Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. The gym opens in 45 minutes. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Superset Dumbbell flyes or pec deck 1-2 x 6-8 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. I think this test was another way to further Mikes training programs in favor of the more is better camp. Less time spent in the gym, and more time spent recovering and building muscle. The workout included here best represents an effective and practical Heavy Duty routine. Dorian Yates uses this program and he was Mr. Olympia. Parallel Bar Dip 6-10 reps. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. We earn a commission if you click this link and make a purchase at no additional cost to you. I have to agree with you Jon. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. 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. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . When you look the same from year in to year out and you're putting this much time in it's Failure wasnt enough for Mentzers Heavy Duty system. years with nothing to show for results, before he was willing to trust his mind Training legs is painful and hard! Then I might finish off with two sets of lying triceps extensions. Now, Im not saying that most people should be doing high volume training, either. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. Beyond that, you should be resting at least 3 minutes between sets. 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. Emmy Wallin is a writer for Jacked Gorilla. 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. Mentzers training was based around intensity. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. New Cognizant jobs added daily. Other than that, I will drink them when Im pressed for time. On this leg routine, he performed 6 different exercises. Mike Mentzer Workout: Complete Guide - The Barbell Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! 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. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! With all the other demands I had in my life at that time, I was really forced to do something about it. using the wrong training systems. Over two decades after his passing, Mike Mentzers workout system lives on. Well I can't say he's the only one, many very A New Study Confirms Mike Mentzer's Once-a-Week Training Method for The conclusion was that age does make a difference. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. How the hell were we going to grow unless we at least let that happen? I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Standing dumbbell shrug (5 sets, 8-10 reps), 5. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. 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. Heavy Duty, indeed. 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. I hope that anyone reading this article does not take is seriously. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Read the rest of my comments below! The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Make sure you're always keeping proper form. Utilize pre-exhaust supersets. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Workout B) Regular Barbell Deadlift 5-8 reps. Training to failure, otherwise low volume doesnt work as well. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. 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. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. switch to Heavy Duty you will have much more muscle and time allowinq the The study did not mention what exercises were being done. the interview that he was a little bit mad because he spent so many wasted We werent worried about localized recovery of a particular muscle. If you are not pushing yourself, then No, you will not gain. Copyright © 1999-2021 FitWise.com. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Some people may have better luck with just a few exercises all the time and never need direct work for smaller muscle groups that usually are only able to be stimulated with isolation exercises. All drug free and of all different ages. Mike Mentzer Workout Routine - Jacked Gorilla The main legs workout is repeated. Train with more intensity and you will need less volume. Mike Mentzer advocated a heavier form of HIT. Just by using a very simple, concise and The Mike Mentzer Evolution? - Ellington Darden HIT Coaching - COMMUNITY Your email address will not be published. Kelp All rights Reserved. He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. Mike Mentzer's Workout Routine, HIIT Training & Diet Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. All rights Reserved. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Please consult your physician for personalized medical advice, diagnosis, or treatment. 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. 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. ALLWhat about your second workout of the week? I inquired. 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 biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Doing a Mike Mentzer heavy duty program - Bodybuilding.com Mike Mentzer began bodybuilding when he was 12 years old. For this purpose, 70 healthy adults were divided into two groups according to their age. Alpha Lipoic Acid 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. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . I was just Mike Mentzer Consolidation Routine Over Training A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. 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. You dont have to get crazy. mentioned training systems. Mentzer's Ideal Routine | Kevin's H.I.T. Blog Close-Grip Underhand Pulldown 2 sets x 68 reps. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Single leg Extension: 5 sets 8-10 reps. But they look well over 20 inches! I exclaimed. couldn't tell the difference between me and someone who did not lift weights. Train with at least one partner. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Finally, there is the research (National Strength & Conditioning Association) which shows that multiple sets are better for producing muscle gains than are single sets, which were found to be good for maintaining but not as hot for gaining. Derek: What made you decide to try Heavy Duty? were in before you switched over to Heavy Duty. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. the results I and others have achieved and I have no doubt that it works. He later created a Consolidated Routine which. Standing barbell curls 1 x 6-8 And whatever style of training you choose, make sure its one that you enjoy! Single leg hamstring curls (5 sets, 8-10 reps), 5. Overhead cable triceps extension (5 sets, 8-10 reps), 4. and use Heavy Duty protocol. Books of interest: heavy duty. Comments. 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. 