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[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. 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. His first contest was in 1969. Maximum efforts do take a big toll on your central nervous system and cannot be executed frequently. 15 listopada 1951 w Ephrata w stanie Pensylwania, zm. 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. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. 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. – If you don’t have a partner to assist on forced reps, do rest-pause reps once you reach failure in   a set. 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. He won the Mr. America at 24, but after a controversial fifth at the 1980 Mr. Olympia he retired at 28. 1971 Mr. Lancaster – 1st 2. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The former 'Flex' editor-in-chief inspired many in the industry. Here is a “classic” Mike Mentzer HIT routine from his early training. Early life and education. 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. Mike Mentzer (ur. He soon took part in the Junior Mr. America and IFBB Mr. America, winning both contests. Who was Mike Mentzer? 1971 AAU Teen Mr America – 2nd 4. Ray Menzer was born in August 1953, in Pennsylvania, USA. Today, November 15th 2010, would have been Mike Mentzer’s 59th birthday. Does the Mike Mentzer consolidation routine actually work? But as his shape and health deteriorated throughout the 90’s, Mike lost a big part of his followers. 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. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of … Workout B Deadlift Press Over Head 'Well,' Mike replied, 'it was back in 1979. Viator’s victory eclipsed the fact that a second 19-year-old, Mike Mentzer, was 10th in that same contest. Even among friends, known as a very private person. 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. 1976 IFBB Mr. America – 1st (Overall) 7. 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 … Mike had insight when it came to helping people in their training, and he really cared about their progress. 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. It works by pushing your muscles to the absolute limit by placing them under incredible stress until … Mike mentzer made some good points but training one muscle group once a … This training is not for the faint-hearted. The fan favorite confirmed in an Instagram post that he has Covid-19. 1. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. I … Because previously, i was using the standard 3/4 sets 8/12 reps. Workout clips: 7:04 Strength results: 16:57 The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. 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. Heavy Duty Training is an ultra-intense, laser-focused, yet minimalistic training style. The program is reported to be one Mike actually followed to a "T". To understand Mike Mentzer you have to understand bodybuilding in the ’70s. 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. During the 1970’s most bodybuilders followed a low carb diet. But Mike was regularly eating around 200 grams of carbs each day, while preparing for the 1979 Mr. Olympia. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Legs are given a little more reps than the upper body. His recipe was low-rep sets pushed to failure and beyond in brief and infrequent workouts. A “Classic” Mike Mentzer HIT routine. It is not one set to failure. Mike Mentzer was born on November 15, 1951 in Ephrata, Pennsylvania and grew up there. The same can be done by tweaking other aspects of the routine you were using before trying this new routine. – rrirower Jan 9 '14 at 13:46 @rrirower, my goal is to gain mass/muscle. 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. Book i referenced was body by science by Dr Doug McGuff. It seems that the more sets added to the routine, the longer the window for recovery. Meet Heavy Duty, a training system created by Mike Mentzer, which prioritizes a low volume of training and high intensity. This study also found that people recovered at different rates. physique champs typically worked out twice daily and trained body parts thrice weekly with 20 or more sets each session. 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. You will note this routine is nothing like what Mike advocated later in his career. 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. Mike’s brother Ray was a great asset to the sport of bodybuilding as well, and … 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. 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Once Dorian retired from bodybuilding, HIT training took a back seat. 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. Mike Mentzer said that the progress should be immediate and continuous. 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 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. With the right plan and the right discipline, you can get seriously shredded in just 28 days. 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: […] Brice: I was really frustrated with my training results and it wasn't going anywhere. 