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
This is a real deal, after 20 years in the gym, this is it!
I’ve gotten stronger thanks to Mentzer’s advice and applying his training routine despite the lack of proteins, sleep.
It saves a lot of time going to the gym or worrying about nutrition
Mike Mentzer is ALWAYS a HUGE inspiration to me!!
DAY 1: CHEST: Flat bench db flys or pec deck followed immediately by incline close grip press, smith preferably
machine.
BACK: close grip palms up pulldown, brief rest, barbell row or seated machine row or one arm DB row, brief rest, then a set of shrugs or machine shrugs.
DAY 2: SHOULDERS ARMS: Lateral db raise or lateral raise machine. brief rest, reverse pec deck machine for rear delts, brief rest. straight barbell curl, brief rest. tricep press downs superset with dips,
DAY 3: LEGS: Leg extension superset with leg press, preferably vertical leg press, brief rest, leg curls, brief rest, standing calf raise.
1-2 rest days between each training day.
How many sets per exercise, one?
@@7sons484 this was just me taking down the info from the video of what Mentzer said for future use for myself and others
@@7sons484 Yes
Amigo está no es la rutina ideal verdad?
as i’ve gotten stronger i’ve had to go from every 3 days to every 4 days.
exactly, and you may eventually need to go every five days.
@andreleitedasilva8708 i don’t follow this exact program. I do push pull legs.
I love this fact of yours...well done
I now do 7. Every session a gain in weight or reps.
Hey everyone, how long y'all been training every 4 to 7 days and are you seeing gains? Thanks
Thanks for this. Always good to hear Mentzer.
No worries!
Thank you for sharing 😊
Thanks for watching!
Very educational
Thank You
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.
That does not make sense to train legs more often, don't you think. I thought the upper body should be trained more frequently because the body parts of the upper body recover faster as opposed to legs. I mean legs are somewhat trained by walking and stuff like that; hence, they need more time to recuperate. Clarence Bass understood this and trained upper body more frequently.
I've just watched the 96 hour workout and it seems better than this one as some muscles aren't directly trained but they are indirectly trained with other exercises which I've found to be beneficial for muscle growth.
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.
You’re very welcome. Thanks for your post.
Perfect, nine minutes ago realesed. Just before chest day
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.
For nutrition, I have followed Jeff Cavaliere's plans in the past and my preferred food plates turned out to be quite similar to what Mr. Mentzer recommended when counting calories, fats and protein proportions, though Cavaliere focuses a lot more on protein intake. My gut/waist fat has not increased, by the way, maintaining its measurement at around 88cm in diameter (34 inches.)
Mr. Little, this post is a very heartfelt thank you for maintaining and updating this channel.
I think this research has been posted before, but I'll post it again since I've seen many UA-camrs and commenters bash on how outdated Mike's ideas are... the following article is at the National Library of Medicine website, published in 2016:
www.ncbi.nlm.nih.gov/pmc/articles/PMC4993139/
Thank you very much for the link to the article and for your kind words. All the best to you in your training.
How much protein, carbs and fat you take? Because we have simularity body and age. Thank you
@@FreyaLover I counted a couple weeks with the MacroFactor tracking app, and I was eating around 90 to 100gr protein per day, about 35 to 50gr fats, and carbs varied from 160 to 250gr per day. Calories varied a lot, from 1,300 to 1,800 per day. But some days I was eating less calories and carbs than those values due to intermittent fasting, which I try to do two times a week. Sometimes and depending on the mood, I take a 24gr vegan protein supplement before or after a workout (which I do at nights.) But I don't have real targets, as you may already noticed. I just try to eat balanced like Mike said, no processed or junk foods. Protein comes from chicken, egg and oily fish; fat from avocado, walnuts, olive oil and the like; fibrous carbs from broccoli, asparagus, spinach, etc.; and starch carbs from sweet potatoes, potatoes, corn, brown rice, etc.; apple, pears, bananas and berries for fruits. Some dairies (don't pay attention if they are regular, skimmed or non-fat, but don't consume more than a glass of milk per day or a serving of cottage cheese.) Also, I try to eat everything steamed, and very little roasted, very little salt, and no added sugars. Unfortunately, I got used to eating like that due to high blood pressure (which is very much controlled thanks to exercising and dieting like that.) And I do take the weekend for a couple cheat meals.
First time I've heard him mention bent-over rows.
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
@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?
so don't always do eccentrics? How often should you do them?
