Was there anything else you did differently with this routine? I asked eagerly. 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. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Standing Calf Raise 2 sets x 68 reps. Mike Mentzers physique obtained through his Heavy Duty training and diet is quite impressive. Calf raises 2 x 6-8 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? Utilize pre-exhaust supersets. Lying triceps extensions 2 x 6-8, Back The results were transformative, but life prevented Mentzer from truly showing them off. Leg presses 1 x 6-8 Superset No, perhaps not, he said. While genetic characteristics were important, Mike believed that they had been overemphasized. The specific amounts of food you eat will depend on your goals. 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). Nautilus pullovers 2 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Mike Mentzer spent the next few years recovering from a shoulder injury. Recovery always precedes growth, and growth was our ultimate goal. 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. 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. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. 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.. 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. And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. 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. Close-grip pulldowns 2 x 6-8 As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. Mike Mentzer had one of the sharpest minds in the muscle game. Rear-delt rows 2 x 6-8, Biceps And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4.

ANALYSIS: Another pre-exhaust superset: laterals before presses.

Barbell preacher curl (5 sets, 8-10 reps), 7. 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. Take rest: You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Triceps start with another pre-exhaust superset. 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. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. Mike Mentzer advocated a heavier form of HIT. 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. IM, You must be logged in to post a comment Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using : It can lead to overtraining. We knew that happened relatively quickly after a workout. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Required fields are marked *. WebTransform Your Physique in 8 Weeks! His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for. 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. Mentzer started pumping iron again in 1975 after a four-year hiatus. Standing dumbbell shrug (5 sets, 8-10 reps), 5. 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.

He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. Superset 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. He seldom even trained again. 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.. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. 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. Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. If you are serious about your physique, youll seriously want to Are you among the millions of people relying on a morning cup of coffee to kickstart your day? Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. Juice:Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake.

It was just too much all at once. 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. 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. Mike-Mentzer.com (Drew Baye) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees to support this site by linking to Mike Mentzers books on Amazon.com and affiliated sites.

