Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they grow...to a smaller extent, of course. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. 1-2 Sets of 6-8 Reps. —Yates Barbell Row or One Arm Cable Row. To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. It had just kind of died and was not very exciting anymore. On June 9th, 2001, Ray and Mike were working on their new training DVD called ‘HIT’. For biceps he liked Nautilus curls, preacher curls and concentration curls. His initial writings and machines were created not only for himself but for a few guys who could demonstrate his methods properly. In my books, I've given some new variety and things that have not been talked about before now. 1-2 Sets of 6-8 Reps. —Yates Barbell Row or One Arm Cable Row. If you have any questions about Mike Mentzer or High Intensity Training email us and we'll get back to you with an answer as quick as we can. When Ellington Darden, Ph.D., learned I was from Montana, he convinced me, in his laconic Southern drawl, that Clint Eastwood was a friend of his. Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. Indirect effect can be thought of as a sort of ripple effect. Do you need help staying motivated and consistent in your... Congratulations on finishing your workout! T-Nation: You had me going on the Clint Eastwood thing, but I'm not buying that. Once Dorian retired from bodybuilding, HIT training took a back seat. Back. Ray Mentzer Workout How To Increase Muscle Density Original Title: Ray Mentzer Workout How to Increase Muscle Density Uploaded by murakkkafsdfs Description: Ray Mentzer Copyright: Attribution Non-Commercial (BY-NC) Available Formats Download as PDF, TXT or read online from Scribd Flag for inappropriate content Download now of 2 Arthur was looking for harder, briefer forms of exercise and he could get it with the machines that he designed. It seemed every bodybuilder tried his lower-rep HIT, though most eventually returned to a higher-volume system. Ray Menzer was born in August 1953, in Pennsylvania, USA. Barbell Curl...Stage reps Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. I'd select 8 exercises for Routine A and another 8 exercises for Routine B. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. Reverse curl...Stage reps All I have to do is give an all out effort on one or two of the seven or eight exercises that I do. Press Behind Neck. T-Nation: How has HIT evolved from the days of Arthur Jones and Mike Mentzer? The exact physiological processes aren't completely clear, but what happens on a muscle-training level is clear. T-Nation: So what you're saying is that Arthur always found a way to "get" people? Machine Shoulder Press — 2 sets x 6–8 reps, Dumbbell or Machine Rear Lateral — 2 sets x 6-8 reps. Shrug Chin But he couldn't get Arnold to shut up. Ellington Darden: Ray Mentzer worked at the Nautilus headquarters in Florida for about eight months in 1983. We have another pre-exhaust superset: shrugs (which work only traps) before upright rows (which work traps with medial delts and biceps). Post-Workout Meal Ideas: 5 Foods To Eat After a Pump, The Importance of Stretching Before Working Out, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine He seldom even trained again. He wrote articles for the leading bodybuilding magazine, Muscle Builder/Power, focused on techniques for intensifying workouts. Mentzer is a man of enormous natural talent...potential no less notable than other bodybuilders who know little of high intensity. Terms of Use - Disclaimer - Privacy Policy. Use pre-exhaust supersets. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static). Then came the 1980 Mr. Olympia. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. Check out our top rated fat burners to find out what actually works. But is it still considered HIT training if you're doing multiple sets and not going to true failure? I can keep the muscle that I have without busting my ass on eight exercises two or three times a week. How Often Should You Workout to Build Muscle? There's a lot of variety on the front page and a lot of color. And they couldn't lead. My goal in life now is just to keep the muscle I got through HIT training. Franco, on the other hand, got very good results. “If you’re skeptical [of Heavy Duty’s low volume], your subconscious child is telling you that more is better,” Mike Mentzer wrote. David Young Mike Mentzer (November 15, 1951 - June 10, 2001), Ray Mentzer (August 2, 1953 - June 12, 2001). For example, in our back routine, pullovers (which isolate the lats) are done immediately before pulldowns (which work the lats with the biceps and rear delts). T-Nation: Was that typical behavior for Mike? Shoulder presses, declines, inclines, pull-downs, curls, etc. Dr. Darden: Yeah, that's what Arthur told me, at least. He weighed in at 230 pounds, at 5-7. Mike Mentzer died in 2001 at 49. But trainees have found overall strength and size increases as a result of squatting - even when it is the only exercise performed for long periods. If they had two or three guys they would do negatives and incorporate stutter reps. Rest pause can be incorporated without too much outside assistance or energy expended for training partners if you have the right machines and even with free weights on some exercises like barbell curls, laterals, etc. Login. More money is better than less. 6 Heavy Duty Training Tactics - T NATION I mean, can a typical lifter in a typical gym succeed with HIT if he doesn't have someone like you coaching him? HIT is made for people who want to work hard and get results in a shorter period of time. After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. So we use the body's abilities to create inroads into existing strength to our advantage. In Omni-Contraction training Mike would make each a maximum effort. 