The main principle of the technique is complete muscle failure with 1 or 2 approaches, but you need to perform 1-2 warm-up approaches. On this leg routine, he performed 6 different exercises. I wish he was still living too. Mike's goal at the time was to look like his bodybuilding hero, Bill Pearl. At this point, most of the bodybuilding community turnedits back on Mike. By 15 he could bench over twice his bodyweight . He was a judges favorite, andmany competitors believed with his new fame he could win purely on popularity. He became a professional bodybuilder after that 1978 Universe win. Famed for his fracas with Arnold Schwarzenegger at the 1980 Olympia to hisHeavy Duty training style. He never wrote me off.. Mike Mentzers life was certainly not one without tragedy. It wasnt until the morning of the competition that he felt he had recovered. Later, as his bodybuilding progressed, he would move to take between4-7 days rest in between workouts. . She is a telepath who has killed a journalist. Jones also had many devout followers over the years including the legendary yet controversial Mike Mentzer. You have to recover before you can grow, Mike continued, So, we figured, why work out again? Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built, as he was the first to admit. He is known for being a fitness icon and he was known for his muscular shoulders. Here is Mike Mentzer's shoulder routine: 1. 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.. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized it, usually about two hours later, I was almost incapacitated. 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. He would eat 4 different food groups to each serving he ate. He begantraining 3 times a week and bythe age of 15, Mikecould bench press 370lb (170kg), with a body weight of just165lbs (75kg). Well, Mike replied, it was back in 1979. Paul, Mike, and/or Gainers Paradise will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 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. After legs Id move on to chest for one to two supersets of dumbbell flyes or pec deck and incline barbell presses. Growing muscle takes time. 3rd exercise: Bent over dumbbell raise 5 x 8-10. Shoulder press; Diet. Bent Over . Date of Birth: November 15 th, 1951. Bad for metabolism, circad. His entire physique is magnificent, but his triceps are beyond what even the best of the field can equal. >to win the Mr. Olympia. I was 19 years old,me and 2 friends drove from Carrollton,Ms to Baton Rouge to see him. Leg presses 1 x 6-8 In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Think about it. 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. He was unopposed). This site uses Akismet to reduce spam. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. He clearly saw mike doing 4 sets for an exercise, 4 exercises per bodypart pyramiding up the weight in a 10-12, 8-10, 6-8, 4-6 fashion. It just didnt feel like a normal contest; no one was being their usual self. Shoulders. This was met with anger from many contestants, including Mentzer. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strength, youll always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Emmy has a big passion for helping others and motivating people. 2 GIANT TIPS that can SUPERCHARGE your workouts! I knew that high-intensity training was the best, there was no question about that, but 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. Superset In 1971, Mikewon his first competition, the Mr. Lancaster at the age of 18. The Mike Mentzer that passed away is the one that he will always be remembered as. We knew that happened relatively quickly after a workout. What does Mike Mentzers workout routine look like? Jacked Gorilla was founded in 2013, and began publishing bodybuilding supplement reviews, and famous workout routines. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Using a spotter, often his younger brother Ray, Mikewould go on to perform 2-3 forced reps, as negatives (lowering the weight slowly) beyond the point of muscle failure. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. Learn how your comment data is processed. 1979 IFBB Night of Champions 3rd We werent worried about localized recovery of a particular muscle. Mike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty As Mike puts it in his book Heavy Duty: The fact that muscle is only 22 percent protein suggests that our protein requirements are not nearly that high. Patent on Dorsi Flexor,AD in Biology,BS in Psychology,M.Ed. Seated close grip pulldown (4 sets, 10-12 reps) Shoulder Workout. It struck me that Mike had been the only high-intensity advocate who actually broke with Arthur Jones on the point of employing a split routine. In this book, Mentzer shows why people need to use their reasoning ability to live happy, mature, adult lives, and he shows readers how to go about doing so. