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. Divide your body part workout into two by allowing 48 hours resting gap between one workout session. © 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. According to him, you should do your last warmup set with approximately 75% of your working set and stop before you reach failure. If they find it's too exhausting, try the four-day.' Whereas Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep range to six to nine: Choose a weight so heavy that you reach absolute failure at six to nine reps, then keep going. 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. Mike Mentzer created a lot of controversy in bodybuilding. Click on image for larger view . We knew that recovery was important in terms of overall, or systemic, recovery. 'And perhaps if one's schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. ', 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. 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. Previous. 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. 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. 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. 0 Comments. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty … Mike Mentzer`s ``Ideal Program`` With A Twist - Part 1 This is my personal twist of ``The Ideal Program`` from Mike Mentzer. Unfortunately, not all that came from Mike Mentzer was truth and honesty. The Ideal Routine is in essence a four way split – 1. 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. Here one of the Mike Mentzer heavy-duty workout routines is mentioned, which can help figure out how he likes to train. It’s Fitness, Strength Training, Bodybuilding, Fat loss, Workout, and Supplement related website, which will help you achieve your goals. At first I cut down to three thirty minute sessions per week. We weren't worried about localized recovery of a particular muscle. '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. 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. Make sure you’re always keeping proper form. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized it'usually about two hours later'I was almost incapacitated. (And there is much merit in that approach.) 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. Winning the heavyweight division Mr. Olympia, though not overall, he became one of the successful bodybuilders. 'No, perhaps not,' he said. 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.'. He even went beyond it. 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. It was just too much all at once. 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. 'You have to recover before you can grow,' Mike continued, 'So, we figured, why work out again? My clear #1 is the “Ideal Routine” by Mike Mentzer. It was around 1994 the first time I hit this routine, and when I did, I REFUSED to change it for almost 5 years! 'No,' he said, 'it was the immediate response, the immediate fatigue. We had to recover first. I train in Gold's'when I do train'and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. ', 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). I remember meeting my brother in the gym for one of our usual workouts. 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. 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. 'From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. 'But they look well over 20 inches!' Home; Subscribe. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. After legs I'd move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. And there were times when we skipped even two days in between workouts'72 hours. 'Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. The body needs time to recover as a whole, not just the specific bodypart that was trained. We knew that happened relatively quickly after a workout. 'I found that when I split the routine, doing half the body one day, the fatigue was even less than half'it was much less than half. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. 'Was there anything else you did differently with this routine?' Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. 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. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. Posted by SPC FiTZ | Sep 26, 2020 | Old School, Workout | 0 |. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. 4. Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. I asked eagerly. The first workout for chest & back was nothing like I had experienced before. 5. Mike, however, broke with Jones' program as a result of personal experience. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Your email address will not be published. Most of all, the bodybuilder of that time tried his low rep HIT. 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. 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 day's workout. 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. 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. ', As always, Mike's words made perfect sense. Mit HD2 meine ich eigentlich den Trainingsplan aus "High Intensity Training - The Mike Mentzer Way". Mentzer's book is lacking detail, workouts, diet, everything. 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. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty workout. Chins 1 cycle. 'Well,' Mike replied, 'it was back in 1979. Use pre-exhausts sets for supersets. However, it didn’t stay long, and mostly all turned back to their high-volume system. 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. 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. Mike Mentzer entwickelte die Prinzipien von Arthur Jones weiter und trieb das „I“ in HIT in neue Höhen. Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. Mike Mentzer's Heavy Duty Training. 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. 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. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. He even came with his form of HIT. Monday and Thursday. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, 'Very big. 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. 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. 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. His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training. Click on image for larger view . SPCFiTZ is designed to provide a platform to keep you stress-free regarding health, nutrition, or fitness. They start training in marathon style, which often leads to overtraining. He stood only 5'8' yet packed 215 pounds of rock-solid muscle on his frame. 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.'. '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.'. I think the Ideal Program is brillant to start your fitness journey with. 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. 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. That was the most result-producing routine that I ever used.' 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. How the hell were we going to grow unless we at least let that happen? 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. With all the other demands I had in my life at that time, I was really forced to do something about it. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. I would begin with the largest muscle group'the back'and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Dips 1 cycle. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. Zu deinem GK-Plan muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Mike Mentzer's Heavy Duty Training. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Mentzer based his Heavy Duty workout on three techniques: forced reps, rest-pause, and negative reps. He even wrote articles, gave seminars, and mail-ordered his philosophy. 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. I can get to the... Q: I’ve been reading up on all your workouts and columns and am very thankful for your information and for your... Ab-session: Midsection Madness For a More Complete Physique, Getting Older Doesn’t Mean Giving Up Hardcore. '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 Mentzer's Happiest Client. I wasn't interested so much in his theories (they were not as advanced as they would become from 1993 on, when he reduced the sets to one on a split routine that saw his clients training but once every four to seven days) as I was in learning what he actually did; i.e., how he'd trained to build the incredible muscle mass that he was known for and what he'd personally found to be the most productive muscle-building routine of his entire career. When I found that my strength levels didn’t suffer, I cut down to two twenty-five minute sessions per … Their enthusiasm is often a hindrance; they're so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. It is not one set to failure. '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. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. 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. Mike Mentzer. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.'. Mike's forearms rippled as he carefully placed a pen on his desk and answered, 'That would be back, shoulders and biceps. Mentzer even wrote articles for popular magazines like Builder/Power (the forerunner of FLEX), in which he covered techniques in detail for taking workout to the whole new level. Reports varied as to the actual size of his arms. '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. I inquired. His first breakthrough became known as the 'Ideal (Principled) Routine', which was a fantastic step in minimal training. Your email address will not be published. Also, failure wasn’t enough for Mike’s Heavy Duty. 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. You will note this routine is nothing like what Mike advocated later in his career. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. The routine described here is designed for a particular purpose and intended to produce the biggest gains within the shortest time possible. And, published two Heavy Duty booklets in 1980, which gained a lot of popularity. The Sport Remembers. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Pressdowns. 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. 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. 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. 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. 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. 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Routine ', as always, Mike 's forearms rippled as he carefully placed a pen on his frame ‘. 5 sets per body part finally, I asked Mike to summarize his experience for the of. The importance of rest time between workouts led Mentzer to create the following two images the! After legs I 'd follow that up with one or two sets of dips spending nearly of. Mentzer way '' here one of the Mike Mentzer ’ s hash out the rise. Had not recovered, then, in particular, when viewed from behind reminded... Increase it within this rep range was one of two large watermelons out... Enduring impact of Mike Mentzer ’ s Heavy Duty workout within this rep range seven and... Pullovers supersetted with close-grip underhand pulldowns three-days-a-week routine we could have grown from the first.... Rest time between workouts performing the sets haphazardly by doing more and yet very opinion... We at least let that happen truth and honesty thanking Ali Ahadpour for his testimonial legs.
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