MIKE MENTZER: THE IDEAL ROUTINE

To learn more about Mike Mentzer's life, legacy and teachings, please visit: www.hituni.com/about/mike-men...
In this video Mike Mentzer explains the “ideal routine” that he put almost all of his personal clients on when they began training under his supervision. It is a four-day split routine, consisting of Chest & Back, Legs, Shoulders & Arms and (another) Leg workout. He explains all facets of this bodybuilding program, including exercises, sets and reps, and also an ideal training frequency to start with.
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/ym4vdkta
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua7p8rj
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4efn8y

[@mikethecornking]

That last bit at the end with "spending hours and hours at Gold's gym getting a pump" was totally not an indirect jab at Arnold LOL

[@shesway5238]

And he won 6 Mr olympias😮

[@honesttroll3463]

@@shesway5238 yeah he could have won 10 if he followed Mentzer. He isn't saying it doesn't build muscle because it does, clearly..just means its far less effective than mentzers way. He was right to have a dig after Arnold getting the horrible win which was not deserved one bit. stop been thick mate and think before u comment something dumb.

[@bitbot9834]

​@@honesttroll3463cool but who asked?

[@motivationtube5399]

@@bitbot9834me

[@normanjones1296]

Arnold loves rope extensions too. Lol

[@celipsjr]

"why not build a 20 inch arm 1st then worry about the details" 💀 mike "the savage" mentzer

[@ManicMoe]

He’s a savage lol

[@rahkido]

😂😂😂😂

[@SiLoMixMaster]

7:15 - Day 1 screenshot 10:02 - Day 2 screenshot 12:00 - Day 3 screenshot 13:56 - Day 4 screenshot

[@thestrengthguy]

Thank you brother 🙏

[@KaEl-bh1on]

10:35 as Well. Or you miss Something important!!!

[@Miguel_man]

I doubt many of us are waiting 4 days

[@Miguel_man]

​@@KaEl-bh1onyeah can't forget those real delts

[@Mt09memo]

Legend

[@megamarcbeats]

Even his voice has a Moustache

[@strangerwe9776]

Lmaooooo

[@Krims7]

Genuinely made me lol

[@georiv2834]

Lol😂

[@Kingtrollface259]

I must grow the moustache once I have gains😂💪

[@truthseeker9945]

This is so true and I can’t explain why lolol

[@reefturkey]

Switched up my routine from 4 days a week volume training to this for the past month and I regret not doing it earlier. Workouts are much shorter yet I'm more spent and more worn out than ever. Noticing strength gains never before experienced. Training to failure is what makes you grow the most. Mentzer was a genius

[@Bradymart27]

Are you using the same routine as mentioned in this video?

[@bobbaser8292]

How are you doing so far maybe drop a 1 month review

[@BrahmanDevta004]

bro would you like to have a detailed talk on this as i have some questions?? if yes then can you please provide me with your insta id or any other socials???

[@ahxd951]

Yea please drop review, I love Metzner but I am yet unsure to switch my plan

[@awryfps]

Is it meant to be only one set per exercise? If so, It seems so so so minimalistic that it would even stimulate growth if your only going to failure for one set.

[@opustravels3659]

Day 1: Chest & back Warmup, then 1 set of Pec deck or flyes 6-10 superset incline press 1-3 reps. Close grip pulldowns (chin up grip) 6-10 reps Deadlifts 5-8 reps Day 2: Legs Leg extensions: 8-15 superset leg press Standing calf reaises 12-20 reps Day 3: Delts & arms DB Lateral raises 6-10 reps Bent over DB lateral raises 6-10 reps Barbell curls 6-10 reps Triceps pressdowns 6-10 reps superset dips 3-5 reps Day 4: Legs Leg extensions superset squats Standing calf raises 4 days between workouts.

[@TangoFoxtrotRando]

Not all heroes wear capes

[@seanmalone62]

Beast

[@jaynikk758]

By super set, do you mean until failure? I don't know how many reps are in a superset

[@TangoFoxtrotRando]

@@jaynikk758 yes and no. Yes to both exercises to failure, but the superset part means going directly from the first station to the second, beginning the second lift within 90 seconds of ending the first. Sometimes you can do both at the same station. Sometimes the gym's full and you can't, but if you can that's optimal.

[@jaynikk758]

@@TangoFoxtrotRando Ah understood, thanks man!

[@austinpauls7340]

4 days between workouts (Monday, Friday, Tuesday, Saturday, etc.) All movements performed until maximal failure. Control the eccentric portion always. Workout 1: Chest & back • Warm up with pulldowns and/or deadlift • 1 set of pec deck (or flat bench DB fly’s, or cable crossover) (6-10 rep range) o Follow immediately with superset: incline barbell press (machine preferred, but can do BB or DB incline press) (1-3 rep range) (use a fairly close grip, flare elbows) • Close grip supinated grip cable pulldowns (6-10 rep range) • Conventional deadlifts (5-8 rep range) Workout 2: Legs • Warm up with leg press and/or back squat • Leg extensions (8-15 rep range) o Superset: leg press (or smith machine back squat) (8-15 rep range) • Standing calf raises (12-20 rep range) Workout 3: Delts & arms • Warm up with dips • DB lateral raises (6-10 rep range) • Bent over DB lateral raises (or backwards pec deck) (6-10 rep range) • Straight bar BB curls (6-10 rep range) • Triceps pressdowns (straight bar or V-bar) (6-10 rep range) o Superset: dips (weighted if tolerated) (3-5 rep range) Workout 4: Legs • Warm up with back squat • Leg extensions (static hold 1 rep for 10-25 sec, strictly control eccentric) o Superset: squats (smith machine or BB back squat) (8-15 rep range) • Standing calf raises (12-20 rep range)

[@SOCCER-sv2re]

I’m kinda confused about how many sets tho…each exercise is one set but you rep till failure?

[@abnerbeebee]

Thank you. Copied and pasted to my docs.

[@davidmorgan8612]

@@SOCCER-sv2reyes

[@calmdragon1]

@@davidmorgan8612 So how is that a warm-up if doing both till failure? I'm confused.

[@brokenmolly6061]

Am I stupid? Is it working out one muscle group and 3 rest days in between? Or one workout than 3 rest days? So you’ll be working legs for example once every 2 weeks?

[@Domo-sn7ls]

As a beginner, I used to lift 30lbs with leg extensions, but now I lift 115lbs in the span of 4 months. I’m proud of myself for lifting more now. 🙏 thx

[@dlf1976]

How can I miss a man so much when I never met him? He was a genius

[@edmahonejr.9364]

I’ve met and talked to Mike on several occasions the first time in Scranton PA I think it was 76 or 77. My youngest brother was in the teenage Mr. Pennsylvania contest, and Mike was a guest poster recently coming off his Mr. Pennsylvania win then a couple years later at Gibsons gym in Washington New Jersey he was training for the Mr. universe had already won them Mr. America after moving from pa to California. It was a all day seminar since Gibsons gym was a full Nautilis gym and free weights. He got absolutely huge from when I saw him in Scranton to a couple years later after moving to California to train, he had a quiet demeanor, and seemed very intelligent..

[@chandragupta2605]

because u a mentzer yt shorts fanboy

[@PatrickFarman]

@@chandragupta2605 hell yeah

[@IHMELBRHMHASSAN]

@@chandragupta2605 no shame in that

[@JasonBeMe]

I feel the same, I'm glad these videos are here because we'd never here about him otherwise

[@marcosdelossantos1308]

I found this years ago by accident. I was doing the popular 5-6 days a week training but I never seemed to make much progress. Back then I had just started my construction business so as time went by I started to get busier and busier to the point where I was only training twice a week (some weeks only trained once) due to the demand of my business and that a lot of the time had to travel a lot. During that time I train less, all sudden people around me started to tell me how big I was getting, that if I was using steroids because they had noticed muscles grow so rapidly than before. After that I did some research and finally understood more isn’t always better. Since than I’ve been training consistent but always prioritizing rest and in a period of 14 years I have made it to 225 lbs of hard muscle.

[@HEAVYDUTYCOLLEGE]

Congratulations! Sometimes we have to let our own life experiences guide us in the proper direction.

