I will do three progressive warm-up sets before each working set, which must be taken to failure. All my other friends [are] as impressed we'll 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. 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. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. for school. If you are not pushing yourself, then No, you will not gain. I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. But I was severely mistaken, all this time I really was, This is a Mike Mentzer Heavy Duty routine, circa 1979. Leg curls 2 x 6-8 Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Mentzer's Ideal Routine. I found Ali's story similar to mine and I hope some readers will not have to waste years Mike Mentzer Consolidation Routine: 2 Month results! A Classic Mike Mentzer HIT Routine | PDF | Sports - Scribd The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. Pushdowns 1 x 6-8 Q: Did Mike Mentzer ever do volume training? As per usual, though, goals dictate the effectiveness of a program. Mentzers training was based around intensity. The gym opens in 45 minutes. Superset All I know is my waist size has gone down Derek: And what does your girlfriend think of now having more time available for her. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. More money is better than less. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Intensity is the real factor. Mike Mentzer advocated a heavier form of HIT. Mike Mentzer's Consolidated Routine. ALLWhat about your second workout of the week? I inquired. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. 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. 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. Unless one is on drugs (s******s) can one get away with insane high volume workouts. 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. Copyright © 1999-2021 FitWise.com. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Barbell forearm curl (5 sets, 10 reps). Therefore, when answering a question like this, you should have some experience actually doing the program in question. Single leg Extension: 5 sets 8-10 reps. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. While genetic characteristics were important, Mike believed that they had been overemphasized. come close to the results I have achieved. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. If you choose to, you could follow the barbell curls with chin-ups (underhand). Assist each other in going beyond failure. INRAE center Clermont-Auvergne-Rhne-Alpes In some cases, thats true. 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. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. I wouldn't believe it or I didn't want to believe it. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Heavy Duty, indeed. (And there is much merit in that approach.) Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. 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. 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. I was just Train with at least one partner. I placed an order for his book and video. I still trained religiously during that time period, but with less intensity. Glutamine Mike's HIT approach became even more extreme in his latter years. (For those that arent aware this is a classic sign of overtraining. Squats 1 x 6-8 Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. a try. Utilize pre-exhaust supersets. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. Try to grow increasingly stronger in this range. The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories 1 set with a heavy weight followed immediately by incline press. were in before you switched over to Heavy Duty. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Go to full-rep failure in the 6-8 rep range. And before they even think about anabolic steroids which came to my mind you know it's In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. He is known for being a fitness icon and he was known for his muscular shoulders. Odds are, most of us dont fall into this category. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. Warmup each exercise as necessary, and push these working sets to full-rep failure at 6-8 reps and then beyond failure via forced reps, negatives, and/or rest-pause for 1-3 additional reps. Standing barbell curls 1 x 6-8 The study did not mention what exercises were being done. Ali: My girlfriend loves it, she can't get over it because basically I The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. and really understanding what he was saying. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Heavy Duty: Basics of Mike Mentzer Workout Routine. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like It is physical and biologically impossible! Maybe they are afraid, have some fear or are skeptical even though they see utilized short high intensity training. Copyright © 2001-2020 BodybuildingFanatic.com. We werent worried about localized recovery of a particular muscle. 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. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. Dont forget to share this article with your friends and family. 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. Creatine The study was suppose to be training one day a week not 3. Are you tired of dealing with sore muscles and tight knots after a workout? He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Gosh, how stupid can one be. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Disclaimer: This website is an educational service that provides general health information. Did the mentzer consolidation routine before that with better results but stopped for some reason. 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. Mike Mentzer Training Routine - NECKBERG Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. For this purpose, 70 healthy adults were divided into two groups according to their age. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. 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. Each rep will be performed with a cadence of 4-2-4. 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. That brought his bodyweight up again, but only slightly. Lying Triceps Extension 2 sets x 68 reps. Mike Mentzer Consolidation Routine: Workout A - YouTube document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. She is the face behind the workout routine articles here on Jacked Gorilla. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. 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. 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. in the gym. freedom to become a more productive individual and enrich all areas of life. I don't know what my exact body fat As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. All rights Reserved. Dam, it took 16 weeks for you to figure that one out. New Cognizant jobs added daily. 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. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. "hardgainer" that was the label I gave myself. The new Mr. America introduced the other teenager to Arthur Jones. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give Train with less intensity and you will need more volume. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. Behind the neck overhead press (5 sets, 6-8 reps) 3. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! 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. Failure wasnt enough for Mentzers Heavy Duty system. 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. 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.
John Goodman Seattle Net Worth,
How Much Did Lawrence Welk Band Members Make,
Knowledge Management Pillars Also Includes People And Culture,
Why Are England Wearing Blue Today 2021,
Articles M
