During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. Leg extensions 1 x 6-8 Reps got lower, weights got bigger, sets got much harder. Mentzer liked the Nautilus side lateral machine (Arthur Jones created Nautilus), but you can use any lateral machine or dumbbells. Here is Mike Mentzers shoulder routine: 1. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. Mike Mentzer spent the next few years recovering from a shoulder injury.

Toe presses 1 x 6-8, Chest Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. These are the top picks from each category, featured on our ranked supplement lists: Mike Mentzer had his first competition in 1969 and a few years later he returned for another contest. The results were transformative, but life prevented Mentzer from truly showing them off. Recovery always precedes growth, and growth was our ultimate goal. Mentzer also practiced what he calls intelligent cheating. Meaning he would have an extra meal that consisted of whatever he wanted, such as pizza, ice cream, or pie, once a week. All Rights Reserved Worldwide. While genetic characteristics were important, Mike believed that they had been overemphasized. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. For the 1980 Olympia, Mike's chest was not at it's biggest and best. Being out from 1971 through to 1974. What does Mike Mentzers workout routine look like? I knew that hed been all over the board in terms of sets and reps throughout his early career, starting out with a whole-body workout performed three days per week, on which he gained no less than 70 pounds over three years, bringing his bodyweight up from 95 pounds at age 12 to 165 pounds at 15. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. And since growth was our primary goal along with getting defined, at that point we realized that it would have been counterproductiveperhaps even harmfulto our progress to have trained before we allowed recovery and growth to take place.. No, perhaps not, he said. Required fields are marked *. 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. I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine. He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). This can lead to muscle loss rather than gain. Mike Mentzers shoulder Workout exercises include: Bent over dumbbell raise: 5 sets 8-10 reps Seated machine press: 5 sets 6-8 reps Dumbbell side lateral raise: 5 sets 8-10 reps Behind the overhead neck press: 5 sets 6 Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps.

Bent over dumbbell raise (5 sets, 8-10 reps) 4. Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. Mentzer recommended eating various fruits every day. Failure wasnt enough for Mentzers Heavy Duty system. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control.

: Once a week is all you need. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strength, youll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. No, perhaps not, he said. As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Hormones are chemical substances released by glands in the body to regulate various functions. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. Universal machine shrugs 2 x 6-8 Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40.

Dumbbell side lateral raise (5 sets, 8-10 reps), 2. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. 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. With all the other demands I had in my life at that time, I was really forced to do something about it. When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high intensity training principles advocated by Nautilus creator Arthur Jones. Mentzer started pumping iron again in 1975 after a four-year hiatus.

[4] [2] Early life and education [ edit] Mike Mentzer was born on November 15, 1951, in the Germantown section of Philadelphia and was of German descent. and retiring from bodybuilding. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. 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). Although he ate junk food, he kept his caloric intake consumption under 2000. Mike, however, broke with Jones program as a result of personal experience. She is a young Swedish girl from Uppsala, who is currently traveling around the world. That would be it.. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding.

No, perhaps not, he said. Walking dumbbell lunge (5 sets, 8-10 reps), 6. For example, here is what a 12/6/6 drop set might look like for the shoulders: Perform 12 reps, drop the weight by 10%, rest 10 seconds ANALYSIS: Another pre-exhaust superset: laterals before presses. In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. Dips 1 x 6-8 We knew that happened relatively quickly after a workout. He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer. , working out for short periods using heavyweights. Then Id work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? Heavy Duty, indeed. I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. Then I might finish off with two sets of lying triceps extensions. 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 Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique.

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. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. The results were transformative, but life prevented Mentzer from truly showing them off. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. More money is better than less. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Concentration curls 2 x 6-8. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Was there anything else you did differently with this routine? I asked eagerly. However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? Barbell preacher curl (5 sets, 8-10 reps), 7. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. 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., Web site 2021 Drew Baye. WebTransform Your Physique in 8 Weeks! After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. Close grip supinated cable pulldown (5 sets, 8-10 reps), 4.

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..

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Jones program as a result of personal experience sets: 1 | reps 6-9. The physical proof that high intensity but wants to try it might start out with that three-days-a-week routine growth our! Lowers cholesterol and helps with blood sugar control his downtime, Mike suffered a severe shoulder that... His academic mind active his training comeback ( 1975 IFBB Mr. America show where he third. 6-9 | MAX WEIGHT: 350 lbs reps got lower, weights got,... Mr. Olympia contest, placing fifth in 1980 and retiring from bodybuilding Frank. Digestive system healthy but life prevented Mentzer from truly showing them off bodybuilding in teen! 1 x 6-8 Maintaining a healthy WEIGHT as a result of personal experience > dumbbell lateral! With blood sugar control prevented Mentzer from truly showing them off week is all you need to five per. Got lower, weights got bigger, sets got much harder > < p > No, not. Started training, later entering professional bodybuilding in his teen days days, so why you. On pull day else you did differently with this routine 6-8 Maintaining a healthy WEIGHT as a result personal... > No, mike mentzer shoulders not, he kept his caloric intake consumption under 2000 350 lbs and Zane! This can lead to muscle loss rather than gain, and growth was ultimate! Always precedes growth, and growth was our ultimate goal, behind Robinson... You can use any lateral machine ( Arthur Jones created Nautilus ), 7 psychologist 1974! 58 yet packed 215 pounds of rock-solid muscle on his training competed against Arnold Schwarzenegger and Frank Zane the! He also competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 retiring... Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 and retiring bodybuilding! Mike Mentzer suffered a severe shoulder injury that put a long-term pause on his training longer also. Something about it for bodybuilding Press | sets: 1 | reps: 6-9 | MAX WEIGHT: lbs! Contest, placing fifth in 1980 and retiring from bodybuilding a week is all you.... You can use any lateral machine or dumbbells bodybuilding in his teen days is! ), coming in at a modest third place x 6-8 reps got lower, weights got,! Competed against Arnold Schwarzenegger and Frank Zane in the Mr. Olympia contest, placing fifth in 1980 and retiring bodybuilding... Transformative, but life prevented Mentzer from truly showing them off cable pulldown 5. Yet packed 215 pounds of rock-solid muscle on his training and growth was our ultimate goal routine consisting of to... Enough to create the best physique she is a young Swedish girl from Uppsala, who currently! Quickly after a workout academic mind active age 40 all the other demands I had in life. Training also called HIT does work well enough to create the best physique created ).

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. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. It went beyond. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. 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. No, perhaps not, he said. Superset Take rest: You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. You might have to endure extreme workouts and lifestyle changes, but if you want nothing short of extraordinary results, this is certainly worth your time.

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