MIKE MENTZER’S “CONSOLIDATION ROUTINE” (AN IN DEPTH PRESENTATION)

To learn more about Mike Mentzer's teachings please visit:
www.hituni.com...
In this video, we explore the origin, evolution and practical application of Mike Mentzer’s revolutionary consolidated program, which consists (in its final iteration), of only two exercises, performed once a week for one set each. Apart from the various consolidation routines thatMike created, each exercise in the program is fully explained.
Interestingly, when Mike first pointed out that each trainee has a distinct and unique recovery ability, it fell on deaf ears within a bodybuilding community in which tradition was king. But now, science has established that a minimalistic training program, very much in line with what Mike prescribed in his books “Heavy Duty II: Mind and Body” and “High Intensity Training the Mike Mentzer Way”, can indeed produce strength and muscle gains. While this is good to have independently verified, Mike first pointed it out almost a quarter of a century ago and further pointed out that some people simply cannot tolerate conventional exercise. For such people, a consolidation training program is the only thing that will get them growing again.
Special thanks to the great John Balik for permission to use his copyrighted images of Mike Mentzer in this video.
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/ym4...
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua...
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4...

[@Sonafetotarla]

The Consolidation Workouts exactly as written in the book: Workout One Squats (alternated periodically with leg presses) 1 x 12-20 reps Close-grip, palms-up pulldowns 1 x 6-10 Dips 1 x 6-10 reps Workout Two Deadlifts (alternated periodically with shrugs) 1 x 6-10 Press behind neck 1 x 6-10 Standing calf raises 1 x 12-20

[@fender1000100]

The consolidation program put 15lbs of muscle on me..After being stuck in a rut for years with volume. Its simply amazing. Millions of men would be better built if they followed it. They truly would..

[@lock7852]

Agreed friend!

[@IniJr]

John, I’d like to personally thank you for this channel. Mike’s wisdom, along with his personality has greatly interested me over the past year. I’ve read all the books of him I could buy. I came across the Mentzer brothers through your videos. I applaud your efforts in keeping the Mentzer legacy alive. I have taken a new take on bodybuilding, but also on life, by diving into philosophy. All of this is partially due to your channel. My name is Junior, and you have my forever gratitude.

[@HEAVYDUTYCOLLEGE]

That’s great to know. Thanks for the encouraging words and for your post.

[@nigel7880]

Oldschool no-nonsense and concise delivery with class. Perfect! Also note Mike was 5’8” and suggested this program for those 6’ and over. I am and did Ideal last year. Doing consolidated this year and seeing considerable improvement. Your mileage may vary, dear reader.

[@BjornEnglund123]

I'm 6'+ as well. Doing the ideal routine since 4.5 months back. Will try the consolidation program as well at some point for sure.

[@johnking5759]

To truly comprehend the significance and importance of recovery, please do yourself, (both your mind & body) a favour by reading...and then re reading the study that was published in May, 1993 edition of Journal of Physiology - found on pages 54-56 of the book, The Wisdom of Mike Mentzer ... Read it as many times as required to reverse the programming your brain has been exposed to in regards to training frequency and the 48-72 hours for 'full muscle recovery' before your 100% ready to start tearing those muscle fibres apart again!

[@AAron-gr3jk]

Been exercising 8 years. Been doing Mike's book for 8 months. I've grown more rapidly with it. and visibly can't fit the clothes I bought a year ago

[@HEAVYDUTYCOLLEGE]

Congratulations on your progress.

[@jonathanchappell9503]

fantastic narration. actually, fantastic video. this is like the whole of HIT in 20 minutes. great presentation.

[@HEAVYDUTYCOLLEGE]

Thank you.

[@Bl4zik3n]

Doing Squats->Chins->Dips. have given me the best gains.

[@bubblewrapvillain]

You do that every workout? I replaced the squats with lunges which I feel trigger more growth, but with the eventual problem where my grip will struggle to carry 40-55kg in each hand.

[@Bl4zik3n]

@@bubblewrapvillain I do belt squats which in my opinion are superior to all other squats with spinal load. Plus it feels way more natural. Lunges are effective for glute growth but not as effective for quad growth.

