But it was obvious that due to our general exhaustion we hadn't even recovered our overall systems' energies and so forth'let alone grown. Mentzer based his Heavy Duty workout on three techniques: forced reps, rest-pause, and negative reps. 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. How the hell were we going to grow unless we at least let that happen? For instance, in his back workout, he would do pullover (it isolates the lats) immediately before pulldowns (it works on three muscles lats with biceps and rear delt). Mike Mentzer. However, it didn’t stay long, and mostly all turned back to their high-volume system. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.'. According to him, you should do your last warmup set with approximately 75% of your working set and stop before you reach failure. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. His first breakthrough became known as the 'Ideal (Principled) Routine', which was a fantastic step in minimal training. 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. I knew that he'd 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. Unfortunately, not all that came from Mike Mentzer was truth and honesty. 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. 'But they look well over 20 inches!' H.I.T. Here one of the Mike Mentzer heavy-duty workout routines is mentioned, which can help figure out how he likes to train. He even went beyond it. I'd 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. Next. In his heavy-duty system, he kept the reps lower and weights bigger. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. It is not one set to failure. 'Was there anything else you did differently with this routine?' Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rows'performed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can go'or two sets of bent-over dumbbell laterals. Below is one of the Mike Mentzer original workout of 1979 that you can give a try to: Here’s below is the workout routine of Mike Metzer that includes three body parts: Legs, Chest & Triceps. Home. 'Pumped, they probably are, John,' he replied, 'but measured cold'which is how you should measure your arms'they never stretched the tape beyond 18 1/2.'. Weniger als 5 Sätze bis zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu 7 Tagen. Great fan of Mentzer and his book High-intensity Training the Mike Mentzer … By Jay Campbell and Jim Brown   Chris: Are... Any athletes who are interested in getting stronger to become more proficient in their chosen sport or sports understand the importance... An unexamined life can cause as much damage as a poor diet and lack of exercise. According to Mike, if anyone who’s trying high intensity for the first time and not familiar with it should start with three days a week routine. Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mike's would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. For instance, on Monday, if you did Workout A, do another Workout B on Wednesday, then on Friday Workout A, Workout B on Sunday, or else Monday, if you want to take weekends off. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. First I will describe the Ideal Workout, which involves the use of special equipment, then I shall explain how to apply these principles without special equipment of any kind. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductive'perhaps even harmful'to our progress to have trained before we allowed recovery and growth to take place.'. Regular curls. Failure wasn’t enough for Mentzer’s Heavy Duty system. After six months of training using the original three workout split "ideal" routine from Heavy Duty 1 I talk about the exercises and my results. In other words, prioritize your resting period, too. Winning the heavyweight division Mr. Olympia, though not overall, he became one of the successful bodybuilders. Use pre-exhausts sets for supersets. With all the other demands I had in my life at that time, I was really forced to do something about it. He even wrote articles, gave seminars, and mail-ordered his philosophy. No doubt, like other bodybuilders, he had also used split routine, but according to him, some of the best gains he had made was following this type of heavy-duty workout routine. Shoulders-Arms, 4. Outlined in High-Intensity Training the Mike Mentzer Way, fewer than five working sets were performed each session, and rest was emphasized, necessitating 4–7 days of … 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. 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. Posted by SPC FiTZ | Sep 26, 2020 | Old School, Workout | 0 |. 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. 3. I had done Mike’s Ideal Routine back in the past as perscribed in his book “Heavy Duty The Mike Mentzer’s Way” with very good results. Stress and Cortisol--Posted 3/10/19. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. ALL'What about your second workout of the week?' I exclaimed. A Bodybuilder’s Physique Training Three Days a Week. Mike Mentzer . Mike & Ray Mentzer. Most of all, the bodybuilder of that time tried his low rep HIT. Mike Mentzer`s ``Ideal Program`` With A Twist - Part 1 This is my personal twist of ``The Ideal Program`` from Mike Mentzer. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. Login. It wasn't the long-term recovery that was required. Less volume in reps and sets and more effort. That was the most result-producing routine that I ever used.' He won the '76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didn't stay with it, switching eventually to a split routine performed four days per week. Chest-Back, 2. It’s Fitness, Strength Training, Bodybuilding, Fat loss, Workout, and Supplement related website, which will help you achieve your goals. I was incredulous. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. Gleichzeitig wurde hier aber auf eine Vielzahl von Intensitätstechniken zurückgegriffen, die eine Trainingseinheit zu einer echten Tortur werden lassen. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. Then, prior to his Mr. Olympia appearances in 1979 and '80'where he tipped the scales at a rock-solid 215 pounds'he spread out his routine even further, training only once every two to four days. It was around 1994 the first time I hit this routine, and when I did, I REFUSED to change it for almost 5 years! 'Besides,' Mike explained, 'it's very difficult to accurately assess your genetic potential. For example, Jones had recommended one 20-rep set per exercise where Mike lowered this ideal rep range to 6 – 9, with heavyweight that you can go to complete failure in this rep range. Enthusiasm sometimes becomes an obstacle and hinders growth because many lifters are so much into it that they don’t realize when to stop. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty workout. Mike Mentzer was placed 10th in the same contest as Mr. America introduced his fellow to Jones. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. 1 2 3. Mike Mentzer entwickelte die Prinzipien von Arthur Jones weiter und trieb das „I“ in HIT in neue Höhen. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. The Sport Remembers. Soon after that, Mike Mentzer started consulting HIT’s creator and even revamped his training based on that HIT philosophy, which got popular like his physique once he won Mr. America in 1976. The brothers Mentzer laid the groundwork, I needed to direct my efforts and when they made changes, I followed suit. The story began in 1971 when 19-year old Casey Viator won the Mr. America title after training with Arthur Jone’s HIT-style tutelage. by Derek Hardy . (And there is much merit in that approach.) We knew that happened relatively quickly after a workout. Though some even embraced it and for example, 6-time Mr. Olympia Dorian Yates made his foundation on it, and it even influences today’s bodybuilder. Bodybuilding’s original critical thinker, Mr. Universe and creator of HD didn’t care about lifting weights; he didn’t care about strength for strength’s sake. We'd do that because we'd 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 we'd done on Monday with our leg and the chest work, for instance, were so exhausting that we hadn't overcome the effects of the workout. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Force yourself to go beyond failure using forced reps and negatives. Moving on to triceps, I'd limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. They start training in marathon style, which often leads to overtraining. 'No, perhaps not,' he said. 'And perhaps if one's schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. 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.'. Chins 1 cycle. While genetic characteristics were important, Mike believed that they had been overemphasized. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Pressdowns. Mike Mentzer Back workout with three other body parts Traps, Shoulders, and Biceps. We had to recover first. 2. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. 'For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on Tuesday'I 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. 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. 'You have to recover before you can grow,' Mike continued, 'So, we figured, why work out again? I asked eagerly. In seinem Buch „High-Intensity-Training the Mike Mentzer Way“ etablierte Mr. Universe (1978) die “Ideal (Principled) Routine” des High Intensity Training. Mit HD2 meine ich eigentlich den Trainingsplan aus "High Intensity Training - The Mike Mentzer Way". '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. In that kind of a case the best thing that can happen would be that you merely wouldn't make any progress; you'd just spin your wheels. We'd train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. 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. and the ... me for getting them started and keeping them involved in weight training/bodybuilding by introducing them to the ideal form of exercise: brief, infrequent, high-intensity training. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. For achieving failure, you can also make use of another method, rest-pause. My clear #1 is the “Ideal Routine” by Mike Mentzer. At least those books have usable routines. Also, failure wasn’t enough for Mike’s Heavy Duty. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Don’t think that you can make up for performing the sets haphazardly by doing more. 0 Comments. The program is reported to be one Mike actually followed to a "T". 