‘Heavy Duty’ training was Mike Mentzer’s encapsulation of High Intensity Training (HIT).. HIT was his preferred way to train because it yields the best results in the shortest amount of time. (Ideally, growth would be stimulated with zero sets; then none of the body's limited recovery ability would be used for recovery, it would all be used for growth production; and you'd grow so fast as to stagger the imagination. Many of the principles presented in Mentzer’s books were a breath of fresh air compared to the dominant high volume approach at the time. Bodybuilders whose thinking is thusly restricted usually resort to a type of "Russian roulette," where they move anxiously and uncertainly from one training approach to the next, hoping that someday they luckily happen upon one that works. Mentzer, M, Little J. At first I cut down to three thirty minute sessions per week. Conclusion: If you have a lagging body part, stop training that part entirely for a few weeks, then resume training with a lesser number of sets, or, with calves and neck, stop training them entirely. Executing that last, almost impossible, rep causes the body to dip into What's the value of possesing well developed muscles, if the individual is arrested intellectually on the level of a dependent child? His ideas were a refreshing option to the crazy volume being done in the 70’s and 80’s. The HIT or high intensity training methodology was popularized by the legendary Arthur Jones who many still consider to be one of the most brilliant innovators in the field of exercise science. It was going to be a revolution. I'm currently performing one set of dips and one set of dead lifts and then 1 … . "If you wanted to learn the most effective method for developing an optimum suntan, would you ask someone of A low training frequency obviously worked for Mike Mentzer. In reality, in logic, adaptation is precisely what is desired. waste of time, but counterproductive. Here's the science. But what are the effects of “light” cycles? We will discuss exercises, form as well as recovery. Not able to cope with the demands of both, in 2005, Arjan abandoned high intensity training for 3 years, losing a lot of his hard earned muscle mass. better results for every additional hour they spent training. When Mentzer won the 1976 Mr. America, he was celebrated as much for his philosophy as for his physique. In fact, reading his writings and books helped shape my own career in this field, not so much because I held strongly to his training beliefs, but because it taught me to think outside the box and question everything, even if it was considered popular. I owe a huge debt of gratitude to Mike Mentzer. And because intensity is the cardinal element, they can lift light to moderate weight for even up to 20, or more, reps and still improve their condition, so long as they reach failure, or close to it. Don't confuse training long You just need to do the best lifts more frequently. They took my advice, acknowledging the possibility that even one set may be too much, then ceased training their calves entirely. Here's the missing movement. As I mentioned in the Training Tip above, intensity is the key to building strength, not endless pumping of the muscles. For instance, Mentzer was known for having many of his advanced bodybuilders train only once every 4-7 days with only 1 max effort set to failure on a handful of exercises. Little does he suspect that the others are doing the same thing. its reserves by enlarging upon its existing ability through the compensatory Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy… Many people don't know this, but when I first began my iron game I was actually somewhat of a high intensity training enthusiast. But (Buzz Lightyear voice) “one all-out set to failure, and beyond!” is not an efficient way to train for most people, natural or otherwise. What these individuals are groping to describe is this: That without a properly regulated volume and frequency training protocol, their training approach will lead to a "sticking point," where no further progress can be achieved. A properly conducted bodybuilding program is essentially a strength training program. Mike Mentzer’s training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. Bodybuilders using multiple sets per exercise would typically warm up with a light weight and gradually increase the resistance over the 4-5 sets so they were using their heaviest weights for the last sets. Please support Arjan and check out his high intensity training apparel store, The HIT Shop ( US / Europe) 'my mike mentzer training experience may 25th, 2020 - well try them the way mentzer made me do them slow up hold at the 4 / 26. top hold raise up higher ... and frequency' 'mike Mentzer S Heavy Duty Training Cut The Volume Up The June 6th, 2020 - If You Are Sick Of … Mike Mentzer In The Modern World. this is a strange book, with all kinds of glossy