Read the rest of my comments below! Assist each other in going beyond failure. Mike Mentzer Consolidation Routine: 2 Month results! 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! bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they Yes Robert you are right on the money. As per usual, though, goals dictate the effectiveness of a program. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. 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. and really understanding what he was saying. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. 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. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. Disclaimer: This website is an educational service that provides general health information. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. He later created a Consolidated Routine which. 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. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like Dumbbell side lateral raise (5 sets, 8-10 reps) 2. It's And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his most productive routine., Editors note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). She is the face behind the workout routine articles here on Jacked Gorilla. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Utilize pre-exhaust supersets. 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. Each rep will be performed with a cadence of 4-2-4. Your email address will not be published. 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 Standing barbell curls 1 x 6-8 Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. Each workout is done only once every 6-10 days. 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. 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. Workout B) Regular Barbell Deadlift 5-8 reps. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. If trainees in this group with less volume and loss muscle mass than how in the hell is increasing the volume of training going to increase muscle mass. Garlic 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. Walking dumbbell lunge (5 sets, 8-10 reps), 6. 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. And Mentzer again ends with a compound exercise: weighted dips. 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. her boyfriend now has an amazing body. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. As Mike pointed out Barbell forearm curl (5 sets, 10 reps). Increasing the volume also increases the amount of recovery time need to make the gains needed. You Your email address will not be published. Narrow Grip Underhand Pulldowns 16-10, Workout 2 development I had but even then I was thinking; I'm going to lose everything that I worked so hard Id follow that up with one or two sets of dips. In that kind of a case the best thing that can happen would be that you merely wouldnt make any progress; youd just spin your wheels. Dumbbell flyes or double cable crossover super setted with. Ali: My reaction was no way, no way this can work. 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. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of It is physical and biologically impossible! Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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. Leg presses 1 x 6-8 Standing Calf Raise 2 sets x 68 reps. When you look the same from year in to year out and you're putting this much time in it's Mike Mentzer Workout Routine, Diet Plan & Supplements - SPCFiTZ couldn't tell the difference between me and someone who did not lift weights. in the gym. Mike Mentzer Consolidation Routine - Pros and Cons - Bodybuilding Fanatic Nowadays HIT enthusiasts often perform fewer. All exercises are to be trained for one set only and to failure. Look at Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. 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. Is there anything you would like to add. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. The main legs workout is repeated. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? All drug free and of all different ages. 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. (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book Mike Mentzer's Workout Routine. Extend sets beyond failure with forced reps, negatives, and rest-pause. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! (And there is much merit in that approach.) 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. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. 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. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program Then Id work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure. Mike Mentzer High Intensity Training Information - Bodybuilding Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Unless one is on drugs (s******s) can one get away with insane high volume workouts. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. 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 Mentzers Perfect Consolidated Workout Day 1. Derek: What kind of advice would you give to others that are in the position you that this is exactly how much time it takes for the body to recover from high intensity training were trying all these other programs? Triceps start with another pre-exhaust superset. This site uses Akismet to reduce spam. I think this test was another way to further Mikes training programs in favor of the more is better camp. 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 Mentzer advocated a heavier form of HIT. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. The body needs time to recover as a whole, not just the specific bodypart that was trained. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. On this back routine, Mentzer hit 5 different exercises. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. I hope that anyone reading this article does not take is seriously. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral Derek: Tell us about your results. 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. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. Straight arm pulldown (5 sets, 8-10 reps), 2. Required fields are marked *. All rights Reserved. Seated machine press (5 sets, 6-8 reps). 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. Thats why he advocated only one day per week. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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. Login. Derek: And what does your girlfriend think of now having more time available for her. Having recently done the program, I decided I would share my 2 cents. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. If you are not pushing yourself, then No, you will not gain. 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. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. 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. Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy Many people who comment on questions like this simply speculate without ever doing the program themselves. 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. For instance, some muscles only obtain secondary stimulation, if that. . The last workout I performed was a light full body workout on July 21, 2008. 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. Mentzer's Ideal Routine. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? Why would I train more and deplete my recovery resources even more?? enhances recovery ability. Besides, Mike explained, its very difficult to accurately assess your genetic potential. 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. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. 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 . Heavy Duty: Basics of Mike Mentzer Workout Routine. Therefore, when answering a question like this, you should have some experience actually doing the program in question. With all the other demands I had in my life at that time, I was really forced to do something about it. Close-grip pulldowns 2 x 6-8 like that, I figured it was just like any other aspect of life you just model them and get Well I can't say he's the only one, many very 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. All I know is my waist size has gone down Front barbell raise (5 sets, 8-10 reps), 5. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Go to full-rep failure in the 6-8 rep range. While some truly believe he was a genius, others think he was completely crazy. Are you tired of dealing with sore muscles and tight knots after a workout? 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. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. Learn how your comment data is processed. By age 15 he weighed 165 pounds and could bench press 370 pounds. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. The greatest representative of the old guard, Arnold Schwarzenegger, won. Using 6 to 9 reps achieve full-rep failure. the top bodybuilders said to do--ultra marathon routines. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. The workouts will be conducted once every seven days, starting today. 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. And there were times when we skipped even two days in between workouts72 hours. Here are the workouts, each to be performed every other week: Workout 1 Squats 18-15 It was just too much all at once. Ali: Oh much better! Beta Alanine Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. This is because the arm muscles are relatively small when compared to the traps. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. Just by using a very simple, concise and 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. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Well, Mike replied, it was back in 1979. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Mike Mentzer Workout Routine - Jacked Gorilla 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 readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. At the age of 18 he started competing in physique competitions, and two years later in . 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. Doing a Mike Mentzer heavy duty program - Bodybuilding.com Other than that, I will drink them when Im pressed for time. All the bodybuilders who trained under Jones watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. You are reading opinions only. Train with at least one partner. 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. Close-Grip Underhand Pulldown 2 sets x 68 reps. He mentioned to me after When you 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. Here is a classic Mike Mentzer HIT routine from his early training. Heavy Duty books and courses continued to sell. The study was suppose to be training one day a week not 3. 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. Mentzer came from a well-educated home. More like 5 or more if you really want to be at your strongest.
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