[@njmallday]

What waz your natural weight before lifting

[@ManicMoe]

What routine

[@GlorifiedGremlin]

You're only able to push that hard if you've got youthful levels of hormones. Testosterone speeds up recovery. When I was a teenager, I could do a full body workout every other day, with full recovery in between. Now, only a decade later, still in my prime, I need more like 3 days for a muscle to fully recover lmao

[@edackley8595]

TIME, the most precious commodity, gets harder and harder to come by. The biggest reason most people stop fitness/working out...TIME.

[@amitabhghosh8903]

Mike was a century ahead of every single bodybuilder of the golden era. His approach was scientific and logical.

[@HavanaOutpost]

Some of the best bodybuilders in the world still train with volume. I don’t think he was ahead of his time. Dorian was his best product and he ended up injured with a belly. Sure, HIT works for some but it’s short term.

[@sumsar01]

It was neither scientific nor logical.

[@GrenadeLauncherYT]

​@@HavanaOutpostDorian is probably the healthiest guy from his era as of right now

[@HavanaOutpost]

@@GrenadeLauncherYT he says it all the time, his shoulder is a mess which is a big reason he started mobility training and not HITT. He tore his bicep and lat. He’s healthy because he stopped that training.

[@johnsaintilma8422]

@@HavanaOutpostyh the main problem with this approach is practice..If im only doing a bench to afailure once every week and a half my body will not easily learn how to move the weight as efficient as possible. Sure ill get huge and strong quick but i bet the energy i expend lifting that will be more than the guy who benches every other day, ill also get injured quicker too

[@user-ys9fe7ts9u]

At first I was hesitant about doing it but after doing it for 2 months. I have to say this is prolly the most genius programme ever. From top to bottom. Every excercise has a purpose and now i even take 5-7days of between workout days cz I only go when i am completely recovered. Such a genius and a true blessing to natural athlete. RIP legend

[@sendifieldklend1650]

Have you noticed any noticeable gains in muscle mass or definition?

[@user-ys9fe7ts9u]

@@sendifieldklend1650 I will definitely say that my muscle mass has increased and i am much fuller but tbh idk why but i have less definition. Maybe due to increase in muscle mass, initially i lost the definition.

[@greenrobot5]

are you natty though?

[@user-ys9fe7ts9u]

@@greenrobot5 Bro i followed this in the first place cz i am natty

[@omarhamoudi4991]

@@user-ys9fe7ts9ubro in the rest days can i di my sports like tennis swimming…

[@Kidanification]

He is so correct. Whenever I used to randomly take 4-5 days off I notice I feel mad stronger and look better when I return to the gym .

[@zercherspecialist127]

Same

[@eagle-od6pr]

Yeah man I remember feeling the same once, it is just now I realised

[@bliss4067]

Whenever i skip a few days in a row of my split (i train 5/6 days a week) i can do less reps than i normally would but as Mike said everybody responds diffrently to different intensities i just respond well to high intensity.

[@imitheos_teodor]

Guys should i do warm up sets in this workout plan

[@John8-58]

@@imitheos_teodores, he mentions it around 14 minutes or so.

[@possiblypoet]

0:27 Start 2:40 Day 1 7:20 Day 2 10:07 Day 3 12:10 Day 4 14:08 Warmup note 15:18 Progress notes * * *

[@edgargomez6559]

If I rest 7 days, is the training routine the same?

[@Isaharif]

You're the man 👌🏼🙏🏼🙏🏼

[@drelvin19]

Q

[@relaxingme5586]

Dude, is that the weight to use, or which weight should i use

[@devilslayer1139]

In the modern world of sissy men You are the real man bro.

[@REIGNOFYAHAWASHI]

I’ve been doing this program for a month and a half and I’ve had gains in weight and reps each workout, went from a 205 bench max for a year doing volume, and now have a bench max of 235 . This stuff works

[@n.w.aicecube5713]

Workout one in 4 days?

[@REIGNOFYAHAWASHI]

@@n.w.aicecube5713 you can do once every 3 days when you start. But after 2 months go to 4 days a workout

[@technolus5742]

Goal is not to increase weights, it's to increase muscle mass. Of course this program is better for strength, but again that's not the goal. In fact that is a problem because there are limits to how much you can use strength as a means of overload and injury risk rises as you approach those limits and even before that as you generate an imbalance between the increase in muscle power and the slower increase in the ability of bones and connective tissue to handle those loads.

[@drumlover69]

@@technolus5742 Well if you are following Mike Mentzer's routine then the goal absolutely is increasing the weights to get stronger because as he said, "to get bigger you have to get stronger". Also that problem of tendons and joints and connective tissue is really only if you are doing steroids that the muscles are getting stronger too fast for that to keep up but not if your are training naturally that isn't a concern.

[@thomngyn]

did you follow his program down to the bone? Like number of sets, reps and exercise or you implement your own exercises?

[@kit2770]

I love the way Mike spoke. It's great. His vocabulary was excellent, and he communicated so clearly. It's refreshing.

[@shubh9207]

The voice is AI generated my friend. Mike passed away in 2001

[@kit2770]

@@shubh9207 I know he passed away, but I thought it might be an old recording. I don't know.

[@catyear75]

I’m training once or twice a week currently, and I am making good progress...! Mentzer was an absolute genius...! Thanks , John Little ,for sharing his methods!

[@HEAVYDUTYCOLLEGE]

I’m glad you find Mike’s material helpful.

[@HEAVYDUTYCOLLEGE]

You’re very welcome 👍

[@Mustafa-jc8ud]

So only 2 times per week and u have progress? Is that too little?

[@Agui007]

That's great, and it keeps your enthusiasm there!

[@PraiseJesusChristOurSavior]

@@Mustafa-jc8ud its more like legs once a week, and upper body once every two weeks. chest/back and shoulder/arm are alternated every week. legs are always in that 2 day split.

[@davejackson1828]

What is soooooooo underrated about Mikes teaching is that the primary reason why muscle size INCREASES comes from an INCREASE in strength ..an absolute no brainer but we still dont incorporate mikes 6 sec "negative' whilst lowering a weight . The negative phase places huge stress on connective tissues that get stronger over time enabling you to become stronger . The rest between training days is absolutely necessary especially for a 'natural' as your recovery is EVERYTHING ! - The high intensity training results in more muscle fibre tears that heal ( if given time ) and the reason why you need MORE REST so your body can repair damaged tissue and keep you growing...... be kind to your body & your body is kind back. Mikes information is absolute gold

[@generationsofmotivation9212]

​@alphamale..7 The affected Tendons can get stronger. Time under tension like 6 seconds reps or 10-second reps helps to strengthen tendons alongside building muscle.

[@rekhunter9934]

Guys im a beginner at gym but i am training according to his routine, is this ok should i continue? Thanks for your responses

[@joemama3778]

​@@rekhunter9934as long as u go within ur own limits and focus on form and quality then yes

[@joemama3778]

6 seconds on going down?

[@abboodio]

Things to Know: - Always go till faliure unless specified otherwise - Warm up with a lower weight with the second exercise - Supersets are sets done immediatly after eachother - DO NOT change the sequence of the exercises mentioned Day 1: CHEST ------------ Superset { 1. Pec Deck/Chest Flys (6-10 reps) 2. Incline Press (1-3 reps) Use Close Grip, Use A Machine } Day 1: BACK ----------- 1. Pulldowns (6-10 reps) (Close-Grip Palms Up) 2. Deadlifts (5-8 reps) OR Shrugs (6-10) Regular Style ~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~ Day 2: Legs ----------- Superset { 1. Leg Extensions (8-15 reps) 2. Leg Press (8-15 reps) } 3. Standing Calf Raises (12-20 reps) ~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~ Day 3: Delts ------------------- 1. Dumbell Laterals (6-10 reps) Don't rest too long 2. Bent-Over Dumbell Laterals (6-10 reps) Day 3: Arms ----------- 1. Barbell Curls (6-10 reps) Straight Bar Superset { 2. Triceps Pressdown (6-10 reps) OR Lying French Press (6-10 reps) Either Straight Bar or V-Bar, DO NOT USE ROPE 3. Dips (3-5 reps) If can't do, just do negatives } ~~~~~~~~~~~96 Hours Later (or 4 days)~~~~~~~~~~~ Day 4: Legs ----------- Superset { 1. Leg Extensions (1 rep) Increase weight by ~14 kg more than last leg day Do a Static Hold Rep for 10-25 seconds When limit is reached, lower the weight slowly and in a controlled fashion Do not reach or get off seat, KEEP YOUR ASS ON THE SEAT 2. Smith Machine Squates OR Free Weight Squats } 3. Standing Calf Raises (12-20 reps) ~~~~~~~~~~~Repeat for 3 weeks, then insert an extra rest day, so instead of 4 days of rest, 5 days of rest, keep repeating until its once every 6-7 days~~~~~~~~~~~

[@java3621]

Are u supposed to do 1 set for each exercise ?

