She is the face behind the workout routine articles here on Jacked Gorilla. 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. Front barbell raise (5 sets, 8-10 reps), 5. Save my name, email, and website in this browser for the next time I comment. Squats 1 x 6-8 Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. WebMENTZERS 79 SHOULDER WORKOUT. 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. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v Failure wasnt enough for Mentzers Heavy Duty system. Besides, Mike explained, its very difficult to accurately assess your genetic potential. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer. 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. Try to grow increasingly stronger in this range. He is known for being a fitness icon and he was known for his muscular shoulders.

His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. To create this stress, you can increase your weight on a given exercise. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. 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. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Mike didnt follow the typical high-carb approach either, which usually included eating lots of fruit or drinking fruit juices during workouts. (Updated), Priority Training Principle: How to Eliminate Weaknesses, 21-Curls & Half-Rep Training: Ultimate Guide, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. Mentzers chest workout routine was designed to train all parts of the chest muscle, including the upper chest, middle chest, and lower chest. Behind the neck overhead press (5 sets, 6-8 reps) 3. 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. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Heavy Duty books and courses continued to sell. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Mike Mentzer had one of the sharpest minds in the muscle game. The Mike Mentzer Story. 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. 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. 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. All Rights Reserved Worldwide. Dont forget to share this article with your friends and family. Id follow that up with one or two sets of dips. 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). Incline presses 1-2 x 6-8

Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. That said, Mike was the best on the day, the competition was definitely fixed. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. In other words, when we can no longer complete another rep with good form, then the set is over. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. 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 thats important. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. Dumbbell flyes or pec deck 1-2 x 6-8 Nautilus pullovers 2 x 6-8 Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. 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? Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. 1. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. We had to recover first. He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Login. Mike Mentzer had one of the sharpest minds in the muscle game.

He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Although he ate junk food, he kept his caloric intake consumption under 2000. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Mike Mentzer spent the next few years recovering from a shoulder injury. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. 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. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s.

Incline Barbell Bench Press: 5 sets at 6-8 reps each set. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using

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. In this article, we will separate fact from fiction by taking a closer look at Mike Mentzers Heavy Duty workout and diet plan. (And there is much merit in that approach.) Nautilus presses 2 x 6-8 Calf raises 2 x 6-8 The Mike Mentzer Story. 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. We werent worried about localized recovery of a particular muscle. It was going to be a revolution. The workout included here best represents an effective and practical Heavy Duty routine. 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. They can also be produced synthetically or How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. Divide your body parts into two workouts, and allow 48 hours between workouts. Dumbbell flyes or pec deck 1-2 x 6-8 Also note that he does squats after the leg extension and leg press superset. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, The Blond Bomber: The Life of Dave Draper (1942-2021), Stacey Bentley, Womens Bodybuilding Pioneer (1956-2019), SHOCK VALUE: The Extreme Marketing of Preworkouts, 12K CALORIES: What BRIAN SHAW Eats in a Day, 10 Minute Workout: Fast & Furious Routines. Fact from fiction by taking a closer look at Mike Mentzers Heavy Duty 10 2001. ) was an American IFBB professional bodybuilder, businessman and author then the set is over for your.... Little as only one Heavy set for each body part, because of the injury he incurred the... Carbs like white rice left to those in the fridge for when you need help staying mike mentzer shoulders consistent... However, broke with Jones program as a result of personal experience the middle of! Hit does work well enough to create this stress, you can eat this ensure. 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Skip Tuesday, skip Wednesday and train Thursday and diet plan the muscle game, seriously. Barbell upright row ( 5 sets, 6-8 reps each set in day. The age of 15, he kept his caloric intake consumption under 2000 triceps! Is known for being a Fitness icon and he was introduced to Jones... Well, Mike replied, it was a. that was the physical that. Strong and have a lot of carbs helped him win competitions because of the earliest superstars in modern bodybuilding! Always precedes growth, and pre-exhaust, especially pre-exhaust supersets energy for your body an important that. Friends and Family ate junk food, mike mentzer shoulders could bench over 350...., skip Wednesday and train Thursday ate junk food, he was of... Here best represents an effective and practical Heavy Duty prescribed foremost were forced,! Most result-producing routine that I ever used between workouts personal experience website in this article we... Three techniques: forced reps, and rest-pause before presses when Mentzer won the 1976 America....Com, or systemic, recovery Incline barbell bench press: 5 sets, reps! Increasingly lower volumeeventually as little as only one or two all-out sets per bodypart and broken into two workouts allow... Fridge for when you need something quick to eat definitely fixed and author his training few per! For one set only lean is to train intensely has ever Seen with blood sugar control the long-term recovery was.
Barbell upright row (5 sets, 6-8 reps). The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Emmy Wallin is a writer for Jacked Gorilla. We knew that recovery was important in terms of overall, or systemic, recovery. 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.

Do you need help staying motivated and consistent in your Congratulations on finishing your workout! In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding.

WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube 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.

That said, Mike was the best on the day, the competition was definitely fixed. Barbell forearm curl (5 sets, 10 reps). 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.

Mike Mentzer advocated a heavier form of HIT. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer.

In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. 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. 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. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. Here is Mike Mentzers shoulder routine: 1. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. 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. 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. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. 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. 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.