[@sunriseboy4837]

Chins are magic. Arms, and back together. Magic.

[@LuciaGTAVI665]

I will try this for the next 3 months, seems insane and fuck it.

[@trentlee6823]

Its been 2 months, hows it going?

[@LuciaGTAVI665]

@@trentlee6823 overall pretty good. Noticed that i became leaner and overall better shape than before with 1/3 of work. In a few months i will try the once per week method.

[@perfectsoulmates2023]

🏆 This is the best MM video yet 💯

[@HEAVYDUTYCOLLEGE]

Glad you liked it.

[@YetAnotherCarnivore]

Me and my brother done the 2 sets workout once a week in our early 20's. I went from 140 lb at 5'11" to 175 lb, and my brother went from 130 lb at 5'9" to 165 lb, in 6 months. We also got leaner at the same time, so lean mass gain was significant. Dead lifts went from 135 lb to 315 lb. Now I'm doing Dave Sears experiment. Workout 1 Hammer Strength Chest Press, workout 2: Palms up Hammer Strength pulldowns, Workout 3 Legpress, all done 4 to 5 days between workouts. At 38, I'm still getting a little stronger. I've experimented with other workout programs over the years, but the only way I've been able to increase strength is train with 1 or 2 exercises per workout, done no less than every 4 to 7 days apart. Any time I add multiple exercises per body part progress stops or goes backwards depending how many exercises I add.

[@HEAVYDUTYCOLLEGE]

Thanks for your post.

[@jamesstone5340]

John, thank you so much for continuing Mike's work!! We are all indebted to you!! Would you mind checking your Instagram? I was going to DM you and ask you a question regarding training if you don't mind. Again, thank you sir

[@Lonewolf__666]

I’m also the same, what’s your rep range, and are you mainly fast twitch fibre makeup?

[@YetAnotherCarnivore]

​@Lonewolf__666 4 to 6 on upper body and I do 10 to 12 on lower body. Yeah I'm mostly fast twitch, when I go to failure after 3 to 5 minutes I can't get even 1 rep with the same weight. Strength increases are always better on the lower rep range because of the fast twitch domaince.

[@Lonewolf__666]

@@YetAnotherCarnivore this is just what I have found 👍

[@andrewhooves3988]

John, it's great to hear you narrating! I practice feeeback statics and I measure my force output with a force gauge meter. Cannot wait to try this with statics!

[@austinearley5855]

Agreed years ago I got to 165lbs shredded in calisthenics pretty much topped off but I started getting weaker and weaker and now after a year of body building through Mike, I understand and now I’m 180lbs and climbing. Never been this big and never been happier.

[@HEAVYDUTYCOLLEGE]

Congratulations on your progress and thanks for your post.

[@ttwarrior1]

AND MOST PEOPLE STILL DONT UNDERSTAND. I have people thinking they dont' warm up, lift too heavy and throw weights around.

[@gamingozone6721]

Can you please elaborate on what you just said please?

[@Bulletproof-Beard]

Reference to people using HIT approach and the concept of single sets not including warm ups, cool down stretching. Actually Mentzer did promote these along with range of motion and quality over quantity of reps.

[@TradingTheSky]

@@Bulletproof-Beard its about lifting heavy weights , or lite weights and contraction?

[@hahaxd-yy1122]

@@TradingTheSky heavy difficult weights reaching failure within given rep range in 1 set, then going beyond failure(with training partner only or maybe do another set) , and static holding in the last rep.

[@andrewrehnert4997]

There’s a whole lifestyle that has to be lived to be a champion in anything a person does but Mike seemed to understand that most will not care about all that, but just being bigger and stronger is what most guys are seeking. It’s all very attainable without all the hucksterism that goes with the Schwarzenegger and Weider nonsense. Trust in what’s being said here and listen intently, John Little knows that what he’s posting is important information………and it’s “FREE!”

