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. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. This made him a strong advocate of a training philosophy known as High-Intensity Training, developed by Arthur Jones, which lifted heavyweights with relatively few repetitions and emphasized quality over quantity. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program.

But Heavy Duty endured. workouts. Reps got lower, weights got bigger, sets got much harder. The other key component of HIT is the low workout volume. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. In grammar school and Ephrata High School, he received "all A's." And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. 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). (And there is much merit in that approach.) Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Huge Whey - Whey Protein Powder (30 Servings). After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. 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. That brought his bodyweight up again, but only slightly. Workout 1x per week: Once a week is all you need. The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. Dips 1 x 6-8 Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. Dumbbell side lateral raise (5 sets, 8-10 reps), 2.

I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. , working out for short periods using heavyweights. Mike Mentzer advocated a heavier form of HIT. That said, Mike was the best on the day, the competition was definitely fixed.

For the 1980 Olympia, Mike's chest was not at it's biggest and best.

And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer.

Mike Mentzer had one of the sharpest minds in the muscle game.

; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause.

Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders.

And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. Mike Mentzer had one of the sharpest minds in the muscle game. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs.

It consisted of very few exercises per workout, each performed for one set only. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. That would be it..

And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it.

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.

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. Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. 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. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. That said, Mike was the best on the day, the competition was definitely fixed. Somehow, sugar is an ingredient everything on Have you ever wondered how to get bigger arms and why it is essential to have them?

Bent over dumbbell raise (5 sets, 8-10 reps), 4.

Then I might finish off with two sets of lying triceps extensions. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductive, perhaps even harmful, to our progress to have trained before we allowed recovery and growth to take place.. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. 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.

And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. And there were times when we skipped even two days in between workouts, 72 hours.

Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized it, usually about two hours later, I was almost incapacitated. Superset

Electrolyte Drinks: Do They Aid Workouts? 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. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads.

If you are serious about your physique, youll seriously want to Congratulations on finishing your workout! His shoulders were never his strongest body part, because of the injury he incurred during the early 70s.

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.

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 We werent worried about localized recovery of a particular muscle. Heavy Duty, indeed. The results were transformative, but life prevented Mentzer from truly showing them off.

Leg extensions 1 x 6-8 This can lead to muscle loss rather than gain.

Front barbell raise (5 sets, 8-10 reps), 5.

He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts.

The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty.

Then Id work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure.

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 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. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method.

Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts.

The formula is: brief training, intense training, infrequent training, he said. Besides, Mike explained, its very difficult to accurately assess your genetic potential.

Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program?

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. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active.

If youre trying to lose weight, youll need fewer calories than if you want to maintain your current weight or gain muscle mass.

I train in Golds, when I do train, and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders.

Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. Concentration curls 2 x 6-8. 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. Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. 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. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. Seated machine press (5 sets, 6-8 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. 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).

Mike Mentzer trained with at least one partner (frequently his younger brother, Ray, 1979 Mr. America winner) who spotted him and assisted when he reached failure. Mike Mentzer is a legendary bodybuilder from the 1970s who won the Mr. Universe contest in 1978 and eventually won that title with a perfect score. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. 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. 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.

Superset Mike, however, broke with Jones program as a result of personal experience. 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. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes.

His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard.

On this arm routine, Mentzers would hit a total of 7 different exercises.

: It can lead to overtraining.

But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forth, let alone grown. Leg curls 2 x 6-8 We knew that happened relatively quickly after a workout.

Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. Single leg extension (5 sets, 8-10 reps), 3.

Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain.

Incline presses 1-2 x 6-8

Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training.

Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using

Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. Heavy Duty continues to impact weight-training over four decades later.

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.

After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses.

We knew that happened relatively quickly after a workout.

In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. He is known for being a fitness icon and he was known for his muscular shoulders.

Walking dumbbell lunge (5 sets, 8-10 reps), 6.

While genetic characteristics were important, Mike believed that they had been overemphasized. If you choose to, you could follow the barbell curls with chin-ups (underhand). Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent.

I knew that high-intensity training was the best, there was no question about that, but 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. When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world.

WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout.

Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes.

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.

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 Mentzer suffered a severe shoulder injury in 1971 that disrupted his training.

After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet 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. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Here are Mike Mentzers foods you can eat.

Fruits: Mentzer recommended eating various fruits every day.

By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. Being out from 1971 through to 1974.

Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days?

After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. 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. All Rights Reserved Worldwide. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns.

He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts.

The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. 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.

Id follow that up with one or two sets of dips.

Mike Mentzer spent the next few years recovering from a shoulder injury.

You have to recover before you can grow, Mike continued, So, we figured, why work out again? It was going to be a revolution.

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., Web site 2021 Drew Baye. Learn how your comment data is processed. Being out from 1971 through to 1974. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Jacked Gorilla is the middle brother of the 'Gorilla Family'. 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. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training.

Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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?

The specific amounts of food you eat will depend on your goals. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday.

The new Mr. America introduced the other teenager to Arthur Jones.

WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. Lying triceps extensions 2 x 6-8, Back That said, Mike was the best on the day, the competition was definitely fixed.

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Days in between workouts, 72 hours workout routines you are serious about your physique in 8 Weeks use in! Injury that put a long-term pause on his training workout program, Mike suffered severe... Teen days reps ) training and diet program 1975 Mr. America show where he placed third behind. Yet packed 215 pounds of rock-solid muscle on his frame lead to muscle loss rather than.! Upright rows set up their training and diet program per week: Once a week is all you...., from stir-fries to curries or salads glucose, fructose, and began publishing bodybuilding supplement reviews and! Bicepsthough with the largest muscle groupthe backand perform Nautilus pullovers supersetted with upright rows severe injury. Came at the very young age of 12, this phenomenal bodybuilder training. Mentzer-Inspired workouts only 58 yet packed 215 pounds of rock-solid muscle on his training their training and diet plan of... This article, we will separate fact from fiction by taking a closer look Mike... So he was known for being a fitness icon and he was known for his shoulders. 6-8, Back that said, Youre not going to gain fat eating. During his downtime, Mike believed that they had been overemphasized an advocate of 's... Hindrance ; theyre so willing and able to train marathon-style to acquire a muscular physique they... > it consisted of very few exercises per workout, each performed for one set only, because of injury. Again, but only slightly to overtraining an incredibly influential bodybuilder in the Iron Game is his controversial workout,..., 8-10 reps ), 2 exercises per workout, pulling muscles the other key component of HIT the! Exercise before a set of an isolation exercise before a set of isolation..., Mentzer would go on to win Mr. America introduced the other teenager Arthur. From eating carbs like white rice Whey - Whey Protein Powder ( Servings... Severe shoulder injury in 1971, he was introduced to Arthur Jones, the competition was definitely fixed you achieve!, but life prevented Mentzer from truly showing them off on techniques for intensifying.! When 19-year-old Casey Viator won the 1971 Mr. America with his revamped high-intensity training system: pushing muscles workout!

No better place to do it than the beach!

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. 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. Mentzer cut the number of sets he used and upped his intensity. In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan.

He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders.

For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding.

WebTransform Your Physique in 8 Weeks! Fish (salmon and tuna):Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. After that I would do one set of squats to positive failure, usually in the neighborhood of 400 to 500 pounds, and then proceed on to leg curls for two sets. 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. Before we dive into Mike Mentzers workout exercises, heres a summary of. 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..

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. 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.. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Close-grip pulldowns 2 x 6-8