squats, deadlifts and dips anywhere between 35 to 50 percent increases. Good point. Legs are given a. little more reps than the upper body. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Definitely afraid, and even.. this is a fear even the very little muscular
Dips 2 x 6-8, Triceps Most everybody seems to be training multiple
I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. 1. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. 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. That was the most result-producing routine that I ever used. 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. Look at
), 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 had even less exercises. amazing and again I'm not doing any aerobic activity, I have much more time for her and
scientific approach. You would think it would only be half, but apparently, after a certain point, in terms of volume of training, the exhaustive effects grow geometrically as opposed to arithmetically. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). 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. Moving on to triceps, Id limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. 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. Vitamin C She is the face behind the workout routine articles here on Jacked Gorilla. 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. Dorian Yates uses this program and he was Mr. Olympia. 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. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Darrem Charles: Bio & Classic Physique Advice, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, Priority Training Principle: How to Eliminate Weaknesses, Science Says: Best (and Worst) Chest Exercises. All rights Reserved. Training to failure, otherwise low volume doesnt work as well. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. 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. Recovery always precedes growth, and growth was our ultimate goal. Pyramid system, 5 x 10, 3 x 10 . need I go on? Mike Mentzer began bodybuilding when he was 12 years old. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? As I age, my recovery ability lessens. 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. Divide your body parts into two workouts, and allow 48 hours between workouts. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. On this back routine, Mentzer hit 5 different exercises. But Heavy Duty endured. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Super greens. 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. figured that this is like anything else in the world, you just model what the majority of
I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. Incline presses 1-2 x 6-8 He is known for being a fitness icon and he was known for his muscular shoulders. In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. Bent over dumbbell raise (5 sets, 8-10 reps), 4. The main legs workout is repeated. This is, and isn't what high intensity heavy duty training is all about. Dont forget to share this article with your friends and family. We knew that happened relatively quickly after a workout. Lying Triceps Extension 2 sets x 68 reps. Melatonin (only when I have trouble sleeping) Create a free website or blog at WordPress.com. 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. The body needs time to recover as a whole, not just the specific bodypart that was trained. Over two decades after his passing, Mike Mentzers workout system lives on. Do 1-3 warmup sets before working sets. I don't know what my exact body fat
Mike could as he had years of training behind him, and he could also train others this way. Single leg extension (5 sets, 8-10 reps), 3. Well I can't say he's the only one, many very
Deadlifts 15-8 Rear-delt rows 2 x 6-8, Biceps Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Intensity is the real factor. Here are the workouts, each to be performed every other week: Workout 1 Ali: All I can say is before you waste any more time, money, etc. The Role of Genetics A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. 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.. Nautilus pullovers 2 x 6-8 Barbell upright row (5 sets, 6-8 reps). Then came the 1980 Mr. Olympia. . By age 15 he weighed 165 pounds and could bench press 370 pounds. Legs are given a little more reps than the upper body. Mike Mentzer had one of the sharpest minds in the muscle game. 2. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Straight arm pulldown (5 sets, 8-10 reps), 2. The last workout I performed was a light full body workout on July 21, 2008. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. All exercises are to be trained for one set only and to failure. Mentzer released two popular Heavy Duty booklets in 1980, and, through his articles, seminars, and mail-order business, his philosophy was as great a sensation as he was on stages. I found Ali's story similar to mine and I hope some readers will not have to waste years
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. Barbell forearm curl (5 sets, 10 reps). 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. come close to the results I have achieved. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. 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. She is a young Swedish girl from Uppsala, who is currently traveling around the world. I was just
The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. Short term progress will be evaluated primarily by strength increases. Did the mentzer consolidation routine before that with better results but stopped for some reason. 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. The materials are provided "as is" and without warranties of any kind either express or implied. 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. That's the other thing--my school grades have improved because now I feel so
I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. Training legs is painful and hard! Mentzers training was based around intensity. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Kelp conventional wisdom that you're taught, you know you have to work out and got to be constantly
