Ali: My girlfriend loves it, she can't get over it because basically As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Single leg hamstring curls (5 sets, 8-10 reps), 5. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. More money is better than less. 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. The formula is: brief training, intense training, infrequent training, he said. 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 motivationeveryone can improve themselves, and thats important. 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. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. The materials are provided "as is" and without warranties of any kind either express or implied. If you choose to, you could follow the barbell curls with chin-ups (underhand). 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. What kind of results did you get from your use of those prior 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. 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. I think this test was another way to further Mikes training programs in favor of the more is better camp. Pyramid system, 5 x 10, 3 x 10 . need I go on? Dips 2 x 6-8, Triceps Rear-delt rows 2 x 6-8, Biceps Learn how your comment data is processed. When you look the same from year in to year out and you're putting this much time in it's After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. On this leg routine, he performed 6 different exercises. 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. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. He saw right away it led to overtraining for the majority. A muscle does not need to be trained more than once in a 7 day period. I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. Less volume in reps and sets and more effort. I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. Warmup each exercise as necessary, and push these working sets to full-rep failure at 6-8 reps and then beyond failure via forced reps, negatives, and/or rest-pause for 1-3 additional reps. 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. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. that this is exactly how much time it takes for the body to recover from high intensity training Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. I know quite a few people who told me they've used steroids and none of them have even 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 . Each workout is done only once every 6-10 days. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! ANALYSIS: Here we see the first of Mentzers pre-exhaust supersets: leg extensions before leg presses. Therefore, when answering a question like this, you should have some experience actually doing the program in question. Go to full-rep failure in the 6-8 rep range. Incline presses 1-2 x 6-8 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. 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. Heavy Duty continues to impact weight-training over four decades later. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. 1. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. 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. I will post the results of my first workout when Im finished. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Train with less intensity and you will need more volume. 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. had even less exercises. 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 Dumbbell flyes or double cable crossover super setted with. I will do three progressive warm-up sets before each working set, which must be taken to failure. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. 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. Failure wasnt enough for Mentzers Heavy Duty system. 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. 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. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Mentzer believed that almost all bodybuilders were overtraining and that this slowed down their progress. Workout 1 Deadlifts 5-8 reps Dips 6-10 reps . And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. for school. Toe presses 1 x 6-8, Chest Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. He later created a Consolidated Routine which. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. You are reading opinions only. 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. . Unless one is on drugs (s******s) can one get away with insane high volume workouts. The conclusion was that age does make a difference. 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. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like and use Heavy Duty protocol. I placed an order for his book and video. Read the rest of my comments below! The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). I'm sure everyone else does. on Has Anyone Gained Mass from Mentzers Consolidation Routines?. This site uses Akismet to reduce spam. 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. lose that by trying this radical system. The volume in the consolidated workout is extremely low. You have nothing to lose and everything to gain, I thought I was your typical We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. 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. Mentzer came from a well-educated home. were trying all these other programs? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass. 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. The partner removed just enough stress for two or three forced reps. utilized short high intensity training. I really didn't give it that much thought. Bent-over barbell rows 2 x 6-8, Traps Standing Calf Raise 2 sets x 68 reps. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories 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. In my opinion you can even make better results on Heavy Duty than you can using steroids, Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Then I might finish off with two sets of lying triceps extensions. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. . 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. 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. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. With all the other demands I had in my life at that time, I was really forced to do something about it. 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. Ever since I started I've tried every single program you could purchase, for example Innervation Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. For this purpose, 70 healthy adults were divided into two groups according to their age. Now I see that was wrong. Met-rx meal replacement drink 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 . We had to recover first. And whatever style of training you choose, make sure its one that you enjoy! Workout frequency fell, workout intensity rose. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Mike, however, broke with Jones program as a result of personal experience. Less time spent in the gym, and more time spent recovering and building muscle. One team of researchers tried to examine how muscle mass and strength were influenced by reducing the number of training sessions per week to one. Chest. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. his articles and it made perfect sense to me. 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). This is a Mike Mentzer Heavy Duty routine, circa 1979. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Make sure you're always keeping proper form. Heavy Duty: Basics of Mike Mentzer Workout Routine. Here are the workouts, each to be performed every other week: Workout 1 We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Lying triceps extensions 2 x 6-8, Back Mike could as he had years of training behind him, and he could also train others this way. 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. Kelp We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. All my other friends [are] as impressed we'll Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? John Little 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 Glucosamine/Condroitin Machine Pullover or Dumbbell and Cable Pullovers Together. And there were times when we skipped even two days in between workouts72 hours. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. Derek: Before you changed over to Heavy Duty had you ever heard about it? Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? to Heavy Duty you have one less problem to rack your brain with.
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