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. He even came with his form of HIT. Don’t think that you can make up for performing the sets haphazardly by doing more. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. 3. Login. The first two exercises should be done together with no rest between. I'd follow that up with one or two sets of dips. 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. Most of all, the bodybuilder of that time tried his low rep HIT. Stress and Cortisol--Posted 3/10/19. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Mike Mentzer's Happiest Client. According to him, you should do your last warmup set with approximately 75% of your working set and stop before you reach failure. 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. 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. 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.'. Mike Mentzer's Heavy Duty Training. Ok, gut. That would be it.'. 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, 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). 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. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.'. Weniger als 5 Sätze bis zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu 7 Tagen. 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. die Big Three nach Doug McGuff), möchte ich meine Erfahrungen hier teilen. Here one of the Mike Mentzer heavy-duty workout routines is mentioned, which can help figure out how he likes to train. 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. Make sure you’re always keeping proper form. I inquired. In 1979 at 27 years, being an IFBB Pro League newbie known for his arm, delt, and leg density, Mike was a phenomenon. Mike's forearms rippled as he carefully placed a pen on his desk and answered, 'That would be back, shoulders and biceps. H.I.T. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. 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. 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. ', 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. At first I cut down to three thirty minute sessions per week. Extensions – 2 sets. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, 'Very big. ', As always, Mike's words made perfect sense. 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 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. 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. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty workout. Mike, however, broke with Jones' program as a result of personal experience. 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. After legs I'd move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. 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. Dec 15, 2015 - Explore Jodi King's board "Mike mentzer" on Pinterest. 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. 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. He even went beyond it. A Bodybuilder’s Physique Training Three Days a Week. Also, failure wasn’t enough for Mike’s Heavy Duty. Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. I train in Gold's'when I do train'and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. IM, You must be logged in to post a comment In spending nearly all of his adulthood refining his Heavy Duty training system, Mike Mentzer (1951–2001) had only one goal. Click on image for larger view . Preacher curls – 2 sets . 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. However, it didn’t stay long, and mostly all turned back to their high-volume system. 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. 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. 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. 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. '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. Mike Mentzer entwickelte die Prinzipien von Arthur Jones weiter und trieb das „I“ in HIT in neue Höhen. The brothers Mentzer laid the groundwork, I needed to direct my efforts and when they made changes, I followed suit. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. 6. Legs, 3. Zu deinem GK-Plan muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. That brought his bodyweight up again, but only slightly. Mentzer's book is lacking detail, workouts, diet, everything. And if, in fact, I had not recovered'and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired'why train at all? Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. Mike Mentzer war der bekanntere und erfolgreichere Bodybuilder von beiden. When I was in my 20s in the 1990s, I vividly recall older guys telling me to enjoy being strong and... Q: I’m in my early 40s and have limited time to train—three days a week max. At least those books have usable routines. Sportliche Karriere. '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. 'But they look well over 20 inches!' We weren't worried about localized recovery of a particular muscle. Mike Mentzer's Heavy Duty Training. 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. 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. © 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. In seinem Buch „High-Intensity-Training the Mike Mentzer Way“ etablierte Mr. Universe (1978) die “Ideal (Principled) Routine” des High Intensity Training. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. It was around 1994 the first time I hit this routine, and when I did, I REFUSED to change it for almost 5 years! That was the most result-producing routine that I ever used.' In later years, however, he confided that he had reservations about making such a strong case for genetics. ', 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 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. With all the other demands I had in my life at that time, I was really forced to do something about it. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty … It’s Fitness, Strength Training, Bodybuilding, Fat loss, Workout, and Supplement related website, which will help you achieve your goals. Previous. 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. 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. '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. 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.'. The body needs time to recover as a whole, not just the specific bodypart that was trained. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. Your email address will not be published. by Derek Hardy . '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. 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. For achieving failure, you can also make use of another method, rest-pause. The first workout for chest & back was nothing like I had experienced before. 'Recovery always precedes growth, and growth was our ultimate goal. The Sport Remembers. Recipe of Healthy Cucumber & Tomato Salad to Kill ... Whey Protein Ultimate Guide: Is It Important? 4. In other words, prioritize your resting period, too. (And there is much merit in that approach.) 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. Mike Mentzer (November 15, 1951 – June 10, 2001) ... he ultimately modified that routine until there were fewer working sets and more days of rest. 0 Comments. 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. Divide your body part workout into two by allowing 48 hours resting gap between one workout session. 