[@catholicusantonio4195]

@@java3621yes

[@aaronariasdrums]

​@@java3621yes, but till failure

[@CarlosFeral]

I am confused, could you help me clarify this?: when he mentions for example" 6 to 10 reps", is he talking about doing only one SET with so much weight that you ensure going to failure around the 10th rep? Or is he talking about doing 6 to 10 sets, while going to failure with a relatively confortable weight?

[@11Garrett11]

Shouldn’t the warm up set be the first set NOT the second set??

[@kellendp]

I’ve been training for 3 years consistently. 16-19. Put in a lot of effort, fluctuated between weights. Watched myself get stronger and get weaker. Did PPL 6 days a week along with Arnold 5-6 days. Yes I have made a ton of progress overall but gains are slowing down and I’m burnt out of the same stuff. I love the gym and it’s hard to go days without it but am finally deciding to switch things up drastically and cut back my volume and do my best to follow this routine throughout the rest of my cut also through my bulk. Today is Sunday and I will start tomorrow and come back to update this with any progress I make. Edit: November 2nd - I’m going to be completely honest. I had a lot of trouble sticking to this routine. October was a rough month I injured my trap and was very sick twice. I got past that and tried to keep going on the routine but it was difficult. Keep in mind I was going 5-6 days a week before this so switching to 2 days with 3-4 days rest in between wasn’t working. I was slacking on eating on my days off and I wasn’t near as excited to workout as I thought I would be. So I changed the split, BUT I implemented many of mikes teachings and intensity into my workouts. My current split is 3 days a week: Push, Legs, Pull. Each workout a day of rest in between. 4 days rest during week. Usually for me this means Monday- Push, Wednesday- Legs Friday- Pull. So what I decided to do was PPL but ONLY 3 DAYS A WEEK. Each day I warmup with lighter sets and stretch and then go balls to the wall on my core movements. I push myself to failure doing only 1-2 sets along with implementing effective supersets. Needless to say I feel absolutely great on this split. I’m excited to workout, get to push myself but also get plenty of rest and I feel like I’m at one of my biggest physiques and am growing and getting stronger. Edit - January 20th: Already wow! Well I’ll start by saying that within 4 months of changing my training style to align with Mike’s teachings, Im probably the strongest i’ve ever been or close to it. I’m pretty bulked up. I stuck to 3 days a week for awhile doing PPL 3 times a week. Coming into the new year I have been working out 3-4 days with high intensity every workout, proper warmups, and pushing myself to failure on most sets or the top set. I focused a ton on incline smith bench and my weight has increased drastically. Same with bicep movements, mainly preacher or concentrated curls. Within 4 months of my eyes being opened by Mike mentzer i have to say it has made a big impact on my training. I don’t follow his exact split, or workouts, but i certainly include the supersets, sets to failure, and the overall intensity. It has changed my workouts.

[@diligentsun1154]

Make sure you return! We're interested to know how it goes. Good luck!

[@adilbenelarbi3110]

🔥

[@BAMA-MAN256]

‼️💪🏾

[@joaoluizsn]

A mainstrean who has a lot to say on low volume is Nick Walker who has an impeccable exercise execution all in all but is bringing his training to a new level with the Renaissance Periodization guys - I can't recommend those enough for you

[@michaelbogart9615]

Same bro like exactly the same lol

[@rickyfast64]

I can't believe this information is free. Amazing.

[@ordinaryjoe4143]

As someone who walks over 10k steps a day, with most of those steps being just up and down stairs. Then spending 2 hours at the gym everyday. I feel like this type of work out speaks to me. I need more rest time to allow my body to repair itself

[@Opapa303]

M2 bro!!! Mike training make more sense… for real

[@eagle-od6pr]

I think walking doesn't have negative benefits on the rest days

[@ordinaryjoe4143]

@@eagle-od6pr i agree. But i sweat out approx 5lbs of sweat a day.

[@duxbellorum2772]

Stairs are a fantastic workout, the movement is such an adjustment from flat walking.

[@sportsbob]

absolutely

[@CampIWF]

THANK YOU for keeping Mr. Mentzer's spirit alive! His program WORKS!

[@anabolicbalkan6927]

Keepin track of my progress: 09/08/23: weight: 87 kg 6'2 bicep size: 15,5 inch incline bench: 27,5kg(dumbell) sq: 80 will update in a couple of months UPDATE 1 (25/09/2023): bicep size increased by about 3/4 of an inch weight 90kg incline bench: 35kg(dumbells) squat: 110 (i squat very deep not a power lifter btw) next update after new year UPDATE 2 (10/01/2024) biceps size increased by about half an inch weight 98kg incline bench: 40kg(dumbells) sq: 3 plates (finally) UPDATE 3 (13/06/2024) So I dirty bulked like crazy till about 114kg which isnt exactly healthy, im currently cutting, im 107 now. I will cut till about 94-95kg or till im about 10-15% bodyfat. Whats nice is my lifts are still increasing. I switched to flat bench for some variety, I dont know my one rep max cuz I feel like its dangerous and unnecessary, but right now I can rep 100-105kg. I think this is a very good improvement since this time last year I was doing 55kg (I can curl that now😂) and was very much overtraining. My bicep size is 17,7 inches no pump. The reason for the cut was I ran some blood tests and my testosterone was a bit low cuz I was overweight (600ng/dl) and so on this cut I will be also focusing on my general health. So far this method is dope, In never going back to volume training thats for sure. One thing I would advise if youre bulking, is dont over do it, trust the process, because you have so much time to recover its pretty much pointless to go overboard with the food. I was eating 5000k calories, which at my weight and height was just unnecessary. Im currently cutting at 2800-3000. I will update when the cut is finished.

[@dbab-liftingjourney7351]

Update?

[@milushev]

Crazy Brother give updates

[@DAveIsch]

keep us updated, bro

[@aggelos_m]

can you do another update?

[@liammayo9215]

Did you stay at the same body fat percentage?

[@stevenstafford5051]

Straight to the point. Phenomenal. Thanks all for sharing results.

[@islombekdev]

I really liked his way of teching and training style. That was pure gold!

[@yogeshsharma-jy2rs]

My Brother had menioned me this channel when i was just about to start gym 1 month ago. I am So much blessed to find out about The Legendary Bodybuilder Mike Mentzer and currently i am following this workout plan, i can feel the growth each day after i take rest each day i wake up. I Love Mike Mentzer and I wish that God Bless his soul and his family. Love You From Heart Mike Mentzer, The Legend.

[@BrotherEdward05]

