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Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. The cons of this routine are also obvious not enough direct work on specific muscle groups. Toe presses 1 x 6-8, Chest Triceps start with another pre-exhaust superset. I thought oh no, I'll probably atrophy even the small amount of muscle I have. I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. 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. Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! because my metabolism has increased. Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate. The main legs workout is repeated. Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. I mean it just seems futile why put in so much time, 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 . ANALYSIS: Note that Mike Mentzer, who was noted for his tremendous trapezius development, did more sets for traps (4) than biceps (3) and the same amount as for triceps (4). Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. 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. If youre one of these people whos whole physique develops proportionally from just the basic 4 or 5 compounds, then by all means, dont waste your time with the isolation stuff. It wasnt the long-term recovery that was required. I really didn't give it that much thought. All rights Reserved. I'm sure everyone else does. Read the rest of my comments below! Super greens. This is, and isn't what high intensity heavy duty training is all about. (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book All exercises are to be trained for one set only and to failure. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes 2. For instance, some muscles only obtain secondary stimulation, if that. Squats 18-15 Mike Mentzer Client Results - High Intensity Training with Mike Mentzer Mike Mentzer's Real Workout Routine & Diet Plan 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. We had to recover first. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Enter your email address to subscribe to this blog and receive notifications of new posts by email. On this arm routine, Mentzers would hit a total of 7 different exercises. Leg extensions 1 x 6-8 Close-grip pulldowns 2 x 6-8 Login. stress. . Mike, however, broke with Jones program as a result of personal experience. 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). Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group I'm saying before you even look to anabolic steroids or to the 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. Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks Dorian Yates uses this program and he was Mr. Olympia. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Well I can't say he's the only one, many very Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. 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. Parallel Bar Dip 6-10 reps. Glucosamine/Condroitin Derek: Before you changed over to Heavy Duty had you ever heard about it? Doing a Mike Mentzer heavy duty program - Bodybuilding.com Also note that he does squats after the leg extension and leg press superset. ANALYSIS: Finally, no pre-exhaust supersets for biceps. Superset If we had not recovered, then, in fact, there was no way we could have grown from the first workout. 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. ANALYSIS: Another pre-exhaust superset: laterals before presses. 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 found that when I split the routine, doing half the body one day, the fatigue was even less than halfit was much less than half. 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. Less time spent in the gym, and more time spent recovering and building muscle. Nowadays HIT enthusiasts often perform fewer. Recovery always precedes growth, and growth was our ultimate goal. Good point. Mike Mentzer Consolidation Routine Over Training Observe how this differs from the "typical" chest routine you'll see in most gyms. Just by using a very simple, concise and Copyright © 1999-2021 FitWise.com. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. 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? The study was suppose to be training one day a week not 3. He helped raise the weight so it could be lowered as slowly as possible on negative reps. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. 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. IM, You must be logged in to post a comment that this is exactly how much time it takes for the body to recover from high intensity training Superset Bent-over barbell rows 2 x 6-8, Traps When you look the same from year in to year out and you're putting this much time in it's Standing calf raises (5 sets, 10-15 reps). 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). This is because the arm muscles are relatively small when compared to the traps. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. Upright rows 2 x 6-8, Shoulders Pushdowns 1 x 6-8 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. Yes Robert you are right on the money. Derek: How about your friends, what has been their reaction? 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. Dam, it took 16 weeks for you to figure that one out. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Superset 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. were trying all these other programs? Here is a "classic" Mike Mentzer HIT routine from his early training. When you "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" . The last workout I performed was a light full body workout on July 21, 2008. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. Copyright © 2001-2020 BodybuildingFanatic.com. Mike Mentzer's 'Heavy Duty' Workout and Diet Plan Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Glutamine Mike Mentzer died in 2001 at 49. Cable triceps pushdown (5 sets, 8-10 reps), 3. Front barbell raise (5 sets, 8-10 reps) 5. I hope that anyone reading this article does not take is seriously. Seated machine press (5 sets, 6-8 reps). Universal machine shrugs 2 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. The other key component of HIT is the low workout volume. 1-2 Sets for as Long as Possible. in the gym. freedom to become a more productive individual and enrich all areas of life. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. Reports varied as to the actual size of his arms. 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. Alpha Lipoic Acid If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories and use Heavy Duty protocol. Deadlifts 15-8 Training Legs to failure presents it problems! Flat barbell bench press (5 sets, 6-8 reps), 5. I know quite a few people who told me they've used steroids and none of them have even Behind the neck overhead press (5 sets, 6-8 reps) 3. ALLWhat about your second workout of the week? I inquired. On standard toe raise machine or on leg press; 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. 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. 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. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Lying Triceps Extension 2 sets x 68 reps. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. I saw this question on the web recently followed by some interesting answers in the comments section. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . 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. figured that this is like anything else in the world, you just model what the majority of Narrow Grip Underhand Pulldowns 16-10, Workout 2 I think this test was another way to further Mikes training programs in favor of the more is better camp. couldn't tell the difference between me and someone who did not lift weights. Save my name, email, and website in this browser for the next time I comment. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Single leg extension (5 sets, 8-10 reps), 3. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. 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. Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! Ali: My background in training started about 8 years ago when I was 15 years old. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. Create a free website or blog at WordPress.com. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Make sure you're always keeping proper form. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Look at Then I might finish off with two sets of lying triceps extensions. Behind the neck overhead press (5 sets, 6-8 reps), 3. We werent worried about localized recovery of a particular muscle. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. Over two decades after his passing, Mike Mentzers workout system lives on. Bent over dumbbell raise (5 sets, 8-10 reps), 4. just insane. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. 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. In the late 80's to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. Single leg Extension: 5 sets 8-10 reps. 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 Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. Bodyfat: 25.2% (Tanita scale). HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube While genetic characteristics were important, Mike believed that they had been overemphasized. This site uses Akismet to reduce spam. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. 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. Mike Mentzers Perfect Consolidated Workout Day 1. It was during a trip to California to interview Steve Reeves, in fact, that Mike invited me to stay with him as his guest at his apartment in Hollywood. 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. Reps got lower, weights got bigger, sets got much harder. The Mike Mentzer Evolution? - Ellington Darden HIT Coaching - COMMUNITY Here is Mike Mentzer's shoulder routine: 1. I just went through a complete physical metamorphosis! A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. Mike Mentzer began bodybuilding when he was 12 years old. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. 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. 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. Beta Alanine The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Gosh, how stupid can one be. No mention of intensity in the study. Heavy Duty books and courses continued to sell. 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. 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. Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. 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. Like 20 sets per body part stuff Your email address will not be published. Straight arm pulldown (5 sets, 8-10 reps), 2. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. 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. were just like me--miniscule results. Melatonin (only when I have trouble sleeping) 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. Legs are given a little more reps than the upper body. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Here are the workouts, each to be performed every other week: Workout 1 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. That would be it.. Then came the 1980 Mr. Olympia. 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. Vitamin E