MIKE MENTZER: THE IDEAL ROUTINE
ฝัง
- เผยแพร่เมื่อ 12 ก.พ. 2023
- To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video Mike Mentzer explains the “ideal routine” that he put almost all of his personal clients on when they began training under his supervision. It is a four-day split routine, consisting of Chest & Back, Legs, Shoulders & Arms and (another) Leg workout. He explains all facets of this bodybuilding program, including exercises, sets and reps, and also an ideal training frequency to start with.
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
"why not build a 20 inch arm 1st then worry about the details" 💀 mike "the savage" mentzer
He’s a savage lol
😂😂😂😂
That last bit at the end with "spending hours and hours at Gold's gym getting a pump" was totally not an indirect jab at Arnold LOL
And he won 6 Mr olympias😮
@@shesway5238 yeah he could have won 10 if he followed Mentzer. He isn't saying it doesn't build muscle because it does, clearly..just means its far less effective than mentzers way. He was right to have a dig after Arnold getting the horrible win which was not deserved one bit. stop been thick mate and think before u comment something dumb.
@@honesttroll3463cool but who asked?
@@bitbot9834me
Arnold loves rope extensions too. Lol
Even his voice has a Moustache
Lmaooooo
Genuinely made me lol
Lol😂
I must grow the moustache once I have gains😂💪
This is so true and I can’t explain why lolol
7:15 - Day 1 screenshot
10:02 - Day 2 screenshot
12:00 - Day 3 screenshot
13:56 - Day 4 screenshot
Thank you brother 🙏
10:35 as Well. Or you miss Something important!!!
I doubt many of us are waiting 4 days
@@KaEl-bh1onyeah can't forget those real delts
Legend
Switched up my routine from 4 days a week volume training to this for the past month and I regret not doing it earlier. Workouts are much shorter yet I'm more spent and more worn out than ever. Noticing strength gains never before experienced. Training to failure is what makes you grow the most. Mentzer was a genius
Are you using the same routine as mentioned in this video?
How are you doing so far maybe drop a 1 month review
bro would you like to have a detailed talk on this as i have some questions?? if yes then can you please provide me with your insta id or any other socials???
Yea please drop review, I love Metzner but I am yet unsure to switch my plan
Is it meant to be only one set per exercise? If so, It seems so so so minimalistic that it would even stimulate growth if your only going to failure for one set.
How can I miss a man so much when I never met him? He was a genius
I’ve met and talked to Mike on several occasions the first time in Scranton PA I think it was 76 or 77. My youngest brother was in the teenage Mr. Pennsylvania contest, and Mike was a guest poster recently coming off his Mr. Pennsylvania win then a couple years later at Gibsons gym in Washington New Jersey he was training for the Mr. universe had already won them Mr. America after moving from pa to California. It was a all day seminar since Gibsons gym was a full Nautilis gym and free weights. He got absolutely huge from when I saw him in Scranton to a couple years later after moving to California to train, he had a quiet demeanor, and seemed very intelligent..
because u a mentzer yt shorts fanboy
@@chandragupta2605 hell yeah
@@chandragupta2605 no shame in that
I feel the same, I'm glad these videos are here because we'd never here about him otherwise
4 days between workouts (Monday, Friday, Tuesday, Saturday, etc.)
All movements performed until maximal failure. Control the eccentric portion always.
Workout 1: Chest & back
• Warm up with pulldowns and/or deadlift
• 1 set of pec deck (or flat bench DB fly’s, or cable crossover) (6-10 rep range)
o Follow immediately with superset: incline barbell press (machine preferred, but can do BB or DB incline press) (1-3 rep range) (use a fairly close grip, flare elbows)
• Close grip supinated grip cable pulldowns (6-10 rep range)
• Conventional deadlifts (5-8 rep range)
Workout 2: Legs
• Warm up with leg press and/or back squat
• Leg extensions (8-15 rep range)
o Superset: leg press (or smith machine back squat) (8-15 rep range)
• Standing calf raises (12-20 rep range)
Workout 3: Delts & arms
• Warm up with dips
• DB lateral raises (6-10 rep range)
• Bent over DB lateral raises (or backwards pec deck) (6-10 rep range)
• Straight bar BB curls (6-10 rep range)
• Triceps pressdowns (straight bar or V-bar) (6-10 rep range)
o Superset: dips (weighted if tolerated) (3-5 rep range)
Workout 4: Legs
• Warm up with back squat
• Leg extensions (static hold 1 rep for 10-25 sec, strictly control eccentric)
o Superset: squats (smith machine or BB back squat) (8-15 rep range)
• Standing calf raises (12-20 rep range)
I’m kinda confused about how many sets tho…each exercise is one set but you rep till failure?
Thank you. Copied and pasted to my docs.
@@SOCCER-sv2reyes
@@davidmorgan8612 So how is that a warm-up if doing both till failure? I'm confused.
Am I stupid? Is it working out one muscle group and 3 rest days in between? Or one workout than 3 rest days? So you’ll be working legs for example once every 2 weeks?
As a beginner, I used to lift 30lbs with leg extensions, but now I lift 115lbs in the span of 4 months. I’m proud of myself for lifting more now. 🙏 thx
Day 1: Chest & back
Warmup, then 1 set of Pec deck or flyes 6-10 superset incline press 1-3 reps.
Close grip pulldowns (chin up grip) 6-10 reps
Deadlifts 5-8 reps
Day 2: Legs
Leg extensions: 8-15 superset leg press
Standing calf reaises 12-20 reps
Day 3: Delts & arms
DB Lateral raises 6-10 reps
Bent over DB lateral raises 6-10 reps
Barbell curls 6-10 reps
Triceps pressdowns 6-10 reps superset dips 3-5 reps
Day 4: Legs
Leg extensions superset squats
Standing calf raises
4 days between workouts.
