MIKE MENTZER: THE IDEAL ROUTINE (UPDATED)
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- Опубліковано 3 жов 2024
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com...
In this video, Mike Mentzer explains the reasoning that went into creating his ideal routine, in addition to describing the Ideal (or baseline) workout. I posted a video about this a few months ago, but I see now I should’ve added some of the explanatory material that Mike had provided ,so that there was less confusion. This was the final version of Mike’s Ideal Routine as outlined in his book “Heavy Duty II: mind and body.”
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/ym4...
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua...
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4...
-Less time at the gym
-More time to chill
-Feeling stronger
-Seeing amazing results
Same. Its really a game changer for me
Win win situation fr
-More time and energy to be productive with other things
What about weight loss?
How do we isolate different muscle within a large muscle group?
"Why not build a 20 inch arm first, then worry about the details." Legendary!
- You cant define what was't growth yet...
That is the most, basic concept about physiology, and the best thing I have heard for years.
Mike is totally right and demand a deep respect!
Cause you just wasted all that time when you could have done both from the start
@@user-is4jf8yr4z in my head 24 7...
Mentzer must NEVER be forgotten.His techniques work for me even in late 50s
@eatshit-wu5xh He's telling you exactly what to do step by step.
60s
49, never been stronger. Not on hormones and I had to buy a steel shank to hang extra weights on all the stacks. MM was a genius.
@@thatguy1860 lucky fellow
@@thatguy1860 lucky fellow
I've worked out for 7 years 1h30 to 2h and stopped for 10 years . I started doing Mike's methods and I can confirm this works 💪 he was a genius
I've had great results. I am still shocked because of years and hours in the gym and I'm bigger now.
My little brother and I both started and man , he was onto something
I was wondering does this really work because I have been lifting for hours over 20 years but I’m definitely going to try this now, thanks for sharing your experience with this
@@cwsmith17. Do you do the exact routine Mantzer suggests 4 workouts in 16 days?
@@steelphantom9105 I’ll send you my routine. It’s freaking awesome and saves a ton of time.
Mentzer's method is the antidote for ego lifting.
RIP legend.
He addressed that by instructing and showing how slow and controlled the weight should be handled
Gym Day 1 20:30
4 days rest
Gym Day 2 25:25
4 days rest
Gym Day 3 28:15
4 days rest
Gym Day 4 30:23
4 days rest
REPEAT
Superset definitions 32:20
I'd like to see someone who actually does this and looks impressive. I love the Mike ideal, but I'm not seeing any actual people showing great results.
@@ASTRUM502I mean I’m sure it’s just as effective as any other way of training, it’s just up to you and what knowledge you have and how you prefer to train.
@@ASTRUM502 hit works it's irrefutable but wherer Mike lacking is in the warm up set part and should be more precise giving specific number or percentage of weight one should use,devils are in the details...also when one is training hit,does he really go to total failure,does he sleep descent amount of hours does he follow a proper diet,does he drink 🍻🍷...
@@hollybanville474 I think it's all about genetics and hormone use. Plus consistency and effective diet. I like Mike, but like Charles Atlas, Mike didn't leave a successor to carry on and demonstrate his system. And no one comes close to Mike's physique that promotes the HIT plan. He didn't produce a disciple. Dorian comes closest, but a lot of hormones and torn muscle. Intellectually Mike appeals. I think aspects of his system is influential. I've never used hormones, and my consistency is crap, but I devised a system in the 90's that was high frequency ultra HIT, 1 rep, 1 set, 1 exercise, everyday and I blew up.
@@ASTRUM502John Heart, Mr. America
So many different techniques and approaches. Mentzer’s methods were the most efficient backed up by his science background. Such a smart man sad to see him leave us at only forty nine years of age.
@@godzoo18cuz they are on juice💉 and they can recover so much faster than a natural bodybuilder
He was ok
If he were alive today he could've lived to be cloned. Maybe illegally but still possible
@@danielteixeira309second place Olympia winner...
"he was ok" 💀
His method is the only correct one! High intensity and plenty of recovery is the correct way, others are a waste of time. Of course you will grow with the usual methods but what's the point when you won't grow half as well or half as quick? Have u not noticed that everyone that has genuinely tried his method for a few weeks atleast will swear by him?! It's because he is 💯
@@conlawmeateater8792 Dude what year r u from?????