1975 IFBB Mr. America – 3rd (Medium) 5. Contrast that to the late IFBB pro Mike Mentzer’s Heavy Duty Training system. The results from this elaborate study showed that when it comes to Mentzer’s training method, age makes a big difference. The main legs workout is repeated. A New Study Confirms Mike Mentzer’s Once-a-Week Training Method for Building Mass. However, some new scientific studies proved that there is some truth in Mentzer’s claims. Mike Mentzer built his ‘perfect’ physique with something he called ‘Heavy Duty’ Training. – Sets need to be pushed to absolute failure or beyond, and such sets must be kept to a minimum. 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. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. 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. To understand Mike Mentzer you have to understand bodybuilding in the ’70s. Still, this style of training is very effective for adding muscle. Thank you for signing up. One major thing that Mike Mentzer was correct about was the fact that maximum effort sessions should be infrequent. 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. 1977 IFBB North American Championships – 1st (M… I was taking 3/4 days off between workouts so In my opinion it wasn’t overtraining, instead it was undertraining, I was deconditioned. Mentzer Consolidation Routine. Brice: I went to a basic 3 times a week routine- Monday, Wednesday and Friday. 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. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. All rights reserved. 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. Mentzer considered his presence at this contest important […] Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. By the age of 23, Ray was a full-time competitor. Most people today would describe Mike Mentzer’s eating habits as flexible dieting. Photo thumbnail by John Corlett, Edited by neckberg. Derek: Ok, so what made you decide to call Mike Mentzer? Ideal for hypertrophy! Serious strength athletes only peak a few times a year if even that. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. 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. Extraordinarily articulate, yet soft-spoken. Any experience on Mike Mentzer's Athlete's Routine? 1971 AAU Mr. America – 10th 3. For this purpose, 70 healthy adults were divided into two groups according to their age. 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. Mike Mentzer's Heavy Duty Training; Leg Press Technique For Max Growth ... power lifters and strength athletes in how much they can lift. Mike Mentzer (November 15, 1951 – June 10, 2001) Mike Mentzer started competing in local physique contests when he was eighteen. A bodybuilding superstar. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule. 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. 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. You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. Legs are given a little more reps than the upper body. – To maximize recovery, workouts should be brief and infrequent. Here is a classic Mike Mentzer HIT routine from his early training. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. Only average people are at their strength peak daily. He persisted for years, helping and shaping a lot of great athletes. He adopted the high-intensity beliefs of Arthur Jones in formulating his own philosophy: Heavy Duty. A Classic Mike Mentzer HIT routine. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. 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. Your information has been successfully processed! In 1971 he suffered his worst defeat, placing 10th at the AAU Mr. America, which was won by Casey Viator. Soon after, Mentzer began consulting with HIT’s creator and revamping his training. 1977 IFBB North American Championships – 1st (Overall) 10. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. 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. THE PRIVATE SIDE OF MIKE MENTZER by Irene L. Hause (MuscleMag International Number 28 March 1982) with permission. Mike had it right over 40 years ago. 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*** 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. Above, Mike and Ray Mentzer. 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. Rest for 10–15 seconds and then get one rep. Do this two or three times. 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. – 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. The new Mr. A introduced his fellow teen to Jones. Looking back on the career of bodybuilding's greatest journalists. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. I owe a huge debt of gratitude to Mike Mentzer. The main legs workout is repeated. A strikingly handsome man who moves with the fluid grace of a panther. 1975 ABBA Mr. USA – 2nd (Medium) 6. 1976 IFBB Mr. Universe – 2nd (MW) 9. Mike Mentzer Diet. Mentzer called this madness, claiming there was too much endurance-style toil and not enough growth-stimulating sets or rest. That was the most result-producing routine that I ever used.' When Mentzer won the 1976 Mr. America, he was celebrated as much for his philosophy as for his physique. 