Not all heroes wear capes
Beast
By super set, do you mean until failure? I don't know how many reps are in a superset
@@jaynikk758 yes and no. Yes to both exercises to failure, but the superset part means going directly from the first station to the second, beginning the second lift within 90 seconds of ending the first. Sometimes you can do both at the same station. Sometimes the gym's full and you can't, but if you can that's optimal.
@@TangoFoxtrotRando Ah understood, thanks man!
I found this years ago by accident. I was doing the popular 5-6 days a week training but I never seemed to make much progress. Back then I had just started my construction business so as time went by I started to get busier and busier to the point where I was only training twice a week (some weeks only trained once) due to the demand of my business and that a lot of the time had to travel a lot. During that time I train less, all sudden people around me started to tell me how big I was getting, that if I was using steroids because they had noticed muscles grow so rapidly than before. After that I did some research and finally understood more isn’t always better. Since than I’ve been training consistent but always prioritizing rest and in a period of 14 years I have made it to 225 lbs of hard muscle.
Congratulations! Sometimes we have to let our own life experiences guide us in the proper direction.
What waz your natural weight before lifting
What routine
You're only able to push that hard if you've got youthful levels of hormones. Testosterone speeds up recovery. When I was a teenager, I could do a full body workout every other day, with full recovery in between. Now, only a decade later, still in my prime, I need more like 3 days for a muscle to fully recover lmao
TIME, the most precious commodity, gets harder and harder to come by. The biggest reason most people stop fitness/working out...TIME.
At first I was hesitant about doing it but after doing it for 2 months. I have to say this is prolly the most genius programme ever. From top to bottom. Every excercise has a purpose and now i even take 5-7days of between workout days cz I only go when i am completely recovered. Such a genius and a true blessing to natural athlete. RIP legend
Have you noticed any noticeable gains in muscle mass or definition?
@@sendifieldklend1650 I will definitely say that my muscle mass has increased and i am much fuller but tbh idk why but i have less definition. Maybe due to increase in muscle mass, initially i lost the definition.
are you natty though?
@@greenrobot5 Bro i followed this in the first place cz i am natty
@@user-ys9fe7ts9ubro in the rest days can i di my sports like tennis swimming…
I love the way Mike spoke. It's great. His vocabulary was excellent, and he communicated so clearly. It's refreshing.
The voice is AI generated my friend. Mike passed away in 2001
@@shubh9207 I know he passed away, but I thought it might be an old recording. I don't know.
0:27 Start
2:40 Day 1
7:20 Day 2
10:07 Day 3
12:10 Day 4
14:08 Warmup note
15:18 Progress notes
*
*
*
If I rest 7 days, is the training routine the same?
You're the man 👌🏼🙏🏼🙏🏼
Q
Dude, is that the weight to use, or which weight should i use
In the modern world of sissy men You are the real man bro.
He is so correct. Whenever I used to randomly take 4-5 days off I notice I feel mad stronger and look better when I return to the gym .
Same
Yeah man I remember feeling the same once, it is just now I realised
Whenever i skip a few days in a row of my split (i train 5/6 days a week) i can do less reps than i normally would but as Mike said everybody responds diffrently to different intensities i just respond well to high intensity.
Guys should i do warm up sets in this workout plan
@@imitheos_teodores, he mentions it around 14 minutes or so.
Mike was a century ahead of every single bodybuilder of the golden era. His approach was scientific and logical.
Some of the best bodybuilders in the world still train with volume. I don’t think he was ahead of his time. Dorian was his best product and he ended up injured with a belly.
Sure, HIT works for some but it’s short term.
It was neither scientific nor logical.
@@HavanaOutpostDorian is probably the healthiest guy from his era as of right now
@@GrenadeLauncherYT he says it all the time, his shoulder is a mess which is a big reason he started mobility training and not HITT. He tore his bicep and lat. He’s healthy because he stopped that training.
@@HavanaOutpostyh the main problem with this approach is practice..If im only doing a bench to afailure once every week and a half my body will not easily learn how to move the weight as efficient as possible. Sure ill get huge and strong quick but i bet the energy i expend lifting that will be more than the guy who benches every other day, ill also get injured quicker too
I’ve been doing this program for a month and a half and I’ve had gains in weight and reps each workout, went from a 205 bench max for a year doing volume, and now have a bench max of 235 . This stuff works
Workout one in 4 days?
@@n.w.aicecube5713 you can do once every 3 days when you start. But after 2 months go to 4 days a workout
Goal is not to increase weights, it's to increase muscle mass. Of course this program is better for strength, but again that's not the goal. In fact that is a problem because there are limits to how much you can use strength as a means of overload and injury risk rises as you approach those limits and even before that as you generate an imbalance between the increase in muscle power and the slower increase in the ability of bones and connective tissue to handle those loads.
@@technolus5742 Well if you are following Mike Mentzer's routine then the goal absolutely is increasing the weights to get stronger because as he said, "to get bigger you have to get stronger". Also that problem of tendons and joints and connective tissue is really only if you are doing steroids that the muscles are getting stronger too fast for that to keep up but not if your are training naturally that isn't a concern.
did you follow his program down to the bone? Like number of sets, reps and exercise or you implement your own exercises?
I’m training once or twice a week currently, and I am making good progress...! Mentzer was an absolute genius...! Thanks , John Little ,for sharing his methods!
I’m glad you find Mike’s material helpful.
You’re very welcome 👍
So only 2 times per week and u have progress? Is that too little?
That's great, and it keeps your enthusiasm there!
