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For the record, you can read about my entire experience on the aforementioned program here: https://wildyakathletics.com/2020/12/27/review-of-my-last-8-weeks-of-training-october-22-december-22-2020/. Ali: Oh much better! I remember meeting my brother in the gym for one of our usual workouts. 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. On this leg routine, he performed 6 different exercises. I just went through a complete physical metamorphosis! When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. Using 6 to 9 reps achieve full-rep failure. that's the mentality. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Like 20 sets per body part stuff Squats 1 x 6-8 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). Mike Mentzer Workout: Complete Guide - The Barbell I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Now I see Then, they were divided into three groups for the second, de-training phase: one group completely stopped training, the second group reduced the training days from three to one but kept the same number of sets, and the third group also reduced the training days from three to one but reduced the training sets from three to one as well. Creatine Each rep will be performed with a cadence of 4-2-4. Mike Mentzer's Consolidated Routine. Sandows method uses weights to build the mind/nervous system/muscle-connection contraction feed back loop so that, if your lifting a 10lb dumbbell, with the isometric contraction added, inside your arm, it feels like your lifting a much heavier weight. 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. Lying Triceps Extension 2 sets x 68 reps. He does the same reps (6-8 to failure + 1-3 after-failure) for even body parts like calves, for which many bodybuilders do higher reps. Dumbbell Flye or Pec-Deck Flye 2 sets x 6-8 reps, Incline Barbell Press 2 sets x 68 reps. 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). I don't know what my exact body fat percentage was when I started with Mike's training. 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! As I age, my recovery ability lessens. 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? One set may gas you out. 1-2 Sets for as Long as Possible. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Good point. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer Cable triceps pushdown (5 sets, 8-10 reps), 3. Here is a "classic" Mike Mentzer HIT routine from his early training. ANALYSIS: Another pre-exhaust superset: laterals before presses. Mike trained about 500 clients using this method and the gains were not just good but dramatic with clients gaining 20 to 30 pounds in a 3 month period. 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. All I know is my waist size has gone down He is known for being a fitness icon and he was known for his muscular shoulders. Ever since I started I've tried every single program you could purchase, for example Innervation He later created a "Consolidated Routine" which had even less exercises. Short term progress will be evaluated primarily by strength increases. Create a free website or blog at WordPress.com. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Train with less intensity and you will need more volume. Ali: My reaction was no way, no way this can work. 1. A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. Legs are given a little more reps than the upper body. The secret, if there is one, is high intensity. (For those that arent aware this is a classic sign of overtraining. A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. 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. I know Mentzer said the whole protein supplement thing is a racket and that its unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. Beyond that, you should be resting at least 3 minutes between sets. At the age of 18 he started competing in physique competitions, and two years later in . his articles and it made perfect sense to me. Leverage your professional network, and get hired. Odds are, most of us dont fall into this category. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Is there anything you would like to add. 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. It was so that his nervous system could repair itself. New Cognizant jobs added daily. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Mike Mentzer began bodybuilding when he was 12 years old. Now, Im not saying that most people should be doing high volume training, either. You have nothing to lose and everything to gain, I thought I was your typical sets and days. 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. I found Ali's story similar to mine and I hope some readers will not have to waste years Increasing the volume also increases the amount of recovery time need to make the gains needed. More money is better than less. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Derek: Tell us about your results. Weight: 200.8 pounds For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. Train with more intensity and you will need less volume. 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. for school. I have to agree with you Jon. When you look the same from year in to year out and you're putting this much time in it's 1 Cognizant Jobs in Grenoble, Auvergne-Rhne-Alpes, France - LinkedIn 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. I will do three progressive warm-up sets before each working set, which must be taken to failure. You can train long or hard but you cant do both. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. 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. All exercises are to be trained for one set only and to failure. Meaning that your routine should be setup for what gives you the best gains like he once said not more or less but what is exact. On this back routine, Mentzer hit 5 different exercises. . For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI 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. 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.