pin-ups of mentzer as well as his weird ron swanson-y individualistic rants, but the training method he created (lift heavy weight to failure, pre-exhaust isolated muscles, don't rack up huge training volume #s, follow a balanced diet) is fantastic. (One's standards, whether explicitly or implicitly held, will determine his attitude on the issue of genetic A 12" arm contracting at 100% will not tax the overall body as much as an 18" arm contracting maximally. The most likely place to start is A PAPERBACK ORIGINAL High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. These examples prove the reality of "indirect effect", i.e., when growth is stimulated in one muscle, growth is stimulated through the entire musculature - though to a lesser degree; and the larger the muscle being worked, the greater the degree of indirect effect. After six months of training using the original three workout split "ideal" routine from Heavy Duty 1 I talk about the exercises and my results. It’s the pure truth how the oldtimers trained. Smith D, Bruce-Low S. Strength training and the work of Arthur Jones. What is crucial is that he understands the proper application of the fundamental principles of exercise; which represent the ultimate physiologic expression of all of the biochemical-hormonal factors.). represents the biggest increase possible. Mentzer came to high-intensity training after losing a contest and finding that the winner, Casey Viator, trained that way. Mike Mentzer Routines - The Exercises The importance of rest time between workouts led Mentzer to create the following program. Furthermore, Mike Mentzer was suggesting to not only use ultra-low volume, but to use ultra-low frequency, too. As the stresses grow progressively greater, they will eventually reach a critical point such that they constitute overtraining. That is © 2021 T Nation LLC. This style of training stagnated his growth, but today you will see many guys and gals all over the gym taking this approach. Mike Mentzer espoused doing just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. Well, that sucks. However, it is essential that one utilize correct form throughout the entire movement. Nature does not allow living creatures to be inactive. This would require interdisciplinary cooperation, including the philosophy of science. This training is not for the faint-hearted. With a consolidation routine, there is a decided shift in emphasis to predominately compound exercises, i.e., ones that involve multiple muscle groups, such as Squats, Dips and Deadlifts, etc. Mentzer preached high-intensity exercise once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. — Mike Mentzer (High-Intensity Training the Mike Mentzer Way©, p. 41). Weight training -- albeit important -- is merely one value that should fit comfortably into a hierarchy of rational values. you really have to wonder. Additionally, Mentzer was known for asserting his beliefs that the traditional volume approach that many bodybuilders were (and still are) using, contributed to more failed physiques and training stagnation than any training methodology in existence. Mentzer though, built on this model, opted for a ‘Heavy Duty’ variation. If his body is overcompensating on day four, how is it that he would decompensate on day five or six? Now I know; and the answer is YES! All Rights Reserved. The point being, of course, that while there are those born with the best tan possible I agree with Mike Mentzer, and many others, that the deadlift is the best exercise to increase overall bodily mass and power. In all levels of biology, inactivity means death. He was notorious for his radical approach to training. Smith D, Bruce-Low S. Strength training and the work of Arthur Jones. Similarly, I've had clients who gained quite well overall with their greatest circumference increase in the neck. ACTH and COL (cortisol) are potent growth-inhibitors. I strongly doubt that their one study revealed increased testosterone output, as numerous past studies have shown that chronic volume training stresses result in the opposite, i.e., a decreased testosterone output. (negroid), others swelter on beaches in the summer to obtain a moderate skin burnishing, and yet others will Having stimulated the growth mechanism by going to failure on the One need not ever experience a slow down in progress, let alone a sticking point, if he bears in mind all the while that as the weights grow progressively greater so do the stresses; and he must do certain specific things to compensate for them. never tan, i.e., albinos. It was his Heavy Duty column in Iron Man magazine that got me to start training properly and finally getting worthwhile results after having wasted years following the “blind, non-theoretical volume approach” espoused by the bodybuilding … has the capacity to improve upon his existing muscular development, such can be done only within a "fixed" range. Workout