@@Mustafa-jc8ud its more like legs once a week, and upper body once every two weeks. chest/back and shoulder/arm are alternated every week. legs are always in that 2 day split.
What is soooooooo underrated about Mikes teaching is that the primary reason why muscle size INCREASES comes from an INCREASE in strength ..an absolute no brainer but we still dont incorporate mikes 6 sec "negative' whilst lowering a weight .
The negative phase places huge stress on connective tissues that get stronger over time enabling you to become stronger .
The rest between training days is absolutely necessary especially for a 'natural' as your recovery is EVERYTHING ! - The high intensity training results in more muscle fibre tears that heal ( if given time ) and the reason why you need MORE REST so your body can repair damaged tissue and keep you growing...... be kind to your body & your body is kind back.
Mikes information is absolute gold
@alphamale..7 The affected Tendons can get stronger. Time under tension like 6 seconds reps or 10-second reps helps to strengthen tendons alongside building muscle.
Guys im a beginner at gym but i am training according to his routine, is this ok should i continue? Thanks for your responses
@@rekhunter9934as long as u go within ur own limits and focus on form and quality then yes
6 seconds on going down?
I can't believe this information is free. Amazing.
THANK YOU for keeping Mr. Mentzer's spirit alive! His program WORKS!
Straight to the point. Phenomenal. Thanks all for sharing results.
I really liked his way of teching and training style. That was pure gold!
Mike Mentzer Ideal routine
Day 1: chest and back
Chest:
1. Pec deck (6-10 reps til failure)
(Machine flys, cable flys, dumbbell flys)
Superset
2. Incline press (1-3 reps)
(Preferably Machine [smith…] barbell and dumbbell use close grip flared elbows)
Back:
1. close-grip (palms-up) Pulldowns (6-10 reps)
2. Deadlifts (regular style) (5-8 reps)
For form watch 5:30-7:03
4 days later
Day 2: Legs
1. Leg extensions
Super set (8-15 reps)
2. Leg press
3. Standing calf raises (12-20 reps)
4 days later
Day 3: Deltoids & arms
Deltoids:
1. Cable Lateral (6-10 reps)
2. Rear deltoid fly (6-10 reps)
Arms:
1. Barbell/Machine Curls (6-10 reps)
2. Tricep press downs (6-10 reps)
Superset
3. Dips (3-5 reps)
(If you can do more reps add weight if not focus on eccentric)
4 days later
Day 4: Legs
1. Leg extensions (static hold rep 10-25 seconds control negative)
Superset
2. Smith/free weight squats (never hack squat) 8-15 reps
3. Standing calf raises (12-20 reps)
4 days later repeat from day 1
For each superset exercise perform the warm up for the second exercise first so that you can start the exercise at the working weight after finishing the first exercise.
Perform 2 warm up sets for each exercise, The first set to warm up the primary and secondary muscles at a relatively low weight. After a moderate rest period perform another warm up this time for only a few reps at a higher weight. Neither of the warm up sets should be in any way fatiguing as to maximise the output for the actual working set.
For the working set of each exercise do not use any momentum for the positive/concentric part of the exercise but control the weight on the way up, holding it at the contracted position for a few seconds followed by controlling the negative/eccentric portion for a few seconds. Each working set for every exercise should be performed until the muscles have reached absolute muscular failure regardless of how many reps are performed as the numbers are only an estimate of how many should be ideally performed. If you can only do 2 or 3 reps do not lower the weight as the next time you should be able to do more. If you can do more than the estimated amount of repetitions keep going and change the weight the next time you do the exercise making sure that you hit failure no matter how many reps are completed. Each rep should only be counted if it has been performed in a completely controlled manner as stated before.
Rest days are just if not more important than the days on which the exercises are performed, when any exercise is completed the body goes through a complex process of breaking down, compensating and over compensating muscle tissue. Simplified this means that when an exercise is performed the muscle trained is torn at a microbial level, meaning going to the gym breaks down muscle tissue. When the muscle grows is when the body compensates for the break down of the muscle to the baseline levels through proper nutrition and rest, and then after further rest and nutrition which leads to overcompensation which is when the building of the muscle takes place. This results in visual increases of the skeletal muscle on the body and physical strength increases seen by future exercises.
This routine was made specifically as the most efficient and effective method for muscle growth, if you goal is to grow large muscles in the most efficient and effective manner this routine would be the best course of action for you.
I wrote this all myself taking notes and inspiration from Mike Mentzer’s seminars.
I adjusted a few exercises which have worked better for me, they are the same exercises which Mentzer stated but a modern version, primarily it is the deltoids for which the exercises I changed
thanks friend
So is it one set of hit with 2 warm-up sets prior?
@@ChayambaLero yes
My Brother had menioned me this channel when i was just about to start gym 1 month ago. I am So much blessed to find out about The Legendary Bodybuilder Mike Mentzer and currently i am following this workout plan, i can feel the growth each day after i take rest each day i wake up. I Love Mike Mentzer and I wish that God Bless his soul and his family. Love You From Heart Mike Mentzer, The Legend.
I’ve been training for 3 years consistently. 16-19. Put in a lot of effort, fluctuated between weights. Watched myself get stronger and get weaker. Did PPL 6 days a week along with Arnold 5-6 days. Yes I have made a ton of progress overall but gains are slowing down and I’m burnt out of the same stuff. I love the gym and it’s hard to go days without it but am finally deciding to switch things up drastically and cut back my volume and do my best to follow this routine throughout the rest of my cut also through my bulk. Today is Sunday and I will start tomorrow and come back to update this with any progress I make.
