mike mentzer consolidated routine

I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. I recently did one of Mike Mentzers consolidation programs (the variation with 2 days per week, 3 exercises each day) combined with the recommended 4-2-4 tempo and gained 10 lbs in 8 weeks. In some cases, thats true. Ali: Unless they're taking steroids and growth hormone they're all in my This is, and isn't what high intensity heavy duty training is all about. Reps got lower, weights got bigger, sets got much harder. Its fine to speculate and have an opinion on whether you THINK something would be true or not, but keep in mind this particular poster specifically asked if anyone had made mass gains while using a Mike Mentzer consolidation routine. conventional wisdom that you're taught, you know you have to work out and got to be constantly The Mike Mentzer Story. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. much better I can study and I'm no longer tired from marathon training. Extend sets beyond failure with forced reps, negatives, and rest-pause. sets and days. Keep in mind, the goal was mass gains, so I ate at about a 500 calorie surplus daily. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. Located in a very diverse region rich in assets, not only geographically (relief, climate), but also economic and human, the Lyon-Grenoble Auvergne-Rhne-Alpes is the latest INRAE centre to be created. utilized short high intensity training. Disclaimer: This website is an educational service that provides general health information. I was really mistaken because obviously these top pro bodybuilders are on every Save my name, email, and website in this browser for the next time I comment. One set may gas you out. As men and even women for that matter age our hormone levels drop as we age making it harder and harder to do the things we once did say in our 20s as compared to my age now which is 64. Standing dumbbell shrug (5 sets, 8-10 reps), 5. On this arm routine, Mentzers would hit a total of 7 different exercises. In that kind of a case the best thing that can happen would be that you merely wouldnt make any progress; youd just spin your wheels. And his pairing of the exercises is brilliant as well. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? For instance, some muscles only obtain secondary stimulation, if that. All exercises are to be trained for one set only and to failure. In the Lyon and Grenoble metropolitan areas, and the Haute-Savoie department, INRAE units contribute to research activities at the Lyon-Saint-Etienne, Grenoble-Alpes, and Savoie Mont Blanc . Nautilus laterals 2 x 6-8 If you dont care about silly things like balance and symmetry (I say this sarcastically knowing some people care while others dont at all) and you just want to get big and strong, then a consolidation routine may be one of the most time efficient options available for your goal. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. For instance, rather than train Monday and Tuesday on a split routine, working half the body on Monday and the other half on TuesdayI would do the first half of the body on Monday, skip Tuesday to recuperate and then train on Wednesday, rest on Thursday and repeat the cycle again, starting on Friday. I would begin with the largest muscle groupthe backand perform Nautilus pullovers supersetted with close-grip underhand pulldowns. Superset reps, preferring the 6-10 range. That would be it.. Mike could as he had years of training behind him, and he could also train others this way. It went beyond. All rights Reserved. However, he is no longer available, and most people have to make do on their own. ANALYSIS: Finally, no pre-exhaust supersets for biceps. Youtube is a great place to start and also check out John Littles youtube channel. Definitely afraid, and even.. this is a fear even the very little muscular ALLWhat about your second workout of the week? I inquired. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. "Has Anyone Gained Mass from Mentzer's Consolidation Routines?" I think it is also important to keep in mind that any program can produce mass gains if nutrition intake and recovery are suitable for mass gains. Then it would be on to shoulders, for which I would do two superset cycles of Nautilus lateral raises followed by Nautilus behind-the-neck presses and two sets of either rear-delt rowsperformed by sitting backward in a pec deck machine and squeezing your elbows as far back as they can goor two sets of bent-over dumbbell laterals. Ali: My girlfriend loves it, she can't get over it because basically She is a young Swedish girl from Uppsala, who is currently traveling around the world. I placed an order for his book and video. The cons of this routine are also obvious not enough direct work on specific muscle groups. I saw this question on the web recently followed by some interesting answers in the comments section. All my other friends [are] as impressed we'll Go to full-rep failure in the 6-8 rep range. Mike Mentzer died in 2001 at 49. Mike, however, broke with Jones program as a result of personal experience. Mike Mentzers workout philosophy was adopted by Dorian Yates, who won six Mr. Olympia titles in the 1990s. As we age we should be training less but not more. in the gym. