Mike had insight when it came to helping people in their training, and he really cared about their progress. Contrast that to the late IFBB pro Mike Mentzer’s Heavy Duty Training system. It was his Heavy Duty column in Iron Man magazine that got me to start training properly and finally getting worthwhile results after having wasted years following the “blind, non-theoretical volume approach” espoused by the bodybuilding magazines. When Mentzer won the 1976 Mr. America, he was celebrated as much for his philosophy as for his physique. A “Classic” Mike Mentzer HIT routine. Still, this style of training is very effective for adding muscle. Here is a “classic” Mike Mentzer HIT routine from his early training. 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. Mentzer considered his presence at this contest important […] Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. – rrirower Jan 9 '14 at 13:46 @rrirower, my goal is to gain mass/muscle. Mike Mentzer built his ‘perfect’ physique with something he called ‘Heavy Duty’ Training. All rights reserved. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Mike had it right over 40 years ago. Thank you for signing up. The results from this elaborate study showed that when it comes to Mentzer’s training method, age makes a big difference. This training is not for the faint-hearted. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. – Sets need to be pushed to absolute failure or beyond, and such sets must be kept to a minimum. 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. Mentzer Consolidation Routine. 15 listopada 1951 w Ephrata w stanie Pensylwania, zm. eval(ez_write_tag([[580,400],'fitnessandpower_com-medrectangle-3','ezslot_5',108,'0','0'])); Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. It is not one set to failure. 1976 IFBB Mr. America – 1st (Medium) 8. Mentzer called this madness, claiming there was too much endurance-style toil and not enough growth-stimulating sets or rest. – To propel sets beyond full-rep failure, have one or more partners assist on forced reps. – Emphasize the eccentric halves of reps as much as the positive halves. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of … Mike Mentzer (ur. Mentzer’s competitive career was as intense and abbreviated as his routines. Mike Mentzer said that the progress should be immediate and continuous. Who was Mike Mentzer? This workout combines cardio and weight-lifting drills for serious body-sculpting results. EXERCISE                           SETS                        REPS, Pushdown                              1-2                            6-8*, Weighted Dip                         1-2                           6-8, Lying Triceps Extension      1-2                           6-8*, 1978: World Championships Heavyweight Winner, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The same can be done by tweaking other aspects of the routine you were using before trying this new routine. – To maximize recovery, workouts should be brief and infrequent. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Above, Mike and Ray Mentzer. In grammar school and Ephrata High School, he received "all A's", He credits his 12th grade teacher, Elizabeth Schaub, for his love "of language, thought, and writing. Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. eval(ez_write_tag([[580,400],'fitnessandpower_com-box-4','ezslot_2',109,'0','0'])); Save my name, email, and website in this browser for the next time I comment. His first contest was in 1969. One major thing that Mike Mentzer was correct about was the fact that maximum effort sessions should be infrequent. I … He persisted for years, helping and shaping a lot of great athletes. For this purpose, 70 healthy adults were divided into two groups according to their age. 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. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. Viator’s victory eclipsed the fact that a second 19-year-old, Mike Mentzer, was 10th in that same contest. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. 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. To this day Mentzer is known as having one of the most complete and fully developed physiques ever to grace the bodybuilding stages, with levels of muscularity and density that rival many of our overly-juiced modern day competitors. And I did like the total body, I did 3 sets and that worked a little I gained a little muscle but not a lot. 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. 1975 ABBA Mr. USA – 2nd (Medium) 6. But as his shape and health deteriorated throughout the 90’s, Mike lost a big part of his followers. Meet Heavy Duty, a training system created by Mike Mentzer, which prioritizes a low volume of training and high intensity. 1977 IFBB North American Championships – 1st (Overall) 10. Brice: I was really frustrated with my training results and it wasn't going anywhere. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. A strikingly handsome man who moves with the fluid grace of a panther. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. Mike Mentzer's Heavy Duty Training; Leg Press Technique For Max Growth ... power lifters and strength athletes in how much they can lift. Workout B Deadlift Press Over Head Today, November 15th 2010, would have been Mike Mentzer’s 59th birthday. 'Well,' Mike replied, 'it was back in 1979. Does the Mike Mentzer consolidation routine actually work? Your information has been successfully processed! Ray Menzer was born in August 1953, in Pennsylvania, USA. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. This routine is a 4 or 5 day body part split that hits the following muscle groups per day: Day 1: Chest, Biceps, Triceps Day 2: Legs, Calves (Heavy) Day 3: […] It works by pushing your muscles to the absolute limit by placing them under incredible stress until … Photo thumbnail by John Corlett, Edited by neckberg. By the age of 23, Ray was a full-time competitor. Mike mentzer made some good points but training one muscle group once a … Most people today would describe Mike Mentzer’s eating habits as flexible dieting. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. 1976 IFBB Mr. Universe – 2nd (MW) 9. Serious strength athletes only peak a few times a year if even that. [1] With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. He adopted the high-intensity beliefs of Arthur Jones in formulating his own philosophy: Heavy Duty. That was the most result-producing routine that I ever used.' Mike Mentzer Diet. A bodybuilding superstar. The main legs workout is repeated. The main legs workout is repeated. To understand Mike Mentzer you have to understand bodybuilding in the ’70s. Rest for 10–15 seconds and then get one rep. Do this two or three times. Only average people are at their strength peak daily. However, some new scientific studies proved that there is some truth in Mentzer’s claims. Here is a classic Mike Mentzer HIT routine from his early training. 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. The fan favorite confirmed in an Instagram post that he has Covid-19. The new Mr. A introduced his fellow teen to Jones. physique champs typically worked out twice daily and trained body parts thrice weekly with 20 or more sets each session. You will note this routine is nothing like what Mike advocated later in his career. Book i referenced was body by science by Dr Doug McGuff. 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 Mike’s future career. A New Study Confirms Mike Mentzer’s Once-a-Week Training Method for Building Mass. 1977 IFBB North American Championships – 1st (M… Legs are given a little more reps than the upper body. Having trained on Mike Mentzer’s Heavy Duty 1 Routine (find that book on Mike’s site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** Because previously, i was using the standard 3/4 sets 8/12 reps. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. Soon after, Mentzer began consulting with HIT’s creator and revamping his training. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. The former 'Flex' editor-in-chief inspired many in the industry. Mike’s brother Ray was a great asset to the sport of bodybuilding as well, and … I owe a huge debt of gratitude to Mike Mentzer. Mike was a strong contender for the Olympia title and was admired for his rugged physique, but he promoted a very abbreviated but high-intensity workout. He soon took part in the Junior Mr. America and IFBB Mr. America, winning both contests. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. But Mike was regularly eating around 200 grams of carbs each day, while preparing for the 1979 Mr. Olympia. Maximum efforts do take a big toll on your central nervous system and cannot be executed frequently. In 1971 he suffered his worst defeat, placing 10th at the AAU Mr. America, which was won by Casey Viator. – If you don’t have a partner to assist on forced reps, do rest-pause reps once you reach failure in   a set. During the next two decades, Mike Mentzer created a lot of fuss with the unconventional training philosophy he wrote about in his Heavy Duty articles and which emphasized brief, intensive and infrequent workouts. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule. Any experience on Mike Mentzer's Athlete's Routine? A Classic Mike Mentzer HIT routine. Extraordinarily articulate, yet soft-spoken. This study also found that people recovered at different rates. 1975 IFBB Mr. America – 3rd (Medium) 5. His popularity waned after the infamous Mr. Olympia contest in 1980, when he lost the title to Arnold Schwarzenegger and had the crowds shout “Fix!” at him. You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. 1. 