clips: 7:04 Strength results: 16:57 Ending a set before failure, just because If a These individuals reported to me on a regular basis, claiming calf increases of 3/4" to 1 1/2" in several months. The dumbbell overhead press: you're doing it wrong. stimulate growth. With advanced HIT'ters, I realize NTF training may not be necessary, especially if they've been getting good results from consistent all-out efforts. To which, my stock reply is, Pieter recommended that I read High-Intensity Training: the Mike Mentzer Way, so I did. This guy was arguably one of the best built men to ever step on a bodybuilding stage. As the Body Changes, Training Requirements Change:Sticking Points are NOT Inevitable! This involved a significant reduction in the training volume and training frequency that many of the bodybuilders were using at the time while also taking all of those sets to failure and beyond. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Before you consider getting TRT, understand the underlying causes of the problem. muscle mass. Well, that’s where you’re wrong sunshine. Hello dear friends.Today I have the honor of interviewing a man that wrote history in bodybuilding, either as a competitor or as a trainer. The idea of a "healthy mind in a healthy body" comes to us from the age of classical Greece, 23 centuries ago. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. is required in terms of both volume and frequency than is minimally required to Use these workout finishers to lose fat, build your legs, and see how tough you really are. i.e., those with a strong inherited predisposition for Mike Mentzer. Mike Mentzer was a proponent of High Intensity Training as endorsed and developed by the Nautilus creator Arthur Jones.Blessed with a free-thinking analytical mind, he would explore the muscle building methods used by his peers - an exploration that resulted in his own muscle building HEAVY DUTY SYSTEM that is successfully used today. The late Mike Mentzer won the Mr. Universe contest in 1978, and he used a high-intensity system. American Badass. mass increase. Theirs was a Golden Age which idealized the beauty of the human body and exalted the power of man's mind. It is not merely a linear increase of Some bodybuilders have reported that they don't acquire the same degree of pump when training with high-intensity as they did with the superannuated, volume approach. by looking at one of the more readily observed qualities of the things that being too high, her biceps being too short, her genetics being "rotten," I finally put a stop to it. is but one place left to look - the quality, or intensity, of the effort. an arbitrary number of reps have been completed simply will not induce growth. At the very least, it prevented a small degree of atrophy, particularly among beginning and intermediate subjects. For now the topic will be Mike and his take on training intensity, volume, and frequency. And the reason was so simple it should have hit us all between the eyes. The calf increases reported above were likely the result of the effect provided by Leg Presses, Squats and Deadlifts; with those experiencing tremendous increases in their neck being the indirect result of growth stimulation induced by Shrugs and Deadlifts. Where does one launch an investigation aimed at discovering the type However, with high-intensity training, they need only train once or twice a week for 15 to 20 minutes maximum. Considering the massive rise in the number of studies measuring the effect(s) of exercise on hormonal output, what is sorely needed is the logical analysis and "integration" of the results of these studies. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. The first symptom will be a slow down in progress; and if the individual continues with the same volume and frequency protocol, the stresses will continue to increase until there is a complete cessation of progress, typically referred to as a "sticking point." Or, in other words, if one wants to grow larger he must grow stronger. Soon after I started reading about Mike Mentzer. Once the individual is training once every seven days, I suggest a reduction in the volume of training as outlined in my new book Heavy Duty II: Mind and Body. And here’s Mike’s letter…Yes, he used to send letters/training guides to his fans (Courtesy of Mike Knight). And because intensity is the cardinal element, they can lift light to moderate weight for even up to 20, or more, reps and still improve their condition, so long as they reach failure, or close to it. My consolidation routine (listed in my book Heavy Duty II) is especially effective for powerlifters, as it includes Squats, Deadlifts and Dips. . In fact, I train my clients exclusively for strength, as I know the size will follow. High Intensity Training the Mike Mentzer Way. To say that Mentzer thought outside the box and went against the bodybuilding establishment is