The Heavy Duty Exercise Regimen
Mike Mentzer was a celebrated bodybuilder from the Golden Era, renowned for implementing the heavy duty training methodology that enabled him to gain muscle and challenge some of the finest bodybuilders of his era, even going head-to-head with Arnold Schwarzenegger during the 1980 Mr. Olympia competition. This training system relied on high-intensity workouts, which Mentzer adopted from Arthur Jones and customized into his own heavy duty regime. Through Mentzer’s rewritten framework, repetitions decreased, weights got heavier, and sets became significantly more challenging, compelling the body to grow and adapt intensely.
After more than forty years, Mentzer’s workout methodology is experiencing a resurgence among younger fitness enthusiasts. So, what exactly was Mike Mentzer’s workout routine?
Mike Mentzer’s Fitness Philosophy
While Arthur Jones’ fitness philosophy recommended one set of 20 reps per exercise, Mike Mentzer’s interpretation of this style determined that an optimal range would be 6-8 reps per set. Nevertheless, on the final rep, you would achieve complete muscle failure, implying you couldn’t perform another rep through a full range of motion, and it wasn’t limited to that. Mike Mentzer’s regimen advanced beyond failure (a principle also embraced by Tom Platz), using forced reps, negative reps, rest-pause, and pre-exhaust supersets. What do these terms signify?
| Term | Meaning |
| Forced Reps | A spotter assists in moving the weight for additional reps |
| Negative Reps | A spotter aids during the positive phases of reps, while the lifter slowly lowers the weight for approximately 6 seconds |
| Rest-Pause | Upon reaching failure, rest for 15 seconds before performing another rep. Mentzer would reiterate this process for 4-6 more reps |
| Pre-Exhaust Supersets | Execute a set of an isolation exercise before a set of a compound exercise for the same muscle group without resting |
It should be noted that Mike Mentzer would train with at least one workout companion each session who would spot him and provide assistance upon reaching failure. At this point, Mentzer employed forced reps, where his spotter would support him in completing those reps. Usually, Mentzer’s training partner was his sibling, Ray, who clinched the 1979 Mr. America title.
Another significant facet of Mike Mentzer’s workout was the low volume. Indeed, the high-intensity training regimen did not involve high volume, as the principle suggested that truly high-intensity training negates the necessity for high volume, and this clearly proved effective for Mike. Mike Mentzer’s workout routine included only 3-6 working sets per muscle group (supersets counted as two), and generally 1-2 warm-up sets with lighter weights.
Another surprising aspect of Mike Mentzer’s training was the frequency, he worked out only three times a week. The Heavy Duty regimen proposed working out each muscle group twice every 8-9 days, while most bodybuilders target each muscle twice every 5-7 days. Mentzer wrote for those skeptical of low volume, stating, “your subconscious mind tells you that more is better. In some cases, that’s true. More money is better than less. But you can’t apply that principle to exercise indiscriminately and expect to gain from it”.
Mike Mentzer’s Training Routine
Now that you understand the training philosophy, let’s explore Mike Mentzer’s actual workout schedule. Mentzer divided his routine into two sessions, Workout A and Workout B. Here are their structures.
Workout A (Legs, Chest, and Triceps)
| Exercise | Sets | Reps |
| Leg Extension (superset with leg press) | 2 sets of each | 6-8 |
| Squat | 1 | 6-8 |
| Leg Curl | 2 | 6-8 |
| Standing Calf Raise | 2 | 6-8 |
| Calf Press | 1 | 6-8 |
| Dumbbell Fly or Pec Deck | 2 | 6-8 |
| Incline Barbell Press | 2 | 6-8 |
| Dips | 2 | 6-8 |
| Pushdown (superset with dips again) | 1 set of each | 6-8 |
| Lying Triceps Extension | 2 | 6-8 |
Workout B (Back, Traps, Shoulders, Biceps)
| Exercise | Sets | Reps |
| Machine Pullover (ss with Close Grip Underhand Pulldown) | 2 of each | 6-8 |
| Barbell Row | 2 | 6-8 |
| Machine Shrug (ss with Upright Row) | 2 sets of each | 6-8 |
| Side Lateral Raises (superset with Machine Shoulder Press) | Two rounds of each | 6-8 |
| Dumbbell or Machine Rear Lateral | 2 | 6-8 |
| Standing Barbell Curl | 1 | 6-8 |
| Dumbbell Concentration Curl | 2 | 6-8 |
While it may seem minimal, Mentzer aimed to exhaust each muscle he worked. The Heavy Duty training style entailed leaving the gym entirely spent, signifying the muscle could withstand no further strain.
