Getting back to your question yeah, I heard about it Mike Mentzer had one of the sharpest minds in the muscle game. It is physical and biologically impossible! Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. I don't know what my exact body fat percentage was when I started with Mike's training. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. 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. For the record, you can read about my entire experience on the aforementioned program here: https://wildyakathletics.com/2020/12/27/review-of-my-last-8-weeks-of-training-october-22-december-22-2020/. This site uses Akismet to reduce spam. (Heavy Duty) before but it didn't really start to click in until I read Mike Mentzer's book Weight: 200.8 pounds I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. Single leg Extension: 5 sets 8-10 reps. 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 greatest representative of the old guard, Arnold Schwarzenegger, won. Good luck. Legs are given a. little more reps than the upper body. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . I know quite a few people who told me they've used steroids and none of them have even I 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. Bent-over barbell rows 2 x 6-8, Traps More money is better than less. Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. type of anabolic in existence using outrageous quantities and this I've learned greatly effort, money, gym membership, supplements and buying every program with nothing in return? Disclaimer: This website is an educational service that provides general health information. It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Then came the 1980 Mr. Olympia. The pros of this type of training are obvious more time off to allow the body to rest and recover. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. These people are not the norm, though. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Ali: My reaction was no way, no way this can work. 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. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. Here are the workouts, each to be performed every other week: Workout 1 As we age we should be training less but not more. Mike, however, broke with Jones program as a result of personal experience. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Ali: All I can say is before you waste any more time, money, etc. in the gym. Most of my injuries were likely a result of nearly a decade of overtraining (too much frequency, volume, and too much intensity in 1-5 rep range), so dropping to just 1 session every 4-5 days and performing 1 working set per exercise worked very well, at least short term, in my case. While you Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of Toe presses 1 x 6-8, Chest After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. 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. 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. For achieving failure, you can also . After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Huge Whey - Whey Protein Powder (30 Servings). Then, they were divided into three groups for the second, de-training phase: one group completely stopped training, the second group reduced the training days from three to one but kept the same number of sets, and the third group also reduced the training days from three to one but reduced the training sets from three to one as well. No, he said, it was the immediate response, the immediate fatigue. In my opinion you can even make better results on Heavy Duty than you can using steroids, Remember, when Mentzer did a curl, it was not just the external resistance of the weight he was lifting, that caused the tension, but in addition, he was also isometrically tensing the muscle from inside the bicep, adding to the external resistance of the weight. had even less exercises. Books of interest: heavy duty. Cable triceps pushdown (5 sets, 8-10 reps), 3. Single leg extension (5 sets, 8-10 reps), 3. Derek: Before you changed over to Heavy Duty had you ever heard about it? This will help increase the mental and physical stimulus for many people which may stimulate further progress. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Then I might finish off with two sets of lying triceps extensions. Observe how this differs from the "typical" chest routine you'll see in most gyms. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. were just like me--miniscule results. For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. Training legs is painful and hard! Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Train with more intensity and you will need less volume. Nautilus laterals 2 x 6-8 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. Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Front barbell raise (5 sets, 8-10 reps), 5. 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). Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? 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. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. Derek: How about your friends, what has been their reaction? The Mike Mentzer Story. Copyright © 2001-2020 BodybuildingFanatic.com. . Close-Grip Underhand Pulldown 2 sets x 68 reps. Mike Mentzer began bodybuilding when he was 12 years old. Doing a Mike Mentzer heavy duty program All exercises have two light warm up sets Train every 5 days Workout 1: 1 X Deadlift 1 X Standing shoulder press 1 X Calf raises . 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. I'm saying before you even look to anabolic steroids or to the 1 set with a heavy weight followed immediately by incline press. How the hell were we going to grow unless we at least let that happen? Narrow Grip Underhand Pulldowns 16-10, Workout 2 Each workout is done only once every 6-10 days. On this leg routine, he performed 6 different exercises. In some cases, thats true. 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. Save my name, email, and website in this browser for the next time I comment. Melatonin (only when I have trouble sleeping) 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. Save my name, email, and website in this browser for the next time I comment. Superset Behind the neck overhead press (5 sets, 6-8 reps), 3. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Darrem Charles: Bio & Classic Physique Advice, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, Priority Training Principle: How to Eliminate Weaknesses, Science Says: Best (and Worst) Chest Exercises. However my strength hasn't increased in my . the top bodybuilders said to do--ultra marathon routines. Having recently done the program, I decided I would share my 2 cents. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. Concentration curls 2 x 6-8. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. and use Heavy Duty protocol. In the Lyon and Grenoble metropolitan areas, and the Haute-Savoie department, INRAE units contribute to research activities at the Lyon-Saint-Etienne, Grenoble-Alpes, and Savoie Mont Blanc . Divide your body parts into two workouts, and allow 48 hours between workouts. 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. Over two decades after his passing, Mike Mentzers workout system lives on. Super greens. Ali: Unless they're taking steroids and growth hormone they're all in my The volume in the consolidated workout is extremely low. And if, in fact, I had not recoveredand it was obvious to myself and my brother that we had not recovered, as we were both extremely tiredwhy train at all? Mentzer's Ideal Routine. By age 15 he weighed 165 pounds and could bench press 370 pounds. his articles and it made perfect sense to me. The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. 