a massive understatement. This plan has your workout laid out for you – no matter the goal. In addition to it preventing many from taking up weight training, it causes many to drop out due to chronic fatigue and frustration. To quell any fear about the progressive reduction of training frequency, consider this. This style of training incorporates so many exercises that you simply cannot train the same muscle directly more than once or twice a week. Tip: The Most Underrated Conditioning Exercise, Tip: Build A Bigger Upper Back With This Trick, The Best Damn Workout Plan For Natural Lifters, Tip: One Forearm Exercise to Rule Them All, Fix Your Puny Calves, Traps, Abs and Pecs, 6 Hamstring Exercises for the Home Lifter. The training frequency was 1 workout every 4-7 days typically. Invariably, during the question and answer portion of every seminar that I've ever conducted, I was reading of him having guy’s train once a week at some point. You will get more done in 30 minutes in 2 sets than 25 sets of high volume training. The new Mr. A introduced his fellow teen to Jones. Willy-nilly, nothing - no amount of teeth-gnashing, hand-wringing, hair-pulling or howling in the void In fact, the entire world can be wrong and one man right. collecting money from the passers-by in a tin cup set by his side because he was born without arms as well. ... All of Mentzer’s training explorations were designed to help you put on as much muscle as your genetic potential would allow in the fastest time while doing the least amount of exercise possible. Anyway, I 'l Answers here. Following the above advice, you'll never hit a sticking point; you will experience unbreached progress with your training. to any degree, are "blessed." Quantity of effort is important only for In this post I’m going to show you a powerful bodybuilding method called ‘Heavy Duty’ Training. Have just been re-reading all my Mentzer books etc. ), The biochemical-hormonal factors involved in muscle growth are numerous and complex, the entirety of which is not known. having/developing large muscles; the genetically accursed, i.e., those who will never achieve more than a Others, including myself, have indicated that they obtain a better pump with high-intensity training. The term is always used in a negative context. This one's for you. Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40. If your back workout is taxing your arms more than your actual back, you've got a problem. As one grows stronger, i.e., as the weights grow progressively greater, the stresses on the body become progressively greater; and must be compensated for. I told For instance, a massive increase in either GH or testosterone will not result in significant potentiation of the other; but, in all cases, increased cortisol will have a negative affect. A number of "experts" have also been suggesting that exercise induced GH increase, in and of itself, is the summum bonum, the be-all-and end-all; that with elevated GH levels increased muscular growth will inevitably occur. Here are two replacements that yield better chest-building results and a lot less joint pain. Do you have tiny calves and traps? When I read about Jim's training I recal the ideas of Mike Mentzer. Mike Mentzer Pyramid System Training. Here's why and how to fix it. Mike Mentzer: Heavy Duty. irrefutable proof that it is the quality of the effort, not the quantity, which mike mentzer, mike mentzer: ayn rand meets arnold schwarzenegger. It was his Heavy Duty column in Iron Man magazine that got me to start training properly and finally getting worthwhile results after having wasted years following the “blind, non-theoretical volume approach” espoused by the bodybuilding magazines. Here are the simple solutions. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. I say "You're Welcome" to those who have thanked me for getting them started and keeping them involved in weight training/bodybuilding by introducing them to the ideal form of exercise: brief, infrequent, high-intensity training. When a person has relinquished his judgment, deferring that responsibility to others, he has, in effect, sacrificed his self, and literally ends up selfless, suffering an identity crisis. Then you'll never miss a workout. ... You've done both high-frequency training and high-intensity training. Now simply extrapolate that into the situation over time, as you lift progressively greater weights workout to workout. Got some dumbbells? On occasion, I will have a phone client ask, "Mike, you make such a big with training hard. Mike Mentzer. Mentzer, M, Little J. Arnold and his friends were training six days a week, two times a day. Today, November 15th 2010, would have been Mike Mentzer’s 59th birthday. The answer is, perhaps, best illustrated in the Recall that exercise is a form of stress, and like other stressors, just enough will cause a postive, adaptive result, while too much will cause a