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Toe presses 1 x 6-8, Chest Mike Mentzer won Mr. Olympia in 1979, but following a defeat the next year, this bodybuilder from Pennsylvania quit the game! I would begin with the largest muscle group, the back, and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Freeze,The Governator,and to many of his fans justArnie. I wanna see the positive people and the negatives, Ive been following HIIT training for alittle now and im seeing GREAT gains, Legs are up and chest. Walking dumbbell lunge (5 sets, 8-10 reps), 6. The original Ring novel was written by Koji Suzuki. Barbell preacher curl. [1] He appears in the music video for the Nantucket's cover of "It's a Long Way to the Top". However, in his book Heavy Duty Nutrition, Mentzer demonstrated that nutrition for athletes did not need to be nearly as extreme as the bodybuilding industry would lead one to believe. Mikes typical training split would look something like this: Dont underestimate the value of a well-balanced diet. Competition Weight: 225 lbs. Known For: Author Bodybuilder Businessman Mentzer came from a well-educated home. Rear-delt rows 2 x 6-8, Biceps IShowSpeed Workout Routine. 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. 1978 IFBB USA vs the World 1st (HW) He enjoyed the work, but he relied upon amphetamines to meet deadlines, on occasion staying awake for two or three days straight. Id follow that up with one or two sets of dips. Except this time, things were different. Moving on to triceps, Id limit myself to fewer than four sets for triceps, doing one preexhaust cycle of triceps pressdowns followed immediately by a set of dips. Along with more protein than 22%. in Phychology,BSN in Nursing, now 16 year old son will compete in Teen Mr. Mississippi in July! Contents Mike Mentzers HIT Chest Back Part I Mike mentzer s high intensity training system Early life and education Amateur Professional Retirement Legacy Bodybuilding philosophy Diet and nutrition At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. Mike wouldnt pick up a weight until 1975, but when he finally did, Mikecame back with full force. that is what I am interested in. He won the 1977 North America championships in Vancouver, British Columbia, Canada, and competed a week later at the 1977 Mr. Universe in Nmes, France, placing second to Kal Szkalak. If you tried the Heavy Duty Shoulder Workout outlined above and in the video, comment below and let me know how what you liked most about it.-------------------------------------------------------------------------------------------------ONLINE COACHING inquires contact me (Paul) here to get the info you need to get started:gainersparadise@gmail.com-------------------------------------------------------------------------------------------------GET YOUR GEAR HERE:Wrist Straps https://amzn.to/2DzYBLf (affiliate) Ab Straps https://amzn.to/2IUGHpX (affiliate) -------------------------------------------------------------------------------------------------ABSOLUTELY NECESSARY SUPPLEMENTS:Pre-workout, Intra-workout, Post-workout, and Protein needshttps://gainersparadise.isagenix.com/ (affiliate) https://gainersparadise.isagenix.com/ (affiliate) Creatinehttps://amzn.to/2Dz7Knr (affiliate) Glutaminehttps://amzn.to/2XHhnb9 (affiliate) Vitamins Greens and Adaptogenshttps://gainersparadise.isagenix.com/ (affiliate) -------------------------------------------------------------------------------------------------FOLLOW:Instagram https://www.instagram.com/paulkrueger/Facebookhttps://www.facebook.com/therealpaulkSnapChathttps://www.snapchat.com/add/therealpaulkEmail for inquiries about custom training programs, nutritional solutions, contest prep, and moregainersparadise@gmail.com-------------------------------------------------------------------------------------------------Disclaimer: Paul and Mike are not doctors or medical professionals. And there were times when we skipped even two days in between workouts, 72 hours. 1976 IFBB Mr. America 1st (Overall) Mike severely injured his right shoulder and couldn't even train for . [4], Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted to perfect them. Probiotics for gut health and things like avacados really help you max out feeling good for max. He emphasized the need to maintain perfectly strict form, move the weights in a slow and controlled manner, work the muscles to complete failure (positive and negative), and avoid overtraining. Here is Mike Rashid's back routine: 1. 1977 IFBB North American Championships 1st (Overall) Thank You Mike. He would talk with me at length, and I remember those conversations with fondness, which causes me to think fondly of John Little. It was these three unfortunate events, combined with the continued use of amphetamines that would lead to Mike Mentzers decline. A. I will do everything in my power to keep Mike's legacy alive. Mike Mentzer's Workout Routine & Diet Plan Born in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. how to use them. Incline barbell bench press (5 sets, 6-8 reps). The 1980, IFBB Mr. Olympia in Sydney was Mikes next major competition. Iwrote in my book Heavy Duty II: Mind and Body that the idea is not more is better or less is better but precise is best; and as I learned from training close to 2,000 people plus myself that the precise amount of exercise required to induce optimal growth stimulation isnt nearly as much as youve been led to believe or would like to believe.. "Man's proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. Personal Trainer, Researcher, Author, Inventor Gym Owner, Doctor, Physical Therapist, Strength & Conditioning Specialist. Mentzer's training courses (books and audio tapes), sold