THE BEST MUSCLE BUILDING PROGRAM (CHEST, BACK, DELTS, ARMS, LEGS)
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- Опубліковано 14 січ 2024
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video, recorded in 1993, Mike Mentzer outlines the perfect muscle building program for beginners and intermediate bodybuilders looking to build more muscle size. His complete programs for all muscle groups - chest, back, shoulders, biceps, triceps, and legs. The student of Heavy Duty will note the difference between this routine and some of the routines Mike would come to recommend later in his training career. However the underlying Heavy Duty principles remain the same. For those who are worried that working out once every four to five days might be too long for them to wait in between workouts, you will find working out every third day (as recommended in this presentation) to be more to your liking, until your strength reaches the point where additional recovery becomes a factor.
Thanks to John Balik for allowing me to use his copyrighted images in this video.
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4vdkta
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua7p8rj
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4efn8y
as i’ve gotten stronger i’ve had to go from every 3 days to every 4 days.
MIKE MENTZER WAS ROBBED OF MR. OLYMPIA TITLE
Mike Mentzer is ALWAYS a HUGE inspiration to me!!
This is a real deal, after 20 years in the gym, this is it!
@heavydutycollege is there a book or program mike followed to calculate his macros for maintenence calories, caloric surplus, and caloric deficit? If there is no book, can you recommend how one can educate themselves on the correct macros and nutrition?
Over the course of about 25-30 years, Mike Mentzer continued to evolve and changed these workouts several times. This video represents what Mike recommended in the early 90s. In the mid 90s Mike made another big adjustment and recommended workouts to be performed 96-120 hours apart, and every other workout was dedicated to legs. The Chest and Back workout became the 1st and 5th workout, Legs became the 2nd, 4th, and 6th workout, and Shoulders and Arms are done on the 3rd and 7th workout, then repeat the cycle. This works far better because of the inherent upper body overlap. In other words, you are training legs every 8 days or so, and the upper body parts are only trained every 16 days. It's hard to say exactly what modifications Mike would have made had he lived longer, but I can guarantee it would not have been more frequent or less brief.
Let's get restarted!
Very educational
Best to follow his principles but modify his workouts to your own personal preference. Im after a similar physique to Brad Pitt in Troy so I mainly focus on chest and back not so much intensity of legs and arms. I noticed that I made massive strength gains and not a lot of muscle the first couple of months on these HIT workouts then all of a sudden my muscles exploded in size in a short period with only a rep or two increase in strength between workouts. Additionally my diet isnt 100% so I could probably do better
I train a 5 day split. 48-72 h rest between workouts. So I rest 10-15 days before working out the same muscle again.
I’ve gotten stronger thanks to Mentzer’s advice and applying his training routine despite the lack of proteins, sleep.
DAY 1: CHEST: Flat bench db flys or pec deck followed immediately by incline close grip press, smith preferably
Thank you for sharing 😊
Thanks for this. Always good to hear Mentzer.
Thank You
Perfect, nine minutes ago realesed. Just before chest day
Hello, I hope this helps some, I was a very trained user with routines of many series, I changed to Mike's approach and started training every 4 days, I already knew how to lead my body to failure, the thing is that when trying after For 2 months, I continued attending my training every 4 days, I started to lift less weight, I think it is because I made rapid progress since I was previously prepared from my years of training, so it is possible that I adapted to the 4 days of rest very quickly (2 months) I'm afraid to try to rest for 5 days, the truth is, but he who doesn't risk doesn't win, greetings muscular
First time I've heard him mention bent-over rows.
Not sure I've seen this combination before. There's no deadlifts or squats. That's the main area I have trouble figuring out the correct rest period, etc. I just did the consolidation routine for a couple months and I just don't recover enough even going 8 or 9 days between squats and deadlift. I'm fine for 6-7 workouts and then I fall apart there. I just decided to go back to my version of his WO from his first book, which I have a very beat-up copy of! I'm only going to do DL every other back workout, alternating with shrugs. I have a vertical leg press in my home gym and will use it on leg day. I'm hoping that will allow enough recovery for my lower back. I plan on 5 or 6 days between chest/shoulders and back, then 4 or 5 days until legs and then 4 or 5 until chest again. Thanks again for posting these gems.
I read and watched most of Mr. Mentzer's HIT methodology that's out there to a point where I felt comfortable with what I've learned to lay down a program for my estimated recovery ability and age, as well a spreadsheet to log my improvements. It's the 4th week and yes, it definitely works. I have adjusted the program since it seems I'm recovering quite well between workouts, so for this week I'll try reducing recovery times, though not as in this video. I am 5'7", 46 years old, slender with low fat levels around waist and gut. Like many others have stated, strength improvements are noticeable, and have gained 1cm (a little less than half an inch) of overall diameter on every muscle group, except calfs, which have grown .5cm (a quarter inch) in diameter. Weight went from 68Kg (150lbs) at the beginning of the program, to 70.7Kg (156lbs) today. Strength is going up very fast, i.e., began my squat weight at around 35lbs per dumbbell on each hand, and beginning the 4th week I'm already on 50lbs per dumbbell. It's not impressive for the experienced, but for me, these are improvements that I didn't notice before as fast, even when younger. I'm a total believer in HIT. The education legacy by Mike Mentzer and curated/preserved by Mr. Little is the best investment you can make if you want to learn about low volume, heavy weight training.