Edit: November 2nd - I’m going to be completely honest. I had a lot of trouble sticking to this routine. October was a rough month I injured my trap and was very sick twice. I got past that and tried to keep going on the routine but it was difficult. Keep in mind I was going 5-6 days a week before this so switching to 2 days with 3-4 days rest in between wasn’t working. I was slacking on eating on my days off and I wasn’t near as excited to workout as I thought I would be. So I changed the split, BUT I implemented many of mikes teachings and intensity into my workouts. My current split is 3 days a week: Push, Legs, Pull. Each workout a day of rest in between. 4 days rest during week. Usually for me this means Monday- Push, Wednesday- Legs Friday- Pull. So what I decided to do was PPL but ONLY 3 DAYS A WEEK. Each day I warmup with lighter sets and stretch and then go balls to the wall on my core movements. I push myself to failure doing only 1-2 sets along with implementing effective supersets. Needless to say I feel absolutely great on this split. I’m excited to workout, get to push myself but also get plenty of rest and I feel like I’m at one of my biggest physiques and am growing and getting stronger.
Edit - January 20th: Already wow! Well I’ll start by saying that within 4 months of changing my training style to align with Mike’s teachings, Im probably the strongest i’ve ever been or close to it. I’m pretty bulked up. I stuck to 3 days a week for awhile doing PPL 3 times a week. Coming into the new year I have been working out 3-4 days with high intensity every workout, proper warmups, and pushing myself to failure on most sets or the top set. I focused a ton on incline smith bench and my weight has increased drastically. Same with bicep movements, mainly preacher or concentrated curls. Within 4 months of my eyes being opened by Mike mentzer i have to say it has made a big impact on my training. I don’t follow his exact split, or workouts, but i certainly include the supersets, sets to failure, and the overall intensity. It has changed my workouts.
Make sure you return!
We're interested to know how it goes.
Good luck!
🔥
‼️💪🏾
A mainstrean who has a lot to say on low volume is Nick Walker who has an impeccable exercise execution all in all but is bringing his training to a new level with the Renaissance Periodization guys - I can't recommend those enough for you
Same bro like exactly the same lol
As someone who walks over 10k steps a day, with most of those steps being just up and down stairs. Then spending 2 hours at the gym everyday. I feel like this type of work out speaks to me. I need more rest time to allow my body to repair itself
M2 bro!!! Mike training make more sense… for real
I think walking doesn't have negative benefits on the rest days
@@eagle-od6pr i agree. But i sweat out approx 5lbs of sweat a day.
Stairs are a fantastic workout, the movement is such an adjustment from flat walking.
absolutely
The emphasis against over training is real. I had to modify the program some when I was at another gym in another state and then didn’t correct it to reflect the equipment in my current gym. I’ve been overtraining in my legs and chest. If you’ve plateaued, or if you’re even LOSING strength, you’re overtraining. I took another look at my program and saw I was doing an extra set in my leg extensions, leg press, and squat. That’s 300% more than I was supposed to be doing. No wonder my squat kept sucking. Brought that extra 300% down and I’m back to seeing explosive results. Keep at it. This program works. TRACK YOUR NUMBERS. It makes everything more involved and exciting.
This sounds like a sensible routine to follow and gives plenty of time for the body to fully recover.
My brother had mentioned Mike Mentzer to me and I began looking for his work. I found this channel and boy am I hooked. I’ve been watching these videos and even plan on buying a copy of high intensity training. Mike Mentzers philosophy on training, nutrition, and personal life was light years ahead of his time. Thank you John for posting his videos
You’re welcome, Kendel. I’m glad you’re enjoying the videos.
This is such great workout advice God bless his soul, he was so dedicated to perfecting the art of Heavy Duty training. I have followed this as well for years with amazing results! Eating big is the other half of the training. Along with supplementation and like Mike says get out of the gym and rest and grow!
Things to Know:
- Always go till faliure unless specified otherwise
- Warm up with a lower weight with the second exercise
- Supersets are sets done immediatly after eachother
- DO NOT change the sequence of the exercises mentioned
Day 1: CHEST
------------
Superset {
1. Pec Deck/Chest Flys (6-10 reps)
2. Incline Press (1-3 reps)
Use Close Grip, Use A Machine
}
Day 1: BACK
-----------
1. Pulldowns (6-10 reps)
(Close-Grip Palms Up)
2. Deadlifts (5-8 reps) OR Shrugs (6-10)
Regular Style
~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~
Day 2: Legs
-----------
Superset {
1. Leg Extensions (8-15 reps)
2. Leg Press (8-15 reps)
}
3. Standing Calf Raises (12-20 reps)
~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~
Day 3: Delts
-------------------
1. Dumbell Laterals (6-10 reps)
Don't rest too long
2. Bent-Over Dumbell Laterals (6-10 reps)
Day 3: Arms
-----------
1. Barbell Curls (6-10 reps)
Straight Bar
Superset {
2. Triceps Pressdown (6-10 reps) OR Lying French Press (6-10 reps)
Either Straight Bar or V-Bar, DO NOT USE ROPE
3. Dips (3-5 reps)
If can't do, just do negatives
}
~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~
Day 4: Legs
-----------
Superset {
1. Leg Extensions (1 rep)
Increase weight by ~14 kg more than last leg day
Do a Static Hold Rep for 10-25 seconds
When limit is reached, lower the weight slowly and in a controlled fashion
Do not reach or get off seat, KEEP YOUR ASS ON THE SEAT
2. Smith Machine Squates OR Free Weight Squats
}
3. Standing Calf Raises (12-20 reps)
~~~~~~~~~~~Repeat for 3 weeks, then insert an extra rest day, so instead of 4 days of rest, 5 days of rest, keep repeating until its once every 6-7 days~~~~~~~~~~~
Are u supposed to do 1 set for each exercise ?
