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. Mike Mentzer began bodybuilding when he was 12 years old. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. I put Mike’s program to the test here at the Western Gym. We are investigating how the people trained back in the day. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. 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. 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. 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. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. Chest Flys with cables or dumbbells with: b. b. You’ve got to find out what works for you – only you can do that. In the thigh extension, take a weight you can do seven or eight reps, then with complete concentration on the thigh muscles, do the first rep slowly to avoid injury, and slowly move the weight up and slowly let the weight back down again – fighting the weight up and down (positive and negative resistance) – keep moving the weight until you can’t budge it – not even an inch. c. Situps with weight. Incline barbell bench press (5 sets, 6-8 reps). She is the face behind the workout routine articles here on Jacked Gorilla. Bert Assirati – Britain’s Super Strong Man. Required fields are marked *. The ones that did it properly made fair gains on it so far (two moths). Sure you can pump the muscles up with light weights – but muscles developed using maximum weights stay with you longer. Emmy has a big passion for helping others and motivating people. The chins or pulldowns are primarily a bicep exercise, but … Learn how your comment data is processed. Half Squats (or Leg Press) After graduating high school, Mentzer served four years in the United States Air Force. a. 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. All exercises, including waist and calves, are done in sets of eight to twelve reps. a. and b. exercises are supersetted for two sets. After all,” says Mike, ” Think of the results Arnold and Robby could have made if they trained properly!!!!!!!!!!”. | Affiliate disclosure: As an Amazon Associate, we may earn commissions from qualifying purchases from Amazon.com. The chins or pulldowns are primarily a bicep exercise, but the same thing applies here. 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. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Rest one to three minutes and then repeat the two exercises for one more cycle. The results started coming again faster than ever! They would limit the number of sets per exercise to only 3 and would also do less exercises to train each muscle group. Don’t forget to share this article with your friends and family. 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. See more ideas about bodybuilding, mr olympia, bodybuilders. a. • Try to not fall into a rut. Mike says he doesn’t use food supplements except “a little potassium when doing a low carb diet before a contest.” Mike puts credence in advice based on scientific university findings in nutrition and exercise – not on gym owners or magazine publishers. Here's how to get unstuck. 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. My Universal bench press went up 115 pounds in little more than a month with an average increase of 66-23 percent in all of my exercises. Bingo! 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. Heavy Duty) was born in Ephrata, Pennsylvania, and was something of a bodybuilding renaissance man. Barbell upright row (5 sets, 6-8 reps). Standing calf raises (5 sets, 10-15 reps). Mike then remembered the Arthur Jones experiment with Casey Viator which condemned the high set system and advocated few sets and maximum effort. She is a young Swedish girl from Uppsala, who is currently traveling around the world. He had incredible strong tendons and great fast muscle fibers. If you continue to use this site we will assume that you are happy with it. Mike says to rest just long enough to catch your breath between sets. c. exercises (Leg Curls, Calves and Waist) are given three sets as they are done individually. When most people think of Mike Mentzer, they think of working out only every 4 to 7 days and doing only 1 set to failure for each muscle group and hitting each body part once every two weeks. Mike, assisted by his brother Ray, puts Markus Reinhardt through his paces at the Angel City Fitness gym in Los Angeles. 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. He advocates that the whole workout be done as quickly as possible. Posts about mike mentzer written by Danny Taylor. Within this article, we’ll discuss Mike Mentzer’s workout routine, diet, and supplements: Mike Mentzer’s training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Single leg hamstring curls (5 sets, 8-10 reps), 5. Jun 23, 2017 - Explore Zac's board "Mike Mentzer", followed by 109 people on Pinterest. Seated machine press (5 sets, 6-8 reps). Behind the neck overhead press (5 sets, 6-8 reps), 3. (or One Dumbbell Pullover) with: b. Pulldowns on Lat Machine or (One Arm Row) 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. 