[@manlyphal959]

I like the part where he is having a cup a tea on rest days

[@vidalskyociosen3326]

Legit legend 😊

[@fitneszfater]

Everything Mike did made so much sense. That was always my problem. The first six months I started training 40 years ago, I gained 12 kg of muscle in six months. Then I stopped progressing and from then on I just overexerted myself. I started cutting back on my training and that worked for a while, and then I got overwhelmed.... And I did less and less and less, and I overdid it.... I now understand English so well that I can understand most of the videos and they explain what happened to me in a completely logical way. .)

[@Nilan831]

After mikes death his brother ray also died in 2 days i think the weider brothers did something to the mentzer brothers however they can kill mike but not his wisdom thanks for your efforts mr john.

[@vincentsirois5587]

Hi John, Thanks for the detailed explanation for this lifting protocol. Was wondering if you ever thought about republishing Heavy Duty 2: Mind and Body, or is everything that the public needs to know about Heavy Duty training in Mike's later books as well. Thanks for your hard work and dedication

[@salaamal-fayiz2225]

Interested to hear more about results comparing the Original Heavy Duty training to the Consolidation program. It is intriguing

[@JBuck00]

7:59 - 8:51 Great advice 💯💪🏻

[@nonoasailo9690]

If they did not see the results believe me they are doing it wrong. I can guarantee damn teeeee

[@Justforfun-ek7et]

Fantastic! Thank you for posting this, John!

[@onetrueone]

Hey john, I have been doing the ideal routine for 6 months now and have seen only minimal improvements week by week however for example on the pams up pulldown and leg press I went from 90 to 70 and 110 to 90. I don't get to have a balanced diet and enough caloric surplus since the school food is very poor here in Sweden and my family is quite poor so we only have 1 large meal a day at home and so on holidays I lose 10 or more kilos but get it back after. Is the consolidated program something for me because of this?

[@HEAVYDUTYCOLLEGE]

You may want to begin by dropping certain exercises out of the program and adding additional rest days. If that doesn’t see you progressing then consider the consolidated program.

[@seandoherty746]

Mike was a one off...brokecthe mould when mike was born!

[@natel7577]

Iconoclast (image breaker) Bodybuilder. I believe he called himself

[@ScottCommon632]

Simply Awesome Training Video! Thank you 100X

[@imwalt3439]

I can't find the video, but if my memory is correct didn't Mike say he had one trainee, that he called Growth because his name was Gareth, who did this routine every 10 days instead of 7 and made great progress? That jives with what I have found, in that I need at least 20 days between the same WO in order to make progress. If I end up plateauing on ideal routine I may try consolidation again with more than 7 days rest. The few times I tried it I always hit a dead end after a couple months doing it every 7 days.

[@kyleclark2570]

i wouldnt advise that due to skill of the movement would be lost not neccesarily gains lost but after 20 days the workout would feel awkward again

[@warrior3214]

Your uploads are outstanding, THANKYOU John for continuing Mikes legacy 🫡

[@HEAVYDUTYCOLLEGE]

You’re very welcome, and thanks for the kind words.

[@richardcamacho2675]

Heavy duty 4 life. 💪

[@ianwilson4841]

The best workout forr me at 49 is an upper lower split with 3 days recovery between workouts.the majority of HIT trainers recommended training full body workouts twice a week and try as I might I just don't recover between workouts, not to mention I have banged up knees which doesn't help. I really do feel guilty and cannot understand why it takes me so long to recover, even using moderate intensity, when there's guys in their 60's squatting and deadlifting on a weekly basis.

[@hahaxd-yy1122]

Mike said in his book that you can modify workout according to your recovering abilities. Basically his principle is to achieve PHYSICAL as well as CNS RECOVERY post workout. If you can push yourself 100% in successive workouts youre recovering your cns too. Recovery depends on diet, sleep, activity outside gym, sleep, and most importantly genetics. And btw, 49 is an age of upper range, youre not young anymore. Sorry, it will take time to recover

[@aikido15m]

Great post John! Thank you. It would be cool if we can find these people that Mike mentions, like Andrew, and hear from their personal experience with Mike!

[@PaulOJazzMusic]

Hey John, thanks for another stellar video. I was interested in ordering a shirt from the site and did not see it available- an original Heavy Duty logo (mike flexing with heavy duty written beneath) printed on y-back stringer style muscle shirt. If you consider or release a shirt like this let us know, I will gladly order a few for myself. Additionally, you and John from Mr. America Heart should get together and have a recorded video conversation and post it on youtube for us to watch! Keep up the great work.