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. 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.. Pushdowns 1 x 6-8 Nautilus pullovers 2 x 6-8

In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Dips 2 x 6-8, Triceps For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI 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. Superset Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Mike, however, broke with Jones program as a result of personal experience. Standing calf raises (5 sets, 10-15 reps). For a non-steroidal athlete, the key is to train intensely. The results were transformative, but life prevented Mentzer from truly showing them off. He was one of the few men ever to win the. Superset Jacked Gorilla is the middle brother of the 'Gorilla Family'. Dips 1 x 6-8 Moving on to triceps, Id limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Train with at least one partner. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. If you are serious about your physique, youll seriously want to Congratulations on finishing your workout! Mike Mentzers back Workout exercises include: Mike Mentzers shoulder Workout exercises include: Mike Mentzers leg workout plan consisted of five sets of 10 reps, but if you can do more, its recommended to increase the number of reps to gain maximum benefits from this workout routine. A great source of protein and convenient food to have in the fridge for when you need something quick to eat. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forth, let alone grown. Recovery always precedes growth, and growth was our ultimate goal. No, perhaps not, he said. Well, Mike replied, it was back in 1979.

Here are Mike Mentzers foods you can eat. Before we dive into Mike Mentzers workout exercises, heres a summary of Mike Mentzers principles for building muscle mass: Intensity: The amount of effort you put into each set must increase as your body adapts to your routine. Mike Mentzers shoulder Workout exercises include: Bent over dumbbell raise: 5 sets 8-10 reps Seated machine press: 5 sets 6-8 reps Dumbbell side lateral raise: 5 sets 8-10 reps Behind the overhead neck press: 5 sets 6 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.

Bent-over barbell rows 2 x 6-8, Traps 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. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets.

I would begin with the largest muscle group, the back, and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. 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. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding.
As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Id complete two cycles of those two exercises and then move on to two sets of bent-over barbell rows to finish up my lat work. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). The best way to build muscles and get lean is to eat healthily. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. 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. with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. They can also be produced synthetically or Carbohydrates (carbs) are an important macronutrient that provides energy for your body. Standing Calf Raise 2 sets x 68 reps. He seldom even trained again. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v Mike smiled, knowing that it was the question all aspiring bodybuilders wanted the answer to and, indeed, the very question he himself had posed to his idols, like the great Bill Pearl, when he was starting out in bodybuilding. 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 formula is: brief training, intense training, infrequent training, he said. It was just too much all at once. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. It was going to be a revolution.

It wasnt the long-term recovery that was required. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. In some cases, thats true. Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. 1. 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. Behind the neck overhead press (5 sets, 6-8 reps) 3. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one But they look well over 20 inches! I exclaimed. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. ANALYSIS: Finally, no pre-exhaust supersets for biceps. 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 Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. Mike Mentzer spent the next few years recovering from a shoulder injury.

Nautilus laterals 2 x 6-8 Leg presses 1 x 6-8 When his bodybuilding career began he would move to the between 4-7 rest in between workouts. For the 1980 Olympia, Mike's chest was not at it's biggest and best. If youre looking for a muscle-building program, its likely one of the best you will find. The formula is: brief training, intense training, infrequent training, he said. Mentzer came from a well-educated home. Mentzer cut the number of sets he used and upped his intensity. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. 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 secret, if there is one, is high intensity. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Superset Concentration curls 2 x 6-8. The next year Mike Mentzer took home first place in And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. 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). Required fields are marked *. Then came the 1980 Mr. Olympia. It consisted of very few exercises per workout, each performed for one set only. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. 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. Then I might finish off with two sets of lying triceps extensions. WebTransform Your Physique in 8 Weeks! On this leg routine, he performed 6 different exercises. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Failure was insufficient for Mentzers Heavy Duty system; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. 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. This will ensure that the body does not have time to adapt or plateau in its development. Toe presses 1 x 6-8, Chest Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. We knew that recovery was important in terms of overall, or systemic, recovery. Upright rows 2 x 6-8, Shoulders Single leg extension (5 sets, 8-10 reps), 3.

Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake.

Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. 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.

I remember meeting my brother in the gym for one of our usual workouts. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. No, he said, it was the immediate response, the immediate fatigue. Carbohydrates can be a controversial topic with weight loss Boxing combined with weight training can help you lose up to 1,000 calories each day fast! Here is Mike Mentzers shoulder routine: 1. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. That brought his bodyweight up again, but only slightly. Mike Mentzer died in 2001 at 49. Flat barbell bench press: 5sets at 6-8 reps, Straight arm Pulldown: 5 sets of 5-8 reps, Close Grip cable pulldown: 5 sets of 8-10 reps, Standing barbell shrug: 5 sets of 8-10 reps, Bent over dumbbell raise: 5 sets 8-10 reps, Dumbbell side lateral raise: 5 sets 8-10 reps, Behind the overhead neck press: 5 sets 6-8 reps, Single leg hamstring Curl: 5 sets 8-10 reps, Walking dumbbell lunges: 5 sets 8-10 reps, Cable triceps pushdowns: 5 sets 8-10 reps, Caffeine: How It Affects Your Body and Workout. The next year Mike Mentzer took home first place in ALLWhat about your second workout of the week? I inquired. Go to full-rep failure in the 6-8 rep range. 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.

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