Thank you for keeping Mike Mentzer's legacy alive! You are a hero!
I just built the platform for Mike to speak for himself about his training methods. I’m glad you are enjoying the videos.
@@HEAVYDUTYCOLLEGEnext should be Andreas Münzer, the true peak of human physicality
Day 1 Chest&Back
Chest 1.Flat Dumbel Flys 6-10 Reps 1 Set
Superset
2.Incline Press 1-3 Reps (Use Close Grip)
Back
1.Close Grip (Palms-Up) Pulldowns 6-10 Reps 1 Set
2.Shrugs 6-10 Reps 1 Set (Smith Machine)
4-7 Day Rest
Day 2 Legs
1.Leg Extentions 8-15 Reps 1 Set
Superset
2.Leg Presss 8-15 Reps 1 Set (Natilus)
3.Calf Raises 12-20 Reps 1 Set
4-7 Day Rest
Day 3 Delts&Arms
Delts 1.Dumbel Laterals 6-10 Reps 1 Set
2.Bent Over Dumbel Laterals 6-10 Reps 1 Set
Arms
1.Barbel Curls 6-10 Reps 1 Set
2.Triceps Pressdowns 6-10 Reps 1 Set
Superset
3.Dips 3-5 Reps 1 Set
I’ve been following this HIT training for half a year and let me tell you after each workout you are wiped out!!!!!!! Don’t let this short workouts deceive you. It’s brutal
Does he say anything about cardio? Should I run on my 96 hour recovery?
The hardest part of the Mentzer method is avoiding overtraining.
Completely agree with this.
Absolutely
@@ironsaintas you age, it becomes more of a reality
💯💯💯
@@ironsaintjust read the science man.
Youre talking nonsense
My mind is just blown right now... This is unlike any other workout advice i have ever heard
I intuitively did similar workouts when I was 19 and went from benching 90lbs to 230lbs in 3 months.
I recently started listening to a personal trainer and I've hit a plateau and I assumed it was just because I'm not 19 anymore, but I'm trying this again. It just felt right.
We on the same page 😂
@@Brandon-x8eim 19, 122 lb. today is april 1st 2024. im starting 80 lb bench press. i am going to use this method. ill be back in 3 months💪🏼 also started eating more as i am kinda skinny right now. lets get these gains🔥
@@joshpar9402 can you point me towards proof, please?
Exactly bro you don't hear anything like that from any person in this day! All they say do 4 sets train 5 to 6 times a week increase the weight in each set. I wrote everything down and from today ill go to the gym tomorrow because today is closed ill warm up the next 2 days Sunday the gym also close. And ill start the real training on monday
When I was younger, I worked out literally every day. And I would go HARD! For years, I barely grew. As soon as I got a little lazy and stopped working out so frequently, my muscles kept growing. I would regularly get a nice pump just from eating. You can’t argue with science! Mike was a specimen, and his physique was a testament to the validity of his claims. Had he incorporated some cardio into his routine, he’d still be dropping gems!
When i was younger i did Taekwondo as any normal high schooler did...but when i relaxed for 2 weeks or so...i found that i got better. A friend said the same thing and thought couldnt be a coincidence. Training everyday is good and bad...not everyone is the same for handling over training.
I have a theory that the volume of training while you were young pays off as you are older and continue to exercise.
Mike mentions his own return of growth in his 40s when reentering training.
I can confirm 30 was when I looked the best. Mike was on point with mastering the rest period. The key is keeping your body free of injury.
What are you taking about? Mike did cardio bro …
I hope you are aware every type of exercise is cardio, it makes you heart rate go up
In his journal he wrote that he did a 14 mile bike ride nearly daily. I’m afraid his early death was likely just a cause of genetics
25:16 Day 1: Chest & Back
28:10 Day 2: Legs
28:44 Day 3: Delts
30:17 Day 3: Arms
32:11 Day 4: Legs
Thank you!
Thanks
20:21 Day1.
Rest all follows in similar sequence
Mentzer recommends to rest for recovery between workouts - upto 24 to 48 hours atleast
dia de por medio sin hacer nada y al día 4 a 7 volver a entrenar el mismo musculo
I watch this video at least once a week to keep me motivated
I watch it and then rest for 4 days before I watch it again.
Has this been working for you? @@Anatime714
I OWE My NEW Biceps To the Advice of Mike Mentzer... I Am very Satisfied and ever increasing in happiness about it. REAL TALK... Long Live the Teacher! 🏋️❤️
An unique combination of passion and intelligence, what a legend.