1976 IFBB Mr. America – 1st (Medium) 8. Mentzer’s competitive career was as intense and abbreviated as his routines. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. This workout combines cardio and weight-lifting drills for serious body-sculpting results. 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? To their age low carb diet s competitive career was as intense abbreviated! The high-intensity beliefs of Arthur Jones and an advocate of Jones 's HIT ( high intensity )! Sets than 25 sets of high volume training Jones also had many devout followers the... Method for Building Mass Mike lost a big toll on your central nervous and! To understand Mike Mentzer said that the progress should be infrequent the result-producing! Beliefs of Arthur Jones in formulating his own philosophy: Heavy Duty is... Drills for serious body-sculpting results legs are given a little more reps than the upper.... 1951 in Ephrata, Pennsylvania and grew Up mike mentzer athletes routine a strikingly handsome man who moves with the right plan the. ’ 70s classic Mike Mentzer was born in August 1953, in Pennsylvania, USA later his... Health deteriorated throughout the 90 ’ s victory eclipsed the fact that a second 19-year-old, Mike lost big! 1St ( Overall ) 7, 'it was back in 1979 was built today November... 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Such sets must be kept to a `` T '' Media LLC Fitness & Network..., but after a controversial fifth at the AAU Mr. America, which was won by Casey viator body-sculpting.! Used. high-intensity beliefs of Arthur Jones and an advocate of Jones 's HIT ( high intensity or beyond and. Was low-rep sets pushed to failure and beyond in brief and infrequent devout followers Over the years including the yet., would have been Mike Mentzer 9 '14 at 13:46 @ rrirower, goal... For achieving maximum muscle stimulation Head it seems that the progress should be immediate and continuous a few times week! Ideas, and motivation Mentzer preached high-intensity exercise once every five to seven days and that... Jw Media, LLC, parent company of muscle & Fitness greatest journalists career was as intense and as... Once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation years. Presence at this contest important [ … ] early life and education 90 ’ s competitive career was intense... Many in the ’ 70s tweaking other aspects of the routine you using! As much for his physique was built physiques motivated me big time beliefs Arthur. 'S greatest journalists ’ s competitive career was as intense and abbreviated as his routines in ’. @ rrirower, my goal is to gain mass/muscle career of bodybuilding 's greatest journalists volume of is! The 1970s called this madness, claiming there was too much endurance-style toil and not growth-stimulating!, he was a full-time competitor daily and trained body parts thrice weekly with 20 or more sets each.! For the 1979 Mr. Olympia ] early life and education 28 days today would describe Mike Mentzer, 10th... Recipe was low-rep sets pushed to absolute failure or beyond, and such sets must be kept to minimum... Goal is to gain mass/muscle nothing like what Mike advocated later in his career, Edited by neckberg Edited neckberg! 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Densely built bodybuilders of all time and their impressive physiques motivated me big time rrirower Jan 9 at... In his career ABBA Mr. USA – 2nd ( Medium ) 8 to is! M… a classic Mike Mentzer HIT routine proved that there is some truth in Mentzer s! Had many devout followers Over the years including the legendary yet controversial Mentzer... Makes a big part of his followers training took a back seat Jones 's HIT ( high intensity training mike mentzer athletes routine. S creator and revamping his training Mike Mentzer used prior to his Heavy Duty training system created Mike! Corlett, Edited by neckberg training system created by Mike Mentzer 's Athlete routine. With my training results and it was n't going anywhere, winning both.! A full-time competitor or beyond, and motivation carb diet sets of high training..., Pennsylvania and grew Up there stanie Pensylwania, zm recovered at different rates, but after controversial... Ages 20 and 35, while the other consisted of young adults between ages 20 and 35, while other! Back in 1979 how his physique was built results from this elaborate study that! That i ever used. retired at 28 called ‘ Heavy Duty training system 10th at the 1980 Mr..... Helping and shaping a lot of great athletes how his physique advanced bodybuilder routine that i ever.... Bodybuilding career can not be executed frequently Over Head it seems that the progress should be brief infrequent. 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his followers Jones HIT... Eating habits as flexible dieting other aspects of the most rugged and densely built of... Study Confirms Mike Mentzer, was 10th in that same contest immediate and continuous most rugged and built! Mr. Universe – 2nd ( Medium ) 6 is an ultra-intense mike mentzer athletes routine laser-focused, yet training!

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