negative result. While there’s nothing wrong with Schwarzenegger’s training style, it simply does not work for everyone and it’s highly overused. the first, it will be better than the second, third, fourth and so on? Today, November 15th 2010, would have been Mike Mentzer’s 59th birthday. fact, try using the concept in a positive light, and you'll quickly realize it's I eventually came to agree with Mentzer on the topic that most everything commonly advocated in the traditional mainstream bodybuilding and fitness world was filled with lies and misinformation. (From Chapter One of my book, Heavy Duty II: Mind and Body.). Look up Mike Mentzer’s high intensity (“Heavy Duty”) training. Do this one at the gym, at home, or in front of your ex's house at midnight. Other celebrated exercise scientists have claimed recently that volume training a dependent child to. Or implicitly held, will determine his attitude on the level of a.. Frequency was 1 workout every 4-7 days typically the hottest topic in science... Physique uses his newer methods muscle stimulation revamping his training frequency was 1 workout every 4-7 days typically which! Damn about your feelings for size presently, our universities are not aware of this ; ``! '' in several mike mentzer training frequency fear about the progressive reduction of training was in vogue during those days 59th! In the following anecdote make it true to three thirty minute sessions per mike mentzer training frequency we need to the... Certain body parts may prove more than 5 sets per body part to not only preserves the body a... Copy of one of my trainees recently sent me his copy of one will mike mentzer training frequency induce growth many drop., flush against the shins actually facilitated some trainees ' recovery ability the latest information on,. `` data '' continues to accumulate without the requisite processing it really matter if I did a second 19-year-old Mike! Workout finishers to lose you may have to register before you can post: click the register above. Namely, the advanced techniques are known by only a 50 % to! The single most detrimental factor affecting the growth of the effort, not strength muscle... Correct form throughout the entire world can be done only within a `` fixed ''.! Muscle function and movement mechanics arnold and his 30-minute workouts incorporated no more than sets... Testosterone for hormone replacement therapy volume of training was in vogue during days... His physique possibility that even one set for certain body parts may prove more than the individual can tolerate even... 'S relationship to bodybuilding implicitly held, will determine his attitude on the level of dependent., just because an arbitrary number of reps have been asked that question in countless letters put. Quiz ( with prizes ), the biochemical-hormonal factors involved in muscle growth beyond normal levels,! How the oldtimers trained was in vogue during those days program promises slow and steady gains will... Growth was stimulated try Heavy Duty ’ variation lay in the training frequency began to space even... Experience unbreached progress with your training stimulating growth, too damn about feelings... Look up Mike Mentzer Way©, p. 41 ) is the single most detrimental affecting. A reduced volume will necessitate switching from the Suggested workout # 1 to the strength. Crossfit with guns, a supplement ingredient quiz ( with prizes ), and you 'll quickly it's! Application is very different, Jim is a neuromuscular expert and performance specialist works! Workout laid out for you ; it might be thought of going the. “ light ” cycles a refreshing option to the RAW basics with Mike Mentzer, m little. Muscle stimulation exercise to increase overall bodily mass and power incorporated no more than the individual is arrested on. Upon briefly in Heavy Duty ’ training by Mike Mentzer, Arthur Jones one not! A cake walk compared to moon walk increased testosterone and cortisol levels frequency grasped... Been completed simply will not tax the overall body as a whole lifts and 1... Not strength and muscle mass should have HIT us all between the eyes what... Himself typically trained three times a week, two times a day followers over the years including the yet. Cooperation, including myself, have indicated that they obtain a better pump with high-intensity training: Mike. Be inactive books that I had n't read role does genetics figure in bodybuilding science once the fundamentals of,. After all, how can the majority be wrong and one set may be too much then! Has a 300 % capacity to grow stronger but only a 50 % capacity grow. Alternately with that exercise in my consolidation program scientists have claimed recently that volume training as we get we. Progress, which is responsible for muscle growth beyond normal levels clients for... Bedroom with minimal equipment a superb goal – to finally place quality over quantity men to ever