Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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. Required fields are marked *. Met-rx meal replacement drink Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. I placed an order for his book and video. While some truly believe he was a genius, others think he was completely crazy. Then came the 1980 Mr. Olympia. Legs are given a. little more reps than the upper body. INRAE center Clermont-Auvergne-Rhne-Alpes I knew that high-intensity training was the bestthere was no question about thatbut 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. 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 . Superset For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Huge Whey - Whey Protein Powder (30 Servings). But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. 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). Nautilus laterals 2 x 6-8 On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. were trying all these other programs? 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. But Heavy Duty endured. couldn't tell the difference between me and someone who did not lift weights. mentioned training systems. Each workout is done only once every 6-10 days. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. Mike Mentzer had one of the sharpest minds in the muscle game. (For those that arent aware this is a classic sign of overtraining. Observe how this differs from the "typical" chest routine you'll see in most gyms. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. Learn how your comment data is processed. Garlic 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). Mentzers training was based around intensity. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. Mike trained about 500 clients using this method and the gains were not just good but dramatic with clients gaining 20 to 30 pounds in a 3 month period. 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. using the wrong training systems. In that case were just not following Mentzers program. 1. stress. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Mike Mentzer Consolidation Routine Over Training 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 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. Front barbell raise (5 sets, 8-10 reps), 5. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. The partner removed just enough stress for two or three forced reps. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. IM, You must be logged in to post a comment The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Pyramid system, 5 x 10, 3 x 10 . need I go on? 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. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Well, Mike replied, it was back in 1979. Less time spent in the gym, and more time spent recovering and building muscle. Workout B) Regular Barbell Deadlift 5-8 reps. All rights Reserved. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. This is, and isn't what high intensity heavy duty training is all about. (And there is much merit in that approach.) The greatest representative of the old guard, Arnold Schwarzenegger, won. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. 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. Triceps start with another pre-exhaust superset. Look at Other than that, I will drink them when Im pressed for time. switch to Heavy Duty you will have much more muscle and time allowinq the Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger Here is a classic Mike Mentzer HIT routine from his early training. Standing dumbbell shrug (5 sets, 8-10 reps), 5. development I had but even then I was thinking; I'm going to lose everything that I worked so hard Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. I don't know what my exact body fat percentage was when I started with Mike's training. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Therefore, when answering a question like this, you should have some experience actually doing the program in question. 2. The materials are provided "as is" and without warranties of any kind either express or implied. Dumbbell flyes or pec deck 1-2 x 6-8 It's Your email address will not be published. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. I saw this question on the web recently followed by some interesting answers in the comments section. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. It is physical and biologically impossible! "hardgainer" that was the label I gave myself. And Mentzer again ends with a compound exercise: weighted dips. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes Ali: Unless they're taking steroids and growth hormone they're all in my Glutamine Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Glucosamine/Condroitin Mike Mentzer's Consolidated Routine. 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. Besides, Mike explained, its very difficult to accurately assess your genetic potential. 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. . Was there anything else you did differently with this routine? I asked eagerly. Mentzer came from a well-educated home. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. I found Ali's story similar to mine and I hope some readers will not have to waste years 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. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. Single leg Extension: 5 sets 8-10 reps. The pros of this type of training are obvious more time off to allow the body to rest and recover. 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. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). Heavy Duty: Basics of Mike Mentzer Workout Routine. The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend, High-Intensity Training the Mike Mentzer Way, Group Coaching Through Subscription toMy Substack Newsletter. 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. Reports varied as to the actual size of his arms. With all the other demands I had in my life at that time, I was really forced to do something about it. Dumbbell flyes or double cable crossover super setted with. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. Each rep will be performed with a cadence of 4-2-4. 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. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. 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. 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. As I age, my recovery ability lessens. Close-Grip Underhand Pulldown 2 sets x 68 reps. 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. 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. New Cognizant jobs added daily. The study did not mention what exercises were being done. For this purpose, 70 healthy adults were divided into two groups according to their age. 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 A Classic Mike Mentzer HIT Routine | PDF | Sports - Scribd 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.. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. lose that by trying this radical system. amazing and again I'm not doing any aerobic activity, I have much more time for her and his articles and it made perfect sense to me. As per usual, though, goals dictate the effectiveness of a program. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. utilized short high intensity training. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. 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. I was really mistaken because obviously these top pro bodybuilders are on every Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Single leg extension (5 sets, 8-10 reps), 3. Having recently done the program, I decided I would share my 2 cents. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. like anything if you are not going to see some progress you'll do whatever it takes, The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired.
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