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. The volume in the consolidated workout is extremely low. I remember meeting my brother in the gym for one of our usual workouts. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Ali: Unless they're taking steroids and growth hormone they're all in my Mike Mentzers Perfect Consolidated Workout Day 1. 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. This is precisely the reason we have such an obesity problem in this world. Required fields are marked *. Squats 1 x 6-8 Failure will be defined as the point during the set where one more full rep in good form cannot be executed. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. And while keeping up that kind of training in addition to a full college schedule, a part-time job with a physician and the demands of an ongoing relationship with a nice young lady, I found that I just didnt have the energy. Bent-over barbell rows 2 x 6-8, Traps 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. Mike Mentzer's Consolidated Routine. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Close-grip pulldowns 2 x 6-8 Do Your Hormones Affect Weight Gain and Loss. That brought his bodyweight up again, but only slightly. Omega-3 I will do three progressive warm-up sets before each working set, which must be taken to failure. It's Mike Mentzer had one of the sharpest minds in the muscle game. Flat barbell bench press (5 sets, 6-8 reps), 5. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Then they hit arms, LOL. to Heavy Duty you have one less problem to rack your brain with. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. Mike Mentzers workouts are perfect for any age. Ali: My reaction was no way, no way this can work. 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. Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks 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. Machine Pullover or Dumbbell and Cable Pullovers Together. Assist each other in going beyond failure. Each rep will be performed with a cadence of 4-2-4. Derek: How about your friends, what has been their reaction? Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. The solution is beautifully presented in Mike's writings on Heavy Duty. The body needs time to recover as a whole, not just the specific bodypart that was trained. What does Mike Mentzers workout routine look like? 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. much better I can study and I'm no longer tired from marathon training. Observe how this differs from the "typical" chest routine you'll see in most gyms. What kind of results did you get from your use of those prior Having recently done the program, I decided I would share my 2 cents. 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. Copyright © 2001-2020 BodybuildingFanatic.com. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. confidence in Heavy Duty training. 1 Cognizant Jobs in Grenoble, Auvergne-Rhne-Alpes, France - LinkedIn Standing Calf Raise 2 sets x 68 reps. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. I have definitely been mistaken all along. 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. INRAE center Clermont-Auvergne-Rhne-Alpes This is, and isn't what high intensity heavy duty training is all about. Now I see While it may be easy to overlook, Congratulations on finishing your workout! Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe. squats, deadlifts and dips anywhere between 35 to 50 percent increases. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Sandows method uses weights to build the mind/nervous system/muscle-connection contraction feed back loop so that, if your lifting a 10lb dumbbell, with the isometric contraction added, inside your arm, it feels like your lifting a much heavier weight. I really didn't give it that much thought. 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. All my other friends [are] as impressed we'll This will help increase the mental and physical stimulus for many people which may stimulate further progress. Thats why he advocated only one day per week. I placed an order for his book and video. "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Q: Did Mike Mentzer ever do volume training? His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. 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? A muscle does not need to be trained more than once in a 7 day period. Id follow that up with one or two sets of dips. Pushdowns 1 x 6-8 But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer ANALYSIS: Another pre-exhaust superset: laterals before presses. 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. 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. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. On this arm routine, Mentzers would hit a total of 7 different exercises. 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. Doing a Mike Mentzer heavy duty program All exercises have two light warm up sets Train every 5 days Workout 1: 1 X Deadlift 1 X Standing shoulder press 1 X Calf raises . 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 had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. That right there is over training. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Straight arm pulldown (5 sets, 8-10 reps), 2. 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. 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. type of anabolic in existence using outrageous quantities and this I've learned greatly HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube Disclaimer: This website is an educational service that provides general health information. Heavy Duty continues to impact weight-training over four decades later. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group Do 1-3 warmup sets before working sets. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. Heavy Duty books and courses continued to sell. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. IM, You must be logged in to post a comment He mentioned to me after 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. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. stress. And there were times when we skipped even two days in between workouts72 hours. All exercises are to be trained for one set only and to failure. a try. Enjoy! Look at In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. 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. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? Legs are given a. little more reps than the upper body. I will post the results of my first workout when Im finished. Vitamin E Go to full-rep failure in the 6-8 rep range. The important thing is when you make the switch 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.

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