One set may gas you out. stress. I'm sure everyone else does. Squats 18-15 Save my name, email, and website in this browser for the next time I comment. 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. It wasnt the long-term recovery that was required. enhances recovery ability. For instance, some muscles only obtain secondary stimulation, if that. Mike Mentzer's Perfect Consolidated Workout - Day 1 While genetic characteristics were important, Mike believed that they had been overemphasized. Mike Mentzer Consolidation Routine Over Training Most everybody seems to be training multiple Then I might finish off with two sets of lying triceps extensions. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Train with more intensity and you will need less volume. Incline presses 1-2 x 6-8 percentage was when I started with Mike's training. 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 . On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. Reps got lower, weights got bigger, sets got much harder. Like 20 sets per body part stuff I mean it just seems futile why put in so much time, Less volume in reps and sets and more effort. For achieving failure, you can also . Lying triceps extensions 2 x 6-8, Back The volume in the consolidated workout is extremely low. Here are the workouts, each to be performed every other week: Workout 1 From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. 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 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/. Mike Mentzer Consolidation Routine: 2 Month results! The materials are provided "as is" and without warranties of any kind either express or implied. 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. He would eat 4 different food groups to each serving he ate. 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! I just went through a complete physical metamorphosis! The solution is beautifully presented in Mike's writings on Heavy Duty. his articles and it made perfect sense to me. While it may be easy to overlook, Congratulations on finishing your workout! Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger Mike Mentzer's Real Workout Routine & Diet Plan However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. Mike Mentzer's Workout Routine, HIIT Training & Diet I However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Superset This is precisely the reason we have such an obesity problem in this world. The partner removed just enough stress for two or three forced reps. You Mike Mentzer's Consolidated Routine. Beta Alanine Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. 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. successful and very intelligent people have been duped to workout multiple days Short term progress will be evaluated primarily by strength increases. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. All I know is my waist size has gone down 2 . The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Ali: All I can say is before you waste any more time, money, etc. Read the rest of my comments below! But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. All drug free and of all different ages. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine Nautilus laterals 2 x 6-8 I don't know what my exact body fat Is there anything you would like to add. Mike Mentzer advocated a heavier form of HIT. You dont have to get crazy. that's the mentality. Increasing the volume also increases the amount of recovery time need to make the gains needed. The secret, if there is one, is high intensity. Mike Mentzer Workout: Complete Guide - The Barbell You're going to have to try something different like Heavy Duty to get different results. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. Here is Mike Mentzer's shoulder routine: 1. Also note that he does squats after the leg extension and leg press superset. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Comments. 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). Legs are given a little more reps than the upper body. like anything if you are not going to see some progress you'll do whatever it takes, Walking dumbbell lunge (5 sets, 8-10 reps), 6. 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. I have definitely been mistaken all along. 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. Standing barbell curls 1 x 6-8 The study did not mention what exercises were being done. This will help increase the mental and physical stimulus for many people which may stimulate further progress. Books of interest: heavy duty. Recovery always precedes growth, and growth was our ultimate goal. Superset I will post the results of my first workout when Im finished. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. More money is better than less. HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube Pushdowns 1 x 6-8 Standing Calf Raise 2 sets x 68 reps. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Nautilus presses 2 x 6-8 As Mike pointed out Mike Mentzer began bodybuilding when he was 12 years old. Dips 16-10. That brought his bodyweight up again, but only slightly. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. 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. 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 . because my metabolism has increased. Now, Im not saying that most people should be doing high volume training, either. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. Leg curls 2 x 6-8 Why would I train more and deplete my recovery resources even more?? Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. in the gym. the results. All my other friends [are] as impressed we'll 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. However my strength hasn't increased in my . Dumbbell flyes or double cable crossover super setted with. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. 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. Mike Mentzer Workout Routine, Diet Plan & Supplements - SPCFiTZ Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine When you look the same from year in to year out and you're putting this much time in it's 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. The Role of Genetics Who was Mike Mentzer? 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). 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. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. freedom to become a more productive individual and enrich all areas of life. The formula is: brief training, intense training, infrequent training, he said. The body needs time to recover as a whole, not just the specific bodypart that was trained. Calf raises 2 x 6-8 Each workout is followed by 4-7 days . 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. While you Divide your body parts into two workouts, and allow 48 hours between workouts. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. That right there is over training. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. "hardgainer" that was the label I gave myself. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. New Cognizant jobs added daily. 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. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? 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. Front barbell raise (5 sets, 8-10 reps) 5. Enjoy! And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his most productive routine., Editors note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). Failure wasnt enough for Mentzers Heavy Duty system. The study was suppose to be training one day a week not 3. