mike mentzer consolidated routine
The Barbell examines Mike Mentzers high-intensity training system: Heavy Duty. Even today Mike is considered to have had one of the greatest builds of all time and validated once and for all HIT. But if youre looking to maximize your physique potential, you need to use exercises that directly target each muscle groupat least some of the time throughout a training year. Weight: 200.8 pounds She is the face behind the workout routine articles here on Jacked Gorilla. 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. Upon hearing that, I quickly realized how much deceit was being practiced in the bodybuilding world, where champions whose arms were obviously far less substantial than Mikes would loudly proclaim measurements of 21 inches or, in some instances that stretched credibility to the breaking point, 22 inches. 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). Observe how this differs from the "typical" chest routine you'll see in most gyms. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. 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. That would be it.. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Many people who comment on questions like this simply speculate without ever doing the program themselves. lose that by trying this radical system. Increasing the volume also increases the amount of recovery time need to make the gains needed. If they find its too exhausting, try the four-day. Finally, I asked Mike to summarize his experience for the benefit of all those bodybuilders looking to build mass. in the gym. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I am a personal trainer and fitness fanatic. The researchers concluded that once a week training with an adequate exercise volume can successfully stimulate muscle growth in younger adults, but older gym goers who want to maintain their muscle mass should stick to longer and more frequent training sessions. Dorian Yates uses this program and he was Mr. Olympia. 1. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. Also, dont be afraid to alternate different exercises from time to time for the bigger muscle groups the back, delts, legs, and chest. 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. Why would I train more and deplete my recovery resources even more?? He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). ), 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 Mike Mentzer Consolidation Routine Mike Mentzer Workout Routine - Pros and Cons Mike Mentzer had one of the sharpest minds in the muscle game. Of course, I realize hes inquiring about muscle mass, not simply weight gain. I found him to be honest, intelligent and articulate. 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. Front barbell raise (5 sets, 8-10 reps) 5. I really didn't give it that much thought. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Gosh, how stupid can one be. switch to Heavy Duty you will have much more muscle and time allowinq the Reports varied as to the actual size of his arms. Mike Mentzer's High Intensity Weight Training - MotleyHealth Workout frequency fell, workout intensity rose. I still trained religiously during that time period, but with less intensity. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Then came the 1980 Mr. Olympia. For information contact Joanne Sharkey at (310) 316-4519, visit www.mikementzer .com, or order the books directly from Home-Gym.com . Ali: My girlfriend loves it, she can't get over it because basically Then I might finish off with two sets of lying triceps extensions. Universal machine shrugs 2 x 6-8 Leg presses 1 x 6-8 The body has a limited amount chemical reserves and when used up only rest can restore those reserves. Like Eugene Sandow and his light weight Method both men were doing isometric contractions (all the way up/out and all the down/back) as part of every exercise. 1 set with a heavy weight followed immediately by incline press. The Role of Genetics Superset This is precisely the reason we have such an obesity problem in this world. The Mike Mentzer Story. Why Mike Mentzer Got It All Wrong |IronGangsta - Blogger
