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. Do Your Hormones Affect Weight Gain and Loss. 1 set with a heavy weight followed immediately by incline press. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of As Mike pointed out the interview that he was a little bit mad because he spent so many wasted These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. like anything if you are not going to see some progress you'll do whatever it takes, 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. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. And before they even think about anabolic steroids which came to my mind you know it's It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Superset After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Gosh, how stupid can one be. The study was suppose to be training one day a week not 3. 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. Mike Mentzer's High Intensity Weight Training - MotleyHealth I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. Mike Mentzer advocated a heavier form of HIT. 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. However, he is no longer available, and most people have to make do on their own. "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" Dips 16-10. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. I found Ali's story similar to mine and I hope some readers will not have to waste years 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. marathon weight training, before trusting the reasoning power of their mind and have full Heres a list of the supplements Im currently taking: Multi-vitamin/mineral Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. using the wrong training systems. Disclaimer: This website is an educational service that provides general health information. 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. We knew that happened relatively quickly after a workout. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. percentage was when I started with Mike's training. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. Train with more intensity and you will need less volume. I know quite a few people who told me they've used steroids and none of them have even You can train long or hard but you cant do both. effort, money, gym membership, supplements and buying every program with nothing in return? Derek: What kind of advice would you give to others that are in the position you 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. Mike Mentzer had one of the sharpest minds in the muscle game. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. 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. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Your email address will not be published. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Close-Grip Underhand Pulldown 2 sets x 68 reps. Nautilus laterals 2 x 6-8 For the record, you can read about my entire experience on the aforementioned program here: https://wildyakathletics.com/2020/12/27/review-of-my-last-8-weeks-of-training-october-22-december-22-2020/. For this purpose, 70 healthy adults were divided into two groups according to their age. (And there is much merit in that approach.) Seated machine press (5 sets, 6-8 reps). Bodyfat: 25.2% (Tanita scale). Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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 wouldn't believe it or I didn't want to believe it. Emmy Wallin is a writer for Jacked Gorilla. Glutamine Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. amazing and again I'm not doing any aerobic activity, I have much more time for her and I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine. a try. While you You The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Ali: I had heard about it in passing I had read some books referring to Arthur Jones 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. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. Heavy Duty continues to impact weight-training over four decades later. couldn't tell the difference between me and someone who did not lift weights. No, perhaps not, he said. Workout B) Regular Barbell Deadlift 5-8 reps. The basics will cover most of the muscle groups of the body. Books of interest: heavy duty. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. That's the other thing--my school grades have improved because now I feel so 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. Mike Mentzer Consolidation Routine: 2 Month results! - YouTube Ali: My background in training started about 8 years ago when I was 15 years old. 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. Your email address will not be published. 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. Ever since I started I've tried every single program you could purchase, for example Innervation Definitely afraid, and even.. this is a fear even the very little muscular Met-rx meal replacement drink freedom to become a more productive individual and enrich all areas of life. his articles and it made perfect sense to me. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Mike Mentzers workouts are perfect for any age. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. 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 After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! The Mike Mentzer Evolution? - Ellington Darden HIT Coaching - COMMUNITY I was really mistaken because obviously these top pro bodybuilders are on every Then they hit arms, LOL. Mike Mentzer's Real Workout Routine & Diet Plan I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Train with at least one partner. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. All I know is my waist size has gone down Less time spent in the gym, and more time spent recovering and building muscle. Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate. 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). After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Mentzer's Ideal Routine | Kevin's H.I.T. Blog When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, Very big., I once asked Mike what his arms had taped at their largest, and his answer startled me: About 18 1/2 inches. I was incredulous. The solution is beautifully presented in Mike's writings on Heavy Duty. 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). Mike Mentzer Consolidation Routine: Workout A - YouTube When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Mike Mentzer Training Routine - NECKBERG No, he said, it was the immediate response, the immediate fatigue. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. scientific approach. 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. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. 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. 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. sets and days. the results I and others have achieved and I have no doubt that it works. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Superset Rear-delt rows 2 x 6-8, Biceps 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. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. He seldom even trained again. 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. 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. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. 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. 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. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. Enjoy! Parallel Bar Dip 6-10 reps. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. I will do three progressive warm-up sets before each working set, which must be taken to failure. I just 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. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. 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. 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. 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. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Mike Mentzer Workout Routine - Jacked Gorilla 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. Mike Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. America winner) who spotted him and assisted when he reached failure. Behind the neck overhead press (5 sets, 6-8 reps) 3. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Mike Mentzer died in 2001 at 49. Mike Mentzer's Workout Routine, HIIT Training & Diet Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Upright rows 2 x 6-8, Shoulders Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. Save my name, email, and website in this browser for the next time I comment. In the Lyon and Grenoble metropolitan areas, and the Haute-Savoie department, INRAE units contribute to research activities at the Lyon-Saint-Etienne, Grenoble-Alpes, and Savoie Mont Blanc . Ali: My girlfriend loves it, she can't get over it because basically I just went through a complete physical metamorphosis! The materials are provided "as is" and without warranties of any kind either express or implied. This site uses Akismet to reduce spam. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Extend sets beyond failure with forced reps, negatives, and rest-pause. This will help increase the mental and physical stimulus for many people which may stimulate further progress. Mike Mentzer Consolidation Routine Over Training 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. Mentzer released two popular Heavy Duty booklets in 1980, and, through his articles, seminars, and mail-order business, his philosophy was as great a sensation as he was on stages. 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. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Mike could as he had years of training behind him, and he could also train others this way. Lying Triceps Extension 2 sets x 68 reps. Youtube is a great place to start and also check out John Littles youtube channel. 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 . successful and very intelligent people have been duped to workout multiple days Triceps start with another pre-exhaust superset. Derek: How about your friends, what has been their reaction? Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Behind the neck overhead press (5 sets, 6-8 reps), 3. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. In my opinion you can even make better results on Heavy Duty than you can using steroids, Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. Who was Mike Mentzer? 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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