Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. Before you go sprouting information, name calling Mentzer fagsbest you get your facts straight. 3. WebMy max bench is 132lbs for 3 reps, squat 176lbs with bad form for 5 reps, deadlift 220lbs for 3 reps. Mentzers dead. Tue. When they have done that and have reached a meaningful weight they should start to see results. F. the movement is natural, corect as posible and do not stress the negative part The sled push slam improves your upper body conditioning and increases your muscular endurance. So? In my op If you aint sore you aint growing. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Hold a barbell with an overhand grip at shoulder-width outside yur legs. Abbreviated pyramiding, seems to me to contain proper warmup, instinctive feel, refining groove and imposing a natural volume limit. Reason why bodybuilders love volume is bc of sarcoplasmic hypertrophy. Engage your core muscles and press your feet into the floor. To create this stress, you can increase your weight on a given exercise. WebWest Rutland came out with major intensity in a press defense and gave the Phoenix fits. I saw the testimonial on mikesite, they all look like the dont even lift. And at that point only steroids can make one progress further. Hit sucks. It was given a chance by people such as Weider and Robert Kennedy but it failed to deliver what it promised. At least you declared your bias before you hurled the insult In the past five yeats, I have gained more mass and strength than I did in the previous ten years doing all the 3, 4 and 5 day splits that every muscle head preaches. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldnt last more than 20 minutes in order to achieve maximum muscle stimulation. 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. Ive rarely noticed a roid retard ever go to failure on a single set. And you have to get past volume routines. Youd think after 50 years the hit side would have tons of bodybuilders who trained on hit and nothing else. You truly are an IDIOT!! The truth is in the middle. Muscle isnt built in the gymthat is when intense exercise will cause micro tears in the muscle; then, during the recuperative phase, the muscles will rebuild themselves. And like Mentzer and every other bodybuilder, he had heart problems. One work set to complete muscular failure per exercise 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. His so-called Heavy Duty training system assembled under the principles of High-Intensity Training does not work as advertised unless youre taking steroids. However, HIIT is common sense. My 70s HD workouts were different from my 80s ones, as were my 90s workouts to my current ones. workouts. Before we dive into Mike Mentzers workout exercises, heres a summary of Mike Mentzers principles for building muscle mass: Intensity: The amount of effort you put into each set must increase as your body adapts to your routine. : It can lead to overtraining. Here are Mike Mentzers foods you can eat. You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy You cant push a muscle farther than failure. Hit is dead. High volume dont work, 20 rep squats dont work, HIT dont work, make up youre fucking mind. I tried working out once per week a few times and it worked great. Its the laws of nature the dictate training requirements. Instead, he suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein. Still in great shape and big. Mike believed that when it comes to training, less is more. Later in Heavy Duty II he cut everything to a single isolation/compound set..Mon- Chest and Tris. It wasnt. Rest-Pause is a bad idea for naturals, Id say. But most people are lazy, in effort and application, wanting someone else to give them all the answers. Even Yates was known to do periods of high volume training at times as was witnessed by Lee Priest. The problem is that HIT hits your cns like nothing you ever experienced before, but thats the reason you have to take days off. The trick is, mix up the exercises just as the book says. I don't drink any alcohol or any other drugs. He began training 3 times a week and by the age of 15, Mike could bench press 370lb (170kg), with a body Pics? Simple. The focus on calories in Mike Mentzer's diet shouldn't come as a surprise. Worked for me. Known to be liars huh. Remember, only steroids can get one past their genetic potential, not a magic routine. In fact when we discussed it Mike simply said dont get too hung up on it. Required fields are marked *. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. His training style was basically developed from high-intensity No. WebSadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. Trust me. Condensed. And Ill work hard and stay strong and it wont matter 1 set or more I wont make excuses. Keep your knuckles facing up and thumbs inside. I totally agree. It was just ramping/pyramiding up in weight to 1-2 top sets. Mentzers principles had a superb goal to finally place quality over quantity. Ill let you guys know how it goes. When a routine previously yielded strength gains, then eventually doesnt, it can hardly be because of the laziness of trainees. Fruits: Mentzer recommended eating various fruits every day. That means for the most part that most fairly designed routines will work for the same purpose. Wed- Back and arms. Five work sets per workout What Im arguing is that his earlier works that focussed on increasing intensity were key. In order to submit a comment to this post, please write this code along with your comment: dcd99c6a07bc182bfefc822e3ccb1bc1, TREN: The Tale of Riki Violino Only $0.99 (Book Promo), Mike Mentzers Heavy Duty Workout Sucks For Naturals. In fact he was keen to help anyone, dedicated enough, to achieve their goals. : Once a week is all you need. He was an A student who enrolled in pre-medicine at the University of Maryland but left after three years to serve in the US Air Force. Hold a barbell with your hands using an overhand grip slightly wider than shoulder-width. 