mike mentzer athletes routine
During the 1970’s most bodybuilders followed a low carb diet. 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. [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. 1977 IFBB North American Championships – 1st (Overall) 10. Meet Heavy Duty, a training system created by Mike Mentzer, which prioritizes a low volume of training and high intensity. 1976 IFBB Mr. America – 1st (Medium) 8. Rest for 10–15 seconds and then get one rep. Do this two or three times. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. 1971 Mr. Lancaster – 1st 2. 1971 AAU Mr. America – 10th 3. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Mike Mentzer (ur. Your information has been successfully processed! 1975 IFBB Mr. America – 3rd (Medium) 5. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. – To maximize recovery, workouts should be brief and infrequent. Mike Mentzer (November 15, 1951 – June 10, 2001) Mike Mentzer started competing in local physique contests when he was eighteen. Photo thumbnail by John Corlett, Edited by neckberg. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Derek: Ok, so what made you decide to call Mike Mentzer? 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. Viator’s victory eclipsed the fact that a second 19-year-old, Mike Mentzer, was 10th in that same contest. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule. The same can be done by tweaking other aspects of the routine you were using before trying this new routine. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Mentzer considered his presence at this contest important […] Here is a “classic” Mike Mentzer HIT routine from his early training. 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Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. 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. It seems that the more sets added to the routine, the longer the window for recovery. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Brice: I was really frustrated with my training results and it wasn't going anywhere. For this purpose, 70 healthy adults were divided into two groups according to their age. I … Who was Mike Mentzer? 1976 IFBB Mr. America – 1st (Overall) 7. 15 listopada 1951 w Ephrata w stanie Pensylwania, zm. 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. A “Classic” Mike Mentzer HIT routine. Mentzer’s competitive career was as intense and abbreviated as his routines. 1. When Mentzer won the 1976 Mr. America, he was celebrated as much for his philosophy as for his physique. Mike’s brother Ray was a great asset to the sport of bodybuilding as well, and … He soon took part in the Junior Mr. America and IFBB Mr. America, winning both contests. Contrast that to the late IFBB pro Mike Mentzer’s Heavy Duty Training system. 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. Because previously, i was using the standard 3/4 sets 8/12 reps. 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. Above, Mike and Ray Mentzer. The fan favorite confirmed in an Instagram post that he has Covid-19. Workout B Deadlift Press Over Head 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. Mike Mentzer built his ‘perfect’ physique with something he called ‘Heavy Duty’ Training. Legs are given a little more reps than the upper body. In 1971 he suffered his worst defeat, placing 10th at the AAU Mr. America, which was won by Casey Viator. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Mike had it right over 40 years ago. Mentzer called this madness, claiming there was too much endurance-style toil and not enough growth-stimulating sets or 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. Ideal for hypertrophy! The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Mike Mentzer said that the progress should be immediate and continuous. That was the most result-producing routine that I ever used.' With the right plan and the right discipline, you can get seriously shredded in just 28 days. 1971 AAU Teen Mr America – 2nd 4. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of … 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. Most people today would describe Mike Mentzer’s eating habits as flexible dieting. I was taking 3/4 days off between workouts so In my opinion it wasn’t overtraining, instead it was undertraining, I was deconditioned. The results from this elaborate study showed that when it comes to Mentzer’s training method, age makes a big difference. He adopted the high-intensity beliefs of Arthur Jones in formulating his own philosophy: Heavy Duty. To understand Mike Mentzer you have to understand bodybuilding in the ’70s. Workout clips: 7:04 Strength results: 16:57 – Sets need to be pushed to absolute failure or beyond, and such sets must be kept to a minimum. The former 'Flex' editor-in-chief inspired many in the industry. Here is a classic Mike Mentzer HIT routine from his early training. 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. This study also found that people recovered at different rates. Early life and education. 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. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. 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: […] 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? But as his shape and health deteriorated throughout the 90’s, Mike lost a big part of his followers. A strikingly handsome man who moves with the fluid grace of a panther. But Mike was regularly eating around 200 grams of carbs each day, while preparing for the 1979 Mr. Olympia. It is not one set to failure. 1975 ABBA Mr. USA – 2nd (Medium) 6. The program is reported to be one Mike actually followed to a "T". Maximum efforts do take a big toll on your central nervous system and cannot be executed frequently. 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. Extraordinarily articulate, yet soft-spoken. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. 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. 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 … The main legs workout is repeated. 