Mike Mentzer Ideal routine Day 1: chest and back Chest: 1. Pec deck (6-10 reps til failure) (Machine flys, cable flys, dumbbell flys) Superset 2. Incline press (1-3 reps) (Preferably Machine [smith…] barbell and dumbbell use close grip flared elbows) Back: 1. close-grip (palms-up) Pulldowns (6-10 reps) 2. Deadlifts (regular style) (5-8 reps) For form watch 5:30-7:03 4 days later Day 2: Legs 1. Leg extensions Super set (8-15 reps) 2. Leg press 3. Standing calf raises (12-20 reps) 4 days later Day 3: Deltoids & arms Deltoids: 1. Cable Lateral (6-10 reps) 2. Rear deltoid fly (6-10 reps) Arms: 1. Barbell/Machine Curls (6-10 reps) 2. Tricep press downs (6-10 reps) Superset 3. Dips (3-5 reps) (If you can do more reps add weight if not focus on eccentric) 4 days later Day 4: Legs 1. Leg extensions (static hold rep 10-25 seconds control negative) Superset 2. Smith/free weight squats (never hack squat) 8-15 reps 3. Standing calf raises (12-20 reps) 4 days later repeat from day 1 For each superset exercise perform the warm up for the second exercise first so that you can start the exercise at the working weight after finishing the first exercise. Perform 2 warm up sets for each exercise, The first set to warm up the primary and secondary muscles at a relatively low weight. After a moderate rest period perform another warm up this time for only a few reps at a higher weight. Neither of the warm up sets should be in any way fatiguing as to maximise the output for the actual working set. For the working set of each exercise do not use any momentum for the positive/concentric part of the exercise but control the weight on the way up, holding it at the contracted position for a few seconds followed by controlling the negative/eccentric portion for a few seconds. Each working set for every exercise should be performed until the muscles have reached absolute muscular failure regardless of how many reps are performed as the numbers are only an estimate of how many should be ideally performed. If you can only do 2 or 3 reps do not lower the weight as the next time you should be able to do more. If you can do more than the estimated amount of repetitions keep going and change the weight the next time you do the exercise making sure that you hit failure no matter how many reps are completed. Each rep should only be counted if it has been performed in a completely controlled manner as stated before. Rest days are just if not more important than the days on which the exercises are performed, when any exercise is completed the body goes through a complex process of breaking down, compensating and over compensating muscle tissue. Simplified this means that when an exercise is performed the muscle trained is torn at a microbial level, meaning going to the gym breaks down muscle tissue. When the muscle grows is when the body compensates for the break down of the muscle to the baseline levels through proper nutrition and rest, and then after further rest and nutrition which leads to overcompensation which is when the building of the muscle takes place. This results in visual increases of the skeletal muscle on the body and physical strength increases seen by future exercises. This routine was made specifically as the most efficient and effective method for muscle growth, if you goal is to grow large muscles in the most efficient and effective manner this routine would be the best course of action for you. I wrote this all myself taking notes and inspiration from Mike Mentzer’s seminars.

[@BrotherEdward05]

I adjusted a few exercises which have worked better for me, they are the same exercises which Mentzer stated but a modern version, primarily it is the deltoids for which the exercises I changed

[@KaMeHaMeHaMeHAA]

thanks friend

[@ChayambaLero]

So is it one set of hit with 2 warm-up sets prior?

[@BrotherEdward05]

@@ChayambaLero yes

[@LoveFix2558]

I’ve trained for 46 years at Walter O’Malleys gym originally and competed in amateur BB. At age 65 the Mike Mentzer training philosophy is the way to go. I’ve noticed for some time that when I train just once a week using compound exercises including bb squat, deadlift, presses and heavy single db rows my strength stays right up there + I’ve slowly increased the weight I use. Even in the face of evidence it’s hard to believe!!! That’s what Mike was up against

[@Bodybuilding.]

Going to try this routine and stick to it. I succumbed to a complete Achilles tendon tear from training too hard too often, I have ultimately learnt that you may feel recovered but you cannot see what is underneath your skin, the microscopic damage etc. I now understand that the body does intact need a lot of time to recover!

[@theeverythingalmanac6299]

@@Bodybuilding. It's a great way to train. You really have to commit to the warmup though, you don't want any muscles cool for the big set.

[@vethumranmith8215]

@@Bodybuilding.gonna do the same brah

[@DMMDwrestler]

Why would we believe a 65 year old? Your muscle mass is gone and you aren’t growing any longer.

[@theeverythingalmanac6299]

@@DMMDwrestler You should probably work out more before you get involved in this conversion young pup. Specifically the area in between the ears.

[@ShaneJBurke1]

This is such great workout advice God bless his soul, he was so dedicated to perfecting the art of Heavy Duty training. I have followed this as well for years with amazing results! Eating big is the other half of the training. Along with supplementation and like Mike says get out of the gym and rest and grow!

[@mazleytaz]

This sounds like a sensible routine to follow and gives plenty of time for the body to fully recover.

[@parpo1]

Mike saved my life! when i started going to gym i trained like all the other "science based" geeks for 1 year, my progress was ass. After reading mike's book i started to train according to him (with little adjustments) and started getting way better results and also started to enjoy training since i wasn't in the gym 6 days a week. Mike Mentzer was a real scientist!

[@truthseeker9945]

Hi bro can recommend his book title? What is the book called pleased?

[@jamalbryant3139]

HIGH-INTENSITY TRAINING the Mike Mentzer Way, I just bought it today actually (paperback)

[@parpo1]

"High-Intensity Training the Mike Mentzer Way" The book basically says the same thing as these videos but with greater detail and explanation which convinced me of trying the training program

[@kendelbeck186]

My brother had mentioned Mike Mentzer to me and I began looking for his work. I found this channel and boy am I hooked. I’ve been watching these videos and even plan on buying a copy of high intensity training. Mike Mentzers philosophy on training, nutrition, and personal life was light years ahead of his time. Thank you John for posting his videos

[@HEAVYDUTYCOLLEGE]

You’re welcome, Kendel. I’m glad you’re enjoying the videos.

[@factzgo8770]

Gonna try this program from today for 15 week , and will keep updating regarding my progress Edit ... *Feb 20 chest and back : Had a similar session as guided , felt soreness around my chest , abs and bit around back for 2 days . I think it's working well *Feb 24 legs : after one day strong soreness around quads , calves are extremely damaged bit of soreness around abs , and very little around my hams. ( Didn't noticed any significant difference in size but i think am feeling strong ) * Feb 28 delts and arms : seen about a quarter in ch difference around arms and leg ; no sign of soreness in shoulders and arms after 1 day. March 4 legs : i trained in 5 days cuz the gym was closed, able to get an extra rep with more time under tension in calves raises ( am trying to make my sets long ) . After 1 day very little soreness in the quad ( it's nothing compared to the 1st leg day soreness ) little bit around my calves . March 8 chest and back : able to get 1 rep more , and increased the weight by 5 kg in deadlift for the same rep range . However Soreness around chest traps and lower back after 1 day March 12 : legs . Able to add 5 kg on leg extension and calves raises with 1 2 less reps . Overall increase in strength . Soreness in quads and calves after 24 hours March 18 : delts and arms . Got extra rep in each exercise (1 /2 ) . Soreness around tricep and bicep is visible after 1 day . Little soreness around traps and rear delts.

[@Yzer-g1e]

Leaving a comment so I can come back to this

[@7manyal3nzy93]

Me too ​@@Yzer-g1e

[@spectrepar2458]

You got an audiance building, dont fail, except as planned.

[@attamerk]

Tomorrow is Training

[@adrianvictor7705]

Let’s go bro💪🏻

[@grodh8930]

Congratulations John Little, on hitting the BIG 1M with this video. And thank you for keeping Mike's training principles relevant and up to date. I was very, very pleased to see this. It is akin, to a ray of sunshine seeping through some clouds! Great Job!!

[@HEAVYDUTYCOLLEGE]

Thank you 😊

[@colereece3902]

The emphasis against over training is real. I had to modify the program some when I was at another gym in another state and then didn’t correct it to reflect the equipment in my current gym. I’ve been overtraining in my legs and chest. If you’ve plateaued, or if you’re even LOSING strength, you’re overtraining. I took another look at my program and saw I was doing an extra set in my leg extensions, leg press, and squat. That’s 300% more than I was supposed to be doing. No wonder my squat kept sucking. Brought that extra 300% down and I’m back to seeing explosive results. Keep at it. This program works. TRACK YOUR NUMBERS. It makes everything more involved and exciting.

[@IdRadical]

More great wisdom to keep me focused on my training goals. Great refresher for I

[@TheZgriffin]

I'm a big advocate of periodozed volume training and I'm constantly commenting push back on some of your videos, but I love what you do on this channel and I hope more people come out with content like yours on more iconic bodybuilders like Mike.

[@HEAVYDUTYCOLLEGE]

Thanks, Bambam McCoy.

[@coltonbixel4929]

I have stuck to this program for four months now. Day one my failure set of leg press was 415 for 13 reps. Last day I went up it was 600 for 13 reps. Failure set on incline press has gone up 50 pounds. Unreal strength progress

[@stevepiczak244]

This was fantastic. I have been overtraining with out a doubt. I will try this routine. Thank you for posting this.

[@iamltmoney]

This has been working for my increase in strength. I do a full body workout every 5 days. At 59 the extra days of recovery are needed for sure.

