If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. 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. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. with strength increases so will muscle size. Observe how this differs from the "typical" chest routine you'll see in most gyms. 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. 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. In that case were just not following Mentzers program. Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. That's the other thing--my school grades have improved because now I feel so Legs are given a little more reps than the upper body. Were the same ones being done each workout for 3 times in a week. Using 6 to 9 reps achieve full-rep failure. 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. Single leg extension (5 sets, 8-10 reps), 3. Do 1-3 warmup sets before working sets. Increasing the volume also increases the amount of recovery time need to make the gains needed. Mentzer's Ideal Routine. Go to full-rep failure in the 6-8 rep range. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. What does Mike Mentzers workout routine look like? Your email address will not be published. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, The study did not mention what exercises were being done. All exercises are to be trained for one set only and to failure. 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. Mike Mentzer's Workout Routine. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. 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. 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. Dips 2 x 6-8, Triceps 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. While some truly believe he was a genius, others think he was completely crazy. were in before you switched over to Heavy Duty. Cable triceps pushdown (5 sets, 8-10 reps), 3. I'm saying before you even look to anabolic steroids or to the Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Heavy Duty continues to impact weight-training over four decades later. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). It wasnt the long-term recovery that was required. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. He is known for being a fitness icon and he was known for his muscular shoulders. the results. Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. Triceps start with another pre-exhaust superset. Huge Whey - Whey Protein Powder (30 Servings). Well, Mike replied, it was back in 1979. the results I and others have achieved and I have no doubt that it works. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like Getting back to your question yeah, I heard about it The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. switch to Heavy Duty you will have much more muscle and time allowinq the I mean it just seems futile why put in so much time, He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. Ali: I had heard about it in passing I had read some books referring to Arthur Jones The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. I still trained religiously during that time period, but with less intensity. Close-Grip Underhand Pulldown 2 sets x 68 reps. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. The materials are provided "as is" and without warranties of any kind either express or implied. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. As I age, my recovery ability lessens. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Standing calf raises (5 sets, 10-15 reps). More money is better than less. Jacked Gorilla is the middle brother of the 'Gorilla Family'. 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. Back. Extend sets beyond failure with forced reps, negatives, and rest-pause. Close-grip pulldowns 2 x 6-8 Yes Robert you are right on the money. 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). After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Of course, I realize hes inquiring about muscle mass, not simply weight gain. 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. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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. 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. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. mentioned training systems. 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. guru58 December 6, 2020, 5:17pm 2. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Lying triceps extensions 2 x 6-8, Back Whey protein 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. 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 . We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Are you tired of dealing with sore muscles and tight knots after a workout? John Little This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here Then came the 1980 Mr. Olympia. In later years, however, he confided that he had reservations about making such a strong case for genetics. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. for school. Over two decades after his passing, Mike Mentzers workout system lives on. 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. Toe presses 1 x 6-8, Chest And there were times when we skipped even two days in between workouts72 hours. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. effort, money, gym membership, supplements and buying every program with nothing in return? I can gain mass doing nothing at all if I just eat more calories than I burn. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. ALLWhat about your second workout of the week? I inquired. marathon weight training, before trusting the reasoning power of their mind and have full Dumbbell flyes or pec deck 1-2 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). 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? 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.. We knew that happened relatively quickly after a workout. Kelp 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. 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. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? Here is Mike Mentzer's shoulder routine: 1. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. Mike Mentzer advocated a heavier form of HIT. Train with more intensity and you will need less volume. 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. So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. Training Legs to failure presents it problems! The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. His popularity waned after the infamous Mr. Olympia contest in 1980, when he lost the title to Arnold Schwarzenegger and had the crowds shout Fix! at him. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. Leg curls 2 x 6-8 conventional wisdom that you're taught, you know you have to work out and got to be constantly Standing Calf Raise 2 sets x 68 reps. 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. 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. 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). You can train long or hard but you cant do both. 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. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensitysince that was required to induce maximum growth stimulation. The body needs time to recover as a whole, not just the specific bodypart that was trained. much better I can study and I'm no longer tired from marathon training. Concentration curls 2 x 6-8. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. Weight: 200.8 pounds 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. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. While you Derek: Well that pretty much covers it. Ali: All I can say is before you waste any more time, money, etc. 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. I will post the results of my first workout when Im finished. Then Id work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure. That was the most result-producing routine that I ever used. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. I just went through a complete physical metamorphosis! Like 20 sets per body part stuff If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. Barbell preacher curl (5 sets, 8-10 reps), 7. As we age we should be training less but not more. using the wrong training systems. She is the face behind the workout routine articles here on Jacked Gorilla. Pushdowns 1 x 6-8 The pros of this type of training are obvious more time off to allow the body to rest and recover. Then they hit arms, LOL. Make sure you're always keeping proper form. He later created a "Consolidated Routine" which had even less exercises. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. Incline barbell bench press (5 sets, 6-8 reps). Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. 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. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. Emmy Wallin is a writer for Jacked Gorilla. I have to agree with you Jon. For achieving failure, you can also . Standing barbell curls 1 x 6-8 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. ANALYSIS: Of course, Mentzer starts with another pre-exhaust superset, this time doing machine pullovers (which target the lats without the biceps) before underhand pulldowns (which work the lats and biceps). Dorian Yates uses this program and he was Mr. Olympia. He seldom even trained again. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . When his bodybuilding career began he would move to the between 4-7 rest in between workouts. That right there is over training. Leg extensions 1 x 6-8 Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. Ali: I really had nothing to show for my results, I basically looked the same. Learn how your comment data is processed. Superset , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Dips 1 x 6-8 Vitamin E I saw this question on the web recently followed by some interesting answers in the comments section. 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. As Mike pointed out Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. like that, I figured it was just like any other aspect of life you just model them and get Reps got lower, weights got bigger, sets got much harder. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Good luck. . 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. Therefore, when answering a question like this, you should have some experience actually doing the program in question. I'm sure everyone else does. Then I might finish off with two sets of lying triceps extensions. Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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). Deadlifts 15-8 Gosh, how stupid can one be. Did the mentzer consolidation routine before that with better results but stopped for some reason. development I had but even then I was thinking; I'm going to lose everything that I worked so hard Books of interest: heavy duty. 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. The Role of Genetics Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. 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 Mike's future career. scientific approach. Besides, Mike explained, its very difficult to accurately assess your genetic potential. At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. The volume in the consolidated workout is extremely low. Reports varied as to the actual size of his arms. Front barbell raise (5 sets, 8-10 reps), 5. That brought his bodyweight up again, but only slightly. 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. On this back routine, Mentzer hit 5 different exercises. You are reading opinions only. 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. Thats why he advocated only one day per week. Mike Mentzers Heavy Duty training system was a revolution. Save my name, email, and website in this browser for the next time I comment. come close to the results I have achieved. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Read the rest of my comments below! ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Mike Mentzer Consolidation Routine: 2 Month results! Heavy Duty books and courses continued to sell. 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? This is a Mike Mentzer Heavy Duty routine, circa 1979. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. Now, Im not saying that most people should be doing high volume training, either. Copyright © 2001-2020 BodybuildingFanatic.com. 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. The basics will cover most of the muscle groups of the body. Overhead cable triceps extension (5 sets, 8-10 reps), 4. The conclusion was that age does make a difference. The new Mr. America introduced the other teenager to Arthur Jones. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. 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.
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