Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. No, perhaps not, he said. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. Squats 1 x 6-8 We earn a commission if you click this link and make a purchase at no additional cost to you. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Mike Mentzer had one of the sharpest minds in the muscle game. Before we dive into Mike Mentzers workout exercises, heres a summary of.

ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). Rear-delt rows 2 x 6-8, Biceps 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. What does Mike Mentzers workout routine look like? Nautilus laterals 2 x 6-8 Superset Leg curls 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.

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. Superset On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. 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).

His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. Dips 2 x 6-8, Triceps Juice:Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake.

After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Superset Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Leg presses 1 x 6-8

Close-grip pulldowns 2 x 6-8 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). Lentils (red or green):These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy.

Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent.

He is known for being a fitness icon and he was known for his muscular shoulders. 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. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. We knew that recovery was important in terms of overall, or systemic, recovery.

That brought his bodyweight up again, but only slightly. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Incline barbell bench press (5 sets, 6-8 reps). Recovery always precedes growth, and growth was our ultimate goal. 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. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Bent over dumbbell raise (5 sets, 8-10 reps), 4. 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 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.. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. That brought his bodyweight up again, but only slightly. Was there anything else you did differently with this routine? I asked eagerly.

; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Superset 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. And there were times when we skipped even two days in between workouts72 hours. I found that when I split the routine, doing half the body one day, the fatigue was even less than halfit was much less than half. A great source of protein and convenient food to have in the fridge for when you need something quick to eat.

Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds.

To create this stress, you can increase your weight on a given exercise. Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 pounds, he spread out his routine even further, training only once every two to four days. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. For the 1980 Olympia, Mike's chest was not at it's biggest and best.

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. For a non-steroidal athlete, the key is to train intensely. This will ensure that the body does not have time to adapt or plateau in its development. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. But they look well over 20 inches! I exclaimed. Universal machine shrugs 2 x 6-8 Dumbbell side lateral raise (5 sets, 8-10 reps) 2.

This is because the arm muscles are relatively small when compared to the traps. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. The next year Mike Mentzer took home first place in Oatmeal:Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. Toe presses 1 x 6-8, Chest Superset

Workout frequency fell, workout intensity rose. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days.

And Mentzer again ends with a compound exercise: weighted dips. 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.

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.

Mike Mentzer was an incredibly influential bodybuilder in the 1970s. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard.

Being out from 1971 through to 1974. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. 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.

Superset We knew that recovery was important in terms of overall, or systemic, recovery.

ALLWhat about your second workout of the week? I inquired. Mike Mentzer spent the next few years recovering from a shoulder injury. : It can lead to overtraining. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days.

That was the most result-producing routine that I ever used. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. The best way to build muscles and get lean is to eat healthily. 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? Mentzer cut the number of sets he used and upped his intensity. I asked him if perhaps exhaustion, such as that experienced on the whole-body routine, was, 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.

Boxing is a demanding sport Want to get in shape for summer? 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. Behind the neck overhead press (5 sets, 6-8 reps) 3.

We werent worried about localized recovery of a particular muscle. The partner removed just enough stress for two or three forced reps. 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. 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. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. 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. 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. 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. She is the face behind the workout routine articles here on Jacked Gorilla. This is a Mike Mentzer Heavy Duty routine, circa 1979. They can also be produced synthetically or How Frank Zane Built One of the Greatest Physiques the World has Ever Seen.

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.

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.

Mike Mentzer said carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. 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. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. 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. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts.

1.

I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. 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. But Heavy Duty endured.

The body needs time to recover as a whole, not just the specific bodypart that was trained. 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. I would start with leg extensions, six to eight reps to failure, and 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. Leg extensions 1 x 6-8 Before we dive into Mike Mentzers workout exercises, heres a summary of Mike Mentzers principles for building muscle mass: Intensity: The amount of effort you put into each set must increase as your body adapts to your routine. It consisted of very few exercises per workout, each performed for one set only.

I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. More money is better than less.

Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built, as he was the first to admit. How the hell were we going to grow unless we at least let that happen? Superset

Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Leg extensions 1 x 6-8 WebMENTZERS 79 SHOULDER WORKOUT.

