Dips 1 cycle. The brothers Mentzer laid the groundwork, I needed to direct my efforts and when they made changes, I followed suit. According to Mike, if anyone who’s trying high intensity for the first time and not familiar with it should start with three days a week routine. 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. 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.'. That would be it.'. I was incredulous. IM, You must be logged in to post a comment After six months of training using the original three workout split "ideal" routine from Heavy Duty 1 I talk about the exercises and my results. 'The formula is: brief training, intense training, infrequent training,' he said. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty … Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzer's most productive training routine had been. Most of all, the bodybuilder of that time tried his low rep HIT. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. Mike Mentzer was placed 10th in the same contest as Mr. America introduced his fellow to Jones. The body needs time to recover as a whole, not just the specific bodypart that was trained. 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. Mike Mentzer entwickelte die Prinzipien von Arthur Jones weiter und trieb das „I“ in HIT in neue Höhen. Enthusiasm sometimes becomes an obstacle and hinders growth because many lifters are so much into it that they don’t realize when to stop. 'For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on Tuesday'I 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. When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, 'Very big. Mentzer based his Heavy Duty workout on three techniques: forced reps, rest-pause, and negative reps. I would just suggest that no matter what methods you use, you don't do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and don't overtrain. Here one of the Mike Mentzer heavy-duty workout routines is mentioned, which can help figure out how he likes to train. 'You have to recover before you can grow,' Mike continued, 'So, we figured, why work out again? Sportliche Karriere. 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 didn't know what hard training was. Unfortunately, not all that came from Mike Mentzer was truth and honesty. Mike Mentzer war der bekanntere und erfolgreichere Bodybuilder von beiden. 'The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. 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. The routine described here is designed for a particular purpose and intended to produce the biggest gains within the shortest time possible. At least those books have usable routines. Little is now available for phone consultations regarding Mentzer's revolutionary Heavy Duty Training System. Mike Mentzer had adopted the Arthur Jones HIT philosophy and expanded his knowledge and created his system called Heavy Duty. Legs, 3. Mike Mentzer's Heavy Duty Training. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensity'since that was required to induce maximum growth stimulation. Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rows'performed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can go'or two sets of bent-over dumbbell laterals. Mentzer's book is lacking detail, workouts, diet, everything. For achieving failure, you can also make use of another method, rest-pause. After all, they didn’t simply change Heavy Duty on a mere whim, instead all changes came about based on new findings and discoveries, their ever-evolving physiques reflecting the impact of their alterations…as did mine. Winning the heavyweight division Mr. Olympia, though not overall, he became one of the successful bodybuilders. 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 day's workout. Ok, gut. Weniger als 5 Sätze bis zum Muskelversagen pro Einheit – gefolgt von einer Pause von bis zu 7 Tagen. Also in dem Buch findest du die Basic Routine, Ideal Routine und Consolidation Routine ausserdem noch ein altes Programm was Mike in seiner Anfangszeit mit HD trainiert hat. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.'. Their enthusiasm is often a hindrance; they're so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. 'Was there anything else you did differently with this routine?' Mike Mentzer . Posted by SPC FiTZ | Sep 26, 2020 | Old School, Workout | 0 |. You will note this routine is nothing like what Mike advocated later in his career. Bodybuilding’s original critical thinker, Mr. Universe and creator of HD didn’t care about lifting weights; he didn’t care about strength for strength’s sake. Extensions – 2 sets. 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. If they find it's too exhausting, try the four-day.' Gleichzeitig wurde hier aber auf eine Vielzahl von Intensitätstechniken zurückgegriffen, die eine Trainingseinheit zu einer echten Tortur werden lassen. Then I might finish off with two sets of lying triceps extensions. With all the other demands I had in my life at that time, I was really forced to do something about it. 5. Click on image for larger view . The Sport Remembers. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. My clear #1 is the “Ideal Routine” by Mike Mentzer. Arm Routine. 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. Shoulders-Arms, 4. 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 was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. I can get to the... Q: I’ve been reading up on all your workouts and columns and am very thankful for your information and for your... Ab-session: Midsection Madness For a More Complete Physique, Getting Older Doesn’t Mean Giving Up Hardcore. ', Editor's note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Below is one of the Mike Mentzer original workout of 1979 that you can give a try to: Here’s below is the workout routine of Mike Metzer that includes three body parts: Legs, Chest & Triceps. