Standing dumbbell shrug (5 sets, 8-10 reps), 5. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Choose a weight so heavy that you reach absolute failure at 6-8 reps. Then keep going. 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 He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. Being out from 1971 through to 1974. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. 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). Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. WebMike Mentzer (November 15, 1951 June 10, 2001) was an American IFBB professional bodybuilder, businessman and author. (And there is much merit in that approach.) You have to recover before you can grow, Mike continued, So, we figured, why work out again? He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. The Mike Mentzer Story. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. I asked him if perhaps exhaustion, such as that experienced on the whole-body routine, was, 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. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. But they look well over 20 inches! I exclaimed. 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. Emmy Wallin is a writer for Jacked Gorilla. He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. 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). Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. Close-Grip Underhand Pulldown 2 sets x 68 reps. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Eggs:A great source of protein and convenient food to have in the fridge for when you need something quick to eat. The secret, if there is one, is high intensity. It consisted of very few exercises per workout, each performed for one set only. If you dont give your muscles enough time to rest and fully recover, you will not only stop making progress, but you could lose muscle if you over-train for too long. 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.
Dumbbell side lateral raise (5 sets, 8-10 reps), 2. I remember meeting my brother in the gym for one of our usual workouts. 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. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Huge Whey - Whey Protein Powder (30 Servings). 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). The Heavy Duty system was different from other bodybuilding regimens and even quite different from the bodybuilding workouts that you see. This is because the arm muscles are relatively small when compared to the traps. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Machine Shoulder Press 2 sets x 68 reps, Dumbbell or Machine Rear Lateral 2 sets x 6-8 reps. On this arm routine, Mentzers would hit a total of 7 different exercises. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Dips 2 x 6-8, Triceps Mike Mentzer was an incredibly influential bodybuilder in the 1970s. Standing calf raises (5 sets, 10-15 reps). Straight arm pulldown (5 sets, 8-10 reps), 2. , which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. Mike Mentzer was one of the most popular professional bodybuilders of all time, thanks to his impressive physique, innovative and controversial training approach, and easy-going personality. 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. Heavy Duty books and courses continued to sell. Required fields are marked *. In grammar school and Ephrata High School, he received "all A's." Concentration curls 2 x 6-8. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. 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. Mike Mentzer had one of the sharpest minds in the muscle game. Leg presses 1 x 6-8 I knew that high-intensity training was the best, there was no question about that, but 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. Warmup each exercise as necessary, and push these working sets to full-rep failure at 6-8 reps and then beyond failure via forced reps, negatives, and/or rest-pause for 1-3 additional reps. Bent over dumbbell raise (5 sets, 8-10 reps) 4. 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. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube 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. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. Train with at least one partner. Flat barbell bench press (5 sets, 6-8 reps), 5. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. And, as I stared in disbelief at the massive shoulders and arms he was sporting that day, I had empirical proof of the efficiency of his most productive routine., Web site 2021 Drew Baye. Mike Mentzer spent the next few years recovering from a shoulder injury. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets). If youre skeptical [of Heavy Dutys low volume], your subconscious child is telling you that more is better, Mike Mentzer wrote. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. Save my name, email, and website in this browser for the next time I comment. The results were transformative, but life prevented Mentzer from truly showing them off. What does Mike Mentzers workout routine look like? 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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. 2. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forth, let alone grown.
His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard.
WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. 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. Then came the 1980 Mr. Olympia. 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. : Perform only one heavy set for each body part, rather than multiple sets.
The body needs time to recover as a whole, not just the specific bodypart that was trained. Jacked Gorilla is the middle brother of the 'Gorilla Family'. 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. 1. Reports varied as to the actual size of his arms. 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. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? Heavy Duty, indeed. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v We knew that recovery was important in terms of overall, or systemic, recovery. You must be logged in to post a comment Standing barbell curls 1 x 6-8 Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. 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. Mike Mentzer died in 2001 at 49. I train in Golds, when I do train, and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on.
Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Here are Mike Mentzers foods you can eat. Squats 1 x 6-8 Universal machine shrugs 2 x 6-8 Front barbell raise (5 sets, 8-10 reps), 5. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. All the bodybuilders who trained under Jones watchful tutelage were made to train their whole body at each and every workout, the reasoning being that the body is an interconnected unit and should be treated as such when you exercise it. 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 No, perhaps not, he said. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. Viators victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. The results were transformative, but life prevented Mentzer from truly showing them off. 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. Instead of restricting carbs and eating proteins and fat at every meal, he advocated a low-frequency diet called eating fewer meals with more calories per meal. 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. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. ANALYSIS: After legs, this is a push workout, working triceps after chest (two pushing body parts). Carbohydrates can be a controversial topic with weight loss Boxing combined with weight training can help you lose up to 1,000 calories each day fast! Then I might finish off with two sets of lying triceps extensions. Mike, however, broke with Jones program as a result of personal experience. WebTransform Your Physique in 8 Weeks! Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. 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. Juice:Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. That said, Mike was the best on the day, the competition was definitely fixed. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Barbell forearm curl (5 sets, 10 reps). FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v He was one of the few men ever to win the Mr. Universe title with a perfect score and also one of the first bodybuilders to promote high-intensity training as a means for building muscle seriously. Standing Calf Raise 2 sets x 68 reps. Dips 2 x 6-8, Triceps Mentzer cut the number of sets he used and upped his intensity. Mentzer started pumping iron again in 1975 after a four-year hiatus. How the hell were we going to grow unless we at least let that happen? Walking dumbbell lunge (5 sets, 8-10 reps), 6. I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous days workout. 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. Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for Heavy Duty, working out for short periods using heavyweights. Behind the neck overhead press (5 sets, 6-8 reps) 3. 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.. Overhead cable triceps extension (5 sets, 8-10 reps), 4. Was there anything else you did differently with this routine? I asked eagerly. Here is Mike Mentzers shoulder routine: 1. 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. Calf raises 2 x 6-8 Boxing is a demanding sport Want to get in shape for summer? 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. Recovery always precedes growth, and growth was our ultimate goal. Dumbbell flyes or pec deck 1-2 x 6-8 WebMENTZERS 79 SHOULDER WORKOUT. Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. Chicken breast:A good source of protein, chicken breast is low in fat, especially if you remove the skin before cooking it. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzers Heavy Duty. In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. 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. workouts. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. 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. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. Or perhaps you Are you tired of hitting a plateau in your fitness routine? Behind the neck overhead press (5 sets, 6-8 reps) 3. In later years, however, he confided that he had reservations about making such a strong case for genetics. Here is Mike Mentzers shoulder routine: 1. 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. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. No, perhaps not, he said. For the 1980 Olympia, Mike's chest was not at it's biggest and best. Pushdowns 1 x 6-8 It was going to be a revolution. 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. And if, in fact, I had not recoveredand it was obvious to myself and my brother that we had not recovered, as we were both extremely tiredwhy train at all? Electrolyte Drinks: Do They Aid Workouts? 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