Did Others Adopt Mentzer’s Training?
Mike Mentzer was a unique figure, having clinched the heavyweight category in the 1979 Mr. Olympia (Frank Zane was the overall winner). However, in 1980, Mentzer unveiled two Heavy Duty manuals outlining his regimen, and through his lectures, writings, and other appearances, his training ideology gained widespread traction. Numerous bodybuilders commenced training in the Mentzer method but gradually reverted to a more moderate regimen.
Then came the 1980 Olympia, and Mentzer, controversially, ranked fifth, prompting his retirement. Tragically, Mike Mentzer passed away in 2001 at 49, leaving an enduring legacy.
Perhaps you’ve heard of Dorian Yates, a 6-time Mr. Olympia winner, often regarded as the progenitor of mass monsters. Yates revolutionized bodybuilding with his sheer size. Dorian Yates modeled his training on Mike Mentzer’s techniques, emphasizing lower frequency but higher intensity.
Even today, fitness enthusiasts worldwide adhere to Mike Mentzer’s regimen.
Training Guidelines
Mike Mentzer abided by a specific set of principles without deviation. Let’s review those.
Segment the Body
Mentzer endorsed dividing body parts into two workouts, allowing 48 hours between sessions. For instance, if you perform workout A on Monday, schedule workout B for Wednesday, alternating thereafter. This ensures adequate recovery time, promoting rejuvenation for subsequent sessions.
Utilize the Push-Pull Approach
To optimize recovery, follow a push-pull setup in your workouts. Mentzer’s two-part regimen incorporated legs on push days and shoulders on pull days.
Reps and Sets
Initiate with 1-3 warmup sets prior to the working sets, with the last warmup conducted at roughly 75% of your working weight.
For the working sets, execute reps to full-rep failure within the 6-8 range, striving to enhance strength in this span. Employ techniques like pre-exhaust supersets, combining exercises such as flyes before incline presses.
Technique and Exhaustion
Throughout the Mike Mentzer routine, ALWAYS uphold correct technique. Proper technique ensures you target the intended muscle and mitigate injury risk.
Take sets past failure by incorporating forced reps, negatives, and rest-pause techniques.
Mentzer’s Nutrition
Given such a demanding workout regime, what did Mike Mentzer’s nutrition look like during this period? Let’s delve into it.
Oatmeal: Oats provide ample complex carbohydrates, making them an excellent energy source. They also help sustain fullness longer, crucial for enduring the rigorous Mike Mentzer workout.
Eggs: Eggs offer a simple yet potent protein source, needing minimal storage. They can be prepared in various methods.
Chicken Breast: As a staple in bodybuilding diets, chicken breast is rich in protein, low in fat, and carb-free. Its versatility allows incorporation into many dishes, from stir-fries to salads or curries.
Fish (salmon and tuna): Fish is packed with omega-3 fatty acids, known for reducing inflammation, boosting brain function, and minimizing risks of heart ailments, strokes, and diabetes.
Fruits: Mentzer advocated daily fruit consumption, including apples, oranges, grapes, strawberries, apricots, blueberries, and bananas.
Lentils (red or green):Greens are abundant in fiber, aiding prolonged fullness and promoting a healthy digestive system.
Vegetables: Some of Mentzer’s favored vegetables included broccoli, green beans, zucchini squash, spinach, and onions.
Juice: Not referring to performance-enhancing substances. Mentzer consumed various juices, such as orange and grape juice, paired with a protein shake.
Ample water intake is also essential for bodily functions.
Summary of Mike Mentzer’s Approach
Overall, Mike Mentzer’s workouts diverged significantly from contemporary bodybuilding practices. While many bodybuilders engage in high frequency and volume workouts, Mentzer adhered to a high-intensity model, targeting muscles with low volume, heavy sets, and training just thrice weekly.
Do you concur with Mike Mentzer’s training principles?
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