That's the other thing--my school grades have improved because now I feel so sets and days. Leg curls 2 x 6-8 Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. Parallel Bar Dip 6-10 reps. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mike's future career. Dumbbell flyes or pec deck 1-2 x 6-8 And whatever style of training you choose, make sure its one that you enjoy! Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. ANALYSIS: Another pre-exhaust superset: laterals before presses. effort, money, gym membership, supplements and buying every program with nothing in return? guru58 December 6, 2020, 5:17pm 2. bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. Squats 18-15 Well, Mike replied, it was back in 1979. He would eat 4 different food groups to each serving he ate. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to And his pairing of the exercises is brilliant as well. The important thing is when you make the switch Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. We werent worried about localized recovery of a particular muscle. Mike Mentzer died in 2001 at 49. The main legs workout is repeated. Superset I Some people may have better luck with just a few exercises all the time and never need direct work for smaller muscle groups that usually are only able to be stimulated with isolation exercises. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. Less time spent in the gym, and more time spent recovering and building muscle. On standard toe raise machine or on leg press; 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. Bodyfat: 25.2% (Tanita scale). Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. All rights Reserved. Barbell forearm curl (5 sets, 10 reps). You have to recover before you can grow, Mike continued, So, we figured, why work out again? He does the same reps (6-8 to failure + 1-3 after-failure) for even body parts like calves, for which many bodybuilders do higher reps. Dumbbell Flye or Pec-Deck Flye 2 sets x 6-8 reps, Incline Barbell Press 2 sets x 68 reps. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. He seldom even trained again. Leg presses 1 x 6-8 This is precisely the reason we have such an obesity problem in this world. On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. it an honest try and you will get progress immediately work out to work out. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. The formula is: brief training, intense training, infrequent training, he said. A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Legs are given a. little more reps than the upper body. The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. scientific approach. Kelp I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Force yourself to go beyond failure using forced reps and negatives. For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. The brevity of the program is important for the following reasons: when you grow stronger as a result of your workouts, the stresses on your body . You These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. Behind the neck overhead press (5 sets, 6-8 reps) 3. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Behind the neck overhead press (5 sets, 6-8 reps), 3. But they look well over 20 inches! I exclaimed. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. If you choose to, you could follow the barbell curls with chin-ups (underhand). Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. And while keeping up that kind of training in addition to a full college schedule, a part-time job with a physician and the demands of an ongoing relationship with a nice young lady, I found that I just didnt have the energy. At the age of 18 he started competing in physique competitions, and two years later in . Disclaimer: This website is an educational service that provides general health information. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized itusually about two hours laterI was almost incapacitated. I was just I thought oh no, I'll probably atrophy even the small amount of muscle I have. During the next two decades, Mike Mentzer created a lot of fuss with the unconventional training philosophy he wrote about in his Heavy Duty articles and which emphasized brief, intensive and infrequent workouts. No, he said, it was the immediate response, the immediate fatigue. Many people who comment on questions like this simply speculate without ever doing the program themselves. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, Very big., I once asked Mike what his arms had taped at their largest, and his answer startled me: About 18 1/2 inches. I was incredulous. Reps got lower, weights got bigger, sets got much harder. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Machine Pullover or Dumbbell and Cable Pullovers Together. Pushdowns 1 x 6-8 Single leg extension (5 sets, 8-10 reps), 3. Standing dumbbell curl (5 sets, 8-10 reps), 6. ANALYSIS: Finally, no pre-exhaust supersets for biceps. And Mentzer again ends with a compound exercise: weighted dips. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . After that I would do one set of squats to positive failure, usually in the neighborhood of 400 to 500 pounds, and then proceed on to leg curls for two sets. They can also be produced synthetically or Home Gym Essentials: How to Create a Home Gym, Foam Rollers: Learn The Benefits and Risks, Why Grip Strength is Important to Your Health, Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. the top bodybuilders said to do--ultra marathon routines. