He is known for being a fitness icon and he was known for his muscular shoulders. successful and very intelligent people have been duped to workout multiple days Chest. Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. This is precisely the reason we have such an obesity problem in this world. 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 materials are provided "as is" and without warranties of any kind either express or implied. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. were trying all these other programs? Over two decades after his passing, Mike Mentzers workout system lives on. 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.. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give We earn a commission if you click this link and make a purchase at no additional cost to you. years with nothing to show for results, before he was willing to trust his mind Dam, it took 16 weeks for you to figure that one out. 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. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to 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. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. One set may gas you out. 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. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. Nautilus laterals 2 x 6-8 He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. 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. Leg curls 2 x 6-8 Ali: I really had nothing to show for my results, I basically looked the same. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. 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. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Dumbbell flyes or pec deck 1-2 x 6-8 Bent-over barbell rows 2 x 6-8, Traps Your email address will not be published. Toe presses 1 x 6-8, Chest Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. come close to the results I have achieved. Observe how this differs from the "typical" chest routine you'll see in most gyms. Vitamin C But Heavy Duty endured. It's insane to keep doing the same thing and expect to get different results. couldn't tell the difference between me and someone who did not lift weights. 1. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. (For those that arent aware this is a classic sign of overtraining. I placed an order for his book and video. Here is Mike Mentzer's shoulder routine: 1. On this leg routine, he performed 6 different exercises. And before they even think about anabolic steroids which came to my mind you know it's 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. Disclaimer: This website is an educational service that provides general health information. Derek: How about your friends, what has been their reaction? the results I and others have achieved and I have no doubt that it works. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Now, Im not saying that most people should be doing high volume training, either. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. Ali: My reaction was no way, no way this can work. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. 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 mean it just seems futile why put in so much time, You dont have to get crazy. Youtube is a great place to start and also check out John Littles youtube channel. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. 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. Other than that, I will drink them when Im pressed for time. The volume in the consolidated workout is extremely low. Cable triceps pushdown (5 sets, 8-10 reps), 3. Like 20 sets per body part stuff On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Beyond that, you should be resting at least 3 minutes between sets. 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. . Alpha Lipoic Acid The last workout I performed was a light full body workout on July 21, 2008. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. (And there is much merit in that approach.) All I know is my waist size has gone down But they look well over 20 inches! I exclaimed. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Nautilus pullovers 2 x 6-8 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 . 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. I know quite a few people who told me they've used steroids and none of them have even . At the very least not only all the results you get using After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Huge Whey - Whey Protein Powder (30 Servings). Now I see that was wrong. 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! squats, deadlifts and dips anywhere between 35 to 50 percent increases. Having recently done the program, I decided I would share my 2 cents. The materials are provided "as is" and without warranties of any kind either express or implied. Yes Robert you are right on the money. Good point. lose that by trying this radical system. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. Well, Mike replied, it was back in 1979. 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. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Ali: Oh much better! Muscles will not shrink unless their is a loss of strength so your statement that the trainees in the 65 to 70 age group lost strength but not mass again makes no sense. Dumbbell flyes or double cable crossover super setted with. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. figured that this is like anything else in the world, you just model what the majority of Well I can't say he's the only one, many very I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. the interview that he was a little bit mad because he spent so many wasted 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. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Mike Mentzer Consolidation Routine: 2 Month results! Recovery always precedes growth, and growth was our ultimate goal. Narrow Grip Underhand Pulldowns 16-10, Workout 2 More like 5 or more if you really want to be at your strongest. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Books of interest: heavy duty. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. Single leg hamstring curls (5 sets, 8-10 reps), 5. But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Legs are given a little more reps than the upper body. In that case were just not following Mentzers program. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. The solution is beautifully presented in Mike's writings on Heavy Duty. It's 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. Remember, when Mentzer did a curl, it was not just the external resistance of the weight he was lifting, that caused the tension, but in addition, he was also isometrically tensing the muscle from inside the bicep, adding to the external resistance of the weight. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. Heavy Duty: Basics of Mike Mentzer Workout Routine. Dont forget to share this article with your friends and family. Good luck. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. 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. 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. 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. As we age we should be training less but not more. 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. Q: Did Mike Mentzer ever do volume training? And whatever style of training you choose, make sure its one that you enjoy! You have nothing to lose and everything to gain, I thought I was your typical He later created a "Consolidated Routine" which had even less exercises. This site uses Akismet to reduce spam. 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. switch to Heavy Duty you will have much more muscle and time allowinq the stress. were in before you switched over to Heavy Duty. The workouts will be conducted once every seven days, starting today. Save my name, email, and website in this browser for the next time I comment. Rear-delt rows 2 x 6-8, Biceps Triceps start with another pre-exhaust superset. Met-rx meal replacement drink Flat barbell bench press (5 sets, 6-8 reps), 5. Bent over dumbbell raise (5 sets, 8-10 reps), 4. that's the mentality. Increasing the volume also increases the amount of recovery time need to make the gains needed. Go to full-rep failure in the 6-8 rep range. But I was severely mistaken, all this time I really was, For instance, some muscles only obtain secondary stimulation, if that. Login. Single leg Extension: 5 sets 8-10 reps. Copyright © 2001-2020 BodybuildingFanatic.com. That's the other thing--my school grades have improved because now I feel so In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. However my strength hasn't increased in my . In later years, however, he confided that he had reservations about making such a strong case for genetics. Beta Alanine Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. I found him to be honest, intelligent and articulate. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. Assist each other in going beyond failure. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. The gym opens in 45 minutes. 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. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories You havent mentioned Intensity. Superset Then they hit arms, LOL. "hardgainer" that was the label I gave myself. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. 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. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Thats why he advocated only one day per week. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. Moving on to triceps, Id limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. Gosh, how stupid can one be. Was there anything else you did differently with this routine? I asked eagerly. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. go out and sometimes I'll now be bigger than the bouncer. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). 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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. I don't know what my exact body fat percentage was when I started with Mike's training. Back. Leg extensions 1 x 6-8 A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. These people are not the norm, though. the results. As per usual, though, goals dictate the effectiveness of a program. 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. Getting back to your question yeah, I heard about it 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. No, perhaps not, he said. 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. Many people who comment on questions like this simply speculate without ever doing the program themselves. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). You can train long or hard but you cant do both. The cons of this routine are also obvious not enough direct work on specific muscle groups. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. Concentration curls 2 x 6-8. 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 mean obviously I already have time constraints as it is. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. I have definitely been mistaken all along. 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. with strength increases so will muscle size. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Mike Mentzer began bodybuilding when he was 12 years old. 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. Creatine In my opinion you can even make better results on Heavy Duty than you can using steroids, amazing and again I'm not doing any aerobic activity, I have much more time for her and Failure wasnt enough for Mentzers Heavy Duty system. 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? Deadlifts 15-8 After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. 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. Bent over dumbbell raise (5 sets, 8-10 reps) 4. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. We knew that recovery was important in terms of overall, or systemic, recovery. 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. Less volume in reps and sets and more effort. This is a Mike Mentzer Heavy Duty routine, circa 1979. believe it or not overtraining. 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. Here is a classic Mike Mentzer HIT routine from his early training. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. ANALYSIS: Finally, no pre-exhaust supersets for biceps. 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. marathon weight training, before trusting the reasoning power of their mind and have full It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Learn how your comment data is processed. using the wrong training systems. Mike Mentzer had one of the sharpest minds in the muscle game. Mike Mentzer advocated a heavier form of HIT. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Lying triceps extensions 2 x 6-8, Back I Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Close-Grip Underhand Pulldown 2 sets x 68 reps. I hope that anyone reading this article does not take is seriously. 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. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Barbell upright row (5 sets, 6-8 reps). bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program 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. nba mock draft 2022 tankathon, andrew mccullough obituary, notion copy table column,

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