Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Comments. Mike Mentzer Training - Zero Sets, Sticking Points and Moon Walks Is there anything you would like to add. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Standing barbell curls 1 x 6-8 And his pairing of the exercises is brilliant as well. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. enhances recovery ability. Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. That right there is over training. 1. 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. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program Besides, Mike explained, its very difficult to accurately assess your genetic potential. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer The website's content is not a substitute for direct, personal, professional medical care and diagnosis. However, he is no longer available, and most people have to make do on their own. But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Sandows method uses weights to build the mind/nervous system/muscle-connection contraction feed back loop so that, if your lifting a 10lb dumbbell, with the isometric contraction added, inside your arm, it feels like your lifting a much heavier weight. I saw this question on the web recently followed by some interesting answers in the comments section. Single leg Extension: 5 sets 8-10 reps. I have to agree with you Jon. switch to Heavy Duty you will have much more muscle and time allowinq the Creatine Sainte-Marie pit, La Motte-d'Aveillans, Grenoble, Isre, Auvergne-Rhne Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. Heavy Duty: Basics of Mike Mentzer Workout Routine. ANALYSIS: Finally, no pre-exhaust supersets for biceps. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Single leg extension (5 sets, 8-10 reps), 3. Required fields are marked *. Then came the 1980 Mr. Olympia. A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. 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. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Well, Mike replied, it was back in 1979. Standing dumbbell shrug (5 sets, 8-10 reps), 5. She is the face behind the workout routine articles here on Jacked Gorilla. 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. Other than that, I will drink them when Im pressed for time. the interview that he was a little bit mad because he spent so many wasted However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. 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. In my opinion you can even make better results on Heavy Duty than you can using steroids, Mike Mentzer Consolidation Routine Over Training But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! You can train long or hard but you cant do both. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Mike Mentzers Heavy Duty training system was a revolution. Ali: Oh much better! Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Assist each other in going beyond failure. Mike Mentzer advocated a heavier form of HIT. All I know is my waist size has gone down 2 . He later created a Consolidated Routine which. ), there's a routine called The Consolidation Routine, which consists of the following: Workout A One set Squats One set Close-grip, Palms-Up Pulldowns rest 5-7 days Workout B One set Regular Deadlifts One set Dips rest 5-7 days Mike's HIT approach became even more extreme in his latter years. Good point. Standing calf raises (5 sets, 10-15 reps). Mike Mentzers workouts are perfect for any age. The Role of Genetics like that, I figured it was just like any other aspect of life you just model them and get But Heavy Duty endured. They can also be produced synthetically or Home Gym Essentials: How to Create a Home Gym, Foam Rollers: Learn The Benefits and Risks, Why Grip Strength is Important to Your Health, Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine It is physical and biologically impossible! The greatest representative of the old guard, Arnold Schwarzenegger, won. This is precisely the reason we have such an obesity problem in this world. No mention of intensity in the study. At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. INRAE center Clermont-Auvergne-Rhne-Alpes It wasnt the long-term recovery that was required. Toe presses 1 x 6-8, Chest Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. Beyond that, you should be resting at least 3 minutes between sets. Triceps start with another pre-exhaust superset. Please consult your physician for personalized medical advice, diagnosis, or treatment. Single leg hamstring curls (5 sets, 8-10 reps), 5. Workout frequency fell, workout intensity rose. Leverage your professional network, and get hired. Close-grip pulldowns 2 x 6-8 And before they even think about anabolic steroids which came to my mind you know it's 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. believe it or not overtraining. Each workout is followed by 4-7 days . So, heres my general response to the posters question regarding mass gaining potential with consolidation training. 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. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. I don't know what my exact body fat We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. (For those that arent aware this is a classic sign of overtraining. It's Now I see Are you tired of dealing with sore muscles and tight knots after a workout? Walking dumbbell lunge (5 sets, 8-10 reps), 6. Machine Pullover or Dumbbell and Cable Pullovers Together. Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Whey protein I hope that anyone reading this article does not take is seriously. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. . Mike Mentzer Consolidation Routine: 2 Month results! the results. 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. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. 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. 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. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to Was there anything else you did differently with this routine? I asked eagerly. Did the mentzer consolidation routine before that with better results but stopped for some reason. The materials are provided "as is" and without warranties of any kind either express or implied. Divide your body parts into two workouts, and allow 48 hours between workouts. Increasing the volume also increases the amount of recovery time need to make the gains needed. What does Mike Mentzers workout routine look like? When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. the top bodybuilders said to do--ultra marathon routines. Derek: And what does your girlfriend think of now having more time available for her. 