And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductive, perhaps even harmful, to our progress to have trained before we allowed recovery and growth to take place.. He did this at the University of Maryland however in 1977 Mike dropped out, realizing the subject wasnt for him. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on Tuesday, I would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. || The Shoulder Workout ||Mike Mentzer Shoulder Workout Heavy Duty SeriesMISSION: Refine the concepts of Mike Mentzer to grow massive and strong shoulders.TECHNIQUE: First of all you must follow the 4 Rules of the Game in relation to these workouts.The 4 rules include:1. Mike Mentzer (Photos via Instagram) While he stopped competing at a relatively young age, IFBB Hall of Famer Mike Mentzer has long been looked at as a pioneer and intelligent figure in the world of bodybuilding. Many bodybuilders sell themselves short. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. 1971 AAU Teen Mr America 2nd His physique was a blockbuster and he later won the contest. If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. He was very concerned. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. An early look at key positional battles for Michigan football in 2023. What about your second workout of the week? I inquired. The main principle of the technique is complete muscle failure with 1 or 2 approaches, but you need to perform 1-2 warm-up approaches. Id never dreamed theyd end up like they were, but Mike and Ray are genetic freaks. 5 sets & 8-10 reps Dumbbell side lateral raise; 5 sets & 6-8 reps Behind the neck . Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using amphetamines. 1978 IFBB USA vs the World 1st (HW) Seated cable row with rope (4 sets, 8-12 reps) 3. Heart was trained by Mentzer and took over his training business for a while after his death. To get back in the action, Mike entered1975 IFBB Mr. America to see where he stood. Back, Shoulders and Biceps. I train in Golds, when I do train, and I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. He won the 1977 North America championships in Vancouver, British Columbia, Canada, and competed a week later at the 1977 Mr. Universe in Nmes, France, placing second to Kal Szkalak. He didnt buy the b.s. After a day of shooting, Ray turned into bed. 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Shoulders. What to take. Leg extensions 1 x 6-8 Jacked Gorilla is the middle brother of the 'Gorilla Family'. Growing muscle takes time. >ass. He claimedhe needed it for productivity, and didnt use it for recreation. I wish he continued to compete. Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 pounds, he spread out his routine even further, training only once every two to four days. Single leg extension (5 sets, 8-10 reps), 3. Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator,John Matrix, Mr. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. This site uses Akismet to reduce spam. . Excellent mindset for bodybuilders to learn from and improve. Discover the cheat that athletes use to cut fat quickly and get defined muscles. 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. Mentzer started pumping iron again in 1975 after a four-year hiatus. Some time later, Mentzer attracted more attention when he introduced Dorian Yates to high-intensity training, and put him through his first series of workouts in the early '90s. Front barbell raise (5 sets, 8-10 reps) 5. On this back routine, Mentzer hit 5 different exercises. While he never said he thought that he should have won, he maintained that Arnold should not have, though he eventually got on good terms with Schwarzenegger. He was a judges favorite, andmany competitors believed with his new fame he could win purely on popularity. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. [4][1], In late 1979, Mentzer won the heavyweight class of the Mr. Olympia, again with a perfect 300 score, but he lost in the overall to Frank Zane who was awarded the title for a third time that year. Mike would often keep his training week down to 3 working days with 4 for rest. She is a telepath who has killed a journalist. This meant the transplant was off the table, and Ray would have to wait longer. Later that day, Arnold Schwarzenegger, who was believed to be retired, announced his intentions to compete at the event. The weightsmoved in a perfectly controlled and slow manner. Complex, B-12, B-2. Has a great fear of ocean swimming because he doesn't "want to become filet mignon for some shark!". Years later, Mike said that his father "unwittingly was inculcating in me an appreciation of capitalism. In early 1975, however, he resumed training and returned to competition in 1975 at the Mr. America contest, placing third behind Robby Robinson and Roger Callard. In his first bodybuilding contest, he met the winner, Casey Viator. And if, in fact, I had not recovered, and it was obvious to myself and my brother that we had not recovered, as we were both extremely tired, why train at all? Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. Toe presses 1 x 6-8, Chest Apparently Mentzer could not even get his dick up to spawn any kids (if. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. Heres the full workout breakdown:Warmup (not shown in the video): 3 sets of behind the neck smith machine presses (15 reps, 7 reps, 3 reps)1 Set Pre-exhaust Standing Dumbbell Lateral Raises superset with Behind the Neck Smith Machine Shoulder Press2 Minute rest1 Set Bent Over Rear Dumbbell Raises for the rear deltsDONE!INTENTION: Overtraining is an epidemic for those that cannot continue to produce results. Save my name, email, and website in this browser for the next time I comment. He was very, very concerned, as a friend's concern. Then I might finish off with two sets of lying triceps extensions. Mike Mentzer won Mr. Olympia in 1979, but following a defeat the next year, this bodybuilder from Pennsylvania quit the game! When it comes to dieting, Kevin Hart follows an 80/20 rule: . Born in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. He would eat 4 different food groups to each serving he ate. Superset All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensity, since that was required to induce maximum growth stimulation. I wish he was still living too. Outlined in High-Intensity Training the Mike Mentzer Way, fewer than five working sets were performed each session, and rest was emphasized, calling for 47 days of recovery before the next workout. - John Doe Bodybuilding, 1977 IFBB North American Championships 1st (Overall), 1977 IFBB North American Championships 1st (MW), 1978 IFBB World Amateur Championships 1st (HW), 1979 IFBB Pittsburgh Pro Invitational 2nd, Cereal and Grain Foods Four or more servings per day, Fruits and Vegetables Four or more servings per day, The high-protein group (Fish, meat, eggs) Two or more servings each day (Basic serving of meat = 3.5 ounces). And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. However, year also marked his worstdefeat; 10th place at the AAU Mr. America. It can easily be read cover to cover As you know, Mike was a voracious reader of philosophy in college-so that would put him at, say 18 years old, in 1970. He said "Man is an indivisible entity, an integrated unit of mind and body." Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. [13], In the late '80s, Mentzer returned to training bodybuilders and writing for Iron Man magazine and spent much of the 1990s regaining his stature in the bodybuilding industry. At this point, most of the bodybuilding community turnedits back on Mike. It was a respectable comeback, coming in at a modest 3rd place, after Roger Callard, and The Black Prince, Robby Robinson. 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. Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. Mentzer though, built on this model, opted for a Heavy Duty variation. [2], Mike Mentzer Bodybuilder, Writer, and Philosopher by Bob Burns, "DotTeeVee: Mike Mentzer with Nantucket Nautilus Rock Video", Mike Mentzer's Last Interview By: The Sandwich, https://en.wikipedia.org/w/index.php?title=Mike_Mentzer&oldid=1130872340, Sportspeople from Lancaster, Pennsylvania, Sportspeople from Los Angeles County, California, University of Maryland, College Park alumni, Creative Commons Attribution-ShareAlike License 3.0, 1977 IFBB North American Championships 1st (Overall), 1977 IFBB North American Championships 1st (MW), 1978 IFBB World Amateur Championships 1st (HW), 1979 IFBB Pittsburgh Pro Invitational 2nd, This page was last edited on 1 January 2023, at 11:36. Leg presses 1 x 6-8 Mike understood that an individual had individual needs, but inside, we all worked the same. To stay in shape he opted for thrice weekly workouts with fewer sets, and to compensate for the lesser volume, increased the intensity. Contents Mike Mentzers HIT Chest Back Part I Mike mentzer s high intensity training system Early life and education Amateur Professional Retirement Legacy Bodybuilding philosophy Diet and nutrition Mentzer also learned that Viator almost exclusively worked out with the relatively new Nautilus machines, created and marketed by Arthur Jones in DeLand, Florida. . Michigan Wolverines . Weight training, he insisted, had to be brief, infrequent, and intense, to attain the best results in the shortest amount of time. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Anyhow, thats what I recall him writing in the Weider mag. Emmy Wallin is a writer for Jacked Gorilla. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Due to a severe shoulder injury, he was forced to quit training from 1971 to 1974. Your email address will not be published. He didn't buy the b.s. of the popular magazines and workout courses of the '60s all the. I Think Mike was someone worth looking up to. It was these three unfortunate events, combined with the continued use of amphetamines that would lead to Mike Mentzers decline. 1. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. Nice article, but there is a huge mistake in the compilation of Mike Mentzers bodybuilding achievements segment (despite Rudolpfh Plizetskaias attempt to rectify it) ; in 1978, Mentzer won the IFBB Mr. Universe in Acapulco, Mexico with the first and only perfect 300 score. Sadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. Nautilus presses 2 x 6-8 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 . According to Mentzer's philosophy . Mike Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted to perfect them. In this book, Mentzer shows why people need to use their reasoning ability to live happy, mature, adult lives, and he shows readers how to go about doing so. 1979 IFBB Southern Pro Cup 1st The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. Mike had met Dorian Yates in the 1980s and made an impression on Dorian's bodybuilding career. It just didnt feel like a normal contest; no one was being their usual self. Ill post my training routine if asked, Just want to see what others are doing. By 15 he could bench over twice his bodyweight . He enjoyed the work, but he relied upon amphetamines to meet deadlines, on occasion staying awake for two or three days straight. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. 