mike mentzer consolidated routine

What does Mike Mentzers workout routine look like? And whatever style of training you choose, make sure its one that you enjoy! 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. Just by using a very simple, concise and While genetic characteristics were important, Mike believed that they had been overemphasized. Nautilus presses 2 x 6-8 amazing and again I'm not doing any aerobic activity, I have much more time for her and Did the mentzer consolidation routine before that with better results but stopped for some reason. Capping off the year by winning the heavyweight division of the Mr. Olympia (Frank Zane won the overall), he emerged as bodybuildings heir apparent. Enjoy! Superset in the gym. Were the same ones being done each workout for 3 times in a week. Emmy has a big passion for helping others and motivating people. Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then. Mike Mentzer's Consolidated Routine. Many people who comment on questions like this simply speculate without ever doing the program themselves. Ali: All I can say is before you waste any more time, money, etc. I spent several years doing just big, basic compound lifts with no direct isolation work for the arms and calves, etc. Beta Alanine The cons of this routine are also obvious not enough direct work on specific muscle groups. While it may be easy to overlook, Congratulations on finishing your workout! Pyramid system, 5 x 10, 3 x 10 . need I go on? Heavy Duty, indeed. Bodyfat: 25.2% (Tanita scale). Save my name, email, and website in this browser for the next time I comment. Derek: So, basically would you say you were afraid, kind of a fear that Ali: Yeah! The mining was initially operated through several tunnels before the "Sainte-Marie" shafts were sunk. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. 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 basics will cover most of the muscle groups of the body. ANALYSIS: A pre-exhaust superset for chest: flyes before presses. It seems like many people claim to understand the principles and speak for Mentzer, but most have no real understanding of the HIT system. I'm saying before you even look to anabolic steroids or to the guru58 December 6, 2020, 5:17pm 2. Each workout is done only once every 6-10 days. By age 15, his . Train with less intensity and you will need more volume. Now, Im not saying that most people should be doing high volume training, either. much better I can study and I'm no longer tired from marathon training. Nautilus pullovers 2 x 6-8 Superset 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. Workout B) Regular Barbell Deadlift 5-8 reps. Please feel free to ask questions and leave comments as it relates to the topic(s), or if youd just like to say helloI want to hear from you! If youre one of these people whos whole physique develops proportionally from just the basic 4 or 5 compounds, then by all means, dont waste your time with the isolation stuff. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. He later created a "Consolidated Routine" which had even less exercises. The main legs workout is repeated. Your email address will not be published. Squats 18-15 mentioned training systems. Machine Pullover or Dumbbell and Cable Pullovers Together. Dumbbell flyes or pec deck 1-2 x 6-8 Dumbbell flyes or double cable crossover super setted with. 2 inches from a 34 to a 32 inch waist and now that I have more muscle I eat more calories I was really mistaken because obviously these top pro bodybuilders are on every Increasing the volume also increases the amount of recovery time need to make the gains needed. Huge Whey - Whey Protein Powder (30 Servings). I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. because my metabolism has increased. It is also hard for some trainees to summon the intensity necessary to make the workout successful in only a single set. But, intentionally limiting exercises and direct stimulus to specific muscle groups just for the sake of minimalism is intentionally leaving gains on the table. figured that this is like anything else in the world, you just model what the majority of I even shifted my attention most of this last year to focus on other athletic, non-strength/bodybuilding related pursuits. Garlic That would be it.. It is physical and biologically impossible! Do Your Hormones Affect Weight Gain and Loss. Bent over dumbbell raise (5 sets, 8-10 reps), 4. For this purpose, 70 healthy adults were divided into two groups according to their age. Divide your body parts into two workouts, and allow 48 hours between workouts. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. But, adding direct work for the biceps, triceps, and calves only takes 3 extra exercises. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. I assumed stronger pulls, presses, and squats would develop the rest of my body, as is often preached by the minimalist crowd. Observe how this differs from the "typical" chest routine you'll see in most gyms. I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. 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. Ali: I had heard about it in passing I had read some books referring to Arthur Jones "hardgainer" that was the label I gave myself. All I know is my waist size has gone down 1-2 Sets for as Long as Possible. If your gym doesnt have a pullover machine, you can substitute, straight-arm pulldowns or dumbbell pullovers. Nautilus machine pullovers were also a favorite of fellow HIT-man Dorian Yates. . A proper training protocol should have been about 3 different exercise of one set each in a high intensity method of taking each set to failure once every 7 days. Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. One set may gas you out. Mentzers high-intensity has influenced other training programs, like Doggcrapp and Max-OT. 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. Youtube is a great place to start and also check out John Littles youtube channel. This article is from 2003 to read a more updated article on how Mike Mentzer had a Heavy Duty mindest and workout regime Click Here, He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. Q: Did Mike Mentzer ever do volume training? Required fields are marked *. 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. 1 set with a heavy weight followed immediately by incline press. Rear-delt rows 2 x 6-8, Biceps Mike's HIT approach became even more extreme in his latter years. Derek: What kind of advice would you give to others that are in the position you Mikes forearms rippled as he carefully placed a pen on his desk and answered, That would be back, shoulders and biceps. John Little This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here If you just care about general health, maximal strength, and maximum size (with the absence of symmetry), minimalist routines (such as Mike Mentzers consolidation routines and similar such routines) with intentionally few exercises performed throughout the week will work just fine. Muscles will not shrink unless their is a loss of strength so your statement that the trainees in the 65 to 70 age group lost strength but not mass again makes no sense. I remember meeting my brother in the gym for one of our usual workouts. Today is Day 1 of my experiment with Mike Mentzers Perfect Consolidated workout. We knew that recovery was important in terms of overall, or systemic, recovery. Barbell forearm curl (5 sets, 10 reps). sets and days. Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. Please, In fact, apart from Arnold Schwarzenegger, Id argue that hes probably made the largest impact on the bodybuilding community to date, followed by several other successors and his predecessor Arthur Jones. The new Mr. America introduced the other teenager to Arthur Jones. The one upside for the consolidated training is that it did work for at least a few of Mikes direct clients. I mean obviously I already have time constraints as it is. and the Nautilus phenomenon and certain body builders like Mike Mentzer and Casey Viator who I have to agree with you Jon. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. Standing Calf Raise 2 sets x 68 reps. This site uses Akismet to reduce spam. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. just insane. Leg presses 1 x 6-8 Nautilus laterals 2 x 6-8 Disclaimer: This website is an educational service that provides general health information. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. 1. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. Your email address will not be published. IM, You must be logged in to post a comment It was so that his nervous system could repair itself. I had originally thought of doing bench presses instead of dips, but I will follow the program to the letter as outlined in Mentzers Underground Seminar video. Heres a list of the supplements Im currently taking: Multi-vitamin/mineral I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. that this is exactly how much time it takes for the body to recover from high intensity training Failure will be defined as the point during the set where one more full rep in good form cannot be executed. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. In that kind of a case the best thing that can happen would be that you merely wouldnt make any progress; youd just spin your wheels. I hope that anyone reading this article does not take is seriously. Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. On standard toe raise machine or on leg press; 3 sets with a heavy weight going as high as you can on your toes each rep. 8 reps with a heavy weight then force out two more. Login. Training legs is painful and hard! Superset He later created a Consolidated Routine which. Mike Mentzer said of his workout routine, "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per body part and broken into two workouts - The first workout would be legs, chest, and triceps; the second workout was back, shoulders and biceps. Beyond that, you should be resting at least 3 minutes between sets. This is my experience. Whether or not the body fat calculation is accurate, at least Im getting consistent readings and have a point of reference by which I can monitor my progress. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Workout frequency fell, workout intensity rose. ), 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 Mentzer always pushed one set to muscular failure. In later years, however, he confided that he had reservations about making such a strong case for genetics. For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program How the hell were we going to grow unless we at least let that happen? Mentzer did of course fill his bodybuilding routine in his early days with high volume training, incorporating as much as 40 sets per bodypart. Superset had even less exercises. Glucosamine/Condroitin 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. 