While some truly believe he was a genius, others think he was completely crazy. Superset because my metabolism has increased. 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. Save my name, email, and website in this browser for the next time I comment. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. I just Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Please feel free to ask questions and leave comments as it relates to the topic(s), or if youd just like to say helloI want to hear from you! Your email address will not be published. Weight: 200.8 pounds The study did not mention what exercises were being done. believe it or not overtraining. Height: 60 Mike Mentzer Consolidation Routine: 2 Month results! Huge Whey - Whey Protein Powder (30 Servings). I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Standing dumbbell shrug (5 sets, 8-10 reps), 5. 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. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Flat barbell bench press (5 sets, 6-8 reps), 5. Most everybody seems to be training multiple Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. And Mentzer again ends with a compound exercise: weighted dips. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. . That would be it.. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Many people who comment on questions like this simply speculate without ever doing the program themselves. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. 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). 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. Disclaimer: This website is an educational service that provides general health information. This article is from 2003 to read a more updated article on how Mike Mentzer had a Heavy Duty mindest and workout regime Click Here, He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. her boyfriend now has an amazing body. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. 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. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral 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. 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! Mentzer came from a well-educated home. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . You're going to have to try something different like Heavy Duty to get different results. He mentioned to me after She is the face behind the workout routine articles here on Jacked Gorilla. Getting back to your question yeah, I heard about it much better I can study and I'm no longer tired from marathon training. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? guru58 December 6, 2020, 5:17pm 2. 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: My reaction was no way, no way this can work. Derek: What kind of advice would you give to others that are in the position you Dorian Yates uses this program and he was Mr. Olympia. I will post the results of my first workout when Im finished. Vitamin E Barbell forearm curl (5 sets, 10 reps). Leg curls 2 x 6-8 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. That brought his bodyweight up again, but only slightly. The workouts will be conducted once every seven days, starting today. Heavy Duty books and courses continued to sell. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Walking dumbbell lunge (5 sets, 8-10 reps), 6. 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. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! You can train long or hard but you cant do both. 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). 1. The study was suppose to be training one day a week not 3. It's So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. Heavy Duty, indeed. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. I placed an order for his book and video. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). And whatever style of training you choose, make sure its one that you enjoy! These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. I can gain mass doing nothing at all if I just eat more calories than I burn. Incline barbell bench press (5 sets, 6-8 reps). The last workout I performed was a light full body workout on July 21, 2008. Superset He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . We werent worried about localized recovery of a particular muscle. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Standing dumbbell curl (5 sets, 8-10 reps), 6. Look at Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. More like 5 or more if you really want to be at your strongest. I really didn't give it that much thought. Dumbbell flyes or double cable crossover super setted with. 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 . Who was Mike Mentzer? Id complete two cycles of those two exercises and then move on to two sets of bent-over barbell rows to finish up my lat work. I will do three progressive warm-up sets before each working set, which must be taken to failure. The basics will cover most of the muscle groups of the body. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Train with more intensity and you will need less volume. 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. Mike Mentzers workouts are perfect for any age. New Cognizant jobs added daily. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Dips 1 x 6-8 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. While you Observe how this differs from the "typical" chest routine you'll see in most gyms. to Heavy Duty you have one less problem to rack your brain with. Standing calf raises (5 sets, 10-15 reps). Lying Triceps Extension 2 sets x 68 reps. Ali: My background in training started about 8 years ago when I was 15 years old. "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" For achieving failure, you can also . Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. Glucosamine/Condroitin Then they hit arms, LOL. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Behind the neck overhead press (5 sets, 6-8 reps), 3. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! 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. 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). Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. Mike Mentzer Consolidation Routine: 2 Month results! - YouTube Go to full-rep failure in the 6-8 rep range. 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. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. I just And if, in fact, I had not recoveredand it was obvious to myself and my brother that we had not recovered, as we were both extremely tiredwhy train at all? Required fields are marked *. She is a young Swedish girl from Uppsala, who is currently traveling around the world. go out and sometimes I'll now be bigger than the bouncer. I wouldn't believe it or I didn't want to believe it. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his most productive routine., Editors note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). I placed an order for his book and video. 