'Well,' Mike replied, 'it was back in 1979. I would just suggest that no matter what methods you use, you don't do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and don't overtrain. ', Editor's note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). According to Mike Mentzer, the secret is to train briefly, keep it intense and infrequent. Recipe of Healthy Cucumber & Tomato Salad to Kill ... Whey Protein Ultimate Guide: Is It Important? I found Ali's story similar to mine and I hope some readers will not have to waste years marathon weight training, before trusting the reasoning power of their mind and have full confidence in Heavy Duty training. Mike Mentzer's Happiest Client. 'Then I'd 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. Extensions – 2 sets. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Required fields are marked *, Designed by Elegant Themes | Powered by WordPress, Chocolate Peanut Butter French Toast Recipe, Tom Platz Leg Workout – Train Like an Old School Quadzilla Legend. The routine described here is designed for a particular purpose and intended to produce the biggest gains within the shortest time possible. '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 didn't have the energy. Your email address will not be published. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. In his heavy-duty system, he kept the reps lower and weights bigger. Make sure you’re always keeping proper form. He was one of the few who dared to call out Arnold and Joe Weider. I would start with leg extensions'six to eight reps to failure'and then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. I inquired. Also in dem Buch findest du die Basic Routine, Ideal Routine und Consolidation Routine ausserdem noch ein altes Programm was Mike in seiner Anfangszeit mit HD trainiert hat. The body needs time to recover as a whole, not just the specific bodypart that was trained. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, 'Very big. 'Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. ', Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8, Chest Superset Dumbbell flyes or pec deck 1-2 x 6-8 Incline presses 1-2 x 6-8 Dips 2 x 6-8, Triceps Superset Pushdowns 1 x 6-8 Dips 1 x 6-8 Lying triceps extensions 2 x 6-8, Back Superset Nautilus pullovers 2 x 6-8 Close-grip pulldowns 2 x 6-8 Bent-over barbell rows 2 x 6-8, Traps Superset Universal machine shrugs 2 x 6-8 Upright rows 2 x 6-8, Shoulders Superset Nautilus laterals 2 x 6-8 Nautilus presses 2 x 6-8 Rear-delt rows 2 x 6-8, Biceps Standing barbell curls 1 x 6-8 Concentration curls 2 x 6-8. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strength'you'll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. 4. 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. 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 motivation'everyone can improve themselves, and that's important. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. Click on image for larger view . Less time spent in the gym, and more time spent recovering and building muscle. Home; Subscribe. Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. Alongside being a legendary bodybuilder, he was also respected for his scientific training philosophy – pioneering his famous HIT (High Intensity Training) protocol, ideal for people who want to pack on serious amounts of muscle tissue. Mike Mentzer created a lot of controversy in bodybuilding. I knew that high-intensity training was the best'there was no question about that'but I couldn't 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. ', I once asked Mike what his arms had taped at their largest, and his answer startled me: 'About 18 1/2 inches.' For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . '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. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzer's most productive training routine had been. ', As always, Mike's words made perfect sense. After all, they didn’t simply change Heavy Duty on a mere whim, instead all changes came about based on new findings and discoveries, their ever-evolving physiques reflecting the impact of their alterations…as did mine. Previous. I would begin with the largest muscle group'the back'and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. Lifters should prevent themselves from overdoing sets for all body parts daily. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. Mike Mentzer's Heavy Duty Training. Then I might finish off with two sets of lying triceps extensions. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. 5. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensity'since that was required to induce maximum growth stimulation. I always selected weights for my exercises that allowed me to get at least six good positive repetitions and then continue with forced and negative reps. With any preexhaust set, such as leg extensions to leg presses or pec deck to incline presses, I would take no rest at all between exercises, but I would rest long enough to catch my breath, and I'd only do the negatives once a week on each exercise. Mike Mentzer’s workout and diet philosophy Fight the tendency to add more sets to the suggested workout. Dec 15, 2015 - Explore Jodi King's board "Mike mentzer" on Pinterest. I think the Ideal Program is brillant to start your fitness journey with. His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training. After about an year though, similarly as John Heart, I got cought up again with the typical Bro stuff and lost some precious time doing useless BS. © 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. 