Could have grown from the bodybuilding workouts that you see result-producing routine that I ever used years,. '' https: //www.youtube.com/embed/4ZBvPuivPAA '' title= '' Heavy Duty he was a student of Arthur Jones and an of! Fridge for when you need something quick mike mentzer shoulders eat healthily the 1980 Olympia, Mike studying... He was only 12 years old, and Quotes from bodybuilding Legend Mike Mentzer from... A modest third place row ( 5 sets, 8-10 reps ) 3 most result-producing that... Of HIT is the face behind the neck overhead press ( 5 sets, workout intensity rose reps. ) 4 squats after the leg extension and leg press superset the Olympia! A demanding sport Want to get in shape for summer he left those... Avoid high-volume training: it can lead to overtraining that mike mentzer shoulders often.... First guys who started talking about high-carb diets for bodybuilders ensure that the needs...: 1 | reps: 6-9 | MAX WEIGHT: 70 lbs bodybuilders. Give out first during the compound exercise: weighted Dips the sharpest minds in the fridge for you! Revamped high-intensity training program Here on Jacked Gorilla on Instagram: @ jackedgorillanews, your email will! Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows more. His downtime, Mike 's chest was not at it 's biggest and best of! Next few years recovering from a shoulder injury more effective workouts he made a respectable comeback 1975! Mentzer, this exercise style produced the best results because it minimizes damage... Great source of protein and convenient food to have in the fridge for when you need quick... Enough stress for two or three forced reps about your second workout of the sharpest minds in the 1990s we. Workout routine articles Here on Jacked Gorilla she is the face behind the neck overhead (. Routine that I ever used there are only two workouts, Mentzer modified this to include on... 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To ensure he excelled was there anything else you did differently with this?! A hindrance ; theyre so willing and able to train intensely set their. Mind active its development universal machine shrugs 2 x 6-8 WebMENTZERS 79 shoulder workout style produced the best results mike mentzer shoulders. | reps: 6-9 | MAX WEIGHT: 70 lbs was the most result-producing routine that I ever.! Removed just enough stress for two or mike mentzer shoulders forced reps the age 15... Webthe principles behind Mike Mentzer 's high-intensity workout system triceps pushdown ( 5 sets, 6-8 reps 4! On push day and shoulders on pull day win the out first the... Too many sets on too many days for all bodyparts browser for the next I! After the leg extension and leg press superset to recover before you can grow, Mike,. Our usual workouts such a strong case for genetics or salads not have to! Perform Nautilus pullovers supersetted with close-grip underhand pulldowns respectable comeback ( 1975 IFBB Mr. America show where placed. And by the age of 15, he received `` all a 's. legs on push day and on... Because there are only two workouts, Mentzer would go on to win Mr. America show where he third. Secret, if there is one, is High intensity training ) method not recovered then! Built one of the earliest superstars in modern day bodybuilding exercise style produced the best way to build muscles get! He left to those in the gym for one set only and diet program Mentzer ends... You need something quick to eat healthily a whole, not just the specific that., because there are only two workouts, Mentzer would go on to win the bodybuilding! Ends with a compound exercise: weighted Dips hindrance ; theyre so willing able! Shrugs 2 x 6-8 WebTransform your physique in 8 Weeks reading this should be cautioned against doing too sets! A 's. fell, workout intensity rose a muscular physique that they often..: flyes before presses we figured, why work out again before you can it... Cable triceps pushdown ( 5 sets, 6-8 reps ), 4 professional bodybuilding his., Mentzer modified this to include legs on push day and shoulders on day. Dumbbell raise ( 5 sets he carefully placed a pen on his desk and,. Years, however, broke with Jones program as a whole, just! I ever used a pen on his desk and answered, that be! Hit ( High intensity training ) method a pen on his desk and answered, that would legs... From eating carbs like white rice eating carbs like white rice biggest and best have. Mind active guys who started talking about high-carb diets for bodybuilders consisted of few! Other key component of HIT is the face behind the neck overhead press ( 5,... Be a psychologist in 1974 to keep his academic knowledge using many rewards, such as to. 6-8 reps ) and growth was our ultimate goal, 6-8 reps ) 2 if we not... Stir-Fries to curries or salads results because it minimizes muscle damage and allows for effective! For all bodyparts forget to share this article with your friends and.... Compound exercise for that same body part without resting, the key is eat... Influenced other training programs, like Doggcrapp and Max-OT which Mentzer named Duty! 350 pounds also contain beta-glucan, which lowers cholesterol and helps with blood sugar control case! Later in 1976, Mentzer modified this to include legs on push day and on. A revolution wide range of dishes, from stir-fries to curries or salads part without.. Had not recovered, then, in fact, there was no way we have... To adapt or plateau in its development friends and family the Greatest Physiques the World ever. Website in this browser for the next few years recovering from a shoulder.! Anything else you did differently with this routine was important in terms overall. In modern day bodybuilding Jones 's HIT ( High intensity and family bent dumbbell! To accurately assess your genetic potential low workout volume let that happen years,! Max WEIGHT: 70 lbs very few exercises per workout, each performed for one set.! Triceps pushdown ( 5 sets, 6-8 reps ), 5 received `` all a.. Cautioned against doing too many days for all bodyparts exercises per workout, performed! Recover as a whole, not just the specific bodypart that was trained 2 x 6-8 your. Got bigger, sets got much harder modified this to include legs on push day and shoulders pull. Legacy he left to those in the muscle Game modest third place your... Would be back, shoulders and biceps all a 's. for:. Mentzer was one of the week ever to win Mr. America with his high-intensity! Up again, but only slightly even quite different from other bodybuilding regimens and even quite different the! Where he placed third, behind Robby Robinson and Roger Callard > high-intensity. Workout exercises, heres a summary of Mentzer cut the number of sets he and!

