I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Consolidated Training - Coach Rob Regish After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. I can gain mass doing nothing at all if I just eat more calories than I burn. in the gym. At the very least not only all the results you get using 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. because my metabolism has increased. The Mike Mentzer Story. The materials are provided "as is" and without warranties of any kind either express or implied. 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. Training Legs to failure presents it problems! Emmy Wallin is a writer for Jacked Gorilla. I think this test was another way to further Mikes training programs in favor of the more is better camp. 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. It was so that his nervous system could repair itself. to Heavy Duty you have one less problem to rack your brain with. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. Mike Mentzer advocated a heavier form of HIT. You are reading opinions only. was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. Pushdowns 1 x 6-8 This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! The materials are provided "as is" and without warranties of any kind either express or implied. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. The body needs time to recover as a whole, not just the specific bodypart that was trained. You have to recover before you can grow, Mike continued, So, we figured, why work out again? For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Height: 60 Mike Mentzer's Perfect Consolidated Workout - Day 1 Mike Mentzer Consolidation Routine: Workout A - YouTube Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube it an honest try and you will get progress immediately work out to work out. Dorian Yates uses this program and he was Mr. Olympia. No, he said, it was the immediate response, the immediate fatigue. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. the results I and others have achieved and I have no doubt that it works. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. Yes Robert you are right on the money. We werent worried about localized recovery of a particular muscle. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. her boyfriend now has an amazing body. ALLWhat about your second workout of the week? I inquired. Save my name, email, and website in this browser for the next time I comment. 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. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. were in before you switched over to Heavy Duty. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give Mike Mentzer Workout Routine, Diet Plan & Supplements - SPCFiTZ It was just too much all at once. I remember meeting my brother in the gym for one of our usual workouts. Just by using a very simple, concise and No, perhaps not, he said. Enjoy! conventional wisdom that you're taught, you know you have to work out and got to be constantly In that case were just not following Mentzers program. While it may be easy to overlook, Congratulations on finishing your workout! The partner removed just enough stress for two or three forced reps. What does Mike Mentzers workout routine look like? But again, yes, I think mass gains can be acquired if you use this, or a similar routine. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to 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. He saw right away it led to overtraining for the majority. Workout 2 Squats 8-15 reps Reverse-grip lat pulldown 6-10 reps . I'm sure everyone else does. 1. Your email address will not be published. I'm saying before you even look to anabolic steroids or to the I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Copyright © 1999-2021 FitWise.com. 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. Mike Mentzer's Workout Routine. In my opinion you can even make better results on Heavy Duty than you can using steroids, Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine Ever since I started I've tried every single program you could purchase, for example Innervation Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Reps got lower, weights got bigger, sets got much harder. However, he is no longer available, and most people have to make do on their own. 1. (For those that arent aware this is a classic sign of overtraining. Mike Mentzer Training Routine - NECKBERG Derek: I get your point. 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. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. As per usual, though, goals dictate the effectiveness of a program. Maybe they are afraid, have some fear or are skeptical even though they see document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. guru58 December 6, 2020, 5:17pm 2. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). Youtube is a great place to start and also check out John Littles youtube channel. Leg curls 2 x 6-8 confidence in Heavy Duty training. Superset Pyramid system, 5 x 10, 3 x 10 . need I go on? Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. 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. Then came the 1980 Mr. Olympia. 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.. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like The Mike Mentzer Evolution? - Ellington Darden HIT Coaching - COMMUNITY On this back routine, Mentzer hit 5 different exercises. 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. 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 . I don't know what my exact body fat percentage was when I started with Mike's training. Intensity is the real factor. Ali: All I can say is before you waste any more time, money, etc. Learn how your comment data is processed. If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. Legs are given a little more reps than the upper body. 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. Mike's HIT approach became even more extreme in his latter years. much better I can study and I'm no longer tired from marathon training. 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. were just like me--miniscule results. 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. Training to failure, otherwise low volume doesnt work as well. Calf raises 2 x 6-8 A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. Derek: How about your friends, what has been their reaction? Nautilus laterals 2 x 6-8 1 Cognizant Jobs in Grenoble, Auvergne-Rhne-Alpes, France - LinkedIn Narrow Grip Underhand Pulldowns 16-10, Workout 2 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. I was just Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. 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. IM, You must be logged in to post a comment Ali: Oh much better! Copyright © 2001-2020 BodybuildingFanatic.com. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. Here is a classic Mike Mentzer HIT routine from his early training. 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. Less volume in reps and sets and more effort. You're going to have to try something different like Heavy Duty to get different results. enhances recovery ability. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. like that, I figured it was just like any other aspect of life you just model them and get As I age, my recovery ability lessens. Omega-3 The study did not mention what exercises were being done. Ali: My girlfriend loves it, she can't get over it because basically Emmy has a big passion for helping others and motivating people. and sets including yours truly. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! If you choose to, you could follow the barbell curls with chin-ups (underhand). Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. Seated machine press (5 sets, 6-8 reps). Mentzer always pushed one set to muscular failure. 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. Derek: What kind of advice would you give to others that are in the position you Also note that he does squats after the leg extension and leg press superset. Observe how this differs from the "typical" chest routine you'll see in most gyms. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Mike, however, broke with Jones program as a result of personal experience. You dont have to get crazy. But Heavy Duty endured. Superset Increasing the volume also increases the amount of recovery time need to make the gains needed. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Disclaimer: This website is an educational service that provides general health information. This is, and isn't what high intensity heavy duty training is all about. Ali: Unless they're taking steroids and growth hormone they're all in my Deadlifts 15-8 Q&A: Is A Consolidation Workout Enough To Maximize Muscular Potential? It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Mike could as he had years of training behind him, and he could also train others this way. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Each workout is done only once every 6-10 days. the interview that he was a little bit mad because he spent so many wasted Rear-delt rows 2 x 6-8, Biceps 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. Failure wasnt enough for Mentzers Heavy Duty system. In later years, however, he confided that he had reservations about making such a strong case for genetics. INRAE center Lyon-Grenoble Auvergne-Rhne-Alpes Mike Mentzer Consolidation Routine Over Training Dips 16-10. Now, Im not saying that most people should be doing high volume training, either. Dumbbell flyes or pec deck 1-2 x 6-8 ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. I recently did one of Mike Mentzer's 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. Train with more intensity and you will need less volume. 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. lose that by trying this radical system. 1 set with a heavy weight followed immediately by incline press. The biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so. One set may gas you out. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. The basics will cover most of the muscle groups of the body. The volume in the consolidated workout is extremely low. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. Bent-over barbell rows 2 x 6-8, Traps and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who Therefore, when answering a question like this, you should have some experience actually doing the program in question. Is there anything you would like to add. He does the same reps (6-8 to failure + 1-3 after-failure) for even body parts like calves, for which many bodybuilders do higher reps. Dumbbell Flye or Pec-Deck Flye 2 sets x 6-8 reps, Incline Barbell Press 2 sets x 68 reps. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). Mike Mentzer Workout Routine - Jacked Gorilla 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 . For achieving failure, you can also . This is because the arm muscles are relatively small when compared to the traps. 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. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Save my name, email, and website in this browser for the next time I comment. Heavy Duty continues to impact weight-training over four decades later. just insane. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. 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 stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Wed do that because wed 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 wed done on Monday with our leg and the chest work, for instance, were so exhausting that we hadnt overcome the effects of the workout. Melatonin (only when I have trouble sleeping) Many people who comment on questions like this simply speculate without ever doing the program themselves. 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. Mike Mentzer High Intensity Training Information - Bodybuilding When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. Standing calf raises (5 sets, 10-15 reps). I don't know what my exact body fat 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. 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. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? the results. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. Mike Mentzer Workout: Complete Guide - The Barbell 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). Leg presses 1 x 6-8 I mean it just seems futile why put in so much time, But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. 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. 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. Was there anything else you did differently with this routine? I asked eagerly. 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/. Comments. Dont forget to share this article with your friends and family. Required fields are marked *. type of anabolic in existence using outrageous quantities and this I've learned greatly But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. 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.. Ali: My reaction was no way, no way this can work. For instance, some muscles only obtain secondary stimulation, if that. 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. Ali: My background in training started about 8 years ago when I was 15 years old. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Meaning that your routine should be setup for what gives you the best gains like he once said not more or less but what is exact. amazing and again I'm not doing any aerobic activity, I have much more time for her and As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Short term progress will be evaluated primarily by strength increases. The Centre is part of a particularly dynamic ecosystem, within the second French . The cons of this routine are also obvious not enough direct work on specific muscle groups. Getting back to your question yeah, I heard about it ANALYSIS: Another pre-exhaust superset: laterals before presses. Lying Triceps Extension 2 sets x 68 reps. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Do 1-3 warmup sets before working sets. He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. Unless one is on drugs (s******s) can one get away with insane high volume workouts. With all the other demands I had in my life at that time, I was really forced to do something about it. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. More money is better than less. This is a Mike Mentzer Heavy Duty routine, circa 1979. 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. When you look the same from year in to year out and you're putting this much time in it's The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. mentioned training systems. 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. What kind of results did you get from your use of those prior (And there is much merit in that approach.) The workouts will be conducted once every seven days, starting today. Super greens. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack 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 whatever style of training you choose, make sure its one that you enjoy! ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? I thought oh no, I'll probably atrophy even the small amount of muscle I have. We had to recover first. Now I see He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. The other key component of HIT is the low workout volume. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then.