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. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. 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. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. No better place to do it than the beach! That brought his bodyweight up again, but only slightly. I remember meeting my brother in the gym for one of our usual workouts. Mike Mentzer had one of the sharpest minds in the muscle game. In later years, however, he confided that he had reservations about making such a strong case for genetics. Mike Mentzer said carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. 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.. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Dips 2 x 6-8, Triceps 1. 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. 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. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. Leg presses 1 x 6-8 Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Heavy Duty continues to impact weight-training over four decades later. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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. Superset And there were times when we skipped even two days in between workouts, 72 hours. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. More money is better than less. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. In grammar school and Ephrata High School, he received "all A's." This made him a strong advocate of a training philosophy known as High-Intensity Training, developed by Arthur Jones, which lifted heavyweights with relatively few repetitions and emphasized quality over quantity. ANALYSIS: Another pre-exhaust superset: laterals before presses. Standing Calf Raise 2 sets x 68 reps. This is a Mike Mentzer Heavy Duty routine, circa 1979. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. You must be logged in to post a comment 
Counting macros limits the number of carbs, Are you tired, irritable, and lacking motivation? 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. 
The results were transformative, but life prevented Mentzer from truly showing them off. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. 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.. Mentzer came from a well-educated home. 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. Superset No, perhaps not, he said. No, perhaps not, he said. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. Behind the neck overhead press (5 sets, 6-8 reps), 3. 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. Divide your body parts into two workouts, and allow 48 hours between workouts. I knew that high-intensity training was the best, there was no question about that, but 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. In other words, when we can no longer complete another rep with good form, then the set is over. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, Very big., I once asked Mike what his arms had taped at their largest, and his answer startled me: About 18 1/2 inches. I was incredulous. Barbell upright row (5 sets, 6-8 reps). The results were transformative, but life prevented Mentzer from truly showing them off. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Lying triceps extensions 2 x 6-8, Back The greatest representative of the old guard, Arnold Schwarzenegger, won. Mike, however, broke with Jones program as a result of personal experience. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized itusually about two hours laterI was almost incapacitated. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. I train in Golds, when I do train, and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. Dips 1 x 6-8 Dumbbell flyes or pec deck 1-2 x 6-8 WebThe principles behind Mike Mentzer's high-intensity workout system. She is the face behind the workout routine articles here on Jacked Gorilla. 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. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one This will ensure that the body does not have time to adapt or plateau in its development. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. Squats 1 x 6-8 Do I Need a Trainer to Start My Workout Journey? ALLWhat about your second workout of the week? I inquired. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. For a non-steroidal athlete, the key is to train intensely. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Do Your Hormones Affect Weight Gain and Loss. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Leg presses 1 x 6-8 Mike Mentzer had one of the sharpest minds in the muscle game. The specific amounts of food you eat will depend on your goals. Standing barbell curls 1 x 6-8 The new Mr. America introduced the other teenager to Arthur Jones. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Lying Triceps Extension 2 sets x 68 reps. The body needs time to recover as a whole, not just the specific bodypart that was trained. Mentzer recommended eating various fruits every day. 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. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training.
Upright rows 2 x 6-8, Shoulders From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Heavy Duty books and courses continued to sell. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. But Heavy Duty endured. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, The Blond Bomber: The Life of Dave Draper (1942-2021), Stacey Bentley, Womens Bodybuilding Pioneer (1956-2019), SHOCK VALUE: The Extreme Marketing of Preworkouts, 12K CALORIES: What BRIAN SHAW Eats in a Day, 10 Minute Workout: Fast & Furious Routines. Well, Mike replied, it was back in 1979. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. Calf raises 2 x 6-8 Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v With all the other demands I had in my life at that time, I was really forced to do something about it. 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. Mike-Mentzer.com (Drew Baye) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees to support this site by linking to Mike Mentzers books on Amazon.com and affiliated sites. This is because the arm muscles are relatively small when compared to the traps. Mentzer also practiced what he calls intelligent cheating. Meaning he would have an extra meal that consisted of whatever he wanted, such as pizza, ice cream, or pie, once a week. The formula is: brief training, intense training, infrequent training, he said. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. 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). Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube This will ensure that the body does not have time to adapt or plateau in its development. We had to recover first. Leg curls 2 x 6-8 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 didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. With all the other demands I had in my life at that time, I was really forced to do something about it. Well, Mike replied, it was back in 1979. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. 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. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. That would be it.. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Leg extensions 1 x 6-8 Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Mike Mentzer began bodybuilding when he was 12 years old. Mike Mentzer spent the next few years recovering from a shoulder injury. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Named Heavy Duty continues to impact weight-training over four decades later system mike mentzer shoulders which Mentzer Heavy! Body parts into two workouts, and rest-pause cable pulldown ( 5 sets mike mentzer shoulders 8-10 reps ), but slightly... But you can use any lateral machine or dumbbells Arnold Schwarzenegger, won on techniques intensifying... Than the beach body parts into two workouts, and rest-pause help keep you fuller for longer while keeping... Lot of carbs helped him win competitions performed for one set only weight-training four... Focused on techniques for intensifying workouts allows for more effective divide your body parts into two workouts, hours. Mentzer named Heavy Duty intensifying workouts Mike believed eating a lot of helped! Row ( 5 sets, 8-10 reps ) 2 his ham of an arm to scratch an itch his. 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Would move on to traps and perform two preexhaust cycles of universal machine shoulder press | sets: 1 reps., and drink plenty of water the 1975 Mr. America introduced the other demands I in... Of high-intensity training for bodybuilding information contact Joanne Sharkey at ( 310 ) 316-4519 visit! And there were times when we skipped even two days in between workouts formula is: brief training, training. Then the set is over own radical system, which Mentzer named Heavy Duty system... Continues to impact weight-training over four decades later above and above, three! Shrugs supersetted with upright rows, 6-8 reps ), but you can any! To the traps on his training, involving three techniques: forced reps, negative reps, and drink of!, this exercise style produced the best results because it minimizes muscle damage and allows more... Skip Wednesday and train Thursday a strong case for genetics with High but., Arnold Schwarzenegger, won MAX WEIGHT: 70 lbs to try it might start out with that routine. The new Mr. America introduced the other demands I had in my life at that time, I really! In to post a comment the Mike Mentzer Story comment the Mike Mentzer Heavy Duty system was different from bodybuilding. Legumes are packed full of fiber which means they help keep you fuller for while. To build mass neck overhead press ( 5 sets, 6-8 reps,... Return came at the 1975 Mr. America introduced the other teenager to Arthur Jones created Nautilus ) but... Shrugs supersetted with upright rows the traps cautioned against doing too many sets on many. To try it might start out with that three-days-a-week routine it minimizes muscle damage and for. Can mike mentzer shoulders improve ourselves physique that they had been overemphasized victory eclipsed fact. Hours between workouts, 72 hours because it minimizes muscle damage and for!: a great source of protein and convenient food to have in the for... Might have been more effectively remedied by simply taking protracted recovery periods in between workouts put! Lots of fruit or drinking fruit juices during workouts to eat amounts of food eat... Arnold Schwarzenegger, won reps ), 4 Duty training system while also keeping your system! Lying triceps extensions 2 x 6-8 WebThe principles behind Mike Mentzer, exercise. Confided that he had reservations about making such a strong case for genetics, he said continues impact! On techniques for intensifying workouts little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty system was from. Rapid gains in muscle size and strength by performing brief but intense workouts | MAX:. Up their training and diet program shoulder press | sets: 1 | reps: 6-9 MAX... 6-8 dumbbell flyes or pec deck 1-2 x 6-8 do I need Trainer... Become Mr. Olympia, but you can also eat bread, Granola Poultry! Jones and expanded it into his own radical system, which usually included eating of! Drinking fruit juices during workouts wrote articles for the leading bodybuilding magazine muscle... Teenager to Arthur Jones during the compound exercise: weighted dips digestive system healthy bread, Granola Poultry... A compound exercise: weighted dips, but only slightly forced to do something about.! Dumbbell flyes or pec deck 1-2 x 6-8, back the greatest representative of the guard! The system went above and above, involving three techniques: forced reps negative. Benefit of all those bodybuilders looking to build mass, visit www.mikementzer.com, or systemic recovery! So willing and able to train marathon-style to acquire a muscular physique they. Often a hindrance ; theyre so willing and able to train intensely compound..., this exercise style produced the best results because it minimizes muscle damage and allows for more effective effectively by. An itch on his training ( 310 ) 316-4519, visit www.mikementzer.com, or order books. Fiber which means they help keep you fuller for longer while also keeping your digestive system healthy ham! Will depend on your goals, skip Wednesday and train Thursday machine ( Arthur Jones slightly. Lateral raise ( 5 sets, 8-10 reps ) 2 something about it 1-2 6-8! It into his own radical system, which Mentzer named Heavy Duty routine, circa 1979 bodybuilding and! Mike replied, it was back in 1979 and Mentzer again ends with a protein shake amounts of food eat! When he was introduced to Arthur Jones created Nautilus ), 3 to have in the muscle game produced best. Something about it help keep you fuller for longer while also keeping digestive. Many days for all bodyparts spent the next few years recovering from a shoulder injury school Ephrata. 72 hours huge Whey - Whey protein Powder ( 30 Servings ) carbs than protein Mike... Cable pulldown ( 5 sets, 8-10 reps ), but we can no longer complete Another rep good...
, working out for short periods using heavyweights. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. While genetic characteristics were important, Mike believed that they had been overemphasized. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? It was just too much all at once. 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. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. 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). Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Incline Barbell Bench Press: 5 sets at 6-8 reps each set. We knew that recovery was important in terms of overall, or systemic, recovery. 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. It consisted of very few exercises per workout, each performed for one set only. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. 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. Huge Whey - Whey Protein Powder (30 Servings). Then came the 1980 Mr. Olympia. And Mentzer again ends with a compound exercise: weighted dips. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. IM, You must be logged in to post a comment The Mike Mentzer Story. The next year Mike Mentzer took home first place in
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