ray mentzer workout routine ray mentzer workout routine

High Intensity Training Versus High Volume Training. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. . Hi Drew, I was just reading that interview, Ive bought his book,hoping there would be something new, but have found that he was just vomiting what arthur jones did and said. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. There are a few in that category today, but there werent any in 1983. As the name would suggest, this routine isn't for the light of heart. Thus, taking 8 percent of that number indicates that 1,600,000 males are into HIT. There were Clancy Ross (45) and George Eiferman (48), with their massive chests, as well as John Farbotnik (50). The website's content is not a substitute for direct, personal, professional medical care and diagnosis. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Again, he was judged an easy winner. The sad story does not end here. Ellington Darden: I cover some similar topics, such as intensity, form, and progression. CrunchBreakdown (one drop in weight) According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. Rest 2 minutes He achieved the same in the AAU Mr. America competition one year later. In his prime, Ray was one of the strongest bodybuilders, if not the strongest, with 900 pounds squatted for 2 reps. Ray is among the strongest bodybuilders I have ever seen, according to Bill Pettis. As a result, Hutchins and I improvised a plan. Mike himself trained three times a week with 30-minute workouts . And yet, Ellington Darden, Ken Leistner and Peary Rader have watched hundreds of men and women gain real muscle that was impossible for them to build before training harder and briefer. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. Try this routine and let the detractors claim you do 'roids, sneak in extra sets after the gym closes or you're naturally muscular. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. Who framed Roger Rabbit? Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. Im grateful that Ive spent as much time as I have with both Jones and Hutchins. What muscular biceps and full triceps he possessed. Drew Baye: Whats your take on the current Mr. Olympia competitors? Take the hips and thighs as an example. When we took the HIT photography, 38-year-old McCutcheon weighed 184 pounds, at a height of 6-feet even, and I personally measured his body fat at 3.4 percent. Ray would subsequently go on to become a legend in the bodybuilding world with his vascular 20+ inch arms and then-unimaginable weight of 275 pounds. I would love for it to be wrong, but hey, it might be right. I noticed that Cooper was being very animated and seemed to be expressing himself well. Since they involve no movement and have no potential for negative work, which hypothetically would produce little microtrauma, what do you think of their value for stimulating muscular size increases relative to full-range exercise? I never witnessed anyone else get a single rep with the entire stack and there were a lot of big, strong athletes who tried. Ive tried them several times and Ive definitely felt the tension. To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. Hutchins and I both has access to weights through the school system. Finally, it was the middle of April, a month before the Jr. Mr. America, and Jones realized that if he doesnt return to training Casey, Casey might get beat at the national event. Viator more than doubled Hudlows rate of growth. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. The New Bodybuilding for Old-School Results by Ellington Darden. No other HIT books covers NTF training. Terms of Use - Disclaimer - Privacy Policy. It felt like we were in the middle of an old-fashioned tent revival. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. I took accurate measurements of Hudlow before and after, as well as photos of him from the front and back, which you can examine in the HIT book on page 202, so Ive tried to present the results in as factual a way as possible. Ellington Darden: Actually, I guess what Im saying is that if you want to get the best-possible results from HIT, you must have Arthur Jones as your personal trainer. For those recommendations to come close to producing maximum results, the trainee would have to extremely big, strong, and advanced. But perhaps more importantly, research shows that with that sliding 8 percent, if there was a unified HIT push, it could rather quickly increase back 16 percent, or 3,200,000 trainees. Whole-body routines: To quote Arthur Jones, Split routines make about as much sense as sleeping with one eye open. Each routine in the new HIT features at least some exercise for both your upper body and lower body. Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. Kens parents would not permit him to play football. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). I figure that one set of this will hit all fibre-types; I often have vicious recovery-pains following this protocol. It is thus very interesting to see Mentzer putting his own heavy duty training program in action. Let's start by acquainting them with you. Rest 1 minute I dont know what went wrong., New High Intensity Training Book Differences. The plain truth is that hundreds of thousands of men throughout the middle of the last century strengthened and built their bodies without drugs. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. Mike eventually decided to call it a day and go to bed as exhaustion set in. Wrist Curl, Day Two The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. With the do-it-yourself approach, your results will probably never be maximum. Don't let'em food you. Jones had driven from his home in Lake Helen, Florida, to Los Angeles and on the way back he stopped by Red Lerilles gym in Lafayette, Louisiana, and reassembled some of his initial Nautilus machines that he had displayed in California a week earlier. If you have not developed the metabolic conditioning to follow these routines, then back off. They favored lower reps so it was different than the way someone like Platz and Casey generated intensity. Let me explain. It was during this project, which continued for four years, that Hutchins tested and applied the initial SuperSlow protocols. After visiting the doctor for a checkup in 1999, Ray got some bad news. The team was composed of several all-state players, each of whom weighed well over 225 pounds. If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. . Bodybuilding Titles Won There we were with thousands of frustrated people and a couple of hours to burn. Of course, in the long run, youre going to need large amounts of both. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. I can now see why! Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. Make them alternate days, and try to rest on your off days. Stage Reps - Here you have a way in which to work around both the sticking points in an exercise and the lockout. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. Then, he discusses how he merged his experiences into his latest publication, The New High Intensity Training. Triceps ExtensionSuper-slow Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. How much of an effect an unexercised muscle receives from an exercised muscle depends mainly on two things - the size of the worked muscle and its proximity to the unworked muscle. (By the way, I agreed with Mikes assessment.) Born: Ellington Darden: Arnold spent a week with Jones in November of 1970 and, unfortunately, I wasnt around then. The New Bodybuilding for Old-School results is sold out, but we can point you toward . Ray had become a full-time competitor by the age of 23. Ray had become a full-time competitor by the age of 23. When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. We had been steam-rolled, and worse captivated somehow by what we heard. Chin When a trainee thought he was finished, Jones could always get at least two more reps from that individual. Two days later, Ray died from complications from his long battle with Berger's disease. After a while, we would have to pin additional weight on most of the Nautilus machines. I want to focus my query on the Timed Static Contractions section because I have been dabbling in isometric & isokinetic exercises due to lack of access to equipment. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Flyes - 1 x 12 reps Make no mistake here. Perform the exercises in this routine back-to-back, except where a rest is indicated. Ellington Darden: Actually, I understated the time period. As examples, you have a routine for thighs, calves, chest, arms, and waist. I do think, however, that the creatine monohydrate formula was responsible for from 25 to 30 percent of the results. All rights reserved. The last of the three exercises: extremely slow leg presses, 4 repetitions in 120 seconds, will rock your world but good. Preacher curls - 1 x 10 reps, Note: Ray Mentzer's Routine is based on High Intensity Training for more info see The Colorado Experiment Workout. Weight: 220 lbs. I told Ken that compartmentalizing exercise and recreation was on-target and I thought his new concept was going to help our cause. Question: Given your disdain for slow rep training, why did you not ask Dr. Darden specific questions as to why he felt slow training was so beneficial (which he does). "The secret, if there is one, is high intensity. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. If Ray Mentzer taught us anything, it would be to never take life for granted, to make every day count, and to avoid wasting time on things you dont enjoy since life is too short for that. But he still added 11-3/4 pounds of muscle in 14 days. Food blog that features daily healthy recipes. John Little. Ray won the title of IFBB Mr. USA in 1978. I remember one day, we had Casey on the duo-squat machine and our goal was 20 reps with each leg, which would be more than hed ever done with us training him. Mike continued to train and excelled in the gym and his academic pursuits. Remembered for their contributions to bodybuilding and their influence on how people train forever. Hutchins was mostly involved in the physical therapy side of Nautilus, which finally led to his supervisory position in a Nautilus-sponsored osteoporosis research project at the University of Florida Medical School in 1982. Without getting into the finer points of the SuperSlow philosophy, I want to say simply: Ken Hutchins carefully studied repetition form, which was and is a subset of HIT, and turned it into a full-fledged business. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. A goal of 160,000 for The New HIT seems reachable. Seriously, I know that most people will have great difficulty even locating a knowledgeable trainer, much less ever getting a personal training session from Arthur Jones. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Casey Viators training history at Nautilus provides an interesting example. So read on. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. Family, Partner, Biography, How To Make Pico De Gallo? McCutcheon trains by himself in his basement. I disagree with Darden that theres a strike against isometrics vs negatives here. Thus, he simplified his routine to upper body only. When did you go all absolutionist? Mike & Ray Mentzer - In the Gym. Ellington Darden: Yes thats precisely what we were thinking. The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. Copyright © 2001-2020 BodybuildingFanatic.com. Ellington Darden: The right training partner or supervisor can make a noticeable difference in overall results. Rest 3 to 5 minutes Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. They can also be produced synthetically or Robert Kennedy Memorial @ Casa Del Mar, Santa Monica By Jerry Fredrick, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, Top 10 Best Partner Workout Exercises for Valentines Day, Workout and Diet Like Kang the Conqueror: Jonathan Majors, Fuel Your Muscles: Top 16 Best High-Protein Foods, New Year Resolution Tips | Guide for Beginners. Promoted with an extensive Internet media campaign. Concerning volume, if youre on a reduced-calorie diet to lose fat, you can shorten your HIT routine to only 4 or 5 exercises per session and make excellent results. He and some other guys would perform squats for hours on end. Who took a cookie from the cookie jar? Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. His triceps, in particular, when viewed from behind, reminded one of two . This would enable him to repair the muscular tissue that had been damaged by using really heavy weights and working through set failure. After graduating from high school, he worked in United States Air Force and started working out 3 hours a day and 6 days a week. Drew Baye: In your book, you also mention Mikes younger brother Ray. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. When Ken started high school he became a friend to one of my Conroe classmates, Philip Alexander, who was in medical school in Houston. Dumbell Flye Does McCutcheon actually train on Bowflex? This crazy author thinks I want spaghetti arms! Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Jones applied this concept frequently in the early 1970s, but seldom mentioned it in his writings and lectures. Mike Mentzer High Intensity Training Full Body Workout | 3 Day Split Routine HIT Bearer 2.81K subscribers Subscribe 297 7.7K views 4 months ago #mikementzer #bodybuilding #2022 In this. How do you get a physique like Chris Evans? With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. Was Arthur Jones the first person to introduce negative work to bodybuilding? If Arthur Joness specialty is intensity, then Ken Hutchinss forte is form. Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. My suspicion is that the physical weights have great symbolic value in the psychology of training, so no one really gives isometrics a good run. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. That curveball sent Martina scrambling for a phone. I apply many of the techniques in my workouts each week. Also make sure to increase the weight in a particular exercise whenever possible. So were all the negative reps, extended sets, stutter reps, rest pause and hydraulic assisted reps any more productive than the traditional set training? I'd better leave this nut to the pipestem, get-in-shape, "muscle tone" crowd Well, before you click to another article, let me say that this routine isn't hypothetical. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. In my mind, Im thinking . Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Also, my soreness from deadlifts lasted an entire 7 or 8 days! Cooper, answering a question, knocked strength training. In 1990, I worked with Keith Whitley, a bodybuilder from Dallas, Texas, who added 29 pounds of muscle in six weeks 11-1/4 pounds of it occurred during the first two-week period. Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. You must be logged in to post a comment Bench Press Sometimes, being unable to express yourself can produce an unexpected benefit. This website uses cookies to improve your experience while you navigate through the website. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . Created by Mike Mentzer (1951 - 2001)as much philosopher as he was bodybuilderthe Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Ray noticed physical changes in him that soon produced results. As bodybuilders most of us want to feel as though we're "sculpting our bodies" not allowing nature (read: rest) to do most of the job for us. Crenshaw inspired me to work my neck. In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. Mentzer's dedication never wavered. "A LOOK AT HIGH INTENSITY BODYBUILDING" is a professionally made film featuring the legendary MIKE MENTZER, one of bodybuilding's most massive physique champions and world renowned expert and teacher of HIGH INTENSITY TRAINING. Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. "Editing Workout was one of the most enjoyable things I've ever done," Mike claims. Interesting to see the split: Day 1. