1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. This is, and isn't what high intensity heavy duty training is all about. mentioned training systems. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Mike Mentzer Consolidation Routine: 2 Month results! 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. Derek: What kind of advice would you give to others that are in the position you
I will do three progressive warm-up sets before each working set, which must be taken to failure. Dips 2 x 6-8, Triceps and use Heavy Duty protocol. 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. But I was severely mistaken, all this time I really was,
If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. 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). Jacked Gorilla is the middle brother of the 'Gorilla Family'. 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. Mike Mentzer Workout Routine - Jacked Gorilla development I had but even then I was thinking; I'm going to lose everything that I worked so hard
1. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Lying triceps extensions 2 x 6-8, Back Youtube is a great place to start and also check out John Littles youtube channel. Now I see
Derek: How about your friends, what has been their reaction? 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. Superset 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. Utilize pre-exhaust supersets. Using 6 to 9 reps achieve full-rep failure. 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. 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. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. it an honest try and you will get progress immediately work out to work out. 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. This will help increase the mental and physical stimulus for many people which may stimulate further progress. lose that by trying this radical system. It flies against all quote un-quote
Train with less intensity and you will need more volume. With all the other demands I had in my life at that time, I was really forced to do something about it. 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. Other than that, I will drink them when Im pressed for time. As we age we should be training less but not more. Glucosamine/Condroitin Derek: I get your point. Superset Legs are given a little more reps than the upper body. 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. Mentzer always pushed one set to muscular failure. Superset Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. Disclaimer: This website is an educational service that provides general health information. All drug free and of all different ages. Train with more intensity and you will need less volume. He is known for being a fitness icon and he was known for his muscular shoulders. All rights Reserved. The important thing is when you make the switch
Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. 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. It was so that his nervous system could repair itself. 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. 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. The study did not mention what exercises were being done. Mike Mentzer Consolidation Routine Over Training For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). Glutamine 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. Upright rows 2 x 6-8, Shoulders More money is better than less. But Heavy Duty endured. No mention of intensity in the study. 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. 1. Ali: All I can say is before you waste any more time, money, etc. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. You
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/. We knew that happened relatively quickly after a workout. had even less exercises. 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. marathon weight training, before trusting the reasoning power of their mind and have full
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. Do 1-3 warmup sets before working sets. freedom to become a more productive individual and enrich all areas of life. I wouldn't believe it or I didn't want to believe it. If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. As per usual, though, goals dictate the effectiveness of a program. Please consult your physician for personalized medical advice, diagnosis, or treatment. By age 15, his . Mike Mentzer Workout: Complete Guide - The Barbell Heavy Duty: Basics of Mike Mentzer Workout Routine. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. 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. Then they hit arms, LOL. When you look the same from year in to year out and you're putting this much time in it's
The greatest representative of the old guard, Arnold Schwarzenegger, won. For instance, some muscles only obtain secondary stimulation, if that. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. What does Mike Mentzers workout routine look like? Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Now I see that was wrong. 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 . I know Mentzer said the whole protein supplement thing is a racket and that its unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. However my strength hasn't increased in my . Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. 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. the top bodybuilders said to do--ultra marathon routines. 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). It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. 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. You dont have to get crazy. Bent-over barbell rows 2 x 6-8, Traps The last workout I performed was a light full body workout on July 21, 2008. Disclaimer: This website is an educational service that provides general health information. Make sure you're always keeping proper form. Mike Mentzer's 'Heavy Duty' Workout and Diet Plan Dont forget to share this article with your friends and family. You havent mentioned Intensity. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. 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. 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. That's the other thing--my school grades have improved because now I feel so
Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . Creatine Mentzer's Ideal Routine | Kevin's H.I.T. Blog And before they even think about anabolic steroids which came to my mind you know it's
Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like
document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. Ali: My reaction was no way, no way this can work. 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. I saw this question on the web recently followed by some interesting answers in the comments section. 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. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Force yourself to go beyond failure using forced reps and negatives. We werent worried about localized recovery of a particular muscle. Here is a "classic" Mike Mentzer HIT routine from his early training. 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. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. I still trained religiously during that time period, but with less intensity. But they look well over 20 inches! I exclaimed. 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. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? Close-grip pulldowns 2 x 6-8 Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. You're going to have to try something different like Heavy Duty to get different results. 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. The Role of Genetics This is my experience. While you
But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Here is a classic Mike Mentzer HIT routine from his early training. , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. All exercises are to be trained for one set only and to failure. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. I mean obviously I already have time constraints as it is. How the hell were we going to grow unless we at least let that happen? Less volume in reps and sets and more effort. 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. Try to grow increasingly stronger in this range. 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. his articles and it made perfect sense to me. Login. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. Mike Mentzer had one of the sharpest minds in the muscle game. that this is exactly how much time it takes for the body to recover from high intensity training
That brought his bodyweight up again, but only slightly. utilized short high intensity training. More like 5 or more if you really want to be at your strongest. 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. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. because my metabolism has increased. Less time spent in the gym, and more time spent recovering and building muscle. Dips 16-10. I hope that anyone reading this article does not take is seriously. I recently did one of Mike Mentzer's 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. Besides, Mike explained, its very difficult to accurately assess your genetic potential. I don't know what my exact body fat
Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. No, perhaps not, he said. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program
ANALYSIS: Finally, no pre-exhaust supersets for biceps. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. 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. We knew that recovery was important in terms of overall, or systemic, recovery. I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. It struck me that Mike had been the only high-intensity advocate who actually broke with Arthur Jones on the point of employing a split routine. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to
The workouts will be conducted once every seven days, starting today. Training to failure, otherwise low volume doesnt work as well. Was there anything else you did differently with this routine? I asked eagerly. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Standing barbell curls 1 x 6-8 But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. I know quite a few people who told me they've used steroids and none of them have even
document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. 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. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. And Mentzer again ends with a compound exercise: weighted dips. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories
Of course, I realize hes inquiring about muscle mass, not simply weight gain. I don't know what my exact body fat percentage was when I started with Mike's training. Heavy Duty, indeed. The main legs workout is repeated. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Mike Mentzer Consolidation Routine: 2 Month results! - YouTube Beta Alanine Vitamin E years with nothing to show for results, before he was willing to trust his mind
Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger He mentioned to me after
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. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). Universal machine shrugs 2 x 6-8 On this arm routine, Mentzers would hit a total of 7 different exercises. Squats 18-15 Beyond that, you should be resting at least 3 minutes between sets. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Standing Calf Raise 2 sets x 68 reps. The partner removed just enough stress for two or three forced reps. and really understanding what he was saying. 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. conventional wisdom that you're taught, you know you have to work out and got to be constantly
The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. 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. Maybe they are afraid, have some fear or are skeptical even though they see
Single leg extension (5 sets, 8-10 reps), 3. 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. Then I might finish off with two sets of lying triceps extensions. Whey protein Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. Pushdowns 1 x 6-8 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. As men and even women for that matter age our hormone levels drop as we age making it harder and harder to do the things we once did say in our 20s as compared to my age now which is 64. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization,
And whatever style of training you choose, make sure its one that you enjoy! Here are the workouts, each to be performed every other week: Workout 1 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. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . The workout included here best represents an effective and practical Heavy Duty routine. Walking dumbbell lunge (5 sets, 8-10 reps), 6. 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. Dumbbell flyes or double cable crossover super setted with. the results. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. 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. I found Ali's story similar to mine and I hope some readers will not have to waste years
Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. No, he said, it was the immediate response, the immediate fatigue. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. to Heavy Duty you have one less problem to rack your brain with. 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!
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