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Squats 18-15 Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. The formula is: brief training, intense training, infrequent training, he said. 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. 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 . 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. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. When you look the same from year in to year out and you're putting this much time in it's 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. It flies against all quote un-quote switch to Heavy Duty you will have much more muscle and time allowinq the Parallel Bar Dip 6-10 reps. and really understanding what he was saying. 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. were trying all these other programs? like anything if you are not going to see some progress you'll do whatever it takes, Training Legs to failure presents it problems! ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Training to failure, otherwise low volume doesnt work as well. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. I placed an order for his book and video. Then came the 1980 Mr. Olympia. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. Login. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. This will help increase the mental and physical stimulus for many people which may stimulate further progress. 1-2 Sets for as Long as Possible. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Mike Mentzer Workout: Complete Guide - The Barbell I think this test was another way to further Mikes training programs in favor of the more is better camp. Make sure you're always keeping proper form. Then, they were divided into three groups for the second, de-training phase: one group completely stopped training, the second group reduced the training days from three to one but kept the same number of sets, and the third group also reduced the training days from three to one but reduced the training sets from three to one as well. 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. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. 1 Cognizant Jobs in Grenoble, Auvergne-Rhne-Alpes, France - LinkedIn Who was Mike Mentzer? enhances recovery ability. 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. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). It is physical and biologically impossible! Save my name, email, and website in this browser for the next time I comment. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. 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. Barbell forearm curl (5 sets, 10 reps). He would eat 4 different food groups to each serving he ate. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. 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. Close-grip pulldowns 2 x 6-8 Superset Ali: My reaction was no way, no way this can work. 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. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. 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. Squats 1 x 6-8 Thats why he advocated only one day per week. Train with at least one partner. As men and even women for that matter age our hormone levels drop as we age making it harder and harder to do the things we once did say in our 20s as compared to my age now which is 64. Nowadays HIT enthusiasts often perform fewer. 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. I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. We earn a commission if you click this link and make a purchase at no additional cost to you. Consolidated Training - Coach Rob Regish Nautilus pullovers 2 x 6-8 But I was severely mistaken, all this time I really was, At the very least not only all the results you get using Do 1-3 warmup sets before working sets. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Calf raises 2 x 6-8 . Mike Mentzers Heavy Duty training system was a revolution. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. 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. 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, He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. 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. This is a Mike Mentzer Heavy Duty routine, circa 1979. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. I placed an order for his book and video. Yes Robert you are right on the money. I Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. go out and sometimes I'll now be bigger than the bouncer. Mike Mentzer advocated a heavier form of HIT. Dont forget to share this article with your friends and family. Mike Mentzer's Perfect Consolidated Workout - Day 1 Narrow Grip Underhand Pulldowns 16-10, Workout 2 Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. 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. A muscle does not need to be trained more than once in a 7 day period. 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. 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. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. 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. We had to recover first. 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. scientific approach. Single leg Extension: 5 sets 8-10 reps. 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 some cases, thats true. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. He later created a Consolidated Routine which. Mike's HIT approach became even more extreme in his latter years. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. were in before you switched over to Heavy Duty. Do Your Hormones Affect Weight Gain and Loss. Copyright © 1999-2021 FitWise.com. Dam, it took 16 weeks for you to figure that one out. 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. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! Each rep will be performed with a cadence of 4-2-4. lose that by trying this radical system. Mike Mentzers Perfect Consolidated Workout Day 1. his articles and it made perfect sense to me. 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. Overhead cable triceps extension (5 sets, 8-10 reps), 4. It went beyond. No, perhaps not, he said. Derek: Tell us about your results. 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. Beta Alanine Meaning that your routine should be setup for what gives you the best gains like he once said not more or less but what is exact. 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. 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. Here is a classic Mike Mentzer HIT routine from his early training. Mentzer always pushed one set to muscular failure. Train with more intensity and you will need less volume. I have to agree with you Jon. 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. Like 20 sets per body part stuff Try to grow increasingly stronger in this range. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. The basics will cover most of the muscle groups of the body. Copyright © 2001-2020 BodybuildingFanatic.com. Now I see 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. Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. Incline barbell bench press (5 sets, 6-8 reps). Mike Mentzer began bodybuilding when he was 12 years old. 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. figured that this is like anything else in the world, you just model what the majority of I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Please consult your physician for personalized medical advice, diagnosis, or treatment. Omega-3 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). Toe presses 1 x 6-8, Chest Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. successful and very intelligent people have been duped to workout multiple days Derek: Well that pretty much covers it. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. 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. Deadlifts 15-8 Train with less intensity and you will need more 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 Mike's future career. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. Dips 16-10. Whey protein Doing a Mike Mentzer heavy duty program - Bodybuilding.com I would like to thank Ali Ahadpour again for this candid unrehearsed interview. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Barbell upright row (5 sets, 6-8 reps). Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. 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. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Standing calf raises (5 sets, 10-15 reps). Workout frequency fell, workout intensity rose. The solution is beautifully presented in Mike's writings on Heavy Duty. Q: Did Mike Mentzer ever do volume training? believe it or not overtraining. Alpha Lipoic Acid Each workout is done only once every 6-10 days. He later created a "Consolidated Routine" which had even less exercises. Machine Pullover or Dumbbell and Cable Pullovers Together. 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. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. Mike smiled, knowing that it was the question all aspiring bodybuilders wanted the answer to and, indeed, the very question he himself had posed to his idols, like the great Bill Pearl, when he was starting out in bodybuilding. I have definitely been mistaken all along. If you are not pushing yourself, then No, you will not gain. Ali: My background in training started about 8 years ago when I was 15 years old. 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. The workout included here best represents an effective and practical Heavy Duty routine. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like Melatonin (only when I have trouble sleeping) Ali: Unless they're taking steroids and growth hormone they're all in my 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. Odds are, most of us dont fall into this category. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? 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 . Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. 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). , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. I saw this question on the web recently followed by some interesting answers in the comments section. 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. Less volume in reps and sets and more effort. And before they even think about anabolic steroids which came to my mind you know it's Failure will be defined as the point during the set where one more full rep in good form cannot be executed. ANALYSIS: Finally, no pre-exhaust supersets for biceps. 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 mentioned training systems. Here are the workouts, each to be performed every other week: Workout 1 Leg presses 1 x 6-8 Rear-delt rows 2 x 6-8, Biceps Leg extensions 1 x 6-8 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. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Huge Whey - Whey Protein Powder (30 Servings). 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. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. 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. Chest. The volume in the consolidated workout is extremely low. 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.

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