Train with less intensity and you will need more volume. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. 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. 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. Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! Mike Mentzer had one of the sharpest minds in the muscle game. The formula is: brief training, intense training, infrequent training, he said. Like 20 sets per body part stuff More money is better than less. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. 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. But they look well over 20 inches! I exclaimed. 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. 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. The main legs workout is repeated. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. 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 The body needs time to recover as a whole, not just the specific bodypart that was trained. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Short term progress will be evaluated primarily by strength increases. 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. Id follow that up with one or two sets of dips. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, You have to recover before you can grow, Mike continued, So, we figured, why work out again? Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. That right there is over training. Recovery always precedes growth, and growth was our ultimate goal. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rowsperformed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can goor two sets of bent-over dumbbell laterals. Are you tired of dealing with sore muscles and tight knots after a workout? As Mike pointed out Bent over dumbbell raise (5 sets, 8-10 reps), 4. For instance, some muscles only obtain secondary stimulation, if that. 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. Superset If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. 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.. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. I recently did one of Mike Mentzer's 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. Less time spent in the gym, and more time spent recovering and building muscle. Dumbbell flyes or pec deck 1-2 x 6-8 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. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. that this is exactly how much time it takes for the body to recover from high intensity training 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. Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. 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. Bent over dumbbell raise (5 sets, 8-10 reps) 4. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. 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. It went beyond. "hardgainer" that was the label I gave myself. 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. Incline barbell bench press (5 sets, 6-8 reps). Alpha Lipoic Acid I placed an order for his book and video. successful and very intelligent people have been duped to workout multiple days Nowadays HIT enthusiasts often perform fewer. Were the same ones being done each workout for 3 times in a week. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? Behind the neck overhead press (5 sets, 6-8 reps) 3. 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. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. much better I can study and I'm no longer tired from marathon training. The Centre is part of a particularly dynamic ecosystem, within the second French . ALLWhat about your second workout of the week? I inquired. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Enter your email address to subscribe to this blog and receive notifications of new posts by email. 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. 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 . Pushdowns 1 x 6-8 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). Then they hit arms, LOL. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. 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. 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. Superset I can gain mass doing nothing at all if I just eat more calories than I burn. Each rep will be performed with a cadence of 4-2-4. 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. 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. Workout frequency fell, workout intensity rose. sets and days. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. We earn a commission if you click this link and make a purchase at no additional cost to you. Barbell forearm curl (5 sets, 10 reps). As I age, my recovery ability lessens. Maybe they are afraid, have some fear or are skeptical even though they see Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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. Is there anything you would like to add. and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who I will post the results of my first workout when Im finished. Rear-delt rows 2 x 6-8, Biceps I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. Superset After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Well I can't say he's the only one, many very 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. I will do three progressive warm-up sets before each working set, which must be taken to failure. 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. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). 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. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. One team of researchers tried to examine how muscle mass and strength were influenced by reducing the number of training sessions per week to one. Heavy Duty, indeed. Other than that, I will drink them when Im pressed for time. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. were trying all these other programs? For this purpose, 70 healthy adults were divided into two groups according to their age. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book Walking dumbbell lunge (5 sets, 8-10 reps), 6. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. The workouts will be conducted once every seven days, starting today. ANALYSIS: Another pre-exhaust superset: laterals before presses. Beyond that, you should be resting at least 3 minutes between sets. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! 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. 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. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. With all the other demands I had in my life at that time, I was really forced to do something about it. Derek: I get your point. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Cable triceps pushdown (5 sets, 8-10 reps), 3. Required fields are marked *. Assist each other in going beyond failure. 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. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Derek: How about your friends, what has been their reaction? Single leg Extension: 5 sets 8-10 reps. Glucosamine/Condroitin Super greens. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Thats why he advocated only one day per week. Also note that he does squats after the leg extension and leg press superset. Upright rows 2 x 6-8, Shoulders Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. 