@@java3621yes
@@java3621yes, but till failure
I am confused, could you help me clarify this?:
when he mentions for example" 6 to 10 reps", is he talking about doing only one SET with so much weight that you ensure going to failure around the 10th rep?
Or is he talking about doing 6 to 10 sets, while going to failure with a relatively confortable weight?
Shouldn’t the warm up set be the first set NOT the second set??
This was fantastic. I have been overtraining with out a doubt. I will try this routine. Thank you for posting this.
I’ve trained for 46 years at Walter O’Malleys gym originally and competed in amateur BB. At age 65 the Mike Mentzer training philosophy is the way to go. I’ve noticed for some time that when I train just once a week using compound exercises including bb squat, deadlift, presses and heavy single db rows my strength stays right up there + I’ve slowly increased the weight I use. Even in the face of evidence it’s hard to believe!!! That’s what Mike was up against
Going to try this routine and stick to it. I succumbed to a complete Achilles tendon tear from training too hard too often, I have ultimately learnt that you may feel recovered but you cannot see what is underneath your skin, the microscopic damage etc. I now understand that the body does intact need a lot of time to recover!
@@Bodybuilding. It's a great way to train. You really have to commit to the warmup though, you don't want any muscles cool for the big set.
@@Bodybuilding.gonna do the same brah
Why would we believe a 65 year old? Your muscle mass is gone and you aren’t growing any longer.
@@DMMDwrestler You should probably work out more before you get involved in this conversion young pup. Specifically the area in between the ears.
More great wisdom to keep me focused on my training goals. Great refresher for I
Keepin track of my progress:
09/08/23:
weight: 87 kg 6'2
bicep size: 15,5 inch
incline bench: 27,5kg(dumbell)
sq: 80
will update in a couple of months
UPDATE 1 (25/09/2023):
bicep size increased by about 3/4 of an inch
weight 90kg
incline bench: 35kg(dumbells)
squat: 110 (i squat very deep not a power lifter btw)
next update after new year
UPDATE 2 (10/01/2024)
biceps size increased by about half an inch
weight 98kg
incline bench: 40kg(dumbells)
sq: 3 plates (finally)
UPDATE 3 (13/06/2024)
So I dirty bulked like crazy till about 114kg which isnt exactly healthy, im currently cutting, im 107 now. I will cut till about 94-95kg or till im about 10-15% bodyfat. Whats nice is my lifts are still increasing.
I switched to flat bench for some variety, I dont know my one rep max cuz I feel like its dangerous and unnecessary, but right now I can rep 100-105kg. I think this is a very good improvement since this time last year I was doing 55kg (I can curl that now😂) and was very much overtraining. My bicep size is 17,7 inches no pump. The reason for the cut was I ran some blood tests and my testosterone was a bit low cuz I was overweight (600ng/dl) and so on this cut I will be also focusing on my general health. So far this method is dope, In never going back to volume training thats for sure. One thing I would advise if youre bulking, is dont over do it, trust the process, because you have so much time to recover its pretty much pointless to go overboard with the food. I was eating 5000k calories, which at my weight and height was just unnecessary. Im currently cutting at 2800-3000. I will update when the cut is finished.
Update?
Crazy Brother give updates
keep us updated, bro
can you do another update?
Did you stay at the same body fat percentage?
Mike saved my life!
when i started going to gym i trained like all the other "science based" geeks for 1 year, my progress was ass. After reading mike's book i started to train according to him (with little adjustments) and started getting way better results and also started to enjoy training since i wasn't in the gym 6 days a week.
Mike Mentzer was a real scientist!
Hi bro can recommend his book title? What is the book called pleased?
HIGH-INTENSITY TRAINING the Mike Mentzer Way, I just bought it today actually (paperback)
"High-Intensity Training the
Mike Mentzer Way"
The book basically says the same thing as these videos but with greater detail and explanation which convinced me of trying the training program
I'm a big advocate of periodozed volume training and I'm constantly commenting push back on some of your videos, but I love what you do on this channel and I hope more people come out with content like yours on more iconic bodybuilders like Mike.
Thanks, Bambam McCoy.
Man, this is literally gold.
No not literally
Congratulations John Little, on hitting the BIG 1M with this video. And thank you for keeping Mike's training principles relevant and up to date. I was very, very pleased to see this. It is akin, to a ray of sunshine seeping through some clouds! Great Job!!
Thank you 😊
Thanks for sharing this amazing training method based on science and knowledge. I started HIT training since January the 1rst now. My body changed, Mike knew the body needed time to recover after a set pushing the muscle to absolute failure. My perf at squat rocqueted to 30kg more, Deadlift to 10kg more, Bicep curl to 10 kg more, my back to 15 kg more. Im able to do dips now which has been a long time since i couldn't. The training itself is safe as it is not a single rep PR style, but really hard pushing mental wise.
Thanks a lot
I have stuck to this program for four months now. Day one my failure set of leg press was 415 for 13 reps. Last day I went up it was 600 for 13 reps. Failure set on incline press has gone up 50 pounds. Unreal strength progress
John, thank you for all this footage and knowledge you have gifted us with
You’re very welcome. Happy to share the wisdom of Mike.
I'm so pumped to try this workout
This has been working for my increase in strength. I do a full body workout every 5 days. At 59 the extra days of recovery are needed for sure.
Thank you as always for the timely information from mentzer. Much love and blessings from the Bahamas.
Much appreciated.
I just found Mike Mentzer recently and am applying his advice.
Gonna try this program from today for 15 week , and will keep updating regarding my progress
Edit ...