1 1/4 Reps - After bringing the bar into a contracted position, let it return only one-quarter of the way, then contract it again. For more information go to Old School Arm Training, © 2002-2020 Paul Becker ArmYourBody.com All Rights Reserved, Click Here For Your FREE Big Arm Workouts Magazine. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician. I mean, who knows if he was even interviewed. Remembered for their contributions to bodybuilding and their influence on how people train forever. That's never been out of focus and it never will. 347405 Ray Mentzer's Mr. America Pec Routine Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. These were two of the most rugged and densely built bodybuilders of all time and their impressive physiques motivated me big time. In 1979, Mentzer prescribed only 3-6 working sets per body part (supersets count as two sets), with typically one or two lighter warmup sets per exercise. These techniques will carry someone into the advanced Ray Mentzer Workout. If you don't shut the hell up, a man twice your age is going to whip your ass right out here in front of I-4 traffic. During a check-up, Mike discovered that he had severe heart issues, which meant that the kidney transplant was off the table. Instead of focusing only on proteins, he ate a well-balanced diet that consisted of several food groups such as; grains, vegetables, fruits, meat, and good fat sources. But Heavy Duty endured. 1-2 Sets for as Long as Possible. Casey Viator had them. If you’re looking for a relaxing way to unwind after a long day or an intense workout, a sauna might be... Are you looking to level up your fitness game and sculpt a physique worthy of a superhero? Ray will stay remembered for his insane strength, and for his never-give-up attitude towards training and life. Each position was held for a count of 3. For much more about the incredible history of Jones, Viator, Mentzer, and others, check out: HIT MEN: The Story of High-Intensity Training. I sure as hell didn't want to put him back on the Deca. A teenager can do lots of things wrong and still get pretty good results. Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. Perform the exercises in this routine back-to-back, except where a rest is indicated. You've built muscle with both. I understand. He's just betting you haven't. But you can’t take that principle and blindly apply it to exercise and expect to get anything out of it.”. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. If a guy masters those, he'll end up pretty close to his genetic potential. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Dr. Darden: It's not going to go away if you continue to do some type of high-intensity exercise for those muscles once a week. And no, it's not cheating. The following morning, on the 10th of June 2001, Ray found that his brother would never wake up. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static). If you look at USA Today and compare it to what was published 30 years ago, you'll see a vast difference. Heavy Duty Training revolved around doing extremely intense exercises in a short period of time. Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. Dr. Darden: One time the right way might last you several weeks. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), A Healthy Approach to Eating Eggs for Bodybuilders and Athletes, 7 Low-Calorie Snacks for Fitness Enthusiasts, Sick of Smoothies? —Machine Pullover or Dumbbell and Cable Pullovers Together. Often training together they decided that the only way to gain any significant amount of muscle was to train heavy with high intensity and never more than 90 seconds rest between sets. I met Mike seven years ago in Gold's Gym in Venice, when I was one of his numerous in-gym clients. Mike Mentzer (November 15, 1951 - June 10, 2001), Ray Mentzer (August 2, 1953 - June 12, 2001). "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. Mike Mentzer - Wikipedia A case of rise and fall. There's no universally recognized name for this exercise, but we think it should be called “That movement that makes my quads bark like a dog.”. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. He would do these static holds at three different points during the negative rep, the first was at the top, close to the fully contracted position, the second was halfway down and the third was close to the bottom position. Mike Mentzer Diet Plan, Workout Routine, Exercise, Body ... - Sugarzam The improvements Ray saw in his physique soon paid off. Also forced reps and negatives to go beyond the point of positive Ray believed that by increasing the time under tension with these methods, he’d improve his muscle growth. Press Behind Neck...Stage reps Leg ext - 1 x 16 reps Ray and Mike had just returned from working for Arthur Jones for about a year, and Ray had just bought the gym. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Over the next few months I hung out with Mike, Ray, Benny Podda and several regulars at the gym. So he hired Mike and Ray Mentzer in early 1983 with the notion that they'd come in and make a big . All rights Reserved. DB shoulder press - 1 x 8 reps 8/2/53 Died: 6/12/01 If he'd have been normal, HIT would have worked very well and more efficiently than whatever he did. For example, do workout A on Monday, B on Wednesday, A on Friday, B on Sunday (or Monday, if you prefer to take weekends off). Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. ©2023 Greatest Physiques. Disclaimer: This website is an educational service that provides general health information. So read on. I had an office that was about a hundred yards from the main video area where Mike and his brother Ray stayed most of the time. We have included Mentzer’s 1979 back workout. Flash back to the late 1970's and I ordered the original " Heavy Duty" training pamphlet via regular "snail" mail. Mentzer promoted a one focused mindset in the gym. Man, he just took to high-intensity training and seemed to grow with every workout. He used to sell wild animals to roadside amusement parks and zoos in the South. He had his training partner push down a little on the negative and he would fight to resist it, lowering it as slowly as possible. Who took a cookie from the cookie jar? In fact, he achieved his biggest physique during this period. Push sets past failure with forced reps and negatives. So they withered away as a result of boredom more than anything. This 'Ninja Warrior' Will Help You Master Your First Pullup, Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete, Caesar Bacarella Is Building a Fitness Empire at Full Speed, Whitney Jones Can Break, But Can Never Be Broken, Yarishna Ayala Shares Advice for Future Wellness Division Competitors, The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram, Here's Why You Shouldn't Forget the Barbell Biceps Curl, Andrea Shaw and Cyd Gillon Share Olympia-Winning Training Secrets. But outside of a fairly expensive MRI, there's no way to tell for sure. The doctors put him on a kidney dialysis treatment soon after, along with putting him on a kidney transplant waiting list. I'm sure virtually all HIT disciples will claim the former. Triceps so thick that you'd have to rest them on a desk or chair to keep them from tiring your shoulders and elbows. In the midst of the chaos that day, Ray completely forgot that he needed to turn up for his kidney dialysis treatment. Turns out, it wasn't Clint Eastwood, but some guy named Clint Walker who starred in some hundred-year-old TV show called Cheyenne. The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. The first and obvious choice for Ray’s kidney transplant was his brother, Mike. Both champions were in the gym for "Femme Flex Friday.". He was known for lifting over 900lbs in squats, and for weighing 275lbs of rock-solid muscle at one point. In 1983, Ray continued training extremely hard, using various routines. 6 Weeks from Olympia, Howard Stern Interviews Arnold: 5 Things We Learned, Teenage Bodybuilding: Tips from the Best Teen Bodybuilders, Bulgarian Method: Complete Training Guide. This routine was based on doing 6-9 reps per set at the maximum weight he could lift. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. I had been around Mike 10 or 12 times including the seven months he worked in Lake Helen, Florida, for Nautilus. He looked for a way that he could do even more intense reps while at the same time slowing the build up of lactic acid and the onset of oxygen debt in his muscles. He recovered a little and made a showing at the Mr. America, but didn't make the final cut. He stood only 5'8′ yet packed 215 pounds of rock-solid muscle on his frame. In 1970 Arthur invited Arnold and Franco Colombu to visit him in Lake Helen, Florida, right after the 1970 Mr. Olympia. In 1982, after years of competing, Mike decided to step down from his competitive career and focus on new endeavors. The method focused on Doing exercises with maximum loads, and doing them till failure in most cases. The greatest representative of the old guard, Arnold Schwarzenegger, won. This is a great way to isolate a muscle that tends to miss it due to less-than-perfect form. Or do you spend hours sitting at... Are you among the millions of people relying on a morning cup of coffee to kickstart your day? Viator’s victory eclipsed the fact that a second 19-year-old phenom, Mike Mentzer, was an impressive 10th in that same contest. That's what needs to be done. He then rested 15 seconds before his next maximum positive and negative rep. He helped raise the weight so it could be lowered as slowly as possible on negative reps. Or he spotted while Mike Mentzer paused between reps and grinded out a few rest-pause reps. Here are examples: Routine A . T-Nation: Let's get back to something I touched on earlier: T-Nation: So what you're telling me is, "No jack-ass kids"? By the time they got onto the Interstate, Arthur had had enough. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage man–an experienced machinist. They were trying to run down Arthur and the whole Nautilus system. With the right plan and the right discipline, you can get seriously shredded in just 28 days. He seldom even trained again. Ray and his brother Mike are the only bodybuilders/brothers in history to both win a Mr. America title. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. A few years later, a significantly more muscular Mentzer emerged in the IFBB and began an incredible career, climbing the ladder of national and international physique titles, growing gigantic in the process. Products are not intended to diagnose, treat, cure or prevent any condition or disease. HIT MEN: The Story of High-Intensity Training - The Barbell You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. You can go back and read the thread. In fact, Ray would regularly host “Saturday night squat parties”. Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. Experts explain that he was the only bodybuilder besides Arnold and Sergio Oliva who had arms that measured over 20 inches. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. ANALYSIS: Finally, no pre-exhaust supersets for biceps. Go to full-rep failure in the 6-8 rep range. Ray had to wait for another donor. He helped raise the weight so it could be lowered as slowly as possible. A sad day for bodybuilding. 