mike mentzer consolidated routine

effort, money, gym membership, supplements and buying every program with nothing in return? 1. I found Ali's story similar to mine and I hope some readers will not have to waste years bodybuilding shoes and I guarantee you I used to work out with them every day in the gym, and they Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Triceps start with another pre-exhaust superset. Were the same ones being done each workout for 3 times in a week. 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. I mean it just seems futile why put in so much time, Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. Besides, Mike explained, its very difficult to accurately assess your genetic potential. I recently did one of Mike Mentzers consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. Leverage your professional network, and get hired. 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. This kind of research is the kind of mindless dribble that has lead to the confusion still common in body building today! to Heavy Duty you have one less problem to rack your brain with. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. 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. For achieving failure, you can also . Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. much better I can study and I'm no longer tired from marathon training. We had to recover first. I remember meeting my brother in the gym for one of our usual workouts. Dumbbell flyes or pec deck 1-2 x 6-8 reps, preferring the 6-10 range. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. Try to grow increasingly stronger in this range. The cons of this routine are also obvious not enough direct work on specific muscle groups. Mentzers training was based around intensity. Lying triceps extensions 2 x 6-8, Back I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. Legs are given a little more reps than the upper body. When you look the same from year in to year out and you're putting this much time in it's Recovery always precedes growth, and growth was our ultimate goal. Do 1-3 warmup sets before working sets. Chest. And there were times when we skipped even two days in between workouts72 hours. Short term progress will be evaluated primarily by strength increases. stress. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. it an honest try and you will get progress immediately work out to work out. Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. Why would I train more and deplete my recovery resources even more?? After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. and sets including yours truly. Then came the 1980 Mr. Olympia. Kelp Observe how this differs from the "typical" chest routine you'll see in most gyms. Learn how your comment data is processed. Other than that, I will drink them when Im pressed for time. The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. Straight arm pulldown (5 sets, 8-10 reps), 2. The materials are provided "as is" and without warranties of any kind either express or implied. 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. Legs are given a. little more reps than the upper body. These people are not the norm, though. 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. A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like During the first phase of the study, which lasted 16 weeks, both groups performed three sets of three resistance-training exercises three times a week. Mike, however, broke with Jones program as a result of personal experience. Forced Reps A spotter helps just enough to keep the weight moving for additional reps. Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. The Mike Mentzer Story. The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. This will help increase the mental and physical stimulus for many people which may stimulate further progress. 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. Derek: What made you decide to try Heavy Duty? Once again just like Mentzer stated you are falling into the trap that many body builders are confused in that the more is better like more money is better, more women are better, taking more s******s is better! 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. Leg extensions 1 x 6-8 (And there is much merit in that approach.) What does Mike Mentzers workout routine look like? (For those that arent aware this is a classic sign of overtraining. Dips 2 x 6-8, Triceps He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. 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. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. just insane. I saw this question on the web recently followed by some interesting answers in the comments section. Once you get adjusted with the weight you're lifting, try to increase it within this rep range. Your email address will not be published. couldn't tell the difference between me and someone who did not lift weights. The other key component of HIT is the low workout volume. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Force yourself to go beyond failure using forced reps and negatives. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Another point I would like to make is muscle size and strength are inter related meaning a muscle can not increase in size with out an increase in strength and an increase in strength can not occur unless the weight used is increased. I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. Mike's HIT approach became even more extreme in his latter years. 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. 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. Enter your email address to subscribe to this blog and receive notifications of new posts by email. He would eat 4 different food groups to each serving he ate. 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). ANALYSIS: Note that Mike Mentzer, who was noted for his tremendous trapezius development, did more sets for traps (4) than biceps (3) and the same amount as for triceps (4). You dont have to get crazy. 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 Incline barbell bench press (5 sets, 6-8 reps). I placed an order for his book and video. He seldom even trained again. The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. switch to Heavy Duty you will have much more muscle and time allowinq the

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