*Feb 20 chest and back : Had a similar session as guided , felt soreness around my chest , abs and bit around back for 2 days . I think it's working well
*Feb 24 legs : after one day strong soreness around quads , calves are extremely damaged bit of soreness around abs , and very little around my hams. ( Didn't noticed any significant difference in size but i think am feeling strong )
* Feb 28 delts and arms : seen about a quarter in ch difference around arms and leg ; no sign of soreness in shoulders and arms after 1 day.
March 4 legs : i trained in 5 days cuz the gym was closed, able to get an extra rep with more time under tension in calves raises ( am trying to make my sets long ) . After 1 day very little soreness in the quad ( it's nothing compared to the 1st leg day soreness ) little bit around my calves .
March 8 chest and back : able to get 1 rep more , and increased the weight by 5 kg in deadlift for the same rep range . However Soreness around chest traps and lower back after 1 day
March 12 : legs . Able to add 5 kg on leg extension and calves raises with 1 2 less reps . Overall increase in strength . Soreness in quads and calves after 24 hours
March 18 : delts and arms . Got extra rep in each exercise (1 /2 ) . Soreness around tricep and bicep is visible after 1 day . Little soreness around traps and rear delts.
Leaving a comment so I can come back to this
Me too @@Yzer-g1e
You got an audiance building, dont fail, except as planned.
Tomorrow is Training
Let’s go bro💪🏻
Sounds like a great routine.
Just a reminder: Train in a way that benefits you and makes you want to keep lifting. This is a life long pursuit, stay safe and consistent.
pure gold 🥇🪙!! old school rules broo !!!
Back in school i used to lift weights in gym class, probably over trained, but after school vacation which was 1 or 2 weeks always came back hitting prs after not training. I always thought it was strange but this seems to make sense after learning about mike mentzer
This guy made me see the light!
This guy is gold. RIP Mentzer
Superb. Mike said once in an interview when asked to summarise his theory on muscle growth, he replied “ to develop your muscles to the largest possible degree in the shortest possible time, train for strength “. I always remember that statement and it has proven to be true for me.
no you can train for strength every day but not for muscle mass u cant u need some recovery and rest etc etc etc
I remember my quads blew up just working up to a daily max doing singles or doubles and now that I'm doing more of a bodybuilding type program they're taking so much longer to look good even with a pump
How to train muscles for strength?
@@yaduvanshi5417 use relatively heavy weights, low to medium reps to failure, low volume all with perfect form and a slow tempo. No throwing or jerking the weight up or down. Lots of rest and good sleep in between workouts and the best nutrition you can afford. You will not grow any meaningful muscle using baby weights , going for the pump , eating crap and doing high volume aerobic workouts unless you are using steroids.
I've been training in the gym almost 3 years now.
And if im honest is difficult to believe this will actually work.
But the reason why i came to this video is a have seen so many shorts talking about how good was this man and that this actually works.
Maybe one day I try it.
I've listened, watched all of Mike mentzer videos, and his workout routines, and for me personally, i found that 3 days a week (Mondays, Wednesdays, and Saturdays) works for me. I know that there is meant to be a significant amount of rest after a workout, but i recover quickly.
You are applying with Mike taught. That is, you have found your tolerance for exercise and are training accordingly. As long as you keep a training logbook and make adjustments to the volume and frequency when necessary, then you’re doing the right thing.
@HEAVYDUTYCOLLEGE Thanks for the reply
Is your Programme the exact/similar to the videos or is it completely different?
@aadil5486 What i do is similar to Mike's philosophy, and I'm grateful to how much Mike and his teachings has shown and taught me.
Mike was way ahead of his time🥶, he was a true genius of bodybuilding
I have a knee issue. The great thing about this kind of training, is it enables me to stimulate my quads without hurting my knee. I can do a pre-exhaust set on leg extensions and do either slow leg presses right after with light weights or really strict squats with bodyweight only and my legs will be on fire and I'll have a crazy pump.
I really enjoy the way he speaks, with conviction and well spoken
Because he knew he was right having seen the results with his clients..
I am very tall and skinny and it was always hard to put on muscle. When I was starting to lift weights I trained 6 days a week quite hard. It was so much fun because I haven't had physical activity in a long time. After 2-3 months I got quite defined and strong but I wasn't putting on much muscle. Then I discovered Mentzer and his methods. Now I train 2 days a week, one set per exercise until muscle failure. It's freaky how much faster and effective you gain muscle. Also my body feels much better and powerful. Of course you have to eat enough and the right stuff, otherwise all the training doesn't even matter.
Congratulations on your progress and thank you for your post.
@Luis-se9tm I never understood why you wouldnt just work full body everytime...
@@DookieButter357especially following a method like Mentzers I mean if you’re going to failure and smoking the body the amount of rest time between workouts he recommends you’d be completely recovered by the time you go back he had guys just going 1 day then rest for 6
Really ?!!
how many sets do you do? 1 for each exercise?
Timeless and priceless 👍👍👍 !!!
RIP dear Mike and Ray ❤.
this is an AI voice
@@Steven-gs8oh no, this is actually real, he just sounds like a ai voice
@@lovelesslunatic7948 Nope it’s AI
@@Steven-gs8oh Proof?
@@MikeJohnMentzer the burden of proof is on the creator of the vid. There is no way to prove this is him. The voice is too consistent and strange.
I wish this dude was my grandpa. Just the words and sound of his voice would help me feel reassured throughout the whole workout
Tried this. In first cycle I was surprised how we can feel stress on secondary muscles while performing any of the excercises especially on arms day, I felt my lats and Abs a bit sore the next day to my surprise. My body was indicating that rest is indeed the key to return back to normal and more powerful.