2023 Greatest Physiques. Mike was regularly eating 200 gm carb each day during 1970, When most of bodybuilder took low carb diet. In short, man can and ought to be a hero.. Capping off the year by winning the heavyweight division of the Mr. Olympia (but not the overall), he emerged as bodybuilding's heir apparent. It was during this time he started working out over three hours a day, six days a week. The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. Superset Mentzer's reasoning was simple: to build 10 pounds of muscle in a year, a total of 6000 extra calories needed to be ingested throughout the year, because one pound of muscle contains 600 calories. Heavy Duty) was born in Ephrata, Pennsylvania, and was something of a bodybuilding renaissance man. Standing calf raises (5 sets, 10-15 reps). Many feel that in 1979 and 1980, Mike Mentzer was the finest bodybuilder in the world. As 1990 came, Mike found himself once again in a hospitalized state. Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. IShowSpeed Workout Routine. Bill spoke fondly of both Mike and his brother; Mike and Ray Mentzer used to write to me when they were young kids back in Pennsylvania, when Ray was 9 years old and Mike was 11 years old. Cable triceps pushdown (5 sets, 8-10 reps), 3. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Heavy Duty II also espouses critical thinking. Weighted pull-up with chains (4 sets, 8-10 reps) 2. Shoulder Workout. Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. Hewill always be remembered for not only having one of the greatest physiques of all time, but also for having one of the greatest stories. Set achievable but challenging goals, and work every day to move one step further toward conquering your hearts desire.Until next time, dont forget to subscribe, thanks for your support, and keep training and gaining!P.S. 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. He was unopposed). Squats 1 x 6-8 Mike Mentzer started bodybuilding at age 12. In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness. He graduated cum laude from Grambling State University in 1984 with a BSc in accounting. Plate loaded incline T-bar row (4 sets, 8-12 reps) 4. One of these is to wear clothes that are designed for people with larger arms. Mike Mentzer, legendary IFBB professional bodybuilder, as well as being an author and businessman, loved to do things the way he believed them to be right. Frank Zane recently made a post about the 1980 Olympia on instagram where he "congratulates" Mikes typical training split would look something like this: Dont underestimate the value of a well-balanced diet. [11], Jones pioneered the principles of high-intensity training in the late 1960s. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. Legs, Chest and Triceps. Mentzerwas 5 feet 8 inches tall and weighed about 225 lbs. 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. In grammar school and Ephrata High School, he received "all A's", He credits his 12th grade teacher, Elizabeth Schaub, for his "love of language, thought, and writing." His entire physique is magnificent, but his triceps are beyond what even the best of the field can equal. Gainers Paradise S1 E32: This is the beginning of a brand new series of workoutsMike Mentzer Heavy Duty Series!ONLINE COACHING inquires contact me (Paul) here to get the info you need to get started:gainersparadise@gmail.com-------------------------------------------------------------------------------------------------Mike Mentzer, a monster bodybuilder, a legend who went against the current of the volume six-hour-a-day workouts from the golden era champions of his day, and the creator of the revolutionary Heavy Duty workout system. We werent worried about localized recovery of a particular muscle. In around mid-1983, Mike had managed to find a role as editor of Workout Magazine. It was a crushing blow. He died in 2001 from heart complications. Despite being deceased for twenty years, he has an online presence on social media. 3. The 1980, IFBB Mr. Olympia in Sydney was Mikes next major competition. Mike Mentzer's Workout Routine & Diet Plan Born in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. At first he would do Workout 1 on Mondays and Thursdays, and Workout 2 on Tuesdays and Fridays, with . A: Mike J. Mentzer was an IFBB professional bodybuilder, author and personal trainer, that promoted his own version of High Intensity Training which he called Heavy Duty. The 1980 Mr. Olympia contest staged in Sydney, Australia, remains by far the most controversial in the event's history. 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. Let's have a look in Mike Mentzer diet. 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. Not only is he knownas one of the greatest bodybuilders in history, but also as an action movie star, and an American politician. He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. Life isnt without hardships, and no matter how difficult things may seem or how far from the path you have strayed, you can always turn things around. Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. Principle of the bodybuilding community turnedits back on Mike 11 ], Jones pioneered the principles high-intensity. Mondays and Thursdays, and website in this browser for the best looking bodies on the planet in Mike... In this browser for the best looking bodies on the planet amphetamines that would lead to Mentzers. His bodyweight back on Mike high-intensity training program did this at the University of Maryland in... ( HW ) Seated cable row with rope ( 4 sets, 8-10 reps Dumbbell side lateral raise 5! 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