The life story, achievements, and key moments of Mike Mentzer
Mike Mentzer was a renowned IFBB pro bodybuilder born on November 15, 1951, in Germantown, Pennsylvania. Additionally, Mike was a celebrated author, whose works gained substantial readership. Mentzer has seen renewed popularity thanks to the resurgence of his training techniques on platforms like TikTok.
Bodybuilding enthusiasts were divided on Mentzer, some hailed him as a mastermind while others viewed him as an enigma. Tragically, this enigma remained unsolved due to Mentzer’s untimely death at 49.
Below is an in-depth look at Mike Mentzer’s background, measurements, career highlights, fitness routines, and dietary plans.
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Full Name: Mike Mentzer (Golden Era Bodybuilder) |
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| Weight | Height | Birthdate |
| 225-235 lbs | 5’8″ | 15/11/1951 |
| Division | Era | Nationality |
| Men’s Open | 1970’s, ’80s | American |
Mike Mentzer Biography
Notorious for his rivalry with Arnold Schwarzenegger at the 1980 Mr. Olympia, Mike Mentzer was regarded as one of the top bodybuilders of his generation. Many believed Mentzer deserved to win the 1980 Olympia.
In addition to his bodybuilding prowess, Mentzer excelled academically, earning straight A’s in school. As a pre-med student at the University of Maryland, he dedicated his non-training hours to studying genetics, physical chemistry, and organic chemistry.
At the age of 12, Mike “The Heavy Duty” Mentzer began his training, and by 15, he could bench press 370 lbs, despite weighing only 165 lbs.
In 1971, Mentzer entered his debut bodybuilding competition, a year that was both humbling and revealing. He won his first contest (Mr. Lancaster) but placed tenth (his lowest ranking) in his next competition (AAU Mr. America).
A severe shoulder injury in 1971 halted Mentzer’s training. He resumed weightlifting in 1975 after a four-year break and made a notable return, placing third in the 1975 IFBB Mr. America.
Mike Mentzer’s Substance Use
Though it was common knowledge that Mentzer used steroids, like many bodybuilders, he also consumed amphetamines while preparing for the 1980 Olympia. He asserted that he needed them for productivity, not for recreational use, likening it to a powerful pre-workout supplement. The decline in health was evident soon after, yet Mentzer ignored the warning signs.
Twice during preparation, Mike woke up feeling “close to death.” He experienced such extreme fatigue that even lifting his arms was impossible, forcing him to rest in bed all day.
Just days before the 1980 Olympia, the “close to death” sensation returned. It wasn’t until the morning of the competition that he felt recuperated.
Later that day, retired bodybuilding legend Arnold Schwarzenegger announced his return to the 1980 Olympia, unsettling many competitors, including Mentzer. At this stage, Mike Mentzer had garnered significant popularity and was favored by the judges. Many fellow contestants believed that Mike could clinch the 1980 Olympia title solely based on his newfound fame.
Consequently, an emergency meeting was convened. Reports indicate that heated words were exchanged between Mentzer and Schwarzenegger, nearly resulting in a physical altercation. Ultimately, Schwarzenegger was permitted to compete and controversially won the title despite several rule violations and the judges’ warnings. Conversely, Mike Mentzer finished in fifth place.
The Decline of Mike Mentzer
Disappointed by his ranking in 1980, Mike Mentzer boycotted the 1981 Olympia and retired from bodybuilding at 29. In 1983, Mentzer took on the role of editor at ‘Workout Magazine‘. Despite enjoying his editorial work, he continued to use amphetamines to meet deadlines, sometimes staying awake for several days in a row.
For unknown reasons, the magazine’s owners abruptly shut it down, which was a devastating blow to Mentzer. Following the closure of ‘Workout Magazine‘, Mike’s father passed away, compounding his grief. Around the same time, Mike’s decade-long relationship with his fiancée, Cathy Gelfo, came to an end.
These tragic events, combined with continued amphetamine abuse, led to the downfall of Mike Mentzer. He succumbed to a heart attack in 2001, at the age of 49.
The story takes an even sadder turn. Mike’s younger brother Ray Mentzer (Mr. America 1979) found Mike’s lifeless body. The heartbreak of losing his brother was too much for Ray to bear. Ray passed away just 48 hours later.
“Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don’t make the same mistake.” – Mike Mentzer
Mike Mentzer’s Competition Records
- 1971 Mr. Lancaster – 1st
- 1971 AAU Mr. America – 10th
- 1971 AAU Teen Mr. America – 2nd
- 1975 IFBB Mr. America – 3rd (Medium)
- 1975 ABBA Mr. USA – 2nd (Medium)
- 1976 IFBB Mr. America – 1st (Overall)
- 1976 IFBB Mr. America – 1st (Medium)
- 1976 IFBB Mr. Universe – 2nd (MW)
- 1977 IFBB North American Championships – 1st (Overall)
- 1977 IFBB North American Championships – 1st (MW)
- 1977 IFBB Mr. Universe – 2nd (HW)
- 1978 IFBB USA vs the World – 1st (HW)
- 1978 IFBB World Amateur Championships – 1st (HW)
- 1979 IFBB Canada Pro Cup – 2nd
- 1979 IFBB Florida Pro Invitational – 1st
- 1979 IFBB Night of Champions – 3rd
- 1979 IFBB Mr. Olympia – 1st (HW)
- 1979 IFBB Pittsburgh Pro Invitational – 2nd
- 1979 IFBB Southern Pro Cup – 1st
- 1980 IFBB Mr. Olympia – 5th
Mike Mentzer’s Training
Mike Mentzer adhered to a HIIT (High-Intensity Interval Training) regimen, opting for a ‘heavy duty’ adaptation of the method. He subscribed to the philosophy of “less is more,” ensuring he maximized the effectiveness of each set and rep, while keeping the overall volume low. Mentzer typically completed several warm-up sets before reaching his working weight, which would push him to muscle failure between 6-9 repetitions.
Upon reaching failure, Mike persisted by performing 2-3 assisted reps with the help of a training partner. He was a strong advocate for maintaining flawless form during exercise.
Mike Mentzer’s workout schedule frequently included numerous rest days for muscle recovery and growth. His routine generally consisted of three workout days and four rest days. As his bodybuilding career progressed, he extended his rest days to anywhere from four to seven days between sessions.
Mike Mentzer criticized high-volume training, suggesting it was tailored for enhanced lifters who use steroids, which substantially aid in recovery and place the lifter in a constant state of muscle repair and growth. Enhanced athletes can break down muscles repeatedly and recover swiftly. However, natural lifters, lacking the benefit of enhanced recovery, require more downtime between sessions to achieve maximal muscle fatigue and growth from each workout.
Mentzer’s principles combined high intensity with significant recovery intervals, yielding substantial results.
Mike Mentzer’s workout split resembled this:
Monday: Legs, Chest, Triceps
1. Legs: Giant-set
- Leg extension: 1 set of 6-8 reps
- Leg press: 1 set of 6-8 reps
- Squat: 1 set of 6-8 reps
- Leg curl: 2 sets of 6-8 reps
- Calf raise: 2 sets of 6-8 reps
- Toe press: 1 set of 6-8 reps
2. Chest: Triset
- Dumbbell fly or pec-deck: 1-2 sets of 6-8 reps
- Incline press: 1-2 sets of 6-8 reps
- Dips: 2 sets of 6-8 reps
3. Triceps: Triset
- Pushdown: 1 set of 6-8 reps
- Dips: 1 set of 6-8 reps
- Lying triceps extension: 2 sets of 6-8 reps
Wednesday: Back, Traps, Shoulders, Biceps
1. Back: Tri-set
- Nautilus pull-over: 2 sets of 6-8 reps
- Close-grip pulldown: 2 sets of 6-8 reps
- Bent-over barbell row: 2 sets of 6-8 reps
2. Traps: Superset
- Universal machine shrug: 2 sets of 6-8 reps
- Upright row:: 2 series of 6-8 repetitions
3. Shoulders & Biceps: Giant-set
- Nautilus lateral raise: 2 series of 6-8 repetitions
- Nautilus press: 2 series of 6-8 repetitions
- Rear delt row: 2 series of 6-8 repetitions
- Standing barbell curl: 1 series of 6-8 repetitions
- Concentration curl: 2 series of 6-8 repetitions
Diet
Mike Mentzer’s eating plan was truly fascinating. He argued that bodybuilders didn’t require the astounding amounts of protein promoted by fitness publications and the bodybuilders featured in them. He emphasized that while protein is essential for muscle growth, most muscle tissue is composed primarily of water; however, magazines can’t market water, so they push protein. Mentzer had a diverse approach to his dietary choices, focusing on various food sources and macronutrient categories, frequently eating from four distinct food groups.
Mike Mentzer’s dietary regime included:
- Cereal and grain: A minimum of four servings daily
- Fruits and vegetables: At least four servings each day
- High-protein group (fish, meat, eggs): Two or more portions per day (Standard portion of meat = 3.5 ounces)
- Dairy products (milk and cheese): Two portions daily.
Conclusion
Overall, Mike Mentzer stands out as one of the most intriguing bodybuilders ever. Utilizing low volume training, incorporating more rest days than active training days each week, and diverging from conventional bodybuilder diets, he nevertheless achieved significant muscle mass and definition on stage.
Do you support Mentzer’s methods?
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