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I mean it just seems futile why put in so much time, The materials are provided "as is" and without warranties of any kind either express or implied. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? Reps got lower, weights got bigger, sets got much harder. Glutamine Enjoy! But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Barbell preacher curl (5 sets, 8-10 reps), 7. He is known for being a fitness icon and he was known for his muscular shoulders. Met-rx meal replacement drink Now I see Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Q&A: Is A Consolidation Workout Enough To Maximize Muscular Potential? 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. All rights Reserved. Lying triceps extensions 2 x 6-8, Back 2. That would be it.. Short term progress will be evaluated primarily by strength increases. Then I might finish off with two sets of lying triceps extensions. 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. One set may gas you out. The workouts will be conducted once every seven days, starting today. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. All exercises are to be trained for one set only and to failure. in the gym. 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. . On this leg routine, he performed 6 different exercises. This will help increase the mental and physical stimulus for many people which may stimulate further progress. Mentzer came from a well-educated home. 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. Train with more intensity and you will need less volume. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. I will do three progressive warm-up sets before each working set, which must be taken to failure. Divide your body parts into two workouts, and allow 48 hours between workouts. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack 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. Derek: Tell us about your results. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated 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. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. We knew that happened relatively quickly after a workout. So carve out a little time to isolate and properly stimulate these smaller muscle groups. You havent mentioned Intensity. 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. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. The solution is beautifully presented in Mike's writings on Heavy Duty. couldn't tell the difference between me and someone who did not lift weights. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. 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. 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. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Glucosamine/Condroitin So, heres my general response to the posters question regarding mass gaining potential with consolidation training. 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. Ali: Unless they're taking steroids and growth hormone they're all in my We werent worried about localized recovery of a particular muscle. a try. 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. 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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. 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. 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. percentage was when I started with Mike's training. 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. Creatine her boyfriend now has an amazing body. The main legs workout is repeated. Alpha Lipoic Acid It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! Mentzer's Ideal Routine. Single leg hamstring curls (5 sets, 8-10 reps), 5. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine Cable triceps pushdown (5 sets, 8-10 reps), 3. scientific approach. Youtube is a great place to start and also check out John Littles youtube channel. Deadlifts 15-8 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. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuilding's heir apparent. Dont forget to share this article with your friends and family. It flies against all quote un-quote Save my name, email, and website in this browser for the next time I comment. 1-2 Sets for as Long as Possible. Rear-delt rows 2 x 6-8, Biceps Flat barbell bench press (5 sets, 6-8 reps), 5. I just Moving on to triceps, Id limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. As I age, my recovery ability lessens. 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. 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? After that I would do one set of squats to positive failure, usually in the neighborhood of 400 to 500 pounds, and then proceed on to leg curls for two sets. Here are the workouts, each to be performed every other week: Workout 1 Training legs is painful and hard! INRAE center Clermont-Auvergne-Rhne-Alpes The body has a limited amount chemical reserves and when used up only rest can restore those reserves. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Derek: Before you changed over to Heavy Duty had you ever heard about it? If we had not recovered, then, in fact, there was no way we could have grown from the first workout. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. The cons of this routine are also obvious not enough direct work on specific muscle groups. squats, deadlifts and dips anywhere between 35 to 50 percent increases. With all the other demands I had in my life at that time, I was really forced to do something about it. Using 6 to 9 reps achieve full-rep failure. 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. using the wrong training systems. Concentration curls 2 x 6-8. Mike Mentzer Training Routine - NECKBERG figured that this is like anything else in the world, you just model what the majority of Ali: My girlfriend loves it, she can't get over it because basically the interview that he was a little bit mad because he spent so many wasted It's insane to keep doing the same thing and expect to get different results. 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). Superset If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. . Mentzer's Ideal Routine | Kevin's H.I.T. Blog However my strength hasn't increased in my . I know quite a few people who told me they've used steroids and none of them have even Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group 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. go out and sometimes I'll now be bigger than the bouncer. Derek: What made you decide to try Heavy Duty? 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. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Mike Mentzer's Consolidated Routine. Upright rows 2 x 6-8, Shoulders 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). Ali: I had heard about it in passing I had read some books referring to Arthur Jones It is physical and biologically impossible! Calf raises 2 x 6-8 We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. The last workout I performed was a light full body workout on July 21, 2008. 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. Overhead cable triceps extension (5 sets, 8-10 reps), 4. Superset Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. By age 15, his . 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. 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. You 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. Barbell forearm curl (5 sets, 10 reps). We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Save my name, email, and website in this browser for the next time I comment. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger He seldom even trained again. Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy 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. Well, Mike replied, it was back in 1979. 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. Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. I 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. 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! Mike Mentzer's High Intensity Weight Training - MotleyHealth For achieving failure, you can also . Derek: Well that pretty much covers it. HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Mike Mentzer died in 2001 at 49. The basics will cover most of the muscle groups of the body. Make sure you're always keeping proper form. Machine Pullover or Dumbbell and Cable Pullovers Together. And before they even think about anabolic steroids which came to my mind you know it's sets and days. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. 1. I don't know what my exact body fat percentage was when I started with Mike's training. 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. Do 1-3 warmup sets before working sets. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. 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. Dips 2 x 6-8, Triceps Behind the neck overhead press (5 sets, 6-8 reps), 3. 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. Is there anything you would like to add. marathon weight training, before trusting the reasoning power of their mind and have full 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. were trying all these other programs? Mike Mentzer Consolidation Routine: Workout A - YouTube Mike's HIT approach became even more extreme in his latter years. Nautilus laterals 2 x 6-8 Beyond that, you should be resting at least 3 minutes between sets. Definitely afraid, and even.. this is a fear even the very little muscular Ali: All I can say is before you waste any more time, money, etc. The Role of Genetics 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. Triceps start with another pre-exhaust superset. He would eat 4 different food groups to each serving he ate. A Classic Mike Mentzer HIT Routine | PDF | Sports - Scribd Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Do Your Hormones Affect Weight Gain and Loss. I really didn't give it that much thought. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Ali: Oh much better! If you are not pushing yourself, then No, you will not gain. type of anabolic in existence using outrageous quantities and this I've learned greatly Just by using a very simple, concise and Legs are given a little more reps than the upper body. Please consult your physician for personalized medical advice, diagnosis, or treatment. Standing dumbbell curl (5 sets, 8-10 reps), 6. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. The important thing is when you make the switch Dam, it took 16 weeks for you to figure that one out. Mike Mentzer Workout: Complete Guide - The Barbell