Is there anything you would like to add. Less volume in reps and sets and more effort. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . In other words, in the group of older adults, nobody maintained their muscle size after cutting down to one session per week, even though they managed to maintain their strength. Mentzers training was based around intensity. Now, Im not saying that most people should be doing high volume training, either. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Ever since I started I've tried every single program you could purchase, for example Innervation
Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. Squats 18-15 I thought oh no, I'll probably atrophy even the small amount of muscle I have. On standard toe raise machine or on leg press; 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. that's the mentality. Train with less intensity and you will need more volume. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like
utilized short high intensity training. Ali: Oh much better! Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. In later years, however, he confided that he had reservations about making such a strong case for genetics. 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. Comments. Bent-over barbell rows 2 x 6-8, Traps You can train long or hard but you cant do both. The basics will cover most of the muscle groups of the body. 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. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Superset Mike's HIT approach became even more extreme in his latter years. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Behind the neck overhead press (5 sets, 6-8 reps) 3. On this back routine, Mentzer hit 5 different exercises. I think this test was another way to further Mikes training programs in favor of the more is better camp. However, he is no longer available, and most people have to make do on their own. One team of researchers tried to examine how muscle mass and strength were influenced by reducing the number of training sessions per week to one. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. I don't know what my exact body fat
His popularity waned after the infamous Mr. Olympia contest in 1980, when he lost the title to Arnold Schwarzenegger and had the crowds shout Fix! at him. and really understanding what he was saying. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization,
Each rep will be performed with a cadence of 4-2-4. Pushdowns 1 x 6-8 Heavy Duty: Basics of Mike Mentzer Workout Routine. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. 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). Melatonin (only when I have trouble sleeping) Well I can't say he's the only one, many very
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. Overhead cable triceps extension (5 sets, 8-10 reps), 4. Leverage your professional network, and get hired. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Each workout is followed by 4-7 days . Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? Creatine Nautilus pullovers 2 x 6-8 He would eat 4 different food groups to each serving he ate. 1-2 Sets for as Long as Possible. And before they even think about anabolic steroids which came to my mind you know it's
Why would I train more and deplete my recovery resources even more?? the interview that he was a little bit mad because he spent so many wasted
Vitamin E Incline barbell bench press (5 sets, 6-8 reps). for 7 years which was very minimal or miniscule to say the very least and I thought I was going to
I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. Do 1-3 warmup sets before working sets. Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. It's
Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. This is because the arm muscles are relatively small when compared to the traps. The workouts will be conducted once every seven days, starting today. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. freedom to become a more productive individual and enrich all areas of life. Reps got lower, weights got bigger, sets got much harder. The secret, if there is one, is high intensity. He is known for being a fitness icon and he was known for his muscular shoulders. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Each workout is done only once every 6-10 days. had even less exercises. 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. 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. Here are the workouts, each to be performed every other week: Workout 1 Triceps start with another pre-exhaust superset. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give
Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. successful and very intelligent people have been duped to workout multiple days
like anything if you are not going to see some progress you'll do whatever it takes,
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. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Like 20 sets per body part stuff
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. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . The partner removed just enough stress for two or three forced reps. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? 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. 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. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. Single leg Extension: 5 sets 8-10 reps. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. No, he said, it was the immediate response, the immediate fatigue. Vitamin C Toe presses 1 x 6-8, Chest After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. Here is Mike Mentzer's shoulder routine: 1. You're going to have to try something different like Heavy Duty to get different results. The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). For this purpose, 70 healthy adults were divided into two groups according to their age. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. 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. enhances recovery ability. Required fields are marked *. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Squats 1 x 6-8 None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. Disclaimer: This website is an educational service that provides general health information. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. I saw this question on the web recently followed by some interesting answers in the comments section. Observe how this differs from the "typical" chest routine you'll see in most gyms. Mentzer's Ideal Routine. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Thats why he advocated only one day per week. The other key component of HIT is the low workout volume. All I know is my waist size has gone down
Then they hit arms, LOL. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Cable triceps pushdown (5 sets, 8-10 reps), 3. Also note that he does squats after the leg extension and leg press superset. Learn how your comment data is processed. Over two decades after his passing, Mike Mentzers workout system lives on. Upright rows 2 x 6-8, Shoulders Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Nowadays HIT enthusiasts often perform fewer. 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. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Close-grip pulldowns 2 x 6-8 Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. When you
Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Incline presses 1-2 x 6-8 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. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. Heavy Duty continues to impact weight-training over four decades later. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Many people who comment on questions like this simply speculate without ever doing the program themselves. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. the results I and others have achieved and I have no doubt that it works. Good luck. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Other than that, I will drink them when Im pressed for time. Do Your Hormones Affect Weight Gain and Loss. 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). Derek: What kind of advice would you give to others that are in the position you