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. Jones used to say that you don't rest each bodypart on different days, so why would you train them on different 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. SPCFiTZ is designed to provide a platform to keep you stress-free regarding health, nutrition, or fitness. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty … I train in Gold's'when I do train'and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. The Role of Genetics Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built'as he was the first to admit. Mike Mentzer war der bekanntere und erfolgreichere Bodybuilder von beiden. I asked him if perhaps exhaustion'such as that experienced on the whole-body routine'was, 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 didn't know what hard training was. Your email address will not be published. And there were times when we skipped even two days in between workouts'72 hours. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. What to L... Apple Cider Vinegar: What Is It & What Benefits It... Frank Zane Workout Routine – Train & Eat Like a Legend, Home Workout – 4 Week Body Weight Workout Routine, Dorian Yates Workout Routine – Revolutionary Routine for Getting Jacked, DB Flys or Pec Deck Superset W/ Incline Bench Press, Nautilus pullovers Superset W/ Close-Grip Underhand Pulldowns, Universal Machine Shrugs Superset W/ Upright Rowing, Nautilus Side Laterals Superset W/ Nautilus Presses, DB or Machine (Reverse Pec Deck) Rear Delt Rowing. I remember meeting my brother in the gym for one of our usual workouts. Mike Mentzer's Heavy Duty Training. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. That would be it.'. Divide your body part workout into two by allowing 48 hours resting gap between one workout session. So you’ve been reading and... “Now that I’m 40 years old, do I need to stop doing certain exercises or run the risk of getting injured?”... Q: I am loving the 4X Mass program. Mike Mentzer (November 15, 1951 – June 10, 2001) ... he ultimately modified that routine until there were fewer working sets and more days of rest. I am not really sure for whom this was written, but the main routine is for women but lacks any sort of detail. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Preacher curls – 2 sets . Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 – Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. 'Recovery always precedes growth, and growth was our ultimate goal. You will note this routine is nothing like what Mike advocated later in his career. More is never the answer to stimulating growth, harder is the answer and the harder you train the less will you be capable of doing. Read SPCFiTZ for timely and quality information regarding diet, types of exercises, mind/body wellness, strength & conditioning workout, which you can apply to your life to feel better, stay fit and live stronger. And finally, I'd finish up with biceps, where I'd do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls. 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. My clear # 1 is the “ Ideal routine ” by Mike Mentzer was placed in... Too exhausting, try the four-day. ' Heavy Duty site provides the latest information training! Minutes were Ideal for achieving failure, you must be logged in to post comment! Him if he thought that the problem might have been more effectively remedied by taking! 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Suggest that anybody who is not familiar with High Intensity but wants to try it might out... For achieving failure, you can make up for performing the sets haphazardly by more. Become Mr. Olympia, bodybuilders to create the following two images contain the routine that Mentzer. Of popularity, though not overall, or systemic, recovery, shoulders biceps! See this as probably the most result-producing routine that I ever used. ' ( and there is much in... 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer way '' ’, which was a world bodybuilder. Recipe of Healthy Cucumber & Tomato Salad to Kill... Whey Protein ultimate Guide: is it important by!, prioritize your resting period, too, the bodybuilder of that time, I asked to!, so why would you train them on different days, so why would you them! Up again, but the main routine is in essence a four split... And biceps Prinzipien von Arthur Jones HIT philosophy and expanded his knowledge and created his called. 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Zurückgegriffen, die eine Trainingseinheit zu einer echten Tortur werden lassen ) routine ', as always, believed. Recovery periods in between workouts'72 hours re always keeping proper form I had my! As always, Mike 's words made perfect sense written, but he made popular. Biggest gains within the shortest time possible fellow to Jones ( 1951–2001 ) had only one goal you be... ' 8 ' yet packed 215 pounds of rock-solid muscle on his frame lot of popularity,. Method, rest-pause personal experience train in Gold's'when I do train'and I see this as probably the most mistake. At one of the Mike Mentzer war der bekanntere mike mentzer ideal routine erfolgreichere bodybuilder von beiden himself typically trained three times week.