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. Mike Mentzer Consolidation Routine: 2 Month results! But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Leg presses 1 x 6-8 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 would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Each rep will be performed with a cadence of 4-2-4. Over two decades after his passing, Mike Mentzers workout system lives on. Cable triceps pushdown (5 sets, 8-10 reps), 3. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. Training legs is painful and hard! Comments. Pushdowns 1 x 6-8 I remember meeting my brother in the gym for one of our usual workouts. The important thing is when you make the switch using the wrong training systems. I just Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. confidence in Heavy Duty training. What does Mike Mentzers workout routine look like? Super greens. Legs are given a. little more reps than the upper body. I placed an order for his book and video. Rear-delt rows 2 x 6-8, Biceps Just by using a very simple, concise and ANALYSIS: Another pre-exhaust superset: laterals before presses. I knew that high-intensity training was the bestthere was no question about thatbut 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. 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. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. Some people may have better luck with just a few exercises all the time and never need direct work for smaller muscle groups that usually are only able to be stimulated with isolation exercises. Derek: Well that pretty much covers it. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! These people are not the norm, though. It wasnt the long-term recovery that was required. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Less time spent in the gym, and more time spent recovering and building muscle. 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. He saw right away it led to overtraining for the majority. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). And Mentzer again ends with a compound exercise: weighted dips. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. At that point, where the weight is stuck and wont budge, I will fight to complete the rep for a period of 15 seconds then rack the weight. The main legs workout is repeated. Less volume in reps and sets and more effort. Please feel free to ask questions and leave comments as it relates to the topic(s), or if youd just like to say helloI want to hear from you! Mike Mentzer said of his workout routine, "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per body part and broken into two workouts - The first workout would be legs, chest, and triceps; the second workout was back, shoulders and biceps. You dont have to get crazy. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. And his pairing of the exercises is brilliant as well. Flat barbell bench press (5 sets, 6-8 reps), 5. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. He later created a Consolidated Routine which. In other words, in the group of older adults, nobody maintained their muscle size after cutting down to one session per week, even though they managed to maintain their strength. the results I and others have achieved and I have no doubt that it works. conventional wisdom that you're taught, you know you have to work out and got to be constantly Increasing the volume also increases the amount of recovery time need to make the gains needed. 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. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). marathon weight training, before trusting the reasoning power of their mind and have full Divide your body parts into two workouts, and allow 48 hours between workouts. Ali: All I can say is before you waste any more time, money, etc. The pros of this type of training are obvious more time off to allow the body to rest and recover. We had to recover first. Well, Mike replied, it was back in 1979. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack with strength increases so will muscle size. Minds, -Group Coaching Through Subscription toMy Substack Newsletter, The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little and Joanne Sharkey, High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little, This site requires JavaScript to run correctly. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs Dips 16-10. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Ever since I started I've tried every single program you could purchase, for example Innervation He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. 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.. He is known for being a fitness icon and he was known for his muscular shoulders. Here is a classic Mike Mentzer HIT routine from his early training. Consolidated Training - Coach Rob Regish Mentzer's Ideal Routine. Lying Triceps Extension 2 sets x 68 reps. In some cases, thats true. For achieving failure, you can also . Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. And whatever style of training you choose, make sure its one that you enjoy! Mike's HIT approach became even more extreme in his latter years. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Save my name, email, and website in this browser for the next time I comment. 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. for school. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like ALLWhat about your second workout of the week? I inquired. Most everybody seems to be training multiple If trainees in this group with less volume and loss muscle mass than how in the hell is increasing the volume of training going to increase muscle mass. ), there's a routine called The Consolidation Routine, which consists of the following: Workout A One set Squats One set Close-grip, Palms-Up Pulldowns rest 5-7 days Workout B One set Regular Deadlifts One set Dips rest 5-7 days All drug free and of all different ages. As we age we should be training less but not more. Superset the top bodybuilders said to do--ultra marathon routines. 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. Superset 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Machine Pullover or Dumbbell and Cable Pullovers Together. Mike Mentzer had one of the sharpest minds in the muscle game. freedom to become a more productive individual and enrich all areas of life. because my metabolism has increased. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. 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 Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. Utilize pre-exhaust supersets. Now, Im not saying that most people should be doing high volume training, either. 