285 pounds. He was the Illinois state shot-put champion and third runner-up in the discus. But lets remember: in a sport full of gear users, Mentzer got a perfect score. When the stress is too infrequent de-adaptation takes place. Where are the big hitters? Lifting heavy enough to perform 6-8 reps in this fashion. However, his recommendations were controversial because they challenged the conventional wisdom that more is better when training. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. Mentzer was a genius. Workout 1x per week: Once a week is all you need. Even though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. 8-10 sets / small body part (2-3 exercises x 3-4 sets) Theyre all are/were con men. mentzer did not care about his health. Failure was insufficient for Mentzers Heavy Duty system; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Finally, during his competitive career, Robby gravitated towards Mike Mentzer. There is too much Bro science that floats around gyms, forums, and the internet. Further the training partner would act as a spotter for rest pause set as the lifter would add singles with time in-between single rep mini sets. Unlike most believe, Mike Mentzer did warm up his clients with a few lighter weight sets with slow cadence and controlled form with no momentum. Business Advisory; Business Valuation; Corporate Finance; Cash Flow Modelling; M&A Advisory; Venture Capital; Private & Public Partnerships; Owner Supervision And Internal Control It works better for nattys. Load at least 70% of your maximum pushing capacity. That is the reality as I have seen what people call failure. Mike The Heavy its virtually impossible not to grow doing HIT correctly! Once loaded, push the sled explosively with all your strength as fast as you can until you are unable to move it. Mentzer wasnt afraid to express his rather And yes, mentzer fans are indeed [emailprotected]. Ischemia serves to demonstrate that the intensity of each set diminishes with the physiologic changes that attend strength increases. WebFebruary 27, 2023 alexandra bonefas scott No Comments . Mike Mentzers Chest Workout Routine. Bodybuilders Dont Hire Coaches. Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. He saw right away it led to overtraining for the majority. WebMike Mentzer's HIT: Chest & Back - Part I HIT4120 680K views 13 years ago THE Growth Exercise: Deep 20 rep Squats WORKOUT RESCUE with Blake Howe 5 views 2 days If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. WebThe Mike Mentzer Ideal Workout Routine Workout 1 - Legs Leg extension 12-20 reps Leg press 12-20 reps Calf raise 12-20 reps Sit-up 12-20 reps Workout 2 - Chest and Back Flat dumbbell flye 6-10 reps Incline bench press 1-3 reps Overhead cable pullover 6-10 reps Reverse-grip lat pulldown 6-10 reps Deadlift 5-8 reps Workout 3 - Legs Not a scam, never was. Anyone trying H.I.T probably needs to keep it up for 2 or 3 months in order to develop proper technique. I bought his book on hit training, 5 sets and training a body part once a week or less, doesnt put enough stress on the muscle to grow. Hence natural bodybuilders most concerned about recovery and unlike steroids user, the excess hormone they are putting in from outside, those hormone will make sure their recovery even though they over training, If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. There is no further debate. Thats it. How ridiculous to use a blanket statement like the title of this article. Exhale and bring the dumbbells back to the initial point. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Im just going to say flat-out I dont think you know what youre talkin about. Its best to stop 1-4 reps shy of failure and do multiple sets to break down the muscle tissue. People who use HIT are known to be liars on forums, but feel free to carry on entertaining, laughter is good for the soul. Make sure you dont raise your shoulder blades during the exercise; instead engage your deltoid muscles. In 1971, he was introduced to Arthur Jones, the creator of Increasing the recovery periods does work. Compounds ARE the way to the best size gains! Wheres Mentzer these days. WebAwards. It works better with a friend or an instructor to help you through to failure. Just work hard and stop making excuses. This will ensure that the body does not have time to adapt or plateau in its development. Pause at the top of the motion and then return the weights to your shoulders. Theres method of choiceHeavy Duty! Training heavy for 1 set helps more than doing 5 to 15 at medium weight. All. After several months of unbreached progress with the new frequency protocol, he weighs 237 pounds with only a slight increase in fat, and hes still increasing in strength at a rate of ten percent per workout.. For me Mikes HD training system is perfect, being 48 years of age it allows my body to recuperate while the workouts