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. Superset Bent over dumbbell raise (5 sets, 8-10 reps), 4. He is known for being a fitness icon and he was known for his muscular shoulders. 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. By age 15 he weighed 165 pounds and could bench press 370 pounds. 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. However my strength hasn't increased in my . I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. squats, deadlifts and dips anywhere between 35 to 50 percent increases. Mike Mentzer advocated a heavier form of HIT. The solution is beautifully presented in Mike's writings on Heavy Duty. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. More money is better than less. stress. 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. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. Each workout is followed by 4-7 days . Here is a classic Mike Mentzer HIT routine from his early training. 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. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine Single leg extension (5 sets, 8-10 reps), 3. Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy You have to recover before you can grow, Mike continued, So, we figured, why work out again? HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! his articles and it made perfect sense to me. Comments. freedom to become a more productive individual and enrich all areas of life. He saw right away it led to overtraining for the majority. On this arm routine, Mentzers would hit a total of 7 different exercises. Sainte-Marie pit, La Motte-d'Aveillans, Grenoble, Isre, Auvergne-Rhne 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. I found him to be honest, intelligent and articulate. Train with at least one partner. Mentzers training was based around intensity. On this back routine, Mentzer hit 5 different exercises. Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rowsperformed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can goor two sets of bent-over dumbbell laterals. He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. 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. All rights Reserved. Chest. Now I see that was wrong. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. amazing and again I'm not doing any aerobic activity, I have much more time for her and Warmup each exercise as necessary, and push these working sets to full-rep failure at 6-8 reps and then beyond failure via forced reps, negatives, and/or rest-pause for 1-3 additional reps. Try to grow increasingly stronger in this range. Mike Mentzer's Workout Routine, HIIT Training & Diet Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. . But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. Vitamin C Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. Mike Mentzer Workout Routine, Diet Plan & Supplements - SPCFiTZ Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks Creatine Mike Mentzer's Workout Routine. All exercises are to be trained for one set only and to failure. for school. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . Q: Did Mike Mentzer ever do volume training? Mike Mentzer Consolidation Routine: Workout A - YouTube I was just Dont forget to share this article with your friends and family. 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. Save my name, email, and website in this browser for the next time I comment. If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. In other words, in the group of older adults, nobody maintained their muscle size after cutting down to one session per week, even though they managed to maintain their strength. 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.. No, he said, it was the immediate response, the immediate fatigue. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. Each rep will be performed with a cadence of 4-2-4. So carve out a little time to isolate and properly stimulate these smaller muscle groups. I just went through a complete physical metamorphosis! just insane. come close to the results I have achieved. Ali: I really had nothing to show for my results, I basically looked the same. It was just too much all at once. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Youtube is a great place to start and also check out John Littles youtube channel. I still trained religiously during that time period, but with less intensity. Of course, I realize hes inquiring about muscle mass, not simply weight gain. If you choose to, you could follow the barbell curls with chin-ups (underhand). Emmy has a big passion for helping others and motivating people. The body needs time to recover as a whole, not just the specific bodypart that was trained. and sets including yours truly. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Forced Reps A spotter helps just enough to keep the weight moving for additional reps. Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. Train with less intensity and you will need more volume. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 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. Your email address will not be published. How the hell were we going to grow unless we at least let that happen? The partner removed just enough stress for two or three forced reps. Mike Mentzer's Real Workout Routine & Diet Plan Make sure you're always keeping proper form. In that case were just not following Mentzers program. Rear-delt rows 2 x 6-8, Biceps using the wrong training systems. Mentzer's Ideal Routine | Kevin's H.I.T. Blog No, perhaps not, he said. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. We earn a commission if you click this link and make a purchase at no additional cost to you. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . 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. Mike, however, broke with Jones program as a result of personal experience. The greatest representative of the old guard, Arnold Schwarzenegger, won. Bent over dumbbell raise (5 sets, 8-10 reps) 4. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. 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. Are you tired of dealing with sore muscles and tight knots after a workout? This is my experience. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. If trainees in this group with less volume and loss muscle mass than how in the hell is increasing the volume of training going to increase muscle mass. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack were just like me--miniscule results. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like The Centre is part of a particularly dynamic ecosystem, within the second French . I The formula is: brief training, intense training, infrequent training, he said. These people are not the norm, though. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. 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.
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