Split routine with high intensity methods. The book was called P.O.F. Legs. While many versions of High Intensity Training recommend full body workouts, Mike preferred to follow a split routine and divide his body into three to four workouts. Mike Mentzer was no ordinary bodybuilder and if you have read anything about his High Intensity Training (HIT) then you will know it is all about slowly climbing the ladder of intensity as you get stronger. meaning “Position of Flexion” Training by Steve Holman. And one other way he trained was one day on, one day off, etc, which was called the every other day split routine. So we’ll keep it at training once each day. There are two workouts listed, one for high volume and the other low volume. It is a tribute to these 2 wonderful bodybuilders who sadly passed away in June 2001. I had great success in my youth training similar to him. Working as a personal trainer for some of the top professional bodybuilders he changed his mind about his sets. Was Mike Mentzer right all along? After reading the full text of this study from Iran, I have more questions than answers. Chest & Back. Once Dorian retired from bodybuilding, HIT training took a back seat. A “Classic” Mike Mentzer HIT routine. Delts, Biceps & Triceps. I … Frank Zane’s Mr. Olympia Workout I must have been 16ish or so. The word “intensity” may have been written numerous times. There’s many different bodybuilding training philosophies which you can read about online, but arguably two of the best were designed by Mike Mentzer and Dorian Yates. 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. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. In the modern age the emphasis has switched towards training each body part once or twice a week in a high intensity split routine over 4-6 days a week. This style of training incorporates so many exercises that you simply cannot train the same muscle directly more than once or twice a week. Mentzer's definition of intensity doesn't refer to the percentage of one-rep max, but rather the difficulty of an exercise and how close you're working to complete muscular failure. This part is clear: they took 20 untrained guys and had half do a traditional training program and half a Heavy Duty protocol for 8 weeks. Sometimes he trained Mondays, Wednesdays and Fridays. Monday – Legs ; Wednesday – … Still, this style of training is very effective for adding muscle. Mike Mentzer's High Intensity Workout and his training ideas: ALSO KNOW AS HIT (High Intensity Training). Here is a “classic” Mike Mentzer HIT routine from his early training. This workout can be found in Frank Zane’s book: The Workouts: Personal Training Diaries. Ok, so I posted a “Bro split VS Full body blog yesterday. I think I still have everything he ever wrote in my basement. Here’s your new training split. Mike Mentzer's training theory is well described in his book, "High Intensity Training", printed in 2003 and very well written by Mike and John Little.You would be well served to read this book. Mike Mentzer Split Routine. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. MIKE MENTZER WITH RAY MENTZER – THE FINAL CHAPTER. In 1986 John Little (co-author with Mike Mentzer of High Intensity Training The Mike Mentzer Way) was living in Canada and searching for answers concerning the ‘ultimate truth’ of bodybuilding. For full details on this workout including theory, exercise form, rep speed, etc. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks. (Mike Mentzer inspired) Full body routine working up to top set in each exercise. Below is a summarized version of the training routine and diet that I found on Frank Zane’s official blog. … Mike Mentzer was a world class bodybuilder who … Interesting to see the split: Day 1. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. The method was picking 3 movements […] Dorian Yates’ Workout Routine Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. Mike and Ray are the only two brothers in history to both win the Mr. America contest. And even more interesting to see the technique, training intensity, etc. Mike mentzer made some good points but training one muscle group once a … Mike Mentzer's workouts were done 3 to 4 times a week. Having trained on Mike Mentzer’s Heavy Duty 1 Routine (find that book on Mike’s site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** Other times he did two days on and one day off, two days on and two days off, for example Monday, Tuesday, Thursday and Friday. This is the same routine that helped him beat Arnold Schwarzenegger, Serge Nubret, Franco Columbu and Mike Mentzer. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm-up sets. The importance of rest time between workouts led Mentzer to create the following program. Monday – Thursday Mentzer’s Most Productive Routine. So here it is! Give both workouts a try and see which one works best for you. Mike Mentzer drop sets; Let’s examine each one in detail. Legs are given a little more reps than the upper body. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. Monday's split was legs,chest and triceps. Mike Mentzer Routines - The Exercises. Lets take the first one and we’ll structure the split routine as… Legs/push/pull and you’re training Monday/Wednesday/Friday. Franco Columbu's 14 Day Training Split and Power Building Workouts (177,604) Mike Mentzer's Original Workout Routine (128,167) Chet Yorton Workout Routine (116,715) This means if you train workout A) on Monday, you train workout B) the following Monday and so forth. Mike Mentzer said that the progress should be immediate and continuous. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. "Rest-pause" training is a brutal method of training to failure popularized my the late Mike Mentzer 25 years or so ago (FWIW, Mentzer wasn't the first to speak of rest-pause, Peary Rader talked about rest pause training in one of his Iron Man editorials in the late 40s). Above, Mike and Ray Mentzer. Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Monday: Chest and Back; Tuesday: Shoulders and Arms; Wednesday: Legs; Thursday: Chest and Back; Friday: Shoulders and Arms; Saturday: Legs; Sunday: Rest day; Just because you’re training each muscle twice a week doesn’t necessarily mean you’ll do the same workouts. The procedure for performing a 12/6/6 drop set is pretty straight-forward: perform 12 reps, drop the weight by 10-20%, rest 10 seconds; Perform 6 reps, drop the weight by another 10-20%, rest 10 seconds; Perform 6 … High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Ray Mentzer was Mike Mentzer’s younger brother and training partner. - 8 day rest - Day 3. I was a Mike Mentzer fan back in the day. This 3rd and final DVD consists of all of our remaining segments of Mike and Ray Mentzer in one super DVD feature. The Six Day Split Routine – High Volume Workout. Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Mike Mentzer's Heavy Duty, high intensity training is the most effective training program in bodybuilding and fitness. These good boys never skipped leg day. Although he stopped competing in 1982 he continued to train as hard as ever and eventually surpassed Mike in size and muscle density, reaching 270 lbs which was unheard of in the early 80's. watch the Mike Mentzer DVD it’s like having Mike in the gym with you as your own personal trainer. The main legs workout is repeated. - 6 day rest - Day 2. The first half of the DVD is devoted to Mike with Part 2 showcasing Ray. I discovered high intensity/lower volume training rather early. Mentzer believed in training all-out with incredibly low volume, then recovering – sometimes taking as long as ten days before training a muscle again. Anyone who has been in gyms long enough has come across Mike Mentzer’s system of heavy duty training at some point.Mike Mentzer, Mr. America, Mr Universe (with perfect score) was an extremely talented, massive and yes, intelligent bodybuilder.IN his early career, he followed the school of Schwarzenegger and Weider, which was a high volume approach. 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