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. Extend sets beyond failure with forced reps, negatives, and rest-pause. Huge Whey - Whey Protein Powder (30 Servings). Ever since I started I've tried every single program you could purchase, for example Innervation I don't know what my exact body fat percentage was when I started with Mike's training. I mean it just seems futile why put in so much time, 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. Less volume in reps and sets and more effort. Close-Grip Underhand Pulldown 2 sets x 68 reps. had even less exercises. I thought oh no, I'll probably atrophy even the small amount of muscle I have. In that case were just not following Mentzers program. Workout B) Regular Barbell Deadlift 5-8 reps. Observe how this differs from the "typical" chest routine you'll see in most gyms. 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. 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. 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. 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). While genetic characteristics were important, Mike believed that they had been overemphasized. were just like me--miniscule results. 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). 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. ANALYSIS: Finally, no pre-exhaust supersets for biceps. You have nothing to lose and everything to gain, I thought I was your typical lose that by trying this radical system. You 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. Lying Triceps Extension 2 sets x 68 reps. By age 15, his . Incline presses 1-2 x 6-8 I wasnt interested so much in his theories (they were not as advanced as they would become from 1993 on, when he reduced the sets to one on a split routine that saw his clients training but once every four to seven days) as I was in learning what he actually did; i.e., how hed trained to build the incredible muscle mass that he was known for and what hed personally found to be the most productive muscle-building routine of his entire career. I saw this question on the web recently followed by some interesting answers in the comments section. 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. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. years with nothing to show for results, before he was willing to trust his mind 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. It flies against all quote un-quote But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. The other key component of HIT is the low workout volume. the interview that he was a little bit mad because he spent so many wasted amazing and again I'm not doing any aerobic activity, I have much more time for her and Glutamine (For those that arent aware this is a classic sign of overtraining. Login. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. 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. We knew that happened relatively quickly after a workout. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. 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. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. 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? Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! I just were in before you switched over to Heavy Duty. Train with at least one partner. 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. How the hell were we going to grow unless we at least let that happen? I placed an order for his book and video. . Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. This is, and isn't what high intensity heavy duty training is all about. 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. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give Mike Mentzer died in 2001 at 49. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. 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. This is precisely the reason we have such an obesity problem in this world. 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 . Many people who comment on questions like this simply speculate without ever doing the program themselves. What kind of results did you get from your use of those prior I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. All I know is my waist size has gone down 2 . 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. And his pairing of the exercises is brilliant as well. 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. 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. On this back routine, Mentzer hit 5 different exercises. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Parallel Bar Dip 6-10 reps. Mike's HIT approach became even more extreme in his latter years. I don't know what my exact body fat No, he said, it was the immediate response, the immediate fatigue. Do 1-3 warmup sets before working sets. 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? development I had but even then I was thinking; I'm going to lose everything that I worked so hard On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. The study did not mention what exercises were being done. Utilize pre-exhaust supersets. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Ali: My background in training started about 8 years ago when I was 15 years old. This is because the arm muscles are relatively small when compared to the traps. 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.. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Now I see that was wrong. I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. IM, You must be logged in to post a comment Try to grow increasingly stronger in this range. Mentzer came from a well-educated home. Save my name, email, and website in this browser for the next time I comment. That brought his bodyweight up again, but only slightly. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. 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. 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. the results I and others have achieved and I have no doubt that it works. It was so that his nervous system could repair itself. 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. 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. Just by using a very simple, concise and Emmy Wallin is a writer for Jacked Gorilla. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Concentration curls 2 x 6-8. couldn't tell the difference between me and someone who did not lift weights. 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). Save my name, email, and website in this browser for the next time I comment. Vitamin E The cons of this routine are also obvious not enough direct work on specific muscle groups. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. He later created a "Consolidated Routine" which had even less exercises. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. with strength increases so will muscle size. his articles and it made perfect sense to me. Mike Mentzer advocated a heavier form of HIT. 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! I think this test was another way to further Mikes training programs in favor of the more is better camp. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Using 6 to 9 reps achieve full-rep failure. When you look the same from year in to year out and you're putting this much time in it's Failure will be defined as the point during the set where one more full rep in good form cannot be executed. 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. If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. Mike Mentzers Perfect Consolidated Workout Day 1. The materials are provided "as is" and without warranties of any kind either express or implied. Go to full-rep failure in the 6-8 rep range. 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.

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