This shit workssssss! Tried it for 3 months. This man is AMAZING.
how was your progress ?
Did you train every fifth day or fourth day
How was your progress?
i like this nigga mike man. im so busy with work i dont have time to go to gym 6 days a week its way to draining for me and im always left sore. starting tm will be my first day starting the mike way of working out with chest and back first. i will update my journey back in this comment section. i think it will work for me i see others in the comments saying it works for them so why not.
Hope you still getting it in bro 🤛🏽
When Mike speaks, I listen. GOAT.
On round 3 now
Reps increasing by 2-3 every workout
Thanks Mike and John ❤
Mike Mentzer was a great person and one of the most knowledgeable bodybuilders ever!
These are things ive been ranting about for decades. He's the first professional to agree with what i know from experience. Im really glad i finally found him, even if its a little too late.
All us advanced Guys knew about this before even knowing who Mike was . It’s just common sense lol if not growing no more or you’re always tired , obviously a smart trainer would cut back on everything . Been training this way since the early 2000s . Just wish my boys would listen to me and do the same lmao but oh well they’ll find out later
I am just starting my dream of bodybuilding. I want to be professional. Mike Mentzer is lighting my road ahead.
this is not for beginners u might want to start with regular 12 sets a workout routine 😅
@@gguninstall7491what would the beginner routine be?
we NEED you now more than ever, Mike, in this age of bufoonery and public filming nonsense. I would love to hear his takes on the modern gym antics.
He was so ahead of his time if it wasn’t for Arnold being so famous I reckon Mike would’ve been the main man
Gyms are full of idiots and charlatans.
Makes so much sense. I will give it a chance for 3 months 1 full body workout per week for lets see how my body reacts
Anyone skeptical about implementing this should absolutely do it . The proof is in the pudding, you will get bigger & stronger every workout in terms of volume & strength. Don’t knock it before you try it. I’ve been in a cut for 3 months using this program & I am still building muscle & strength. It is the holy grail of workout routines. Lose your egos & accept that 3 x 12 is a widely accepted fallacy & when training at the intensity that Mike Mentzer preaches, 1 set will be more than enough. You simply cannot push to absolute failure for more than 1 set, otherwise it wouldn’t be true failure..
agree but disagree, 1 set is simply not enough. I'd say 2 is perfect. Because lets say you do 2-3 exercises for chest per week with only 1 set per exercise. You would do 2-3 sets per week to absolute failure, wich is good but not enough. 6-9 sets is better, it has been proved by many studies.
@@SamelyFitif more is better than why not do 20? I was losing gains by using the 6-9 method. I started gaining again with 1 set maximum effort. Proof is in the pudding
But you still warm up before going all out so it’s not that different. Just less volume
You are not building muscle in a cut unless severely obese. DXA scans have proven this is literally non-existent outside of severe surplus fat reserves. Having more definition gives the illusion of being bigger, which is badass
Hey man any channel you recommend for nutrition? Im going to start his program in 2 weeks but I'm lost in the nutrition aspect
We Love you Mike so much, such a gentleman, genius and role model.
My husband's and my life will never be the same and I see it all forming ❤
This is kinda crazy. When he says every bodybuilder responded "yes" when asked if they came back stronger after taking a 1-2 week break from training, it reminds me of when I used to play competitive video games all the time. Whenever took a break from playing for a while I ALWAYS performed better the first day I came back. And whenever I consistently played the same game for hours each day, multiple days in a row, I almost always saw a decrease in performance. I wonder if his training philosophy for the mechanisms of recovery applies psychologically to the way our brain learns & gets better at skills.
I also experienced this with playing competitive video games!
Took up golf. I was playing 18 holes 3-4 times a week and struggled to break 100. Dialled it back to 1-2 times a week and started scoring low 90s... Baffling stuff.
That’s a good observation. I have also experienced this with gaming
Happened to me multiple times with CSGO, I thought is because I don’t really care that much the first matches but then when I try harder somehow my performance decreases.
Same … numerous times I take 3/4 months break from Fortnite then come back and win my first game every time 🤣
This method/program works 💯. I see people on there phones, socialising for too long, taking ages between sets spending way too much time in the gym, not focused. I'm in there for 30-40 mins maximum. Mentzer method. Looking and feeling great.
have most of your results been from following this exact routine?