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Alongside being a legendary bodybuilder, he was also respected for his scientific training philosophy – pioneering his famous HIT (High Intensity Training) protocol, ideal for people who want to pack on serious amounts of muscle tissue. Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 – Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Failure wasn’t enough for Mentzer’s Heavy Duty system. That was the most result-producing routine that I ever used.' 3. In later years, however, he confided that he had reservations about making such a strong case for genetics. ', As always, Mike's words made perfect sense. He stood only 5'8' yet packed 215 pounds of rock-solid muscle on his frame. In that kind of a case the best thing that can happen would be that you merely wouldn't make any progress; you'd just spin your wheels. I'd follow that up with one or two sets of dips. 'From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Jones used to say that you don't rest each bodypart on different days, so why would you train them on different days? He even came with his form of HIT. Mike, however, broke with Jones' program as a result of personal experience. Soon after that, Mike Mentzer started consulting HIT’s creator and even revamped his training based on that HIT philosophy, which got popular like his physique once he won Mr. America in 1976. A Bodybuilder’s Physique Training Three Days a Week. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. and the ... me for getting them started and keeping them involved in weight training/bodybuilding by introducing them to the ideal form of exercise: brief, infrequent, high-intensity training. Use pre-exhausts sets for supersets. 0 Comments. Your email address will not be published. 1. 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. What to L... Apple Cider Vinegar: What Is It & What Benefits It... Frank Zane Workout Routine – Train & Eat Like a Legend, Home Workout – 4 Week Body Weight Workout Routine, Dorian Yates Workout Routine – Revolutionary Routine for Getting Jacked, DB Flys or Pec Deck Superset W/ Incline Bench Press, Nautilus pullovers Superset W/ Close-Grip Underhand Pulldowns, Universal Machine Shrugs Superset W/ Upright Rowing, Nautilus Side Laterals Superset W/ Nautilus Presses, DB or Machine (Reverse Pec Deck) Rear Delt Rowing. Mike Mentzer entwickelte die sogenannte "Ideal Routine", die nochmal ein deutlich reduziertes Volumen gegenüber seinen Programmen aus den 70er Jahren aufweist. Divide your body part workout into two by allowing 48 hours resting gap between one workout session. H.I.T. His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training. 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? Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Then, prior to his Mr. Olympia appearances in 1979 and '80'where he tipped the scales at a rock-solid 215 pounds'he spread out his routine even further, training only once every two to four days. It was during a trip to California to interview Steve Reeves, in fact, that Mike invited me to stay with him as his guest at his apartment in Hollywood. And finally, I'd finish up with biceps, where I'd do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls. ', I once asked Mike what his arms had taped at their largest, and his answer startled me: 'About 18 1/2 inches.' The program is reported to be one Mike actually followed to a "T". © 2001-2018 Mentzer-Sharkey Enterprises, Inc. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. We had to recover first. When I found that my strength levels didn’t suffer, I cut down to two twenty-five minute sessions per … He was one of the few who dared to call out Arnold and Joe Weider. Mike Mentzer's Happiest Client. After about an year though, similarly as John Heart, I got cought up again with the typical Bro stuff and lost some precious time doing useless BS. He even went beyond it. by Derek Hardy . Mike Mentzer's Heavy Duty Training. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. I wasn't 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 he'd trained to build the incredible muscle mass that he was known for and what he'd personally found to be the most productive muscle-building routine of his entire career. According to Mike Mentzer, the secret is to train briefly, keep it intense and infrequent. I remember meeting my brother in the gym for one of our usual workouts. 6. That is, don't train so frequently so that you exceed your body's ability to overcome the exhaustive effects of exercise and don't have enough recovery ability left over for growth. We'd do that because we'd 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 we'd done on Monday with our leg and the chest work, for instance, were so exhausting that we hadn't overcome the effects of the workout. Mike Mentzer created a lot of controversy in bodybuilding. Mike Mentzer did not invent High Intensity Weight Training, but he made it popular. ', Legs Superset Leg extensions 1 x 6-8 Leg presses 1 x 6-8 Squats 1 x 6-8 Leg curls 2 x 6-8 Calf raises 2 x 6-8 Toe presses 1 x 6-8, Chest Superset Dumbbell flyes or pec deck 1-2 x 6-8 Incline presses 1-2 x 6-8 Dips 2 x 6-8, Triceps Superset Pushdowns 1 x 6-8 Dips 1 x 6-8 Lying triceps extensions 2 x 6-8, Back Superset Nautilus pullovers 2 x 6-8 Close-grip pulldowns 2 x 6-8 Bent-over barbell rows 2 x 6-8, Traps Superset Universal machine shrugs 2 x 6-8 Upright rows 2 x 6-8, Shoulders Superset Nautilus laterals 2 x 6-8 Nautilus presses 2 x 6-8 Rear-delt rows 2 x 6-8, Biceps Standing barbell curls 1 x 6-8 Concentration curls 2 x 6-8. Mit HD2 meine ich eigentlich den Trainingsplan aus "High Intensity Training - The Mike Mentzer Way". Though some even embraced it and for example, 6-time Mr. Olympia Dorian Yates made his foundation on it, and it even influences today’s bodybuilder. Read SPCFiTZ for timely and quality information regarding diet, types of exercises, mind/body wellness, strength & conditioning workout, which you can apply to your life to feel better, stay fit and live stronger. In his heavy-duty system, he kept the reps lower and weights bigger. I exclaimed. 