The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. By the way if you want to see the whole letter, then write a message at the comment section below. https://neckberg.com/the-private-side-of-mike-mentzer/. With squats. I took some interesting quotes from those letters and put them below. Barbell squat (5 sets, 6-8 reps) 3. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Leg press (5 sets, 6-8 reps) 5. Seated machine press (5 sets, 6-8 reps). The best results of any routine 2 years 186 to 206. The main legs workout is repeated. Mike is known for his legendary high-intensity training style. Immediately with no rest proceed to the leg press which should already be set sup. Triceps Superset Pushdowns 1 x 6-8 Dips 1 x 6-8 Lying triceps extensions 2 x 6-8. Workout 2 (Wednesday) Back Superset Workout B Deadlift Press Over Head online consultations now available - heavy duty™ updated 8/11/17. testimonials updated 10/25/17. I would have loved to see where we would have wound up had he stayed around longer. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. HEAVY DUTY TIP SHEET. Having goals and planning your strategy often means the difference between success and failure. You must continually force a muscle to perform beyond it’s existing capacities; this is what makes a muscle grow. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. Standing dumbbell curl (5 sets, 8-10 reps), 6. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. You will note this routine is nothing like what Mike advocated later in his career. Note: Supersets with two exercises ( Squat and Leg press) constitute a cycle. a flash tribute to mike celebration of life and tributes updated 7/30/16. 1. Walking dumbbell lunge (5 sets, 8-10 reps) 6. Further buying old books and magazines for neckberg.com! Incline barbell bench press (5 sets, 6-8 reps). We use cookies to ensure that we give you the best experience on our website. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. But as his shape and health deteriorated throughout the 90’s, Mike … Mike Mentzer Routines HEAVY DUTY training works on the premise that for a muscle to grow it must first be significantly stressed. Mike Mentzer’s REAL Training WisdomsOn my website neckberg.com nothing is ghost written or made up. The main legs workout is repeated. Also make sure to increase the weight in a particular exercise whenever possible. Fight the tendency to add more sets to the suggested workout. Too much extra will turn to fat. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. Mike Mentzer’s training routine. Click on image for larger view In fact, every workout was leg day: 3x per week. One work set to complete muscular failure per exercise. Anyone who has been in gyms long enough has come across Mike Mentzer’s system of heavy duty training at some point.Mike Mentzer, Mr. America, Mr Universe (with perfect score) was an extremely talented, massive and yes, intelligent bodybuilder.IN his early career, he followed the school of Schwarzenegger and Weider, which was a high volume approach. While incarcera, Józef Bednarski (born January 21, 1941) is a Poli, Leniodas Arkona's arm Wrestling Secrets! Straight arm pulldown (5 sets, 8-10 reps), 2. He would eat 4 different food groups to each serving he ate. 3. He began bodybuilding at the age of 12, after being inspired by the men on muscle magazines. Can I see full letter? Divide your body parts into two workouts and allow 48 hours between workouts. If you weigh two hundred pounds then 120 grams of protein is enough. Emmy Wallin is a writer for Jacked Gorilla. 2. Walking dumbbell lunge (5 sets, 8-10 reps), 6. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. T-Nation: Gotcha. Can I get a copy of those letters, please? On standard toe raise machine or on leg press; 1 set with a heavy weight followed immediately by incline press. https://neckberg.com/mike-mentzers-letter-1978/. Once Dorian retired from bodybuilding, HIT training took a back seat. The fact was that I had originally started training on Mike Mentzer’s Heavy Duty 1 routine (my #2 fave routine) as a beginner and made fabulous progress with a large muscular gain of 20 pounds. What does Mike Mentzer’s workout routine look like? Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Single leg extension (5 sets, 8-10 reps), 3. Your email address will not be published. And a half inch off my waist .physicians comment Wayne whatever your doing keep doing.. WAYNE MOORE, PRIVATE SIDE OF MENTZER A Classic Mike Mentzer HIT routine. Any rest time will drastically reduce the results. Went from 170 to 186 using this simple routine. 4 to 10 days of rest between workouts. Required fields are marked *. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Behind the neck overhead press (5 sets, 6-8 reps), 3. Force yourself to go beyond failure using forced reps and negatives. She is a young Swedish girl from Uppsala, who is currently traveling around the world. 2. Mentzer went the other extreme: consolidated routines, some of which required only 3 or 4 exercises to failure, once every 10 to 12 days. I would like to see what those letter might have mentioned. In spite of Mike Mentzer's theories and physical results, many have questioned his concept of training the muscles to momentary failure while controlling load variables with slow movements, other studies have found some very significant “positive” findings. This style of training stagnated his growth, but today you will see many guys and gals all over the gym taking this approach. Five work sets per workout. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. Here is Mike Mentzer’s leg routine: 1. ⭐CT Fletcher's training partner: Richard Schoenb, BODYBUILDING LEGEND Vern Weaver (1937 – 1993, LIFTING LEGEND ROGER ESTEP (1948 - 2005) , Those of us who are and have been avid admirers of, John Kuc was born in 1946 in the US state of Penns, The first Mr. Olympia competition was staged on Se, #motivation #philosophy #powerlifting #strongman #, Lee Phillips was the biggest and most promising he, Chester ‘Chet’ Yorton, Mr. Universe (Amateur), Before and After Picture of John Farbotnik! Mentzer's heavy-duty training system. Mike Mentzer used to train me back in the day. Mentzer Consolidation Routine. Choose two different exercises and do them both for two sets. Remember to use strict form when doing all of your exercises. very important news from joanne sharkey updated 9/18/17. Was Mike Mentzer right all along? Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Flat barbell bench press (5 sets, 6-8 reps), 5. Let’s find more about the Mike Mentzer Heavy Duty Workout below. 5 … More is never the answer to stimulating growth, harder is the answer and the harder you train the less will you be capable of doing. Here is a classic Mike Mentzer HIT routine from his early training. Barbell forearm curl (5 sets, 10 reps). Learn how your comment data is processed. Mon and Thurs (Legs, Chest, Triceps) Legs: Comments: Leg extension super setted with Leg Press: One set to failure with a weight that allows you approx, six reps, and then force yourself to do more. What is the Mike Mentzer Workout Routine? Barbell upright row (5 sets, 6-8 reps). On this back routine, Mentzer hit 5 different exercises. He is known for being a fitness icon and he was known for his muscular shoulders. Mentzer came from a well-educated home. training tips updated 6/17/18. Your email address will not be published. This site uses Akismet to reduce spam. Mike Mentzer was an American professional bodybuilder, author and fitness icon. Hardgainer Workout Routine Trigger. On this leg routine, he performed 6 different exercises. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Incline press with barbell or dumbbell or else dips with the elbows pointed out: By pre-exhausting the pecs with the first exercise, which is an isolation movement you “preserve” the strength of the triceps for the second exercise where they are directly involved. Using 6 to 9 reps achieve full-rep failure. 1. Shrugs with dumbbells, barbell or on a universal; keep the chest out and the shoulders back, shrugs the shoulders as high as possible until the shoulders almost touch your ears. Mentzer had followed a great number of training systems throughout his career but foremost on John Little’s agenda was finding out what Mike Mentzer’s most productive training routine had been. Copyright © 2013-2020 JackedGorilla.com All Rights Reserved - Owned & Operated by Wealthy Gorilla Limited Save my name, email, and website in this browser for the next time I comment. Mike Mentzer began bodybuilding when he was 12 years old. Thank You So Much, Mike was a life saver! John, Dave Draper THE DAD, with darling daughter Jamie, In 19th century Europe - especially in Germany and, The first time Bill Kazmaier deadlifted was his fi, "We drank our shakes 2 or 3 times each day, and it, BENCHPRESS LEGEND BIG JIM WILLIAMS That was as a beginner. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. I would love to see the letter. mike mentzer’s final heavy duty thoughts: fact vs. fiction updated 8/18/17. My New HIT routines apply between 7 and 12 exercises per routines, one set to failure, twice a week. Mr. Mississippi 1987. Iron Researcher and interested reading everything about web development, history of muscle and strength. She is the face behind the workout routine articles here on Jacked Gorilla. If the workouts are taking more than an hour you are either doing too much or resting too long. Q. I have been reading Mike Mentzer's Heavy Duty 2 and he lists a very low volume routine of only 2 to 3 sets that you should do only once a week. On this arm routine, Mentzer’s would hit a total of 7 different exercises. If you continue to use this site we will assume that you are happy with it. Mitchell Costilow AD,BS,BSN,M.Ed.,PhD. Barbell preacher curl (5 sets, 8-10 reps), 7. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. Single leg hamstring curls (5 sets, 8-10 reps), 5. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Mike said that all bodybuilders were overtraining and this was slowing down their progress, and while most bodybuilders like Arnold were training for 2 or more hours a day 6 days a week and doing 20 or more sets per body part, Mike was only doing 30 minutes 3 to 4 times a week and only about 5 sets per body part (later he would suggest doing even less, as you will … HERE’S THE LETTER Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. 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. That’s what entrenched me in Mike’s methods, back in ’78, and changed my whole outlook on bodybuilding. Workout 1 (Monday) Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. While Mike Mentzer served in the US Air Force, he worked 12-hour shifts, and then followed that up with 'marathon workouts' as was the accepted standard in those days. Standing calf raises (5 sets, 10-15 reps). It’s the pure truth how the oldtimers trained. And deadlifts. You can either train hard or you can train long, but you can never do both, it is just physically impossible. Front barbell raise (5 sets, 8-10 reps), 5. Cable triceps pushdown (5 sets, 8-10 reps), 3. with as much weight that allows good form perform two sets with each arm emphasizing a high row with the dumbbell hitting the pec or higher. This was too little for maximum results, at least for the average trainee. 