if (browserName.indexOf("microsoft") != -1) { The importance of rest time between workouts led Mentzer to create the following program. and the Elderly--Posted Posted 5/12/19. var date = now.getDate(); I suggest you get the new HITMAN High Intensity Training Manual, it's unlike any other workout program you've ever tried and people using it are gaining up to 20 to 30 pounds of new muscle in only 2 to 3 months! This training is not for the faint-hearted. But when it comes to weight training your body needs to chew on the ideas too. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Mike was smart in using compound movements like the deadlift, dip and squat to make the most of the minimal time he recommended. All rights Reserved. And his pairing of the exercises is brilliant as well. Unsurprisingly I made mistakes in my first few (3 to 6 month long) cycles. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy… if (now.getYear() >= 100) year = now.getYear() In spite of Mike Mentzer's theories and physical results, many have questioned his concept of training the muscles to momentary failure while controlling load variables with slow movements, other studies have found some very significant “positive” findings. Mike Mentzer spoke about this issue on countless occasions and was often quite specific; start with 4-5 days between workouts and add 1 or 2 days as your progress stalls. If you are sick of stagnating in the gym take it back to the RAW basics with Mike Mentzer's heavy duty style training. if (now.getMonth() == 7) month = "August" He tightened up the training and lengthened the time period for rest and recovery, in effect consolidating the training down to a very bare minimum. ), 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 However, he is no longer available, and most people have to make do on their own. For instance, some muscles only obtain secondary stimulation, if that. You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. But as his shape and health deteriorated throughout the 90’s, Mike lost a big part of his followers. The pros of this type of training are obvious – more time off to allow the body to rest and recover. if (now.getMonth() == 6) month = "July" 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. The materials are provided "as is" and without warranties of any kind either express or implied. if (now.getDay() == 6) day = "Saturday" Mike Mentzer saw my progress and urged me to go further by switching to his Consolidated Routine (again…check Heavy Duty 2 Mind & Body) but man, I LOVED the Ideal Routine! Workout clips: 7:04 Strength results: 16:57 if (now.getMonth() == 4) month = "May" My thoughts are that if I reach a certain level of competence on each lift most of my bodyparts will be as strong and muscular as I’m genetically able to be. Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. Mike Mentzer Measurements. I am not really sure for whom this was written, but the main routine is for women but lacks any sort of detail. Mike Mentzer Height in Feet is 5.8 feet.. 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. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. I just ask you to try Heavy Duty--Mike Mentzer's routine that you've heard about a lot, give it an honest try and you will get progress immediately work out to work out. I also know many other people who tried it and were disappointed with the results. Mike Mentzer’s Training Philosophy Mentzer would spend hours in the gym every day when he began training. But, I personally have tried it and while I did get stronger, I didn't increase in size as far as muscle mass, in fact my arms got half an inch smaller. Mike Mentzer Routines - The Exercises. Short Intense Workouts Short, brief but intense workouts are simply the explosive power that blasts down the walls that hold in your ultimate potential and will make you soar above those that will never amount to anything because they have their heads buried in the sand. Mentzer's book is lacking detail, workouts, diet, everything. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. if (now.getYear() < 100) year = "19" + now.getYear() if (now.getMonth() == 1) month = "February" I was forced to abandon it the first time about five years ago when I developed tendinitis in my right knee. Heavy Duty: Mike Mentzer’s Most Productive Routine It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. H.I.T. Short term progress will be evaluated primarily by strength increases. This was too little for maximum results, at least for the average trainee. if (now.getMonth() == 2) month = "March" if (now.getMonth() == 0) month = "January" The statements made have not been evaluated by the Food and Drug Administration (U.S.). Mike Mentzer. 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. if (now.getDay() == 2) day = "Tuesday" When I found that my strength levels didn’t suffer, I cut down to two twenty-five minute sessions per week and again found that my strength did not suffer. if (now.getDay() == 4) day = "Thursday" Press Over Head It’s quite similar to Mike Mentzer’s consolidation routine. Mike Mentzer would discover how even a super-consolidated hardgainer routine won't deliver gains without adequate rest. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Look at the results I and others have achieved and I have no doubt that it works. At first I cut down to three thirty minute sessions per week. It was going to be a revolution. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. if (now.getMonth() == 10) month = "November" var year = ""; Mike's HIT approach became even more extreme in his latter years. And when he told Arthur that he was doing only 3 sets once a week, Arthur laughed and said "No wonder, you're not growing!". A. You will note this routine is nothing like what Mike advocated later in his career. It is not one set to failure. The cons of this routine are also obvious – not enough direct work on specific muscle groups. Eventually, you could end up working out once every 10 - 12 days (or less). Mike Mentzer's workouts were done 3 to 4 times a week. I recently did one of Mike Mentzer’s consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. Standing Calf Raises. Mentzer went the other extreme: consolidated routines, some of which required only 3 or 4 exercises to failure, once every 10 to 12 days. At least those books have usable routines. 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. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. Workout A They needn’t be HIT one set to failure affairs either, but their merit was seen by everyone from Arthur Jones, to mike Mentzer to Perry Rader. When Greg asked mike if he’d abandoned hit, mike snapped (Mentzer was an asshole btw) that it was the last set that only counts. First I have to say that many people online say this type of routine has worked for them. if (now.getDay() == 0) day = "Sunday" if (now.getMonth() == 5) month = "June" Mentzer Consolidation Routine. I knew in my heart and mind that my body would eventually adjust to the IR routine and I’d have to change. if (now.getMonth() == 8) month = "September" Although the benefits of weight training for the elderly has been espoused for years, many in their golden years shy away from it. To this day Mentzer is known as having one of the most complete and fully developed physiques ever to grace the bodybuilding stages, with levels of muscularity and density that rival many of our overly-juiced modern day competitors. } else { Mike Mentzer Weight is 225 lbs (102 kg). if (now.getDay() == 1) day = "Monday" Copyright © 2002-2020 GetBulky.com All rights Reserved. However, Mike also recognized - and often referred to - the necessity of the stimulus being brief. Greg walked away knowing that hit was a load of shit. I'm wondering if, can these routines really work? Other times he did two days on and one day off, two days on and two days off, for example Monday, Tuesday, Thursday and Friday. Copyright © 2001-2020 BodybuildingFanatic.com. Note: For more information on on the best form of High Intensity Training see The Colorado Experiment Workout. Book i referenced was body by science by Dr Doug McGuff. if (now.getDay() == 3) day = "Wednesday" Mike Mentzer’s training routine. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. Arthur suggested more sets and at least 2 or 3 workouts a week. It works damn well. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. The thought of going to the gym everyday or three days a week for an hour or more puts them off. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Disclaimer: This information presented is intended to be used for educational purposes only. These products are not intended to diagnose, treat, cure or prevent any condition or disease. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Squats or Leg Press The workouts consisted of just two exercises each, with the first containing deadlifts and dips, and the second containing just squats and lat pulldowns. I think you can effectively gain mass with a consolidated routine if you’ve been doing higher frequency and/or higher volume training for awhile. I plan to carry this out for a minimum of six months or until lack of progress or something unforeseen, such as an injury or illness, takes place. Mike Mentzer. The program is reported to be one Mike actually followed to a "T". 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. Mike Mentzer had one of the sharpest minds in the muscle game. Workout B Deadlift Press Over Head Does the Mike Mentzer consolidation routine actually work? But then I got the hang of it. var browserName = navigator.appName.toLowerCase(); The biceps receive no direct training in this workout, and the triceps have only one set of dips to hold them for the next week or so. var now = new Date(); We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Mon and Thurs (Legs, Chest, Triceps) Legs: Comments: Leg extension super setted with Leg Press: One set to failure with a weight that allows you approx, six reps, and then force yourself to do more. I would like to thank Ali Ahadpour again for this candid unrehearsed interview. if (now.getYear() >= 100) year = "20" + now.getYear() - 18100 Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. Dips, Workout B The minimalist workouts also provide benefits in that more focus, concentration and energy can be put into the exercises since the body won't deeply use them up in just a couple of sets. Sometimes he trained Mondays, Wednesdays and Fridays. var month = ""; He purportedly was able to put 50 pounds on one of his trainees in just a few months using a workout that lasted only 2-4 minutes, with a long recovery time between workouts (4 to 7 days recovery. Immediately with no rest proceed to the leg press which should already be set sup. The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. if (now.getMonth() == 3) month = "April" Does the Mike Mentzer consolidation routine actually work? The volume in the consolidated workout is extremely low. Deadlift Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. 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. } I can now say, with confidence, that Heavy Duty Training works for me. The one upside for the consolidated training is that it did work for at least a few of Mike’s direct clients. Finally, either a flat dumbbell bench or push ups which hit my triceps, chest, and shoulders. This realization led Mentzer to conclude that any results were at the mercy of overtraining - because of this, he would have his hardgainer clients reduce volume, frequency, or both. Great fan of Mentzer and his book High-intensity Training the Mike Mentzer … Mike Mentzer ‘s bodybuilding peaked after performing rest-pause routines, which is an old system of lifting involving single-rep maximums interspersed with brief (10 second) rest periods. Finally, there is the research (National Strength & Conditioning Association) which shows that multiple sets are better for producing muscle gains than are single sets, which were found to be good for maintaining but not as hot for gaining. Disclaimer: This website is an educational service that provides general health information. Today is Day 1 of my experiment with Mike Mentzer’s Perfect Consolidated workout. In fact, one friend of mine called Arthur Jones (before he died) for advice because he wasn't growing. My New HIT routines apply between 7 and 12 exercises per routines, one set to failure, twice a week. document.write(day + ", " + month + " " + date + ", " + year). — Mike Mentzer (High-Intensity Training the Mike Mentzer Way©, p. 41). if (now.getMonth() == 9) month = "October" If you’ve been struggling to make progress and looking for a better answer, give this consolidation routine a try. Mike could as he had years of training behind him, and he could also train others this way. if (now.getMonth() == 11) month = "December" 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. Mike Mentzer’s teachings are clear and logical. 306 – Mike Lipowski – How to Pivot your Studio to Online Group Training, Nutrition Coaching, and High Ticket Offers Mike “Fitness Hacker” Lipowski is a speaker, author, coach and Co-Founder of ... posted on February 3, 2021 if (now.getDay() == 5) day = "Friday" Seminar video: https://www.youtube.com/watch?v=c8CXe7PvEXoBooks of interest: heavy duty 2, HIT the mike mentzer way, body by science. Palm Up Pulldowns If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T. 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.