Rest 2 to 3 minutes Is that correct? In a relative sense, the so-called easiest stage will not seem at all easy. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Ray went to bed after a long and demanding day at work, but Mike continued to work late. During one of these squat meetings, Ray accomplished a remarkable achievement by performing two reps of a 900-pound squat. Drew Baye: Due to the level of motivation required to perform the kind of outright hard work involved in high intensity training, do you think most people would get better results training with a partner? After visiting the doctor for a checkup in 1999, Ray got some bad news. Mike Mentzer's 'Heavy Duty' Training Routine - Iron and Grit Fitness I have repeatedly come across trainers asserting that static contraction is a good second-best for those with limited mobility or other disabilities; I have not seen the research to prove that it should be regarded as second-best at all, nor have I seen anyone cite such research it seems to be just a belief thats out there. Mentzer died on June 10, 2001 in Rolling Hills, California. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. by Greg Merritt. Perform the exercises in this routine back-to-back, except where a rest is indicated. But when someone or something emerged, Mike would jump overboard or make himself invisible. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. I think back then they relied on blood,sweat,tears more than juice,which sadly . Shoulder presses, declines, inclines, pull-downs, curls, etc. 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. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . Family, Partner, Biography, Easy easy to make Popcorn Shrimp (Perfectly Tender and Crispy), Who is Tiya Sircar? He consumed more than 60% of his daily calories as carbohydrates. Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. He was always clear about his goals and diligent in pursuing them. Incline Flye Mentzer, however, was only warming up. Olivas arms were round like a couple of bowling balls and Viators were massive and rock hard. Then release it for another positive. Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. All rights Reserved. Ray neglected to tell Martina that there were dangerous crocodiles inside. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. Mentzer's dedication never wavered. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. Was their something in the environment or education system that motivated you guys into weight training? None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. Hutchins was going to ease over and take a seat beside Cooper. Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. Upright Row After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. I disagree with Darden that theres a strike against isometrics vs negatives here. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. Overall, Im very pleased with whats happening with the book. Hey Fred, glad you like the interview. Indirect effect can be thought of as a sort of ripple effect. But he had recently signed off on the purchase of two lines of Nautilus machines for his Aerobics Center in Dallas, primarily because of two hospitable Nautilus guys hed talked with one stormy night in the Atlanta Airport. When a bodybuilder nears the advanced level, he's beginning to get pretty strong. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. In actuality, Rays diet was largely composed of carbohydrates. I also read that much of his depression was related to Arnold Schwarzenegger defeating him in the 1980 Mr. Olympia, a contest Mike thought he should have won. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Four years passed . Once he had reached that stage, Ray would ask his workout partner to assist him in performing another 2 to 3 forced reps while maintaining slow, precise form and controlling the weight. Not-to-failure (NTF) workouts: Several chapters and a detailed chart illustrate precisely how to integrate NTF workouts into your standard HIT routines for best-possible results. Press Behind Neck. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. Arthur Jones had some of that ability, too. 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. Thus, he simplified his routine to upper body only. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. Ray might actually have been the first bodybuilder to weigh that much and still be fairly lean. That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. And arm yourself with The New High Intensity Training. Mike Mentzer Workout Routine (UPDATED 2023) | Baller Circuit Perhaps during the early 1970s, when he was training so many bodybuilders, it was simply easier to drive home intensity, than be so concerned with form. We researched the HIT interest and heres what we concluded about our audience: In the early 1980s, when HIT was at its height of popularity, about 16 percent of bodybuilders in the United States were involved with it. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. Kens parents would not permit him to play football. Ray had become a full-time competitor by the age of 23. Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. Our double-team plan had failed. I first noticed McCutcheon six years ago, when close-ups of his arms and torso were featured on the award-winning Bowflex commercial. Are they planning anything special to promote your book? Do you want to As a bodybuilder, your goal is to increase your muscle mass. But now, judging from the photo spreads in the magazines, its ridiculous. From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. He built a super, heavy duty hydraulic with a control that a training partner could operate. Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. He achieved the same in the AAU Mr. America competition one year later. # posted by Paul @ 10:00 AM. I remember coming in on a Monday and Benny informed me that Ray had squatted 900 that past Saturday. "Editing Workout was one of the most enjoyable things I've ever done," Mike claims. 