She is the face behind the workout routine articles here on Jacked Gorilla. I found Ali's story similar to mine and I hope some readers will not have to waste years (For those that arent aware this is a classic sign of overtraining. 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. Fitness Tests Predict Mortality, COVERT CARDIO: How to Burn Calories Easily, Darrem Charles: Bio & Classic Physique Advice, Paul Rudd Shares Fitness Secrets for Looking Young, HIT MEN: The Story of High-Intensity Training, Priority Training Principle: How to Eliminate Weaknesses, Science Says: Best (and Worst) Chest Exercises. The formula is: brief training, intense training, infrequent training, he said. Standing dumbbell shrug (5 sets, 8-10 reps), 5. Nautilus pullovers 2 x 6-8 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. We earn a commission if you click this link and make a purchase at no additional cost to you. sets and days. Calf raises 2 x 6-8 Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. Please to anyone reading this, Read up on Mike Mentzer on his training methods and learn what true productive weight training is really about. Especially if you lift slowly, instead of quickly pumping out 12-15 mindless curls. because my metabolism has increased. Did the mentzer consolidation routine before that with better results but stopped for some reason. He would eat 4 different food groups to each serving he ate. Here is a classic Mike Mentzer HIT routine from his early training. Make sure you're always keeping proper form. stress. that this is exactly how much time it takes for the body to recover from high intensity training Having recently done the program, I decided I would share my 2 cents. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. her boyfriend now has an amazing body. Standing calf raises (5 sets, 10-15 reps). Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Ever since I started I've tried every single program you could purchase, for example Innervation By age 15 he weighed 165 pounds and could bench press 370 pounds. Ali: Strength increases have been phenomenal, going up on major multi-joint exercises like Why would I train more and deplete my recovery resources even more?? 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. As we age we should be training less but not more. But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. Then, they were divided into three groups for the second, de-training phase: one group completely stopped training, the second group reduced the training days from three to one but kept the same number of sets, and the third group also reduced the training days from three to one but reduced the training sets from three to one as well. 4 sets of flat bench, 3 sets of inclines, 3 sets of flyes and 2-3 sets of cable crossovers. Behind the neck overhead press (5 sets, 6-8 reps) 3. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. 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. Garlic 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. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Mike Mentzer Consolidation Routine: 2 Month results! 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'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. reps, preferring the 6-10 range. Considering the lack of science-based knowledge, supplements and the variety of elaborate training techniques we have today, that win was a huge accomplishment that launched Mike's future career. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. You can train long or hard but you cant do both. Cable triceps pushdown (5 sets, 8-10 reps), 3. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. Height: 60 No mention of intensity in the study. ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give If you are not pushing yourself, then No, you will not gain. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Mitchell Hooper Wins 2023 Worlds Strongest Man, Ronnie Coleman Selling House of 26 Years: $495,000, Thor Bjornsson: I Completely Tore My Upper Chest Off The Bone., Dennis Wolf Talks About Depression, Force-feeding, & Ancient Aliens, PEAK MUSCLE: Best Age for Bodybuilding Success, Back Workout: How to Correct the 5 Biggest Mistakes, Bulgarian Method: Complete Training Guide, Seated Leg Curls Are Better Than Lying Leg Curls, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? It went beyond. Required fields are marked *. So carve out a little time to isolate and properly stimulate these smaller muscle groups. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. 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. 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. Gosh, how stupid can one be. Here are the workouts, each to be performed every other week: Workout 1 Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. Mike Mentzer died in 2001 at 49. (And there is much merit in that approach.) 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Training legs is painful and hard! Bent-over barbell rows 2 x 6-8, Traps I asked him if he thought that the problem might have been more effectively remedied by simply taking protracted recovery periods in between workouts. 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. and use Heavy Duty protocol. 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 . Dumbbell side lateral raise (5 sets, 8-10 reps), 2. confidence in Heavy Duty training. And there were times when we skipped even two days in between workouts72 hours. What does Mike Mentzers workout routine look like? Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. On this leg routine, he performed 6 different exercises. 1. Universal machine shrugs 2 x 6-8 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. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. 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. go out and sometimes I'll now be bigger than the bouncer. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. Leg presses 1 x 6-8 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. Disclaimer: This website is an educational service that provides general health information. and really understanding what he was saying. I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. to Heavy Duty you have one less problem to rack your brain with. Omega-3 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. Whether or not the body fat calculation is accurate, at least Im getting consistent readings and have a point of reference by which I can monitor my progress. couldn't tell the difference between me and someone who did not lift weights. 