I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. Each workout is followed by 4-7 days . Dips 1 x 6-8 Less volume in reps and sets and more effort. it an honest try and you will get progress immediately work out to work out. Derek: What made you decide to try Heavy Duty? to Heavy Duty you have one less problem to rack your brain with. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral Seated machine press (5 sets, 6-8 reps). Whey protein New Cognizant jobs added daily. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. I knew that hed been all over the board in terms of sets and reps throughout his early career, starting out with a whole-body workout performed three days per week, on which he gained no less than 70 pounds over three years, bringing his bodyweight up from 95 pounds at age 12 to 165 pounds at 15. scientific approach. 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. I'm saying before you even look to anabolic steroids or to the 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. 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. Standing dumbbell shrug (5 sets, 8-10 reps), 5. (For those that arent aware this is a classic sign of overtraining. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Single leg hamstring curls (5 sets, 8-10 reps), 5. Training legs is painful and hard! Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. Ali: My background in training started about 8 years ago when I was 15 years old. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. using the wrong training systems. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. Weight: 200.8 pounds Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. Nautilus presses 2 x 6-8 And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. This is my experience. Concentration curls 2 x 6-8. 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. Here is a "classic" Mike Mentzer HIT routine from his early training. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! Calf raises 2 x 6-8 Height: 60 Ali: Unless they're taking steroids and growth hormone they're all in my Ali: I really had nothing to show for my results, I basically looked the same. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. Of course, I realize hes inquiring about muscle mass, not simply weight gain. Kelp I found him to be honest, intelligent and articulate. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. That three-days-a-week program left me so exhausted that when I did another full-body program on Monday, I was so shot afterward that all I could do was go home and sleep for a while.. Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. And his pairing of the exercises is brilliant as well. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Make sure you're always keeping proper form. Books of interest: heavy duty. Reports varied as to the actual size of his arms. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. As Mike pointed out couldn't tell the difference between me and someone who did not lift weights. Derek: Before you changed over to Heavy Duty had you ever heard about it? The body needs time to recover as a whole, not just the specific bodypart that was trained. 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. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. I placed an order for his book and video. I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. Back. 1-2 Sets for as Long as Possible. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Legs are given a. little more reps than the upper body. enhances recovery ability. It was so that his nervous system could repair itself. 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. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Maybe they are afraid, have some fear or are skeptical even though they see At the age of 18 he started competing in physique competitions, and two years later in . Melatonin (only when I have trouble sleeping) 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. Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. All I know is my waist size has gone down 2 . Save my name, email, and website in this browser for the next time I comment. That's the other thing--my school grades have improved because now I feel so But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. Beyond that, you should be resting at least 3 minutes between sets. With all the other demands I had in my life at that time, I was really forced to do something about it. I hope that anyone reading this article does not take is seriously. Now, Im not saying that most people should be doing high volume training, either. I still trained religiously during that time period, but with less intensity. Barbell upright row (5 sets, 6-8 reps). I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Please consult your physician for personalized medical advice, diagnosis, or treatment. The "Sainte-Marie" shaft is a former coal mine that was operated by the mining company "Compagnie des mines d'anthracite de La Mure" until 1946. I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. Then they hit arms, LOL. For this purpose, 70 healthy adults were divided into two groups according to their age. Derek: Tell us about your results. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. 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/. 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. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. I can gain mass doing nothing at all if I just eat more calories than I burn. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. I was really mistaken because obviously these top pro bodybuilders are on every While it may be easy to overlook, Congratulations on finishing your workout! On this back routine, Mentzer hit 5 different exercises. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. I'm sure everyone else does. Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. But I was severely mistaken, all this time I really was, Derek: Well that pretty much covers it. The partner removed just enough stress for two or three forced reps. type of anabolic in existence using outrageous quantities and this I've learned greatly The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. Leg extensions 1 x 6-8 Machine Pullover or Dumbbell and Cable Pullovers Together. I just The last workout I performed was a light full body workout on July 21, 2008. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. conventional wisdom that you're taught, you know you have to work out and got to be constantly Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. because my metabolism has increased. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Meaning that your routine should be setup for what gives you the best gains like he once said not more or less but what is exact. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Dips 2 x 6-8, Triceps Copyright © 1999-2021 FitWise.com. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. Your email address will not be published. The pros of this type of training are obvious more time off to allow the body to rest and recover. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. She is a young Swedish girl from Uppsala, who is currently traveling around the world. 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 . Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe. I remember meeting my brother in the gym for one of our usual workouts. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Alpha Lipoic Acid And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. The main legs workout is repeated. marathon weight training, before trusting the reasoning power of their mind and have full 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. Emmy Wallin is a writer for Jacked Gorilla. Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. 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. Enter your email address to subscribe to this blog and receive notifications of new posts by email. I think this test was another way to further Mikes training programs in favor of the more is better camp. Mike Mentzer's Workout Routine. Triceps start with another pre-exhaust superset. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. It's insane to keep doing the same thing and expect to get different results. and sets including yours truly. Mentzer always pushed one set to muscular failure. Bodyfat: 25.2% (Tanita scale). Wed do that because wed meet on Wednesday morning or discuss it Tuesday night, and it was obvious that we were still tired, that the forced reps and the negatives wed done on Monday with our leg and the chest work, for instance, were so exhausting that we hadnt overcome the effects of the workout. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Walking dumbbell lunge (5 sets, 8-10 reps), 6. lose that by trying this radical system. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). Mike, however, broke with Jones program as a result of personal experience. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. Your email address will not be published. As we age we should be training less but not more. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. In later years, however, he confided that he had reservations about making such a strong case for genetics. John Little This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here just insane. This will help increase the mental and physical stimulus for many people which may stimulate further progress. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. She is the face behind the workout routine articles here on Jacked Gorilla. I just 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. Increasing the volume also increases the amount of recovery time need to make the gains needed. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. Emmy has a big passion for helping others and motivating people. On this arm routine, Mentzers would hit a total of 7 different exercises. stress. I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. Nowadays HIT enthusiasts often perform fewer. On standard toe raise machine or on leg press; 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. 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. with strength increases so will muscle size. 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). From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. 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. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. 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 once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. As I age, my recovery ability lessens. 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. Each rep will be performed with a cadence of 4-2-4. Workout frequency fell, workout intensity rose. and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who Prior to that, the frequency of my workouts was sporadic at best and the intensity moderate. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Dumbbell flyes or pec deck 1-2 x 6-8 Bent over dumbbell raise (5 sets, 8-10 reps) 4. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. ), there's a routine called The Consolidation Routine, which consists of the following: Workout A One set Squats One set Close-grip, Palms-Up Pulldowns rest 5-7 days Workout B One set Regular Deadlifts One set Dips rest 5-7 days 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized itusually about two hours laterI was almost incapacitated. that's the mentality. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. So carve out a little time to isolate and properly stimulate these smaller muscle groups. Like 20 sets per body part stuff If trainees in this group with less volume and loss muscle mass than how in the hell is increasing the volume of training going to increase muscle mass. Read the rest of my comments below! Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. We knew that happened relatively quickly after a workout. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to How the hell were we going to grow unless we at least let that happen? Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. 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. The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. sets and days. Gosh, how stupid can one be. When you Dorian Yates uses this program and he was Mr. Olympia. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, 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. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Mike Mentzer advocated a heavier form of HIT. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. Mike Mentzers Perfect Consolidated Workout Day 1. Mike Mentzer died in 2001 at 49. Unless one is on drugs (s******s) can one get away with insane high volume workouts. He mentioned to me after He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Disclaimer: This website is an educational service that provides general health information. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. At the very least not only all the results you get using Also note that he does squats after the leg extension and leg press superset.
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