[@dr.doppeldecker3832]

I am very tall and skinny and it was always hard to put on muscle. When I was starting to lift weights I trained 6 days a week quite hard. It was so much fun because I haven't had physical activity in a long time. After 2-3 months I got quite defined and strong but I wasn't putting on much muscle. Then I discovered Mentzer and his methods. Now I train 2 days a week, one set per exercise until muscle failure. It's freaky how much faster and effective you gain muscle. Also my body feels much better and powerful. Of course you have to eat enough and the right stuff, otherwise all the training doesn't even matter.

[@HEAVYDUTYCOLLEGE]

Congratulations on your progress and thank you for your post.

[@DookieButter357]

​@Luis-se9tm I never understood why you wouldnt just work full body everytime...

[@denots42]

⁠@@DookieButter357especially following a method like Mentzers I mean if you’re going to failure and smoking the body the amount of rest time between workouts he recommends you’d be completely recovered by the time you go back he had guys just going 1 day then rest for 6

[@DavidPerezgetfit]

Really ?!!

[@Pad_006]

how many sets do you do? 1 for each exercise?

[@rodingoesboom]

John, thank you for all this footage and knowledge you have gifted us with

[@HEAVYDUTYCOLLEGE]

You’re very welcome. Happy to share the wisdom of Mike.

[@akari.youssri]

Thanks for sharing this amazing training method based on science and knowledge. I started HIT training since January the 1rst now. My body changed, Mike knew the body needed time to recover after a set pushing the muscle to absolute failure. My perf at squat rocqueted to 30kg more, Deadlift to 10kg more, Bicep curl to 10 kg more, my back to 15 kg more. Im able to do dips now which has been a long time since i couldn't. The training itself is safe as it is not a single rep PR style, but really hard pushing mental wise. Thanks a lot

[@HiddenMeadowMus]

Thank you as always for the timely information from mentzer. Much love and blessings from the Bahamas.

[@HEAVYDUTYCOLLEGE]

Much appreciated.

[@ericswidler8743]

I have a knee issue. The great thing about this kind of training, is it enables me to stimulate my quads without hurting my knee. I can do a pre-exhaust set on leg extensions and do either slow leg presses right after with light weights or really strict squats with bodyweight only and my legs will be on fire and I'll have a crazy pump.

[@Wafflethyme]

Sounds like a great routine. Just a reminder: Train in a way that benefits you and makes you want to keep lifting. This is a life long pursuit, stay safe and consistent.

[@jackroper2266]

I've listened, watched all of Mike mentzer videos, and his workout routines, and for me personally, i found that 3 days a week (Mondays, Wednesdays, and Saturdays) works for me. I know that there is meant to be a significant amount of rest after a workout, but i recover quickly.

[@HEAVYDUTYCOLLEGE]

You are applying with Mike taught. That is, you have found your tolerance for exercise and are training accordingly. As long as you keep a training logbook and make adjustments to the volume and frequency when necessary, then you’re doing the right thing.

[@jackroper2266]

​@HEAVYDUTYCOLLEGE Thanks for the reply

[@aadil5486]

Is your Programme the exact/similar to the videos or is it completely different?

[@jackroper2266]

​@aadil5486 What i do is similar to Mike's philosophy, and I'm grateful to how much Mike and his teachings has shown and taught me.

[@paulanthony6452]

Superb. Mike said once in an interview when asked to summarise his theory on muscle growth, he replied “ to develop your muscles to the largest possible degree in the shortest possible time, train for strength “. I always remember that statement and it has proven to be true for me.

[@badrrharri]

no you can train for strength every day but not for muscle mass u cant u need some recovery and rest etc etc etc

[@nightfighter7452]

I remember my quads blew up just working up to a daily max doing singles or doubles and now that I'm doing more of a bodybuilding type program they're taking so much longer to look good even with a pump

[@yaduvanshi5417]

How to train muscles for strength?

[@paulanthony6452]

@@yaduvanshi5417 use relatively heavy weights, low to medium reps to failure, low volume all with perfect form and a slow tempo. No throwing or jerking the weight up or down. Lots of rest and good sleep in between workouts and the best nutrition you can afford. You will not grow any meaningful muscle using baby weights , going for the pump , eating crap and doing high volume aerobic workouts unless you are using steroids.

[@MrRhinoBeatle]

Back in school i used to lift weights in gym class, probably over trained, but after school vacation which was 1 or 2 weeks always came back hitting prs after not training. I always thought it was strange but this seems to make sense after learning about mike mentzer

[@jacobisaiballadareszelaya1984]

I've been training in the gym almost 3 years now. And if im honest is difficult to believe this will actually work. But the reason why i came to this video is a have seen so many shorts talking about how good was this man and that this actually works. Maybe one day I try it.

[@PiyushSingh-qp3vc]

Tried this. In first cycle I was surprised how we can feel stress on secondary muscles while performing any of the excercises especially on arms day, I felt my lats and Abs a bit sore the next day to my surprise. My body was indicating that rest is indeed the key to return back to normal and more powerful. Thanks 🤟🏿

[@Fuiskk]

And 4 day break between each day?

[@kingp4033]

I really enjoy the way he speaks, with conviction and well spoken

[@stevemann1299]

Because he knew he was right having seen the results with his clients..

[@eddyfeddystacks]

I just found Mike Mentzer recently and am applying his advice.

[@user-rg7sz1fs4x]

DAY 1 CHEST 1. Pec Deck 6-10 (failure) SUPER SET 2. INCLINE 1-3 REPS ( close hand grip, Flare your elbows back away from ears) Hands should be slightly closer than shoulder width BACK 1. Close grip palms up PULLDOWNS 2. DEAD LIFTS 5-8 reps or close to failure 3. SHRUGS (OPTIONAL) Day 2: Legs 1. Leg extensions: 8-15 SUPERSET 2. leg press 8-15 3.Standing calf raises 12-20 reps Day 3: DELTS and ARMS Dumbbell Lateral SIDE raises 6-10 reps Reverse pec DECK 6-10 reps Barbell curls 6-10 reps STRAIGHT BAR Triceps press downs (BAR) 6-10 reps SUPER SET dips 3-5 reps WEIGHTED Day 4: Legs 1.Leg extensions ( Not a normal set, add 30 pounds more than the last time and do 1 rep and hold for 25 seconds and let down slowly) superset 2.squats 8-15 reps 3. Standing calf raises 12-20

[@yeaaahdfh3245]

How many sets for every workout that’s what I’m confused on is it 1 or 2 ?

[@darkknight-xm5cj]

@@yeaaahdfh32451

[@yukihiro972]

@@yeaaahdfh3245one

[@rekhunter9934]

Guys im a beginner at gym but i am training according to his routine, is this ok should i continue? Thanks for your responses

[@darkknight-xm5cj]

@@rekhunter9934 as long as you have the form to do the exercises there should be no problem

[@christiangafenesch600]

Wow so happy to have found this gem. I have a deep respect for Mike Mentzer. Thank you for sharing this quality information 💪🙂 I'm starting it today as I've just started training again.

[@subhanshaikh5854]

Mike was way ahead of his time🥶, he was a true genius of bodybuilding

[@dockmajor7236]

I wish this dude was my grandpa. Just the words and sound of his voice would help me feel reassured throughout the whole workout

[@markrung8051]

I'm so pumped to try this workout

[@jedi4049]

started lifting again spring 2023. I made allot of progress first like 6 months. Then I couldnt make it past plateus, took more breaks. When I would come back Id feel strong and wish I can feel this way every time I go to the gym. Was doing 3 day long workout multi set split in the beginning had nice noob gains then tailed off had tennis elbow in my right elbow. Then switched to breaking it into upper body twice a week same volume but split into a 5 day split. Shorter workouts but again, burned out after like 4 weeks needed to take a week and half off. Decided to switch to Mike's program not long ago. Felt weird with extra days off like I wasnt doing enough. But my leg extension went up 10lbs when I got to the second leg day. Close grip pulldown I didnt know I was capable of going heavier than what I was doing because Id always try to save myself to fill the sets. I went heavy 1 set it was intense but I felt good. Mike's advice on the superset stuff to warm up the 2nd exercise 1st, how did I not think of that in the past!? I'm going to stick with this program because I notice getting I am stronger and can track it.

