It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Counting macros limits the number of carbs, Are you tired, irritable, and lacking motivation? Leg curls 2 x 6-8 We knew that happened relatively quickly after a workout. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. 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 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. WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube High Intensity Training Explained by Dorian Yates Mike Mentzer: Mustachioed fraud or Bodybuilding genius? ( ) If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Mentzer started pumping iron again in 1975 after a four-year hiatus. Was there anything else you did differently with this routine? I asked eagerly. Do I Need a Trainer to Start My Workout Journey? You must be logged in to post a comment 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). WebThe principles behind Mike Mentzer's high-intensity workout system. No, perhaps not, he said. Emmy Wallin is a writer for Jacked Gorilla. They can also be produced synthetically or Carbohydrates (carbs) are an important macronutrient that provides energy for your body. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Dips 2 x 6-8, Triceps 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. Id follow that up with one or two sets of dips. No, perhaps not, he said. This can lead to muscle loss rather than gain. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Mike Mentzer died in 2001 at 49. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. The results were transformative, but life prevented Mentzer from truly showing them off. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. : You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. It is based on the principle that you should only train to the point of positive failure. 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. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. I knew that high-intensity training was the best, there was no question about that, but 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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.. Barbell upright row (5 sets, 6-8 reps). The next year Mike Mentzer took home first place in Nautilus pullovers 2 x 6-8 1. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. 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 began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. Heavy Duty continues to impact weight-training over four decades later. That three-days-a-week program left me so exhausted that when I did another full-body program on Monday, I was so shot afterward that all I could do was go home and sleep for a while.. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. 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. In grammar school and Ephrata High School, he received "all A's." 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. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. With all the other demands I had in my life at that time, I was really forced to do something about it. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. Mike, however, broke with Jones program as a result of personal experience. I remember meeting my brother in the gym for one of our usual workouts. 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. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Dont forget to share this article with your friends and family. On this leg routine, he performed 6 different exercises. Mentzer started pumping iron again in 1975 after a four-year hiatus. For a non-steroidal athlete, the key is to train intensely. Barbell forearm curl (5 sets, 10 reps). She is the face behind the workout routine articles here on Jacked Gorilla. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. Learn how your comment data is processed. Superset More money is better than less. I train in Golds, when I do train, and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Dumbbell flyes or pec deck 1-2 x 6-8 His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. No, perhaps not, he said. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Nautilus laterals 2 x 6-8 At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. That said, Mike was the best on the day, the competition was definitely fixed. IM, You must be logged in to post a comment Mike Mentzer had one of the sharpest minds in the muscle game. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. 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. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. The formula is: brief training, intense training, infrequent training, he said. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. For the 1980 Olympia, Mike's chest was not at it's biggest and best. 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. Being out from 1971 through to 1974. Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rowsperformed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can goor two sets of bent-over dumbbell laterals. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. [4] [2] Early life and education [ edit] Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia and was of German descent. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. 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. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Superset Squats 1 x 6-8 I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous days workout. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. That said, Mike was the best on the day, the competition was definitely fixed. Recovery always precedes growth, and growth was our ultimate goal. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v The Mike Mentzer Story. Reps got lower, weights got bigger, sets got much harder. Leg presses 1 x 6-8 Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. For the 1980 Olympia, Mike's chest was not at it's biggest and best. Mentzer recommended eating various fruits every day. 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. How Long Will I Live? Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. I remember meeting my brother in the gym for one of our usual workouts. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? (Updated), Priority Training Principle: How to Eliminate Weaknesses, 21-Curls & Half-Rep Training: Ultimate Guide, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. He would eat 4 different food groups to each serving he ate. That would be it.. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. For example, here is what a 12/6/6 drop set might look like for the shoulders: Perform 12 reps, drop the weight by 10%, rest 10 seconds 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. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. And Mentzer again ends with a compound exercise: weighted dips. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductive, perhaps even harmful, to our progress to have trained before we allowed recovery and growth to take place.. Then I might finish off with two sets of lying triceps extensions. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Do Your Hormones Affect Weight Gain and Loss? Standing calf raises (5 sets, 10-15 reps). In 1974 to keep the weight moving for additional reps constant muscle growth for years on end and,. Build mass the workout routine articles here on Jacked Gorilla that I ever used the face the. 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