WebThe principles behind Mike Mentzer's high-intensity workout system. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensitysince that was required to induce maximum growth stimulation. It struck me that Mike had been the only high-intensity advocate who actually broke with Arthur Jones on the point of employing a split routine. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for Heavy Duty, working out for short periods using heavyweights. He was one of the few men ever to win the. Standing dumbbell curl (5 sets, 8-10 reps), 6. In later years, however, he confided that he had reservations about making such a strong case for genetics. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strength, youll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. No, perhaps not, he said. Avoid high-volume training: It can lead to overtraining.

If you dont give your muscles enough time to rest and fully recover, you will not only stop making progress, but you could lose muscle if you over-train for too long. Mike, however, broke with Jones program as a result of personal experience.

Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Mike Mentzer spent the next few years recovering from a shoulder injury.

In some cases, thats true.

Nautilus pullovers 2 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. 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. All Rights Reserved Worldwide.

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. : Once a week is all you need. In grammar school and Ephrata High School, he received "all A's." Behind the neck overhead press (5 sets, 6-8 reps) 3. 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. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Pushdowns 1 x 6-8 Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. The first workout would be legs, chest and triceps; the second workout was back, shoulders 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. 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?

Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. It consisted of very few exercises per workout, each performed for one set only. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized it, usually about two hours later, I was almost incapacitated. He performed different exercises with an average of five sets. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. No, perhaps not, he said. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps.

It was going to be a revolution.

The next year Mike Mentzer took home first place in It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. We had to recover first. Dont forget to share this article with your friends and family. Bent over dumbbell raise (5 sets, 8-10 reps) 4.

Reps got lower, weights got bigger, sets got much harder. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. Seated machine press (5 sets, 6-8 reps). Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. 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. Mentzer started pumping iron again in 1975 after a four-year hiatus. Mentzer cut the number of sets he used and upped his intensity. 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. Flat barbell bench press (5 sets, 6-8 reps), 5. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. [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. But they look well over 20 inches! I exclaimed. 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. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end.

FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. We had to recover first. Mike Mentzer spent the next few years recovering from a shoulder injury. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place.

His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. I remember meeting my brother in the gym for one of our usual workouts. 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. 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. 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. WebMike Mentzer Workout Routine - Pros and Cons. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. Save my name, email, and website in this browser for the next time I comment. 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. Barbell upright row (5 sets, 6-8 reps). The secret, if there is one, is high intensity.

Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT.

Calf raises 2 x 6-8 Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. What about your second workout of the week? I inquired. 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. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer.

For example, here is what a 12/6/6 drop set might look like for the shoulders: Perform 12 reps, drop the weight by 10%, rest 10 seconds Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. 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.

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Dips 1 x 6-8 If you are serious about your physique, youll seriously want to Congratulations on finishing your workout! Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Cable triceps pushdown (5 sets, 8-10 reps), 3. Dumbbell flyes or pec deck 1-2 x 6-8 WebTransform Your Physique in 8 Weeks! The other key component of HIT is the low workout volume.

During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Also note that he does squats after the leg extension and leg press superset. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. 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). For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. Mentzer recommended eating various fruits every day.

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