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. Books of interest: heavy duty. I will post the results of my first workout when Im finished. Your email address will not be published. switch to Heavy Duty you will have much more muscle and time allowinq the The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. As per usual, though, goals dictate the effectiveness of a program. Over two decades after his passing, Mike Mentzers workout system lives on. Please consult your physician for personalized medical advice, diagnosis, or treatment. But Heavy Duty endured. Well I can't say he's the only one, many very After nationalization in 1946, it belonged to the "Houillres de bassin du Dauphin" group. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. Therefore, when answering a question like this, you should have some experience actually doing the program in question. The Centre is part of a particularly dynamic ecosystem, within the second French . Now I see Most everybody seems to be training multiple 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. Behind the neck overhead press (5 sets, 6-8 reps) 3. Mike Mentzers Heavy Duty training system was a revolution. Look at Seated machine press (5 sets, 6-8 reps) Leg Workout On this leg routine, he performed 6 different exercises. Training Legs to failure presents it problems! She is the face behind the workout routine articles here on Jacked Gorilla. Heavy Duty books and courses continued to sell. Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. Universal machine shrugs 2 x 6-8 Derek: Before you changed over to Heavy Duty had you ever heard about it? 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. You're going to have to try something different like Heavy Duty to get different results. Try to grow increasingly stronger in this range. Superset At that point, where the weight is stuck and wont budge, I will fight to complete the rep for a period of 15 seconds then rack the weight. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. I'm currently performing one set of dips and one set of dead lifts and then 1 set of chins and one set of squats 14 days later. It flies against all quote un-quote You havent mentioned Intensity. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Getting back to your question yeah, I heard about it He won the 76 Mr. America contest at a bodyweight of 205 pounds while training on such a program, but he didnt stay with it, switching eventually to a split routine performed four days per week. You dont have to get crazy. In some cases, thats true. Like 20 sets per body part stuff 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. You can train long or hard but you cant do both. 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. Standing dumbbell shrug (5 sets, 8-10 reps), 5. squats, deadlifts and dips anywhere between 35 to 50 percent increases. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. All exercises are to be trained for one set only and to failure. The Clermont-Auvergne-Rhne-Alpes Centre brings together the units located in the Auvergne region, from Bourbonnais to Aurillac via Clermont-Ferrand, with 14 research units and 14 experimental facilities, representing 840 staff (permanent and contractual staff). His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. - YouTube 0:00 / 20:11 Mike Mentzer Consolidation Routine: 2 Month results! Dorian Yates uses this program and he was Mr. Olympia. The first group consisted of young adults between ages 20 and 35, while the other consisted of older adults, aged 60-75. After speaking with Jones directly, Mike decided to switch back to a three-days-per-week whole-body routine, performing approximately five sets per bodypart in high-intensity fashion. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. 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. her boyfriend now has an amazing body. 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. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. For the record, you can read about my entire experience on the aforementioned program here: https://wildyakathletics.com/2020/12/27/review-of-my-last-8-weeks-of-training-october-22-december-22-2020/. Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe. with strength increases so will muscle size. In his book, High-Intensity Training the Mike Mentzer Way, Mike states that he performs barbell rows parallel to the floor pulling to the sternum. The partner removed just enough stress for two or three forced reps. More like 5 or more if you really want to be at your strongest. It was just too much all at once. I know quite a few people who told me they've used steroids and none of them have even couldn't tell the difference between me and someone who did not lift weights. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. Leg extensions 1 x 6-8 You have nothing to lose and everything to gain, I thought I was your typical While you Single leg hamstring Curl: 5 sets 8-10 reps. Barbell squats: 5 sets 6-8 reps. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. Go to full-rep failure in the 6-8 rep range. If, for some reason, I cant perform the workout on the seventh day, I will do it the next possible day. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. (For those that arent aware this is a classic sign of overtraining. (And there is much merit in that approach.) And when you actually train with high-intensity, you dont need a lot of volume, Arthur Jones said.
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