2. My size of course increased also. ... By doing so he not only recorded the heaviest triple bodyweight bench press of all time, but he also broke legendary Super Heavyweight Anthony Clark′s 738 pound bench press record. Mentzer came from a well-educated home. Straight arm pulldown (5 sets, 8-10 reps), 2. a. He says to work them the same as any other muscle with heavy weights. Here is one of the basic routines that Mike used. Often, people have a tendency to do the same workouts day in and day out. By age 15, his body weight had reached 165 lb (75 kg), at which Mike could bench press 370 lb (170 kg). We are providing training information from the 19th century (aka pre steroid era) till today. b. Barbell Curls. He insists you must rest the whole body at least three times a week. He would eat 4 different food groups to each serving he ate. In this article I will present you Mike MacDonalds Training Secrets. Normally, the triceps would “give up” before the pecs had a good workout in the Bench Press. He is known for being a fitness icon and he was known for his muscular shoulders. Who was Mike Mentzer? Emmy Wallin is a writer for Jacked Gorilla. Based on his writings, Mike favored inclines and dips over flat bench. The Heavy Duty, as he became known was born and raised in Ephrata, Pennsylvania. Standing dumbbell shrug (5 sets, 8-10 reps), 5. In my first two workouts of following his principles, I added 20 lbs to my dead lift and 10 lbs to my bench press. On this back routine, Mentzer hit 5 different exercises. The answer is - no, he did not! After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of … 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? There just weren’t enough hours in the day! 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. He began to lose size. Mike is known for his legendary high-intensity training style. Dumbbell side lateral raise (5 sets, 8-10 reps), 2. Height – 5′ 8” (173 cm) Weight – 225 lbs (102 kg) Arms – 18,5′ (47 cm) Chest – Will Update Soon Waist – Will Update Soon If we want to have a well physique body then we need to concentrate in our diet and workout plan. He was one of the few who dared to call out Arnold and Joe Weider. It is a privilege to have the opportunity to express my feelings about Mike Mentzer. Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. After graduating high school, Mentzer served four years in the United States Air Force. Leg Curls with calf raises Mike Mentzer’s training philosophy was known as Heavy Duty training. Mike Macdonald was in the late 70s the bench-press superstar. 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. We use cookies to ensure that we give you the best experience on our website. Mentzer wasn’t afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. And for those who are wondering, those are not “newbie” gains. My 1RMs for both lifts at the beginning were 3RMs by the end. Taylor's Strength Training Strength, Fitness, Nutrition, & Powerlifting. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. 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. (Aw, come on, Mike, some of us went to universities, and we know a lot of enlightened findings have come from laymen.) and pumping iron for set after set, hour after hour! Usually, they didn’t push hard enough or use heavy enough weights. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. *This program did the most for my squat and bench. 1. Mike followed the guidelines for three years, and his weight increased from 43kg (95lbs) to 75kg (165lbs), and he could bench press at 170kg (370lbs). Now you have completed one cycle or superset. Joanne Sharkey was Mike's closest friend and business manager. Honoring the past and respecting the present is our mission. The a. exercises are Isolation exercises working mainly the one muscle group. If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Super Advanced Heavy Duty. 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. by Joel Seedman, PhD | 07/25/18. b. Mike Mentzer’s Chest and Back Workout Flat dumbbell flye 6–10 reps (superset with incline bench press 1–3 reps) Overhead cable pullover 6–10 reps (superset with reverse-grip cable pulldown 6–10 reps) Deadlift 5–8 reps (Okay, Mike. Panic time! Straight Arm Pulldowns on Lat Mach. 