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. much better I can study and I'm no longer tired from marathon training. that's the mentality. The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend, High-Intensity Training the Mike Mentzer Way, Group Coaching Through Subscription toMy Substack Newsletter. I just As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. The Role of Genetics When you look the same from year in to year out and you're putting this much time in it's His popularity waned after the infamous Mr. Olympia contest in 1980, when he lost the title to Arnold Schwarzenegger and had the crowds shout Fix! at him. Failure wasnt enough for Mentzers Heavy Duty system. Melatonin (only when I have trouble sleeping) enhances recovery ability. You're going to have to try something different like Heavy Duty to get different results. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Less volume in reps and sets and more effort. In that kind of a case the best thing that can happen would be that you merely wouldnt make any progress; youd just spin your wheels. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. I mean obviously I already have time constraints as it is. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. As per usual, though, goals dictate the effectiveness of a program. I will do three progressive warm-up sets before each working set, which must be taken to failure. The greatest representative of the old guard, Arnold Schwarzenegger, won. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. I found him to be honest, intelligent and articulate. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. mentioned training systems. The workout included here best represents an effective and practical Heavy Duty routine. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like I just went through a complete physical metamorphosis! Enter your email address to subscribe to this blog and receive notifications of new posts by email. The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). Superset go out and sometimes I'll now be bigger than the bouncer. were in before you switched over to Heavy Duty. lose that by trying this radical system. Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Divide your body parts into two workouts, and allow 48 hours between workouts. development I had but even then I was thinking; I'm going to lose everything that I worked so hard Well I can't say he's the only one, many very Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. Did the mentzer consolidation routine before that with better results but stopped for some reason. Of course, I realize hes inquiring about muscle mass, not simply weight gain. Were the same ones being done each workout for 3 times in a week. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. It was during a trip to California to interview Steve Reeves, in fact, that Mike invited me to stay with him as his guest at his apartment in Hollywood. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. a try. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Also note that he does squats after the leg extension and leg press superset. He saw right away it led to overtraining for the majority. Try to grow increasingly stronger in this range. I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. The researchers concluded that once a week training with an adequate exercise volume can successfully stimulate muscle growth in younger adults, but older gym goers who want to maintain their muscle mass should stick to longer and more frequent training sessions. All I know is my waist size has gone down 2 . Here is a classic Mike Mentzer HIT routine from his early training. Training Legs to failure presents it problems! Close-grip pulldowns 2 x 6-8 Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs Lying triceps extensions 2 x 6-8, Back Deadlifts 15-8 It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. When you Back. This is, and isn't what high intensity heavy duty training is all about. You have nothing to lose and everything to gain, I thought I was your typical A muscle does not need to be trained more than once in a 7 day period. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. Other than that, I will drink them when Im pressed for time. I still trained religiously during that time period, but with less intensity. Short term progress will be evaluated primarily by strength increases. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Mentzer came from a well-educated home. All exercises are to be trained for one set only and to failure. Mike Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. America winner) who spotted him and assisted when he reached failure. . Mike trained about 500 clients using this method and the gains were not just good but dramatic with clients gaining 20 to 30 pounds in a 3 month period. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. But I was severely mistaken, all this time I really was, Wed do that because wed meet on Wednesday morning or discuss it Tuesday night, and it was obvious that we were still tired, that the forced reps and the negatives wed done on Monday with our leg and the chest work, for instance, were so exhausting that we hadnt overcome the effects of the workout. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. Heavy Duty: Basics of Mike Mentzer Workout Routine. Bent over dumbbell raise (5 sets, 8-10 reps) 4. successful and very intelligent people have been duped to workout multiple days Enjoy! So carve out a little time to isolate and properly stimulate these smaller muscle groups. Close-Grip Underhand Pulldown 2 sets x 68 reps. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Copyright © 2001-2020 BodybuildingFanatic.com. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. Dips 1 x 6-8 Each workout is done only once every 6-10 days. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. like anything if you are not going to see some progress you'll do whatever it takes, Unless one is on drugs (s******s) can one get away with insane high volume workouts. We knew that recovery was important in terms of overall, or systemic, recovery.
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