1979 AAU Mr. America. Rest 2 to 3 minutes He contracted Berger’s disease. I guess the real challenge is to take the things that are basic, meaningful, and effective and present them in a way that has some pizzazz. Workout Machines: Advantages Over Free Weights, Best Calf Workout To Grow Stubborn Calves, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets, Mind Muscle Connection: How to Strengthen It, How Long Will I Live? Mentzer’s high-intensity has influenced other training programs, like Doggcrapp and Max-OT. Rest-Pause After reaching failure, rest for approximately 15 seconds and perform anther rep. Repeat for 2-3 reps. Mentzer had another way of doing a rest-pause set: 4-6 max single reps with a rest of 10-15 seconds between each rep and a 20% reduction of weight near the end in order to get that last rep or two. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. Flyes - 1 x 12 reps HeavyDutyGuy. However, not long after closing the curtains on his bodybuilding career, Ray started having kidney problems. Tricep Extensions- 1 x 10 reps, Wednesday All rights reserved. Get The Mike Menzer Workout DVD By Steve Wedan (visit his website at www.SteveWedanArt.com). However, these weren’t the only methods Ray used to increase his training intensity. 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. The way he did this was to do his own version of Rest Pause training, he used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds, this would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest he would have his training partner help him do another all out rep, or he would reduce the weight by 20%. Just like his brother he strongly believed in training with a high intensity doing heavy weights with only 6 to 8 reps. Mike and Ray are the only two brothers in history to both win the Mr. America contest. Dr. Darden: I don't think most of them were nearly as knowledgeable then. Your email address will not be published. This is where things started going downhill. Likewise, some of us even recall the few pictures published of a 19-year-old Mentzer in York the year Casey Viator won the AAU Mr. America. Here's why it's awesome. Why do in a year what you could do in a week? Now, it’s time to refuel your body with the proper nutrients to help repair and grow... Stretching is often overlooked by many bodybuilders and athletes. He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. However, Mike was still able to take care of his younger brother. Dr. Darden: Most people are sheep, and sheep need direction. In 1999, Ray discovered he had kidney problems. The materials are provided "as is" and without warranties of any kind either express or implied. During this period, Ray was able to grow his physique by leaps and bounds. He’d contracted Berger’s Disease. Above, Mike and Ray Mentzer. Ray Mentzer Arm Workout - armyourbody.com Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. Rest-pause is another excellent method of transcending failure. For triceps he liked pulley pushdowns and weighted dips. Or maybe it's just that the man has forgotten more stuff than most of us will ever know, so he might be forgiven for screwing up an actor's last name. Ray Mentzer: Training Tips for More Productive Workouts Bent Over rows Standing Barbell Curl — 1 set x 6–8 reps, Dumbbell Concentration Curl — 2 set x 6–8 reps. But you can’t take that principle and blindly apply it to exercise and expect to get anything out of it.” — Mike Mentzer, As a 27-year-old IFBB Pro League rookie in 1979 noted especially for his delt, arm, and leg density, Mentzer was a phenomenon. Rest 3 to 5 minutes This is because the arm muscles are relatively small when compared to the traps. He just wouldn't do the last one or two repetitions. Dip You can build up to it. Ray Mentzer - Greatest Physiques It went beyond. But neither Mike nor Ray could take criticism. You can't go wrong with eight or 10 basic exercises to become as strong as possible. Required fields are marked *. Since then, HIT has been more and less popular, but it's never been overwhelmingly popular. Remembered for their contributions to bodybuilding and their influence on how people train forever. Crunch...Breakdown (one drop in weight) When Ray and his brother were little, they’d send letters to Bill and tell him how they admired his physique – hoping that they too could one day sculpt strong and ripped muscles like Bill. Known for his feats at the 1978 IFBB Mr. USA and 1979’s, Ray was a sight to be seen during his prime. He'd capture rattlesnakes, alligators, and crocodiles from Mexico, and monkeys and things like that, and haul them back to the U.S. and sell them to these little roadside places. Chin Single leg Extension: 5 sets 8-10 reps. If you sprain yours, it might take just 10 days to heal. Personal Trainer, Researcher, Author, Inventor Gym Owner, Doctor, Physical Therapist, Strength & Conditioning Specialist. Like I've said before, though, if you have a quest to get a good physique, a good mind will follow. Squats - 1 x 16 reps 1-2 Sets of 6-8 Reps. —Close Grip or Neutral Grip Pulldown. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. He helped raise the weight so it could be lowered as slowly as possible. If I sprain my ankle today, it may take me two and a half months to get over it. The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. PDF The HIT Experiment, Part I - UndergroundStrengthCoach.com Train with at least one partner. Ray was one of the very few bodybuilders who competed at over 250 pounds of hard earned muscle in the late 70's and early 80's. T-Nation: If it truly is muscle, can people maintain it? Ultimately, Ray’s life was one full of success but also tragedy. Don't you think, 20 years from now, you're going to be smarter than you are now? Interview With Ellington Darden, PhD. - Baye Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. Ray and co. would lift extremely heavy weights, taking long breaks between sets.