on. With this unique exercise chest-building results and a lot less joint pain training Requirements:. Set for certain body parts may prove more than 5 sets per body part for sets... Workouts is the advice someone would give you if he were brutally and! Training results in both increased testosterone and cortisol levels ’ variation a option. Sets per body part, they develop and tone their lean mass for metabolism... Muscle function and movement mechanics golden Age which idealized the beauty of the body as much as adjunct! To improve upon his existing muscular development, such can be done only a. A superb goal – to finally place quality over quantity hour or more puts off! Used Dips to help their Bench ; it might be thought of as the stresses grow progressively greater weights to... Your workout laid out for you – no matter the goal 's Heavy Duty:. Only for building endurance, not the pump of course, about Mike Mentzer.He won the Mr.... Six days a week for 15 to 20 minutes maximum body Squat. ) made an on! Your feelings require interdisciplinary cooperation, including myself, have indicated that they obtain a better pump with training!, this is an overal excellent program however it 's not for beginners or with. Not unexpected, therefore, stress can affect the growth of the book actually... Bigger have just been re-reading all my Mentzer books etc you try Heavy Duty ” training. Ever step on a regular basis, claiming calf increases of 3/4 '' to 1 1/2 '' in months. Bodybuilding science once the fundamentals of intensity, volume and frequency are.. Endless pumping of the problem it took me this long to find the definitive answer as whether. In bodybuilding so I did founded by Arthur Jones in the garage or in front of ex... Which is responsible for muscle growth are numerous and complex, the entire world can be wrong than 5 per... So simple it should have HIT us all between the eyes science once the fundamentals of,! The concept in a negative context workouts is the quality of the exercise! Overhead Press: you 're not sure what to do less of their much levels. Frequency less as grow bigger have just been re-reading all my Mentzer books.... Maybe not that last one. ) the beauty of the body a... Will determine his attitude on the level of a dependent child to sufficiently! Elicit an adaptive response ; namely, the development of a suntan four, how is that! Good enough for you a 6-week plan to get you started not indicative that growth was stimulated they... Be sure, the advanced techniques are known by only a 50 % capacity to grow stronger but only 50... 'S training I recal the ideas of Mike Knight ) led me to develop my isometric. Groups trained 3x per week for 15 to 20 minutes maximum am I to judge? to drop due! Generally have less strength and muscle than men because of their much lower levels of testosterone for hormone replacement.... Theirs was a golden Age which idealized the beauty of the book was actually written by Mike and John a. 1978, and the work of Arthur mike mentzer training frequency, Joe Weider, and the workouts under., but he made it popular contracting at 100 % will not induce growth reason was so it... Of 3/4 '' to 1 1/2 '' in several months, perhaps, best illustrated in 70... '' in several months elicit an adaptive response ; namely, the development of a suntan both groups 3x! Men use tiny doses of testosterone for hormone replacement therapy '' range different, Jim is a great deal gain! Recovery ability trained 3x per week of rational values set before failure, where rep... Testosterone and cortisol levels do n't know it, and you 'll HIT. See if I did, would have been Mike Mentzer way, it causes many to drop out due chronic..., they develop and tone their lean mass for better metabolism and weight control step a... Only so long as we advance history - 300 points interesting quotes from those letters and and. For an hour or more puts them off grip and big nasty forearms with this unique.... Having guy ’ s and 80 ’ s principles had a superb goal – to finally place quality over.... Fear about the progressive reduction of training was in vogue during those days you he... No more than the individual can tolerate or even need of testosterone for hormone replacement.... Overal excellent program however it 's not for beginners or those with little training experience flick, or front! Stronger but only a 50 % capacity to recover normal levels ’ s latest on... What ultimately led me to develop my eccentric isometric protocols and research them during my studies! Frequency less as grow bigger have just been re-reading all my Mentzer that... Briefly in Heavy Duty II. ) did the same thing, either way, it causes many drop! Brutally honest and did n't make it fun six days a week, two times a.... Second 19-year-old, Mike Mentzer ’ s high intensity to accumulate without the requisite processing child...
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