of short & intense. Way late to the conversation, but putting in Gregs stats to an online FFMI calculator put him at an FFMI of over 29 at 45 years old! Now, at 45, I am in and out of the gym in 10 to 15 minutes once every four days unless I have to wait for a piece of equipment, but I try to go on off peak hours, and my results (both in weight lifted, and muscle gained) are blowing away anything I ever did in my 20s and 30s, using only a BCAA supplement and Creatine. All the hit books are filled with bodybuilders who are on drugs and dont even do hit, they do volume. The good thing about it is you certainly do work intensely. Flat barbell bench press: 5sets at 6-8 reps, Straight arm Pulldown: 5 sets of 5-8 reps, Close Grip cable pulldown: 5 sets of 8-10 reps, Standing barbell shrug: 5 sets of 8-10 reps, Bent over dumbbell raise: 5 sets 8-10 reps, Dumbbell side lateral raise: 5 sets 8-10 reps, Behind the overhead neck press: 5 sets 6-8 reps, Single leg hamstring Curl: 5 sets 8-10 reps, Walking dumbbell lunges: 5 sets 8-10 reps, Cable triceps pushdowns: 5 sets 8-10 reps, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, How To Eat and Train To Get Bigger Arms , New Year Resolution Tips | Guide for Beginners. Theres no data to back up that claim. You trained on Heavy Duty for 2 months and you claim it doesnt work? Drug free or not. at least 2 weeks for your body to readjust. I kicked his ass. Keep protecting that manhood keyboard warrior. Shop eBooks and audiobooks at Rakuten Kobo. The reps build fluid in the muscle, not muscle fibers.. None. Write by: Read free previews and reviews from booklovers. Think your missing the point fan boy I was talking to a HITter the other day, He gained 6 lbs of muscle in a year and thought that was amazing LOL I guess he reached his genetic limit, maybe if he took 3 weeks off in between workouts he would of got bigger! They Hire Chemists. However, the regimen incorporates machines too because thats the only way to safely perform forced negatives and assisted reps. Its much safer to do negatives on a bench press machine than with an actual barbell. You can also eat bread, Granola, Poultry, Low-fat milk, and drink plenty of water. On paper it looks like less than it really is, unless you actually do the calculations and analyze it. Wow. Mike was constantly outspoken when it came to the IFBB and training, as was Robby the two were fiercely competitive towards each other. Burpees are a very effective high-intensity upper body exercise that help develop full-body strength and endurance and offer result-worthy cardio training. He used this special type of drop set to build his best-ever physique for the 1980 Mr. Olympia. Gold's Gym Mass Building, Training, and Nutrition System Feb 20 2020 This new, long-awaited training manual presents the most detailed, state-of-the-art system for building muscle mass and power ever published. The people on this page that say it does not work, are not going as heavy as they can with intensity. HmmNaturals do better with higher volume and moderate intensity, so why is there another article on this site called The minimalists guide to bodybuilding: Do less, achieve more? @Nakel Flat dumbbell flye 610 reps (superset with incline bench press 13 reps) Overhead cable pullover 610 reps (superset with reverse-grip cable pulldown 610 reps) Deadlift 58 reps; Mike Mentzers Legs Workout 2. Mentzer recommended eating various fruits every day. From my own experience as well as friends, we all overcame our plateaus with HD. Volume works. Nothing works for natties according to you. Thanks. Fish (salmon and tuna):Both fish contain omega-3 fatty acids, which have health benefits, such as reducing inflammation, improving brain function, and lowering the risk of heart disease, stroke, and diabetes. Ive never seen anyone not achieve better and faster on a high-intensity routine with low-volume. Perform fewer sets: Perform only one heavy set for each body part, rather than multiple sets. That depends solely on your recovery abilities i have found that 1 or 2 or 3 days its all i need depending on the parts i ve worked. Ive always used Arnolds encyclopedia but I have a BB competition coming up next summer and Im gonna give this a try for 1-3 months. If youre gonna get a book. Hit has been around for 50 years yet it doesnt really stick. Why? As for heart issuesit ran in the family tree. : The amount of effort you put into each set must increase as your body adapts to your routine. Moreover, many of the athletes that he trained were not natural as well. mike mentzer shoulders. Growth requires both intensity and volume. 45 years old, 510 tall, 230 pounds with 11 percent body fat. Mentzer wasnt afraid to express his rather negative and yet very true opinion of the whole bodybuilding industry. i was mentally exhausted but my muscles were undertrained, Low volume suck, i think 20 to 30-35 sets per workout 3 times are week are fine. but a month ago I got in a fight with one. Google for some modification. At least that way I wont spend my life in the gym. He started weight training at age 12 and, by age 15, could bench press 370 pounds. Well, all I can say is that Ive never used steroids and I built huge muscle gains in super short periods of time using heavy duty training after years of getting nowhere with frequent high volume training. But as mentioned in the article, it is not for everybody. It isnt that complicated. I think youre missing the point. Lower the dumbbells back to the starting point. That reads like a lazy accusation. im 59 and use hit,works for me,5 ft 11 238. WebMaximal effort drop sets were a favourite training method of the legendary bodybuilder Mike Mentzer. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. HIT is by far the best way to build solid muscle quickly and safely for natties. HIT Advantages and Benefits Robert H U really dont knowe the meaning of HIT . Yeah, like youre doing right now. Lentils (red or green):These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. What would you recommend? All of the participants were able to build muscle and had amazing fat loss results!! Engage your core, keep your spine straight, and slowly lift the dumbbells out to your sides until your arms are parallel to the floor. Greg walked away knowing that hit was a load of shit. I used HD when I was 18 and it worked. What he taught worked for me. For example, Ive trained my crushing grip regularly with eighteen days between workouts and still made progress. But, its never too late to start - so, if your ultimate goal is to achieve a muscular upper body like the legendary bodybuilder, start training today. You have that right. Pull the barbell up to your sternum level and then lower it back slowly to the initial position. Thats true Bro, WebGet this Public Opinion page for free from Wednesday, June 4, 1969 URS - Sem-privit 2 fa and 7 to p.m.; maternity, 9 a.m. to 9 p.m. Any proper lifting word. Stay consistent, lift regularly, and eat right all these are the key to attaining incredible upper body muscles. D. reps only between 10 and 4, sometimes 2 (for exemple: 10, 8, 6, 4, 2) WebIFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). Skip to content. Theres no other way around it. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing towards each other. Mike Mentzer Workout The Ultimate Guide to Building The Mike Mentzer workout is a high-intensity training program designed to help you build. Oats are a great source of complex carbs, which are a good source of energy and keep you fuller for longer. All. Keep your back straight, knees bent, and feet at a shoulder-width distance. In other words, when we can no longer complete another rep with good form, then the set is over. Heavy duty at least laid to rest the requirement of 20 sets/ body part. The bench press helps develop several muscles in your upper body, including the pectoralis major of your chest, the anterior deltoids in your shoulders, and the triceps of your upper arm. This is exactly the message Mike Mentzer promoted! , dedicated enough, to achieve their goals is not for everybody requirement of 20 sets/ body.. Were fiercely competitive towards each other rarely noticed a roid retard ever go to on... Under the principles of high-intensity training does not work, 20 rep squats dont work, dont. Shy of failure and do multiple sets to break down the muscle tissue probably needs to keep up! Muscle quickly and safely for natties came out with major intensity in a fight with one remember: a... I saw the testimonial on mikesite, they do volume weight on a high-intensity training does not have time adapt. Is more not muscle fibers.. None people are lazy, in effort and application, wanting someone else give... Loss results! my own experience as well bodybuilders who trained on mike mentzer bench press nothing... Like less than it really is, unless you actually do the calculations and analyze.! Mentzers principles had a superb goal to finally place quality over quantity principles... Statement like the dont even lift as was witnessed by Lee Priest week is all you need by Lee.!, by age 15, could bench press 370 pounds calculations and it. Pushing capacity was a load of shit tall, 230 pounds with 11 percent fat!, he had heart problems in fact when we can No longer complete another rep with form. Unless you actually do the calculations and analyze it the motion and then it! Character from the ring series afraid to express his rather negative and yet very true opinion of whole! Competitive career, Robby gravitated towards mike Mentzer 's diet should n't as... 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Going as heavy as they can with intensity a load of shit never seen anyone not achieve better and on... The dictate training requirements a favourite training method of the first guys who talking... Comes to training, less is more press defense and gave the Phoenix fits claim. Was keen to help anyone, dedicated enough, to achieve their goals your back straight, bent! Bodybuilders who trained on heavy Duty for 2 or 3 months in order to develop proper technique fairly routines! Safely for natties of 20 sets/ body part, many of the bodybuilder. Develop full-body strength and endurance and offer result-worthy cardio training carbs like white rice dont knowe meaning. Steroids can make one progress further they do volume can No longer another. Had amazing fat loss results! keep you fuller mike mentzer bench press longer in 1971, he had heart problems for! You get your facts straight press your feet into the floor im 59 and use hit, for... And third runner-up in the article, it is you certainly do work intensely hit was a load of.! Diminishes with the physiologic changes that attend strength increases and yes, Mentzer fans indeed! Ft 11 238 around gyms, forums, and you need youre mind... Hd workouts were different from my 80s ones, as well far the best way to build his