[@Turboy65]

Using Mike's high intensity training principles, in a single week I raised my flat bench dumbbell presses from 3 reps at 110 pounds each to 9 reps at 110 pounds each followed by 3 reps at 120 pounds each. In one week. This is WAY beyond any previous gains or expectations or even beyond my wildest hopes of what I could gain in a single week. Yes these were to total failure at the last reps. I trained chest once a week, on Mondays. I'm absolutely sold on the principles Mike was teaching. It works better than anything else.

[@userunknown6428]

So after training your chest once you managed to gain the strength to triple your reps? That's just not true

[@Turboy65]

@@userunknown6428 I spoke absolute truth as to what happened to me. I went up 10 pounds (same rep range) in a week which was in my PR range for that exercise. That does NOT mean I tripled my strength, I just added a noticeable amount. Don't care if you believe it or not, but what benefit would there be for me or anybody else if I was lying? I can't think of any. Maybe you should try a few weeks of high intensity.

[@andygotthebass6525]

@@Turboy65sounds a bit like a placebo to me, but good job either way

[@eduardogarrastegui7649]

Started doing his workout and I feel and see the difference. The man was right.

[@joeys_detailing]

@@userunknown6428it’s probably more to do with adequate rest than an increase in strength.

[@camilosalgado7379]

pure gold 🥇🪙!! old school rules broo !!!

[@nilychkirilov]

Man, this is literally gold.

[@Aceg13579]

No not literally

[@varonthatsoffensive]

Thank you John for being a loyal friend to Mike and sharing his wisdom with us. God bless you man!

[@chazvetier789]

Cheers John been seeing massive progress lately and bought the HITT training book.by you and Mike mentzer 👍

[@HEAVYDUTYCOLLEGE]

Thanks for the kind words and I hope you enjoy the book.

[@BONECOLLECTOR-vq3lt]

Trained 5 days a week for 2 to 4 hours a day for 10 months then stopped workingout for 3 months started taking mike mentzer's an ray mentzer's advice an have noticed impressive gains this is the real deal an the best way to build muscle

[@justvibing2497]

Muscle memory can play a apart and way too much training man

[@VakoCavender]

i've been aplying this method 2 weeks ago and i can feel the stress on my body so strong that i can't remember the last time i felt this and this is a great sign because i used to lift from 10 - 15 reps even 18 thinking that endurance was necessary and for my fitness goal is not needed.

[@pereximepere8439]

This guy made me see the light!

[@mathdoer5127]

You're the goat John, thank you for all your videos. I just properly started high intensity training last week after a week off, but before that I did a couple workouts where I did pec deck with 165 to failure at 10 reps, and in the other, leg extensions with 170 to failure at 12 reps. Did the first 2 workouts last week and I got 180x10 on pec deck, and another 4 reps on leg extensions. Excited to see how I progress after a few full cycles.

[@HEAVYDUTYCOLLEGE]

Congratulations on your progress!

[@KingdomFTX]

How are you doing now?

[@mathdoer5127]

@@KingdomFTX On those movements: yesterday I did leg extensions with 240 + a blue resistance band and got 8 reps, and in my last chest workout I got 195 for 6 on pec deck (the next chest workout after my original comment, I only got 180x7 because I had been using momentum to move the weight before).

[@KingdomFTX]

@@mathdoer5127 nicely done!!

[@coolblackrain11]

​@@mathdoer5127would you say rest days are optimal?

[@AlexKowalski-ci6im]

Timeless and priceless 👍👍👍 !!! RIP dear Mike and Ray ❤.

[@Steven-gs8oh]

this is an AI voice

[@lovelesslunatic7948]

@@Steven-gs8oh no, this is actually real, he just sounds like a ai voice

[@Steven-gs8oh]

@@lovelesslunatic7948 Nope it’s AI

[@MikeJohnMentzer]

@@Steven-gs8oh Proof?

[@Steven-gs8oh]

@@MikeJohnMentzer the burden of proof is on the creator of the vid. There is no way to prove this is him. The voice is too consistent and strange.

[@domasz4465]

I rarely write reviews, but this time I have to. So I came across this video back in October I think 2023 during that time I didn't go to the gym for about 2 to 3 weeks got tired of my routine full body training for around five times a week and used to take me at least an hour to do, which was fine but overtime just got exhausting as it was consuming a lot of my time and I just got bored. Full body routine always kept me in shape but what I noticed was that over the year weights didn't increase that much or in some cases didn't increase at all. so I have decided to try something new, something a bit more lazy than I thought and something unrealistic that was my opinion. So since I didn't do any workouts for about 2 to 3 weeks during that time, I thought I should start with Mark Mentzer's teachings and give it a try. And I'm not gonna lie in the first two months everything grew exponentially. I started to enjoy gym because it didn't take me too much time, my workout used to take me an hour plus and now it's just 20 to 40 minutes with all the warm-ups. Fast forward a few months I got the best shape of my life and managed to gain over 10 kg in the span of six months. But then everything kind of stopped I think I hit the wall mentally everything became boring again and my body has adapted to the workouts. I started implementing mixes of workouts but that didn't help me much with the progress, but that is just my opinion at this moment. What I'm trying to say is that this workout really works. It will get you in shape. I used to work out every three to four days and I got a lot of free time throughout the week (never skipped more than 4 days between the training during that time). If you have a busy schedule, this is an ideal workout routine just don't forget to get your calories in. These are my notes from the video: Workout every 4 days Monday/Friday/Tuesday/Saturday etc. As you progressively grow with this program, weights also grow - stress intensifies. That means after 3 weeks you need to add a random day off through out the week so that you would not overtrain. Day 1: Chest 1. Peck Deck 6-10 (reps to failure - don’t stop to reload. Superset (2 sets, one set of each different exercise where the performance of one is followed immediately by the other). 1. Incline Press (machine preferable) or incline dumbell presses. 1-3 reps (use close handgrip) Peck deck 1st (6-10 reps (ignore 10 - do reps to failure)) and then straight after Incline Press 1-3 reps. Back: 1. Close- grip (palms-up) pulldowns 6-10 reps. 2. Regular deadlifts 5-8 reps (as close to failure as you can) - do it correctly. (If you have problems with your lower back - do shrugs as a substitute - 6-10 reps to failure). It is not a superset, so do rest but no longer than needed. After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. 4 days later… Day 2: Legs 1. Leg Extensions superset (each should be performed from 8-15 reps) - after superset, walk around the gym, take a minute. 1. Leg Press (substitute squad) 2. Standing Calf Raises (12-20 reps). DO NOT ADD ANY OTHER EXERCISES - this program is designed to maximise growth on the main muscle groups, any additional exercise would subtract energy from the growth of those muscle groups. After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Day 3: Delts: 1. Dumbell Laterals (6-10 reps) 2. Bent-Over Dumbbell Laterals or Reverse Pec Deck Arms: 1. Barbell Curls - straight bar (6-10 reps) 2. Triceps Pressdowns (6-10 reps) - do not use a rope - either STRAIGHT or V shape Superset 1. Dips (3-5 reps) - if you can do more than five reps with your body weight, then add more weight (use dumbbells between legs). After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Day 4: Legs 1. Leg Extensions (use it differently now - add 30 pounds (14 kg) to leg extensions. Do one positive rep - lifting the lower legs until they are in a straight “locked knee” position. You will hold it statically for (10-25 seconds). When reached max time you can hold it. Lower the legs slowly (under strict control all the way to the bottom). superset (each should be performed from 8-15 reps) - after superset, walk around the gym, take a minute. 1. Weighted Squats (8-15 reps) - staright after the leg extensions 2. After some rest do Standing Calf Raises (12-20) After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. 4 days later - you repeat the protocol from day 1

[@mecotronik104]

This guy is gold. RIP Mentzer

[@dubbled7286]

Having trained this way since the early 80s without any deviation, I am maintaining strength, size, & definition on Mike’s "Heavy-Duty" training program, in which the same exercise is not repeated for 20 days! You read that right! I am only training the same exercise twice in over 40 days, and I have never looked better, at age 63! Thanks Mike, you were decades ahead of your time ! You are missed dearly! 🏆💯🥇 And special thanks to you John, in keeping "The Heavy-Duty Legend" alive, by way of your extraordinarily valuable KZbin Channel "Labor Of Love"!

[@HEAVYDUTYCOLLEGE]

Thanks very much for your post, Dubble D.

[@xeontron964]

Where is the whole plan or is this it ?

