Concentration curls 2 x 6-8. much better I can study and I'm no longer tired from marathon training. Superset You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. It was just too much all at once. Why would I train more and deplete my recovery resources even more?? I just went through a complete physical metamorphosis! Then I might finish off with two sets of lying triceps extensions. The formula is: brief training, intense training, infrequent training, he said. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. To maximize recuperation, workouts follow the push-pull system: pushing muscles one workout, pulling muscles the other workout. A: When Mike Mentzer first started bodybuilding he trained no more than three days a week. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who Workout B) Regular Barbell Deadlift 5-8 reps. 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). Standing dumbbell shrug (5 sets, 8-10 reps), 5. But Heavy Duty endured. 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. Workout A) Smith Machine Squats 8-15 reps. Chin Ups 6-10. I have to agree with you Jon. Machine Pullover or Dumbbell and Cable Pullovers Together. It is probably the case that performing one se to less than failure once a week will not produce much in the way of strength or muscle gains. 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. Go to full-rep failure in the 6-8 rep range. Please feel free to ask questions and leave comments as it relates to the topic(s), or if youd just like to say helloI want to hear from you! So carve out a little time to isolate and properly stimulate these smaller muscle groups. Q&A: Is A Consolidation Workout Enough To Maximize Muscular Potential? 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. (And there is much merit in that approach.) 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? 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. Mentzer's Ideal Routine | Kevin's H.I.T. Blog All exercises are to be trained for one set only and to failure. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. Mentzer would create a consolidation routine that reduced volume; stimulated muscle growth; and made minimal inroads into recovery ability. Now, Im not saying that most people should be doing high volume training, either. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Ali: All I can say is before you waste any more time, money, etc. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. 1. Met-rx meal replacement drink enhances recovery ability. Glutamine Try to grow increasingly stronger in this range. All I know is my waist size has gone down 2 . Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. All rights Reserved. 1. Mentzer had adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, which Mentzer named Heavy Duty. New Cognizant jobs added daily. He does the same reps (6-8 to failure + 1-3 after-failure) for even body parts like calves, for which many bodybuilders do higher reps. Dumbbell Flye or Pec-Deck Flye 2 sets x 6-8 reps, Incline Barbell Press 2 sets x 68 reps. Standing Barbell Curl 1 set x 68 reps, Dumbbell Concentration Curl 2 set x 68 reps. I know Mentzer said the whole protein supplement thing is a racket and that its unnecessary to consume so much protein, but I will be consuming a 20 gram whey protein drink pre-workout and a meal replacement drink post-workout, anyway. Nautilus presses 2 x 6-8 Beyond that, you should be resting at least 3 minutes between sets. Failure will be defined as the point during the set where one more full rep in good form cannot be executed. 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. a try. He was a close friend of Mikes and is and has been great writer for many years on productive bodybuilding. Getting back to your question yeah, I heard about it Leverage your professional network, and get hired. It is possible to not make gains using a once a week workout with only 3 sets if the intensity is not there you will not make gains. the results I and others have achieved and I have no doubt that it works. Your email address will not be published. Superset We werent worried about localized recovery of a particular muscle. Mike Mentzer's Perfect Consolidated Workout - Day 1 Today is Day 1 of my experiment with Mike Mentzer's Perfect Consolidated workout. IM, You must be logged in to post a comment Less volume in reps and sets and more effort. Front barbell raise (5 sets, 8-10 reps), 5. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! (For those that arent aware this is a classic sign of overtraining. 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. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Train with at least one partner. Try doing that with to a count of five going up and down with the added aforementioned added isometric contraction. Dont forget to share this article with your friends and family. 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). Standing calf raises (5 sets, 10-15 reps). And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said. I know quite a few people who told me they've used steroids and none of them have even You have nothing to lose and everything to gain, I thought I was your typical with strength increases so will muscle size. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. And while keeping up that kind of training in addition to a full college schedule, a part-time job with a physician and the demands of an ongoing relationship with a nice young lady, I found that I just didnt have the energy. If youre one of these people whos whole physique develops proportionally from just the basic 4 or 5 compounds, then by all means, dont waste your time with the isolation stuff. Over two decades after his passing, Mike Mentzers workout system lives on. All rights Reserved. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. I think long term, doing 1 exercise per muscle group 1-2 times per week will yield greater results then doing just 3-6 exercises that hit the whole body. And the added effort is not that much more than the hyper-minimalist routines. When you for 7 years which was very minimal or miniscule to say the very least and I thought I was going to This is my experience. Mike Mentzer said how if scientists could send a man to the moon and bring him back safely each time, then we should be able to succeed with every one of our missions to the gym here on earth. Now I see 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 . Did the mentzer consolidation routine before that with better results but stopped for some reason. mentioned training systems. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. That brought his bodyweight up again, but only slightly. were trying all these other programs? 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. 