mike mentzer consolidated routine

I think this test was another way to further Mikes training programs in favor of the more is better camp. I always selected weights for my exercises that allowed me to get at least six good positive repetitions and then continue with forced and negative reps. With any preexhaust set, such as leg extensions to leg presses or pec deck to incline presses, I would take no rest at all between exercises, but I would rest long enough to catch my breath, and Id only do the negatives once a week on each exercise. I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. 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. 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! The Mike Mentzer Story. Standing dumbbell curl (5 sets, 8-10 reps), 6. Parallel Bar Dip 6-10 reps. The secret, if there is one, is high intensity. The solution is beautifully presented in Mike's writings on Heavy Duty. Make sure you're always keeping proper form. 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. Omega-3 New Cognizant jobs added daily. I have definitely been mistaken all along. Vitamin C I found that when I split the routine, doing half the body one day, the fatigue was even less than halfit was much less than half. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. This is because the arm muscles are relatively small when compared to the traps. Are you tired of dealing with sore muscles and tight knots after a workout? As men and even women for that matter age our hormone levels drop as we age making it harder and harder to do the things we once did say in our 20s as compared to my age now which is 64. Dips 16-10. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, Very big., I once asked Mike what his arms had taped at their largest, and his answer startled me: About 18 1/2 inches. I was incredulous. Whey protein Legs are given a. little more reps than the upper body. because my metabolism has increased. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like For achieving failure, you can also . come close to the results I have achieved. But Heavy Duty endured. The formula is: brief training, intense training, infrequent training, he said. 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. Copyright © 2001-2020 BodybuildingFanatic.com. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Login. It's insane to keep doing the same thing and expect to get different results. But again, yes, I think mass gains can be acquired if you use this, or a similar routine. Legs are given a little more reps than the upper body. I On this leg routine, he performed 6 different exercises. Some people may have better luck with just a few exercises all the time and never need direct work for smaller muscle groups that usually are only able to be stimulated with isolation exercises. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. Lying triceps extensions 2 x 6-8, Back 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. Leg extensions 1 x 6-8 Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). The partner removed just enough stress for two or three forced reps. Derek: How about your friends, what has been their reaction? This is precisely the reason we have such an obesity problem in this world. 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. the interview that he was a little bit mad because he spent so many wasted However, he is no longer available, and most people have to make do on their own. Minds, -Group Coaching Through Subscription toMy Substack Newsletter, The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend by John Little and Joanne Sharkey, High-Intensity Training the Mike Mentzer Way by Mike Mentzer and John Little, This site requires JavaScript to run correctly. ANALYSIS: Another pre-exhaust superset: laterals before presses. I wouldn't believe it or I didn't want to believe it. In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. 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. You can train long or hard but you cant do both. ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Reps got lower, weights got bigger, sets got much harder. When you look the same from year in to year out and you're putting this much time in it's And there were times when we skipped even two days in between workouts72 hours. Here are the workouts, each to be performed every other week: Workout 1 Derek: Before you changed over to Heavy Duty had you ever heard about it? 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. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. 1. Mike Mentzer died in 2001 at 49. And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his most productive routine., Editors note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). For the latest news and updates join our 1 Million fans on Facebook and Pinterest. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. And whatever style of training you choose, make sure its one that you enjoy! These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. ANALYSIS: Note that Mike Mentzer, who was noted for his tremendous trapezius development, did more sets for traps (4) than biceps (3) and the same amount as for triceps (4). The volume in the consolidated workout is extremely low. Sandows method uses weights to build the mind/nervous system/muscle-connection contraction feed back loop so that, if your lifting a 10lb dumbbell, with the isometric contraction added, inside your arm, it feels like your lifting a much heavier weight. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. We had to recover first. 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. I remember meeting my brother in the gym for one of our usual workouts. 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. 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. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. And Mentzer again ends with a compound exercise: weighted dips. Observe how this differs from the "typical" chest routine you'll see in most gyms. 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. Dips 1 x 6-8 For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. Go to full-rep failure in the 6-8 rep range. I don't know what my exact body fat percentage was when I started with Mike's training. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . Close-Grip Underhand Pulldown 2 sets x 68 reps. 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. 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. Garlic Who was Mike Mentzer? 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. Try to grow increasingly stronger in this range. Q: Did Mike Mentzer ever do volume training? The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. I'm sure everyone else does. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! I placed an order for his book and video. Heavy Duty, indeed. . The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. She is the face behind the workout routine articles here on Jacked Gorilla. Failure wasnt enough for Mentzers Heavy Duty system. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. I was really mistaken because obviously these top pro bodybuilders are on every We werent worried about localized recovery of a particular muscle. Incline barbell bench press (5 sets, 6-8 reps). Barbell upright row (5 sets, 6-8 reps). Why would I train more and deplete my recovery resources even more?? We earn a commission if you click this link and make a purchase at no additional cost to you. Your email address will not be published. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. . All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensitysince that was required to induce maximum growth stimulation. Weight: 200.8 pounds Standing dumbbell shrug (5 sets, 8-10 reps), 5. Enter your email address to subscribe to this blog and receive notifications of new posts by email. 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 Training to failure, otherwise low volume doesnt work as well. A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. The greatest representative of the old guard, Arnold Schwarzenegger, won. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. Ali: I really had nothing to show for my results, I basically looked the same. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. Thats why he advocated only one day per week. On this arm routine, Mentzers would hit a total of 7 different exercises. Calf raises 2 x 6-8 He seldom even trained again. the results I and others have achieved and I have no doubt that it works. The materials are provided "as is" and without warranties of any kind either express or implied. believe it or not overtraining. I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous days workout. You have nothing to lose and everything to gain, I thought I was your typical 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. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. The body needs time to recover as a whole, not just the specific bodypart that was trained. By age 15 he weighed 165 pounds and could bench press 370 pounds. 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. No mention of intensity in the study. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . 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. percentage was when I started with Mike's training. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! 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. The workout included here best represents an effective and practical Heavy Duty routine. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Glutamine - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! 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. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. No, he said, it was the immediate response, the immediate fatigue. On this back routine, Mentzer hit 5 different exercises. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. 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. Required fields are marked *. 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. Nautilus presses 2 x 6-8 Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. However my strength hasn't increased in my . 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. Walking dumbbell lunge (5 sets, 8-10 reps), 6. sets and days. 2. This site uses Akismet to reduce spam. and use Heavy Duty protocol. The conclusion was that age does make a difference. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). Superset Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. The discussion was very good, but you could see a divide between the minimalist versus anti-minimalist crowd. Derek: What kind of advice would you give to others that are in the position you I mean it just seems futile why put in so much time, I recently did one of Mike Mentzers 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. Leverage your professional network, and get hired. The gym opens in 45 minutes. Here is Mike Mentzer's shoulder routine: 1. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. Create a free website or blog at WordPress.com. couldn't tell the difference between me and someone who did not lift weights. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. Look at Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. lose that by trying this radical system. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Gosh, how stupid can one be. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Upright rows 2 x 6-8, Shoulders Mike's HIT approach became even more extreme in his latter years. Muscles will not shrink unless their is a loss of strength so your statement that the trainees in the 65 to 70 age group lost strength but not mass again makes no sense. Mike Mentzers workouts are perfect for any age. with strength increases so will muscle size. figured that this is like anything else in the world, you just model what the majority of And before they even think about anabolic steroids which came to my mind you know it's guru58 December 6, 2020, 5:17pm 2. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. You dont have to get crazy. 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 . By age 15, his . Mike smiled, knowing that it was the question all aspiring bodybuilders wanted the answer to and, indeed, the very question he himself had posed to his idols, like the great Bill Pearl, when he was starting out in bodybuilding.

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