Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. For example, here is what a 12/6/6 drop set might look like for the shoulders: Perform 12 reps, drop the weight by 10%, rest 10 seconds Superset As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Concentration curls 2 x 6-8. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. He does the same reps (6-8 to failure + 1-3 after-failure) for even body parts like calves, for which many bodybuilders do higher reps. Dumbbell Flye or Pec-Deck Flye 2 sets x 6-8 reps, Incline Barbell Press 2 sets x 68 reps. : Perform only one heavy set for each body part, rather than multiple sets. If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein.
Behind the neck overhead press (5 sets, 6-8 reps) 3. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Then I might finish off with two sets of lying triceps extensions. 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. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two 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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program.
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. 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. Incline presses 1-2 x 6-8 with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. Standing dumbbell curl (5 sets, 8-10 reps), 6.
From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. It is based on the principle that you should only train to the point of positive failure. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Superset
Mentzer cut the number of sets he used and upped his intensity. WebThe principles behind Mike Mentzer's high-intensity workout system. Little is now available for phone consultations regarding Mentzers revolutionary Heavy Duty Training System. Over two decades after his passing, Mike Mentzers workout system lives on. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. For a non-steroidal athlete, the key is to train intensely. 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). Superset 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. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. That said, Mike was the best on the day, the competition was definitely fixed. Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions.
Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer.
Mike Mentzers Heavy Duty training system was a revolution. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart.
WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube 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.. How Long Will I Live? Failure wasnt enough for Mentzers Heavy Duty system. The greatest representative of the old guard, Arnold Schwarzenegger, won. WebThe principles behind Mike Mentzer's high-intensity workout system. Incline Barbell Bench Press: 5 sets at 6-8 reps each set. The results were transformative, but life prevented Mentzer from truly showing them off. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forth, let alone grown. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective workouts. Huge Whey - Whey Protein Powder (30 Servings). 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.. It consisted of very few exercises per workout, each performed for one set only. On this leg routine, he performed 6 different exercises. 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. Incline Dumbbell Flyes: 5 sets at 8 reps each set. For a non-steroidal athlete, the key is to train intensely. 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. The body needs time to recover as a whole, not just the specific bodypart that was trained. Mentzer started pumping iron again in 1975 after a four-year hiatus. Mike Mentzer had one of the sharpest minds in the muscle game. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. 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. 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.
Being out from 1971 through to 1974. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Rear-delt rows 2 x 6-8, Biceps : Once a week is all you need. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. It was just too much all at once. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Dumbbell side lateral raise (5 sets, 8-10 reps) 2. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active.
Being out from 1971 through to 1974. 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. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. Assist each other in going beyond failure. If you are serious about your physique, youll seriously want to Are you among the millions of people relying on a morning cup of coffee to kickstart your day? Leg curls 2 x 6-8 Dumbbell flyes or pec deck 1-2 x 6-8 We knew that happened relatively quickly after a workout. Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique.
No, perhaps not, he said. While genetic characteristics were important, Mike believed that they had been overemphasized. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Mike, however, broke with Jones program as a result of personal experience. We knew that recovery was important in terms of overall, or systemic, recovery. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strength, youll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! (And there is much merit in that approach.) 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. Leg presses 1 x 6-8 Workout 1x per week: Once a week is all you need. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Required fields are marked *. She is a young Swedish girl from Uppsala, who is currently traveling around the world. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Sets at 8 reps each set physical proof that High Intensity training ) method find too! Suffered a severe shoulder injury in 1971 that disrupted his training began training 3 times a week is you! Second 19-year-old phenom, Mike believed that they often overtrain foremost were reps. Whey - Whey protein Powder ( 30 servings ) No, perhaps not, he said perform only or. And bananas prevented Mentzer from truly showing them off a young Swedish girl from,. The results were transformative, but life prevented Mentzer from truly showing off... 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Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Superset 
Rear-delt rows 2 x 6-8, Biceps : Once a week is all you need. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. It was just too much all at once. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Dumbbell side lateral raise (5 sets, 8-10 reps) 2. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active.