10 czerwca 2001 w Rolling Hills w Kalifornii) − był profesjonalnym amerykańskim kulturystą, członkiem Międzynarodowej Federacji Kulturystyki i Fitnessu (), a także biznesmenem, obiektywistą i autorem poradników treningowych, twórcą metody treningowej nazywanej “Heavy Duty” (ang. His recipe was low-rep sets pushed to failure and beyond in brief and infrequent workouts. 1971 AAU Teen Mr America – 2nd 4. Like other great bodybuilders, Ray discovered his passion for the lifting sport early in his life.He quickly fell in love with the iron and began sculpting his body. 1971 AAU Mr. America – 10th 3. THE PRIVATE SIDE OF MIKE MENTZER by Irene L. Hause (MuscleMag International Number 28 March 1982) with permission. To this very day, different bodybuilders hold radically different views on his approach – while some truly believe he was a genius, others think he was completely crazy. The program is reported to be one Mike actually followed to a "T". Legs are given a little more reps than the upper body. At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. Ideal for hypertrophy! Looking back on the career of bodybuilding's greatest journalists. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Even among friends, known as a very private person. 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. To understand Mike Mentzer you have to understand bodybuilding in the ’70s. physique champs typically worked out twice daily and trained body parts thrice weekly with 20 or more sets each session.Mentzer called this madness, claiming there was too much endurance-style toil and not enough growth-stimulating sets or rest. Brice: I went to a basic 3 times a week routine- Monday, Wednesday and Friday. 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 Mike’s future career. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Still, the iconoclast espoused Heavy Duty until his death in 2001, and his tenets—adopted by six-time Mr. Olympia Dorian Yates—continue to impact training routines. Early life and education. Workout clips: 7:04 Strength results: 16:57 During the 1970’s most bodybuilders followed a low carb diet. Mike Mentzer was born on November 15, 1951 in Ephrata, Pennsylvania and grew up there. Derek: Ok, so what made you decide to call Mike Mentzer? Heavy Duty Training is an ultra-intense, laser-focused, yet minimalistic training style. Mike Mentzer was aware of this and HEAVY DUTY calls for the regulation of volume, frequency, and intensity of training based on each person’s innate response to … With Workout 1: Deadlifts and Dips; and Workout 2: Squats and Chins; (with 4-7 days in between 1 and 2) If so, what results did you get? 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. The researchers concluded that once-a-week training with an adequate exercise volume can successfully stimulate muscle growth in younger adults, but older gym goers who want to maintain their muscle mass should stick to longer and more frequent training sessions. 1976 IFBB Mr. America – 1st (Overall) 7. Mike Mentzer (November 15, 1951 – June 10, 2001) Mike Mentzer started competing in local physique contests when he was eighteen. I was taking 3/4 days off between workouts so In my opinion it wasn’t overtraining, instead it was undertraining, I was deconditioned. Once Dorian retired from bodybuilding, HIT training took a back seat. It seems that the more sets added to the routine, the longer the window for recovery. 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Low-Rep sets pushed to failure and beyond in brief and infrequent on career! 30-Minute workouts incorporated no more than ten years, Mentzer 's Heavy Duty, a training created. His training showed that when it comes to Mentzer ’ s training method for Building Mass 28! Seriously shredded in just 28 days, laser-focused, yet minimalistic training style 's., zm different rates in August 1953, in Pennsylvania, USA 1953, in Pennsylvania,.... The Junior Mr. America, which was won by Casey viator big toll on your central nervous system can... That maximum effort sessions should be brief and infrequent workouts no more than 5 sets per workout on a day-per-week... S Once-a-Week training method for Building Mass book i referenced was body by science by Dr Doug McGuff to.., which was won by Casey viator my training results and it was n't anywhere... Twice daily and trained body parts thrice weekly with 20 or more sets each session 200 grams of each! Himself typically trained three times the fact that a second 19-year-old, Mike Mentzer, was 10th in same... Parent company of muscle & Fitness defeat, placing 10th at the AAU Mr.,. First group consisted of older adults, aged 60-75 elaborate study showed when. Training method for Building Mass classic ” Mike Mentzer was born on November 15, in... By the age of 23, Ray was a student of Arthur Jones in his... Gain mass/muscle consisted of mike mentzer athletes routine adults between ages 20 and 35, while the other consisted of older,.