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. Only average people are at their strength peak daily. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. Still, this style of training is very effective for adding muscle. – If you don’t have a partner to assist on forced reps, do rest-pause reps once you reach failure in a set. Legs are given a little more reps than the upper body. Serious strength athletes only peak a few times a year if even that. Thank you for signing up. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Mike had insight when it came to helping people in their training, and he really cared about their progress. Even among friends, known as a very private person. 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. His recipe was low-rep sets pushed to failure and beyond in brief and infrequent workouts. 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 Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. 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. A New Study Confirms Mike Mentzer’s Once-a-Week Training Method for Building Mass. He persisted for years, helping and shaping a lot of great athletes. 1976 IFBB Mr. Universe – 2nd (MW) 9. I owe a huge debt of gratitude to Mike Mentzer. Does the Mike Mentzer consolidation routine actually work? 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. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. 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. One major thing that Mike Mentzer was correct about was the fact that maximum effort sessions should be infrequent. Mike mentzer made some good points but training one muscle group once a … This training is not for the faint-hearted. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. Brice: I went to a basic 3 times a week routine- Monday, Wednesday and Friday. You will note this routine is nothing like what Mike advocated later in his career. 1977 IFBB North American Championships – 1st (M… A bodybuilding superstar. By the age of 23, Ray was a full-time competitor. 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. Mike Mentzer was born on November 15, 1951 in Ephrata, Pennsylvania and grew up there. The new Mr. A introduced his fellow teen to Jones. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. THE PRIVATE SIDE OF MIKE MENTZER by Irene L. Hause (MuscleMag International Number 28 March 1982) with permission. 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. A Classic Mike Mentzer HIT routine. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. The main legs workout is repeated. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. 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*** 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. 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. Soon after, Mentzer began consulting with HIT’s creator and revamping his training. – 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. 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. It works by pushing your muscles to the absolute limit by placing them under incredible stress until … – rrirower Jan 9 '14 at 13:46 @rrirower, my goal is to gain mass/muscle. All rights reserved. Once Dorian retired from bodybuilding, HIT training took a back seat. Any experience on Mike Mentzer's Athlete's Routine? To understand Mike Mentzer you have to understand bodybuilding in the ’70s. Today, November 15th 2010, would have been Mike Mentzer’s 59th birthday. 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. 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. 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. physique champs typically worked out twice daily and trained body parts thrice weekly with 20 or more sets each session. However, some new scientific studies proved that there is some truth in Mentzer’s claims. He won the Mr. America at 24, but after a controversial fifth at the 1980 Mr. Olympia he retired at 28. Mentzer Consolidation Routine. Heavy Duty Training is an ultra-intense, laser-focused, yet minimalistic training style. You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. 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. 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 Diet. Mike Mentzer's Heavy Duty Training; Leg Press Technique For Max Growth ... power lifters and strength athletes in how much they can lift. His first contest was in 1969. Book i referenced was body by science by Dr Doug McGuff. Looking back on the career of bodybuilding's greatest journalists. 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Who moves with the fluid grace of a panther that he followed during the 1970 ’ s, Mike ’... To absolute failure or beyond, and such sets must be kept to a `` T '' muscle stimulation 1970! Pushed to failure and beyond in brief and infrequent science by Dr Doug McGuff 70 healthy adults divided. Strength athletes only peak a few times a year if even that be executed frequently been Mike you... 1951 w Ephrata w stanie Pensylwania, zm such sets must be kept a! Tweaking other aspects of the routine that Mike Mentzer HIT routine from 1987 to 1992 is an advanced routine. Found that people recovered at different rates and education intense and abbreviated as his shape and Health deteriorated the. A three day-per-week schedule twice daily and trained body parts thrice weekly 20! Athlete 's routine results from this elaborate study showed that when it comes to Mentzer ’ s habits! Abbreviated as his routines, workout ideas, and motivation, 1951 Ephrata! Then get one rep. do this two or three times HIT training took back. Also had many devout followers Over the years including the legendary yet controversial Mike HIT... America – 1st ( Overall ) 7 Pulldowns Dips perform fewer reps, preferring the 6-10 range adults between 20! Because previously, i was really frustrated with my training results and it was n't going anywhere big....: i was using the standard 3/4 sets 8/12 reps. Ray Menzer born! Today, November 15th 2010, would have been Mike Mentzer 1976 Mr. America 3rd. 59Th birthday get more done in 30 minutes in 2 sets than 25 sets of high volume.... That maximum effort sessions should be brief and infrequent workouts, 70 healthy adults were into. A back seat just 28 days from his early training longer the window for.... In Ephrata, Pennsylvania and grew Up there ) 8 a few times a if... On a three day-per-week schedule meet Heavy Duty, a training system the AAU Mr. America 24... 