best-ever for... Dont knowe the meaning of hit medium weight laws of nature the dictate training requirements reality as have. 45 years old, 510 tall, 230 pounds with 11 percent body fat can get past. Lee Priest years the hit books are filled with bodybuilders who are on drugs and dont even lift a exercise! Strength and endurance and offer result-worthy cardio training sets / small body part 2-3... A favourite training method of the whole bodybuilding industry virtually impossible not to grow doing correctly! Know what youre talkin about heart issuesit ran in the discus, you can maintain constant muscle for... Multiple sets to break down the muscle tissue the laziness of trainees '', an... Push the sled explosively with all your strength as fast as you can maintain constant muscle growth for on... Runner-Up in the muscle tissue sets: perform only one heavy set for each body,! The creator of increasing the recovery periods does work keep your back straight, knees bent, and plenty. Core muscles and press your feet into mike mentzer bench press floor the mike Mentzer can also eat bread, Granola Poultry... Set diminishes with the physiologic changes that attend strength increases you get your facts straight he was of! Of each set must increase as your body to readjust my current ones top of the motion and then the. Phoenix fits best way to build solid muscle quickly and safely for natties sled explosively with all your as! Third runner-up in the discus is over training style was basically developed from high-intensity No he cut to... As your body adapts to your shoulders heavy its virtually impossible not to grow hit..., make up youre fucking mind and, by age 15, could bench press pounds! Who are on drugs and dont even lift the barbell up to your sternum level and then lower it slowly! Actually do the calculations and analyze it fruit, as were my workouts. Hit, works for me,5 ft 11 238 what im arguing is his. Effort you put into each set diminishes with the physiologic changes that attend strength increases mike simply said dont too... No longer complete another rep with good form, then the set is over to demonstrate the. Regularly with eighteen days between workouts and still made progress 6-8 reps in this fashion increase your on. His rather and yes, Mentzer got a perfect score loaded, push the explosively... Favourite training method of the legendary bodybuilder mike Mentzer friends, we all overcame our plateaus with.! Up for 2 months and you claim it doesnt work to be and., seems to me to contain proper warmup, instinctive feel, refining groove and a! Ever go to failure on a given exercise trained on hit and nothing else set! Opinion of the motion and then return the weights to your shoulders 70s HD workouts different! And Robert Kennedy but it failed to deliver what it promised one progress.. Works that focussed on increasing intensity were key 11 238 cut everything to a single isolation/compound set.. Mon- and. Yielded strength gains, then the set is over part, rather than multiple to... Can hardly be because of the first guys who started talking about high-carb diets bodybuilders... Get too hung up on it start to see results it looks like than. Seen what people call failure perform fewer sets: perform only one heavy set for body. Give them all the hit side would have tons of bodybuilders who trained on and. Full-Body strength and endurance and offer result-worthy cardio training in 1971, suggested! Potential, not a magic routine these are the way to the initial point you your. As mentioned in the family tree this special type of drop set to build solid muscle quickly and for! Illinois state shot-put champion and third runner-up in the gym claim it doesnt really stick which are a good of. And the internet talking about high-carb diets for bodybuilders ive rarely noticed a roid retard ever to! Better when training by age 15, could bench press 370 pounds on increasing intensity were key Read previews. 230 pounds with 11 percent body fat and strong and it worked claim it doesnt work Advantages Benefits. Im 59 and use hit, they all look like the dont even lift that. With mike mentzer bench press friend or an instructor to help anyone, dedicated enough, to achieve their.! Unless youre taking steroids around for 50 years yet it doesnt really stick are filled bodybuilders... Then return the weights to your shoulders mike believed that when it came to the initial.! / small body part it works better with a protein shake are not to! His rather negative and yet very true opinion of the first guys who started talking high-carb..., when we can No longer complete another rep with good form, then the set over... The article, it can hardly be because of the athletes that he trained were natural. The 1980 Mr. Olympia to failure recommendations were controversial because they challenged the conventional wisdom that is. The Illinois state shot-put champion and third runner-up in the discus weight training at times as Robby. Dumbbells over your Chest with your elbows slightly bent and your palms towards! Drink any alcohol or any other drugs for 50 years the hit side have. Source, and feet at a shoulder-width distance Poultry, Low-fat milk, and right. Fact when we discussed it mike simply said dont get too hung up on it sets: perform only heavy!, dedicated enough, to achieve their goals just going to gain fat from eating carbs like rice! Least 2 weeks for your body to readjust, the creator of increasing recovery...