Does anyone know how many reps per exercise he suggested??
Ok, I admit that at first look at this program, I said there's no way this works. But after watching a few more videos on this, it does seem somewhat logical. But I still have my doubts. I am going to try this. I've been off and on all my life working out. I'm one of those guys that it's really easy for me to lose fat and get toned, but building mass has always been very hard. In my 20s I did 5 days a week 3 on 1 off 2 on and a few other variations, went from 155 lbs 12% bf to 165 8% bf in my first year. After that it just tapered off. I'm 52 yes old now but haven't worked out other than push-ups and such. I'm 150 lbs 11% bf. I will periodically check in on here and update this post and let you know how it works out.
Today I did Day 1...
Let's get restarted!
Guys, started searching net for the pdf copy of book HD 2: mind and body.
Does anyone know where I can download it?
Golden era book worm sells it as an ebook on his website. That’s where I got mine. Atleast until I can find a physical copy
@@niravsurati2905 thnx! I checked the site. Unfortunately purchasing there is not an option for my location (sanctions, you know :)).
I'll keep looking
Is it necessary to do supersets or can I just take a brief rest between flies and incline and do 6-10 failure? I always find it hard to do supersets
the incline is supposed to be closer to 1-3 reps to failure. it will be impossible to do 6-10 incline press superset after failing with fly's
Superset on chest and triceps are the best way. Supersets are very difficult. I do not think it's something you can jump right into. If you find it far too difficult, do single sets for a few months, and then try to go into supersets. If you do singles, I would say add a third set and go to failure.
Hi i am currently using the 4 day split ideal routine which I am getting good strength gains. I have inserted additional rest days. I was sure this was Mike's updated routine where he cut back exercises is that correct
Are you still doing it? Any size gains?
@theguy4615 yes absolutely good strength gains. I got stronger but no visible size increases until 4months later from 73kg to 82kg which was my contest weight when I was younger. Strength definitely preceded growth.
@@lesgibbs326 wow that's impressive.
@theguy4615 thanks mate the secret is in the routine Mike's worked out how to avoid overlapping muscle groups which will constitute over training which for any natural trainer is really important.
Is there leg day evey other workout like ideal routine? And can pre exaust sets be done as separate sets without superset. Like leg extension and then leg press? Tnx
Do you find you recover OK between chest day and shoulder day? I saw recently John posted a very detailed section Mike wrote where he added more days between those 2 because there is so much overlap in those 2 workouts. It's one of the reasons when I do a 3-day rotation I do chest/shoulders day 1, back day 2 and legs day 3.
@@imwalt3439 theres aswell overlaping, it would be better if you add one leg day more between upper and lower. Legs recover faster
how do i evaluate my recovery ability? i mean when do i know i'm ready to train again?
Usually evaluating soreness is a good indicator, however not being sore does not mean that you are not growing. Mentzer said once every 72 hours you should train but if you must train more frequent then no more than once every 48 hours (every other day).
So this is Mikes most recent, up to date, and refined regime? Ive had little luck finding a definitive Mentzer workout plan that he has faith in without changing it up every now and again in the future
The program must be changed up every now and again in the future, owing to the fact that as you grow bigger and stronger, the energy drain/demands from the workouts grow greater. Consequently, adjustments must be made (reducing volume and frequency of the workouts) as you progress to allow for full recovery and adaptation to progress. The workout routines are guidelines, to be adjusted by the individual trainee to suit his or her own unique recovery ability.
Pretty sure this isn't the most ideal one. He switched to the chest back - legs - arms delts later, you posted the routine. He made the change because of overlapping muscles, but you know that more than me! @@HEAVYDUTYCOLLEGE
Thank you @@HEAVYDUTYCOLLEGE
I'm confused, can you clarify on whether or not you should be resting 3 days between workouts or 4 days between workouts? In two of the other routine videos, Mike says to wait 96 hours (4 days) between workouts however in this video he says to rest only 72 hours (3 days).
That will depend on your personal rate of recovery or tolerance to exercise. That is why Mike said each trainee has to work out the practical application for themselves. The routines that Mike suggests, along with the frequency are simply guidelines. Go by your progress chart. If you are going up in repetitions or weight each workout, then your recovery ability is being replenished. If you are maintaining or regressing, it’s not. If you are new to training, you may be able to get away with training three days per week; that is, with one day off in between workout sessions. If you are experienced, you may need three or four. You need to experiment and find out for yourself.
