Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. A New Study Confirms Mike Mentzer's Once-a-Week Training Method for Extend sets beyond failure with forced reps, negatives, and rest-pause. He would eat 4 different food groups to each serving he ate. Using 6 to 9 reps achieve full-rep failure. Barbell upright row (5 sets, 6-8 reps). Legs are given a little more reps than the upper body. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. I still trained religiously during that time period, but with less intensity. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Having recently done the program, I decided I would share my 2 cents. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. In that case were just not following Mentzers program. Over two decades after his passing, Mike Mentzers workout system lives on. 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. One set may gas you out. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. In my opinion you can even make better results on Heavy Duty than you can using steroids, 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. But again, yes, I think mass gains can be acquired if you use this, or a similar routine. 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. 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. Train with at least one partner. You have nothing to lose and everything to gain, I thought I was your typical The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Pyramid system, 5 x 10, 3 x 10 . need I go on? Superset 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. 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. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Close-grip pulldowns 2 x 6-8 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. Disclaimer: This website is an educational service that provides general health information. go out and sometimes I'll now be bigger than the bouncer. Bent over dumbbell raise (5 sets, 8-10 reps) 4. squats, deadlifts and dips anywhere between 35 to 50 percent increases. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Leg presses 1 x 6-8 The gym opens in 45 minutes. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. Cable triceps pushdown (5 sets, 8-10 reps), 3. Leg extensions 1 x 6-8 Ali: I really had nothing to show for my results, I basically looked the same. ALLWhat about your second workout of the week? I inquired. And while keeping up that kind of training in addition to a full college schedule, a part-time job with a physician and the demands of an ongoing relationship with a nice young lady, I found that I just didnt have the energy. 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 saw this question on the web recently followed by some interesting answers in the comments section. For instance, some muscles only obtain secondary stimulation, if that. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Yes Robert you are right on the money. 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. 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. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. switch to Heavy Duty you will have much more muscle and time allowinq the Ali: All I can say is before you waste any more time, money, etc. Mike Mentzer Consolidation Routine - Pros and Cons - Bodybuilding Fanatic Most everybody seems to be training multiple Dips 16-10. Mike Mentzer Routines - Heavy Duty Bodybuilding Heresy , Mike states that he performs barbell rows parallel to the floor pulling to the sternum. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like I just went through a complete physical metamorphosis! More like 5 or more if you really want to be at your strongest. Divide your body parts into two workouts, and allow 48 hours between workouts. Ali: I had heard about it in passing I had read some books referring to Arthur Jones 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. Jacked Gorilla is the middle brother of the 'Gorilla Family'. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. 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! freedom to become a more productive individual and enrich all areas of life. The conclusion was that age does make a difference. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. 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. percentage was when I started with Mike's training. What does Mike Mentzers workout routine look like? Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. More money is better than less. Straight arm pulldown (5 sets, 8-10 reps), 2. Observe how this differs from the "typical" chest routine you'll see in most gyms. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Melatonin (only when I have trouble sleeping) If you choose to, you could follow the barbell curls with chin-ups (underhand). Mike Mentzer Workout: Complete Guide - The Barbell The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Nautilus presses 2 x 6-8 Ali: Unless they're taking steroids and growth hormone they're all in my Mike's HIT approach became even more extreme in his latter years. Also note that he does squats after the leg extension and leg press superset. Walking dumbbell lunge (5 sets, 8-10 reps), 6. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Now I see that was wrong. All rights Reserved. (And there is much merit in that approach.) Sainte-Marie pit, La Motte-d'Aveillans, Grenoble, Isre, Auvergne-Rhne 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. mentioned training systems. Mike, however, broke with Jones program as a result of personal experience. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. Legs are given a. little more reps than the upper body. The study did not mention what exercises were being done. I have to agree with you Jon. The workouts will be conducted once every seven days, starting today. Narrow Grip Underhand Pulldowns 16-10, Workout 2 In the Lyon and Grenoble metropolitan areas, and the Haute-Savoie department, INRAE units contribute to research activities at the Lyon-Saint-Etienne, Grenoble-Alpes, and Savoie Mont Blanc . The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. 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. utilized short high intensity training. It went beyond. The main legs workout is repeated. When you "hardgainer" that was the label I gave myself. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. Mike Mentzer's Workout Routine, HIIT Training & Diet Do Your Hormones Affect Weight Gain and Loss. Was there anything else you did differently with this routine? I asked eagerly. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. 1. 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. Mike Mentzer Workout Routine - Jacked Gorilla Is there anything you would like to add. figured that this is like anything else in the world, you just model what the majority of He mentioned to me after Required fields are marked *. 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. While you Derek: Before you changed over to Heavy Duty had you ever heard about it? I placed an order for his book and video. 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. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Behind the neck overhead press (5 sets, 6-8 reps), 3. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine.