Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. The results were transformative, but life prevented Mentzer from truly showing them off. It consisted of very few exercises per workout, each performed for one set only. Overhead cable triceps extension (5 sets, 8-10 reps), 4. Required fields are marked *. Bent over dumbbell raise (5 sets, 8-10 reps) 4. The new Mr. America introduced the other teenager to Arthur Jones. 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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. Over two decades after his passing, Mike Mentzers workout system lives on. WebTransform Your Physique in 8 Weeks! The Mike Mentzer Story. This is a Mike Mentzer Heavy Duty routine, circa 1979. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. Id follow that up with one or two sets of dips. Pumped, they probably are, John, he replied, but measured cold, which is how you should measure your arms, they never stretched the tape beyond 18 1/2..

Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. Emmy Wallin is a writer for Jacked Gorilla. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. 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. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built, as he was the first to admit. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer. In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. Barbell preacher curl (5 sets, 8-10 reps), 7. Incline barbell bench press (5 sets, 6-8 reps). Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Dips 1 x 6-8 If you dont give your muscles enough time to rest and fully recover, you will not only stop making progress, but you could lose muscle if you over-train for too long. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. WebThe principles behind Mike Mentzer's high-intensity workout system. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on Tuesday, I would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. Fruits: Mentzer recommended eating various fruits every day. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. Toe presses 1 x 6-8, Chest Nautilus presses 2 x 6-8 And if, in fact, I had not recovered, and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired, why train at all? No, perhaps not, he said. Superset Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. 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. 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. I wasnt interested so much in his theories (they were not as advanced as they would become from 1993 on, when he reduced the sets to one on a split routine that saw his clients training but once every four to seven days) as I was in learning what he actually did; i.e., how hed trained to build the incredible muscle mass that he was known for and what hed personally found to be the most productive muscle-building routine of his entire career. Your email address will not be published. Leg curls 2 x 6-8 Jacked Gorilla is the middle brother of the 'Gorilla Family'.

Do I Need a Trainer to Start My Workout Journey? Utilize pre-exhaust supersets. Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. Here are Mike Mentzers foods you can eat. 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. Leg extensions 1 x 6-8 Save my name, email, and website in this browser for the next time I comment. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Are you struggling to build muscle or maintain your weight? ANALYSIS: Finally, no pre-exhaust supersets for biceps. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. 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? Superset For a non-steroidal athlete, the key is to train intensely. The other key component of HIT is the low workout volume. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Do you need help staying motivated and consistent in your Congratulations on finishing your workout! 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. All the bodybuilders who trained under Jones watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. [4] [2] Early life and education [ edit] Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia and was of German descent. Dumbbell flyes or pec deck 1-2 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Mike Mentzers back Workout exercises include: Mike Mentzers shoulder Workout exercises include: Mike Mentzers leg workout plan consisted of five sets of 10 reps, but if you can do more, its recommended to increase the number of reps to gain maximum benefits from this workout routine. Superset Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Mentzer cut the number of sets he used and upped his intensity. : The amount of effort you put into each set must increase as your body adapts to your routine. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Bent-over barbell rows 2 x 6-8, Traps The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. Close-Grip Underhand Pulldown 2 sets x 68 reps. Here is Mike Mentzers shoulder routine: 1. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Emmy has a big passion for helping others and motivating people.

Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. : Once a week is all you need. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Although he ate junk food, he kept his caloric intake consumption under 2000. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. Calf raises 2 x 6-8 No better place to do it than the beach! 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. Counting macros limits the number of carbs, Are you tired, irritable, and lacking motivation? Straight arm pulldown (5 sets, 8-10 reps), 2. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. It wasnt the long-term recovery that was required. If youre looking for a muscle-building program, its likely one of the best you will find. Concentration curls 2 x 6-8. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. WebTransform Your Physique in 8 Weeks! I asked him if perhaps exhaustion, such as that experienced on the whole-body routine, was, 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. Flat barbell bench press (5 sets, 6-8 reps), 5. That brought his bodyweight up again, but only slightly. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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. The formula is: brief training, intense training, infrequent training, he said. What does Mike Mentzers workout routine look like? Also note that he does squats after the leg extension and leg press superset. A beach is an Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. Superset Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, The Blond Bomber: The Life of Dave Draper (1942-2021), Stacey Bentley, Womens Bodybuilding Pioneer (1956-2019), SHOCK VALUE: The Extreme Marketing of Preworkouts, 12K CALORIES: What BRIAN SHAW Eats in a Day, 10 Minute Workout: Fast & Furious Routines. Everything You Need to Know About Simple and Complex Carbs, Lets Get Ready To Rumble!

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