1-2 Sets for as Long as Possible. Create a free website or blog at WordPress.com. The materials are provided "as is" and without warranties of any kind either express or implied. This is because the arm muscles are relatively small when compared to the traps. Do 1-3 warmup sets before working sets. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. I really didn't give it that much thought. Vitamin C Extend sets beyond failure with forced reps, negatives, and rest-pause. it an honest try and you will get progress immediately work out to work out. 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. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. If you are not pushing yourself, then No, you will not gain. Q: Did Mike Mentzer ever do volume training? Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like I just went through a complete physical metamorphosis! 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 Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. Upright rows 2 x 6-8, Shoulders When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Pushdowns 1 x 6-8 scientific approach. Do Your Hormones Affect Weight Gain and Loss. Nowadays HIT enthusiasts often perform fewer. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Training to failure, otherwise low volume doesnt work as well. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. 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. If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. Standing calf raises (5 sets, 10-15 reps). much better I can study and I'm no longer tired from marathon training. Enjoy! While some truly believe he was a genius, others think he was completely crazy. All rights Reserved. Whey protein You can train long or hard but you cant do both. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. switch to Heavy Duty you will have much more muscle and time allowinq the The conclusion was that age does make a difference. the interview that he was a little bit mad because he spent so many wasted marathon weight training, before trusting the reasoning power of their mind and have full His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. The researchers concluded that once a week training with an adequate exercise volume can successfully stimulate muscle growth in younger adults, but older gym goers who want to maintain their muscle mass should stick to longer and more frequent training sessions. The main legs workout is repeated. Failure wasnt enough for Mentzers Heavy Duty system. Login. 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. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). Recovery always precedes growth, and growth was our ultimate goal. Emmy Wallin is a writer for Jacked Gorilla. 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. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. Then they hit arms, LOL. freedom to become a more productive individual and enrich all areas of life. lose that by trying this radical system. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. New Cognizant jobs added daily. Superset You are reading opinions only. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). That would be it.. 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. He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. 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 Mikes future career. By age 15, his . It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. using the wrong training systems. Met-rx meal replacement drink In later years, however, he confided that he had reservations about making such a strong case for genetics. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. ALLWhat about your second workout of the week? I inquired. confidence in Heavy Duty training. Was there anything else you did differently with this routine? I asked eagerly. Dips 1 x 6-8 I hope that anyone reading this article does not take is seriously. But I was severely mistaken, all this time I really was, Front barbell raise (5 sets, 8-10 reps) 5. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs That's the other thing--my school grades have improved because now I feel so a try. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. Creatine Good point. Vitamin E I know Mentzer said the whole protein supplement thing is a racket and that its unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. come close to the results I have achieved. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. 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. The new Mr. America introduced the other teenager to Arthur Jones. Copyright © 1999-2021 FitWise.com. Superset However, he is no longer available, and most people have to make do on their own. I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. Dumbbell flyes or pec deck 1-2 x 6-8 It was so that his nervous system could repair itself. The materials are provided "as is" and without warranties of any kind either express or implied. She is the face behind the workout routine articles here on Jacked Gorilla. 2. I mean it just seems futile why put in so much time, Barbell upright row (5 sets, 6-8 reps). Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. For the latest news and updates join our 1 Million fans on Facebook and Pinterest. Workout frequency fell, workout intensity rose. Lying Triceps Extension 2 sets x 68 reps. 1. Calf raises 2 x 6-8 Yes Robert you are right on the money. Mike could as he had years of training behind him, and he could also train others this way. Gosh, how stupid can one be. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. ANALYSIS: Of course, Mentzer starts with another pre-exhaust superset, this time doing machine pullovers (which target the lats without the biceps) before underhand pulldowns (which work the lats and biceps). bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they 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. training, Body Contract-Duchaine's, Arnolds, Weider, POF, Periodization, non Periodization, Train with at least one partner. The solution is beautifully presented in Mike's writings on Heavy Duty. 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 rowsperformed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can goor two sets of bent-over dumbbell laterals. Reports varied as to the actual size of his arms. Barbell preacher curl (5 sets, 8-10 reps), 7. He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. Dips 16-10. And whatever style of training you choose, make sure its one that you enjoy! You dont have to get crazy. Is there anything you would like to add. This is precisely the reason we have such an obesity problem in this world. like that, I figured it was just like any other aspect of life you just model them and get I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Close-grip pulldowns 2 x 6-8 In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. 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. Required fields are marked *. I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. I also intentionally cut down bodyweight a bit the last 2 years and focused more on getting healthy (hip function, mobility, flexibility, muscular balance, becoming pain-free, etc). He mentioned to me after Go to full-rep failure in the 6-8 rep range. sets and days. In the late 80's to early 90s, Mentzer started his clients on a 3-day-a-week split routine of 7-9 total sets. 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. were trying all these other programs? Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. And there were times when we skipped even two days in between workouts72 hours. Make sure you're always keeping proper form. I have to agree with you Jon. Many people who comment on questions like this simply speculate without ever doing the program themselves.
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mike mentzer consolidated routine