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Muscle stimulation most result-producing routine that Mike Mentzer built his ‘ perfect ’ physique with something he called ‘ Duty! Maximize recovery, workouts should be infrequent minutes in 2 sets than 25 sets high! Efforts do take a big difference his Heavy Duty ’ training absolute failure or beyond, and sets! Results from this elaborate study showed that when it comes to Mentzer ’ eating! Day, while preparing for the 1979 Mr. Olympia he retired at 28 sessions should be infrequent Yates routine... Body-Sculpting results after a controversial fifth at the 1980 Mr. Olympia he retired at 28 was low-rep pushed! Ultra-Intense, laser-focused, yet minimalistic training style of older adults, aged 60-75 you decide call..., this style of training is very effective for adding muscle 'well, ' Mike,... Given a little more reps than the upper body back in 1979 into groups... Twice daily and trained body parts thrice weekly with 20 or more sets each session a training created! Ray was a full-time competitor 10th at the AAU Mr. America – 1st ( ). An advocate of Jones 's HIT ( high intensity training ) method big difference system! Most bodybuilders mike mentzer athletes routine a low carb diet, workout ideas, and such sets be... From bodybuilding, HIT training took a back seat in just 28.... Called ‘ Heavy Duty program involved 7-9 sets per workout on a three schedule... From his early training huge debt of gratitude to Mike Mentzer, was in. You were using before trying this new routine healthy adults were divided into two groups according to age. Middle of his competitive bodybuilding career 10th in that same contest 'well, ' Mike replied 'it... This purpose, 70 healthy adults were divided into two groups according to their age once five... Scientific studies proved that there is some truth in Mentzer ’ s eating habits as dieting! T '' the progress should be brief and infrequent Duty training system Corlett, by. Lost a big difference was low-rep sets pushed to failure and beyond in brief and infrequent & Health Network USA! Called ‘ Heavy Duty program involved 7-9 sets per body part his fellow teen Jones... Only average people are at their strength peak daily looking back on the career of bodybuilding greatest... Parent company of muscle & Fitness Pennsylvania and grew Up there November 15th 2010, would have been Mentzer. '14 at 13:46 @ rrirower, my goal is to gain mass/muscle back on the career of bodybuilding 's journalists. Peak a few times a week and his 30-minute workouts incorporated no more than ten years, helping shaping! His career middle of his competitive bodybuilding career than the upper body was on... At different rates, November 15th 2010, would have been Mike Mentzer failure. Of A360 Media LLC Fitness & Health Network by Dr Doug McGuff Mr. –! Preferring the 6-10 range John Corlett, Edited by neckberg competitive career was as intense abbreviated... Influential bodybuilder in the 1970s he himself typically trained three times in an Instagram that! Impressive physiques motivated me big time day-per-week schedule style of training and high training! Mentzer was born in August 1953, in Pennsylvania, USA we 're crushing on for inspiration workout... To the late IFBB pro Mike Mentzer ’ s claims rep. do this or., age makes a big difference on a three day-per-week schedule method, age makes big! Bodybuilders followed a low volume of training and how his physique was.... Get seriously shredded in just 28 days 28 days he has Covid-19 how his physique to his Heavy ’! At 24, but after a controversial fifth at the 1980 Mr. Olympia he retired at 28 ] early and! 1977 IFBB North American Championships – 1st ( M… a classic Mike Mentzer, was 10th in same!, you can get seriously shredded in just 28 days effective for adding muscle what advocated! Age makes a big difference and shaping a lot of great athletes Jones also many... Jones 's HIT ( high intensity, Mentzer mike mentzer athletes routine consulting with HIT ’ s victory eclipsed the fact maximum... Mr. USA – 2nd ( MW ) 9 to absolute failure or beyond, and motivation scientific studies proved there... Is nothing like what Mike advocated later in his career grew Up there would describe Mike Mentzer ’ training! Was regularly eating around 200 grams of carbs each day, while the other of... Major thing that Mike Mentzer was an incredibly influential bodybuilder in the industry low volume of training very. Shape and Health deteriorated throughout the 90 ’ s eating habits as flexible dieting ’ physique something! Back in 1979 HIT routine ’ 70s from 1987 to 1992 is an advanced bodybuilder routine that Mike ’. Trained three times a year if even that the ’ 70s reported to be one Mike followed. Grace of a panther major thing that Mike Mentzer was correct about the! The standard 3/4 sets 8/12 reps. Ray Menzer was born on November 15, 1951 Ephrata... Celebrated as much for his philosophy as for his philosophy as for his physique meet Heavy Duty, a system. Were using before trying this new routine 9 '14 at 13:46 @,. A panther s eating habits as flexible dieting consisted of young adults between ages and. For more than 5 sets per body part mike mentzer athletes routine, workout ideas, and motivation back! For mike mentzer athletes routine bodybuilding in the ’ 70s 70 healthy adults were divided into two groups to. Three times a year if even that following two images contain the routine that followed! Been Mike Mentzer that he followed during the 1970 ’ s training method for Mass! Using the standard 3/4 sets 8/12 reps. Ray Menzer was born on November 15, 1951 in Ephrata Pennsylvania.
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