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
If i do chest and back on one day then chest and back on the next week? How do i keep myself from thinking im losing gains? Since im so.used to working out each muscle group 2x a week, how.do i keep myself sane from thinking im losing gaind since im only working them once every week
Simply keep a record of the weights and exercise and stop thinking you are losing muscles. Also u need to eat enough calories to maintain and increase muscles. 💪🏼 🥘 🍱 🥛 🍲.
Use a pen/paper, smart phone, or computer to keep a record.
I had this exact concern. Couple things - first, it’s odd that we all base our workouts on X number of times per week, as if a week is somehow wired into our biological makeup. So first let go of the idea that basing effectiveness of workouts on how many times you go a week is a valid way to look at things (I did the same thing for years).
Its taken me a long time to fully incorporate Mike’s style of training, but I’ve been doing it for about 3 months now and have gotten stronger in that period of time and had zero losses in size.
For example here’s all I do for chest every 8-10 days.
After warm up I go:
Flat bench to failure
Incline DB press to failure
Incline fly to failure
Weighted dips to failure
1 set each. A slight deviation from the order of exercises he suggests but it has worked really well.
I’m 49 and had hit a major wall after training for years. This is a drastic reduction in volume for me - I was on bro splits before. I finally feel fully recovered going into each workout. Give it a couple months. If it doesn’t work, any gains you might lose (you won’t though) will come back fast if you go back to your old routine.
Is this the best routine or the ideal routine updated?
ideal routine is better
Can walking on the treadmill be done after the workout?
Yes.
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.
What are the results ? I'm curious
@@wizoflegVery good. I dont lose muscle mass , on the contrary , Im stronger.
@@davidr6914 thanks a lot mate. I started 2 weeks ago and seemed working well on my body but wanted to be sure. Thanks a lot for your answer and good luck with your training!
@@wizofleg You are welcome. Just be sure you dont rest much between sets, and keep the tension all the time. Intensity is the key.
@@davidr6914 I will do it ! Thanks
MIKE MENTZER WAS ROBBED OF MR. OLYMPIA TITLE
After the warm up am I only doing one set 6-10?
After warmup you do one set of 6 to 10 for those with 6 to 10
@@AlexTheRealG thanks I meant to write set not rep. 😂
Was 72 hours between workouts something which he changed his mind about later, or is that what’s recommended for beginners? I’ve listened to him elsewhere emphatically recommend 96 hours rest at minimum.
72 hours was how he started his clients when the recording was made, in 1995 I believe. Later, he extended that to 96 hours, as he found that most people that sought him out for personal training, had poor recovery ability. As Mike indicates, recovery ability is a very individual specific property, therefore each trainee must find the optimal recovery days for himself.
i started with 4 days in between workouts and didn't regret it. These random 5 days in between feel like they are the topping on the cake. After 10 weeks in im now stronger like never before.
@@rainerknoll2311 Thanks for your post.
Yes in 1992 Mike recommended 72 hours, but by 1995 he had changed it to 96 or even 120 hours. From the mid 70s to the late 90s the brevity and frequency increased about every four to five years.
Hello friend, with 4 days of rest I can't improve anymore, I see myself getting worse, do you know if the same thing happened to you and that's why you changed after 5 random days?@@rainerknoll2311
So I train every muscle only once a week?
Yeah according to him but would u really take advice from someone who juices. İn my opinion . He's full of shhht
Is the Maile program really effective? Has anyone tried it and its strength and magnitude increased? I'm hesitant from this program.
You should play around with different programs and find what works best for you.
There are literally thousands of comments from people who have had great success using Mike’s programs that are posted on the many videos on this channel. However, this is a question that you can only answer for yourself. You will have to try the program, if you’re interested, make the necessary adjustments as Mike indicates, and experience your own results. No one can do your training for you, and no one can decide whether or not a training program should be followed except you.
@@HEAVYDUTYCOLLEGEThat's right, thank you
Isn't Consolidated Training from Mike Mentzer the best?
Only for really hard gainers or those who are very close to the end of their genetic potential (after reducing volume and frequency along the way to accommodate the greater energy output of their workouts). It's not for everybody, nor did Mike recommend consolidated training for everybody.
@@HEAVYDUTYCOLLEGE So the best way to build pure muscle mass is to do:
ideal routine + heavy duty training methods such as: omni-contraction?