Darden: Let me put it this way, the 1970s' HIT routines are too long, Mentzer's Heavy Duty routines are too short, and the New HIT routines are just right! 5 … var browserName = navigator.appName.toLowerCase(); Bent over raise – 2 sets. var month = ""; 3. HEAVY DUTY TIP SHEET. In the first part of the article, we gave an intro to Mike Mentzer’s Heavy Duty training system, and debunked training to failure, alongside the lack of necessity and possible shortcomings of shock techniques. Mike started with volume then after meeting Viator and reading what Arthur Jones use to write he switched to heavy duty high intensity. 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. Bent Over Dumbbell Laterals 2 x6-8. Mike and Ray are the only two brothers in history to both win the Mr. America contest. Press behind neck 1 tri-set. Suggested Routine. Workout B Deadlift Press Over Head In fact, every workout was leg day: 3x per week. if (now.getYear() < 100) year = "19" + now.getYear() Press behind neck 1 cycle. Mike Mentzer was a world class bodybuilder who won the Mr Universe with a perfect score of 300 back in 1978. Press Over Head Chest and Back Routines var year = ""; I had recorded the phone calls. Dips are particularly effective as an adjunct to Bench Presses and should be used alternately with that exercise in my consolidation program. I incorporate a lot of Mentzer's methods in my training to this day though. Although I constantly switch workout routines, it seems that I revert back to the split routine every four days that Mentzer suggests in this book. There are many variations of heavy duty training. Mentzer Consolidation Routine. Here are examples: Workout A Squats or Leg Press Palm Up Pulldowns Dips. Superset 2 Cycles. I think I still have everything he ever wrote in my basement. if (now.getDay() == 5) day = "Friday" 2. These products are not intended to diagnose, treat, cure or prevent any condition or disease. Day 1 Pecs Nautilus flyes, pec deck or dumbbell flyes Nautilus bench presses or incline presses with barbell Delts Nautilus or dumbbell lateral raises Machine rear-delt movement (or bent-over dumbbell laterals performed in regular fashion) Triceps Pressdowns or dips. if (now.getMonth() == 7) month = "August" 4. First I have to say that many people online say this type of routine has worked for them. Side lateral raise. Day 2 Lats Close-grip, palms-up pulldowns Mostly. I'm wondering if, can these routines really work? Routine #1 . As I said eariler, Mike had many versions of his Heavy Duty training system. Having trained on Mike Mentzer’s Heavy Duty 1 Routine (find that book on Mike’s site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** I also know many other people who tried it and were disappointed with the results. Your email address will not be published. if (now.getMonth() == 4) month = "May" if (now.getDay() == 1) day = "Monday" Supinated Chin ups or concentration curls 2 x 6-8. Mike Mentzer's Heavy Duty, high-intensity training is the hottest topic in bodybuilding. Biceps. After he retired, Mentzer prescribed increasingly lower volume—eventually as few as only one or two all-out sets per body part every two weeks! 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! Deadlift var now = new Date(); These good boys never skipped leg day. Spero di essere stato abbastanza chiaro finora, anche se vi consiglio caldamente la lettura di Heavy Duty 2: Mind and Body per capire affondo l'essenza di tale concezione. Dips, Workout B 1. Was Mike Mentzer right all along? Mike Mentzer was an incredibly influential bodybuilder in the 1970s. A. In the fitness industry Mike Mentzer is a well known pioneer and trail blazer from the days of Arnold “The Govenator”. 5. if (now.getMonth() == 0) month = "January" Workout clips: 7:04 Strength results: 16:57 You will note this routine is nothing like what Mike advocated later in his career. if (now.getMonth() == 11) month = "December" The program is reported to be one Mike actually followed to a "T". if (now.getMonth() == 2) month = "March" He made people start to think differently. You see Mentzer created quite a lot of commotion with his Heavy Duty training articles. if (now.getMonth() == 10) month = "November" There’s many different bodybuilding training philosophies which you can read about online, but arguably two of the best were designed by Mike Mentzer and Dorian Yates. I had great success in my youth training similar to him. if (now.getDay() == 3) day = "Wednesday" Privacy Policy, High-Intensity Training the Mike Mentzer Way, The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend, The Workout Routines of the World’s Greatest Bodybuilders, Frank Zane’s Workout Routine for Ultimate Aesthetics, Herschel Walker’s Workout Routine (Become a BEAST with Bodyweight Training), The Ultimate Workout & Diet Plan for Skinny-Fat Guys. Ray Mentzer was Mike Mentzer’s younger brother and training partner. Frontal raise. if (now.getMonth() == 8) month = "September" He won the Mr. America with this whole body routine. } My consolidation routine (listed in my book Heavy Duty II) is especially effective for powerlifters, as it includes Squats, Deadlifts and Dips. Nov.07, 2010 in Gain Muscle Mass 34. 1 Mike Mentzer Set = 1 st Max Rep + 10 Second Rest + 2 nd Max Rep + 10 Second Rest + 1 More All Out Rep or Reduce Weight By 20% And Do The Rep + 15 Second Rest + Final Rep Collecting personal information. 2. Perform 2 of the exercises in superset fashion. It is not one set to failure. This is how Mike Mentzer shook up the bodybuilding world. 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. if (now.getDay() == 0) day = "Sunday" The Heavy Duty workouts themselves are straight forward and simple: Pick 1-3 exercises per muscle group for each workout. Is worth the price if you sign Up to our newsletter the Hottest Topic in bodybuilding but! Said eariler, Mike Mentzer right all along died ) for advice because he was Mike! Years of his life educating people about his style of training to a. 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