On cycle 2 post day 3 (shoulders and arms) and went up in reps and weight. Workouts are literally 20 minutes and then I eat and rest for 3-4 days until the next workout. I feel strong and notice solid gains. It’s crazy
That minimal effort gains sounds sketchy. Unless you plan on dying at 50 like big Mike then god speed maniac.
@@Jakey9351🤣🤣🤣🤣 idiot
You idiot, he died due to meth, not his training method
u never know until u try@@Jakey9351
@@Jakey9351If you actually did the workout you would understand that it is not minimal effort
I am just beginning and studying this at age 49. Can’t wait to see where this takes me
Good luck man 🔥🙌🏼
Any updates on progress?
49 also .it does work !
This man is a genius. Ive trained for years on and off and more recently every single day, with 3-6 sets of 6-12 reps trying to hit failure on the last 2 sets, with some noticeable muscle mass gain but no true crazy results , this has been almost a month now since I have started back consistent training. I mean my physique looks alright but not nowhere near what I want to achieve and how fast I feel I should be achieving it. Now I think to myself I work myself to exhaustion for each muscle group every workout but I could not figure out why I was not growing, now it all makes sense. Im over training. Im judging my workouts based off the pump + the soreness and clearly both of those are not indications of growth, and in effect me training the very next day + doing multiple sets im completely killing my recovery and nonetheless all or at least 90% of my growth potential. Mike you have revolutionized my entire training thought process, you have voiced what my body knew as truth this whole time. I always had a feeling that growth should happen more rapidly, that it was something I was doing wrong that was not allowing me to grow truly. Weight loss/Weight gain is purely based on caloric intake. Muscle growth is based on recovery. It all makes perfect sense. I am implementing more of this strategy now I am going to take two days in between workouts and try to aim for at least 48-72 hours in between workouts. Only doing one set to failure is going to be insane so I will start with two sets. I will update with results within one month. 💯
Thanks for your post.
Thanks for comment. You put his words in a good perspective.
@@Mrualreadyknow83 You’re welcome. Today was my first day after taking 2 days off from the gym. Im sticking to a strict Workout/2 day off (72 hrs) cycle. Just from last week I accidentally started this due to life so I was taking 2 days in between, so I’d say this is my 3rd total workout on this regiment, and Ive already noticed considerable muscle mass gain/definition and strength increase. Ive gained 4.3 pounds in 6 days. I also went from doing 35-40 pound dumbbell press, to now 50 pound dumbbell press. I have an insane amount of energy increase and I do not feel tired and fatigued every day. The hardest part was convincing myself that only one set was good, even though I pushed myself to failure for each set, I realized its just as Mike said, its only fear of “not doing enough” but enough was already done reaching failure. I stuck to the workout plan he laid out, with 2 warm up sets total for the whole workout, and Im feeling pumped regardless. I can honestly say this is insane that it is not common knowledge. I have been working out wrong my entire life. I will update again in a month with full progress report, weight, arm/leg circumference, body fat %, and physique to give a true measurement of how it has been working for me. By the way Im not on any steroids, not on any proteins, although I am considering 5g of creatine daily, the only thing Im doing for weight gain/muscle growth is consuming 3,000 calories per day. I have not fully tracked what my maintenance calories are but I assume about 2,000-2,500, which I will be calculating to be as precise as possible. I hope any of this information helps anybody else, I grasped Mike’s concepts very swiftly and quickly realized he is 100% right and going in the right direction to evolve human body building and the true science of it.
Thanks, I'm also looking forward to know your results. I started training this way since this week. So I'm curious about the results.