Thanks 🤟🏿
And 4 day break between each day?
started lifting again spring 2023. I made allot of progress first like 6 months. Then I couldnt make it past plateus, took more breaks. When I would come back Id feel strong and wish I can feel this way every time I go to the gym. Was doing 3 day long workout multi set split in the beginning had nice noob gains then tailed off had tennis elbow in my right elbow. Then switched to breaking it into upper body twice a week same volume but split into a 5 day split. Shorter workouts but again, burned out after like 4 weeks needed to take a week and half off. Decided to switch to Mike's program not long ago. Felt weird with extra days off like I wasnt doing enough. But my leg extension went up 10lbs when I got to the second leg day. Close grip pulldown I didnt know I was capable of going heavier than what I was doing because Id always try to save myself to fill the sets. I went heavy 1 set it was intense but I felt good. Mike's advice on the superset stuff to warm up the 2nd exercise 1st, how did I not think of that in the past!? I'm going to stick with this program because I notice getting I am stronger and can track it.
This helped me understand what he was meaning, thank you
Much Appreciated John
No worries, Byan!
Trained 5 days a week for 2 to 4 hours a day for 10 months then stopped workingout for 3 months started taking mike mentzer's an ray mentzer's advice an have noticed impressive gains this is the real deal an the best way to build muscle
Muscle memory can play a apart and way too much training man
I'll give it a try. Starting this next Monday
Wow so happy to have found this gem.
I have a deep respect for Mike Mentzer.
Thank you for sharing this quality information 💪🙂
I'm starting it today as I've just started training again.
Mad respect for the shout out to the photographers
DAY 1
CHEST
1. Pec Deck 6-10 (failure)
SUPER SET
2. INCLINE 1-3 REPS ( close hand grip, Flare your elbows back away from ears) Hands should be slightly closer than shoulder width
BACK
1. Close grip palms up PULLDOWNS
2. DEAD LIFTS 5-8 reps or close to failure
3. SHRUGS (OPTIONAL)
Day 2: Legs
1. Leg extensions: 8-15
SUPERSET
2. leg press 8-15
3.Standing calf raises 12-20 reps
Day 3:
DELTS and ARMS
Dumbbell Lateral SIDE raises 6-10 reps
Reverse pec DECK 6-10 reps
Barbell curls 6-10 reps STRAIGHT BAR
Triceps press downs (BAR) 6-10 reps
SUPER SET
dips 3-5 reps WEIGHTED
Day 4: Legs
1.Leg extensions ( Not a normal set, add 30 pounds more than the last time and do 1 rep and hold for 25 seconds and let down slowly)
superset
2.squats 8-15 reps
3. Standing calf raises 12-20
How many sets for every workout that’s what I’m confused on is it 1 or 2 ?
@@yeaaahdfh32451
@@yeaaahdfh3245one
Guys im a beginner at gym but i am training according to his routine, is this ok should i continue? Thanks for your responses
@@rekhunter9934 as long as you have the form to do the exercises there should be no problem
i've been aplying this method 2 weeks ago and i can feel the stress on my body so strong that i can't remember the last time i felt this and this is a great sign because i used to lift from 10 - 15 reps even 18 thinking that endurance was necessary and for my fitness goal is not needed.
Thank you John for being a loyal friend to Mike and sharing his wisdom with us. God bless you man!
Cheers John been seeing massive progress lately and bought the HITT training book.by you and Mike mentzer 👍
Thanks for the kind words and I hope you enjoy the book.
I'm addicted to these videos
2:22 We love Mike this much. ❤ That’s brotherly love.
Mentzer and platz are mountains of knowledge. I really respect the work
You're the goat John, thank you for all your videos. I just properly started high intensity training last week after a week off, but before that I did a couple workouts where I did pec deck with 165 to failure at 10 reps, and in the other, leg extensions with 170 to failure at 12 reps. Did the first 2 workouts last week and I got 180x10 on pec deck, and another 4 reps on leg extensions. Excited to see how I progress after a few full cycles.
Congratulations on your progress!
How are you doing now?
@@KingdomFTX On those movements: yesterday I did leg extensions with 240 + a blue resistance band and got 8 reps, and in my last chest workout I got 195 for 6 on pec deck (the next chest workout after my original comment, I only got 180x7 because I had been using momentum to move the weight before).
@@mathdoer5127 nicely done!!
@@mathdoer5127would you say rest days are optimal?
Having trained this way since the early 80s without any deviation, I am maintaining strength, size, & definition on Mike’s "Heavy-Duty" training program, in which the same exercise is not repeated for 20 days!
You read that right! I am only training the same exercise twice in over 40 days, and I have never looked better, at age 63!
Thanks Mike, you were decades ahead of your time ! You are missed dearly! 🏆💯🥇
And special thanks to you John, in keeping "The Heavy-Duty Legend" alive, by way of your extraordinarily valuable TH-cam Channel "Labor Of Love"!
Thanks very much for your post, Dubble D.
Where is the whole plan or is this it ?
I'm 68 and have been training many years old school, I'm going to try this program because I believe that rest (at my or our ages) is the ultimate fountain of youth.
@@HEAVYDUTYCOLLEGE which of Mike's books would you recommend for someone not so much just starting to lift but who has been at it for awhile and looking for something different. Thanks
@@davida428 based on your criteria, I would suggest “High-Intensity Training The Mike Mentzer Way.”
The man was Light Years ahead of everyone else!! 👍🏼💪🏼
Little trick for the supersets when at the gym. Warm up at the 2nd exercise, then leave your towel on the machine. Run to the 1st exercise, complete it, then right to your second exercise that no one will have taken since your towel is there
Holy cow John, I literally just started this routine tonight with the chest and back workout (I don’t even think I did it fully correctly) (trouble gaging weight, didn’t go to complete failure on deadlifts) and I actually ended up throwing up after. Not to mention my muscle were shaking!