5. Can I get a copy of those letters, please? My instincts told me that was not the way to go, and as I researched bodybuilding, I became attracted to Mike Mentzer’s Heavy Duty system, which advocated intensity instead of volume. This second exercise should be set up and ready so that there is zero rest time following the first one above. 1 set immediately following the leg extensions. I have followed Mikes routine since May (The Mike Mentzer way) not following the diet as I was 272 I have dropped to 202! The program is reported to be one Mike actually followed to a "T". Here’s how my training workload and intensity evolved. — Mike Mentzer (High-Intensity Training the Mike Mentzer Way©, p. 41). Overhead cable triceps extension (5 sets, 8-10 reps), 4. Mike Mentzer's Original Workout Routine (129,175) Chet Yorton Workout Routine (118,021) John Grimek Power and Bulk Routine (114,649) Serge Nubret's Workout Routine (98,097) Within this article, we’ll discuss Mike Mentzer’s workout routine, diet, and supplements: Mike Mentzer’s training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Single leg extension (5 sets, 8-10 reps) 2. In his first bodybuilding contest, he met the winner, Casey Viator. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Don’t get much more than 1 gram of protein for every two pounds of bodyweight. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. It is not one set to failure. Compound exercises combined with machines. Mike Mentzer used the following supplements to help fuel his gains: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. Thanks. Tues. and Fri. (back, traps, delts, biceps). Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. And here’s Mike’s letter…Yes, he used to send letters/training guides to his fans (Courtesy of Mike Knight). six reps then force out two more and use forced and negative reps after the initial six reps. The popular version of heavy duty training answers the following criteria: 1. Following this stress, the fatigued muscle must then enjoy a period of RECOVERY which in due course leads to muscle growth. I started training in 1983 when the vogue was volume training — 20 sets per bodypart was not uncommon. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Above, Mike and Ray Mentzer. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Heavy Duty: Basics of Mike Mentzer Workout Routine. 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). and I feel better and look better! In spending nearly all of his adulthood refining his Heavy Duty training system, Mike Mentzer (1951–2001) had only one goal. 1. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. Don’t forget to share this article with your friends and family. Many feel that Heavy Duty is the best way to increase your strength and muscle mass in the shorted amount of time. Emmy has a big passion for helping others and motivating people. Single leg hamstring curls (5 sets, 8-10 reps) 4. I decided to give it a go, Does the Mike Mentzer consolidation routine actually work? He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. 1 set of dumbbell laterals to failure with weight that allows six good reps, Same as the triceps: two exercises for two sets a piece using forced and negative. Legs are given a little more reps than the upper body. This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. Employ forced reps when possible. Still, this style of training is very effective for adding muscle. | Affiliate disclosure: As an Amazon Associate, we may earn commissions from qualifying purchases from Amazon.com. Visit my, Doug Young's powerlifts speak for themselves: 611. 4. Here is a “classic” Mike Mentzer HIT routine from his early training. After reading the full text of this study from Iran, I have more questions than answers. Legs are given a little more reps than the upper body. Once that stage had passed, I had to kick and scratch for every fraction of a pound, UNTIL the Ideal Routine came along. Saw here. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. Chest Superset Dumbbell flyes or pec deck 1-2 x 6-8 Incline presses 1-2 x 6-8 Dips 2 x 6-8. 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. Bill Pearl Mighty Arm Training For 20 1/2 Inches, https://neckberg.com/mike-mentzers-letter-1978/, https://neckberg.com/the-private-side-of-mike-mentzer/, I Remember Sergio – Bob Gajda as told to Terry Strand. These good boys never skipped leg day. We have included Mentzer’s … Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. I want to try it (after 20 years of too long workouts). Don’t think that you can make up for performing the sets haphazardly by doing more. 1 set of either of these above exercises for approx. ProteinFollow a well balanced diet. Bodybuilding’s original critical thinker, Mr. Universe and creator of HD didn’t care about lifting weights; he … Make sure you’re always keeping proper form. Love the original version of Heavy Duty. Mike Mentzer used High Intensity Training also called HIT, he called his own version of HIT – Heavy Duty Training. Mike Mentzer’s workout and diet philosophy. Amazing GRAIL! Standing calf raises (5 sets, 10-15 reps) Mike Mentzer’s Arm Workout Mike Mentzer's Heavy Duty, high intensity training is the most effective training program in bodybuilding and fitness.
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