Critics cite a lack of volume, incomplete workouts and too much wheel spinning as some of the complaints underlining this approach. . Finally, I had my bible! . 1-2 exercises per muscle group. Mr. Mentzer: "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts". His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Previously on this website, we have discussed the heavy duty training protocols of men like Mike Mentzer and Arthur Jones.The 'high intensity training' of Jones, Mentzer and Dorian Yates is perhaps the least understood style of training to grace the lifting world. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. This is, and isn't what high intensity heavy duty training is all about. That's what entrenched me in Mike's methods, back in '78, and changed my whole outlook on bodybuilding. Concentration Curls: 2 sets x 6-8 reps. That was the exercise routine that Mike Mentzer followed the most. . After reading the full text of this study from Iran, I have more questions than answers. 163 pages, with photographs, this is sure to be a classic addition to any body builder's belief system . Workout 2 - Chest and Back. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty™. Mike said that all bodybuilders were overtraining and this was slowing down their progress, and while most bodybuilders like Arnold were training for 2 or more hours a day 6 days a week and doing 20 or more sets per body part, Mike was only doing 30 minutes . 4 to 10 days of rest between workouts. So far we have successfully prevented another online "does HIT suck" debate, which the world needs like the Gulf needs another hurricane. Mike Mentzer's training routine. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. Leg extension 12-20 reps. Leg press 12-20 reps. Calf raise 12-20 reps. Sit-up 12-20 reps. Mike Mentzer. The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. These good boys never skipped leg day. Legs. Cardio 2-3x per week. $278.00 3 Used from $278.00. 5 exercises, 4 . Was Mike Mentzer right all along? At 28 and the reigning Mr. O runner-up, he seemed on the . You will learn a lot more on this method reading Mike Mentzer's book Heavy Duty (1993) or High-Intensity Training the Mike Mentzer Way, with John Little (New York: McGraw Hill; 2002). Workout 1: Legs Leg extensions 1 set of 6-8 reps Leg presses 1 set of 6-8 reps. Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Like 20 sets per body part stuff like that, I figured it was just like . Was Mike Mentzer right all along? Mike Mentzer once stated that working at 100% of your momentary ability (highest intensity) would allow one to "break over" the point where muscle growth occ. Mike and Ray Mentzer Heavy Duty Training Mentzer's Lost Heavy Duty Secrets. Gainers Paradise S1 E36: If you're lagging in pec development, a Heavy Duty chest workout is the perfect style of training to create some explosive chest gro. And deadlifts. Real Email Address: ccrowsmail@yahoo.com. Workout 2. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. Heavy Duty. Incline barbell bench press (5 sets, 6-8 reps . Workout 1 - Legs. 22 comments. He stood only 5'8′ yet packed 215 pounds of rock-solid muscle on his frame. These are my results from 4 weeks: Dates 5th July 1998 - 26th July 1998. I was looking for a programme that is out of the ordinary so i'm currently using the heavy duty from Mike Mentzer. After reading the full text of this study from Iran, I have more questions than answers. Warm-ups which is vitally important when lifting a heavy weight to avoid injury. In his first bodybuilding contest, he met the winner, Casey Viator. Workout B. 'Heavy Duty' Mike Mentzer grew up in Pennsylvania. Here are the workouts, each to be performed every other week: Workout 1. MIKE MENTZER HEAVY DUTY & HIT WRAP UP. A heavy duty is ahead of us! Use the heaviest weight possible that allows you to reach muscle failure within 6-9 repetitions each set. In the first part of the article, we gave an intro to Mike Mentzer's Heavy Duty training system, and debunked training to failure, alongside the lack of necessity and possible shortcomings of shock techniques. Here's a quick overview of Dorian's workout routine: 4 workouts per week. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Squats - 1×8-15. Heavy Duty Height: 5′ 8″ (173 cm) Competition Weight: 225 lbs (102 kg) Arms: 18,5′ (47 cm) Mike Mentzer (Mr. . 5 exercises, 4 . Jump to page: Results 1 to 30 of 111 His Heavy Duty Split Routine is divided as follows: Day 1: Chest & Back: Pec Deck or Dumbbell Fly super set with flat or incline DB press. The Heavy Duty workouts themselves are straight forward and simple: Pick 1-3 exercises per muscle group for each workout. One of these "routines" is that of HIT, or High Intensity Training theory, popularized by American IFBB professional bodybuilder Mike Mentzer. Deadlifts - 1×5-8. Rest between sets: 3-4 minutes. I had done Mike's Ideal Routine back in the past as perscribed in his book "Heavy Duty The Mike Mentzer's Way" with very good results. Mentzer Consolidation Routine. Let's tackle two more HD crowd concepts: training with just one set and how much value someone's word has in the world of bodybuilding. A big component of the Arthur Jones HIT workout system, Mentzer believed high intensity combined with heavy weight and working until muscle […] 3. Incline presses 1-2 x 6-8. Mike Mentzer's Workout Routine. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. His training courses and books become famous after he won IFBB Mr. Universe in 1978 because in that competition Mike became the first bodybuilder who received a perfect score of 300 from the judges. Today, November 15th 2010, would have been Mike Mentzer's 59th birthday. Permabulk. Rest between singles in a cluster: 15-20 seconds. Push sets past failure with forced reps and negatives. He would do his one all out maximum . His triceps, in particular, when viewed from behind, reminded one of two . 1-3 warm-up sets per exercise. Incline dumbbell fly (5 sets, 8 reps) 2. . 09-23-05 10:48 AM - Post# 146942. Chest & Back. Last. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . Weight: 96.5kg (212.3#) - 99kg (217.8#) Born: November 15, 1951 Died: June 10, 2001 Birthplace: Ephrata, Pennsylvania, USA Residence: Venice, California, USA Nickname: Mr. Paperback. Reply. Workout 2 - Chest and Back. Mike Mentzer said of his workout routine, "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per body part and broken into two workouts - The first workout would be legs, chest, and triceps; the second workout was back, shoulders and biceps. Mon and Thurs (Legs, Chest, Triceps) Legs: Comments: . Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. In 1980, with the publication of Mike Mentzer's first two booklets, Heavy Duty and Heavy Duty Journal, HIT was given a new name, and through articles, seminars, and a thriving mail order business, Mentzer secured himself as bodybuilding's foremost philosopher. While Mike Mentzer served in the US Air Force, he worked 12-hour shifts, and then followed that up with 'marathon workouts' as was the accepted standard in those days. Mentzer's heavy-duty training system. Back. Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. I placed an order for his book and video. For instance, as part of workout one, he did supersets of the following chest exercises: Dumbbell flyes or pec deck 1-2 x 6-8. With squats. Always maintain proper form. And deadlifts. Mike Mentzer 3 day workout routine; Page 1 of 4 1 2 3. Tackling some of the most controversial and disputed ideas and practices in bodybuilding, all embodied in an equally polemical workout system: Mike Mentzer's Heavy Duty. Mentzer started competing and winning physique contests when he was 18. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . By age 15 he weighed 165 pounds and could bench press 370 pounds. Workout 1 - Legs. Rep Range - Typically 6-12 reps per set, but if you can do more reps then do more. About Mike Mentzer. Dips - 1×6-10. Once Dorian retired from bodybuilding, HIT training took a back seat. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. When you're very strong (or have a high ratio of fast-twitch fibers) the 15-20 seconds of rest can be insufficient for taking advantage of the potentiation effect. One work set to complete muscular failure per exercise. November 2020 at 4:42 Mike Mentzer′s Lost Heavy Duty Secrets By Paul Becker While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Mike Mentzer's heavy duty approach focuses on low-rep sets pushed to failure for more muscle stimulation. Bodyweight dips (5 sets, 10 reps) 4. By age 15 he weighed 165 pounds and could bench press 370 pounds. His recipe was low-rep sets pushed to failure and beyond in brief and infrequent workouts. In his book High-Intensity Training the Mike Mentzer Way, he shares about his high-intensity training routine. Q. I have been reading Mike Mentzer's Heavy Duty 2 and he lists a very low volume routine of only 2 to 3 sets that you should do only once a week. With squats. A short while later, one Friday morning, my father stepped through the back-door, having gone out of his way, after working a 12-hour shift, to purchase Mike's "Heavy Duty" booklet (1978). Mike had a different physique than the others and the photos of him in training were INTENSE. Mike Mentzer Training Routine Mike Mentzer Heavy Duty Workout Program. Mike "The Heavy Duty" Mentzer started training at the age of 12, and by the age of 15, he could . He stood only 5'8′ yet packed 215 pounds of rock-solid muscle on his frame. By "tweaking", I meant to make a subtle adjustment to your current routine. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of his articles and it made perfect sense to me. As the CEO of Mentzer-Sharkey Enterprises, Inc., she continues at the helm of the Mentzer . As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry. Divide your body parts into two workouts and allow 48 . Close Grip Palm Up Lat Pulldown. Re: Mike Mentzer, Heavy Duty, HIT, and Philosophy. Compound exercises combined with machines. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Mentzer's competitive career was as intense and abbreviated as his routines. 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. Mike and Ray Mentzer Heavy Duty Training Mentzer's Lost Heavy Duty Secrets. 2 Sets of 6-8 Reps. —Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Acces PDF High Intensity Training The Mike Mentzer Way tsunami.as.gov physicalculturestudy.com › 2015/07/21 › the-ideal-workout-byThe Ideal Workout by Arthur Jones - Physical Culture Studyironandgrit.com › 2016/07/03 › mike-mentzers-heavy-dutyMike Mentzer's 'Heavy Duty' Training Routine - Iron and I'd like to share my results on the Consolidation Routine back in '98 after David Staplin's prompt (Mike Mentzer linked us up to entice me to switch). Does the Mike Mentzer consolidation routine actually work? Mike Mentzer Training Routine Mike Mentzer Heavy Duty Workout Program. Less volume in reps and sets and more effort. It uses the "rest-pause" method of lifting that was popularized by Mike Mentzer, a former Mr. Universe. 1-2 Sets of 6-8 Reps. —Close Grip or Neutral Grip Pulldown. Love the original version of Heavy Duty. For example, for increasing mass, you should consider the 6 to 8 rep range with a steadily increasing work load Rest-pause is another excellent method of transcending failure. Still, this style of training is very effective for adding muscle. Number of cluster sets: 3-5. Once every third workout or so, for any muscle group, choose weights that are about 25-40% heavier than you would use in your regular routine . 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. Load: 87-90% or your 3RM. - 8 day rest - Day 3. During his career, Mentzer would go on to win Mr. Universe in Acapulco, Mexico with a first and only perfect score of 300, as well as the heavyweight class of Mr. Olympia with a perfect 300 score in . The Mike Mentzer training routine below is for training 4 days a week with the deliberate intension of lifting a heavier weight with each new week. 4. 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. I remember thinking to myself, Holy s--t, this guy looks like he's been carved from stone! A straight-A student, he enrolled at the University of Maryland in pre-med, but . Thank You, Mike Mentzer. I was 12 years old, maybe 13 when I first came across the training of Mike Mentzer aka Mr. The short training durations that Mentzer made famous are far more accessible to the average person than the long-winded workouts so many pros take part in. Blog. A heavy duty workout should be relatively short, but the . Interesting to see the split: Day 1. 12. Even now, ten years after he and his brother Ray (1953 - 2001) died, he still gets quoted, misquoted and has many fans and foes debating the efficacy of his "Heavy Duty" training system. Kevin's H.I.T. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Delts, Biceps & Triceps. Dips 2 x 6-8. Occasionally you might forego the positive raising of the weights and perform entire routines of pure negative movements. Day 3: Legs - Abs. This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. Leg extension 12-20 reps. Leg press 12-20 reps. Calf raise 12-20 reps. Sit-up 12-20 reps. —Machine Pullover or Dumbbell and Cable Pullovers Together. Narrow Grip Underhand Pulldowns - 1×6-10. He won the Mr. America at 24, but after a controversial fifth at . Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. In this regard, even the lower-volume Mentzer routines have a lot longer time under tension with more intensity than the training of the average . Principles Flat dumbbell fly (5 sets, 8 reps) 5. Underdog When we think might Mike Mentzer we think forearms. Train 2-4 muscle groups per workout. Body builder Mike Mentzer brings another fine work to the field - addressing issues of philosophical-scientific views on anaerobic, high-intensity body building and relationship of mind to body. Try to grow increasingly stronger in this range. Perform 2 of the exercises in superset fashion. 5. John. . Mike Mentzer used High Intensity Training also called HIT, he called his own version of HIT - Heavy Duty Training. I decided to give it a go, But as his shape and health deteriorated throughout the 90's, Mike lost a big part of his followers. Joanne Sharkey was Mike's closest friend and business manager. Mike Mentzer's once a week training philosophy was so unconventional . It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Occasionally you might forego the positive raising of the weights and perform entire routines of pure negative movements. I've done the traditional Heavy Duty style and ran JP split for a while and got great . Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70′s, but following the infamous 1980 Mr.Olympia, Mike retired from competition. Less time spent in the gym, and more time spent recovering and building muscle. Implementation of techniques such as complete muscular failure, pre-exhaustion, forced negatives, assisted reps, isometric holds…etc. Here is Mike Mentzer's chest routine: 1. ZAP and Temple Street Gym are dedicated to "Heavy Duty (HD)" and "High Intensity Training (HIT)" methods as advocated by Mike Mentzer, Arthur Jones, and Dorian Yates who is a 6 time Mr. Olympia. The Ideal Routine is in essence a four way split - 1. Once every third workout or so, for any muscle group, choose weights that are about 25-40% heavier than you would use in your regular routine . Popular Programs - Heavy Duty, Part I. February 2, 2012 11:11 pm. A: In his book Heavy Duty 2: Mind and Body, Mike laid out what he felt was the ideal bodybuilding workout routine for most trainees: The Mike Mentzer Ideal Workout Routine. It was his Heavy Duty column in Iron Man magazine that got me to start training properly and finally getting worthwhile results after having wasted years following the "blind, non-theoretical . This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. Flat barbell bench press (5 sets, 6-8 reps) 3. I owe a huge debt of gratitude to Mike Mentzer. In fact, every workout was leg day: 3x per week. Workout B Deadlift Press Over Head These good boys never skipped leg day. It was going to be a revolution. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty™. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Much has been written about Mike Mentzer (1951 - 2001) over the years. High intensity training is a great way to build strength and hypertrophy. MIKE MENTZER'S FALL. I revamped my workouts to what I now understood about scientific principles. 6-12 reps per set. ZAP and Temple Street Gym are dedicated to "Heavy Duty (HD)" and "High Intensity Training (HIT)" methods as advocated by Mike Mentzer, Arthur Jones, and Dorian Yates who is a 6 time Mr. Olympia. Mike Mentzer's Heavy Duty Training Courses November 15, 1951 - June 10, 2001 . Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. Bodybuilder (deceased) Born: 1951. Above, Mike and Ray Mentzer. What is the Mike Mentzer Workout Routine? There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static). After about an year though, similarly as John Heart, I got cought up again with the typical Bro stuff and lost some precious time doing useless BS. This became known as Heavy Duty training and, like Mike Mentzer himself, it was controversial and highly debated, though six-time Mr. Olympia Dorian Yates used a variation of this type of training. edited 7 mo. 1 working set per exercise. You see Mentzer created quite a lot of commotion with his Heavy Duty training articles. By Paul Becker. Do 2-3 working sets per exercise. This workout was submitted, from ZAP of the Temple Street Gym . A: In his book Heavy Duty 2: Mind and Body, Mike laid out what he felt was the ideal bodybuilding workout routine for most trainees: The Mike Mentzer Ideal Workout Routine. Derek: . I will do three progressive warm-up sets before each working set, which must be taken to failure. Primary Training Purpose: Health. by Zach Even - Esh Leave a Comment. you just model what the majority of the top bodybuilders said to do--ultra marathon routines. IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). Go to full-rep failure in the six- to nine-rep range. By Paul Becker. Reverse Pec Deck: 2 sets x 6-8 reps. Barbell Curls: 1 set x 6-8 reps. Mike Mentzer's Heavy Duty Training also set the stage for non-competitive bodybuilders enhance their physiques to the highest level possible. This program with three Workouts follows Mike Mentzer's template for high-intensity bodybuilding from 1993. . In Omni-Contraction training Mike would make each a maximum effort. In fact, every workout was leg day: 3x per week. ago. I've used Mike Mentzer's routines with some success in the past (see my previous blog posts about my experience with Mentzer's Perfect Consolidated Routine) and have decided to perform the Ideal Routine again. 1-2 Sets of 6-8 Reps. —Yates Barbell Row or One Arm Cable Row. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right knee. However, he also opted for some other workout splits such as the one in which he trained individual muscle groups on separate days. 2. Workout and Diet. This workout was submitted, from ZAP of the Temple Street Gym . - 6 day rest - Day 2. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy Duty. Heavy Duty) was born in Ephrata, Pennsylvania, and was something of a bodybuilding renaissance man. Mike Mentzer's Heavy Duty Training Courses November 15, 1951 - June 10, 2001 . 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. Apart from being a top-level competitive bodybuilder, Mentzer was a straight-A student in school. He began lifting weights at age 12 and by 15 could benchpress 370 lbs. Having trained on Mike Mentzer's Heavy Duty 1 Routine (find that book on Mike's site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** My Cellar-Dweller Experience My main goal is to gain mass / muscle ! At the age of 18 he started competing in physique competitions, and two years later in . Mr. "Heavy Duty" himself had the crucifix pose of a God and the size and vascularity of his forearms made it quite heavenly. 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