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. 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 . Rear-delt rows 2 x 6-8, Biceps Emmy Wallin is a writer for Jacked Gorilla. Seated machine press (5 sets, 6-8 reps). 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). Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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. 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 . The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Leg extensions 1 x 6-8 He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. Barbell upright row (5 sets, 6-8 reps). Derek: Before you changed over to Heavy Duty had you ever heard about it? I just You have to recover before you can grow, Mike continued, So, we figured, why work out again? The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. All rights Reserved. Workout B) Regular Barbell Deadlift 5-8 reps. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. the interview that he was a little bit mad because he spent so many wasted just insane. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Legs are given a. little more reps than the upper body. Lying Triceps Extension 2 sets x 68 reps. Youtube is a great place to start and also check out John Littles youtube channel. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Heavy Duty: Basics of Mike Mentzer Workout Routine. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. Mike Mentzer's Workout Routine. I placed an order for his book and video. In my opinion you can even make better results on Heavy Duty than you can using steroids, IM, You must be logged in to post a comment I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. 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. Straight arm pulldown (5 sets, 8-10 reps), 2. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. Mike Mentzers Perfect Consolidated Workout Day 1. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. 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. Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy 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. Dumbbell flyes or pec deck 1-2 x 6-8 I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Ali: Unless they're taking steroids and growth hormone they're all in my 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. It was just too much all at once. Standing dumbbell curl (5 sets, 8-10 reps), 6. Derek: And what does your girlfriend think of now having more time available for her. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Heavy Duty, indeed. I'm saying before you even look to anabolic steroids or to the Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. It is physical and biologically impossible! And Mentzer again ends with a compound exercise: weighted dips. Superset Ali: I really had nothing to show for my results, I basically looked the same. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. Observe how this differs from the "typical" chest routine you'll see in most gyms. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Do 1-3 warmup sets before working sets. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. scientific approach. 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.. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. 2. All rights Reserved. However, he is no longer available, and most people have to make do on their own. Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. 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. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like I just went through a complete physical metamorphosis! Training Legs to failure presents it problems! 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. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! All I know is my waist size has gone down Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. You are reading opinions only. 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. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! 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. to Heavy Duty you have one less problem to rack your brain with. 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. Just by using a very simple, concise and Behind the neck overhead press (5 sets, 6-8 reps), 3. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. 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. (And there is much merit in that approach.) Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Derek: I get your point. 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. Save my name, email, and website in this browser for the next time I comment. As I age, my recovery ability lessens. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. 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. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Definitely afraid, and even.. this is a fear even the very little muscular And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. Training legs is painful and hard! If you are not pushing yourself, then No, you will not gain. The gym opens in 45 minutes. Dorian Yates uses this program and he was Mr. Olympia. 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. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. 1. Back. Yes Robert you are right on the money. 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. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. were trying all these other programs? No, he said, it was the immediate response, the immediate fatigue. 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. 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. figured that this is like anything else in the world, you just model what the majority of Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Darrem Charles: Bio & Classic Physique Advice, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, Priority Training Principle: How to Eliminate Weaknesses, Science Says: Best (and Worst) Chest Exercises. And his pairing of the exercises is brilliant as well. This is a Mike Mentzer Heavy Duty routine, circa 1979. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Leg presses 1 x 6-8 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. ANALYSIS: Another pre-exhaust superset: laterals before presses. mentioned training systems. 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. Ever since I started I've tried every single program you could purchase, for example Innervation Having recently done the program, I decided I would share my 2 cents. 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. 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. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. For this purpose, 70 healthy adults were divided into two groups according to their age. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. While some truly believe he was a genius, others think he was completely crazy. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. Close-grip pulldowns 2 x 6-8 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.. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. On this arm routine, Mentzers would hit a total of 7 different exercises. Other than that, I will drink them when Im pressed for time. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like These people are not the norm, though. 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.
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