And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. IM, You must be logged in to post a comment 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. I don't know what my exact body fat percentage was when I started with Mike's training. Ali: My background in training started about 8 years ago when I was 15 years old. Superset While you The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. 2. 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 . Mike smiled, knowing that it was the question all aspiring bodybuilders wanted the answer to and, indeed, the very question he himself had posed to his idols, like the great Bill Pearl, when he was starting out in bodybuilding. I'm sure everyone else does. Q&A: Is A Consolidation Workout Enough To Maximize Muscular Potential? Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. 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. Thats why he advocated only one day per week. The basics will cover most of the muscle groups of the body. Your email address will not be published. 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. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Training Legs to failure presents it problems! Using 6 to 9 reps achieve full-rep failure. Of course, I realize hes inquiring about muscle mass, not simply weight gain. Mentzer's Ideal Routine | Kevin's H.I.T. Blog training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Maybe they are afraid, have some fear or are skeptical even though they see I placed an order for his book and video. No, perhaps not, he said. Well I can't say he's the only one, many very I also intentionally cut down bodyweight a bit the last 2 years and focused more on getting healthy (hip function, mobility, flexibility, muscular balance, becoming pain-free, etc). 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. I just went through a complete physical metamorphosis! And his pairing of the exercises is brilliant as well. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Reports varied as to the actual size of his arms. The cons of this routine are also obvious not enough direct work on specific muscle groups. On this arm routine, Mentzers would hit a total of 7 different exercises. Then I might finish off with two sets of lying triceps extensions. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. While it may be easy to overlook, Congratulations on finishing your workout! He is known for being a fitness icon and he was known for his muscular shoulders. Dumbbell flyes or pec deck 1-2 x 6-8 Odds are, most of us dont fall into this category. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. I found him to be honest, intelligent and articulate. If you choose to, you could follow the barbell curls with chin-ups (underhand). 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. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. enhances recovery ability. I placed an order for his book and video. The Role of Genetics 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. 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 . However, he is no longer available, and most people have to make do on their own. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? This is precisely the reason we have such an obesity problem in this world. 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. 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.. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. All drug free and of all different ages. and sets including yours truly. Barbell upright row (5 sets, 6-8 reps). Heavy Duty, indeed. As per usual, though, goals dictate the effectiveness of a program. Triceps start with another pre-exhaust superset. Toe presses 1 x 6-8, Chest But I was severely mistaken, all this time I really was, The Mike Mentzer Evolution? - Ellington Darden HIT Coaching - COMMUNITY Mike Mentzers Heavy Duty training system was a revolution. Doing a Mike Mentzer heavy duty program - Bodybuilding.com Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. The greatest representative of the old guard, Arnold Schwarzenegger, won. Ali: Oh much better! Derek: How about your friends, what has been their reaction? I think this test was another way to further Mikes training programs in favor of the more is better camp. It is physical and biologically impossible! Less time spent in the gym, and more time spent recovering and building muscle. You have nothing to lose and everything to gain, I thought I was your typical It's Leg curls 2 x 6-8 Mike, however, broke with Jones program as a result of personal experience. Lying triceps extensions 2 x 6-8, Back All I know is my waist size has gone down 2 . For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. Q: Did Mike Mentzer ever do volume training? Dam, it took 16 weeks for you to figure that one out. ), there's a routine called The Consolidation Routine, which consists of the following: Workout A One set Squats One set Close-grip, Palms-Up Pulldowns rest 5-7 days Workout B One set Regular Deadlifts One set Dips rest 5-7 days Derek: What made you decide to try Heavy Duty? Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like 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. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Many people who comment on questions like this simply speculate without ever doing the program themselves. Also note that he does squats after the leg extension and leg press superset. 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). The workouts will be conducted once every seven days, starting today. 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. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Ali: My girlfriend loves it, she can't get over it because basically 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. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. development I had but even then I was thinking; I'm going to lose everything that I worked so hard were in before you switched over to Heavy Duty. That's the other thing--my school grades have improved because now I feel so 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.. I was really mistaken because obviously these top pro bodybuilders are on every Are you tired of dealing with sore muscles and tight knots after a workout? Your email address will not be published. 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. Mike Mentzer died in 2001 at 49. Whey protein He saw right away it led to overtraining for the majority. 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. the interview that he was a little bit mad because he spent so many wasted Mike Mentzer Consolidation Routine: 2 Month results! - YouTube The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Try to grow increasingly stronger in this range. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to I can gain mass doing nothing at all if I just eat more calories than I burn. 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. that's the mentality. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. Close-Grip Underhand Pulldown 2 sets x 68 reps. guru58 December 6, 2020, 5:17pm 2. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. For this purpose, 70 healthy adults were divided into two groups according to their age. The main legs workout is repeated. 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. were trying all these other programs? The last workout I performed was a light full body workout on July 21, 2008. Ali: My reaction was no way, no way this can work. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. In my opinion you can even make better results on Heavy Duty than you can using steroids, The formula is: brief training, intense training, infrequent training, he said. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! Mike Mentzer Training Routine - NECKBERG Mike Mentzer advocated a heavier form of HIT. switch to Heavy Duty you will have much more muscle and time allowinq the I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. . Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. freedom to become a more productive individual and enrich all areas of life. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Mike Mentzers workouts are perfect for any age. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Glucosamine/Condroitin Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine Dumbbell side lateral raise (5 sets, 8-10 reps), 2. Legs are given a. little more reps than the upper body. Vitamin E In later years, however, he confided that he had reservations about making such a strong case for genetics. 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. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. And there were times when we skipped even two days in between workouts72 hours. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Comments. Copyright © 1999-2021 FitWise.com. He seldom even trained again. Standing calf raises (5 sets, 10-15 reps). That would be it.. Walking dumbbell lunge (5 sets, 8-10 reps), 6. Overhead cable triceps extension (5 sets, 8-10 reps), 4. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. Mike Mentzer Workout: Complete Guide - The Barbell I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. By age 15 he weighed 165 pounds and could bench press 370 pounds. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. The conclusion was that age does make a difference. Height: 60 Squats 18-15 By age 15, his . Most everybody seems to be training multiple amazing and again I'm not doing any aerobic activity, I have much more time for her and Mike Mentzer's Consolidated Routine. Here is Mike Mentzer's shoulder routine: 1. Huge Whey - Whey Protein Powder (30 Servings). Creatine 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. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. 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. 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. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. Dips 16-10. Please consult your physician for personalized medical advice, diagnosis, or treatment. 1. Behind the neck overhead press (5 sets, 6-8 reps), 3. Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! 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. the results. 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. and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who a try. 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 asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. 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. Enjoy! Another point I would like to make is muscle size and strength are inter related meaning a muscle can not increase in size with out an increase in strength and an increase in strength can not occur unless the weight used is increased. figured that this is like anything else in the world, you just model what the majority of This will help increase the mental and physical stimulus for many people which may stimulate further progress. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. Observe how this differs from the "typical" chest routine you'll see in most gyms. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Having recently done the program, I decided I would share my 2 cents. had even less exercises. 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.
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