RAY MENTZER: "MY TRAINING PROGRAM"

[@jauketon7622]

Loving all the Ray Mentzer content coming out. Thanks John!

[@HEAVYDUTYCOLLEGE]

You're welcome, Jauketon.

[@Shoxpyre]

Ray makes me laugh out loud man, the coolest brothers in bodybuilding 💪

[@daehgib21]

Ray and Mike are by far the two body builders I follow and look up to in regards to training. Tremendous!

[@Krico2006]

Both Ray and Mike were some serious Trail Blazers in their day. Ray was a monster and Mike looked like a slab of granite.

[@HDLifter]

Awesome stuff! Ray was low-key, so it’s golden to hear him explain his workouts in his own words.

[@dbozexpat894]

I like that, intensity for density! Thanks John! 👍💪👏💯🏆

[@HEAVYDUTYCOLLEGE]

No problem 👍

[@DjangoSantiago]

“Take your time and enjoy” 👌💯

[@dma5205]

So funny I was literally trying to find his routine yesterday on the web, woke up this morning and boom first video on my list, thanks John

[@HEAVYDUTYCOLLEGE]

Haha. Timing is everything they say.

[@catyear75]

This Ray Mentzer material is wonderful! Thanks for posting it !

[@HEAVYDUTYCOLLEGE]

Glad you enjoyed it

[@TamheedGaming]

Well done bro for providing, that's some rare content on youtube

[@espendahl9719]

Ray Mentzer was a beast.Thanks again for the videos John and Merry Christmas form Norway. 🎅🎅💪💪😎😎

[@HEAVYDUTYCOLLEGE]

Thanks, Espen, and Merry Christmas to you and your family as well.

[@johnmakaron3381]

Thank you for this John. Ray forever 💪🏼❤️

[@FrankZen]

It's cool to see him squatting with a standard barbell which is what I have right now before I get my Olympic.

[@counterbalancelife4305]

Thank you, John! Great stuff from Ray.

[@mhurley7621]

Ray’s the fkn man! What a funny guy

[@Krico2006]

This looks like a very good training routine.

[@WarriorSidMentzer]

I would like to have scene the Mentzer's conversations with the Barbarian Bros.

[@AshrafAli-qs6ep]

I wish Ray had a great recognition in Mr. Olympia

[@arepa83]

This is so great. Hope to see even more of Ray's stuff on the channel soon (and maybe his own playlist too). 💪🔥

[@MrChuckwagon55]

Dorian Yates said Ray and Mike used to get into arguments so frequently, and so intensely over training philosophy etc., that it prevented Mike & Dorian from starting a company when he was winning his Olympia’s in the 90’s.

[@bloodeagle2945]

They should have argued every 4 to 7 days instead

[@MrJames-eb6rp]

​@@bloodeagle2945LMFAO!

[@ChrisFitnessTurner]

@@bloodeagle2945ha

[@estropajo9956]

lmao@@bloodeagle2945

[@dutch1995]

​@@bloodeagle2945 That is a masterpiece comment.

[@Carolinaskymaclean]

Ive been using this routine. Very effective.

[@richbrake9910]

yes, anything coming from the Mentzer brothers is effective.

[@theguy4615]

Thanks for these videos on Ray. It seems like he used more volume than Mike and was more intuitive with his training. I train more like Ray and have seen good results. I'm a little skeptical of Mikes evolution, it seemed as he got older he advised less and less volume and frequency.

[@HEAVYDUTYCOLLEGE]

Your observation is correct; that is, Mike advised less and less training, but that was because of two factors: first, he was training more and more clients, and found that they could not make sustainable progress training with a fixed system, such as every other day, or three days per week. Second, he also noted that, as a trainee grows stronger, the stressors he brings to his or her body grow greater, which requires more time to recover from and adapt to, and less sets to accomplish.

[@Shjejkf278]

Mike’s training>

[@mrsourpickles405BP]

Ray Mentzer sounds somewhat like Joe Rogan.

[@DJCJ999]

So two workouts are upper body splits and the third is a heavy leg workout with a lighter upper-body routine at idk 70-80% intensity for the love of a pump... at first I thought it seemed a bit like high volume but after thinking about it and considering that he is getting fully rested and recovered between workouts that it follows the HIT principles... and he's having fun with his workout on day 3.. I just don't think I could play around after nailing my legs.

[@Scorch1028]

Ray Mentzer looked like his brother Mike, but he had a much different voice. If I only heard Ray’s voice, I would have no idea that he was even related to Mike.

[@stevespeyrer1804]

Excellent!

[@michaelholmes3092]

This is great

[@ianwilson4841]

It's still low volume for a professional bodybuilder

[@pankajanandadas3260]

Nice video

[@WalterM-hy5fp]

Him and yates are on the very high end of volume for high intensity workout

[@vadgies1086]

Split routine?

