Ali: Oh much better! The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. 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. By age 15, his . IM, You must be logged in to post a comment It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Walking dumbbell lunge (5 sets, 8-10 reps), 6. 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! Its fine to speculate and have an opinion on whether you THINK something would be true or not, but keep in mind this particular poster specifically asked if anyone had made mass gains while using a Mike Mentzer consolidation routine. Standing Calf Raise 2 sets x 68 reps. Each workout is followed by 4-7 days . At the very least not only all the results you get using Odds are, most of us dont fall into this category. Failure wasnt enough for Mentzers Heavy Duty system. Do 1-3 warmup sets before working sets. 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. All I know is my waist size has gone down 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. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). 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). lose that by trying this radical system. I'm saying before you even look to anabolic steroids or to the When you Please consult your physician for personalized medical advice, diagnosis, or treatment. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. The study did not mention what exercises were being done. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. "hardgainer" that was the label I gave myself. Youtube is a great place to start and also check out John Littles youtube channel. I have to agree with you Jon. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. She is a young Swedish girl from Uppsala, who is currently traveling around the world. In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Ali: My girlfriend loves it, she can't get over it because basically Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. 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. Disclaimer: This website is an educational service that provides general health information. 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? Mike Mentzers Perfect Consolidated Workout Day 1. 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. 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. Front barbell raise (5 sets, 8-10 reps), 5. I will post the results of my first workout when Im finished. Dorian Yates uses this program and he was Mr. Olympia. 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. I just All the bodybuilders who trained under Jones watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. Id follow that up with one or two sets of dips. As per usual, though, goals dictate the effectiveness of a program. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Garlic Observe how this differs from the "typical" chest routine you'll see in most gyms. Superset Required fields are marked *. I saw this question on the web recently followed by some interesting answers in the comments section. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. 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. Mike Mentzer's Consolidated Routine. As we age we should be training less but not more. Are you tired of dealing with sore muscles and tight knots after a workout? Toe presses 1 x 6-8, Chest 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. However, some new scientific studies proved that there is some truth in Mike Mentzers once a week training claims. 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. 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. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? 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 think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. Go to full-rep failure in the 6-8 rep range. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Workout B) Regular Barbell Deadlift 5-8 reps. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Kelp Lying Triceps Extension 2 sets x 68 reps. Calf raises 2 x 6-8 Make sure you're always keeping proper form. Unless one is on drugs (s******s) can one get away with insane high volume workouts. What does Mike Mentzers workout routine look like? Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. Emmy Wallin is a writer for Jacked Gorilla. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. 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). Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. amazing and again I'm not doing any aerobic activity, I have much more time for her and Recovery always precedes growth, and growth was our ultimate goal. Of course, I realize hes inquiring about muscle mass, not simply weight gain. Derek: I get your point. Narrow Grip Underhand Pulldowns 16-10, Workout 2 The pros of this type of training are obvious more time off to allow the body to rest and recover. Behind the neck overhead press (5 sets, 6-8 reps), 3. Copyright © 2001-2020 BodybuildingFanatic.com. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Login. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Derek: And what does your girlfriend think of now having more time available for her. 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. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. He saw right away it led to overtraining for the majority. We knew that happened relatively quickly after a workout. The body has a limited amount chemical reserves and when used up only rest can restore those reserves. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Machine Pullover or Dumbbell and Cable Pullovers Together. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Short term progress will be evaluated primarily by strength increases. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. The materials are provided "as is" and without warranties of any kind either express or implied. Derek: What kind of advice would you give to others that are in the position you 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. 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. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. 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. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Utilize pre-exhaust supersets. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mikes future career. and really understanding what he was saying. Standing dumbbell curl (5 sets, 8-10 reps), 6. Save my name, email, and website in this browser for the next time I comment. Each workout is done only once every 6-10 days. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. He helped raise the weight so it could be lowered as slowly as possible on negative reps. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. In that case were just not following Mentzers program. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like Mike Mentzer had one of the sharpest minds in the muscle game. the top bodybuilders said to do--ultra marathon routines. go out and sometimes I'll now be bigger than the bouncer. The basics will cover most of the muscle groups of the body. 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. 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. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. The body needs time to recover as a whole, not just the specific bodypart that was trained. Heavy Duty continues to impact weight-training over four decades later. A muscle does not need to be trained more than once in a 7 day period. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. mentioned training systems. Train with more intensity and you will need less volume. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. percentage was when I started with Mike's training. 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. Less time spent in the gym, and more time spent recovering and building muscle. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. We werent worried about localized recovery of a particular muscle. like that, I figured it was just like any other aspect of life you just model them and get (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book I don't know what my exact body fat Finally, there is the research (National Strength & Conditioning Association) which shows that multiple sets are better for producing muscle gains than are single sets, which were found to be good for maintaining but not as hot for gaining. Maybe they are afraid, have some fear or are skeptical even though they see The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. But they look well over 20 inches! I exclaimed. Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. Huge Whey - Whey Protein Powder (30 Servings). and sets including yours truly. Leg curls 2 x 6-8 The Role of Genetics ANALYSIS: Another pre-exhaust superset: laterals before presses. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. Create a free website or blog at WordPress.com. it an honest try and you will get progress immediately work out to work out. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. couldn't tell the difference between me and someone who did not lift weights. So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. It is physical and biologically impossible! The secret, if there is one, is high intensity. much better I can study and I'm no longer tired from marathon training. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. and use Heavy Duty protocol. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. It's Single leg Extension: 5 sets 8-10 reps. More money is better than less. 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. I found Ali's story similar to mine and I hope some readers will not have to waste years Then came the 1980 Mr. Olympia. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. ANALYSIS: Of course, Mentzer starts with another pre-exhaust superset, this time doing machine pullovers (which target the lats without the biceps) before underhand pulldowns (which work the lats and biceps). Glucosamine/Condroitin Workout frequency fell, workout intensity rose. successful and very intelligent people have been duped to workout multiple days Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Height: 60 As I age, my recovery ability lessens. All I know is my waist size has gone down 2 . I don't know what my exact body fat percentage was when I started with Mike's training. The Centre is part of a particularly dynamic ecosystem, within the second French . on Has Anyone Gained Mass from Mentzers Consolidation Routines?. Leverage your professional network, and get hired. for school. But I was severely mistaken, all this time I really was, I mean obviously I already have time constraints as it is. These people are not the norm, though. Here is Mike Mentzer's shoulder routine: 1. Divide your body parts into two workouts, and allow 48 hours between workouts. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! I remember meeting my brother in the gym for one of our usual workouts. 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. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. guru58 December 6, 2020, 5:17pm 2. Nautilus pullovers 2 x 6-8 As Mike pointed out Id complete two cycles of those two exercises and then move on to two sets of bent-over barbell rows to finish up my lat work. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. He later created a "Consolidated Routine" which had even less exercises. You can train long or hard but you cant do both. 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. I still trained religiously during that time period, but with less intensity. 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. Dont forget to share this article with your friends and family. Superset 1-2 Sets for as Long as Possible. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). I was just Seated machine press (5 sets, 6-8 reps). 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. Ali: My reaction was no way, no way this can work. 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. 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. Ali: All I can say is before you waste any more time, money, etc. Also note that he does squats after the leg extension and leg press superset. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. reps, preferring the 6-10 range. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. 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/. Dips 16-10. 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. Nautilus laterals 2 x 6-8 Close-Grip Underhand Pulldown 2 sets x 68 reps. But Heavy Duty endured. While it may be easy to overlook, Congratulations on finishing your workout! Upright rows 2 x 6-8, Shoulders 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. 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. (And there is much merit in that approach.) The greatest representative of the old guard, Arnold Schwarzenegger, won. After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. utilized short high intensity training. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program It was so that his nervous system could repair itself. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. While some truly believe he was a genius, others think he was completely crazy. Mentzers training was based around intensity. Did the mentzer consolidation routine before that with better results but stopped for some reason. 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. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding.
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