Superset On this arm routine, Mentzers would hit a total of 7 different exercises. 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. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! This will help increase the mental and physical stimulus for many people which may stimulate further progress. Pyramid system, 5 x 10, 3 x 10 . need I go on? 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. Create a free website or blog at WordPress.com. Mike Mentzer Consolidation Routine: Workout A - YouTube The basics will cover most of the muscle groups of the body. Whey protein 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. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. Overhead cable triceps extension (5 sets, 8-10 reps), 4. They can also be produced synthetically or Home Gym Essentials: How to Create a Home Gym, Foam Rollers: Learn The Benefits and Risks, Why Grip Strength is Important to Your Health, Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. Legs are given a little more reps than the upper body. Emmy has a big passion for helping others and motivating people. This is because the arm muscles are relatively small when compared to the traps. Doing a Mike Mentzer heavy duty program All exercises have two light warm up sets Train every 5 days Workout 1: 1 X Deadlift 1 X Standing shoulder press 1 X Calf raises . Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. The Role of Genetics If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. 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. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. Mike Mentzer began bodybuilding when he was 12 years old. 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. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Emmy Wallin is a writer for Jacked Gorilla. I You havent mentioned Intensity. 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. Ali: My background in training started about 8 years ago when I was 15 years old. Height: 60 Mike Mentzer's 'Heavy Duty' Workout and Diet Plan He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Save my name, email, and website in this browser for the next time I comment. The biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so. 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. 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 Alpha Lipoic Acid After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. 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. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they I just More money is better than less. switch to Heavy Duty you will have much more muscle and time allowinq the Mike Mentzers workouts are perfect for any 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. In that case were just not following Mentzers program. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Leg presses 1 x 6-8 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. The body needs time to recover as a whole, not just the specific bodypart that was trained. Bodyfat: 25.2% (Tanita scale). Reps got lower, weights got bigger, sets got much harder. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. Behind the neck overhead press (5 sets, 6-8 reps), 3. Mentzer's Ideal Routine | Kevin's H.I.T. Blog training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, 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. Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group It flies against all quote un-quote Mike Mentzer Consolidation Routine Over Training The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. believe it or not overtraining. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. 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. 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. Bent-over barbell rows 2 x 6-8, Traps 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. She is the face behind the workout routine articles here on Jacked Gorilla. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Extend sets beyond failure with forced reps, negatives, and rest-pause. Barbell forearm curl (5 sets, 10 reps). But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. 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. All rights Reserved. Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger I was just Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. 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 Id only do the negatives once a week on each exercise. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Calf raises 2 x 6-8 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. In some cases, thats true. When you look the same from year in to year out and you're putting this much time in it's Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Q: Did Mike Mentzer ever do volume training? Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. 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. Then they hit arms, LOL. The Mike Mentzer Story. Using 6 to 9 reps achieve full-rep failure. Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. I recently did one of Mike Mentzer's consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. Seated machine press (5 sets, 6-8 reps). On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. Kelp Mike Mentzer's Heavy Duty Training - Cut The Volume Up The Ante! For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live?
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