#18: John Little: Inside the Mind of Mike Mentzer, Body By Science and his Workout with Hercules

[@felipearbustopotd]

Genetics and sleep are so underrated. Thank you for uploading and sharing.

[@paulfaulkner684]

John Little is a true friend. Someone anyone would want in there corner thanks for looking after Mike when he needed help Best wishes John

[@fender1000100]

John Little was a TRUE FRIEND to Mentzer when he hit rock bottom 85 to 90. John and Julie Mcnew stood by him. When nobody else in Bodybuilding wanted to know.

[@ParrRrap]

PROJECT DX , exactly. I was friends with Mike. I live on the East Coast, and grew up about 30 minutes East of Mike’s childhood home in Ephrata, PA. I would visit him quite a bit from 1995-2000. We hung out quite a bit in the gym and out of the gym. We socialized quite a bit. One day Mike, and my Girlfriend and I were on the bike path near Marina Del Rey, this was around August of ‘98. Julie lived on a boat in the Marina, Mike was doing well financially at the time and he was giving her money, paying her back for all she had done for him when he was down and out.

[@HighIntensityBusiness]

Thank you John. This is so interesting. He sounds like an incredible individual.

[@Ariel-oo1nc]

Thank you for sharing this insightful interview and practical applications! *I would like to correct some of the Nutritional advice that was shared.* I have linked to Published Papers below at the end for support. Regarding Optimizing Diet: *Energy from Calories* Food can be broken down into two categories - Protein and Energy (Fat / Carbs). Protein is in a class of it's own, and should be considered separate from Energy calories. Protein Overfeeding studies have demonstrated that feeding excessive amounts (4.4g /kg body weight) does not affect body mass. Participants remain at current weight, which shows that Protein does not get broken down into sugar and energy in surplus, even though it has a Caloric value of 4 calories per gram. Although not fully understood to date, this phenomena most likely happens because in addition to building Muscle, Protein is used to build every other tissue (skin / neurons / bones / organs, etc.) And is used in every enzyme created in the body. A surplus of Protein is not wasted in the body, rather, it contributes to healthy tissue maintenance and function. Discussed in the studies below, the combination of high Carb + high Fat, but not High Carb/Low Fat or Low Carb/High Fat, can be detrimental to Health. Unfortunately, High Carb/High Fat is the current Standard American Diet, the one that Mike Mentzer seemed to be eating (ice cream / pie / cake / potatoes) which probably contributed most to his Heart issues rather than his Genetics. *Dietary Carbohydrates* (Ie. plant foods / grains / starches) are not required to sustain life, and offer no additional benefit over Animal foods regarding nutrition. All of the Vitamins / Minerals and compounds required for life can be found in Meat (especially Egg Yokes / Red Meat / Fish), including Vitamin C (Land Animals / Shellfish only). Note: no study to date has shown Fiber to add any superior benefit compared to diets without; nor is it an essential nutrient. With or without eating Carbs, the body is constantly making Glycogen (24/7) from pre-existing Proteins and Fats, and as stated above, Protein Overfeeding studies have no change to weight or mass in excess. Whether eating Carbs or not, Glycogen stores are filled at the same rate in Carb surplus (High Carb / Low Fat) and in Carb restriction (Low Carb / High Fat). The only benefit Carbs add is in performance output by increasing strength between 3-5% (via Glycogen stores). However, Carbohydrate consumption has shown a decrease in Muscle recovery rates, where Carbohydrate restriction has been shown to significantly improve recovery time. The question becomes, is 5% increase in strength more valuable than faster recovery time? If you are looking to increase Mass or Strength output, it makes sense to only add in extra Carbs (to max out Glycogen stores via water weight) on the days where increased Mass / strength is desired, like Beach or Competition days. *Protein* As stated above, builds the entire body, and not just muscle. Animal foods, especially Red Meat / Salmon / Eggs and Shellfish are superior in both Nutrient Density and Protein quality, so for best results, don't dilute with plants while Building Muscle. *Fats* Make up the Neural connections in the Brain and Body, which affect motor function, coordination and power output and efficiency. Although High Carb / Low Fat can work, Low Carb / High Protein / Medium Fat is going to feed your body the proper Macronutrients in the most intuitive proportions. *Sea Salt - unrefined* Loaded with Electrolytes. Studies have shown that Salt loading is as effective and better than Carb loading before workouts. *Foods to Avoid* Vegetable and Seed Oils Starches / Sugars Grains / Nuts / Seeds / Legumes REFFERENCED STUDIES There are many more, but this is a good base. Follow *Dr. Ted Naiman / Dr. Paul Mason / Dr. Paul Saladino / Shawn Baker* for the best Nutrition advice out there. *Glycogen Repletion / Muscle Recovery on Low Carb vs High Carb* Rethinking fat as a fuel for endurance exercise (FASTER Study) ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/ (Study Review) www.ncbi.nlm.nih.gov/pubmed/25275931 (Study Link) Metabolic characteristics of keto-adapted ultra-endurance runners www.ncbi.nlm.nih.gov/pubmed/26892521 *Protein Overfeeding* The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19 “When expressed per unit body weight, the HP group consumed 4.4 ± 0.8 g/kg/d of protein versus 1.8 ± 0.4 g/kg/d in the CON. There were no changes in training volume for either group. Moreover, there were no significant changes over time or between groups for body weight, fat mass, fat free mass, or percent body fat.” A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males www.hindawi.com/journals/jnme/2016/9104792/ The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/ *Nutrient Quality* Moderation in food does not equate to nutritional equality, so choose Nutrient Dense and Bioavailable foods Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men academic.oup.com/ajcn/article/106/6/1401/4823156 *Metabolic Syndrome* Obesity / Diabetes / Cancer / Heart Disease Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss www.ncbi.nlm.nih.gov/pmc/articles/PMC6629108/ "Despite maintaining body mass, low-carbohydrate (LC) intake enhanced fat oxidation and was more effective in reversing MetS [Metabolic Syndrome], especially high triglycerides, low HDL-C, and the small LDL subclass phenotype … Despite containing 2.5 times more saturated fat than the high-carbohydrate diet, an LC diet decreased plasma total saturated fat and palmitoleate and increased arachidonate." Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome www.ncbi.nlm.nih.gov/pmc/articles/PMC6472268/ "Intriguingly, the five main components of Metabolic Syndrome-obesity, fasting blood sugar, high triglycerides (TGs), low HDL cholesterol, and hypertension-are all improved by carbohydrate restriction, which suggests that carbohydrate intolerance is a common thread … Decreased insulin release promotes a metabolic shift toward lipid oxidation and utilization of fatty acids and ketones for energy." *Plants are Toxic* Dietary pesticides (99.99% all natural) www.ncbi.nlm.nih.gov/pmc/articles/PMC54831/ Diverticular Disease: Reconsidering Conventional Wisdom www.ncbi.nlm.nih.gov/pmc/articles/PMC3785555/ “Each of the 2104 subjects had a colonoscopy to the cecum between 1998 and 2010 … we found that a high-fiber diet was associated with a higher (not lower) prevalence of diverticula.23 The association with dietary fiber intake was dose-dependent and stronger when limited to cases with multiple diverticula. We also found that constipation was not a risk factor for diverticulosis. Instead, we found that participants who had regular bowel movements (7 bowel movements per week) had a 34% higher risk of diverticulosis compared to participants who had less frequent bowel movements (