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). his articles and it made perfect sense to me. This is a Mike Mentzer Heavy Duty routine, circa 1979. Mike Mentzer's Real Workout Routine & Diet Plan (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book 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. Incline barbell bench press (5 sets, 6-8 reps). In some cases, thats true. Mike Mentzer's Perfect Consolidated Workout - Day 1 Do 1-3 warmup sets before working sets. 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. 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 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. 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. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Bent-over barbell rows 2 x 6-8, Traps The new Mr. America introduced the other teenager to Arthur Jones. percentage was when I started with Mike's training. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. The important thing is when you make the switch Bodyfat: 25.2% (Tanita scale). Go to full-rep failure in the 6-8 rep range. Jacked Gorilla is the middle brother of the 'Gorilla Family'. 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. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. While it may be easy to overlook, Congratulations on finishing your workout! 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/. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. I mean obviously I already have time constraints as it is. Parallel Bar Dip 6-10 reps. 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. 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. Copyright © 2001-2020 BodybuildingFanatic.com. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Less volume in reps and sets and more effort. 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. Kelp Nautilus presses 2 x 6-8 Dumbbell flyes or double cable crossover super setted with. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give Met-rx meal replacement drink I was really mistaken because obviously these top pro bodybuilders are on every We knew that recovery was important in terms of overall, or systemic, recovery. Standing Calf Raise 2 sets x 68 reps. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. 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. We had to recover first. Yes Robert you are right on the money. 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. Straight arm pulldown (5 sets, 8-10 reps), 2. Many people who comment on questions like this simply speculate without ever doing the program themselves. 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. Less time spent in the gym, and more time spent recovering and building muscle. While some truly believe he was a genius, others think he was completely crazy. years with nothing to show for results, before he was willing to trust his mind 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. Login. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. I think this test was another way to further Mikes training programs in favor of the more is better camp. Mentzer's Ideal Routine | Kevin's H.I.T. Blog stress. Mike Mentzer's Workout Routine, HIIT Training & Diet He is known for being a fitness icon and he was known for his muscular shoulders. It flies against all quote un-quote He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Incline presses 1-2 x 6-8 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. The main legs workout is repeated. 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. Dont forget to share this article with your friends and family. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. The pros of this type of training are obvious more time off to allow the body to rest and recover. Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! 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 . Height: 60 You havent mentioned Intensity. If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. 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. freedom to become a more productive individual and enrich all areas of life. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. 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 He mentioned to me after Learn how your comment data is processed. Maybe they are afraid, have some fear or are skeptical even though they see mentioned training systems. I found him to be honest, intelligent and articulate. All rights Reserved. reps, preferring the 6-10 range. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. . Mentzer always pushed one set to muscular failure. Narrow Grip Underhand Pulldowns 16-10, Workout 2 Try to grow increasingly stronger in this range. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. Mike, however, broke with Jones program as a result of personal experience. He later created a "Consolidated Routine" which had even less exercises. 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. Leg extensions 1 x 6-8 Derek: Well that pretty much covers it. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. I can gain mass doing nothing at all if I just eat more calories than I burn. Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. 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. Getting back to your question yeah, I heard about it Each workout is done only once every 6-10 days. Ali: My reaction was no way, no way this can work. Failure wasnt enough for Mentzers Heavy Duty system. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. 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. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Dam, it took 16 weeks for you to figure that one out. Mike could as he had years of training behind him, and he could also train others this way. The other key component of HIT is the low workout volume. He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. We earn a commission if you click this link and make a purchase at no additional cost to you. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. to Heavy Duty you have one less problem to rack your brain with. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. were in before you switched over to Heavy Duty. I have definitely been mistaken all along. Emmy has a big passion for helping others and motivating people. Training legs is painful and hard! the results I and others have achieved and I have no doubt that it works.
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