[@oscarbear7498]

Wouldnt a residence band + pull up bar be better than a lat pull down? If you need more weight a weighted belt can and 150lb to your pull up, and its eaiser to do do negatives. Just lift your legs and use you legs to stand up to restart the negative

[@giuseppemigala4033]

Hi Giovanni, thank you for this beautiful video! I want to ask you a question: I noticed in your book "the wisdom of Mike Mentzer", that at the end of the chapter that talks about consolidated, Mike has further reduced the volume for some clients to one exercise per session every six days. I would be curious to know in this specific case, which exercises did you prescribe... in the end, among the four remaining exercises, I think the only one that can be eliminated is the deadlift, if we really want to make a generic consideration. Thanks for any response

[@lucaantonelli1511]

Look for High Frequency Training by Waterbury.

[@thegame3661]

Brad sholfed disliked this

[@HEAVYDUTYCOLLEGE]

Not according to a study he published in 2021: pubmed.ncbi.nlm.nih.gov/34125411/

[@HDLifter]

Well explained, John. 😎

[@DalarionLol]

So am I getting it right? After I hit the plateau with base program, training once every 7 days, I switch to the consolidation program until I hit a plateau there after training once every 7 days, and then I swap back to base program?

[@mmaallday]

Would doing all 4 workouts in the same day once a week be overtraining? Also do you have to eat extra calories to gain the muscle, or does the body utilize high body fat? If you dont mind going into detail about the nutrion aspect of it.

[@HEAVYDUTYCOLLEGE]

It could be, depending upon your genetic tolerance for the stress of exercise. Everybody is different in this regard. While you can build muscle in a calorie deficit, you can’t do it for very long. So, yes, extra calories are very important in this regard.

[@yvyashvarma]

I believe doing all 4 workouts in the same day violates the principle of intensity,if you compare doing all workouts in one day vs recommended one, the intensity in first case will be lesser , in second case intensity will be greater, even if you space out the all the workouts in the same day , you cannot completely recover and lift a lot of weight the same day .

[@juan131j]

John very similar to your big three or big two.

[@HEAVYDUTYCOLLEGE]

Yes, it is (the penultimate version of his routine at any rate).

[@juan131j]

I would like to why you advocate to. A big three or even a big two instead of more volume ?

[@WarriorScholar313]

Why are the reps on this squat and dips different to the other consolidation routine?

[@HEAVYDUTYCOLLEGE]

Because unlike in the other routine, they are not the secondary exercise in a pre-exhaustion superset.

[@WarriorScholar313]

@@HEAVYDUTYCOLLEGE so with this one i wont have to do a warm up? But with this one i do? Workout 1 Deadlifts 5-8 Reps Dips 6-10 Reps Workout 2 Squats 8-15 Reps Reverse-Grip Lat Pulldowns 6-10 Reps Thanks in advance for the answer

[@sagarmahey]

This workout have how many rest days?? Once every 3/4/5/6/7 days??

[@HEAVYDUTYCOLLEGE]

It depends on the individual’s tolerance for intense exercise. Some only need one rest day, while others need more.

[@sagarmahey]

@@HEAVYDUTYCOLLEGE I have been following the workout program of Mike for more than a month the one where he trained the muscular guy and made video of it for all to see how it is be trained with H.I.T 1 .Chest & Back 2.Legs 3.Arms but i am not seeing chest growth although i previously followed Mike's routine Day1 Pec Deck ,Incline Press,Close grip pulldowns ,Deadlift Day2 Leg Extensions,Leg press, calf raises Day3 Lateral Raises ,Bent Over Raises, Barbell curls, Tricep extensions, Tricep dips(3-5)(Addweight) Day4 Legs Extension 1 Rep Static Hold ,Squats and Calf raises i never warmed up for anything as i was new and i wanted to do as Mike said so i directed used the waited that would reach hardly 8-12 and went from 55Kg to 66Kg in one and half month i was overeating i had gained fat too But i got stronger everywork out i was going to the gym once every 5 days having 4 rest days.