Yep that’s totally fine to not know your exact weights that take you to failure the first time the next time you’ll know
It's natural. Don't push it yet. First get used to it steady for your immune system to get stronger, even if you don't go to failure, get used to it slowly and you'll see in time and fairly quickly too if you're consistent in your training, diet and sleep that your immune system will get stronger. You'll enjoy it more, your immune system will be stronger, and you'll go for failure and not vomit.
Same on the deadlifts, I'm reluctant to push them to failure bc I don't know the difference between actual back pain and back failure yet 😬
Still learning correct form
Thank God for this man and his Soul be Blessed to be in a Special Place and in his Student's Hearts.
The most simplistic workout routine ever that will give you gainzzzzz for ever. All these social media influencers coming up with extra stuff, although not necessarily bad but its excessive. Mentzer is the kind of workout routines.
I love the way he says "There will be no superset unless I specify".
Using Mike's high intensity training principles, in a single week I raised my flat bench dumbbell presses from 3 reps at 110 pounds each to 9 reps at 110 pounds each followed by 3 reps at 120 pounds each. In one week. This is WAY beyond any previous gains or expectations or even beyond my wildest hopes of what I could gain in a single week. Yes these were to total failure at the last reps. I trained chest once a week, on Mondays. I'm absolutely sold on the principles Mike was teaching. It works better than anything else.
So after training your chest once you managed to gain the strength to triple your reps? That's just not true
@@userunknown6428 I spoke absolute truth as to what happened to me. I went up 10 pounds (same rep range) in a week which was in my PR range for that exercise. That does NOT mean I tripled my strength, I just added a noticeable amount. Don't care if you believe it or not, but what benefit would there be for me or anybody else if I was lying? I can't think of any. Maybe you should try a few weeks of high intensity.
@@Turboy65sounds a bit like a placebo to me, but good job either way
Started doing his workout and I feel and see the difference. The man was right.
@@userunknown6428it’s probably more to do with adequate rest than an increase in strength.
Great routine!
I used to train 5-6 days per week, 2-3 hrs in the gym, while doing a full day time job. After couple of months, the damage of over training & lack of proper rest started to really kick in. I was always fatigue, whole body was aching, joint pains, back pains became part of life, libido went to zero & concentrating became really difficult. My whole life got impacted. Plus there was no gains from my work out as well. Because of ego, I didn't take any measures & continued to push myself further which resulted a bad knee & a bad lower back. Finally I had to put a full stop to my exercising & take a big break from whole gym thing. It took more than a year for me to recover fully. Over training & lack of rest are the real killers for many people's progress. Most of us are not training to be Mr. Olympia. The objective of many people who are going to gym is to look good, be fit & healthy. Take things easy, train smartly, eat well & most importantly take proper rest.
More than a year to recover? That doesn’t sound realistic
Mike had a very dry sense of humor that I absolutely love
Hello John! I am a natural bodybuilder, 25 years old and I have been training since 2013. For the first 3-5 years I trained with volume instinctively(1.5-2h), after a period of time I discovered Dorian Yates Hit training but I misunderstood his training principles completely and continued to use too much volume in my workouts. My CNS was overwhelmed and didn't understood why I was feeling tired all the time and didn't make any significant progress, silly me. I thought it was my diet, but realising now it wasn't. I was just overtraining... Tomorrow will be a full cycle of the Mike Mentzers ideal routine completed for me and I really enjoy it. For the last month all I have watched on TH-cam are your videos. John I just want to thank you for your work here, I personally do appreciate it very much! Best channel out there, no doubts!
Thanks, Romeo. Much appreciated.
@romeolupoian4337 Are you still doing this routine, how are you finding it?
@romeolupoian4337 also interested to see how youre travelling
Yo any results my guy im 26
Thanks john ❤️❤️❤️
i'm gonna use mike program next week. wish me luck and thanks for the video sir
I love this. Thank you for uploading.
Currently, I'm training 1 day on, 3 days off. I seem to be getting good results. I'm not as fatigued with 3x week program. Thanks, John! 👍
You’re welcome 👍
Also on this. Intensity is high but I look forward to my days in the gym.
@@iaaguirretv 2x a week, the intensity is so high, l have to train by myself. My rest time between sets is timed with my digital watch. No cellphones while training. Gym goers think I'm crazy!
I'm similar but basically twice a week with the whole body covered over two weeks. So far making progress.
@@FrankZen sounds good! Are you taking any supplements?
I've just started my second cycle. Im fairly new to lifting heavy (although i have worked out in the past) i do find it hard going to full failure on my own, but I'm doing it as safely as I can. Ive already started to see some progress but the hardest thing is the diet. I didn't realise how little food I ate!
I can't thank Mike and John enough
It's been a few months and there's not a single workout without by reps or weights going up
Usually it's 2 reps but at least there's 1 rep increase
I started adding more rest days out of necessity from leg day, needing more than 48hrs between training sessions. I asked myself “why aren’t I this sore after my push or pull days?” I upped the intensity on my upper body work and now I need more than 48-72 hours rest for those as well. I’ve been training around 3 days a week instead of 6. Important to try to get 10k steps a day on days off from training though.
Whats your training split or routine look like? Also was the progress good?
Man, seeing this for the first time really has me thinking. I've taken 2, 3 weeks off before for injury or whatever and always thought i looked really good on that first workout back. This would seem to support that. I figured it was just fresh eyes. I think im going to try this method.
Thank you
Best routine of all time
Truly fascinating, I hope Mike's philosophy and training blow up!