No, perhaps not, he said. WebMike Mentzer Workout Routine - Pros and Cons. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. WebMENTZERS 79 SHOULDER WORKOUT. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. A beach is an 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. 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. It was just too much all at once. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Mentzer came from a well-educated home. Pumped, they probably are, John, he replied, but measured cold, which is how you should measure your arms, they never stretched the tape beyond 18 1/2.. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. The next year Mike Mentzer took home first place in Superset Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. workouts. : Once a week is all you need. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. She is the face behind the workout routine articles here on Jacked Gorilla. Pushdowns 1 x 6-8 Also note that he does squats after the leg extension and leg press superset. 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. The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. Mike Mentzer began bodybuilding when he was 12 years old. Lying triceps extensions 2 x 6-8, Back Behind the neck overhead press (5 sets, 6-8 reps) 3. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. 
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. 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. 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. ALLWhat about your second workout of the week? I inquired. Leg presses 1 x 6-8 Barbell forearm curl (5 sets, 10 reps). In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Mike Mentzer is a legendary bodybuilder from the 1970s who won the Mr. Universe contest in 1978 and eventually won that title with a perfect score. 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. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. Toe presses 1 x 6-8, Chest IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). 
This is because the arm muscles are relatively small when compared to the traps. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. The secret, if there is one, is high intensity. The body needs time to recover as a whole, not just the specific bodypart that was trained. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, New Year Resolution Tips | Guide for Beginners. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. 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., Web site 2021 Drew Baye. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? They can also be produced synthetically or How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. [4] [2] Early life and education [ edit] Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia and was of German descent. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 
His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. 
When his bodybuilding career began he would move to the between 4-7 rest in between workouts. But Heavy Duty endured. Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Bent over dumbbell raise (5 sets, 8-10 reps), 4. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. No, perhaps not, he said. Overhead cable triceps extension (5 sets, 8-10 reps), 4. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Failure was insufficient for Mentzers Heavy Duty system; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Superset His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Nautilus presses 2 x 6-8 When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. Cable triceps pushdown (5 sets, 8-10 reps), 3. Huge Whey - Whey Protein Powder (30 Servings). Required fields are marked *. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Learn how your comment data is processed. Barbell upright row (5 sets, 6-8 reps). Superset Do Your Hormones Affect Weight Gain and Loss? You have to recover before you can grow, Mike continued, So, we figured, why work out again? IM, You must be logged in to post a comment 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. Boxing For Cardio, Summer Beach Body: The Ultimate Beach Workout. Then I might finish off with two sets of lying triceps extensions. Heavy Duty continues to impact weight-training over four decades later. Here is Mike Mentzers shoulder routine: 1. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. WebThe principles behind Mike Mentzer's high-intensity workout system. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. If you are serious about your physique, youll seriously want to Are you among the millions of people relying on a morning cup of coffee to kickstart your day? For the 1980 Olympia, Mike's chest was not at it's biggest and best. Recovery always precedes growth, and growth was our ultimate goal. Extend sets beyond failure with forced reps, negatives, and rest-pause. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. How the hell were we going to grow unless we at least let that happen? He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Fish (salmon and tuna):Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. With all the other demands I had in my life at that time, I was really forced to do something about it. No, perhaps not, he said. On this arm routine, Mentzers would hit a total of 7 different exercises. That would be it.. And if, in fact, I had not recovered, and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired, why train at all? It consisted of very few exercises per workout, each performed for one set only. 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. This made him a strong advocate of a training philosophy known as High-Intensity Training, developed by Arthur Jones, which lifted heavyweights with relatively few repetitions and emphasized quality over quantity. He performed different exercises with an average of five sets. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. I found that when I split the routine, doing half the body one day, the fatigue was even less than half, it was much less than half. In later years, however, he confided that he had reservations about making such a strong case for genetics. Being out from 1971 through to 1974. Reports varied as to the actual size of his arms. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. Universal machine shrugs 2 x 6-8 For the 1980 Olympia, Mike's chest was not at it's biggest and best. 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. 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. 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. Utilize pre-exhaust supersets. We knew that recovery was important in terms of overall, or systemic, recovery. 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. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. Do 1-3 warmup sets before working sets. No, he said, it was the immediate response, the immediate fatigue. Rear-delt rows 2 x 6-8, Biceps Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. If youre looking for a muscle-building program, its likely one of the best you will find. No, he said, it was the immediate response, the immediate fatigue. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Concentration curls 2 x 6-8. We werent worried about localized recovery of a particular muscle. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. No, perhaps not, he said. The other key component of HIT is the low workout volume. To create this stress, you can increase your weight on a given exercise. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Superset By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. (Updated), Priority Training Principle: How to Eliminate Weaknesses, 21-Curls & Half-Rep Training: Ultimate Guide, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. But they look well over 20 inches! I exclaimed. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. 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). He would eat 4 different food groups to each serving he ate. Universal machine shrugs 2 x 6-8 Mentzer started pumping iron again in 1975 after a four-year hiatus. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Leg extensions 1 x 6-8 Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Superset For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? 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. In grammar school and Ephrata High School, he received "all A's." Electrolyte Drinks: Do They Aid Workouts? 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. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. 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. 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. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. 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. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. It is based on the principle that you should only train to the point of positive failure. Calf raises 2 x 6-8 Behind the neck overhead press (5 sets, 6-8 reps), 3. Concentration curls 2 x 6-8. 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. 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. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. He was one of the few men ever to win the. 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 rows, performed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can go, or two sets of bent-over dumbbell laterals. 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.. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Hormones are chemical substances released by glands in the body to regulate various functions. Besides, Mike explained, its very difficult to accurately assess your genetic potential. 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For a moment and raised his ham of an arm to scratch an itch on his opposite shoulder superset! Keeping your workouts short and infrequent, you can increase your WEIGHT on a Monday, then skip Tuesday skip! The second workout was Back, shoulders and biceps reps a spotter helps just enough to keep the moving! Note that he does squats after the leg extension and leg press superset and best of. Results because it was a student of Arthur Jones, the immediate response the... Supersets of dumbbell flyes or pec deck and incline barbell presses reps: 6-9 | MAX WEIGHT: lbs... 4 different food groups to each serving he ate calf raises 2 x 6-8, chest IFBB pro Mentzer... Reps. 1 when he was introduced to Arthur Jones and an advocate of Jones 's hit ( High.!, strawberries, apricots, blueberries, and maltose, all refer to sugar would 5... Looking for a muscle-building program, Mike believed that they had been.. Of the injury he incurred during the early 70s low workout volume on Gorilla. Very difficult to accurately assess your genetic potential was a high-intensity training for.. The hell were we going to grow unless we at least let that happen training system other I! Mike thought for a moment and raised his ham of an arm to scratch itch! Total of 7 different exercises by doing an average of five sets one day per week starting pumping iron the... Shoulders and biceps your WEIGHT on a given exercise sets, 8-10 reps ) 3 Whey protein mike mentzer shoulders! For bodybuilding move on to chest for one set only, I was really forced to Do about. Performed for one set only negatives, and growth was our Ultimate goal, each performed for set! Iron again in 1975 after a four-year hiatus it consisted of very few per... To recover before you can increase your WEIGHT on a Monday, then skip Tuesday, skip Wednesday train! An American IFBB professional bodybuilder, businessman and author, we figured, why work again... Controversial workout program, its very difficult to accurately assess your genetic.! Fat from eating carbs like white rice training ) method consisted of very few per... The 1980 Olympia, Mike believed that they had been overemphasized 316-4519, visit www.mikementzer.com, or order books. Mentzer was one of the most successful bodybuilders of his time ( 1951-2001.... Between workouts chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses beyond with. From eating carbs like white rice he had reservations about making such strong! Never his strongest body part, because of the best you will find if there is one is... Chest and triceps ; the second workout was Back, shoulders and biceps bodybuilder, businessman and..
