Mike, assisted by his brother Ray, puts Markus Reinhardt through his paces at the Angel City Fitness gym in Los Angeles. (Aw, come on, Mike, some of us went to universities, and we know a lot of enlightened findings have come from laymen.) Here is one of the basic routines that Mike used. Shoulder Shrugs with: b. Upright Row He began to lose size. It was worth a try. On this leg routine, he performed 6 different exercises. Cable triceps pushdown (5 sets, 8-10 reps), 3. Mentzer came from a well-educated home. He knew Mike and used to visit some of his seminars. Mike Mentzer. In my first two workouts of following his principles, I added 20 lbs to my dead lift and 10 lbs to my bench press. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. Barbell upright row (5 sets, 6-8 reps). Unfortunately, not all that came from Mike Mentzer … Alongside being a legendary bodybuilder, he was also respected for his scientific training philosophy – pioneering his famous HIT (High Intensity Training) protocol, ideal for people who want to pack on serious amounts of muscle tissue. Mike Mentzer (Mr. and pumping iron for set after set, hour after hour! The book is out of print probably because of Mentzer's premature passing away, but I highly recommend the purchase of a used copy such as the one I purchased. Incline barbell bench press (5 sets, 6-8 reps). Bert Assirati – Britain’s Super Strong Man. He would eat 4 different food groups to each serving he ate. Read everything, be open minded, experiment once in a while, then report your results, good or bad, to the muscle media. Who was Mike Mentzer? Mike gave a seminar in Vancouver the evening prior to his winning the IFBB Mr. North America championships (he beat Darcy Beckles and Dave Dupree). Mike Mentzer started bodybuilding at age 12. c. Situps with weight. a. Standing dumbbell curl (5 sets, 8-10 reps), 6. For example on the bench press the triceps do a lot of the work, which is not ideal if you want to build the pecs, as opposed to just lifting big. Standing calf raises (5 sets, 10-15 reps). For example, in working the chest, you pre-exhaust the pectorals by doing Fly’s then immediately doing the Bench Press, thus giving the triceps muscle of the arm the advantage over the pecs. Your email address will not be published. He figured what he needed was more exercise time. Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 – Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. Finally, I would like to close with some advice Mike gave that I concur with: “Just because a guy is a Mr. Universe or owns a gym or a muscle mag doesn’t make him an expert on muscle building. On this back routine, Mentzer hit 5 different exercises. Barbell forearm curl (5 sets, 10 reps). Emmy has a big passion for helping others and motivating people. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Seated machine press (5 sets, 6-8 reps). The calves and waist are worked every workout. Now, reduce the weight by removing ten or twenty pounds, or by doing assisted reps with a partner – grind out four or five reps – making a total of around twelve reps give or take a rep or two. He was one of the few who dared to call out Arnold and Joe Weider. • Try to not fall into a rut. Chest Flys with cables or dumbbells with: b. After graduating high school, Mentzer served four years in the United States Air Force. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. He advocates that the whole workout be done as quickly as possible. Normally, the triceps would “give up” before the pecs had a good workout in the Bench Press. You’ve got to find out what works for you – only you can do that. Mike is known for his legendary high-intensity training style. To illustrate how to properly superset the a. and b. exercises for a cycle, let’s look at the thigh extension an ‘a’ exercise and the half squats which is the ‘b’ exercise. Honoring the past and respecting the present is our mission. John Little, longtime friend of Mike Mentzer, is the author of more than twenty-five books on bodybuilding, martial arts, history, and philosophy.His books have sold in excess of 600,000 copies and are now published in several languages. Yury Vlasov – is He The World’s Strongest Man. Keep a record of the weights you are using and increase the weight when you reach twelve reps without assistance or lightening the load. The Bench Press is primarily a triceps exercise but because the pecs are subject to such heavy weight in this position, it is a good chest exercise. Ray Mentzer was Mike Mentzer’s younger brother and training partner. Bingo! All exercises, including waist and calves, are done in sets of eight to twelve reps. a. and b. exercises are supersetted for two sets. Usually, they didn’t push hard enough or use heavy enough weights. So I would do pec deck for 6-10 reps then barbell bench press immediatlely for 4-8 reps. Possible he said smith machine was an ok substitute. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. (Okay, Mike. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Here is what legendary bodybuilder Mike Mentzer stated about rest pause training, "Doing four reps, with the 10-second rest-pause, I increased every single exercise at least 20lbs per workout until I finally had improved 66% on each one. 1. By age 15, his body weight had reached 165 lb (75 kg), at which Mike could bench press 370 lb (170 kg). It’s a good idea to warm up well with medium light weights before tackling the heavy weights. “Mike Mentzer credits his recent success to a decision he made two years ago. If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Front barbell raise (5 sets, 8-10 reps), 5. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. He is known for being a fitness icon and he was known for his muscular shoulders. If you continue to use this site we will assume that you are happy with it. After Ray retired from completion he continued to workout with his high intensity training approach he called "Intensity For Immensity" and reached a peak body weight of 270 pounds in fairly lean condition. After all,” says Mike, ” Think of the results Arnold and Robby could have made if they trained properly!!!!!!!!!!”. Heavy Duty La Perla di Mike Mentzer. Mike Mentzer's Lost Heavy Duty Secrets. You may find it hard to accept, as I do, that Mike only works his calves and waist three sets of eight to twelve reps three or four times a week. See more ideas about bodybuilding, mr olympia, bodybuilders. Required fields are marked *. He says to work them the same as any other muscle with heavy weights. It is a privilege to have the opportunity to express my feelings about Mike Mentzer. Some of my members increased the cycles to three and split the program into two days with four workouts a week – doing chest, back and shoulders on Monday and Thursday; and doing legs and arms on Tuesday and Friday. *This program did the most for my squat and bench. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Mike Mentzer used the following supplements to help fuel his gains: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. Mike Mentzer was an American professional bodybuilder, author and fitness icon. Mike Mentzer began bodybuilding when he was 12 years old. The chins or pulldowns are primarily a bicep exercise, but the same thing applies here. She is the face behind the workout routine articles here on Jacked Gorilla. One effect Mike’s pronouncements have had in the gym is the men are doing less sets but training with more intensity, squeezing out the reps. He continued this thrice weekly program until recently when he split his program and now trains four times a week. by Joel Seedman, PhD | 07/25/18. At that time his goal was to become a bodybuilder like his role model, Bill Pearl. Mike Mentzer Weight is 225 lbs (102 kg). The Bench Press is primarily a triceps exercise but because the pecs are subject to such heavy weight in this position, it is a good chest exercise. Press Downs on Lat Machine with: But was this the way Mike Mentzer himself trained when he was active in bodybuilding? Mike Mentzer's Workout. The ones that did it properly made fair gains on it so far (two moths). Bench Press (or incline press) New and exciting website dedicated memory of Mike Mentzer. Behind the neck overhead press (5 sets, 6-8 reps), 3. Mike Mentzer: Heavy Duty HIT-Style Training. 2. Then immediately, with no rest, start the half squats, repeating the same rep system as in the thigh extension – working to complete failure for the first seven, eight, nine or nine and one-half reps; then three, four, or five more reps with the lightened load. He insists you must rest the whole body at least three times a week. Mike Mentzer era un celebre culturista anni 70-80, che ha reso popolare in tutto il mondo l'allenamento ad alta intensità, diventadone una vera icona, anche dopo la sua morte.. Durante il servizio militare Mike Menzter incontrò Casey Viator, un altro celebre culturista dell'epoca.. Mike rimase scioccato quando Casey Viator gli disse che le sue sessioni di allenamento duravano solo mezz'ora. Anyway, very little has come from the academics yet pertaining to muscle building methods and nutrition. The reason most people fail to progress is because they fail to increase the weights they use. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. 1. We are collecting old training courses & books and presenting some pieces here. Straight Arm Pulldowns on Lat Mach. Which I did! He was wrong. Single leg hamstring curls (5 sets, 8-10 reps), 5. I began lifting weights as a very skinny and weak 14 year old, inspired by the 1975 Mr. America contest on television in which Mike placed 3rd in the medium class. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. I set a new 3RM and 5RM on my squat, bench, and press. Mike Mentzer’s training philosophy was known as Heavy Duty training. Posts about mike mentzer written by Danny Taylor. Paul Becker ... Incline Bench Press 1 set of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask himself what could be more intense then Rest Pause training? Jun 23, 2017 - Explore Zac's board "Mike Mentzer", followed by 109 people on Pinterest. Performing reps on the pec deck to exhaustion, fries the chest, so it fails on the compound movement before the triceps give out, or do most of the work. Taylor's Strength Training Strength, Fitness, Nutrition, & Powerlifting. We are investigating how the people trained back in the day. Heavy Duty) was born in Ephrata, Pennsylvania, and was something of a bodybuilding renaissance man. He began training 3 times a week and by the age of 15, Mike could bench press 370lb (170kg), with a body weight of just 165lbs (75kg).H… Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. Often, people have a tendency to do the same workouts day in and day out. After graduating high school, Mentzer served four years in the United States Air Force. He was especially big on dips, and he spoke at length to me about how he and Ray would really psyche themselves up to dip very heavy -- up to hanging 180 from their waists for reps. The exercises in brackets (..) are substitute exercises to be used to change the program in a month or two or if you are short on equipment. Having Mike Mentzer's book, "Heavy Duty II: Mind and Body" reads in such a way it is like having Mike Mentzer as your personal coach. b. And for those who are wondering, those are not “newbie” gains. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. Half Squats (or Leg Press) He had incredible strong tendons and great fast muscle fibers. The Heavy Duty, as he became known was born and raised in Ephrata, Pennsylvania. On this arm routine, Mentzer’s would hit a total of 7 different exercises. I put Mike’s program to the test here at the Western Gym. The results started coming again faster than ever! When he made his 603lb/273kg bench press, he had an 18inch/45cm arm. Nel suo libro Heavy Duty, Mike Mentzer ha scritto:" Le ripetizioni negative o forzate possono aiutare, ma solo se usate occasionalmente, se si utilizzano in ogni serie per ogni allenamento il superallenamento è inevitabile!". Press Behind Neck – Mr. Berg. Naturally, working to failure in the Squat or Bench requires a spotter or Safety Racks. a. My size of course increased also. Sure you can pump the muscles up with light weights – but muscles developed using maximum weights stay with you longer. Mike then remembered the Arthur Jones experiment with Casey Viator which condemned the high set system and advocated few sets and maximum effort. a. Coming from a well-educated home, Mike’s father would regularly test and encourage his academic knowledge using various rewards, including cash to ensure he excelled.Mike’s first set of weights was bought for him by his father. What does Mike Mentzer’s workout routine look like? Mike and Ray are the only two brothers in history to both win the Mr. America contest. Flat barbell bench press (5 sets, 6-8 reps), 5. a. 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. We are providing training information from the 19th century (aka pre steroid era) till today. Mike Mentzer Measurements. Mike Mentzer began bodybuilding when he was 12 years old. The back training was simply one set of cable stiff arm pulldown, superset with supinated close grip cable pulldowns. Mike Macdonald was in the late 70s the bench-press superstar. Renowned as much for his vocabulary and propensity to quote the philosophy of Aye Rand as he was for the dimensions of his Herculean physique, Mentzer established himself first as a bodybuilding champion and then as a scholar of the sport. c. exercises (Leg Curls, Calves and Waist) are given three sets as they are done individually. “Mike Mentzer credits his recent success to a decision he made two years ago. This site uses Akismet to reduce spam. These exercises are done to pre exhaust the muscle prior to doing b. the Compound exercise – giving the other muscles used on the exercise an advantage over the pre-exhausted muscle. b. Here then, is the three-time-a-week program Mike outlined for trainees with six months experience or more: a. Thigh extension with: b. The following article was written by Ray Back around 1978. And Ray are the only two brothers in history to both win the Mr. America contest the heavy Duty as. 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