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. Split routine with high intensity methods. 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. I was taking 3/4 days off between workouts so In my opinion it wasn’t overtraining, instead it was undertraining, I was deconditioned. High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Mentzer believed in training all-out with incredibly low volume, then recovering – sometimes taking as long as ten days before training a muscle again. Give both workouts a try and see which one works best for you. 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. - 6 day rest - Day 2. Drop Set Method #1: 12/6/6 Drop Sets. These good boys never skipped leg day. The book was called P.O.F. Once Dorian retired from bodybuilding, HIT training took a back seat. There are two workouts listed, one for high volume and the other low volume. MIKE MENTZER WITH RAY MENTZER – THE FINAL CHAPTER. The word “intensity” may have been written numerous times. This style of training incorporates so many exercises that you simply cannot train the same muscle directly more than once or twice a week. 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. Ray Mentzer was Mike Mentzer’s younger brother and training partner. So here it is! Mike Mentzer's High Intensity Workout and his training ideas: ALSO KNOW AS HIT (High Intensity Training). Still, this style of training is very effective for adding muscle. meaning “Position of Flexion” Training by Steve Holman. I think I still have everything he ever wrote in my basement. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. 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 … The main legs workout is repeated. The Heavy Duty site provides the latest information on training, nutrition and the mind's relationship to bodybuilding. 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. Lets take the first one and we’ll structure the split routine as… Legs/push/pull and you’re training Monday/Wednesday/Friday. 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. 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. Mike Mentzer and Dorian Yates. The method was picking 3 movements […] So we’ll keep it at training once each day. 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 was a world class bodybuilder who … This 3rd and final DVD consists of all of our remaining segments of Mike and Ray Mentzer in one super DVD feature. 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. Frank Zane’s Mr. Olympia Workout 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. This workout can be found in Frank Zane’s book: The Workouts: Personal Training Diaries. Legs. … Below is a summarized version of the training routine and diet that I found on Frank Zane’s official blog. The first half of the DVD is devoted to Mike with Part 2 showcasing Ray. "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). Sometimes he trained Mondays, Wednesdays and Fridays. Mike Mentzer drop sets; Let’s examine each one in detail. This means if you train workout A) on Monday, you train workout B) the following Monday and so forth. I was a Mike Mentzer fan back in the day. 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. It is a tribute to these 2 wonderful bodybuilders who sadly passed away in June 2001. Consisting of workouts, A) and B), the program is comprised of two exercises per routine to be trained just once per week. Monday – Legs ; Wednesday – … Monday – Thursday Monday's split was legs,chest and triceps. 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*** Chest & Back. (Mike Mentzer inspired) Full body routine working up to top set in each exercise. Mike Mentzer Routines - The Exercises. Mike mentzer made some good points but training one muscle group once a … Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Ok, so I posted a “Bro split VS Full body blog yesterday. ... From here he went to a split training 4 days a week. After reading the full text of this study from Iran, I have more questions than answers. Working as a personal trainer for some of the top professional bodybuilders he changed his mind about his sets. Here is a “classic” Mike Mentzer HIT routine from his early training. And one other way he trained was one day on, one day off, etc, which was called the every other day split routine. Mike Mentzer said that the progress should be immediate and continuous. The Six Day Split Routine – High Volume Workout. 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. Make no mistake here. Was Mike Mentzer right all along? These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. The importance of rest time between workouts led Mentzer to create the following program. Delts, Biceps & Triceps. This is the same routine that helped him beat Arnold Schwarzenegger, Serge Nubret, Franco Columbu and Mike Mentzer. Mike Mentzer Split Routine. Here’s your new training split. Mentzer’s Most Productive Routine. Legs are given a little more reps than the upper body. Mike Mentzer's Heavy Duty, high intensity training is the most effective training program in bodybuilding and fitness. 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) Nowadays HIT enthusiasts often perform fewer reps, preferring the 6-10 range. Mike Mentzer's workouts were done 3 to 4 times a week. For full details on this workout including theory, exercise form, rep speed, etc. Above, Mike and Ray Mentzer. I … - 8 day rest - Day 3. I had great success in my youth training similar to him. A “Classic” Mike Mentzer HIT routine. Interesting to see the split: Day 1. watch the Mike Mentzer DVD it’s like having Mike in the gym with you as your own personal trainer. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm-up sets. I discovered high intensity/lower volume training rather early. 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. Mike had it right over 40 years ago. High Intensity Training instructional video by Mike Mentzer, legendary IFBB bodybuilder. 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. And even more interesting to see the technique, training intensity, etc. I must have been 16ish or so. Mike and Ray are the only two brothers in history to both win the Mr. America contest. 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