The materials are provided "as is" and without warranties of any kind either express or implied. Superset Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. 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. Mentzer always pushed one set to muscular failure. 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. Nautilus laterals 2 x 6-8 So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Glutamine Many people who comment on questions like this simply speculate without ever doing the program themselves. Books of interest: heavy duty. the results I and others have achieved and I have no doubt that it works. Look at Machine Pullover or Dumbbell and Cable Pullovers Together. Mike Mentzer's Workout Routine. the results. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. 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. (And there is much merit in that approach.) But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. On this leg routine, he performed 6 different exercises. And before they even think about anabolic steroids which came to my mind you know it's Ali: My girlfriend loves it, she can't get over it because basically I really didn't give it that much thought. "hardgainer" that was the label I gave myself. 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. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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). From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. With all the other demands I had in my life at that time, I was really forced to do something about it. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. Ever since I started I've tried every single program you could purchase, for example Innervation The solution is beautifully presented in Mike's writings on Heavy Duty. It went beyond. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. Required fields are marked *. Walking dumbbell lunge (5 sets, 8-10 reps), 6. Less volume in reps and sets and more effort. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. Enjoy! Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Then came the 1980 Mr. Olympia. Glucosamine/Condroitin The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. 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. Toe presses 1 x 6-8, Chest 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. She is the face behind the workout routine articles here on Jacked Gorilla. Also note that he does squats after the leg extension and leg press superset. He would eat 4 different food groups to each serving he ate. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized itusually about two hours laterI was almost incapacitated. The formula is: brief training, intense training, infrequent training, he said. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! 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. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. Chest. This is, and isn't what high intensity heavy duty training is all about. The workouts will be conducted once every seven days, starting today. Is there anything you would like to add. Enter your email address to subscribe to this blog and receive notifications of new posts by email. The secret, if there is one, is high intensity. ANALYSIS: Another pre-exhaust superset: laterals before presses. More like 5 or more if you really want to be at your strongest. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. New Cognizant jobs added daily. I placed an order for his book and video. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. Ali: I really had nothing to show for my results, I basically looked the same. He is known for being a fitness icon and he was known for his muscular shoulders. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. Intensity is the real factor. I saw this question on the web recently followed by some interesting answers in the comments section. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Or do you spend hours sitting at Have you ever considered the significance of grip strength in your overall fitness journey? 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. 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. Then they hit arms, LOL. Omega-3 Yes Robert you are right on the money. You have nothing to lose and everything to gain, I thought I was your typical Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Emmy Wallin is a writer for Jacked Gorilla. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. We werent worried about localized recovery of a particular muscle. 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. ANALYSIS: Finally, no pre-exhaust supersets for biceps. Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. Well I can't say he's the only one, many very How the hell were we going to grow unless we at least let that happen? And his pairing of the exercises is brilliant as well. 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. Reps got lower, weights got bigger, sets got much harder. Over two decades after his passing, Mike Mentzers workout system lives on. Rear-delt rows 2 x 6-8, Biceps While it may be easy to overlook, Congratulations on finishing your workout! Train with less intensity and you will need more volume. 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. That right there is over training. In my opinion you can even make better results on Heavy Duty than you can using steroids, Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. It wasnt the long-term recovery that was required. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. In that case were just not following Mentzers program. Like I always say, the area that lies between both extremes of any spectrum, almost always is the best place to be. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. Dorian Yates uses this program and he was Mr. Olympia. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Mike Mentzer had one of the sharpest minds in the muscle game. Disclaimer: This website is an educational service that provides general health information. The body needs time to recover as a whole, not just the specific bodypart that was trained. I'm saying before you even look to anabolic steroids or to the 2. Ali: I had heard about it in passing I had read some books referring to Arthur Jones One set may gas you out. 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. 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. Save my name, email, and website in this browser for the next time I comment. Ive been lifting 12+ years, but was coming off 3 years of dealing with some hip injuries. Dumbbell flyes or double cable crossover super setted with. During the next two decades, Mike Mentzer created a lot of fuss with the unconventional training philosophy he wrote about in his Heavy Duty articles and which emphasized brief, intensive and infrequent workouts. All drug free and of all different ages. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. come close to the results I have achieved. 1. Narrow Grip Underhand Pulldowns 16-10, Workout 2 He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. You Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. 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. Most everybody seems to be training multiple Now I see that was wrong. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). All exercises are to be trained for one set only and to failure. (For those that arent aware this is a classic sign of overtraining. Legs are given a. little more reps than the upper body. All rights Reserved. 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. Workout B) Regular Barbell Deadlift 5-8 reps. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. Here are the workouts, each to be performed every other week: Workout 1 As I age, my recovery ability lessens. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Your email address will not be published. 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. Copyright © 1999-2021 FitWise.com. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! The materials are provided "as is" and without warranties of any kind either express or implied. 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). All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensitysince that was required to induce maximum growth stimulation. 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. 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 Id only do the negatives once a week on each exercise. 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. As per usual, though, goals dictate the effectiveness of a program.
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