I've been doing the Mike Mentzer split for about 1 year and a half, a bit modified but same principal, I am half-natty and maybe that's why it's effective for me but, I think that if you really train hard enough 3 times a day, you can grow, like really grow.
What's your opinion on this split?
Hi Barnk!!
There isn’t a ‘better’ or ‘worse’ split in absolute terms. What matters is what actually works for you, that you can recover from, progress on, and sustain over time. Very often, the best approach ends up being a mix of systems, not a dogmatic adherence to one method.
The Mike Mentzer / HIT style works well for some people because it forces true intensity, limits junk volume, and gives a lot of recovery margin. For certain lifters, especially those who tend to overtrain or push volume without real effort, it can unlock progress simply by fixing execution and recovery.
On the other hand, the idea that “if you really train hard enough 3 times a week, you will grow” is conditionally true, but incomplete. Growth depends on the balance between stimulus, recovery capacity, nutrition, sleep, stress, and individual genetics. High effort alone does not guarantee growth if recovery is not there. Many people feel they train hard, but their performance, volume tolerance, or load progression doesn’t support long-term hypertrophy.
Being “half-natty” also changes the equation, but not always in the way people think. Enhanced recovery can allow you to get away with either lower frequency and higher intensity, or higher frequency and more volume. It doesn’t automatically mean one split becomes superior, it just widens the range of what you can tolerate.
The real question is not whether the Mentzer split is good or bad, but:
- Are your loads or reps progressing over time?
- Are you recovering well between sessions?
- Is your weekly volume enough to stimulate growth without stalling?
- Are you avoiding chronic fatigue or joint issues?
If the answer is yes, then it’s working, regardless of the label.
Most advanced lifters eventually land on a hybrid approach: high-effort sets where it matters, paired with enough volume and frequency to keep muscles stimulated multiple times per week. That might look like Mentzer principles applied inside a more modern framework, or a split that evolves over time.
So my opinion: don’t marry a split. Use it as a tool. If it’s producing measurable progress and you feel good, keep it. If progress stalls, adjust frequency, volume, or exercise selection rather than defending a system. The best split is the one that fits you, not the one with the best philosophy behind it!
Always here to help buddy!
Shark