[@dbozexpat894]

What was their diet's and quality of sleep cycles like? Both, play a major role in recovery and adaptation. 💪😃👍

[@lobbopredator]

I would love for someone to find Mike's old clientele and do and in deep interview about the man, the practice and if these techniques continue to help them perform to this day

[@supragame1991]

John, I wanted to ask you. Did Mike ever place importance on the mind-muscle connection or tell people to work on the quality of their contractions? Or he told people to focus on controlling their reps through the entire motion because he found people didn't have any room to devote their efforts to anything else during a work set?

[@Bobby-hn3cu]

Apparently Ray has a daughter born in 1986...

[@lucagain.]

Keep it up!!!!!!!!!

[@shaunfrederick4909]

Wish you had some grey or black in the Heavy Duty apparel.

[@bradfordmcdermott2063]

Awesome John

[@HEAVYDUTYCOLLEGE]

Thanks!

[@TradingTheSky]

its about lifting heavy weights , or lite weights and contraction?

[@HEAVYDUTYCOLLEGE]

It’s simply resistance training in which the overload, or resistance applied to the muscles, is increased over time.

[@TradingTheSky]

@@HEAVYDUTYCOLLEGE so i have to work with moderate weights to permit me to lowering the weights easy and contract the muscle,not working with heavy weights because i cant handle it

[@HEAVYDUTYCOLLEGE]

@@TradingTheSky “Heavy” is a relative term. What’s heavy for you or me, would be light to a world-class powerlifter. Then again, what’s light for you, might be heavy for me. The weight should be just heavy enough that you are only able to perform 6 to 10 repetitions with it. Once you reach 10 repetitions, increase the weight a little bit and start the process over again. The important thing is to use strict form and only stop when you try but cannot complete another repetition. That is called going to positive failure.

[@TradingTheSky]

@@HEAVYDUTYCOLLEGE "heavy enough" in terms of struggling every rep, do you mean? Or to be able to make reps easy in terms of tempo & maximum contraction ?

[@HEAVYDUTYCOLLEGE]

@@TradingTheSky Only the last repetition of a set should require an all-out effort.

[@josephjones9902]

Is it possible to use Greasing the Groove while also following the Consolidation Program? For example, I’ll do the two exercises but at 50% of max. I’ll only do 3 reps of each at a time throughout the day. This is mainly to practice the movements.

[@josephjones9902]

😢

[@Chris-ui1nh]

I think you could get success from grease the grove following a consolation routine. I know your question was for John but I've been a personal trainer on and off for 10+ years. I'm currently doing 2-3 exercises per workout, 2-3 X per week, I'm doing a static hold with a slow negative, results are impressive to say the least. Obviously if you're going to do negatives could be dangerous with squats and deadlifts. Grease the grove is good for skill improvement. Maybe look up mike's static hold and slow negative method it you want to try grease the grove application. Just make sure you're not overdoing things. Hope this helps , all the best with the gains 💪

[@Florian_289]

Hey John, thank you for this video! In another video of you called Mike Mentzer: Consolidated Training at around 3m50s Mike mentioned he cut the routine from 7 exercises to 5. What do you think he cut out, calf raises or press behind neck? Here you mention only leaving rows from 7 exercises to 6

[@HEAVYDUTYCOLLEGE]

The press behind the neck didn't last long in his consolidated program. Calf raises remained.

[@ucachacaucachaca]

​@@HEAVYDUTYCOLLEGE Y la rutina de consolidación mejorada?

[@mr.maverick700]

great knowledge

[@nww009]

I don't have access to a pull down machine for months at a time, but I do have a pull up bar during that time. Has anyone had good results with using pullups/chinups as a substitute for lat pulldowns in the consolidated routine? I could also do rows too as a substitute.

[@oscarbear7498]

Pull up and lat pull down is the identical exercise. The main reason they use lat pull down is to film & study someone better vs being up on some Bar. For exercise pull up bar is best I would say, add a resistance band if you can't do pull ups, if it's too easy and a weight belt.