**UPDATE**
I am truly a man of my word so here I am back with a one month and some change update. I have fully stuck to the Mentzer routine , and even added in extra days of rest here and there. The results are absolutely astounding. Not even joking, for anyone who is reading this , this man found the proper workout method to gaining true muscle mass & strength in a rapid way. I went from my weight fluctuating from 148-152 to now I weigh 170 lbs solid at 5’11 (give or take 1-2 lbs of mostly water weight on any given day). I gained 18 lbs of muscle within a little over a month. I have never achieved these results before in any length of time, no exaggeration and I was a 3 sport athlete in middle/high school. My biceps/triceps/delts are all growing very noticeably and rapidly. At this point I dont even have a issue with doing one set, I just find myself finishing the set & if I feel any sort of doubt RIGHT after I QUICKLY hop back on and try to complete one more rep of whatever exercise I was doing & man, holy shit the results have been amazing. My physique is looking better than ever, my chest is really starting to widen out & form its cuts. I fill out shirts a shit ton better now. I also began taking 5g of creatine daily (EVEN ON REST DAYS). For those who don’t know, Creatine is a natural nutrient in the human body, sadly the body does not produce that much creatine naturally so adding 5g to your diet helps the body get optimal creatine usage. In simple terms. Also I learned to not eat anything more than 300-800 extra calories on top of your maintenance calories if your trying to gain weight, simply because the body will only use what it NEEDS for muscle growth and the rest will be wasted out of the body or used up as FAT. This is basically the key to bulking and building muscle while still remaining LEAN. 😂💯I just gave y’all so much free sauce I BETTER see some replies and likes. Next update coming at the 6 month mark!!!!!! See yall again my brethren!!!!! 💪🏽💪🏽💪🏽💪🏽
Mike with his workout routine destroying all fitness influencers "special" workout programs and apps lol 😂
The most important thing about this training method for me is that it's fun to train this way. That's why I go regularly and see good results, which is even more motivating.
That lightbulb analogy made my lightbulb turn on
Nah fr!
MENTZER BROTHERS
The greatest to ever do it, may their souls be free.
passed within two days of eachother may their love be free.
My dad started me working out at 7yrs old and I'm now 40... I know for a Fact that this works!!! I started training this way after my football career to just maintain, but ppl think I work out daily. Finding this video through my bro today, explains why it worked for me. R.I.P!!
Hey, He says that switch to the consolidation program 20:20. Like after doing the ideal routine program maybe 6 months should i change to the consolitation and continue training like that for years or what? Please Reply
I appreciate the advice that one should rest a week to two weeks because as soon as I took two weeks off from legs just to rest rather than gain strength because I came back thinking I was going to be weaker. This was SIMPLY NOT the case that happened. I not only increased in weight, I FINALLY broke through from my wall I hit and was able to safely control that weight on the leg press more slowly than before. Absolutely incredible! Believe it or not!
Thank you HDC for passing on Mike's work, this information is priceless !
You’re welcome. Thanks for your post!
20 yrs of training high volume. Switched to low volume / high intensity ála Mike Mentzer over the last two years and I've seen good progress as a natural lifter even at 37 years of age.
If you are not happy with your results on high to moderate training volume. Try this method. This shit works wonder. RIP Mike.
When making the sets more intense getting to failure you have to check your ego & use less weight in order to have strict form. I love using lighter weights & executing the reps slowly.
The tendons are saved & more stress is placed on the targeted muscle.
You mistaken HIT workout program to be a high volume n high frequency workout program.
You would be correct if its the latter but this is HIT, we are resting till 100% and not a single percent less. Tendon and ligament include.
Do you do boxing along with this?
@@MikeJohnMentzer Absolutely.
@@americanthaiboxer7224Mind giving some tips in managing both mate?
I am doing the same but not your level I guess
@abh4222 it depends on what your goals are. As Mike said the body's resources are limited so if you're going to dedicate your body to building muscle you'll have to back off the intensity of boxing & use it mainly for technique & aerobics.
If you're pursuing boxing for competition your weight training will have to be tailored to your competition/fight camp schedule.
When in fight camp I don't recommend HIT. Wait until after camp & the fight are over. Rest a couple weeks then train. If you read Body By Science (a must read!) sports are very skill specific. Practice the skill. When in off-season/not in camp then you can safely dedicate yourself to HIT training. At most 3x a week. I personally only train 2x a week & PRACTICE the boxing skill specifically to hone my technique since I no longer compete. I'll spar every now & then to maintain my timing, but that's it.
Mike mentzer was the man
Mike Mentzer is very experienced and thorough, which is appreciated. Thanks.
Gotta try out this legendary method 💪😎
These are gold, thanks for adding these.
Did I say gold?, no I spoke to soon.. platinum!
@@doyschellekens7513 🙌
Holy shit, I just tried out his chest and triceps workout 2 exercises for chest and triceps 1 set each going to failure lifting really slowly and still holding that tension, damn those muscles really burned. I got the biggest pump after 20 min workout. I can’t move a muscle after that. Usually it’ll take me 2 hours, 20-25 sets to feel really pumped & be really exhausted. Can’t wait for 2nd session after a couple days recovering 😊
How many days will you take off? You gonna do 4 or just when you feel rested.