'And perhaps if one's schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. Mike Mentzer`s ``Ideal Program`` With A Twist - Part 1 This is my personal twist of ``The Ideal Program`` from Mike Mentzer. Dec 15, 2015 - Explore Jodi King's board "Mike mentzer" on Pinterest. die Big Three nach Doug McGuff), möchte ich meine Erfahrungen hier teilen. 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 I'd only do the negatives once a week on each exercise. Recipe of Healthy Cucumber & Tomato Salad to Kill ... Whey Protein Ultimate Guide: Is It Important? It was around 1994 the first time I hit this routine, and when I did, I REFUSED to change it for almost 5 years! Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. 'Well,' Mike replied, 'it was back in 1979. 'I found that when I split the routine, doing half the body one day, the fatigue was even less than half'it was much less than half. 'No,' he said, 'it was the immediate response, the immediate fatigue. First I will describe the Ideal Workout, which involves the use of special equipment, then I shall explain how to apply these principles without special equipment of any kind. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Home; Subscribe. Don’t think that you can make up for performing the sets haphazardly by doing more. They start training in marathon style, which often leads to overtraining. I had done Mike’s Ideal Routine back in the past as perscribed in his book “Heavy Duty The Mike Mentzer’s Way” with very good results. 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 motivation'everyone can improve themselves, and that's important. Chins 1 cycle. Mentzer even wrote articles for popular magazines like Builder/Power (the forerunner of FLEX), in which he covered techniques in detail for taking workout to the whole new level. It wasn't the long-term recovery that was required. We weren't worried about localized recovery of a particular muscle. Let’s hash out the rapid rise and rapid fall and the enduring impact of Mike Mentzer’s Heavy Duty workout. It’s Fitness, Strength Training, Bodybuilding, Fat loss, Workout, and Supplement related website, which will help you achieve your goals. 'Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. That week, I eagerly anticipated my next workout whereby I would start the Ideal Routine© as outlined in the High-Intensity Training the Mike Mentzer Way© book. It was just too much all at once. 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. Your email address will not be published. Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. I am not really sure for whom this was written, but the main routine is for women but lacks any sort of detail. Click on image for larger view . I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. I train in Gold's'when I do train'and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Using 6 to 9 reps achieve full-rep failure. 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. I knew that high-intensity training was the best'there was no question about that'but I couldn't 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. Chest-Back, 2. Da ich nun schon seit einiger Zeit nach HIT/HD Prinzipien trainiere (darunter die Ideal Routine nach Mike Mentzer bzw. 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.'. Mike Mentzer (November 15, 1951 – June 10, 2001) ... he ultimately modified that routine until there were fewer working sets and more days of rest. Regular curls. 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 Mike's would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. The Role of Genetics Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built'as he was the first to admit. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. Once you get adjusted with the weight you’re lifting, try to increase it within this rep range. However, it didn’t stay long, and mostly all turned back to their high-volume system. We knew that recovery was important in terms of overall, or systemic, recovery. Mike Mentzer’s workout and diet philosophy Fight the tendency to add more sets to the suggested workout. The story began in 1971 when 19-year old Casey Viator won the Mr. America title after training with Arthur Jone’s HIT-style tutelage. After legs I'd 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'you'll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Login. It is not one set to failure. 'No, perhaps not,' he said. The Ideal Routine is in essence a four way split – 1. Less time spent in the gym, and more time spent recovering and building muscle. (And there is much merit in that approach.) Previous. That brought his bodyweight up again, but only slightly. 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. He won the '76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didn't stay with it, switching eventually to a split routine performed four days per week. '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. ALL'What about your second workout of the week?' Preacher curls – 2 sets . Whereas Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep range to six to nine: Choose a weight so heavy that you reach absolute failure at six to nine reps, then keep going. Next. Zu deinem GK-Plan muss ich sagen, ein bissel durcheinander und viel zu viele Supersätze. I knew that he'd 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. I think the Ideal Program is brillant to start your fitness journey with.