[@davida428]

I'm 68 and have been training many years old school, I'm going to try this program because I believe that rest (at my or our ages) is the ultimate fountain of youth.

[@davida428]

@@HEAVYDUTYCOLLEGE which of Mike's books would you recommend for someone not so much just starting to lift but who has been at it for awhile and looking for something different. Thanks

[@HEAVYDUTYCOLLEGE]

@@davida428 based on your criteria, I would suggest “High-Intensity Training The Mike Mentzer Way.”

[@dbozexpat894]

Currently, I'm training 1 day on, 3 days off. I seem to be getting good results. I'm not as fatigued with 3x week program. Thanks, John! 👍

[@HEAVYDUTYCOLLEGE]

You’re welcome 👍

[@iaaguirretv]

Also on this. Intensity is high but I look forward to my days in the gym.

[@dbozexpat894]

@@iaaguirretv 2x a week, the intensity is so high, l have to train by myself. My rest time between sets is timed with my digital watch. No cellphones while training. Gym goers think I'm crazy!

[@FrankZen]

I'm similar but basically twice a week with the whole body covered over two weeks. So far making progress.

[@dbozexpat894]

@@FrankZen sounds good! Are you taking any supplements?

[@luckyjayakody]

I used to train 5-6 days per week, 2-3 hrs in the gym, while doing a full day time job. After couple of months, the damage of over training & lack of proper rest started to really kick in. I was always fatigue, whole body was aching, joint pains, back pains became part of life, libido went to zero & concentrating became really difficult. My whole life got impacted. Plus there was no gains from my work out as well. Because of ego, I didn't take any measures & continued to push myself further which resulted a bad knee & a bad lower back. Finally I had to put a full stop to my exercising & take a big break from whole gym thing. It took more than a year for me to recover fully. Over training & lack of rest are the real killers for many people's progress. Most of us are not training to be Mr. Olympia. The objective of many people who are going to gym is to look good, be fit & healthy. Take things easy, train smartly, eat well & most importantly take proper rest.

[@JaBeastly123]

More than a year to recover? That doesn’t sound realistic

[@edwardvega5747]

This helped me understand what he was meaning, thank you

[@dakotadejesus2235]

Holy cow John, I literally just started this routine tonight with the chest and back workout (I don’t even think I did it fully correctly) (trouble gaging weight, didn’t go to complete failure on deadlifts) and I actually ended up throwing up after. Not to mention my muscle were shaking!

[@ManicMoe]

Yep that’s totally fine to not know your exact weights that take you to failure the first time the next time you’ll know

[@TheMediaMachine]

It's natural. Don't push it yet. First get used to it steady for your immune system to get stronger, even if you don't go to failure, get used to it slowly and you'll see in time and fairly quickly too if you're consistent in your training, diet and sleep that your immune system will get stronger. You'll enjoy it more, your immune system will be stronger, and you'll go for failure and not vomit.

[@Set_Your_Handlle]

Same on the deadlifts, I'm reluctant to push them to failure bc I don't know the difference between actual back pain and back failure yet 😬 Still learning correct form

[@rossedwardmiller]

I started adding more rest days out of necessity from leg day, needing more than 48hrs between training sessions. I asked myself “why aren’t I this sore after my push or pull days?” I upped the intensity on my upper body work and now I need more than 48-72 hours rest for those as well. I’ve been training around 3 days a week instead of 6. Important to try to get 10k steps a day on days off from training though.

[@Bradymart27]

Whats your training split or routine look like? Also was the progress good?

[@Mazsculine_]

I'll give it a try. Starting this next Monday

[@markallen8371]

I believe there is a lot of truth to this. When I was in college 20 years ago I came across static contraction lifting. My dad was bodybuilder then a powerlifter. And encouraged me to try it. I had been a distance runner and my college career ended because of a broken ankle. Did static contraction…worked out 1 time per week (literally 15 mins max no joke). After 3 months and 12 workouts I went home for Thanksgiving. Everyone was shocked. I was substantially bigger and and a hell of lot stronger

[@lightspark5902]

I’m literally begging you

[@Ancient_Strength]

Hello, what did you do in just 15mins? What exercises?

[@markallen8371]

Sorry…I just this. Friday morning: Workout A: Shoulder press, cable row, weighted crunch, bench press, barbell shrug. Workout B: Lat Pull-down, Close Grip bench press, Cable curl, leg press, toe press. That was it. All heavy lifts rotating each week (week 1 workout A, Week 2 Workout B, Week 3 Workout A etc…) Basic rule was to start with how much you could lift and add 30 percent (Bench press was 100lbs than put 130 on the bar). Hold for 5-15 seconds. If you could hold it than the next lift you do (2 weeks later) add another 30 percent t. If you couldn’t hold it than repeat the lift two weeks later with the same weight. For example…my bench press to start was 265 lbs. So I loaded the bench press bar with 345 lbs. lower the bar down 4-6 inches and hold. You will see that the weights get absolutely insane. At some point you have to make the determination on the percentage increases. Going from 50lbs to 100lbs isn’t much weight but percentage wise is huge. Going from 265 to 345 is a lot of weight but percentage wise not nearly as much. Hope this helps

[@bryanholloway3241]

Much Appreciated John

[@HEAVYDUTYCOLLEGE]

No worries, Byan!

[@DaltonRosee]

I am just starting this program and will come back and update with the progress. I got a lot of years ahead of me, so might as well use them for science and test out this method of training. Best of luck to the other HIT brothers out here. Mike Mentzer is truly one of my heroes!

[@lupurednic8624]

Waiting for your updates 💪

[@ABC-48483]

Updates please I'm begging

[@void7805]

@@ABC-48483 its only been 8 days bro chill come back and ask after 3 months

[@denismaftei691]

?

[@MexIcAnBnRz]

Its been 6 weeks for me, definitely kicking the old routines ass, my buddy and i did 18 weeks of 5days a week full body 2hrs sessions and doing this exact routine in the video is yielding more gains. Definitely a mental battle more than anything, i just need to stop eating like im working out every single day. .-.

[@GAS.MASK1]

Mentzer and platz are mountains of knowledge. I really respect the work

[@briansurfer8625]

Little trick for the supersets when at the gym. Warm up at the 2nd exercise, then leave your towel on the machine. Run to the 1st exercise, complete it, then right to your second exercise that no one will have taken since your towel is there

[@romeolupoian4337]

Hello John! I am a natural bodybuilder, 25 years old and I have been training since 2013. For the first 3-5 years I trained with volume instinctively(1.5-2h), after a period of time I discovered Dorian Yates Hit training but I misunderstood his training principles completely and continued to use too much volume in my workouts. My CNS was overwhelmed and didn't understood why I was feeling tired all the time and didn't make any significant progress, silly me. I thought it was my diet, but realising now it wasn't. I was just overtraining... Tomorrow will be a full cycle of the Mike Mentzers ideal routine completed for me and I really enjoy it. For the last month all I have watched on KZbin are your videos. John I just want to thank you for your work here, I personally do appreciate it very much! Best channel out there, no doubts!

[@HEAVYDUTYCOLLEGE]

Thanks, Romeo. Much appreciated.

[@tomas73675]

@romeolupoian4337 Are you still doing this routine, how are you finding it?

[@brandon_evs]

@romeolupoian4337 also interested to see how youre travelling

[@erwinstocker4275]

Yo any results my guy im 26

[@imwalt3439]

I alternate between this routine and the consolidation routine, using the consolidation routine in the summer when I am cycling a lot. I use it mainly because I ride 60-80 miles on the weekend and don't like to do that when a leg day has fallen on a W, TH or FR. I continue to make small but continued progress and at age 65 I'm very happy with that. I would say I've gained a solid 5 pounds in the last year, mainly upper body. My arms look the best they ever have. Many friends have noticed and are sure I must be working out hours every day. When I do Consolidation though I do not seem to gain any strength, but do not lose any either. That may be a factor of the increase in cycling and running in the summer. I do think this summer I will add OHP on the leg press day as going 2 weeks between pressing movements seems to be too long for me. I've reviewed my training logs over the last year and 14 to 18 days between the same movement seems to be the sweet spot as long as I do another pulling or pushing movement in between, i.e. dips or incline press. When I have gone over 18 days I seem to lose strength. I've made a few small changes in this routine based on my recovery ability and feel. I do deadlifts on the day I do leg presses. I did not seem to recover doing low back and leg work on 3 of the 4 days. I do DL first, then leg extensions followed by leg press. That way I get at least 8 days between any low back, hip and leg stress. I also added a set of OHP after the lateral raises and it seems to be working well for me. Then I do my dips before direct triceps work as if I do the pushdowns first I end up not being able to put much effort into the dips and I think they are more important as an overall upper body mass builder. One thing I have found to be very important that I think most non-believers in this style of training don't understand is the importance of doing every rep in a slow and controlled manner. You MUST use 4-5 seconds each direction with a 2-second hold in the contracted position where it makes sense to, as in curls, pulldowns and leg extensions. When you finish a set your muscles should be shaking and so tired you can't possibly do another set without at least a couple minute rest. Then you know you did a good, hard set. Thanks for this, John.