[@HighIntensityBusiness]

Thank you for your helpful contribution Ariel. Sorry for the late response.

[@wonkywaterpipe123]

Grass fed raw liver and raw fat, raw milk and duck eggs, that’s 80% of my diet

[@LoonaSwan]

John Little is so brilliant, thank you.

[@HighIntensityBusiness]

Glad you enjoyed the episode.

[@frapp31]

Great interview guys, thanks for sharing... I bought Mike's last book on H.I.T 4 months ago and have adopted his training method since.. It all makes sense.. I have tried pretty much everything else over the years and had a sticking point in which I couldn't get out of until I tried H.I.T...currently I'm doing chest/back on Monday on week A & legs on Fridays.. On week B I'll do shoulders/arms on Monday and legs on Friday... My question is this.. If my legs are some what sore can I train my upper body if my upper body is fully recovered but my legs are not?

[@eldragon4076]

You might think your upper body is recovered but the entire system still isn't. What kind of gains have you got in 4 months? I gained 10lbs in two months doing twice a week the entire body, gained tremendous strength ...but starting to overtrain when I started splitting my routine to four a week. I am going even more basic: Once every week for couple of months.

[@fender1000100]

@El Dragon Yes as Mentzer said in his 1998 seminar in Toronto which you can get on youtube. As you get STRONGER you must train EVEN LESS. I had plateaued on 225lbs for 7 reps before I read HEAVY DUTY II MIND AND BODY. Once I backed off from 4 workouts a week to 1. ALL PLATEAUS were broken. Once I hit 365lbs for 7 reps. Which as a natural at 180lbs bodyweight really was my genetic limit. I was training my body ONCE EVERY 11 DAYS. Yes believe it or not that was how long I had to rest between workouts ultimately to get from 225lbs for 7 to 365lbs for 7. 295lbs on deadlift to 495lbs. Etc. And this is something too many trainers do not realize and neverwill. The stronger you get the LESS YOU MUST train AS A NATURAL. If you truly want to realize your genetic potential. Virtually all NATURALS out there are overtraining. They just dont realize it. Many will give up out of frustration. Or turn to the dark side. To try and progress. When just learning what their personal recovery rate is. Would save YEARS OF WASTED TIME AND MONEY.

