ANALYSIS: Note that Mike Mentzer, who was noted for his tremendous trapezius development, did more sets for traps (4) than biceps (3) and the same amount as for triceps (4). I thought oh no, I'll probably atrophy even the small amount of muscle I have. Train with less intensity and you will need more volume. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. Squats 18-15 Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. As Mike pointed out Train with at least one partner. The "Sainte-Marie" shaft is a former coal mine that was operated by the mining company "Compagnie des mines d'anthracite de La Mure" until 1946. Disclaimer: This website is an educational service that provides general health information. Mike's HIT approach became even more extreme in his latter years. 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. ANALYSIS: Of course, Mentzer starts with another pre-exhaust superset, this time doing machine pullovers (which target the lats without the biceps) before underhand pulldowns (which work the lats and biceps). 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. Create a free website or blog at WordPress.com. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. 1-2 Sets for as Long as Possible. Superset For instance, some muscles only obtain secondary stimulation, if that. You You have nothing to lose and everything to gain, I thought I was your typical What kind of results did you get from your use of those prior If we had not recovered, then, in fact, there was no way we could have grown from the first workout. I always selected weights for my exercises that allowed me to get at least six good positive repetitions and then continue with forced and negative reps. With any preexhaust set, such as leg extensions to leg presses or pec deck to incline presses, I would take no rest at all between exercises, but I would rest long enough to catch my breath, and Id only do the negatives once a week on each exercise. 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. Ali: My reaction was no way, no way this can work. The biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so. I placed an order for his book and video. He later created a Consolidated Routine which. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Darrem Charles: Bio & Classic Physique Advice, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, Priority Training Principle: How to Eliminate Weaknesses, Science Says: Best (and Worst) Chest Exercises. Over two decades after his passing, Mike Mentzers workout system lives on. were in before you switched over to Heavy Duty. Derek: What kind of advice would you give to others that are in the position you The solution is beautifully presented in Mike's writings on Heavy Duty. it an honest try and you will get progress immediately work out to work out. 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. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. Required fields are marked *. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. Toe presses 1 x 6-8, Chest Divide your body parts into two workouts, and allow 48 hours between workouts. Each workout is followed by 4-7 days . Workout frequency fell, workout intensity rose. Assist each other in going beyond failure. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. 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 . Minds, -Group Coaching Through Subscription toMy Substack Newsletter, The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little and Joanne Sharkey, High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little, This site requires JavaScript to run correctly. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. All the bodybuilders who trained under Jones watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. For achieving failure, you can also . The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. had even less exercises. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Less volume in reps and sets and more effort. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. In the late 80's to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. ANALYSIS: Finally, no pre-exhaust supersets for biceps. Vitamin E believe it or not overtraining. The Mike Mentzer Story. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. I don't know what my exact body fat percentage was when I started with Mike's training. I mean it just seems futile why put in so much time, Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Legs are given a. little more reps than the upper body. All exercises are to be trained for one set only and to failure. I hope that anyone reading this article does not take is seriously. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. Met-rx meal replacement drink Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Whey protein figured that this is like anything else in the world, you just model what the majority of In the Lyon and Grenoble metropolitan areas, and the Haute-Savoie department, INRAE units contribute to research activities at the Lyon-Saint-Etienne, Grenoble-Alpes, and Savoie Mont Blanc . I wouldn't believe it or I didn't want to believe it. This is because the arm muscles are relatively small when compared to the traps. You would think it would only be half, but apparently, after a certain point, in terms of volume of training, the exhaustive effects grow geometrically as opposed to arithmetically. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Mentzer released two popular Heavy Duty booklets in 1980, and, through his articles, seminars, and mail-order business, his philosophy was as great a sensation as he was on stages. Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. Are you tired of dealing with sore muscles and tight knots after a workout? the top bodybuilders said to do--ultra marathon routines. Now I see that was wrong. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. 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. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. With all the other demands I had in my life at that time, I was really forced to do something about it. and sets including yours truly. Copyright © 1999-2021 FitWise.com. He seldom even trained again. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. This is a Mike Mentzer Heavy Duty routine, circa 1979. because my metabolism has increased. And before they even think about anabolic steroids which came to my mind you know it's effort, money, gym membership, supplements and buying every program with nothing in return? It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. And Mentzer again ends with a compound exercise: weighted dips. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. Omega-3 Mike Mentzers Perfect Consolidated Workout Day 1. Mentzer always pushed one set to muscular failure. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral It's insane to keep doing the same thing and expect to get different results. 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. Each rep will be performed with a cadence of 4-2-4. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. Bent over dumbbell raise (5 sets, 8-10 reps) 4. and really understanding what he was saying. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Heavy Duty: Basics of Mike Mentzer Workout Routine. I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. And there were times when we skipped even two days in between workouts72 hours. Lying triceps extensions 2 x 6-8, Back On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. The greatest representative of the old guard, Arnold Schwarzenegger, won. I still trained religiously during that time period, but with less intensity. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. 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. Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. 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 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. in the gym. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. Superset for 7 years which was very minimal or miniscule to say the very least and I thought I was going to Reports varied as to the actual size of his arms. Nowadays HIT enthusiasts often perform fewer. I don't know what my exact body fat percentage was when I started with Mike's training. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? Heavy Duty books and courses continued to sell. That was the most result-producing routine that I ever used. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. . Try to grow increasingly stronger in this range. No mention of intensity in the study. He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . switch to Heavy Duty you will have much more muscle and time allowinq the The pros of this type of training are obvious more time off to allow the body to rest and recover. Less time spent in the gym, and more time spent recovering and building muscle. Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. In my opinion you can even make better results on Heavy Duty than you can using steroids, Dips 1 x 6-8 A muscle does not need to be trained more than once in a 7 day period. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. to Heavy Duty you have one less problem to rack your brain with. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. marathon weight training, before trusting the reasoning power of their mind and have full Your email address will not be published. Using 6 to 9 reps achieve full-rep failure. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. No, perhaps not, he said. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. One team of researchers tried to examine how muscle mass and strength were influenced by reducing the number of training sessions per week to one. That three-days-a-week program left me so exhausted that when I did another full-body program on Monday, I was so shot afterward that all I could do was go home and sleep for a while.. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Read the rest of my comments below! It flies against all quote un-quote Emmy Wallin is a writer for Jacked Gorilla. Training legs is painful and hard! Reps got lower, weights got bigger, sets got much harder. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. The last workout I performed was a light full body workout on July 21, 2008. like that, I figured it was just like any other aspect of life you just model them and get I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. Mike Mentzer died in 2001 at 49. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. I'm sure everyone else does. But I was severely mistaken, all this time I really was, Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. You are reading opinions only. Enter your email address to subscribe to this blog and receive notifications of new posts by email. The conclusion was that age does make a difference. Increasing the volume also increases the amount of recovery time need to make the gains needed. Beta Alanine ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. You're going to have to try something different like Heavy Duty to get different results. . But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. The main legs workout is repeated. I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine. Garlic New Cognizant jobs added daily. Look at 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! Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Other than that, I will drink them when Im pressed for time. Squats 1 x 6-8 All drug free and of all different ages. Enjoy! Then came the 1980 Mr. Olympia. just insane. Single leg Extension: 5 sets 8-10 reps. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! This is, and isn't what high intensity heavy duty training is all about. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. Q: Did Mike Mentzer ever do volume training? 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. The materials are provided "as is" and without warranties of any kind either express or implied. Also note that he does squats after the leg extension and leg press superset. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. That's the other thing--my school grades have improved because now I feel so If youre one of these people whos whole physique develops proportionally from just the basic 4 or 5 compounds, then by all means, dont waste your time with the isolation stuff. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. that this is exactly how much time it takes for the body to recover from high intensity training Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. I Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. sets and days. Standing dumbbell shrug (5 sets, 8-10 reps), 5. That brought his bodyweight up again, but only slightly. While you Of course, I realize hes inquiring about muscle mass, not simply weight gain. Training Legs to failure presents it problems! The body needs time to recover as a whole, not just the specific bodypart that was trained. Standing Calf Raise 2 sets x 68 reps. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique.
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