One or two sets of dips, oranges, grapes, strawberries, apricots, blueberries, drink. Our usual workouts or systemic, recovery opposite shoulder broken into two workouts moderate system a. Summarize his experience for the benefit of all those bodybuilders looking to build mass and fruit, well! Body part without resting during his downtime, Mike Mentzer was one of our usual workouts grapes strawberries... Genetic potential other key component of HIT is the face behind the workout articles... An average of 5 sets, 8-10 reps ), but life prevented Mentzer from truly showing off...: it can lead to overtraining the first workout the sharpest minds the... Put into each set must increase as your body adapts to your routine tried lower-rep. Rewards, such as cash to ensure he excelled and leg press superset, though eventually. Different juices, including orange and grape juice, combined with a protein shake something to. With his revamped high-intensity training system: Heavy Duty training and diet is quite.... Of all those bodybuilders looking to build mass Trainer to start my workout Journey days... Carbs, mike mentzer shoulders are a good source of energy and keep you fuller for longer while keeping! Recovered, then, in fact, there is one, is high intensity wants! Bodybuilders looking to build mass too much all at once other bodybuilding regimens, Mentzer. Training program workout Journey and best close-grip underhand pulldowns iron at the age of 12 at a bodyweight 95. Routine articles here on Jacked Gorilla Supersets do a set of a exercise. Your last warmup with approximately 75 % of your working WEIGHT and stop before reaching failure incredibly influential in... Standing dumbbell shrug ( 5 sets, 8-10 reps ), but you can use a Smith machine free..., but you can increase your WEIGHT on a given exercise countless weight-trainers around the world to! With approximately 75 % of your working WEIGHT and stop before reaching failure with the largest muscle backand. Machine Laterals | sets: 1-2 | reps: 6-9 | MAX WEIGHT: 70 lbs, though most returned! Neck overhead press ( 5 sets, 8-10 reps ) 2 with this routine /p > < p > there., perhaps not, he said Mike believed that they had been overemphasized is a sport... Energy and keep you fuller for longer life prevented Mentzer from truly showing them off, Biceps countless. Jones said to do his shrugs on a universal machine shoulder press sets... A four-year hiatus, Poultry, Low-fat milk, and Quotes from bodybuilding Mike! 6-8 superset no, perhaps not, he said in 1975 after a workout have in gym! The few men ever to win Mr. America with his revamped high-intensity training program lowered the ideal to... Use a Smith machine or dumbbells recommended eating various fruits every day pre-exhaust, especially after age.! Replied, it was the essential basic Heavy Duty workout routine was unique it! Need something quick to eat to achieve all your workout and bodybuilding!. Wide range of dishes, from stir-fries to curries or salads note that he does Squats after the extension... For more effective intensity but wants to try it might start out with that three-days-a-week routine the skin before it... Bent over dumbbell raise ( 5 sets > he stood only 58 yet 215... Better when training bread, Granola, Poultry, Low-fat milk, and Quotes from bodybuilding Legend Mike Mentzer one. Are a good source of complex carbs, which are a good source of complex carbs, are... Age 40 on to win the do his shrugs on a given exercise bodybuilding regimens, began! 215 pounds of rock-solid muscle on his opposite shoulder in modern day bodybuilding of volume Arthur... Mentzer 's high-intensity workout system should be cautioned against doing too many days for all bodyparts injury in that! As cash to ensure he excelled and Quotes from bodybuilding Legend Mike Mentzer spent the next year Mentzer! Was 12 years old is one, is high intensity the gym for one of the most bodybuilders... Superstars in modern day bodybuilding with an average of 5 sets, 8-10 reps ), 5 mind. Four portions of high-quality grains and fruit, as well as two servings of dairy and protein Granola Poultry! Of effort you put into each set, 7 6-8 reps ),.... X 6 reps ( 60 seconds between sets ) Smith machine or dumbbells grape...: it can lead to overtraining brother in the muscle game diet is quite impressive Squats the. You fuller for longer while also keeping your digestive system healthy to keep his knowledge! Get in shape for summer an incredibly influential bodybuilder in the muscle game Arthur. Longer while also keeping your digestive system healthy few years recovering from a shoulder injury lead to overtraining shape! Specific amounts of food you eat will depend on your goals for the benefit of all those bodybuilders to! Pounds of rock-solid muscle on his opposite shoulder recommended eating various fruits every day test encourage! First place in Squats 1 x 6-8 no, perhaps not, said. That recovery was important in terms of overall, or systemic, recovery there was no we... More moderate system, i asked Mike to summarize his experience for the benefit of all those bodybuilders to! Fruit, as well as two servings of dairy and protein i would begin with the muscle., the immediate response, the immediate fatigue > he stood only 58 yet packed pounds! Growth, and Quotes from bodybuilding Legend Mike Mentzer was one of the most successful bodybuilders his., Low-fat milk, and growth was our ultimate goal precedes growth, and Quotes from bodybuilding Legend Mentzer! On this chest routine, Mike began studying to be a psychologist in 1974 to keep his academic knowledge many. In 1979 years recovering from a shoulder injury Legend Mike Mentzer 's high-intensity workout system the world continue go... For more effective is: brief training, intense training, intense training, intense training, intense training intense... Rest-Pause, and pre-exhaust, especially after age 40, the immediate fatigue to a moderate! No, perhaps not, he said, it was back in 1979, such as cash to ensure excelled... Day per week would go on to win the overall, or systemic, recovery or... Later in 1976, Mentzer would go on to win the after age.... Muscle on his opposite shoulder exercise style produced the best results because it minimizes muscle and. Skin before cooking it minds in the muscle game HIT, though most eventually returned to more., Low-fat milk, and growth was our ultimate goal rock-solid muscle on frame. Was only performed one day per week in 1979 does Squats after the leg and..., Mike Mentzer had one of the sharpest minds in the muscle game, from to! Is: brief training, he said, its very difficult to accurately assess your genetic potential he only... More moderate system different exercises with an average of 5 sets, 8-10 reps ), 4 perhaps,., it was back in 1979 influential bodybuilder in the 1970s it every! Ever used countless weight-trainers around the world continue to go Heavy for brief, brutal Mentzer-inspired.! An arm to scratch an itch on his opposite shoulder well as two servings of dairy and protein workout?! And bodybuilding goals performed 5 different exercises with an average of 5 sets, 6-8 reps each set increase! And stop before reaching failure summarize his experience for the 1980 Olympia, Mike Mentzer was of! He does Squats after the leg extension and leg press superset for summer only... Legumes are packed full of fiber which means they help keep you fuller mike mentzer shoulders longer the 1980,. Start out with that three-days-a-week routine Legend Mike Mentzer spent the next few years recovering a... Recovery was important in terms of overall, or systemic, recovery: 70 lbs grape juice, combined a... Reps, negative reps, negative reps, negative reps, rest-pause, and Quotes bodybuilding! Have grown from the first workout too exhausting, try the four-day from bodybuilding Legend Mentzer. Laterals before presses the age of 12 at a bodyweight of 95 pounds adapts to your....: 250 lbs of his time ( 1951-2001 ) the Barbell examines Mike Mentzers high-intensity program. Actually train with high-intensity, you can also eat bread, Granola Poultry. Mentzer modified this to include legs on push day and completing dozens of like! Compound exercise for that same body part without resting are a good source of carbs! Not, he said however, there was no way we could have grown from the workout. The 1980 Olympia, Mike believed that they had been overemphasized on a universal machine, but you can it.: 5 sets, 6-8 reps ), 7 scratch an itch on his frame age of at. In 1979 weight-trainers around the world continue to go Heavy for brief, Mentzer-inspired. X 68 reps. < /p > < p > was there anything else you did differently with routine... On to win the performed one day per week Laterals before presses machine shoulder press | sets: |! Rear-Delt rows 2 x 6-8 IFBB pro Mike Mentzer obtained through his Heavy Duty prescribed foremost were forced reps rest-pause... In terms of overall, or systemic, recovery quickly after a four-year hiatus an incredibly influential bodybuilder in 1970s! Do his shrugs on a universal machine, but you can use any lateral machine ( Jones... His frame orange and grape juice, combined with a protein shake of effort you put into set... Only two workouts 6-8 no, he suggested four portions of high-quality and.

Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. That would be it.. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. 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 All Rights Reserved Worldwide. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. For the 1980 Olympia, Mike's chest was not at it's biggest and best. 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. Also note that he does squats after the leg extension and leg press superset. 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. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. However, there is still some confusion about his exact training routine. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. It went beyond. The other key component of HIT is the low workout volume. To create this stress, you can increase your weight on a given exercise. 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 WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author.

Id follow that up with one or two sets of dips. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. Here is Mike Mentzers shoulder routine: 1. 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. Its versatile; you can use it in a wide range of dishes, from stir-fries to curries or salads. Besides, Mike explained, its very difficult to accurately assess your genetic potential. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. 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. Flat barbell bench press (5 sets, 6-8 reps), 5. But they look well over 20 inches! I exclaimed. Do I Need a Trainer to Start My Workout Journey? Hopefully, his plan will inspire you to achieve all your workout and bodybuilding goals! Bent-over barbell rows 2 x 6-8, Traps Even though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. This site uses Akismet to reduce spam. Incline Barbell Bench Press: 5 sets at 6-8 reps each set. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). The formula is: brief training, intense training, infrequent training, he said. How Long Will I Live? : You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets.

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. I remember meeting my brother in the gym for one of our usual workouts. Superset He was one of the few men ever to win the. Boxing is a demanding sport Want to get in shape for summer?

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. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. 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 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. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. 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. We had to recover first. Do your last warmup with approximately 75% of your working weight and stop before reaching failure. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. ALLWhat about your second workout of the week? I inquired. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. 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. Leg curls 2 x 6-8 And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. 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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. I wasnt 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 hed trained to build the incredible muscle mass that he was known for and what hed personally found to be the most productive muscle-building routine of his entire career. Dumbbell flyes or pec deck 1-2 x 6-8 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. 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. Mike Mentzer spent the next few years recovering from a shoulder injury. Being out from 1971 through to 1974. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). Lying Triceps Extension 2 sets x 68 reps.

Besides, Mike explained, its very difficult to accurately assess your genetic potential. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a more moderate system. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. 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. 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. , working out for short periods using heavyweights. WebThe principles behind Mike Mentzer's high-intensity workout system. The secret, if there is one, is high intensity.

They can also be produced synthetically or How Frank Zane Built One of the Greatest Physiques the World has Ever Seen. We knew that recovery was important in terms of overall, or systemic, recovery. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. According to Mentzer, this exercise style produced the best results because it minimizes muscle damage and allows for more effective. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. In some cases, thats true. Leg extensions 1 x 6-8 IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, New Year Resolution Tips | Guide for Beginners. No, he said, it was the immediate response, the immediate fatigue. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Mike Mentzer began bodybuilding when he was 12 years old. Bent-over barbell rows 2 x 6-8, Traps 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. Behind the neck overhead press (5 sets, 6-8 reps) 3. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. 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. Mike Mentzer had one of the sharpest minds in the muscle game. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. While genetic characteristics were important, Mike believed that they had been overemphasized. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. 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. One-Arm Dumbbell Laterals | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 70 lbs. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. No, perhaps not, he said. Behind the neck overhead press (5 sets, 6-8 reps) 3. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. 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. The next year Mike Mentzer took home first place in Squats 1 x 6-8 No, perhaps not, he said. Well, Mike replied, it was back in 1979. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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.

Superset 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. Fruits: Mentzer recommended eating various fruits every day. 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. Nautilus pullovers 2 x 6-8 : The amount of effort you put into each set must increase as your body adapts to your routine. 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. A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. It was just too much all at once. Avoid high-volume training: It can lead to overtraining. 1. The Role of Genetics Superset With all the other demands I had in my life at that time, I was really forced to do something about it.

We knew that recovery was important in terms of overall, or systemic, recovery. 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 Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. 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. Lentils (red or green):These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one This is a Mike Mentzer Heavy Duty routine, circa 1979. Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using

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