@@stillhere7193 yo if I workout on Monday, my next workout will be on Friday. Usually workout twice a week and if I’m busy on my workout day then I’ll take another days rest & workout the next day.
@@iiicemaan wow that too much of rest bro. I mean I wish it works but it’s gonna take almost 10 days till you hit your muscle that you worked on Monday.
@@stillhere7193 well it works for me, I am definitely seeing gains and I am getting stronger that’s why when you do hit your next gym session, go all out bro 110% effort going to failure
@@stillhere7193you can try whatever feels best for you anywhere from 1-5 days of rest per workout is fine
I WASTED SO MUCH TIME IN PAST AND FINALLY TRUSTED YOU
Feels like Mentzer's training philosophy is now properly challenging the (volume) status quo, and rightly so! Vindication from beyond the grave...
Name one current Olympia competitor that promotes and uses the Mentzer approach? As well, name me one current Natural competitor that does?
@@ASTRUM502 Brutus McIronclad and Chad Steel, respectively.
@@RexCymru Never heard of them, looked up the 1st guy and nothing, the 2nd has a channel but was barely fit looking. Not good representation for the Mentzer method. Mike is my favorite bodybuilder but I'm not convinced his method is good.
Yeh i just made the names up@@ASTRUM502
@@ASTRUM502um....Dorian Yates
Amazing editing, very useful for those who are just starting with the program
In my opinion the greatest body builder of all time..
In my 40's. Been training off and on but had a good run in my 30's. Kept injuring myself doing insane hrs long workouts, especially in my teens/20's. Finally took a step back after my last injury, tore stabilizers in my left shoulder. Took a few years off, trying to get back but kept reinjuring same shoulder and discouraged. Finally decided to try this after dusting off my 4hr body book, remembering the results I got following that advice even though I was a heavy drinker hence the need for a minimum workout. Now feeling my age a bit, gaining some weight and busy with family and work. Came across Arthur Jones in that book which brought me here. In my previous attempts to workout was at 5/10lbs kettlebell overhead press (very discouraging). Now.. can't believe it, 3 weeks in and I just hit 55lb kettlebell overhead press. Feeling strong, regaining my strength. Thought it'd be about 6 months to get to my previous peak but I think I'll be surpassing my peak in 3. Amazing, thank you Mike and those keeping the heavy duty legacy going.
I use to train like an idiot. 3hrs to 4hrs a day, 6 days a week but when i rested 2 weeks i just felt way better and stronger. I shall educate myself more properly now. Great Sir Mikes method is a god sent.
His exercise selection was perfect.
I'm going to return working out and will definitely try Mike's method! A while ago, I did an entirely other program based on old school methods mixed with Indian originated equipment and techniques. We worked out twice a week for 1,5hrs - including stretching in the end; days were Tuesday and Thursday -, I didn't follow any specific diet just made sure I get at least the recommended macros in, and roughly in 8 months for example in deadlift I went from 100kg to lifting 150kg. With progressive overloads for example I went from 30kg military press to 50kg. Many people underestimate the power of intensity and the power of RESTING. Looking forward to my results with Mike's method.
Routine starts at 18:24
Hero
@@javierescobar9176it worth watching the full video
mind-blowing
I gained 10 pounds of muscle in 6 months, this program changed my life, he was a genius. I thought i reached my natural peek rn im 80kg 6% bodyfat
Just curious, how did you ascertain you're at 6% body fat?
This video explains how I built muscle and lost weight rapidly (in a healthy way), even though I was training for 10-15 minutes a day.
My logic was that stressing the muscle hard will produce enough swelling so that 2nd set is absolutely unnecessary.
My rest periods were decent as well (except legs).
Now as a side note, daily stretching is a must... and a great habit to adopt
The best i felt in 10 years training was after a 2 week holiday in greece where i did literally 2 hours gym whilst there i came back strong mentally and physically
i’ve done Mikes program for since the 90s and it works
Maybe I'm not alone in this but lately I've been coming across fantastic information on a number of topics that make more sense than anything I've heard before from the typical sources or mainstream sources. Not all of it is fringe, but even for stuff that is, it sounds far more plausible than whatever we're supposed to believe. It's interesting times.