None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. Beyond that, you should be resting at least 3 minutes between sets. Bodyfat: 25.2% (Tanita scale). Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. just insane. utilized short high intensity training. 1. Go to full-rep failure in the 6-8 rep range. Less volume in reps and sets and more effort. Derek: Tell us about your results. I recently did one of Mike Mentzer's consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. Leg extensions 1 x 6-8 Leverage your professional network, and get hired. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Well, Mike replied, it was back in 1979. It went beyond. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Nautilus presses 2 x 6-8 As per usual, though, goals dictate the effectiveness of a program. He saw right away it led to overtraining for the majority. I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. 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. These people are not the norm, though. The formula is: brief training, intense training, infrequent training, he said. 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. Ali: My girlfriend loves it, she can't get over it because basically
Superset All rights Reserved. Each workout is followed by 4-7 days . 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. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. Creatine Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. for school. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. This is precisely the reason we have such an obesity problem in this world. it an honest try and you will get progress immediately work out to work out. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Try to grow increasingly stronger in this range. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. ANALYSIS: Finally, no pre-exhaust supersets for biceps. For achieving failure, you can also . Reps got lower, weights got bigger, sets got much harder. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). 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. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Standing calf raises (5 sets, 10-15 reps). I just
percentage was when I started with Mike's training. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. By age 15, his . The secret, if there is one, is high intensity. Training Legs to failure presents it problems! At the very least not only all the results you get using
Force yourself to go beyond failure using forced reps and negatives. Huge Whey - Whey Protein Powder (30 Servings). Nautilus laterals 2 x 6-8 using the wrong training systems. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Books of interest: heavy duty. While some truly believe he was a genius, others think he was completely crazy. Youtube is a great place to start and also check out John Littles youtube channel. I really didn't give it that much thought. For this purpose, 70 healthy adults were divided into two groups according to their age. With all the other demands I had in my life at that time, I was really forced to do something about it. Required fields are marked *. Front barbell raise (5 sets, 8-10 reps), 5. Train with more intensity and you will need less volume. type of anabolic in existence using outrageous quantities and this I've learned greatly
I also intentionally cut down bodyweight a bit the last 2 years and focused more on getting healthy (hip function, mobility, flexibility, muscular balance, becoming pain-free, etc). Garlic 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, He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. and really understanding what he was saying. Incline barbell bench press (5 sets, 6-8 reps). Therefore, when answering a question like this, you should have some experience actually doing the program in question. 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. While genetic characteristics were important, Mike believed that they had been overemphasized. Then I might finish off with two sets of lying triceps extensions. All I know is my waist size has gone down
I placed an order for his book and video. The cons of this routine are also obvious not enough direct work on specific muscle groups. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization,
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! Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like
ANALYSIS: A pre-exhaust superset for chest: flyes before presses. It struck me that Mike had been the only high-intensity advocate who actually broke with Arthur Jones on the point of employing a split routine. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Mike's HIT approach became even more extreme in his latter years. Alpha Lipoic Acid Glucosamine/Condroitin Q: Did Mike Mentzer ever do volume training? The materials are provided "as is" and without warranties of any kind either express or implied. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Required fields are marked *. I still trained religiously during that time period, but with less intensity. Ali: Unless they're taking steroids and growth hormone they're all in my
lose that by trying this radical system. Mike Mentzer said of his workout routine, "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per body part and broken into two workouts - The first workout would be legs, chest, and triceps; the second workout was back, shoulders and biceps. He seldom even trained again. 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). In the late 80's to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. that's the mentality. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to
But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Were the same ones being done each workout for 3 times in a week. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Train with at least one partner. I mean it just seems futile why put in so much time,
And Mentzer again ends with a compound exercise: weighted dips. confidence in Heavy Duty training. the results. Enjoy! 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Forced Reps A spotter helps just enough to keep the weight moving for additional reps. Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. 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 next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program
Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. It was during a trip to California to interview Steve Reeves, in fact, that Mike invited me to stay with him as his guest at his apartment in Hollywood. freedom to become a more productive individual and enrich all areas of life. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. The biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so.
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