[@nopenope7482]

Wheres the consolidation program at

[@nopenope7482]

How do u get to that point of failure.

[@imwalt3439]

@@nopenope7482 You get to that point by controlling the weight both up and down, and holding in the contracted position for a couple seconds. For example, do lying triceps extensions with your arms straight over your head, parallel to the ground. When your triceps are contracted (this is when your arms are straight) hold tight and squeeze as hard as you can. Let it down slowly and repeat. When you feel like you can't do another one, hold your arms straight out contracting the muscle until you can't hold it any longer. Then let it down slowly. Your arms should be shaking by then. DO that for 1 set. All you need for triceps. Not every exercise lends itself to holding in the contracted position. For those, i.e. squat, just go until you can't do another one. Then stand there taking deep breaths until you can do another one. When you are gasping for air and breathing like a freight train you can stop. Just be sure to rest enough between these workouts. Using the routine in the video I workout every 4 or 5 days, which means I do each WO every 16-20 days.

[@edoardobertini4614]

Where Is , or how Is the consolidati on program?

[@thebuttwind]

May I ask how many sets you do for each exercise and do you work to failure or have a set number of reps?

[@danxcastle5200]

Thank God for this man and his Soul be Blessed to be in a Special Place and in his Student's Hearts.

[@sleepytimeshecomes]

after listening to Mike, I think back on how many hrs a week I used to lift and so many different exercises I did and would hit a plateau. Something would come up that would keep me from going to the gym for a few days in which I thought I was loosing out on progress, I'd come back to the gym and be so much stronger and was really surprised. I'm actually starting this Heavy Duty training schedule today. I'll post later how it goes.

[@DV15TooStronk]

I just started mine today so I did back and chest. Ngl it is daunting knowing you must push yourself until you cannot do another set, but it's a good type of feeling, like excitement. I was driving to the gym and was nervous but once I got there and did a 1-2 warmup sets, I felt better. So I warmed up with 90lbs on the incline press machine then stupidly decided to do 180lbs after my warmup set (I put the plate on then went to the Pec Deck). I did the peck deck then went straight to the incline press and could only do 3 partial reps. So next time Ill do around 140-150lbs so I can actually get a full rep or two in. Then I did the closegrip palms up lat pull down, pretty easy and self explanatory. Then I did deadlifting for the first time. I didn't really know what to do so I watched a YT short on it and slowly went from warming up with the bar to 25s on each side, then 1 plate, then 1 plate plus 35s for 3 reps, then decided to say fuck it and went with 2 plates and hit 3 reps. And now my back is a bit sore but Im stretching it. After my workout I was sweating like I just did a hardcore legday, which I seldomly do. High intensity is where it's at. Im looking forward to Friday when I do legs.

[@GutsgyattEnjoyer]

update us within a couple months I want to see how it went!

[@DV15TooStronk]

Just did my first leg day of the program. Brutal. The leg press was surprisingly easier than I thought, but the leg extensions were a bitch. I haven’t felt hyped to do a leg day in forever, but I woke up this morning looking forward to it. After hitting those leg presses I was shaking getting up and walking down the gym stairs I was holding onto the rail. I just did a few reps of 140lbs on the leg press to warm up and then dove into the superset. 240lbs on the leg press for 20 reps and 145lbs for 10 reps on the leg extensions. 50lbs for 20 reps on the standing calf raises. Just one set (other than the 3-5 reps to warm up on the leg press) and I was in and out of the gym in 25 minutes (I stretched for 5 minutes afterwards).

[@GutsgyattEnjoyer]

@@DV15TooStronk nice, keep updating!

[@DV15TooStronk]

@@GutsgyattEnjoyer Thanks man. I’ll do another 2 updates (because there’s 4 rotations of the program). Then I’ll do an update in a few months.

[@damndaniel333]

Truly fascinating, I hope Mike's philosophy and training blow up!

[@agentgear]

so i just did a week of this.....ive been lifting for 15 years. This was amazing and a total change of pace! excited to see what it brings!

[@petarbg123]

Im on day 4 bro, 12 years lifter im excited too!

[@JotaShank]

A week as in 2 days of training and 5 rest or 7 days of training?

[@agentgear]

@@JotaShank 3 total workouts so far

[@shivangshahi8260]

I have to do only 1 set or 3 sets of these named exercises?

[@agentgear]

@shivangshahi8260 one set yes. But you have to hit that one set HARD

[@rudy_dstroys1821]

The most simplistic workout routine ever that will give you gainzzzzz for ever. All these social media influencers coming up with extra stuff, although not necessarily bad but its excessive. Mentzer is the kind of workout routines.

[@Russellviews]

The thing to remember, and Mike stated this often is that we all have different tolerances for working out and how much rest you need. The goal is to find the the sweet spot for EACH PERSON. The genetically gifted can work out everyday and recover very quickly. Some of us need 5 days. This is a STARTING PLACE. The basic premise is simple. To build muscle you must tear the fibers so they can rebuild faster. Why do 5 heavy sets to accomplish this when you can do it with one heavy set? Then find YOUR recovery time, and do it again with progressively heavier weights.

[@coolblackrain11]

Would you say it's okay to workout two days in a row with this? I mean I know Mentzer said no, but will it halt the progress?

[@nathanleecullison]

Mad respect for the shout out to the photographers

[@MattUFL]

Going to failure at ~8 reps and keeping a log to ensure progressively heavier training has worked well for me. I can’t bring myself to wait four days between workouts, but I’ve scaled back from 4/5 sessions per week to 3 with fewer sets per exercise (with some cardio days added in between). Like anything, see what works for you and incorporate it.

[@lukyl100]

legit where my mind is at in if i should start this, i love training and having it part of my daily routine, i wouldnt know what to do if i just dont go to the gym for 4 days... how have you managed?

[@MattUFL]

@@lukyl100 I think the four days between workouts is too much. I do a push day, a pull day, and a leg day each week with 2-3 days between those. Each week I do a couple of cardio days (either thirty minutes of zone 2 training or a shorter VO2 max session) on the “off” days. That seems to be enough to keep making some gains. Everyone is different genetically with different goals (I’m not a bodybuilder), so I’d say just keep a log and adjust training frequency up or down to see what works for what you’re looking to accomplish.

[@sheldonconk9526]

2:22 We love Mike this much. ❤ That’s brotherly love.

[@noze3440]

i'm gonna use mike program next week. wish me luck and thanks for the video sir

[@rleeboston33]

Man, seeing this for the first time really has me thinking. I've taken 2, 3 weeks off before for injury or whatever and always thought i looked really good on that first workout back. This would seem to support that. I figured it was just fresh eyes. I think im going to try this method.

[@adrianwalker5415]

I've tried to put in random rest days or every few weeks I'll reduce my training volume to just once a week instead of 2, and it feels better coming in the following week. It's hard though bc I enjoy the training itself so much

[@dubbled7286]

You must/need to resist the urge to train! I do this be still going to the gym, but all I do is stretch on the '"off/rest" days by simply hanging/stretching from the chin-up bar (very therapeutic), and "unweighted" back hyperextensions!

[@realseanyrox]

I've just started my second cycle. Im fairly new to lifting heavy (although i have worked out in the past) i do find it hard going to full failure on my own, but I'm doing it as safely as I can. Ive already started to see some progress but the hardest thing is the diet. I didn't realise how little food I ate!

[@MikeJohnMentzer]

I can't thank Mike and John enough It's been a few months and there's not a single workout without by reps or weights going up Usually it's 2 reps but at least there's 1 rep increase