. 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. 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 think this test was another way to further Mikes training programs in favor of the more is better camp. By age 15 he weighed 165 pounds and could bench press 370 pounds. Barbell upright row (5 sets, 6-8 reps). The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. and really understanding what he was saying. 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. Train with less intensity and you will need more volume. One set may gas you out. A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. 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. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. 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.. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Triceps start with another pre-exhaust superset. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Emmy Wallin is a writer for Jacked Gorilla. He would eat 4 different food groups to each serving he ate. Youtube is a great place to start and also check out John Littles youtube channel. Standing Calf Raise 2 sets x 68 reps. Ali: All I can say is before you waste any more time, money, etc. I don't know what my exact body fat Each workout is followed by 4-7 days . Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. 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. This is a Mike Mentzer Heavy Duty routine, circa 1979. 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. Then I might finish off with two sets of lying triceps extensions. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Lying triceps extensions 2 x 6-8, Back For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral . 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. 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. Failure wasnt enough for Mentzers Heavy Duty system. They can also be produced synthetically or Home Gym Essentials: How to Create a Home Gym, Foam Rollers: Learn The Benefits and Risks, Why Grip Strength is Important to Your Health, Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. Lying Triceps Extension 2 sets x 68 reps. You dont have to get crazy. At the very least not only all the results you get using (For those that arent aware this is a classic sign of overtraining. Kelp By age 15, his . Thats why he advocated only one day per week. with strength increases so will muscle size. Nowadays HIT enthusiasts often perform fewer. , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. 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! using the wrong training systems. Seated machine press (5 sets, 6-8 reps). After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. The Mike Mentzer Story. stress. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Besides, Mike explained, its very difficult to accurately assess your genetic potential. The greatest representative of the old guard, Arnold Schwarzenegger, won. were just like me--miniscule results. In some cases, thats true. New Cognizant jobs added daily. It was just too much all at once. 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. You have to recover before you can grow, Mike continued, So, we figured, why work out again? For this purpose, 70 healthy adults were divided into two groups according to their age. that this is exactly how much time it takes for the body to recover from high intensity training just insane. All rights Reserved. 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. ALLWhat about your second workout of the week? I inquired. Superset Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. Nautilus pullovers 2 x 6-8 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. 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. scientific approach. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. Doing a Mike Mentzer heavy duty program All exercises have two light warm up sets Train every 5 days Workout 1: 1 X Deadlift 1 X Standing shoulder press 1 X Calf raises . ANALYSIS: Another pre-exhaust superset: laterals before presses. 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. 1. 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 Mikes future career. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! I'm sure everyone else does. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. Concentration curls 2 x 6-8. Incline barbell bench press (5 sets, 6-8 reps). Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. Vitamin E It was so that his nervous system could repair itself. 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. 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). The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. The study was suppose to be training one day a week not 3. Bent-over barbell rows 2 x 6-8, Traps It wasnt the long-term recovery that was required. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. He seldom even trained again. In my opinion you can even make better results on Heavy Duty than you can using steroids, It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. 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. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. 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. marathon weight training, before trusting the reasoning power of their mind and have full Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Whether or not the body fat calculation is accurate, at least Im getting consistent readings and have a point of reference by which I can monitor my progress. More like 5 or more if you really want to be at your strongest. Heavy Duty: Basics of Mike Mentzer Workout Routine. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Do Your Hormones Affect Weight Gain and Loss. All I know is my waist size has gone down After that I would do one set of squats to positive failure, usually in the neighborhood of 400 to 500 pounds, and then proceed on to leg curls for two sets. Back. Barbell forearm curl (5 sets, 10 reps). training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Train with more intensity and you will need less volume. "hardgainer" that was the label I gave myself. All rights Reserved. Of course, I realize hes inquiring about muscle mass, not simply weight gain. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Having recently done the program, I decided I would share my 2 cents. Standing calf raises (5 sets, 10-15 reps). 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. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. 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. successful and very intelligent people have been duped to workout multiple days Less time spent in the gym, and more time spent recovering and building muscle. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. 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. This is, and isn't what high intensity heavy duty training is all about. the top bodybuilders said to do--ultra marathon routines. 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. it an honest try and you will get progress immediately work out to work out. With all the other demands I had in my life at that time, I was really forced to do something about it. 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. Other than that, I will drink them when Im pressed for time. I will do three progressive warm-up sets before each working set, which must be taken to failure. Copyright © 2001-2020 BodybuildingFanatic.com. 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. in the gym. Mike Mentzer Consolidation Routine: 2 Month results! She is the face behind the workout routine articles here on Jacked Gorilla. Height: 60 Dips 1 x 6-8 The Role of Genetics 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. 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.
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