That would be it.. enhances recovery ability. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. 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 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. Pushdowns 1 x 6-8 using the wrong training systems. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. 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. Derek: How about your friends, what has been their reaction? At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. The minimalist workouts also provide benefits in that more focus, concentration and energy can be put into the exercises since the body won't deeply use them up in just a couple of sets. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. I just Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. 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. Kelp From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. 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. 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. Intensity is the real factor. Is there anything you would like to add. 1. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Why would I train more and deplete my recovery resources even more?? 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). Chest. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. The main legs workout is repeated. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. We had to recover first. 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. 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. Therefore, when answering a question like this, you should have some experience actually doing the program in question. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. 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. Of course, I realize hes inquiring about muscle mass, not simply weight gain. It was just too much all at once. Beyond that, you should be resting at least 3 minutes between sets. Heavy Duty books and courses continued to sell. I have definitely been mistaken all along. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. I don't know what my exact body fat 1 set with a heavy weight followed immediately by incline press. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Copyright © 1999-2021 FitWise.com. 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.. At the age of 18 he started competing in physique competitions, and two years later in . Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Save my name, email, and website in this browser for the next time I comment. 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). Leg presses 1 x 6-8 I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. Mike Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. were just like me--miniscule results. Lying Triceps Extension 2 sets x 68 reps. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Mike Mentzer's Workout Routine. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give 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. Your email address will not be published. He seldom even trained again. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. I mean obviously I already have time constraints as it is. Barbell upright row (5 sets, 6-8 reps). 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. utilized short high intensity training. Alpha Lipoic Acid 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. for school. I was just Behind the neck overhead press (5 sets, 6-8 reps) 3. Enjoy! Here is a "classic" Mike Mentzer HIT routine from his early training. Incline barbell bench press (5 sets, 6-8 reps). Mike Mentzers Perfect Consolidated Workout Day 1. conventional wisdom that you're taught, you know you have to work out and got to be constantly No, he said, it was the immediate response, the immediate fatigue. 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. I placed an order for his book and video. 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. Disclaimer: This website is an educational service that provides general health information. I knew that hed been all over the board in terms of sets and reps throughout his early career, starting out with a whole-body workout performed three days per week, on which he gained no less than 70 pounds over three years, bringing his bodyweight up from 95 pounds at age 12 to 165 pounds at 15. (For those that arent aware this is a classic sign of overtraining. Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. 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. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. Walking dumbbell lunge (5 sets, 8-10 reps), 6. Here is a classic Mike Mentzer HIT routine from his early training. Comments. You Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Id follow that up with one or two sets of dips. 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. Copyright © 2001-2020 BodybuildingFanatic.com. "hardgainer" that was the label I gave myself. I recently did one of Mike Mentzers 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. It's Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Now, Im not saying that most people should be doing high volume training, either. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. 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. his articles and it made perfect sense to me. 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. 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. Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks When you training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, lose that by trying this radical system. Height: 60 However, he is no longer available, and most people have to make do on their own. Ali: I really had nothing to show for my results, I basically looked the same. 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. I found him to be honest, intelligent and articulate. Beta Alanine Mike Mentzer Consolidation Routine - Pros and Cons - Bodybuilding Fanatic Mike Mentzer Workout: Complete Guide - The Barbell Nautilus pullovers 2 x 6-8 INRAE center Clermont-Auvergne-Rhne-Alpes I know Mentzer said the whole protein supplement thing is a racket and that its unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. Mike Mentzer's High Intensity Weight Training - MotleyHealth 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? Workout B) Regular Barbell Deadlift 5-8 reps. Definitely afraid, and even.. this is a fear even the very little muscular Create a free website or blog at WordPress.com. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Read the rest of my comments below! Sainte-Marie pit, La Motte-d'Aveillans, Grenoble, Isre, Auvergne-Rhne Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. 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. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to Barbell forearm curl (5 sets, 10 reps). We werent worried about localized recovery of a particular muscle. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. At that point, where the weight is stuck and wont budge, I will fight to complete the rep for a period of 15 seconds then rack the weight. On this leg routine, he performed 6 different exercises. I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. mentioned training systems. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? believe it or not overtraining. . Mentzer came from a well-educated home. I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous days workout. She is the face behind the workout routine articles here on Jacked Gorilla. Mentzer's Ideal Routine | Kevin's H.I.T. Blog with strength increases so will muscle size. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Train with at least one partner. Most everybody seems to be training multiple Omega-3 This is a Mike Mentzer Heavy Duty routine, circa 1979. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Using 6 to 9 reps achieve full-rep failure. 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. Machine Pullover or Dumbbell and Cable Pullovers Together. 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. 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. Emmy Wallin is a writer for Jacked Gorilla. Well, Mike replied, it was back in 1979. You're going to have to try something different like Heavy Duty to get different results. Dips 2 x 6-8, Triceps It was so that his nervous system could repair itself. I will post the results of my first workout when Im finished. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Mike Mentzer's Perfect Consolidated Workout - Day 1 Finally, there is the research (National Strength & Conditioning Association) which shows that multiple sets are better for producing muscle gains than are single sets, which were found to be good for maintaining but not as hot for gaining. Mike Mentzer's 'Heavy Duty' Workout and Diet Plan 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). If you are not pushing yourself, then No, you will not gain. Utilize pre-exhaust supersets. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. She is a young Swedish girl from Uppsala, who is currently traveling around the world. I have to agree with you Jon. I placed an order for his book and video. that this is exactly how much time it takes for the body to recover from high intensity training 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. Other than that, I will drink them when Im pressed for time. For this purpose, 70 healthy adults were divided into two groups according to their age. I will do three progressive warm-up sets before each working set, which must be taken to failure. 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. the top bodybuilders said to do--ultra marathon routines. Dorian Yates uses this program and he was Mr. Olympia. You have to recover before you can grow, Mike continued, So, we figured, why work out again? 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. Glutamine But again, yes, I think mass gains can be acquired if you use this, or a similar routine. years with nothing to show for results, before he was willing to trust his mind Derek: What made you decide to try Heavy Duty? Vitamin C Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Mike Mentzer said of his workout routine, "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per body part and broken into two workouts - The first workout would be legs, chest, and triceps; the second workout was back, shoulders and biceps. On this back routine, Mentzer hit 5 different exercises. Mentzer's Ideal Routine. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like 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. to Heavy Duty you have one less problem to rack your brain with. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. 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. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach.
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