1-2 Sets for as Long as Possible. DB shoulder press - 1 x 8 reps Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. He always trained alone, after finishing his day job. Who framed Roger Rabbit? Egad! And youre correct, youd have thought that with his devotion to hard training, hed have been on cloud nine. Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. When we took the HIT photography, 38-year-old McCutcheon weighed 184 pounds, at a height of 6-feet even, and I personally measured his body fat at 3.4 percent. I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. Ray used the same Heavy Duty Training training regimen as his brother Mike. In late 1967, Alexander invited Hutchins and me to his wedding and at the reception afterward, Ken began talking to me about strength training and bodybuilding. Ellington Darden: Yes thats precisely what we were thinking. I once read about Ray Mentzer training legs once a month! Everyone involved agreed that this was a doable arrangement. Doing low reps with a big weight was one of Rays main training tenets. Plus, I had a fairly good setup in my parents garage, and when I visited my parents during the holidays and summer, Hutchins would often join me for workouts. He reached a bodyweight of 75kg by age fifteen. Mike was 11 years old, while Ray was 9 years old. A diversified man with broad interests, Mentzer has earned the reputation of "the thinking man's . After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant. And Mike made at least one appearance at the old Lancaster Health Spa. I was a bit worried. Gwyneth Paltrow: what is the secret of her great look and feeling at 50? He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Mike Mentzer Training Routine - NECKBERG Ellington Darden: I cover some similar topics, such as intensity, form, and progression. Leg Curls . He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. Does he start splitting his workouts? . Day One Why? Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. Heavy Duty: Mike Mentzer's Most Productive Routine - Iron Man Magazine Height: 5'9" That question will go down in history with Who really killed JFK? The death of his beloved brother proved to be too much to bear for Ray. Divide the movement into thirds. All it takes to get bigger and stronger, Miller says with his friendly demeanor, is an understanding of weight-training basics and hard work.. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Workout 1 of Mentzer's Routine Leg Exercises. We never heard from him. 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . Of course Ell writes and says a lot of the same things Arthur did it was his job. (Cooper was speaking at a hospitals grand opening the next morning.) High Intensity Training Versus High Volume Training. For the first time in years, Im actually very psyched about my training again. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. 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 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. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? One workout every 96 to 120 hours, depending on how my . The other key component of HIT is the low workout volume. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group RAY MENTZER: TRAINING TIPS FOR MORE PRODUCTIVE WORKOUTS John Little 19.2K subscribers Subscribe 3.7K views 3 weeks ago THE 4-PHASE CONTRACTION SYSTEM (PART 2): TRAINING TIPS FOR MORE. Mike Mentzer's Real Workout Routine & Diet Plan Ray had no choice but to have a replacement kidney due to the severity of the illness. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. Drew Baye: While its important not to workout too long or too often, do you think that many high intensity training enthusiasts have gotten carried away with reducing the volume and frequency of their training? Thank you for your reply; I appreciate that this is stuff yet to be fully resolved by science but for me your considered opinion nevertheless carries weight. Mike Mentzer High Intensity Training Full Body Workout | 3 Day Split Ray thought that by using these techniques to extend his time under tension, he would improve his muscle growth. One day, Martina Navratilova, the famous tennis player phoned. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. (By the way, I agreed with Mikes assessment.) Also, my soreness from deadlifts lasted an entire 7 or 8 days! As well I found him very bias towards AJ, as in he was never wrong. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. In two weeks, Caseys body weight was up to 210 pounds. They would send me various items, including tiny photos of themselves. 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. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. And his size increase is all the more impressive for having been accomplished while getting leaner. (Creamy, Classic Taste), How to make Brown Sugar Grilled Peaches? Use about half the weight (50 percent) that youd normally use. Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. Then, there was the tour through the barn. But one of my main problem with the book was that he seemed to put down Mike Mentzer!! If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. Durning his interview with John Little, Mentzer opened up in great detail about the routine that earned him the famous physique we know today. 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. Chin The only possible mechanism I can see working against isometrics is if the load is needed to shock the muscles into contracting more strongly than is possible voluntarily, even where the isometric trainer is very experienced and determined. Mike Mentzer's Diet and High-Intensity Workout Routine - Sportskeeda Was Arthur Jones the first person to introduce negative work to bodybuilding? For your next workout, I want you to increase the resistance by 25 percent (which is 75 percent of your normal resistance for 10 repetitions). However, a number of trainees seem to suffer overtraining even from such brief workouts once they genuinely achieve an intense level of effort. Viator more than doubled Hudlows rate of growth. This chapter describes a three-exercise leg cycle. What happened to Mike and Ray Mentzer? 