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Rear-delt rows 2 x 6-8, Biceps As Mike pointed out That's the other thing--my school grades have improved because now I feel so The new Mr. America introduced the other teenager to Arthur Jones. I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. He later created a Consolidated Routine which. freedom to become a more productive individual and enrich all areas of life. It's insane to keep doing the same thing and expect to get different results. Mike Mentzers once a week training philosophy was so unconventional that, to this very day, different bodybuilders hold radically different views on his approach. Derek: Before you changed over to Heavy Duty had you ever heard about it? Mike Mentzers workouts are perfect for any age. believe it or not overtraining. Mike Mentzer was a legendary bodybuilder who won the 1978 Mr. Universe, becoming the first bodybuilder ever to get a perfect score from the judges. It was just too much all at once. I would like to preface this interview first by thanking Ali Ahadpour for his testimonial. Mentzers training was based around intensity. Mike Mentzer Consolidation Routine Over Training The results from this elaborate study showed that when it comes to Mentzers once a week training method, age makes a big difference. had even less exercises. Dips 1 x 6-8 Standing Calf Raise 2 sets x 68 reps. Having recently done the program, I decided I would share my 2 cents. the results I and others have achieved and I have no doubt that it works. Training Legs to failure presents it problems! Lying triceps extensions 2 x 6-8, Back was totally wrong about that I never knew the amount of muscle gains I was capable of achieving. Ali: I had heard about it in passing I had read some books referring to Arthur Jones Mike Mentzer High Intensity Training Information - Bodybuilding Mike Mentzer Workout: Complete Guide - The Barbell Jacked Gorilla is the middle brother of the 'Gorilla Family'. next ultra marathon routine by joe blow bodybuilder, I say just give Mike's program The insurgent 28-year-old Mentzer finished a controversial fifth, and, in the aftermath, retired. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. Also note that he does squats after the leg extension and leg press superset. ANALYSIS: Another pre-exhaust superset: laterals before presses. So carve out a little time to isolate and properly stimulate these smaller muscle groups. The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts, he began. It was so that his nervous system could repair itself. Thats why he advocated only one day per week. Mike Mentzer's 'Heavy Duty' Workout and Diet Plan Less volume in reps and sets and more effort. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Close-Grip Underhand Pulldown 2 sets x 68 reps. He saw right away it led to overtraining for the majority. Narrow Grip Underhand Pulldowns 16-10, Workout 2 Well, Mike replied, it was back in 1979. Assist each other in going beyond failure. Each rep will be performed with a cadence of 4-2-4. for school. Derek: What was your initial reaction when Mike first outlined the Heavy Duty workout? Mike Mentzer Consolidation Routine: Workout A - YouTube Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. Required fields are marked *. Pushdowns 1 x 6-8 Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. So some of the gains could probably be attributed to muscle memory when I decided to get back to finally focusing on getting bigger again. Emmy has a big passion for helping others and motivating people. I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. I was planning a deload the following week anyway, but ended up having to take 2 weeks off from all training. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. the top bodybuilders said to do--ultra marathon routines. Read the rest of my comments below! Mike Mentzers Perfect Consolidated Workout Day 1. The main legs workout is repeated. I think you can effectively gain mass with a consolidated routine if youve been doing higher frequency and/or higher volume training for awhile. Reports varied as to the actual size of his arms. Pyramid system, 5 x 10, 3 x 10 . need I go on? On this leg routine, he performed 6 different exercises. Mentzer mostly focused on a heavy-duty variation and this would require a weight that would take you to failure in between 6 and 9 reps. Mike Mentzer always wanted to stay in his best shape and he would often keep his training week down to 3 working days and 4 days for rest. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). If you read Heavy Duty 2 (Mike Mentzer's version of H.I.T.

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