Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. 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. 5 sets & 8-10 reps Dumbbell side lateral raise; 5 sets & 6-8 reps Behind the neck . 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. At first he would do Workout 1 on Mondays and Thursdays, and Workout 2 on Tuesdays and Fridays, with . His recommended diets were well balanced, and he espoused eating from all four food groups, totaling four servings each of high-quality grains and fruits, and two each of dairy and protein daily, all year-round. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. 1st exercise: Dumbbell side lateral raise 5 x 8-10. Mike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty 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. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. 2023 Greatest Physiques. Also make sure to increase the weight in a particular exercise whenever possible. 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. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Comment * document.getElementById("comment").setAttribute( "id", "a5f3462387f6ffb71229b61eab507bb4" );document.getElementById("de63bbf7bd").setAttribute( "id", "comment" ); Mike certainly had a great mind for bodybuilding. 1977 IFBB North American Championships 1st (MW) Consult a physician before starting any exercise/nutrition program. Anything less is not optimal.2. Universal machine shrugs 2 x 6-8 >he wasn't gay) and then died from the steroids he had sucked up in order NOT. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. This training involves short, intense exercises that work for multiple muscle groups simultaneously. Heavy Duty II also espouses critical thinking. Concentration curls 2 x 6-8. He enjoyed the work, but he relied upon amphetamines to meet deadlines, on occasion staying awake for two or three days straight. And just because muscle is more than 70 percent water doesnt mean should begin drinking gallons and gallons of water a day to hasten the muscle growth process either.. Mentzer wrote several books about weight training. Well, Mike replied, it was back in 1979. 1977 IFBB North American Championships 1st (Overall) Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Casey Viator saw fantastic results training under the direction of Jones, and Mentzer became very interested in this training philosophy. Id put 110% into the enterprise and it hadnt worked out.. Then also theres a lot of supplements in health stores that are designed for heavy, regular workouts, and Mentzer also sounded like he did not get regular sleep cycles. Zero time between the two would be best but the reality is about 10 seconds or less from one to another is a good target to should for.4. Little men like him need to knock the others to make themselves feel good cause they cant do it on their own!!! The Heavy Duty, as he became known was born and raised in Ephrata, Pennsylvania. Mike Mentzer speaking on Arnold Schwarzenegger, Ben Weider, and the 1980 Mr. Olympia Contest: I remember most clearly speaking with Joshua Marshall the day before the show at Paul Graham's gym. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, youre pushing the boundaries of what you once thought was impossible - makes it all worthwhile. [8], High-Intensity Training the Mike Mentzer Way was Mentzer's final work. . IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). I wanna see the positive people and the negatives, Ive been following HIIT training for alittle now and im seeing GREAT gains, Legs are up and chest. All Mike Mentzer training sessions are high-intensity fail mode.The set of classes consists of 1-2 exercises for each muscle group, which are done separately or in super series. 1979 IFBB Pittsburgh Pro Invitational 2nd barbell shoulder press 3x10; lateral raises 3x10; close grip bench 2x10; tricep . Mike Mentzer. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. However,two people remained and supported him; a senior writer for Flex magazine called John Little, and Mikesex-girlfriend Julie McNew. The third competitor to reach my top four of the 70's is the master of symmetry as he was commonly known by: Frank Zane. In his last interview before his death, Mentzer said he was delighted to get so many phone clients and close personal bodybuilding friends, such as Markus Reinhardt, who had been influenced by him to become Objectivists. 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. He emphasized the need to maintain perfectly strict form, move the weights in a slow and controlled manner, work the muscles to complete failure (positive and negative), and avoid overtraining. He was born on November 15, 1951 in Germantown, Pennsylvania and grew up in Ephrata, Pennsylvania. 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? You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. Through years of study, observation, knowledge of stress physiology, the most up-to-date scientific information available, and careful use of his reasoning abilities, Mentzer devised and successfully implemented his own theory of bodybuilding. [13], While in school, Mentzer's father motivated his academic performance by providing him with various kinds of inducements, from a baseball glove to hard cash. The 1980 Mr. Olympia contest staged in Sydney, Australia, remains by far the most controversial in the event's history. Except this time, things were different. With this realization,Mikeswore to himself to back on track. Within a few days of leaving thehospital, he approachedGolds Gym, Venice, and convinced them to let him start up as a personal trainer. Hoe to get them. While there, he played football as a middle linebacker with the GSU Tigers under coach Eddie Robinson.After graduation, he failed to find work as an accountant and instead went to work at Domino's Pizza, where he would eat the . The next year Mike Mentzer took home first place in the Mr. America contest. He won the 1977 North America championships in Vancouver, British Columbia, Canada, and competed a week later at the 1977 Mr. Universe in Nmes, France, placing second to Kal Szkalak. Rest was crucial. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Superset Using a spotter, often his younger brother Ray, Mikewould go on to perform 2-3 forced reps, as negatives (lowering the weight slowly) beyond the point of muscle failure. Early life. It was at that event that Mikewould would be introduced toArthur Jones. Mike Mentzer Was a Bodybuilding Maverick Who Changed the Game - BarBend. Your email address will not be published. Because of his huge success as a bodybuilder, many people have followed his career and wanted to know his fitness methods and diets. Press Behind Neck 2 x 6-8. Train and eat at your own risk. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Your email address will not be published. His father had bought him a set of weights and an instruction booklet. Mikes younger brother Ray, who was thewinner of the 1979s Mr. America began receiving kidney dialysis in 1999. 1979 IFBB Night of Champions 3rd >ass. Thats all correct now! 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.. [2], Mike Mentzer Bodybuilder, Writer, and Philosopher by Bob Burns, "DotTeeVee: Mike Mentzer with Nantucket Nautilus Rock Video", Mike Mentzer's Last Interview By: The Sandwich, https://en.wikipedia.org/w/index.php?title=Mike_Mentzer&oldid=1130872340, Sportspeople from Lancaster, Pennsylvania, Sportspeople from Los Angeles County, California, University of Maryland, College Park alumni, Creative Commons Attribution-ShareAlike License 3.0, 1977 IFBB North American Championships 1st (Overall), 1977 IFBB North American Championships 1st (MW), 1978 IFBB World Amateur Championships 1st (HW), 1979 IFBB Pittsburgh Pro Invitational 2nd, This page was last edited on 1 January 2023, at 11:36. Mentzer and Jones soon met and became friends. Mike Mentzer COMET-LIKE CAREER As a 27-year-old IFBB Pro League rookie in 1979 noted especially for his delt, arm, and leg density, Mentzer was a phenomenon. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. He said "Man is an indivisible entity, an integrated unit of mind and body." Regarding what he learned from Ayn Rand, Mentzer said in an interview:[4]. [10], While Mike Mentzer served in the US Air Force, he worked 12-hour shifts, and then followed that up with 'marathon workouts' as was the accepted standard in those days. Reports varied as to the actual size of his arms. Incline presses 1-2 x 6-8 The day before, both he and brother Ray were working on a fitness DVD titled HIT. In around mid-1983, Mike had managed to find a role as editor of Workout Magazine. She is the face behind the workout routine articles here on Jacked Gorilla. Remember to use strict form when doing all of your exercises. A: Mike J. Mentzer was an IFBB professional bodybuilder, author and personal trainer, that promoted his own version of High Intensity Training which he called Heavy Duty. I remember meeting my brother in the gym for one of our usual workouts. He described this feeling as being at deaths door. Minimize time between pre-exhaust sets and the main work set. Recovery always precedes growth, and growth was our ultimate goal. || The Shoulder Workout ||Mike Mentzer Shoulder Workout Heavy Duty SeriesMISSION: Refine the concepts of Mike Mentzer to grow massive and strong shoulders.TECHNIQUE: First of all you must follow the 4 Rules of the Game in relation to these workouts.The 4 rules include:1. "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. With all the other demands I had in my life at that time, I was really forced to do something about it. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. I dont see anyone beating him through the early eighties. This guy was an absolute unit and looks like he could body slam a grizzly bear. It wasnt the long-term recovery that was required. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Dips 1 x 6-8 I just have to comment that Burt should get a life and realize that if he was half the man Mike was hed be something! Id follow that up with one or two sets of dips. A meeting was called, withmany reports claiminginsults wereexchanged between Mentzer and Schwarzenegger and that a fight nearly broke out. Along with more protein than 22%. How To Train Like Mike Mentzer He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Mike Mentzer (1951-2001). I would start with leg extensions, six to eight reps to failure, and 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. Capping off the year by winning the heavyweight division of the Mr. Olympia (but not the overall), he emerged as bodybuilding's heir apparent. 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. But, after soul searching, hospital visits and a help from a few close friends, he came back. Mentzer's reasoning was simple: to build 10 pounds of muscle in a year, a total of 6000 extra calories needed to be ingested throughout the year, because one pound of muscle contains 600 calories. Mike Mentzer believed that natural bodybuilders should introduce long rest periods between training sessions to ensure proper muscle and joint recovery. 1. Cable triceps . Cable triceps pushdown (5 sets, 8-10 reps), 3. 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. 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. These exercises target all your major muscles, including your chest, back, shoulders, arms, and legs. Brad Pitt FIGHT CLUB Workout. Emmy Wallin is a writer for Jacked Gorilla. [4][2], Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. To care for him, Mikemoved in with Ray, and the two grew closer over the following years. As Mike puts it in his book Heavy Duty: The fact that muscle is only 22 percent protein suggests that our protein requirements are not nearly that high. Mentzerwas 5 feet 8 inches tall and weighed about 225 lbs. Iwrote in my book Heavy Duty II: Mind and Body that the idea is not more is better or less is better but precise is best; and as I learned from training close to 2,000 people plus myself that the precise amount of exercise required to induce optimal growth stimulation isnt nearly as much as youve been led to believe or would like to believe.. 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. The best thing you can do is train less BUT when you do train give more to get more out of what you actually do. Mike Mentzers training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70s. Most bodybuilding and weightlifting authorities do not take into account the severe nature of the stress imposed by heavy, strenuous resistance exercise carried to the point of positive muscular failure.[8]. 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. Mike Mentzer began bodybuilding when he was 12 years old. Seated machine press (5 sets, 6-8 reps). Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. I need to know the steroid cycle. To stay in shape he opted for thrice weekly workouts with fewer sets, and to compensate for the lesser volume, increased the intensity. He was very concerned. 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. He maintained that the contest was rigged until the day he died. [8] With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets and more days of rest. P.S. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. Bodybuilding was endorsed as only one potential component of an individual's existence, encouraging many other worthwhile pursuits throughout his books. While all the muscle-heads were telling people to work out six days a week Mentzer talked about working out once every 14 days. 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