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. The "Sainte-Marie" shaft is a former coal mine that was operated by the mining company "Compagnie des mines d'anthracite de La Mure" until 1946. No, perhaps not, he said. figured that this is like anything else in the world, you just model what the majority of Mike Mentzers Heavy Duty training system was a revolution. Heavy Duty, how would you like to get these amazing results at 10 minutes a workout? Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. the results. A muscle does not need to be trained more than once in a 7 day period. The gym opens in 45 minutes. Now, Im not saying that most people should be doing high volume training, either. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! Go to full-rep failure in the 6-8 rep range. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. Mike Mentzer began bodybuilding when he was 12 years old. Superset 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. New Cognizant jobs added daily. Unless one is on drugs (s******s) can one get away with insane high volume workouts. Also note that he does squats after the leg extension and leg press superset. Mike's HIT approach became even more extreme in his latter years. In that case were just not following Mentzers program. 1. percentage was when I started with Mike's training. Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. Save my name, email, and website in this browser for the next time I comment. Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. I just Derek: What made you decide to try Heavy Duty? 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. that's the mentality. All my other friends [are] as impressed we'll The brevity of the program is important for the following reasons: when you grow stronger as a result of your workouts, the stresses on your body . 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. I also intentionally cut down bodyweight a bit the last 2 years and focused more on getting healthy (hip function, mobility, flexibility, muscular balance, becoming pain-free, etc). The Role of Genetics Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. More like 5 or more if you really want to be at your strongest. It wasn't acquired by Wealthy Gorilla Limited until 2019, and since then both our range of content and our audience have grown significantly. Lying triceps extensions 2 x 6-8, Back Vitamin E The other key component of HIT is the low workout volume. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. The minimalist workouts also provide benefits in that more focus, concentration and energy can be put into the exercises since the body won't deeply use them up in just a couple of sets. The pros of this type of training are obvious more time off to allow the body to rest and recover. This will help increase the mental and physical stimulus for many people which may stimulate further progress. As Mike pointed out Short term progress will be evaluated primarily by strength increases. 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 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. 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. 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. Remember, when Mentzer did a curl, it was not just the external resistance of the weight he was lifting, that caused the tension, but in addition, he was also isometrically tensing the muscle from inside the bicep, adding to the external resistance of the weight. Straight arm pulldown (5 sets, 8-10 reps), 2. The conclusion was that age does make a difference. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuilding's heir apparent. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Hormones are chemical substances released by glands in the body to regulate various functions. Please consult your physician for personalized medical advice, diagnosis, or treatment. As I age, my recovery ability lessens. I will do three progressive warm-up sets before each working set, which must be taken to failure. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. The study did not mention what exercises were being done. On this back routine, Mentzer hit 5 different exercises. Each rep will be performed with a cadence of 4-2-4. I placed an order for his book and video. When you 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. Yes Robert you are right on the money. Toe presses 1 x 6-8, Chest 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). Melatonin (only when I have trouble sleeping) 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 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. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. Maybe they are afraid, have some fear or are skeptical even though they see The greatest representative of the old guard, Arnold Schwarzenegger, won. I remember meeting my brother in the gym for one of our usual workouts. Heavy Duty: Mike Mentzer's Most Productive Routine It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. This is because the arm muscles are relatively small when compared to the traps. Pushdowns 1 x 6-8 For achieving failure, you can also . Bodyfat: 25.2% (Tanita scale). Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. 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. On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. The cons of this routine are also obvious not enough direct work on specific muscle groups. Hi John, You are right as I doubt that the training intensity part of this study probably never even crossed their minds. This is a Mike Mentzer Heavy Duty routine, circa 1979. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. for 7 years which was very minimal or miniscule to say the very least and I thought I was going to So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Squats 18-15 All rights Reserved. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. I saw this question on the web recently followed by some interesting answers in the comments section. Derek: What kind of advice would you give to others that are in the position you For the record, you can read about my entire experience on the aforementioned program here: https://wildyakathletics.com/2020/12/27/review-of-my-last-8-weeks-of-training-october-22-december-22-2020/.
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