[@frapp31]

@@fender1000100 I've seen that seminar from M. Mentzer before I bought his book..it was inspirational. I have seen that video over & over again just to really grasp all the Information.. I can't get enough of listening to Mike speak...

[@fender1000100]

Yes he was special and truly cared about people. Not just about getting rich for himself. And they were scared of him. Because he was about integrity and the TRUTH. I just wish he could have realized that today nearly 20 years after his premature death. Alot more people are seeing the light. Once you experience real progress. You start to see how right he was. I would never have believed my bench press for example would literally rise by the workout. Leaving up to 11 days between workouts. But it did. Had I never heard of Mike Mentzer. And his HIT training. I would still be training 4 times a week. And probably still stuck on 225 for 7 reps. Thats the crazy thing.

[@fender1000100]

@Mark Potamitis I did just this routine for 4 months and put on 8lbs of muscle and very little fat. SATURDAY PALMS UP CLOSE GRIP PULLDOWNS SET 1 WARMUP 60LBS=10 REPS SET 2 WORKING SET 220LBS TO FAILURE=11 REPS SEATED DIPS SET 1 WARMUP 60LBS=10 REPS SET 2 WORKING SET 250LBS TO FAILURE=8 REPS SQUATS SET 1 WARMUP 135LBS 12 REPS SET 2 WORKING SET 315LBS TO FAILURE 9 REPS One week later do the same workout. But swap out Squats for DEADLIFTS. And repeat this cycle. After 4 months take a 10 to 14 day layoff. Then when you resume leave AT LEAST 8 DAYS between workouts.Im telling you this man Mentzer knew his stuff. That simple routine gave me the best gains of my life. My chest went up to 50 inches. And arms to 17.5. And my quads to 25 inches as a natural at 5 8" tall. 189lbs bodyweight. From 175lbs doing endless sets 4 times a week. Plateaued out all over the place. Mike was right about the close grip pulldowns. They fast became my favourite biceps exercise. The amazing thing too. Is they didnt just give me a great biceps and lat workout. They flush pumped my upper pecs. The dips flush pumped my entire pecs expecially the lower pecs. And within WEEKS. my pecs took on an ARMOUR plated look. That no pressing movement ever gave me. And im grateful to Mike for pointing me to these marvelous exercises. The beauty of doing them on machines is you can warm up with less than BODYWEIGHT. Which is IMPORTANT especially for the SHOULDERS AND TENDONS. Then when you are warmed up you hit them HARD with the working set. The one to FAILURE. And you give your ALL. Go home eat well REST AND GROW. And you come back 7 to 9 days later. And you are at least 2 to 3 reps better than the previous workout. Its just INCREDIBLE. I gained more quality muscle in 4 months than I had in the previous 4 YEARS. This is the GEM stone of resistance training. And few realize it even today.

[@seanbowring5021]

I met and trained with Mike in the 90's. A lovely guy, very knowledgeable. Science and reason in training, life and intellectual rigour. Real, scientific training. We had great chats, post workout, over a meal. John's recount of the meeting with the veteran perfectly reflects Mike's decency. What a loss on so many bases.

[@HighIntensityBusiness]

Thank you for sharing Sean.

[@ulfnordh1108]

Just a late comment: superb interview. 👍

[@rohitkurian3473]

Great guest. TIME-STAMPS also would be helpful.

[@HighIntensityBusiness]

Noted!

[@MrRheo29]

Great interview.

[@HighIntensityBusiness]

Thank you.

[@nelacostabianco]

As a triennial HIT trainee the more advanced you progress the 'less' that is required to stimulate growth but 'more' is required for the recovery. I have read 'Body by Science' and probably the most amazing study on muscle building and fat loss was 'The Nautilus North' study conducted by John Little et al. (pg 196-97) Even more significant than the infamous 'Colorado Experiment' because it involved 33 participants not just one.

[@pauldillingham6316]

When I was in high school, I trained at the local Y. There was a guy there that was about 5' 8" and around 220 lbs. This guy was huge without an ounce of fat on him. He looked like a body builder. He trained on a 3 day a week rotational system. He could squat and deadlift 650 lbs. and bench 430 lbs. He was not on steroids. Hated the very idea of them. He refused to compete because he did not want to compete against guys he knew would be on steroids. Nobody at the gym questioned that he was not on steroids steroids. They continuously talked about him being a natural. That was true. Why? Because that is genetics.

