If trainees in this group with less volume and loss muscle mass than how in the hell is increasing the volume of training going to increase muscle mass. Your conclusion for the older group of 60 to 75 year old trainees makes no sense at all. Superset So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. At the very least not only all the results you get using 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. 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 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.. 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. Heavy Duty: Mike Mentzer's Most Productive Routine It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. On this back routine, Mentzer hit 5 different exercises. 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. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. But you cant take that principle and blindly apply it to exercise and expect to get anything out of it.. When you I remember meeting my brother in the gym for one of our usual workouts. I still trained religiously during that time period, but with less intensity. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. The materials are provided "as is" and without warranties of any kind either express or implied. Really, the buildup of lactic acid was so quick, so dramatic and so severe that until my body metabolized itusually about two hours laterI was almost incapacitated. (And there is much merit in that approach.) The slow cadence tempo (rep speeds) burnt me out and I probably should have taken a deload around week 6 or 7 bc I ended up getting very sick, flu-like symptoms the day after I finished week 8. Ali: My girlfriend loves it, she can't get over it because basically But Heavy Duty endured. For instance, some muscles only obtain secondary stimulation, if that. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. 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. It didnt, and it likely aided in my acquisition of multiple overuse injuries which led to fairly serious joint damage, pain, and stressful recovery. Behind the neck overhead press (5 sets, 6-8 reps), 3. Reps got lower, weights got bigger, sets got much harder. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. We werent worried about localized recovery of a particular muscle. It's Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. Dips 1 x 6-8 When 19-year-old Casey Viator won the 1971 Mr. America after training HIT-style under Arthur Jones tutelage it caused a sensation in the bodybuilding world. New Cognizant jobs added daily. Your email address will not be published. I weighed myself twice first thing in this morning on an empty stomach and received the same exact numbers. ANALYSIS: Of course, Mentzer starts with another pre-exhaust superset, this time doing machine pullovers (which target the lats without the biceps) before underhand pulldowns (which work the lats and biceps). type of anabolic in existence using outrageous quantities and this I've learned greatly 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. Well I can't say he's the only one, many very Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuilding's heir apparent. The study was suppose to be training one day a week not 3. Bent-over barbell rows 2 x 6-8, Traps Leverage your professional network, and get hired. The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. If this was a true test of Mike Mentzers HIT training than why did this study start out with training 3 days a week instead of one. Ali: I saw an ad for Mike Mentzer's Heavy Duty training and then I read some of When his gains eventually ground to a complete halt on high-set routines, he happened to make the acquaintance of Casey Viator, then the youngest person ever to hold the Mr. America title, and learned of the high-intensity-training principles advocated by Nautilus creator Arthur Jones. the top bodybuilders said to do--ultra marathon routines. 1-2 Sets for as Long as Possible. All rights Reserved. Its fine to speculate and have an opinion on whether you THINK something would be true or not, but keep in mind this particular poster specifically asked if anyone had made mass gains while using a Mike Mentzer consolidation routine. From there I would move on to traps and perform two preexhaust cycles of Universal machine shrugs supersetted with upright rows. Assist each other in going beyond failure. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Just by using a very simple, concise and Mentzer began training 3 times a week when he was 15 years old and he could bench press 170 kg back then.

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