I really didn't give it that much thought. You have nothing to lose and everything to gain, I thought I was your typical As we age we should be training less but not more. Single leg Extension: 5 sets 8-10 reps. In later years, however, he confided that he had reservations about making such a strong case for genetics. Derek: What kind of advice would you give to others that are in the position you 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). (For those that arent aware this is a classic sign of overtraining. Good point. Please feel free to ask questions and leave comments as it relates to the topic(s), or if youd just like to say helloI want to hear from you! were trying all these other programs? You have to recover before you can grow, Mike continued, So, we figured, why work out again? 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. Single leg extension (5 sets, 8-10 reps), 3. Leg curls 2 x 6-8 Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. Mike Mentzers Heavy Duty training system was a revolution. The other key component of HIT is the low workout volume. Emmy has a big passion for helping others and motivating people. 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 don't know what my exact body fat Derek: I get your point. I will do three progressive warm-up sets before each working set, which must be taken to failure. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. Copyright © 2001-2020 BodybuildingFanatic.com. In other words, in the group of older adults, nobody maintained their muscle size after cutting down to one session per week, even though they managed to maintain their strength. That brought his bodyweight up again, but only slightly. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. 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. Pyramid system, 5 x 10, 3 x 10 . need I go on? In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. Mike Mentzer's Consolidated Routine. Back. The workouts will be conducted once every seven days, starting today. a try. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. The workout included here best represents an effective and practical Heavy Duty routine. Train with more intensity and you will need less volume. Close-Grip Underhand Pulldown 2 sets x 68 reps. You 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 . go out and sometimes I'll now be bigger than the bouncer. 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. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. 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. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Barbell preacher curl (5 sets, 8-10 reps), 7. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Save my name, email, and website in this browser for the next time I comment. No, he said, it was the immediate response, the immediate fatigue. (And there is much merit in that approach.) 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. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. 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. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Dont forget to share this article with your friends and family. Single leg hamstring curls (5 sets, 8-10 reps), 5. 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. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. Enjoy! 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories I was just Legs are given a. little more reps than the upper body. Ali: My reaction was no way, no way this can work. All my other friends [are] as impressed we'll Id follow that up with one or two sets of dips. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. It went beyond. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. At the age of 18 he started competing in physique competitions, and two years later in . Straight arm pulldown (5 sets, 8-10 reps), 2. 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 . 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. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. 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. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. that this is exactly how much time it takes for the body to recover from high intensity training We earn a commission if you click this link and make a purchase at no additional cost to you. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. However my strength hasn't increased in my . Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. 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. Cable triceps pushdown (5 sets, 8-10 reps), 3. Parallel Bar Dip 6-10 reps. And his pairing of the exercises is brilliant as well. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Nowadays HIT enthusiasts often perform fewer. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. 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 Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. The gym opens in 45 minutes. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . 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. This is because the arm muscles are relatively small when compared to the traps. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Superset Mike Mentzer advocated a heavier form of HIT. Heavy Duty continues to impact weight-training over four decades later. Beta Alanine 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! We had to recover first. because my metabolism has increased. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Superset Id complete two cycles of those two exercises and then move on to two sets of bent-over barbell rows to finish up my lat work. . That right there is over training. 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 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. using the wrong training systems. 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. Enter your email address to subscribe to this blog and receive notifications of new posts by email. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. 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. 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). Seated machine press (5 sets, 6-8 reps). Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). just insane. development I had but even then I was thinking; I'm going to lose everything that I worked so hard He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. Walking dumbbell lunge (5 sets, 8-10 reps), 6. Save my name, email, and website in this browser for the next time I comment. Required fields are marked *. Alpha Lipoic Acid Front barbell raise (5 sets, 8-10 reps), 5. , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. . Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like While you Emmy Wallin is a writer for Jacked Gorilla. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. The basics will cover most of the muscle groups of the body. When you These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. 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. All I know is my waist size has gone down 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. It flies against all quote un-quote 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. Heavy Duty, indeed. Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. 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. Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. Go to full-rep failure in the 6-8 rep range. Training Legs to failure presents it problems! 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 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. Incline barbell bench press (5 sets, 6-8 reps). Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. successful and very intelligent people have been duped to workout multiple days I just Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to 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. I'm sure everyone else does. 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. By age 15 he weighed 165 pounds and could bench press 370 pounds. Dorian Yates uses this program and he was Mr. Olympia. Huge Whey - Whey Protein Powder (30 Servings). training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, the results I and others have achieved and I have no doubt that it works. During the next two decades, Mike Mentzer created a lot of fuss with the unconventional training philosophy he wrote about in his Heavy Duty articles and which emphasized brief, intensive and infrequent workouts. Save my name, email, and website in this browser for the next time I comment. Now, Im not saying that most people should be doing high volume training, either. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. 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. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Melatonin (only when I have trouble sleeping) We werent worried about localized recovery of a particular muscle. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. her boyfriend now has an amazing body. 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. Divide your body parts into two workouts, and allow 48 hours between workouts. The study did not mention what exercises were being done. squats, deadlifts and dips anywhere between 35 to 50 percent increases. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. 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. You're going to have to try something different like Heavy Duty to get different results. Superset Less time spent in the gym, and more time spent recovering and building muscle. Login. 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. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Triceps start with another pre-exhaust superset. 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. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Flat barbell bench press (5 sets, 6-8 reps), 5. Mentzer's Ideal Routine. It's insane to keep doing the same thing and expect to get different results. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. Omega-3 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. Your email address will not be published. Machine Pullover or Dumbbell and Cable Pullovers Together. What does Mike Mentzers workout routine look like? So, heres my general response to the posters question regarding mass gaining potential with consolidation training. This is a Mike Mentzer Heavy Duty routine, circa 1979. The pros of this type of training are obvious more time off to allow the body to rest and recover. For instance, some muscles only obtain secondary stimulation, if that. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Here is a "classic" Mike Mentzer HIT routine from his early training. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. 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. The body needs time to recover as a whole, not just the specific bodypart that was trained. Ali: I really had nothing to show for my results, I basically looked the same. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. 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 . I still trained religiously during that time period, but with less intensity. She is a young Swedish girl from Uppsala, who is currently traveling around the world. 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. His popularity waned after the infamous Mr. Olympia contest in 1980, when he lost the title to Arnold Schwarzenegger and had the crowds shout Fix! at him. Standing dumbbell shrug (5 sets, 8-10 reps), 5. reps, preferring the 6-10 range. Another point I would like to make is muscle size and strength are inter related meaning a muscle can not increase in size with out an increase in strength and an increase in strength can not occur unless the weight used is increased. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. with strength increases so will muscle size. 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. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). Derek: How about your friends, what has been their reaction? Superset But again, yes, I think mass gains can be acquired if you use this, or a similar routine. 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.
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