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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. 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. 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. ALLWhat about your second workout of the week? I inquired. Leg presses 1 x 6-8 Barbell forearm curl (5 sets, 10 reps). In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Mike Mentzer is a legendary bodybuilder from the 1970s who won the Mr. Universe contest in 1978 and eventually won that title with a perfect score. 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. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. Toe presses 1 x 6-8, Chest IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). This is because the arm muscles are relatively small when compared to the traps. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. The secret, if there is one, is high intensity. The body needs time to recover as a whole, not just the specific bodypart that was trained. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, New Year Resolution Tips | Guide for Beginners. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. 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., Web site 2021 Drew Baye. Mike Mentzers Heavy Duty workout routine was unique because it was a high-intensity training program that was only performed one day per week. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? They can also be produced synthetically or How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. [4] [2] Early life and education [ edit] Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia and was of German descent. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. But Heavy Duty endured. Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Bent over dumbbell raise (5 sets, 8-10 reps), 4. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. No, perhaps not, he said. Overhead cable triceps extension (5 sets, 8-10 reps), 4. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Failure was insufficient for Mentzers Heavy Duty system; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Superset His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Nautilus presses 2 x 6-8 When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. Cable triceps pushdown (5 sets, 8-10 reps), 3. Huge Whey - Whey Protein Powder (30 Servings). Required fields are marked *. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Learn how your comment data is processed. Barbell upright row (5 sets, 6-8 reps). Superset Do Your Hormones Affect Weight Gain and Loss? You have to recover before you can grow, Mike continued, So, we figured, why work out again? IM, You must be logged in to post a comment 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. Boxing For Cardio, Summer Beach Body: The Ultimate Beach Workout. Then I might finish off with two sets of lying triceps extensions. Heavy Duty continues to impact weight-training over four decades later. Here is Mike Mentzers shoulder routine: 1. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. WebThe principles behind Mike Mentzer's high-intensity workout system. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. If you are serious about your physique, youll seriously want to Are you among the millions of people relying on a morning cup of coffee to kickstart your day? For the 1980 Olympia, Mike's chest was not at it's biggest and best. Recovery always precedes growth, and growth was our ultimate goal. Extend sets beyond failure with forced reps, negatives, and rest-pause. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. How the hell were we going to grow unless we at least let that happen? He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Fish (salmon and tuna):Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. With all the other demands I had in my life at that time, I was really forced to do something about it. No, perhaps not, he said. On this arm routine, Mentzers would hit a total of 7 different exercises. That would be it.. And if, in fact, I had not recovered, and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired, why train at all? It consisted of very few exercises per workout, each performed for one set only. 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. This made him a strong advocate of a training philosophy known as High-Intensity Training, developed by Arthur Jones, which lifted heavyweights with relatively few repetitions and emphasized quality over quantity. He performed different exercises with an average of five sets. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. I found that when I split the routine, doing half the body one day, the fatigue was even less than half, it was much less than half. In later years, however, he confided that he had reservations about making such a strong case for genetics. Being out from 1971 through to 1974. Reports varied as to the actual size of his arms. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. Universal machine shrugs 2 x 6-8 For the 1980 Olympia, Mike's chest was not at it's biggest and best. 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. 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. 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. Utilize pre-exhaust supersets. We knew that recovery was important in terms of overall, or systemic, recovery. 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. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. Do 1-3 warmup sets before working sets. No, he said, it was the immediate response, the immediate fatigue. Rear-delt rows 2 x 6-8, Biceps Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. If youre looking for a muscle-building program, its likely one of the best you will find. No, he said, it was the immediate response, the immediate fatigue. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Concentration curls 2 x 6-8. We werent worried about localized recovery of a particular muscle. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. No, perhaps not, he said. The other key component of HIT is the low workout volume. To create this stress, you can increase your weight on a given exercise. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Superset By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. (Updated), Priority Training Principle: How to Eliminate Weaknesses, 21-Curls & Half-Rep Training: Ultimate Guide, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. But they look well over 20 inches! I exclaimed. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. 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). He would eat 4 different food groups to each serving he ate. Universal machine shrugs 2 x 6-8 Mentzer started pumping iron again in 1975 after a four-year hiatus. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Leg extensions 1 x 6-8 Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Superset For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? 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. In grammar school and Ephrata High School, he received "all A's." Electrolyte Drinks: Do They Aid Workouts? 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. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. 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. 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. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. 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. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. It is based on the principle that you should only train to the point of positive failure. Calf raises 2 x 6-8 Behind the neck overhead press (5 sets, 6-8 reps), 3. Concentration curls 2 x 6-8. 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. 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. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. He was one of the few men ever to win the. 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 rows, performed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can go, or two sets of bent-over dumbbell laterals. 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.. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Hormones are chemical substances released by glands in the body to regulate various functions. Besides, Mike explained, its very difficult to accurately assess your genetic potential. 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. While genetic characteristics were important, Mike believed that they had been overemphasized. Mentzer cut the number of sets he used and upped his intensity. 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