One set may gas you out. The minimalist workouts also provide benefits in that more focus, concentration and energy can be put into the exercises since the body won't deeply use them up in just a couple of sets. IM, You must be logged in to post a comment The Centre is part of a particularly dynamic ecosystem, within the second French . to Heavy Duty you have one less problem to rack your brain with. I mean obviously I already have time constraints as it is. Here is a "classic" Mike Mentzer HIT routine from his early training. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. I also intentionally cut down bodyweight a bit the last 2 years and focused more on getting healthy (hip function, mobility, flexibility, muscular balance, becoming pain-free, etc). We knew that recovery was important in terms of overall, or systemic, recovery. Having recently done the program, I decided I would share my 2 cents. Mentzer always pushed one set to muscular failure. As I age, my recovery ability lessens. Id follow that up with one or two sets of dips. 1 set with a heavy weight followed immediately by incline press. The pros of this type of training are obvious more time off to allow the body to rest and recover. Save my name, email, and website in this browser for the next time I comment. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. The formula is: brief training, intense training, infrequent training, he said. It wasnt the long-term recovery that was required. like that, I figured it was just like any other aspect of life you just model them and get
stress. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. Emmy has a big passion for helping others and motivating people. As per usual, though, goals dictate the effectiveness of a program. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. 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. Glucosamine/Condroitin Glutamine Legs are given a. little more reps than the upper body. Getting back to your question yeah, I heard about it
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 Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. I mean it just seems futile why put in so much time,
I was just
Required fields are marked *. Divide your body parts into two workouts, and allow 48 hours between workouts. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Well, Mike replied, it was back in 1979. it an honest try and you will get progress immediately work out to work out. He later created a Consolidated Routine which. Calf raises 2 x 6-8 Meaning that your routine should be setup for what gives you the best gains like he once said not more or less but what is exact. lose that by trying this radical system. The workout included here best represents an effective and practical Heavy Duty routine. John Little This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here Recovery always precedes growth, and growth was our ultimate goal. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. 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. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. Jacked Gorilla is the middle brother of the 'Gorilla Family'. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Please consult your physician for personalized medical advice, diagnosis, or treatment. go out and sometimes I'll now be bigger than the bouncer. As Mike pointed out
Train with at least one partner. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! While it may be easy to overlook, Congratulations on finishing your workout! Ali: All I can say is before you waste any more time, money, etc. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Train with more intensity and you will need less volume. (For those that arent aware this is a classic sign of overtraining. 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. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Now I see
was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. a try. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs Lying triceps extensions 2 x 6-8, Back I have to agree with you Jon. All exercises are to be trained for one set only and to failure. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Short term progress will be evaluated primarily by strength increases. Leg extensions 1 x 6-8 As men and even women for that matter age our hormone levels drop as we age making it harder and harder to do the things we once did say in our 20s as compared to my age now which is 64. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. development I had but even then I was thinking; I'm going to lose everything that I worked so hard
Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. Mike Mentzers workouts are perfect for any age. The study did not mention what exercises were being done. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. No mention of intensity in the study. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Ali: I had heard about it in passing I had read some books referring to Arthur Jones
If you are not pushing yourself, then No, you will not gain. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. 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. All my other friends [are] as impressed we'll
ANALYSIS: A pre-exhaust superset for chest: flyes before presses. percentage was when I started with Mike's training. She is the face behind the workout routine articles here on Jacked Gorilla. Gosh, how stupid can one be. This is, and isn't what high intensity heavy duty training is all about. Met-rx meal replacement drink All rights Reserved. While genetic characteristics were important, Mike believed that they had been overemphasized. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. 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. 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. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. The materials are provided "as is" and without warranties of any kind either express or implied. Ali: Unless they're taking steroids and growth hormone they're all in my
much better I can study and I'm no longer tired from marathon training. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. I just
The researchers concluded that once a week training with an adequate exercise volume can successfully stimulate muscle growth in younger adults, but older gym goers who want to maintain their muscle mass should stick to longer and more frequent training sessions. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. In that case were just not following Mentzers program. Mike Mentzers Perfect Consolidated Workout Day 1. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. The main legs workout is repeated. Try to grow increasingly stronger in this range. By age 15, his . 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. How the hell were we going to grow unless we at least let that happen? The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. All drug free and of all different ages. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. 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. On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. The brevity of the program is important for the following reasons: when you grow stronger as a result of your workouts, the stresses on your body . Assist each other in going beyond failure. And Mentzer again ends with a compound exercise: weighted dips. 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. Its fine to speculate and have an opinion on whether you THINK something would be true or not, but keep in mind this particular poster specifically asked if anyone had made mass gains while using a Mike Mentzer consolidation routine. Ali: My background in training started about 8 years ago when I was 15 years old. The study was suppose to be training one day a week not 3. Failure wasnt enough for Mentzers Heavy Duty system. So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Universal machine shrugs 2 x 6-8 his articles and it made perfect sense to me. Q: Did Mike Mentzer ever do volume training? I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. Most everybody seems to be training multiple
I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. But they look well over 20 inches! I exclaimed. I placed an order for his book and video. guru58 December 6, 2020, 5:17pm 2. 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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