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . I once read about Ray Mentzer training legs once a month! Then release it for another positive. He started competing in the most prestigious competitions all over America, establishing himself in the process. The other project is best described by its working title: Accentuate the NEGATIVE: The Negative Way to Positive Fat Loss. Mike Mentzer Photo Gallery. Sadly the whole Menter family seemed to have health problems and all died at a fairly young age, the most shocking was that Mike Mentzer died of heart failure at 49 years old and Ray from kidney failure just a few days later at only 47 years old. # posted by Paul @ 10:00 AM. Another option if someone wants to train more frequently is to follow a split routine. The Mentzer family, unfortunately, has a history of heart disease. It would be impossible to sell a book to each of those existing, 1.6 million trainees. 1979 AAU Mr. America. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Dip Of course, the lower back is also stimulated because it is involved in the move. Ellington Darden: Arnold had a great peak on his right arm. Then his brother died two DAYS later at age 47. My reasoning is that a younger body can handle cheating much better than an older body, so as you get older, youd be wise to focus more on form than intensity. They would send me various items, including tiny photos of themselves. Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. Andy McCutcheon and High Intensity Training. All of us should strive to win back those previous HIT believers. Does recovery-pain have anything to do with microtrauma? But the arithmetic of bodybuilding soon presents a difficult problem, If he needs, say, 20 exercises to work everything, and he's decided to cut back to 16 total sets of high intensity work in order to keep gaining, how does he cover all bases? He started competing at the age of 18 in local contests. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Having trained on Mike Mentzer's Heavy Duty 1 Routine (find that book on Mike's site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** My Cellar-Dweller Experience Friday Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. . Answer: Mike trained very, very intensely as did Ray. But in my experience, sooner or later, youre going to have to train alone and youre going to have to push yourself. Ray Mentzer Workout Here is a sample Ray Mentzer style high intensity training workout routine: Monday Bench press - 1 x 8 reps Incline press - 1 x 8 reps Flyes - 1 x 12 reps DB shoulder press - 1 x 8 reps Tricep Extensions- 1 x 10 reps Wednesday Squats - 1 x 16 reps Leg ext - 1 x 16 reps Leg curl - 1 x 16 reps Calf raise - 1 x 12 reps Friday We researched the HIT interest and heres what we concluded about our audience: In the early 1980s, when HIT was at its height of popularity, about 16 percent of bodybuilders in the United States were involved with it. Benny Podda told me they would have five and six guys and squat for hours (how many hours was never defined), multiple sets, long rest periods, etc. There is a lot of research on microtrauma and hypertrophy. Ray and Mike were putting the finishing touches on their newest training DVD, HIT, on June 9th, 2001. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. In two weeks, Caseys body weight was up to 210 pounds. Darden says that isotonic work provides more work for the cardiorespiratory system, but in my experience isometric work can also be very taxing. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? Mikes significant cardiac problems were discovered during a checkup, ruling out the possibility of a kidney transplant. The idea is that by stopping short of failure you spare your recovery ability the task of having to overcompensate from a much deeper inroad. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Fred, As you can see, my book is distinct from the others. Drew Baye: In Joness 1973 Colorado Experiment, how much muscle did Casey Viator gain during the first two weeks? Weight loss without dieting: the new trend to remove excess flab! Mike Mentzer Workout Routine . Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. Arthur almost killed me, Viator remembered. Binges on spoonfuls of butter straight from the carton. HGH . - 6 day rest - Day 2. Joe Weider rehired Mike in the fall of that year, but after six months, Mentzer left to assume the editorship of Workout, a newly launched magazine. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. When I graduated from Conroe High School in 1962, I was the strongest student athlete in most of the basic strength-training exercises. Ray thought that by using these techniques to extend his time under tension, he would improve his muscle growth. But since Hutchins had his back toward me, it was difficult to gauge what was happening on Kens side. Since they were a few of the forerunners of High Intensity Training, one question I get about them is: How intense was their training? Lateral Raise This is a great way to isolate a muscle that tends to miss it due to less-than-perfect form. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. In fact, we ended up chauffeuring Cooper to his hotel. Ray was concerned about this since he didnt want his brother to put too much stress on his body given that he knew he had cardiac issues. Instead, he announced that combating successfully what was on the interior was the final test of a Nautilus obstacle course, and let her enter ahead of him.