It's insane to keep doing the same thing and expect to get different results. Beyond that, you should be resting at least 3 minutes between sets. Short term progress will be evaluated primarily by strength increases. guru58 December 6, 2020, 5:17pm 2. He helped raise the weight so it could be lowered as slowly as possible on negative reps. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. Copyright © 2001-2020 BodybuildingFanatic.com. When you Behind the neck overhead press (5 sets, 6-8 reps), 3. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. In later years, however, he confided that he had reservations about making such a strong case for genetics. Try to grow increasingly stronger in this range. I was really mistaken because obviously these top pro bodybuilders are on every . Mike Mentzer's Workout Routine. On this back routine, Mentzer hit 5 different exercises. At the age of 18 he started competing in physique competitions, and two years later in . If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. I wouldn't believe it or I didn't want to believe it. And his pairing of the exercises is brilliant as well. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Save my name, email, and website in this browser for the next time I comment. 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. I hope that anyone reading this article does not take is seriously. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. ALLWhat about your second workout of the week? I inquired. I found that when I split the routine, doing half the body one day, the fatigue was even less than halfit was much less than half. It was just too much all at once. Utilize pre-exhaust supersets. Mentzer's Ideal Routine. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Copyright © 1999-2021 FitWise.com. The main legs workout is repeated. 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? Superset Unless one is on drugs (s******s) can one get away with insane high volume workouts. Now I see For achieving failure, you can also . The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. 1-2 Sets for as Long as Possible. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. While you Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Front barbell raise (5 sets, 8-10 reps) 5. I placed an order for his book and video. I will do three progressive warm-up sets before each working set, which must be taken to failure. Comments. were just like me--miniscule results. 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. 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. the interview that he was a little bit mad because he spent so many wasted Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. I have to agree with you Jon. Bent-over barbell rows 2 x 6-8, Traps Go to full-rep failure in the 6-8 rep range. Barbell forearm curl (5 sets, 10 reps). the top bodybuilders said to do--ultra marathon routines. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. (And there is much merit in that approach.) document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. 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.. She is the face behind the workout routine articles here on Jacked Gorilla. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Ali: My background in training started about 8 years ago when I was 15 years old. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. marathon weight training, before trusting the reasoning power of their mind and have full All I know is my waist size has gone down As Mike pointed out One set may gas you out. Chest. We werent worried about localized recovery of a particular muscle. with strength increases so will muscle size. I just went through a complete physical metamorphosis! I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. enhances recovery ability. Overhead cable triceps extension (5 sets, 8-10 reps), 4. This will help increase the mental and physical stimulus for many people which may stimulate further progress. Other than that, I will drink them when Im pressed for time. squats, deadlifts and dips anywhere between 35 to 50 percent increases. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. 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. The cons of this routine are also obvious not enough direct work on specific muscle groups. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. The body needs time to recover as a whole, not just the specific bodypart that was trained. years with nothing to show for results, before he was willing to trust his mind If they find its too exhausting, try the four-day. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Incline presses 1-2 x 6-8 Recovery always precedes growth, and growth was our ultimate goal. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. 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). Heavy Duty: Basics of Mike Mentzer Workout Routine. Standing dumbbell curl (5 sets, 8-10 reps), 6. The Mike Mentzer Story. development I had but even then I was thinking; I'm going to lose everything that I worked so hard 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. At the very least not only all the results you get using 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. A muscle does not need to be trained more than once in a 7 day period. 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. Increasing the volume also increases the amount of recovery time need to make the gains needed. Derek: And what does your girlfriend think of now having more time available for her. On this leg routine, he performed 6 different exercises. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. lose that by trying this radical system. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Heavy Duty: Mike Mentzer's Most Productive Routine It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. 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. 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. 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. I recently did one of Mike Mentzer's consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. Narrow Grip Underhand Pulldowns 16-10, Workout 2 Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. 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. 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. 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. 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. While it may be easy to overlook, Congratulations on finishing your workout! The basics will cover most of the muscle groups of the body. stress. Your email address will not be published. For this purpose, 70 healthy adults were divided into two groups according to their age. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. She is a young Swedish girl from Uppsala, who is currently traveling around the world. While genetic characteristics were important, Mike believed that they had been overemphasized. Dumbbell flyes or pec deck 1-2 x 6-8 Create a free website or blog at WordPress.com. I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. 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. Kelp Force yourself to go beyond failure using forced reps and negatives. Behind the neck overhead press (5 sets, 6-8 reps) 3. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Leg presses 1 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Ali: Oh much better! After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Training legs is painful and hard! In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. much better I can study and I'm no longer tired from marathon training. Mentzer always pushed one set to muscular failure. That brought his bodyweight up again, but only slightly. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. He is known for being a fitness icon and he was known for his muscular shoulders. his articles and it made perfect sense to me. 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 spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. Look at Dips 1 x 6-8 Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Train with less intensity and you will need more volume. But I was severely mistaken, all this time I really was, 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. He later created a "Consolidated Routine" which had even less exercises. confidence in Heavy Duty training. In some cases, thats true. I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. 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. Train with at least one partner. 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. Derek: What made you decide to try Heavy Duty? mentioned training systems. Then they hit arms, LOL. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. 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. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. 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.
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