[@nww009]

@@oscarbear7498 Thank you, I only asked because having done both I feel different muscles activating on pull ups vs pull downs. Much more abdominal activation in pull ups for example.

[@oscarbear7498]

@@nww009 more muscles are used in a pull up, more useful too should you need your lats to ever pull yourself up with stability in your core.

[@ahmedefetelbisoglu2363]

this routine is a little different from the ideal routine you shared before? What to do now?

[@HEAVYDUTYCOLLEGE]

Rewatch both, and then use the one that applies to you.

[@ahmedefetelbisoglu2363]

@@HEAVYDUTYCOLLEGE So both routines could be used for ones training scedhule?

[@bk1nd544]

Sir, thank you so much everythings you do in this channel, I have a question, what type of supplements would you recommend?Or too many supplements was unnecessary? Cause there are many kinds of recommendations on the Internet, people are dazzled. Sorry for the comment has no connection with the video.AND Thank you again🎉💪

[@HEAVYDUTYCOLLEGE]

Thanks for your post. I personally don't recommend any supplements at all. I prefer to take Mike's advice of consuming a well-balanced diet.

[@bk1nd544]

@@HEAVYDUTYCOLLEGE @HEAVYDUTYCOLLEGE Thank you, sir. Your advice means a lot to me.💪🔥

[@Jorge-yv2sz]

I'm 5" 9 skinny,that make me build for the consilidation routine?

[@HEAVYDUTYCOLLEGE]

Not necessarily. That is why you should start out with the ideal routine, but go by what your training logbook tells you.

[@Jorge-yv2sz]

@@HEAVYDUTYCOLLEGE thanks! I Will give update in the future here to help orhers

[@therockiscooking4119]

Eventually you will reach a point where you are only training once every 7 days or more while doing Mike's Heavy Duty ideal routine. Once you reach this point, Mike suggests switching to the consolidation routine so that more of your body's biochemical resources can be used for muscle growth and less for recovery. As John Little states in his book, _High Intensity Training the Mike Mentzer Way_ , "This consolidation program will put the advanced trainee-as well as the beginner with poor recovery ability-back onto a satisfying path of regular progress. For the advanced trainee with advanced development who has regulated the volume and frequency of his training down to three or four sets every six or seven days, this routine is his last stop on the road to the full actualization of his muscular potential."

[@michelemarcolin2548]

Interesting. I have been using successfully the Ideal Routine of four days with 96 hours rest that can be found also here on KZbin since one year with good results. No more inflammations or joint issues. Just... certain exercises are out for me with heavy weights, such a deadlifts due to a lower back issue (my maximus safe is my own weight) or squats. I prefer the leg press.

[@bradfordmcdermott2063]

Have you gained muscle?

[@patrickherb4670]

What book did he have the ideal routine with 3 workout split. Dorian Yates style

[@Naxx1404]

Fourth. Legend 💪

[@duarted04]

First. Legend 💪

[@BodybuildingTimes]

Third legend 💪

[@3rutu5]

with all these is it safe to assume you may only do 1 working set, but there might be half a dozen warm up sets?

[@HEAVYDUTYCOLLEGE]

The suggested warm-up routine appears at the end of the video. You shouldn’t need half a dozen sets to warm up. Some may require only one set, others perhaps two to three sets, as warm-up needs vary considerably for people and for a number of factors. But the purpose of warmups is simply to get some blood into the muscles that are to be trained, not to use the warm-ups set as actual work sets.

[@3rutu5]

@@HEAVYDUTYCOLLEGE always pays to watch it all, had to cut in short and missed the end, will watch that part later. Thanks for the reply

[@eriktheprayer]

Second legend. 💪

[@User107D]

Volume and intensity are both major drivers of growth. I think everyone should start lifting using low volumes high intensity but over time the volume with the high intensity should go up, how much up depends on the personal recovery abilities.

[@nicola_87]

never progress in volume, only in weights and rest days

[@Starbreaker2012]

Progression in intensity is the key. The increase in waste products that attend muscular growth diminishes the intensity capacity per consecutive rep. No amount of additional rest days will undo this

[@0000FFz]

A lot of assumptions went into this comment.