Been watching a few of his talks and he makes perfect sense. A big thing people always talk about is "time under tension." His explanation of holding weights in another video immediately clicked as to why that was a better approach. I use resistance bands instead of weights. I wanted more options with my range of motion. I was apprehensive at first but people pointed out that the body doesn't care what we use. If the body doesn't care about what kind of load we're using then probably too, going to failure is failure. If I can do 30 chin ups, wouldn't 30+sec hold with a slow release as I approach failure get the same result? And thinking about the mechanics of life and the way people call exercise "training." What is anyone training for? I like doing deadlifts, but in everyday life, nothing heavy I HAVE to pick up gets immediately put back down. Usually it has to be move it somewhere. Somewhere in there is the need to hold on to things, especially heavy things longer.
I tried Mike's palm facing pull downs for biceps and man it really gives the pump.
Started in January and seeing progress in weight and reps.
I will try it a year or two since popping into the gym for a quick 20 minute workout every 3-5 days seems very doable in the long run even if "life happens".
Keep us updated
How are you getting on?
Thanks. Been looking for this.
Man was a absolute freaking genius hats off 🔥
We split into 2 groups, my friends did volume training, my friend George and I did heavy duty, after about 3 months we were bigger and stronger and when we took a few weeks off, we actually looked bigger, and stil felt and were stronger, you take out what you put in, our workout never lasted longer than 25min.
On Warming Up for the 1 High Intensity Set:
Mike Mentzer often used NASA analogies, so here's my take on the role of warming up in Heavy Duty Training. It is the necessary preparation, the prelaunch. As I am not a rocket scientist, this is what I've managed to put together, feel free to offer any refinement.
1. Hydraulic Power and Rocket Booster Check = Light Warm Up Set
2. Firing Chain is Armed = Medium Warm Up Set - 50 - 70% - is to prepare the body and mind and to solidify the core and fully engage the supporting structure and muscles, check form, and engage the mind muscle connection, but still not to begin the full firing.
3. Go for Main Engine Start = T-10,9,8....lift off = 1 working set to momentary failure.
An interesting take.
I do the same thing
After trying mike mentzer training, I realized overtraining with too many exercises and volume can be dangerous such as injuries,joint pain neck and shoulder pain etc.
Gonna try this! Been looking for a better way to train since I recently stopped for 2 years.
Everyone is different. Mike Mentzers method is the only method that has gotten me faster gains.
The 2 main keys to Mentzer style HIT training is
1# Intensity. Lifting to failure or near failure is paramount toward successful muscle gains.
2# Length of recovery between gym visits.
This varies for each person. . A good starting place is 3 days
This is amazing pure gold
Damnit! Where has this been my whole life?
My girlfriend can't stand today's olympia winners and they're bloated build. We both agree.Mike looks better than what we're seeing today.
Guys he is crt the high intensity is a key to open your full potential strength and muscle try it
My gym Is only open super early on weekends. So I lift Monday/Thursday every week. I switched deadlift for rows on back day, and put deadlift on next week’s leg day. I do close grip chin ups instead of pulldowns cuz I’m a lighter guy (168lbs). I switched squats for Zercher squats on the first leg day in order to incorporate upper back. I got rid of leg press entirely. I started doing cable crossovers cuz it’s more contraction then pec deck. Did wide grip straight bar seated cable rows instead of reverse flies for the rear delts. Gotta say. I took his outline and perfected it. I’ve been lifting constantly for 5 years and never had anything to show for it until now.
That’s awesome
Amaizing ....
😊 MIKE I LOVE ❤ YOU.
This video is superb
The ROM on those lat pullovers was crazy 😂
26:50
Hilarious!
Mike Mentzer is a legend!
These men are lucky, they got to train with Mike Mentzer...
YOUR THE GREATEST EVER LEAVING THE ESTABLISHMENT BEHIND. 😢 😮 PRAISE GOD 😊 I WASTED MY LIFE TILL I LISTENED TO YOU. NOW I GAIN HUGE
Remember to warm up very good then a little pause before going up in weight and hitting the set that matters. And go to absolute failure keeping good form. it’s going to hurt like crazy but you must push not until it hurts to much but until your muscle can’t lift the weight anymore.
