He took the Nautilus training principles and helped explain them in a way that people could easily understand and apply, and without insulting people in the process like Arthur did. Dumbell Flye I remember coming in on a Monday and Benny informed me that Ray had squatted 900 that past Saturday. Furthermore, the chart and routines extend for longer than a year. The amazing thing about Miller was that he never worked out in a commercial gym and never had a training partner. Upright Row How To Train Like Mike Mentzer - Universal Supplements Sitting beside me as we watched the movie clips was a 69-year-old lifter from Kansas (yes, there were a few out-of-staters who attended). Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. . Workout 1 of Mentzer's Routine Leg Exercises. For 90 percent of his exercising, he never used an Olympic barbell. Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. They have a New York City office, but the majority of their publishing house in located in Emmaus, Pennsylvania, which is a quaint community in the foothills of the Blue Ridge Mountains. Ray Mentzer's Mr. America Pec Routine [Archive] - RX Muscle Forums His name was Wilbur Miller and in 1964 he deadlifted 715 pounds, while weighing 245 pounds, which was a world record at that time. Mike Mentzer High Intensity Training Full Body Workout | 3 Day Split Divide the movement into thirds. After some small talk, he was going to ask him bluntly to define exercise. Stiff-legged Deadlift Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? Since they involve no movement and have no potential for negative work, which hypothetically would produce little microtrauma, what do you think of their value for stimulating muscular size increases relative to full-range exercise? For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. I told Ken that compartmentalizing exercise and recreation was on-target and I thought his new concept was going to help our cause. Fred, Stage Reps - Here you have a way in which to work around both the sticking points in an exercise and the lockout. Photography: To illustrate the history, I also have more than a hundred photographs from the 1970s that are placed throughout the text. Mike was 11 years old, while Ray was 9 years old. Then, perform slowly paced reps in the hardest one-third (or stage), first; the second hardest, next; and the easiest thirst, last. Make no mistake Ken Hutchins was one strong, Texas teenager. He was that strong. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. In my mind, Im thinking . Indirect effect can be thought of as a sort of ripple effect. Incline barbell bench press (5 sets, 6-8 reps) Back Workout On this back routine, Mentzer hit 5 different exercises. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed. Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Mentzer's dedication never wavered. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. One workout every 96 to 120 hours, depending on how my . Best arms: three-way tie among Casey Viator, Sergio Oliva, and Boyer Coe Best chest: Arnold Schwarzenegger Best shoulders: Scott Wilson Best back: Dorian Yates Best thighs: Tom Platz Best calves: Chris Dickerson Best forearms: Casey Viator Best abdominals: Frank Zane Most muscular: Sergio Oliva Best overall first impression: Boyer Coe at the 1965 Mr. Texas contest Strongest during multiple workouts: Ray Mentzer Best consistent workout form: Robert Berg, a bodybuilder and a medical doctor from Stuart, Florida. Ellington Darden: I certainly think timed static contractions have value. My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. Joe Weider rehired Mike in the fall of that year, but after six months, Mentzer left to assume the editorship of Workout, a newly launched magazine. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. There was none of this flexed posturing that you normally see among men with big arms. Jones had driven from his home in Lake Helen, Florida, to Los Angeles and on the way back he stopped by Red Lerilles gym in Lafayette, Louisiana, and reassembled some of his initial Nautilus machines that he had displayed in California a week earlier. All it takes to get bigger and stronger, Miller says with his friendly demeanor, is an understanding of weight-training basics and hard work.. Mike Mentzer's Heavy Duty Training in Action My reasoning is that a younger body can handle cheating much better than an older body, so as you get older, youd be wise to focus more on form than intensity. (The before-and-after photos confirmed that also.) GONE. But I heard about his visit from Jones, Viator, and Larry Gilmore. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. Whats up with the whole black or white thing? All of his strength plateaus were small and easily broken. (Creamy and Flavorful), Who is Luna Blaise? With the do-it-yourself approach, your results will probably never be maximum. One of the funniest Ray Mentzer/Arthur Jones stories occurred during the summer of 1983. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. Ive never taken Drews writings, comments as disdain for slow rep training. High Intensity Training Versus High Volume Training. Now, youll experience some of the reasons why this is my least favorite routine. Rest 2 to 3 minutes If you can accomplish 4 repetitions with this weight in 120 seconds, youll be ready to add the two pre-exhaustion exercises before you do the leg press. Then his brother died two DAYS later at age 47. This is where his training progressed. He built a super, heavy duty hydraulic with a control that a training partner could operate. Gold School: Triceps So Big - T NATION He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Mike Mentzer 3 day workout routine - Bodybuilding.com Forums Drew Baye: In Joness 1973 Colorado Experiment, how much muscle did Casey Viator gain during the first two weeks? Day One Is that correct? But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. Here's what he would have for lunch: Mike Mentzer died in 2001 at 49. Today, that percentage of involvement has shrunk by half, which leaves approximately 8 percent. Mike Mentzer Workout Routine (UPDATED 2023) | Baller Circuit And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. Homemade Salsa, Fresh Toppings, Make Mango Ginger Rice Bowl, Tasty And Delightful, How To Make Caramelized Onions, Sweet, Delicious, How to make Reuben Egg Rolls at home? 1976 Jr. Mr. America (Tall) As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Jonathan Majors is a fitness and actor model featured in Fitness Magazines and Workout DVDs and has even been on the Have you ever wondered how to get bigger arms and why it is essential to have them? Mike could still look after his younger sibling, though. The downward spiral began at this point. Remember to use strict form when doing all of your exercises. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. I had a tremendous pump throughout my upper body. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. What was Mike Mentzer workout routine? - Book Revise We both tried at least a half-dozen times each, to wedge a comment into Coopers dissertation. Viator trained himself and slowly lost muscle and gained fat. Mike and Ray Mentzer Heavy Duty Training Mentzer's Lost Heavy Duty Secrets. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. Bodybuilding was a lot healthier then. You can build up to it. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. - 6 day rest - Day 2. Mike Mentzer - Greatest Physiques But the arithmetic of bodybuilding soon presents a difficult problem, If he needs, say, 20 exercises to work everything, and he's decided to cut back to 16 total sets of high intensity work in order to keep gaining, how does he cover all bases? They favored lower reps so it was different than the way someone like Platz and Casey generated intensity. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. So, during the experiment, he was rebuilding previously existing levels of muscular size. Drew Baye: In your book, you discuss the importance of negative work in building muscle. Not surprising to me, the addition of 18-1/2 pounds of muscle increased his resting metabolic rate by 530 calories, or 28.6 calories per pound of added muscle per day. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. Bill Pearl was a major influence on Rays bodybuilding. In fact, Ive never seen anybody better at keeping a relaxed face during HIT than Jones. Was their something in the environment or education system that motivated you guys into weight training? Mike & Ray Mentzer - In the Gym. Drew Baye: What did you think of Mentzers Heavy-Duty books? The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . The materials are provided "as is" and without warranties of any kind either express or implied. And Mike made at least one appearance at the old Lancaster Health Spa. Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . Drugs, hormone injections, implants, and who knows what else, have destroyed professional bodybuilding today. My first response is to say that intensity is more important when youre younger (from 15 to 40 years of age), and form is more important when your older (over 40). He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. But both are real killers, maybe try it sometime. 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. Leg Curl Breakdown (one drop in weight) Each set lasted more than 20 seconds longer as a result of the stutter reps. The very first things a musclehead will notice is that upper arms are exercised only once during the three workouts. by Greg Merritt. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. It's rumored he could bench press 370lbs (170kg) at the time. I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. On a beach, Ray and Mike Mentzer engage in some joint flexing. Tag: Ray Mentzer. Is there a study you can cite on this? A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. I trained him multiple times. A careful look will reveal that your arms are actually worked hard on all three days, even though it's not always direct isolation. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. Who framed Roger Rabbit? In my new HIT book, I note that Arthur Jones personally trained Casey Viator for 10 months prior to the 1971 Mr. America contest. I dont believe Casey ever got his muscular, competitive body weight above 220. I assumed one of the Mens Health design team would be assigned to do the layout of my book. We read the sarcastic and bitter attacks of strength coaches and naturally gifted weightmen who try to tell us that everyone knows that one-set-to-failure is an exercise philosophy that never really worked. Family, Partner, Biography, How to make Garlic Dressing? . Created by Mike Mentzer (1951 - 2001)as much philosopher as he was bodybuilderthe Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. I would love for it to be wrong, but hey, it might be right. Mike believed in training with a partner who can assist when reaching failure. Im grateful that Ive spent as much time as I have with both Jones and Hutchins. Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. At the contest, he weighed 215 and blew away the competition. I can now see why! Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. Rays strength also grew as a result. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? Filmed in the gym late at night, they blast their way through their display workout routines with heavy weights which are a little less than they would normally use. Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Mike Mentzer Workout Routine - Jacked Gorilla Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. Take the hips and thighs as an example. One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. Finally, the storm cleared, and the three of us boarded the same plane to Daytona Beach. Drew Baye: Whats your opinion of Hutchinss SuperSlow? Who is he? Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. First off, if I may say, what an exceptional interview, Drew: you clearly went out of your way to make the most of the opportunity. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. Squats - 1 x 16 reps Ray neglected to tell Martina that there were dangerous crocodiles inside. When Arnold Schwarzenegger and Franco Columbu visited the Nautilus headquarters in mid-November 1970, Viator weighed 215 pounds and impressed both of the professional champions. An erudite man, Mentzer recorded his training thoughts in journals not normally given to science, publicly crediting his improvement in 1976 to an increase in training intensity. No other HIT books covers NTF training. Press Behind NeckStage reps Jones had an interest in producing how-to videos on many aspects of sports medicine. Theres a lot of the interesting stuff concerning Arnold and Arthur in chapter 5: How HIT Humbled Schwarzenegger. Arnold, for perhaps multiple reasons, couldnt get the hang of high-intensity training the Arthur Jones way. And of course, lets not forget about that middle 68 percent, the wishy-washy majority, who have trouble believing seriously in any training philosophy for very long. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. Food blog that features daily healthy recipes. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. When an intermediate or advanced bodybuilder finds himself on a plateau, he is wise to consider cutting back on workout volume, while reasserting his commitment to a high intensity of effort. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. Mike eventually decided to call it a day and go to bed as exhaustion set in. Simplyshredded Exclusive Profile: Former IFBB Professional Bodybuilder Body Building Links. Published in the October 1971 Ironman, Viator's routine hit the bodybuilding world like a tsunami: three whole-body workouts per week, 20 all-out reps per set, sometimes only one set of an exercise and always very few working sets per bodypart. Ray Mentzer - Greatest Physiques Did he ever do any amusing things around Nautilus? Does he start splitting his workouts? A goal of 160,000 for The New HIT seems reachable. Mike Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements We had been steam-rolled, and worse captivated somehow by what we heard. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. However, Ray used a variety of techniques to up the ante on his training. Sup with that? The New Bodybuilding for Old-School results is sold out, but we can point you toward . HIT, Spit, and Bullshit - T NATION Are they planning anything special to promote your book? Family, Partner, Biography, How To Make Pico De Gallo? Wrist Curl, Day Two Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. . Answer: Mike trained very, very intensely as did Ray. 2021 Drew Baye. My hamstrings seem very stubborn that way, and isometric exercise produces virtually no soreness there, as if Ive done next to nothing despite willing a 100% exertion. He prided himself in being able to keep a straight face, which threw you off, until you figured out his style. Mike Mentzer Workout Routine and Diet Plan - Fitness Clone Pullover Calf Raise Breakdown (two drops) It is thus very interesting to see Mentzer putting his own heavy duty training program in action. Let's start by acquainting them with you. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? - 1 x 8 reps From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. Hutchins wanted to respond, but didnt. Concerning volume, if youre on a reduced-calorie diet to lose fat, you can shorten your HIT routine to only 4 or 5 exercises per session and make excellent results. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . He achieved the same in the AAU Mr. America competition one year later. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. He has a Bowflex Ultimate machine and he uses it two or three times a week.