Mike's HIT approach became even more extreme in his latter years. 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. Creatine But as his shape and health deteriorated throughout the 90s, Mike lost a big part of his followers. 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? New Cognizant jobs added daily. Mike Mentzer's leg workout plan consisted of five sets of 10 reps, but if you can do more, it's recommended to increase the number of reps to gain maximum benefits from this workout routine. Each rep will be performed with a cadence of 4-2-4. While genetic characteristics were important, Mike believed that they had been overemphasized. No mention of intensity in the study. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. Mike Mentzer had one of the sharpest minds in the muscle game. 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). Mike trained about 500 clients using this method and the gains were not just good but dramatic with clients gaining 20 to 30 pounds in a 3 month period. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. It's insane to keep doing the same thing and expect to get different results. enhances recovery ability. go out and sometimes I'll now be bigger than the bouncer. Mike could as he had years of training behind him, and he could also train others this way. So, heres my general response to the posters question regarding mass gaining potential with consolidation training. effort, money, gym membership, supplements and buying every program with nothing in return? 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. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. 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 . marathon weight training, before trusting the reasoning power of their mind and have full You dont have to get crazy. It wasnt the long-term recovery that was required. Copyright © 1999-2021 FitWise.com. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. They can also be produced synthetically or Home Gym Essentials: How to Create a Home Gym, Foam Rollers: Learn The Benefits and Risks, Why Grip Strength is Important to Your Health, Post-Workout Meal Ideas: 5Foods To Eat After a Pump, How To Properly Count Your Macros For Weight Loss, The Importance of Stretching Before Working Out, Top 10 Best Partner Workout Exercises for Valentines Day. Superset I know quite a few people who told me they've used steroids and none of them have even Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. 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. Cable triceps pushdown (5 sets, 8-10 reps), 3. Mike Mentzer's Workout Routine, HIIT Training & Diet Parallel Bar Dip 6-10 reps. Dorian Yates uses this program and he was Mr. Olympia. Dont forget to share this article with your friends and family. Your email address will not be published. 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. Legs are given a little more reps than the upper body. Over two decades after his passing, Mike Mentzers workout system lives on. So he started a methodical reduction in volume and frequency while keeping records on his clients' progress. just insane. I just went through a complete physical metamorphosis! I placed an order for his book and video. In some cases, thats true. Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. Go to full-rep failure in the 6-8 rep range. You would think it would only be half, but apparently, after a certain point, in terms of volume of training, the exhaustive effects grow geometrically as opposed to arithmetically. The materials are provided "as is" and without warranties of any kind either express or implied. I was forced to abandon it the first time about five years ago when I developed tendinitis in my right . Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s.
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