I been doing exactly what he says write everything down minimal workout maximum output the right food ...in less then month I gained 30 lbs on Wright lifted and went from being skinny fat to jacked and everyone like what r u doing and what r u on....im clean .....my whole life I was skinny and never could get big ...this method is 100 💯 effective
There is no way you gained 30 lbs of muscle in less than 30 days. You couldn’t do that even with roids. Stop lying.
@@briansherrill6733 Well...He never said he gained 30 pounds of muscle...just 30 pounds. ...lol
This video was EXACTLY what I needed to start with this program! Thanks a lot!
But I cannot bring myself to rest 2-3 weeks before starting it. Even though I think I ahve overtrained the past 8 years, based on what I just leanred....
2 weeks off is all you need to reset.
You could start right away but first couple weeks only train 1x per week .. ex week 1 chest /back... Wk 2 legs then continue training every 3rd or 4th day after
Dude is a genius
i started taking more rest days ...and my arm size went from 15.5 to 16 inch in 2 weeks...mike mentzer was far ahead for his time
how long have you trained before?
quick question, before each main set do you do warmup sets as well? thanks.
@@tokiyoee544do a few warmup sets to build up the weight you will use in your failure set
@@tokiyoee544these guys walk in the gym take a (big picture 15:31) and walk out😂 they come back a year later looking like hulk 😒😴😴😴
Always the old school rocks
This makes a lot of sense .Why have I not heard this before?
so ahead of his time its insane
"However at this point in time, I haven't figured out how to stimulate growth with zero sets." 😂
@Eeiiaane No worries, my friend
Take a nice walk in a beautiful park and enjoy your surroundings.
Most knowledgeable 35min of my life
I like this channel
This guy looked a mazing and smart he trained less and compeded in high level with Arnold crazy !! Rest in peace Mike pepoles still learning from you .
May the Almighty God grant you paradise ❤
My Friday at work starts with an early Mike Mentzer Meditation. Just what is needed to get the mind right for moving forward with appropriate knowledge and mind frame to be prepared again full circle. 🙏🏽
I love listening to Mentzer content on my way to and from the gym.
HEAVY DUTY
Mike Mentzer Plan
NOTE: WARM UP AS LITTLE AS NECESSARY BUT SUFFICIENT ENOUGH TO BEGIN
Day 1: CHEST & BACK
Pec Deck or Dumbbell Flyes (6-10 Reps)
Superset
Smith Machine Incline Press (1-3 Reps)
Close-Grip (Palms-Up) Pulldowns: (6-10 Reps)
Deadlifts (5-8 Reps)
REST: 96 HOURS
Day 2: LEGS
Leg Extensions
Superset (8-15 Reps)
Leg Press
Standing Calf Raises (12-20 Reps)
REST: 96 HOURS
Day 3: DELTS & ARMS
Dumbbell Laterals (6-10 Reps)
Bent-Over Dumbbell Laterals or Reverse Pec Deck (6-10 Reps)
Barbell Curls (6-10 Reps)
Tricep Pressdowns or Lying French Presses (6-10 Reps)
Superset
Dips (3-5 Reps)
REST: 96 HOURS
Day 4: LEGS
Leg Extensions (6-10 Reps. Last Rep 10-25 Second Static Hold. 30lbs/14KG Heavier Than Day 2 Leg Extensions)
Superset
Free Weight Squats or Smith Machine Squats (8-15 Reps)
Standing Calf Raises (12-20 Reps)
REST: 96 HOURS & REPEAT CYCLE
So if day 1 is Monday day 2 will be Friday?
@@IsmaelKenig yes every 4 days you should do the workouts
But is this mostly for individuals who already lift weights? Or can someone who is starting get the same results?
@@daddyandbella766you can start at any stage of lifting experience. As long as you go to failure, the results are the same regardless of your experience or previous progress
So how does this work monday friday first week
second week tuesday saturday
then do i start again from monday ?
or wait 4 days till Thursday
Whenever I see "hours ago" for the upload I open it SO fast lol
So essentially what I do at the moment is
-Monday -push day- highest volume I can put a few reps on dropsetting till low volume (cardio in between)
Thursday -pull day-
Monday -legs-
Tell me what u think because to be honest I have put quite some mass on from this
Thank you so much you solved my problem🙏 I couldn’t gain muscle year and I started do high intensity and I gained crazy amounts of muscle❤
i started working out last year, 4-5 days a week in the gym. I can see i improved a little. Next month amma try Mr Mentzer's style. Hope it works for me