Rest-pause timing
Recovery Management
The Recovery Intelligence agent enforces the 5-7 day rest between training each muscle. It tracks systemic fatigue and prevents the #1 Heavy Duty mistake: overtraining.
- 5-7 day muscle recovery tracking
- Overtraining detection
- Schedule adjustment when fatigued
Pre-Exhaust Programming
Automatic pre-exhaust superset programming with correct exercise pairings. Leg extensions before leg press, pec deck before bench—exactly as Mentzer designed.
- Correct isolation-compound pairings
- Minimal rest between exercises
- Equipment proximity optimization
Heavy Duty: Arvo vs Traditional Approach
| Feature | Arvo | Without App |
|---|---|---|
| True Failure Verification | AI-analyzed | Self-assessed (often wrong) |
| Negative Rep Timing | 8-10 sec counting | Guesswork |
| Recovery Enforcement | 5-7 day tracking | Often ignored |
| Pre-Exhaust Pairings | Automatic | Often wrong order |
| Intensity Technique Prompts | Real-time | Forgotten or skipped |
| Overtraining Detection | AI-monitored | Too late when noticed |
Heavy Duty is for Advanced Lifters
Mike Mentzer designed Heavy Duty for experienced trainees who can safely train to true failure and execute intensity techniques properly. If you're a beginner, consider starting with our Kuba Method track which uses controlled intensity with proper tempo—a safer introduction to quality-focused training.
Start Heavy Duty Training in 5 Minutes
Sign Up
Magic link login. No password. No credit card. Free during beta.
Select Mentzer HIT
During onboarding, choose "Mentzer HIT" as your training methodology.
Train to Failure
Follow intensity technique prompts. Log RIR 0. Let the AI handle recovery.
Frequently Asked Questions
Is there an app for Mike Mentzer's Heavy Duty training?
Yes! Arvo is the only workout app that implements Mike Mentzer's Heavy Duty HIT with full fidelity. It includes 1-2 sets to failure, intensity technique coaching (forced reps, negatives, pre-exhaust), proper recovery management, and automatic progression. Select 'Mentzer HIT' during onboarding.
How does Arvo implement intensity techniques?
Arvo guides you through Mentzer's intensity techniques in real-time. For forced reps, it prompts when to push past failure with partner assist. For negatives, it counts the 8-10 second eccentric phase. Pre-exhaust supersets are programmed automatically with the correct exercise pairings.
Does the app track training to failure properly?
Yes. Arvo uses RIR 0 (Reps In Reserve = 0) as the target for Mentzer HIT, meaning every working set goes to complete muscular failure. The AI detects when you're not hitting true failure based on your logged performance and adjusts weight recommendations.
How does the app handle the long recovery periods?
Arvo's Recovery Intelligence agent manages the extended rest periods required by Heavy Duty (5-7 days between training each muscle). It tracks systemic fatigue, adjusts your schedule if you're overreaching, and prevents the common mistake of training too frequently on HIT.
Can the app program pre-exhaust supersets correctly?
Absolutely. Arvo automatically pairs isolation exercises with compounds in the correct pre-exhaust order. For example: leg extensions immediately before leg press, or pec deck before bench press. The AI ensures you move between exercises quickly to maintain fatigue.
Is this the official Mike Mentzer app?
Arvo is not affiliated with the Mentzer estate but implements Heavy Duty with scientific fidelity based on Mike Mentzer's published teachings and principles. We've encoded the complete methodology including intensity techniques, recovery protocols, and exercise selection principles.
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