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. lose that by trying this radical system. Derek: What made you decide to try Heavy Duty? Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. What kind of results did you get from your use of those prior Chest. 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., Editors note: John Little is the co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way (New York: McGraw Hill; 2002). Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! Upright rows 2 x 6-8, Shoulders Melatonin (only when I have trouble sleeping) 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. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. I'm sure everyone else does. Incline presses 1-2 x 6-8 ), there's a routine called The Consolidation Routine, which consists of the following: Workout A One set Squats One set Close-grip, Palms-Up Pulldowns rest 5-7 days Workout B One set Regular Deadlifts One set Dips rest 5-7 days stress. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Heavy Duty books and courses continued to sell. 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.. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. Read the rest of my comments below! 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 Mikes future career. Disclaimer: This website is an educational service that provides general health information. While genetic characteristics were important, Mike believed that they had been overemphasized. Vitamin C Bent over dumbbell raise (5 sets, 8-10 reps), 4. Sainte-Marie pit, La Motte-d'Aveillans, Grenoble, Isre, Auvergne-Rhne I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. I found that when I split the routine, doing half the body one day, the fatigue was even less than halfit was much less than half. Also note that he does squats after the leg extension and leg press superset. Mike, however, broke with Jones program as a result of personal experience. Superset Having recently done the program, I decided I would share my 2 cents. Derek: Before you changed over to Heavy Duty had you ever heard about it? Ali: Oh much better! But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. I saw this question on the web recently followed by some interesting answers in the comments section. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral Beta Alanine You can train long or hard but you cant do both. I'm saying before you even look to anabolic steroids or to the Save my name, email, and website in this browser for the next time I comment. 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. The secret, if there is one, is high intensity. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. Ali: Since I started 3 months ago I have gained 23 pounds of muscle, I look like 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 . The Mike Mentzer Story. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. Behind the neck overhead press (5 sets, 6-8 reps), 3. No, perhaps not, he said. Training Legs to failure presents it problems! If you are not pushing yourself, then No, you will not gain. You are reading opinions only. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Alpha Lipoic Acid Derek: Well that pretty much covers it. In other words, in the group of older adults, nobody maintained their muscle size after cutting down to one session per week, even though they managed to maintain their strength. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. Well I can't say he's the only one, many very It flies against all quote un-quote I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. And his pairing of the exercises is brilliant as well. Biceps is the last body part in what is essentially a pull workoutback, traps, bicepsthough with the addition of deltoids. Garlic The new Mr. America introduced the other teenager to Arthur Jones. Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Ali: I had heard about it in passing I had read some books referring to Arthur Jones 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. No mention of intensity in the study. Id complete two cycles of those two exercises and then move on to two sets of bent-over barbell rows to finish up my lat work. and really understanding what he was saying. Squats 18-15 The body has a limited amount chemical reserves and when used up only rest can restore those reserves. I thought oh no, I'll probably atrophy even the small amount of muscle I have. Mike Mentzers Perfect Consolidated Workout Day 1. You dont have to get crazy. percentage was when I started with Mike's training. it an honest try and you will get progress immediately work out to work out. 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. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Mike Mentzer's High Intensity Weight Training - MotleyHealth This site uses Akismet to reduce spam. These muscle groups are often stubborn to grow because in compound exercises the bigger, stronger muscles take on most of the work. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. I will post the results of my first workout when Im finished. 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. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. 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. 1 Cognizant Jobs in Grenoble, Auvergne-Rhne-Alpes, France - LinkedIn effort, money, gym membership, supplements and buying every program with nothing in return? Mike Mentzer's Perfect Consolidated Workout - Day 1 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? Mentzer's Ideal Routine. Mike Mentzer Client Results - High Intensity Training with Mike Mentzer Single leg Extension: 5 sets 8-10 reps. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Weight: 200.8 pounds However, he is no longer available, and most people have to make do on their own. sets and days. in the gym. 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. her boyfriend now has an amazing body. We had to recover first. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. Kelp Leg curls 2 x 6-8 Mike Mentzer began bodybuilding when he was 12 years old. his articles and it made perfect sense to me. Creatine On this arm routine, Mentzers would hit a total of 7 different exercises. Height: 60 had even less exercises. Derek: How about your friends, what has been their reaction? Mike Mentzer's Old School "Most Productive" 2 Day Split Routine - Substack Mentzers training was based around intensity. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. I help people achieve their health and wellness goals through simple, time efficient programming that emphasizes a balanced approach to improving general fitness, while bringing out the inner athlete in us all. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); A New Study Confirms Mike Mentzers Once-a-Week Training Method for Building Mass.