[@inkwell101]

Wow, his voice is way different than Mike's

[@DarkoFitCoach]

Its like they are related but not the same person. Amazing isnt it. Or do all brothers have same tonal cadence and voice?

[@inkwell101]

@@DarkoFitCoach brothers that close in age who also look very similar usually have similar voices as well.

[@dendanskehelt4296]

@@inkwell101 My older brother and I have the same speech pattern when we're both drunk. People have noted have mine sounds deeper and more artificial whereas his sounds natural. Funny thing.

[@davidkrappenschitz8864]

I didn’t know Ray did multiple sets per muscle group. I assumed since Mike did 1 set, Ray would as well. Did he still have a “Heavy Duty” workout technique? I know the video outlines his technique exercise selection, but did he have the same opinions about negatives, failure/past failure etc. like Mike did? Great video btw.

[@HEAVYDUTYCOLLEGE]

This was recorded in the 1980s when both Mike and Ray trained with similar sets and reps. Mike didn't come out with his one set method until he was training natural clients in the early 1990s.

[@davidkrappenschitz8864]

@@HEAVYDUTYCOLLEGE Makes sense, thank you!

[@ianwilson4841]

​@@HEAVYDUTYCOLLEGEhow much rest did Ray have between his AB workout? I'm thinking of doing something similar maybes a push pull split with 3 days rest between workouts

[@richbrake9910]

Yes, over the years the Mentzer got more and more brief. In the late 70s and 80s, they did about 3-4 sets per body part.

[@MentzerCSC]

One (working) set per exercise.

[@Parka5868]

so when he says for example in chest 3-5 sets, he does different exercises I suppose right?

[@Juliuskort]

Yup

[@MentzerCSC]

Yes, just one (working) set per exercise.

[@joshrog6535]

820ibs squat for 4 reps that’s nearly as strong as Ronnie Colman I love this guy but I’m really struggling to believe that. Ronnie was an animal

[@joshrog6535]

No there is no way that would make him not only stronger than Ronnie but stronger than Eddie hall and Brian shaw I’m sorry considering he was only 200ibs at best he’s not stronger than a 500ibs mounting like shaw.

[@HEAVYDUTYCOLLEGE]

Ray weighed 270 pounds when he did the heavy squats. There were witnesses to it who have spoken on record about it and who could have spoken out about it (now that Ray is gone) if it was a lie. Mike knew about it and Ellington Darden considered Ray the strongest bodybuilder he had ever seen. Still, you're free to doubt.

[@mikedarrow3809]

@@joshrog6535 I believe Don Ross was there one of the times he was squatting 900+. Benny Poda might have also been there during one of those sessions.

[@MrChuckwagon55]

@@HEAVYDUTYCOLLEGE - I have heard the same thing from many people. His freakish strength was legit.

[@Han-nk3io]

Check out Marvin Eder. There were some freaky strength feat it just havent shown back then.

[@bradfordmcdermott2063]

When ray say 3-5 sets meaning per exercise or total lets say pull downs one set, barbell rows 1 set, seated rows 1 set?

[@bkrred7638]

Interesting

[@Brent-wb3tk]

❤️❤️❤️

[@user-xh3lb1ov3t]

And everyone who just cant get over the lack of volume are like.....oh this is the workout i don't like mikes 1set to failure...update....this is much earlier on in their careers the 1set to failure came later

[@AngelSalazar-wb2hc]

I'm confused, didn't Mike Mentzer say it's only 1 set per exercise?

[@yugiisextreme6143]

915????

[@aymen82]

Yes

[@richbrake9910]

Ray Mentzer, strongest bodybuilder in history? 905 Squat, two reps.

[@Hiss888]

Probably quarter squats or half…not ass to the grass.

[@larrygaking2731]

John little did the brothers hand you torch if so put out another book in there name

[@HEAVYDUTYCOLLEGE]

Mike and Ray are their own best torch bearers, but I'll do what I can.

[@ManicMoe]

Is this safe for beginners im guessing not? Plus is it okay to train high intensity HIT if your a beginner?

[@HEAVYDUTYCOLLEGE]

If you’re a beginner then perhaps this video would be a better fit: kzbin.info/www/bejne/f5jGd2B6qcl3jsU

[@suckerburg4392]

Sure just do one set to failure with a challenging weight. Slow and controlled keep the muscle under tension. Use machines they are safer. The more intensity you put in a rep the more the muscle is stimulated to grow. Eventually go towards a weight you can do 6 to 10 repetitions of. The last ones should be with 100% intensity of effort. In the beginning take it easy and get some more practise reps with a lighter weight.

[@ManicMoe]

@@suckerburg4392 I’ve been training for a few months using the Arnold split so I’m kinda accustomed to intensity and volume Now I switched to full body 3x a week and on each of the days I’m going to do HIT on the last set of the exercises then later on cut back on the volume and increase intensity after I get used to it

[@declan5184]

John, do you have any plans to post content relating to Doug McGuff in the future? Thanks for all that you do here on KZbin.