[@HighIntensityBusiness]

Well said Paul. Thank you for sharing.

[@ben6089]

Valuable interview.

[@HighIntensityBusiness]

Thank you Ben. Sorry for the late response.

[@drbonesshow1]

Mike was a friend of mine. I met him (in the early part of 1979) as a tall, skinny 16-year-old high school kid at Syracuse Bodybuilding (Liverpool, NY) where he conducted a seminar using Nautilus equipment. Years later, as a physics professor, I suggested to him that the power of the one-set concept could be understood in the following humorous way: Think of one-set to muscular failure like the act of masturbation to sexual climax. Once either one is achieved, well, it's over. There is no need to continue and unlikely the desire to immediately do it again so to speak. So do the one-set and then rest and recover. But remember to pull your pants back up.

[@HighIntensityBusiness]

Hahahah great analogy Don! Cheers.

[@davidiglesias9549]

Why do u keep writing this same comment on different videos?

[@theadventuresofbrennandbon7791]

@@davidiglesias9549 I was wondering the same thing.

[@julmere]

most people aren't smart enough to understand mentzers training philosphy. I understood from day one and its the best way to lift easy

[@HighIntensityBusiness]

Can you give us a summary? =)

[@adambaker1287]

@Old Skool Bodybuilding Routines This guy has no life and comments negatively on every mike mentzer related video, ignore him

[@adambaker1287]

Old Skool Bodybuilding Routines Have you tried it yourself, how long and why didn’t you like it???

[@adambaker1287]

Old Skool Bodybuilding Routines lol l, I gained 20Ib of muscle in 6 months training once every 4 days. One set to failure. You must be broken

[@davidiglesias9549]

Where are the guys who got big doing that type of training?

[@jamesb400]

Great interview, will you speak to John again is there anyway of contacting John?

[@HighIntensityBusiness]

Thank you and sorry for the very late reply to your question. If you search "John Little" on my blog (HighIntensityBusiness.com) you should be able to find his contact details / email perhaps.

[@davenportbarbell734]

Hey man can I get you on my podcast

[@HighIntensityBusiness]

Thank you for your interest sir. I do appreciate it.

[@solidus818]

I didn't go to a family function because it was a chest and back day. Lol 😂

[@HighIntensityBusiness]

Hahahha I think a lot of people can relate to that!

[@kevinhughes7892]

The interviewer sounds like he's about to cry.

[@jamescowan3651]

An expert on bruce lee? How old are you?

[@HighIntensityBusiness]

Me? I'm 33 (Lawrence, Podcast Host), but John Little is the expert with years of wisdom behind him.

[@thunderkat5282]

I have a better solution that includes HIT

[@adamstewart8712]

…

[@petechumly985]

so what happened to all Mikes money when he hit hard times ?

[@Ariel-oo1nc]

Don't be a jerk man

[@fender1000100]

Mike cared about people. And is said to have given most of his money away to people in need to make their dreams come through. He was a complex and fragile man A dogmatic personality. But ultimately he was RIGHT. And when you know youre right its hard to accept it. When so many people cannot see what you see and know.

[@Ariel-oo1nc]

@Old Skool Bodybuilding Routines a little arrogant, no? His Training regime focused more on Strength. High Volume increases Muscle-mass in the short-term. One has to wonder if improved strength output over time equates to improved Muscle Mass. Studies posted below. *Strength* The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ *Mass* (Brad Schoenfeld / Bret Contreras) Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

[@Ariel-oo1nc]

@Old Skool Bodybuilding Routines I agree - High Intensity Training, which Mike focused on, is very different from High Intensity Interval Training. Notice the emphasis on "interval". Did you read the Studies that I linked to? They are the type of Raw, peer-reviewed Trials / Studies that magazines reference for their citations. Neither one looked at HIIT - only High Weight or High Rep.

[@DanLetts97]

@Old Skool Bodybuilding Routines so you literally don’t know what progressive overload is then. A muscle gets stronger first, then bigger later. This is why we have to keep increasing the weight on the bar, to trigger the growth mechanism. As muscles get stronger they get bigger. You might be one of the dumbest men I’ve ever met in my life

[@matalostodos]

Really liked this conversation. In contrast to the top comment, Ive seen skinny weeds put on muscle in a matter of months, and genetics is not that important to get 80% of what the best natural lifters can get. You gotta stop body dysmorphing yourselves into doom-thinking. Everyone can look great. Just look at the contrast between the average fat black american and the lean muscular physique of the rural west african, that lives on cassava chicken and beans every day. They are the SAME genes.