Did the mentzer consolidation routine before that with better results but stopped for some reason. 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. At the age of 18 he started competing in physique competitions, and two years later in . Front barbell raise (5 sets, 8-10 reps) 5. Were the same ones being done each workout for 3 times in a week. Workout frequency fell, workout intensity rose. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Calf raises 2 x 6-8 Derek: Before you changed over to Heavy Duty had you ever heard about it? You can train long or hard but you cant do both. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Narrow Grip Underhand Pulldowns 16-10, Workout 2 As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. I'm sure everyone else does. Whether or not the body fat calculation is accurate, at least Im getting consistent readings and have a point of reference by which I can monitor my progress. Mike Mentzer's Workout Routine. The Mike Mentzer Story. 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. On this leg routine, he performed 6 different exercises. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. 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. 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). Mike could as he had years of training behind him, and he could also train others this way. I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, 2. 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. 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. The pros of this type of training are obvious more time off to allow the body to rest and recover. While it may be easy to overlook, Congratulations on finishing your workout! Less time spent in the gym, and more time spent recovering and building muscle. I hope that anyone reading this article does not take is seriously. I remember meeting my brother in the gym for one of our usual workouts. You dont have to get crazy. marathon weight training, before trusting the reasoning power of their mind and have full Bent over dumbbell raise (5 sets, 8-10 reps), 4. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. He later created a "Consolidated Routine" which had even less exercises. Close-Grip Underhand Pulldown 2 sets x 68 reps. Heavy Duty, indeed. Another point I would like to make is muscle size and strength are inter related meaning a muscle can not increase in size with out an increase in strength and an increase in strength can not occur unless the weight used is increased. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. like that, I figured it was just like any other aspect of life you just model them and get were trying all these other programs? Mike Mentzer began bodybuilding when he was 12 years old. the results I and others have achieved and I have no doubt that it works. The formula is: brief training, intense training, infrequent training, he said. By age 15 he weighed 165 pounds and could bench press 370 pounds. The new Mr. America introduced the other teenager to Arthur Jones. The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). A muscle does not need to be trained more than once in a 7 day period. Force yourself to go beyond failure using forced reps and negatives. Copyright © 1999-2021 FitWise.com. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. That would be it.. 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.. Vitamin C 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. Ali: Unless they're taking steroids and growth hormone they're all in my The materials are provided "as is" and without warranties of any kind either express or implied. 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. The last workout I performed was a light full body workout on July 21, 2008. Maybe they are afraid, have some fear or are skeptical even though they see If you are not pushing yourself, then No, you will not gain. I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. 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. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Lying triceps extensions 2 x 6-8, Back 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. I will post the results of my first workout when Im finished. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Emmy Wallin is a writer for Jacked Gorilla. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Derek: How about your friends, what has been their reaction? 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. Close-grip pulldowns 2 x 6-8 The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. I found him to be honest, intelligent and articulate. Copyright © 2001-2020 BodybuildingFanatic.com. Ali: My reaction was no way, no way this can work. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . 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. switch to Heavy Duty you will have much more muscle and time allowinq the In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. enhances recovery ability. 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. development I had but even then I was thinking; I'm going to lose everything that I worked so hard Try to grow increasingly stronger in this range. 1. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. It's It went beyond. Standing barbell curls 1 x 6-8 the top bodybuilders said to do--ultra marathon routines. You are reading opinions only. 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). 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. I placed an order for his book and video. with strength increases so will muscle size. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Front barbell raise (5 sets, 8-10 reps), 5. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Assist each other in going beyond failure. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI 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. 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. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. his articles and it made perfect sense to me. 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. 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. Definitely afraid, and even.. this is a fear even the very little muscular In that kind of a case the best thing that can happen would be that you merely wouldnt make any progress; youd just spin your wheels. Do 1-3 warmup sets before working sets. While some truly believe he was a genius, others think he was completely crazy. Barbell forearm curl (5 sets, 10 reps). 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. Dips 1 x 6-8 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. These people are not the norm, though. 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. Ali: My girlfriend loves it, she can't get over it because basically Save my name, email, and website in this browser for the next time I comment. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Today’s top 1 Cognizant jobs in Grenoble, Auvergne-Rhne-Alpes, France. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. I found Ali's story similar to mine and I hope some readers will not have to waste years ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. for school. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. Concentration curls 2 x 6-8. Copyright 2013-2022 Jacked Gorilla All Rights Reserved | Owned & Operated by Wealthy Gorilla Limited | Our Brands: Jacked Gorilla | Gaming Gorilla | Wealthy Gorilla. Reps got lower, weights got bigger, sets got much harder. Over two decades after his passing, Mike Mentzers workout system lives on. a try. Please consult your physician for personalized medical advice, diagnosis, or treatment. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Bent-over barbell rows 2 x 6-8, Traps Then they hit arms, LOL. 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.. Height: 60 The materials are provided "as is" and without warranties of any kind either express or implied. I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine. I have definitely been mistaken all along. 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. . Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Like 20 sets per body part stuff Well I can't say he's the only one, many very Disclaimer: This website is an educational service that provides general health information. I just We werent worried about localized recovery of a particular muscle. The Role of Genetics Standing dumbbell shrug (5 sets, 8-10 reps), 5. All exercises are to be trained for one set only and to failure. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. 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. Less volume in reps and sets and more effort. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . Your email address will not be published. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. (And there is much merit in that approach.) I just went through a complete physical metamorphosis! Each rep will be performed with a cadence of 4-2-4. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. I don't know what my exact body fat percentage was when I started with Mike's training. The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend, High-Intensity Training the Mike Mentzer Way, Group Coaching Through Subscription toMy Substack Newsletter. The solution is beautifully presented in Mike's writings on Heavy Duty. I really didn't give it that much thought. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. Yes Robert you are right on the money. Nautilus laterals 2 x 6-8 All I know is my waist size has gone down 2 . Just by using a very simple, concise and ANALYSIS: Finally, no pre-exhaust supersets for biceps. And his pairing of the exercises is brilliant as well. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended.
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mike mentzer consolidated routine