[@HEAVYDUTYCOLLEGE]

Not really, as Doug does his own thing (I believe he has his own KZbin channel) and he's quite savvy on social media.

[@declan5184]

@@HEAVYDUTYCOLLEGE no collaborations in the works?

[@HEAVYDUTYCOLLEGE]

@@declan5184 Not at present.

[@simonegrupillo5133]

❤mike

[@daszrk]

Did not ray do the same as mike with one set per exercise?

[@HEAVYDUTYCOLLEGE]

He did the same as Mike circa 1980; about 2-4 sets per bodypart. Sometimes he would lower that to 1 set but usually 4. Ray trained 2-3 days per week (as did Mike for most of his competitive career). However, that was when both of them were also taking steroids to help with recovery. Mike worked a lot with natural trainees, and found that they needed less sets and less frequency in their training in order to make progress.

[@americanthaiboxer7224]

First again! 😄

[@ManicMoe]

Legend💪

[@Rainy_Day12234]

People overtrain

[@scottharrison5734]

With

[@kula6397]

Why didn't Ray compete?

[@HEAVYDUTYCOLLEGE]

He did: 1971 Teen Mr America - AAU, 10th 1976 Mr America - IFBB, Tall, 2nd Mr Eastern America - IFBB, Tall, 3rd Mr Eastern USA - IFBB, Overall Winner Mr Eastern USA - IFBB, Tall, 1st Junior Mr America - IFBB, Tall, 1st 1977 Mr America - IFBB, HeavyWeight, 2nd North American Championships - IFBB, HeavyWeight, 3rd Mr USA - IFBB, HeavyWeight, 2nd 1978 Mr America - AAU, Medium, 6th Mr International - IFBB, HeavyWeight, 3rd Mr USA - IFBB, Tall, 1st Mr USA - IFBB, Overall Winner USA vs the World - IFBB, HeavyWeight, 2nd 1979 Mr America - AAU, Medium, 1st Mr America - AAU, Overall Winner World Amateur Championships - IFBB, HeavyWeight, 2nd 1980 Canada Pro Cup - IFBB, 9th 1981 Grand Prix California - IFBB, Did not place Grand Prix New England - IFBB, 11th Night of Champions - IFBB, 9th 1982 Night of Champions - IFBB, 10th World Pro Championships - IFBB, 7th

[@tracypritchett]

Mike Mentzer said Ray trained like him. this shows Ray did more volume. not one set to failure

[@HEAVYDUTYCOLLEGE]

Ray trained the same way Mike did when Mike was training back in the 1970s for competition. Ray (and Mike) still took each set to failure, and then beyond with forced reps, negatives, etc. they also train three days per week. The total number of sets that Ray did was as low as one, and as high as five per bodypart. Mike reduced the volume and the frequency once he found that his natural clients could not recover from that volume or frequency of exercise.

[@richiemac2395]

@@HEAVYDUTYCOLLEGE John so what did Mike recommend for naturals toward the end? I have been doing full body every 3 full days of rest. Is this not enough rest?

[@HEAVYDUTYCOLLEGE]

@@richiemac2395 mike’s final recommendations for beginners were to follow his ideal routine with 3 to 4 days rest in between workouts.

[@miguelduarte75]

why such a difference from Mikes program....?

[@HEAVYDUTYCOLLEGE]

It was identical to Mike’s program when he competed in the late 1970s. Mike changed his program later when he began training natural bodybuilders and found that most could not recover from either the volume or the frequency. Ray was not a personal trainer; he trained himself primarily, and therefore his program reflects his personal recovery ability.

[@Quantum_Cuban]

I don’t understand. I thought he was all about 1 set to failure.

[@HEAVYDUTYCOLLEGE]

No, they were all about high intensity training. One set to failure is one brand of high intensity training, but there are others. Ray would do 1-5 sets per muscle group, with arms being perhaps one-to-two sets for triceps and 1-2 sets for biceps. Mike advocated one sets per exercise and no more than two sets per muscle group.

[@Quantum_Cuban]

@@HEAVYDUTYCOLLEGE Moral of the story intensity is key regardless of volume. Got it.

[@HEAVYDUTYCOLLEGE]

@@Quantum_Cuban Not "regardless of volume;" if you're pacing yourself to perform high-volume, 20 sets per bodypart workouts, then your training, on a per set basis, won't be very intense. 1-5 sets per muscle group isn't high volume; you could do four sets (one set each of four exercises, each taken to failure) and still be training with a high intensity.

[@Quantum_Cuban]

@@HEAVYDUTYCOLLEGE Good info to know thanks brother

[@HEAVYDUTYCOLLEGE]

@@Quantum_Cuban You’re welcome, Adriano. Thanks for your post.

[@pervypriest666]

i like Rar's flavour of heavy duty, much smoother

[@kriglum0760]

I like ray he seems like a funny dude