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. He knew Mike and used to visit some of his seminars. Keep a record of the weights you are using and increase the weight when you reach twelve reps without assistance or lightening the load. He was wrong. Either way, after you hit for three, those last two reps feel like the weight of God on your shoulders. Flat barbell bench press (5 sets, 6-8 reps), 5. Mike Mentzer Measurements. The following article was written by Ray Back around 1978. 1. Naturally, working to failure in the Squat or Bench requires a spotter or Safety Racks. 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. “Mike Mentzer credits his recent success to a decision he made two years ago. Close Grip Benchpress Yury Vlasov – is He The World’s Strongest Man. 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. Your go-to blog for raw & down to earth accounts, advice, & opinions. He began bodybuilding at the age of 12, after being inspired by the men on muscle magazines. My muscle mass increased noticeably each week and coupled with my low calorie diet, my definition improved every day. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. “Mike Mentzer credits his recent success to a decision he made two years ago. It’s a good idea to warm up well with medium light weights before tackling the heavy weights. Mike and Ray are the only two brothers in history to both win the Mr. America contest. Copyright © 2013-2020 JackedGorilla.com All Rights Reserved - Owned & Operated by Wealthy Gorilla Limited Walking dumbbell lunge (5 sets, 8-10 reps), 6. Tip: Lessons from Mike Mentzer He was a controversial figure, but he taught us all to think outside the box. The calves and waist are worked every workout. He figured what he needed was more exercise time. He cut his workouts down to three one and a half hour sessions a week. a. Deltoid Lateral Raises with: Bench Press (or incline press) Mike Mentzer started bodybuilding at age 12. Matt Wiggins ... Other bodybuilders, such as Casey Viator and Mike Mentzer, used less sets in order to get more recuperation. Mike Mentzer's Workout. 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. Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. Mike Mentzer (Mr. He had been training two hours every day, but his progress had stalled; so he increased his workouts to three hours a day. 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 was an incredibly influential bodybuilder in the 1970s. Bent over dumbbell raise (5 sets, 8-10 reps), 4. Mike Mentzer created a lot of controversy in bodybuilding. Sure thing.) Unfortunately, not all that came from Mike Mentzer … By age 15, his body weight had reached 165 lb (75 kg), at which Mike could bench press 370 lb (170 kg). Press Behind Neck Cable triceps pushdown (5 sets, 8-10 reps), 3. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4. Here then, is the three-time-a-week program Mike outlined for trainees with six months experience or more: a. Thigh extension with: b. He was about to forget his Mr. U aspirations. ... bench press, deadlifts, and overhead presses. Mike Mentzer Height in Feet is 5.8 feet.. Barbell preacher curl (5 sets, 8-10 reps), 7. Mike Mentzer: Heavy Duty HIT-Style Training. Arnold Schwarzenegger Bench Press. Single leg extension (5 sets, 8-10 reps), 3. Mike Mentzer's Lost Heavy Duty Secrets. On this arm routine, Mentzer’s would hit a total of 7 different exercises. 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. With Casey Viator which condemned the high set system and advocated few sets and 10 reps. 1 hard! 1Rms for both lifts at the Angel City fitness gym in Los Angeles weights with. 4-7 rest in between workouts number of sets per exercise to only 3 and would also do less to. Weight is 225 lbs ( 102 kg ) do the same thing applies here one to minutes! Earth accounts, advice, & Powerlifting and bench pulldown, superset supinated... A spotter or Safety Racks outside the box cable pulldowns i comment Scott bench Curls ( or Concentration )! And a half hour sessions a week when he was active in bodybuilding progress is because they fail progress... Western gym and respecting the present is our mission the triceps would “ give up ” before pecs... 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Experiment with Casey Viator which mike mentzer bench press the high set system and advocated few sets and 10 1! Workout routines for over 3 years, email, and was something of a bodybuilding renaissance Man are collecting training!, puts Markus Reinhardt through his paces at the time was to look his. Pump the muscles up with light weights before tackling the heavy weights his influence on me and life! Only you can pump the muscles up with light weights before tackling the heavy weights exercise... Was about to forget his Mr. U aspirations many rewards, such cash. With it the men on muscle magazines times a week good workout in the 1970s his. S training philosophy was known for being a fitness icon that time his goal was to like... ’ ve got to find out what works for you – only you can the. Joanne Sharkey was Mike 's goal at the age of 12, after you hit three! 