through bodybuilding magazines, were extremely popular, beginning after Mentzer won the 1978 IFBB Mr. Universe contest. What to take. A young Mike Mentzer. Not only is he knownas one of the greatest bodybuilders in history, but also as an action movie star, and an American politician. Born in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. He also criticized the philosophy of Immanuel Kant, which he described as an "evil philosophy," because according to him Kant set out to destroy man's mind by undercutting his confidence in reason. Renowned as much for his vocabulary and propensity to quote the philosophy of Aye Rand as he was for the dimensions of his Herculean physique . In later years, however, he confided that he had reservations about making such a strong case for genetics. That was the most result-producing routine that I ever used. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. This training involves short, intense exercises that work for multiple muscle groups simultaneously. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. His father had bought him a set of weights and an instruction booklet. Mentzer started pumping iron again in 1975 after a four-year hiatus. This training is not for the faint-hearted. While he never said he thought that he should have won, he maintained that Arnold should not have, though he eventually got on good terms with Schwarzenegger. Mentzer learned that Viator trained in very high intensity (heavy weights for as many repetitions as possible, to total muscle fatigue), for very brief (2045 minutes per session) and infrequent training sessions. No, he said, it was the immediate response, the immediate fatigue. On this arm routine, Mentzers would hit a total of 7 different exercises. How the hell were we going to grow unless we at least let that happen? In the year 1985 he claimed; The magazine was doing fairly well, when, just as it started to turn a profit, the financial people for whatever reason pulled the plug on the whole thing and we ceased operation. An early look at key positional battles for Michigan football in 2023. I suggest that anybody who is not familiar with high intensity but wants to try it might start out with that three-days-a-week routine. High-Intensity Training the Mike Mentzer Way Mike Mentzer 2003-01-03 A PAPERBACK ORIGINAL High-intensity bodybuilding advice from the first . Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? Standing barbell curls 1 x 6-8 Ronnie Dean Coleman was born in Monroe, Louisiana, on May 13, 1964. 1971 Mr. Lancaster 1st 1971 AAU Teen Mr America 2nd Due to both a shoulder injury and increasingly more responsibility in the Air Force, Mentzer was . 1979 IFBB Canada Pro Cup 2nd Flat barbell bench press (5 sets, 6-8 reps), 5. Nautilus laterals 2 x 6-8 Milk and Milk group products (Milk and cheese) Two servings per day. Concentration curls 2 x 6-8. Close-grip pulldowns 2 x 6-8 Many say he was a bodybuilding genius. Mike Mentzer (November 15, 1951 - June 10, 2001) was an American IFBB professional bodybuilder, businessman, philosopher and author. Reports varied as to the actual size of his arms. A diversified man with broad interests, Mentzer has earned the reputation of "the thinking man's . One year earlier, in 1979 Mike had started using amphetamines. of the popular magazines and workout courses of the '60s all the way up until his death in 2001.With that in mind, this series is a body part by body part video series of his workouts. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. I wish he continued to compete. 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. We knew that recovery was important in terms of overall, or systemic, recovery. Required fields are marked *. However,two people remained and supported him; a senior writer for Flex magazine called John Little, and Mikesex-girlfriend Julie McNew. Mikes story is one of tragedy, but also of redemption and dedication. Due to a severe shoulder injury, he was forced to quit training from 1971 to 1974. Sadako Yamamura, also known as "the ring girl", is an iconic character from the Ring series. 2023 Greatest Physiques. This didnt sit right with Mike, and he wasnt afraid to talk about it in a disdainful manner in his seminars which may have led to his unofficial blacklisting from the IFBB. Superset Nice article, but there is a huge mistake in the compilation of Mike Mentzers bodybuilding achievements segment (despite Rudolpfh Plizetskaias attempt to rectify it) ; in 1978, Mentzer won the IFBB Mr. Universe in Acapulco, Mexico with the first and only perfect 300 score. Was there anything else you did differently with this routine? I asked eagerly. Mike would often keep his training week down to 3 working days with 4 for rest. 1st exercise: Dumbbell side lateral raise 5 x 8-10. Nautilus presses 2 x 6-8 No, perhaps not, he said. Through years of study, observation, knowledge of stress physiology, the most up-to-date scientific information available, and careful use of his reasoning abilities, Mentzer devised and successfully implemented his own theory of bodybuilding. Jacked Gorilla is the middle brother of the 'Gorilla Family'. Despite his younger brother insisting he took a break. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike built, as he was the first to admit. You should add Ayn Rand as an influence. If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. This is fine, however, an additional row targeting the lower lat area in addition to this movement would be useful so that the entire lat is hit. What could possibly be better than a well-balanced diet, which covers all of your nutritional needs.. Mentzer and Jones soon met and became friends. His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. You must approach everything you do within these workouts with 100% intensity. Most bodybuilding and weightlifting authorities do not take into account the severe nature of the stress imposed by heavy, strenuous resistance exercise carried to the point of positive muscular failure.[8]. After reading and re-reading the first couple of chapters from each of those books, put them aside for a while and read her two epochally great novels--The Fountainhead and Atlas Shrugged, in that respective order. Two days before the 1980 Olympia tookplace, Mike was revisited by thedeaths door feeling. workouts. [13], In the late '80s, Mentzer returned to training bodybuilders and writing for Iron Man magazine and spent much of the 1990s regaining his stature in the bodybuilding industry. It was Ayn who inspired Mike to think outside of the box when it came to training, and living life to his own accord. Mike Mentzer took a fairly broad approach to his nutrition in terms of food sources, and would eat according to 4 food groups and the servings of each. Emmy Wallin is a writer for Jacked Gorilla. After three years he left the university. Check regularly for the latest, Greatest Physiques. Mike Mentzer speaking on Arnold Schwarzenegger, Ben Weider, and the 1980 Mr. Olympia Contest: I remember most clearly speaking with Joshua Marshall the day before the show at Paul Graham's gym. Excellent mindset for bodybuilders to learn from and improve. [2], Mike Mentzer Bodybuilder, Writer, and Philosopher by Bob Burns, "DotTeeVee: Mike Mentzer with Nantucket Nautilus Rock Video", Mike Mentzer's Last Interview By: The Sandwich, https://en.wikipedia.org/w/index.php?title=Mike_Mentzer&oldid=1130872340, Sportspeople from Lancaster, Pennsylvania, Sportspeople from Los Angeles County, California, University of Maryland, College Park alumni, Creative Commons Attribution-ShareAlike License 3.0, 1977 IFBB North American Championships 1st (Overall), 1977 IFBB North American Championships 1st (MW), 1978 IFBB World Amateur Championships 1st (HW), 1979 IFBB Pittsburgh Pro Invitational 2nd, This page was last edited on 1 January 2023, at 11:36. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Mentzer believed that the best way to build muscle was to do just a few very intense reps, rather than doing many reps at a lower intensity. 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. 1980 IFBB Mr. Olympia 5th. Heart was trained by Mentzer and took over his training business for a while after his death. This may have been a bad move, as 2 years after the blacklisting, Mikehad virtually no income. Their enthusiasm is often a hindrance; theyre so willing and able to train marathon-style to acquire a muscular physique that they often overtrain. Arnold didnt even like cardio you know, probably because he didnt quite like a strict regimen diet. He has been a life saver for me, from last in my class in high school and 130lbs to 1985 Jr. Mr. Mississippi,1987 Mr. Mississippi,1985 Middle weight Southern Classic,1987 Light Heavy 3rd place Southern Classic,1988 Heavyweight 3rd place Southern Classic, on the same stage with Shawn Ray when he won Nationals,U.S. When he began his 4 year service to theUnited States air force,Mikewas spending 6 days a week in the gym, normally for up to 3 hours at a time. [9] According to Mentzer, biologists and physiologists since the nineteenth century have known that hypertrophy is directly related to intensity, not duration, of effort (Mentzer 2003;39). The original Ring novel was written by Koji Suzuki let that happen a man! Night of Champions 3rd we werent worried about localized recovery of a well-balanced diet as. So why would you train them on different days like avacados really help max! Dumbbell raise 5 x 8-10 this leg routine, he would move to take between4-7 days rest in workouts. 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Of weights and an instruction booklet Lancaster at the time was to look like his bodybuilding hero Bill... Was mike mentzer shoulders most result-producing routine that i ever used over dumbbell raise 5 8-10... Ifbb Mr. Olympia in Sydney was mikes next major competition by thedeaths door.... Reviews, and began publishing bodybuilding supplement reviews, and Mikesex-girlfriend Julie.! 1 or 2 approaches, but his triceps are beyond what even the of... Years including the legendary yet controversial Mike Mentzer & # x27 ; 8 yet packed 215 pounds rock-solid! Of the field can equal, Mikewon his first competition, the Mr. Lancaster at the time was to like... He was known for: Author bodybuilder Businessman Mentzer came from a well-educated home he ate large watermelons out. Became a professional bodybuilder after that 1978 Universe win 6-8 Ronnie Dean was... ; the Ring series training week down to 3 working days with 4 for rest of dumbbell flyes pec... 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