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. 1 set with a heavy weight followed immediately by incline press. 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. 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. Each workout is followed by 4-7 days . 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. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Here is a "classic" Mike Mentzer HIT routine from his early training. 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. Mike Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. America winner) who spotted him and assisted when he reached failure. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Pyramid system, 5 x 10, 3 x 10 . need I go on? Save my name, email, and website in this browser for the next time I comment. the results. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. What kind of results did you get from your use of those prior Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Another point I would like to make is muscle size and strength are inter related meaning a muscle can not increase in size with out an increase in strength and an increase in strength can not occur unless the weight used is increased. Dips 1 x 6-8 Recovery always precedes growth, and growth was our ultimate goal. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. Other than that, I will drink them when Im pressed for time. the interview that he was a little bit mad because he spent so many wasted Enter your email address to subscribe to this blog and receive notifications of new posts by email. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? utilized short high intensity training. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Training to failure, otherwise low volume doesnt work as well. The study was suppose to be training one day a week not 3. it an honest try and you will get progress immediately work out to work out. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. A New Study Confirms Mike Mentzer's Once-a-Week Training Method for Derek: Tell us about your results. And if, in fact, I had not recoveredand it was obvious to myself and my brother that we had not recovered, as we were both extremely tiredwhy train at all? 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. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. The minimalist workouts also provide benefits in that more focus, concentration and energy can be put into the exercises since the body won't deeply use them up in just a couple of sets. I would start with leg extensionssix to eight reps to failureand 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. Ali: I really had nothing to show for my results, I basically looked the same. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Mike Mentzer Consolidation Routine Over Training When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. 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. 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. lose that by trying this radical system. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Remember, when Mentzer did a curl, it was not just the external resistance of the weight he was lifting, that caused the tension, but in addition, he was also isometrically tensing the muscle from inside the bicep, adding to the external resistance of the weight. Mike Mentzers Heavy Duty training system was a revolution. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. You can train long or hard but you cant do both. 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. Id follow that up with one or two sets of dips. Ali: My reaction was no way, no way this can work. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. had even less exercises. All rights Reserved. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. figured that this is like anything else in the world, you just model what the majority of Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! Leg extensions 1 x 6-8 In that case were just not following Mentzers program. 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. Heavy Duty: Basics of Mike Mentzer Workout Routine. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. 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. Universal machine shrugs 2 x 6-8 Alpha Lipoic Acid On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. Are you tired of dealing with sore muscles and tight knots after a workout? The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. We knew that happened relatively quickly after a workout. I really didn't give it that much thought. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. 1-2 Sets for as Long as Possible. Legs are given a little more reps than the upper body. Mike Mentzer's Workout Routine. were in before you switched over to Heavy Duty. Squats 18-15 You Thats why he advocated only one day per week. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Ali: Oh much better! Melatonin (only when I have trouble sleeping) After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Superset Creatine Extend sets beyond failure with forced reps, negatives, and rest-pause. A muscle does not need to be trained more than once in a 7 day period. "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" I wasnt 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 hed trained to build the incredible muscle mass that he was known for and what hed personally found to be the most productive muscle-building routine of his entire career. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. 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. I don't know what my exact body fat percentage was when I started with Mike's training. Youtube is a great place to start and also check out John Littles youtube channel. But I was severely mistaken, all this time I really was, Force yourself to go beyond failure using forced reps and negatives. 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. mentioned training systems. When you look the same from year in to year out and you're putting this much time in it's Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. like that, I figured it was just like any other aspect of life you just model them and get I found Ali's story similar to mine and I hope some readers will not have to waste years In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. 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. 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. The study did not mention what exercises were being done. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Mike Mentzer died in 2001 at 49. The formula is: brief training, intense training, infrequent training, he said.
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