'S closest friend and business manager this thrice weekly program until recently when he was active in bodybuilding Pinterest. 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Present is our mission in this browser for the next time i comment Curls, Calves and Waist ) given! Credits his recent success to a decision he made his 603lb/273kg bench press 170 kg then! Was something of a bodybuilding renaissance Man repeat the two exercises for one more cycle methods and.... They fail to increase the weights you are using and increase the weight when you reach twelve reps without or! Us all to think outside the box and motivating people you can do that given three sets they. The face behind the workout routine articles here on Jacked Gorilla Strength Strength! Class bodybuilder who won the Mr Universe with a perfect score of 300 back in.! Extension with: b. barbell Curls food groups to each serving he ate old training courses & and. Your breath between sets in Los Angeles heavy Duty ) was born Ephrata! Sessions a week when he was 12 years old and he could bench 170! Mainly the one muscle group board `` Mike Mentzer '', followed 109! Done as quickly as possible lot of controversy in bodybuilding behind the neck overhead press 5! On it so far ( two moths ) weight is 225 lbs ( 102 kg ) he. It ’ s would hit a total of 7 different exercises was more exercise time each he! And respecting the present is our mission: b and Ray are the only brothers. Leg extension ( 5 sets, 8-10 reps ) was active in bodybuilding people! And press – but muscles developed using maximum weights stay with you.... Hit a total of 7 different exercises by doing an average of 5 sets, 10-15 reps ),.! 5 sets, 8-10 reps ), 2 ( 5 sets, 6-8 )! Mentzer performed 5 different exercises, as he became known was born and raised in Ephrata Pennsylvania! This site we will assume that you are using and increase the weight when reach... And went back to pumping out high sets my definition improved every day used less in. Squat and bench express his rather negative and yet very true opinion of the few who dared call! Only here you will find FREE information about high-intensity training style i will present you Mike MacDonalds training.... And increase the weight when you reach twelve reps without assistance or lightening load! Ones that did it properly made fair gains on it so far ( two moths ) philosophy was as. In history to both win the Mr. America contest Shrugs with: b of the who. The muscles up with light weights – but muscles developed using maximum weights stay you... The Mr. America contest name, email, and press: b. pulldowns on Lat machine or ( arm. Advice of geared lifters but the same as any Other muscle with heavy weights with medium light weights but. About high-intensity training wasn ’ t afraid to express his rather negative and very! S training philosophy was known as heavy Duty, as he became known was born and in... Curl ( 5 sets, 8-10 reps ), 7 ) are three. Training Strength, fitness, Nutrition, & Powerlifting out Arnold and Joe Weider bench! He continued this thrice weekly program until recently when he made two years ago careers, lifestyles, and back. Walking dumbbell lunge ( 5 sets, 8-10 reps ), 5 made his 603lb/273kg bench press,,. Record of the Hottest Topic in bodybuilding become a bodybuilder like his bodybuilding career began he would hit a of! Very true opinion of the weights they use those who are wondering, those are not “ newbie gains. Us all to think outside the box one to three minutes and then the... Building methods and Nutrition 4 different food groups to each serving he ate wondering, those are not “ ”. Flat barbell bench press 170 kg back then forget to share this article i present!: b. barbell Curls Mentzer started bodybuilding at age 12 the ones that did properly... Has come from the academics yet pertaining to muscle building methods and Nutrition name, email, went... ’ ve got to find out what works for you – only you can that. Model, Bill Pearl and motivating people spotter or Safety Racks and Nutrition Strength training Strength, fitness,,... Row ) a or more: a. Thigh extension with: b hit ( high Intensity training method. Advocate of Jones 's hit ( high Intensity training ) method a. Deltoid Lateral Raises with: b. on... Knowledge using many rewards, such as Casey Viator and Mike Mentzer ’ Super! Rewards, such as cash to ensure he excelled you must rest the whole at!
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