3 Day a Week High Intensity Workout - The Pumping Station With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. And laugh all the way to the big-shirt store! One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. 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? Question: Given your disdain for slow rep training, why did you not ask Dr. Darden specific questions as to why he felt slow training was so beneficial (which he does). 2021 Drew Baye. In the past, with my bodybuilding books from other publishers, I had always worked with a man on the design and layout. Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. My Most Result-Producing Routine By John Heart | Elite Trader Drew Baye: Can you tell me more about this NTF workout. It works. We remain great friends and I try to see him once a month. At the planned 10-minute mark, I walked over. Thank goodness, Hutchins and I were not seated near Cooper, as our heads and necks needed rest. Food blog that features daily healthy recipes. Being 32, super busy, getting little sleep and working so much did not help. He and some other guys would perform squats for hours on end. Who took a cookie from the cookie jar? I am in no way against slow reps a person is better off moving too slowly than too quickly during exercise I just havent seen any convincing evidence that moving any more slowly during exercise than necessary to maintain strict form provides any additional benefit in terms of strength or hypertrophy. I want to focus my query on the Timed Static Contractions section because I have been dabbling in isometric & isokinetic exercises due to lack of access to equipment. He ate a well-balanced diet that included foods from many dietary groups, such as grains, vegetables, fruits, meat, and healthy fat sources, as opposed to focusing solely on proteins. Mentzer joined the US Air Force after graduating from High School. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . So a quality, set of curls ought to take longer to recover from that is used to, 20 muscular pounds and an inch of size ago. In the middle of the Nautilus compound was a non-descript, 30- by 50-foot, metal building, which was the home of 40 large crocodiles that Jones had brought in from Jamaica. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. If any nontheoretical, real-life example will serve to prove the efficacy of indirect effect. When I was around Mike, we got along fine. Sitting about 30 yards away was a man who was also examining slides and arranging them in a carousel. Terms of Use - Disclaimer - Privacy Policy. 06-08-2013, 11:15 AM Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. With Arthur Jones Supervision, a Little Goes a Long Way. We both should have discussed it more. Body Building Links. Mike Mentzer (November 15, 1951 June 10, 2001), Ray Mentzer (August 2, 1953 June 12, 2001). Interestingly, I replicated the 14-day experiment with another Gainesville Health & Fitness subject, Michael Spillane. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. Mike Mentzer: Mr. Heavy Duty - The Bodybuilding Archive - 6 day rest - Day 2. And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. By Steve Wedan (visit his website at www.SteveWedanArt.com). Dip Ken always came back for more, and perhaps most importantly, asked intelligent questions. Mike eventually decided to call it a day and go to bed as exhaustion set in. Breakdowns - This practice involves stripping off about 10% of the resistance you're using and grinding out a few more reps. You can opt to drop the poundage once or twice a week, depending on how much intensity you're ready for. Instead, he announced that combating successfully what was on the interior was the final test of a Nautilus obstacle course, and let her enter ahead of him. Number of Bodybuilders Using High Intensity Training. I think that a little articulateness goes a long way here; the standard is way above that of the average muscle-mag and the result is a more penetrating Q&A that the reader can draw useful conclusions from Darden expresses himself well. The result: Jones built 11-1/4 pounds of muscle in 14 days, which is not bad at all for a man almost 50 years of age. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. While Mike showed little desire to train intensely in Lake Helen, Ray was just the opposite. Thus, taking 8 percent of that number indicates that 1,600,000 males are into HIT. In fact, Ray would regularly host Saturday night squat parties. Mike continued to train and excelled in the gym and his academic pursuits. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. Ellington Darden: The last Mr. Olympia contest that I attended was in 1995 in Atlanta. And what a training session it was. They shared an apartment after moving in together, and during the ensuing months, they became closer. Squat Mike Mentzer died in 2001 at 49. Likewise, the indirect effect ought to be greater as well. 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. Joe Mullen, a former Nautilus club owner, recently told me that he saw Ray go through a HIT workout in 1999. One of the greatest bodybuilders of his time was Ray Mentzer. Here's the EXACT CYCLE that MIKE MENTZER used to win the 1980 Universe When a trainee thought he was finished, Jones could always get at least two more reps from that individual. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Interview With Ellington Darden, PhD. - Baye Try this routine and let the detractors claim you do 'roids, sneak in extra sets after the gym closes or you're naturally muscular. Wrist curl1 1/4 reps Also, Im in the process of updating my Web site, which was called Classic X. This can be carried to a logical extreme. Ellington Darden: I was a fan of Mikes books, especially the ones that chronicled his training for the 1978 Mr. Universe and the 1980 Mr. Olympia. 2.