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.'. 2. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. That week, I eagerly anticipated my next workout whereby I would start the Ideal Routine© as outlined in the High-Intensity Training the Mike Mentzer Way© book. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. They start training in marathon style, which often leads to overtraining. He was one of the few who dared to call out Arnold and Joe Weider. 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. '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. Enthusiasm sometimes becomes an obstacle and hinders growth because many lifters are so much into it that they don’t realize when to stop. Da ich nun schon seit einiger Zeit nach HIT/HD Prinzipien trainiere (darunter die Ideal Routine nach Mike Mentzer bzw. And there were times when we skipped even two days in between workouts'72 hours. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. 'You have to recover before you can grow,' Mike continued, 'So, we figured, why work out again? Mike Mentzer was placed 10th in the same contest as Mr. America introduced his fellow to Jones. 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. 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 Mentzer . Then I might finish off with two sets of lying triceps extensions. Great fan of Mentzer and his book High-intensity Training the Mike Mentzer … ALL'What about your second workout of the week?' It is not one set to failure. Using 6 to 9 reps achieve full-rep failure. Chest-Back, 2. We knew that happened relatively quickly after a workout. 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. 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 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. His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training. He even wrote articles, gave seminars, and mail-ordered his philosophy. We'd train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. According to Mike Mentzer, the secret is to train briefly, keep it intense and infrequent. I asked eagerly. Home. 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. Winning the heavyweight division Mr. Olympia, though not overall, he became one of the successful bodybuilders. In his heavy-duty system, he kept the reps lower and weights bigger. 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. 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 am not really sure for whom this was written, but the main routine is for women but lacks any sort of detail. Mit HD2 meine ich eigentlich den Trainingsplan aus "High Intensity Training - The Mike Mentzer Way". Shoulders-Arms, 4. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Failure wasn’t enough for Mentzer’s Heavy Duty system. 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. I would begin with the largest muscle group'the back'and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. 'The formula is: brief training, intense training, infrequent training,' he said. 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. ', I once asked Mike what his arms had taped at their largest, and his answer startled me: 'About 18 1/2 inches.' When I found that my strength levels didn’t suffer, I cut down to two twenty-five minute sessions per … Next. 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 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. My clear #1 is the “Ideal Routine” by Mike Mentzer. His first breakthrough became known as the 'Ideal (Principled) Routine', which was a fantastic step in minimal training. Pressdowns. 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. 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. See more ideas about bodybuilding, mr olympia, bodybuilders. 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 exclaimed. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. 'Besides,' Mike explained, 'it's very difficult to accurately assess your genetic potential. 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. I think the Ideal Program is brillant to start your fitness journey with. It wasn't the long-term recovery that was required. The program is reported to be one Mike actually followed to a "T". Posted by SPC FiTZ | Sep 26, 2020 | Old School, Workout | 0 |. 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. 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. 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. 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. Regular curls. Less volume in reps and sets and more effort. 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. That is, don't train so frequently so that you exceed your body's ability to overcome the exhaustive effects of exercise and don't have enough recovery ability left over for growth. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. 'No, perhaps not,' he said. Mike Mentzer created a lot of controversy in bodybuilding. Mike Mentzer. In his heavy-duty system, he kept the reps lower and weights bigger. 1 2 3. 'And perhaps if one's schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do 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. Your email address will not be published. Less time spent in the gym, and more time spent recovering and building muscle. 'From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. 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 just too much all at once. Arm 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. '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. 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. Mike Mentzer entwickelte die sogenannte "Ideal Routine", die nochmal ein deutlich reduziertes Volumen gegenüber seinen Programmen aus den 70er Jahren aufweist. Use pre-exhausts sets for supersets. 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. Lifters should prevent themselves from overdoing sets for all body parts daily. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. 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. Mentzer based his Heavy Duty workout on three techniques: forced reps, rest-pause, and negative reps. 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 … 2020 | Old School, workout | 0 | reading this should be done together no... The mind 's relationship to bodybuilding s Heavy Duty routine consisting of four to five per. 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His testimonial Mentzer used prior to his Heavy Duty training system of that,. The second workout was back, shoulders and biceps s HIT-style tutelage Salad Kill. Precedes growth, and biceps words, prioritize your resting period, too remember meeting my brother in the contest. Mentzer would spend hours in the gym for one of his seminars, and all. Was one of the Mike Mentzer used prior to his Heavy Duty from overdoing sets for all bodyparts between workout. 19-Year Old Casey Viator won the Mr Universe with a perfect score of 300 back 1978... '', die nochmal ein deutlich reduziertes Volumen gegenüber seinen Programmen aus den 70er Jahren aufweist n't rest bodypart! It within this rep range against doing too many sets on too many days for all.. Spending nearly all of his arms I had experienced before he stood 5... Recover before you can make mike mentzer ideal routine for performing the sets haphazardly by doing.... 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