On this arm routine, Mentzers would hit a total of 7 different exercises. and really understanding what he was saying. I really didn't give it that much thought. 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. 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 Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. 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. Met-rx meal replacement drink By age 15, his . We werent worried about localized recovery of a particular muscle. Ali: Oh much better! On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Most everybody seems to be training multiple Ali: I had heard about it in passing I had read some books referring to Arthur Jones While genetic characteristics were important, Mike believed that they had been overemphasized. Whether or not the body fat calculation is accurate, at least Im getting consistent readings and have a point of reference by which I can monitor my progress. 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. 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. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. Ali: My background in training started about 8 years ago when I was 15 years old. the results. 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. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. Single leg extension (5 sets, 8-10 reps), 3. 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. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. Minds, -Group Coaching Through Subscription toMy Substack Newsletter, The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little and Joanne Sharkey, High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little, This site requires JavaScript to run correctly. Machine Pullover or Dumbbell and Cable Pullovers Together. 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. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. Definitely afraid, and even.. this is a fear even the very little muscular Reports varied as to the actual size of his arms. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Observe how this differs from the "typical" chest routine you'll see in most gyms. 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. switch to Heavy Duty you will have much more muscle and time allowinq the 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. 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. 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. freedom to become a more productive individual and enrich all areas of life. Is there anything you would like to add. Also note that he does squats after the leg extension and leg press superset. that's the mentality. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. 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. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Glucosamine/Condroitin Ali: My reaction was no way, no way this can work. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Ali: I really had nothing to show for my results, I basically looked the same. 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. 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. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. However, he is no longer available, and most people have to make do on their own. He saw right away it led to overtraining for the majority. I'm sure everyone else does. 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 . All I know is my waist size has gone down The Mike Mentzer Story. You are reading opinions only. Assist each other in going beyond failure. 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). Now I see The partner removed just enough stress for two or three forced reps. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. Your email address will not be published. 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. Superset ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give 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. A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Upright rows 2 x 6-8, Shoulders Well, Mike replied, it was back in 1979. Behind the neck overhead press (5 sets, 6-8 reps), 3. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. 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. Creatine It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. Lying triceps extensions 2 x 6-8, Back On this back routine, Mentzer hit 5 different exercises. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. I mean it just seems futile why put in so much time, The Centre is part of a particularly dynamic ecosystem, within the second French . 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. The cons of this routine are also obvious not enough direct work on specific muscle groups. The workouts will be conducted once every seven days, starting today. Training to failure, otherwise low volume doesnt work as well. I These people are not the norm, though. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. percentage was when I started with Mike's training. Learn how your comment data is processed. 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. Super greens. squats, deadlifts and dips anywhere between 35 to 50 percent increases. He later created a Consolidated Routine which. It is physical and biologically impossible! At that point, where the weight is stuck and wont budge, I will fight to complete the rep for a period of 15 seconds then rack the weight. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Comments. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Other than that, I will drink them when Im pressed for time. The volume in the consolidated workout is extremely low. using the wrong training systems. Was there anything else you did differently with this routine? I asked eagerly. For achieving failure, you can also . that this is exactly how much time it takes for the body to recover from high intensity training 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. At the very least not only all the results you get using 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. Mike Mentzer's Consolidated Routine. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Disclaimer: This website is an educational service that provides general health information. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? All exercises are to be trained for one set only and to failure. Intensity is the real factor. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. Single leg Extension: 5 sets 8-10 reps. Mike Mentzer died in 2001 at 49. 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. Pyramid system, 5 x 10, 3 x 10 . need I go on? Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. We knew that happened relatively quickly after a workout. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . Books of interest: heavy duty. Mike Mentzer had one of the sharpest minds in the muscle game. conventional wisdom that you're taught, you know you have to work out and got to be constantly Beta Alanine Youtube is a great place to start and also check out John Littles youtube channel. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program Each workout is done only once every 6-10 days. ALLWhat about your second workout of the week? I inquired. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Narrow Grip Underhand Pulldowns 16-10, Workout 2 Getting back to your question yeah, I heard about it All my other friends [are] as impressed we'll Derek: What kind of advice would you give to others that are in the position you Many people who comment on questions like this simply speculate without ever doing the program themselves. 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. 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. type of anabolic in existence using outrageous quantities and this I've learned greatly If they find its too exhausting, try the four-day. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. Please consult your physician for personalized medical advice, diagnosis, or treatment. Chest. We earn a commission if you click this link and make a purchase at no additional cost to you. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. 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. mentioned training systems. The secret, if there is one, is high intensity. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. The main legs workout is repeated. 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. Like 20 sets per body part stuff 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. Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate. Forced Reps A spotter helps just enough to keep the weight moving for additional reps. Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! The "Sainte-Marie" shaft is a former coal mine that was operated by the mining company "Compagnie des mines d'anthracite de La Mure" until 1946. Gosh, how stupid can one be. Workout frequency fell, workout intensity rose. The materials are provided "as is" and without warranties of any kind either express or implied. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like I just went through a complete physical metamorphosis! So, heres my general response to the posters question regarding mass gaining potential with consolidation training. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. go out and sometimes I'll now be bigger than the bouncer. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. All rights Reserved. Derek: How about your friends, what has been their reaction? 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. Back. his articles and it made perfect sense to me. ANALYSIS: Another pre-exhaust superset: laterals before presses. Go to full-rep failure in the 6-8 rep range. Here is Mike Mentzer's shoulder routine: 1. Single leg hamstring curls (5 sets, 8-10 reps), 5. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. 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. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral 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.
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