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Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Incline barbell bench press (5 sets, 6-8 reps) Back Workout On this back routine, Mentzer hit 5 different exercises. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? And, hes into the martial arts, so he does some of that several times a week. Ray thought that by using these techniques to extend his time under tension, he would improve his muscle growth. Roy Hilligen (51) impressed me with his overall muscle density combined with extreme definition. While a person could learn most of what they need to know about training by just reading the first two Nautilus Bulletins, there is a lot of great information in Ellingtons books and some really interesting historical information and interviews in the more recent ones. But Ive never had the chance to train him, or train with him. Drew Baye: When Jones trained someone, was he a stickler for form? And he did so 41 times in 1970-71. Platz sets seemed to last forever and be more painful whereas Mike and Rays sets were shorter with lower reps. Ray really liked stutter reps where as Mike liked rest pause reps. Much of it depended on where they were training, who they were training with and what equipment was available to them. Day One Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. He built a super, heavy duty hydraulic with a control that a training partner could operate. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). I can now see why! In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. Arthur Jones had some of that ability, too. This effect is only partially due to metabolic stimulus. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Here is Mike Mentzer's chest routine: 1. I think that the duration and intensity of effort are the main factors, not the range of motion. Drew Baye: What did you think of Mentzers Heavy-Duty books? Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. Chest & Back. 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. . Incline press - 1 x 8 reps Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. Interesting to see the split: Day 1. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. Family, Partner, Biography, Easy easy to make Popcorn Shrimp (Perfectly Tender and Crispy), Who is Tiya Sircar? Ray and Mike were putting the finishing touches on their newest training DVD, HIT, on June 9th, 2001. 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. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. But I believe its a reasonable goal to aim for one-tenth of that number during the first year after publication. Triceps ExtensionSuper-slow The last of the three exercises: extremely slow leg presses, 4 repetitions in 120 seconds, will rock your world but good. Then again on things like squats they trained more traditional (but of course very heavy). Mike and his girlfriend, Julie McNew, came over to my home several times for dinner and we had some far-reaching conversations, none of which had much at all to do with bodybuilding. It felt like we were in the middle of an old-fashioned tent revival. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. Mike continued to train and excelled in the gym and his academic pursuits. Forced negs had the same effect. I admire big, muscular arms, broad shoulders, thick chests, and great legs but I dont admire them when theyre connected to bloated, 42-inch waistlines. Stiff-legged Deadlift Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. On a beach, Ray and Mike Mentzer engage in some joint flexing. I dont believe Casey ever got his muscular, competitive body weight above 220. Wood supervised Viator for six weeks and reported back to Jones that he had trouble getting Viator to give him his best effort. 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. Leg ext - 1 x 16 reps Now, youll experience some of the reasons why this is my least favorite routine. It's rumored he could bench press 370lbs (170kg) at the time. Ellington Darden: I certainly think timed static contractions have value. Ray neglected to tell Martina that there were dangerous crocodiles inside. Thank goodness, Hutchins and I were not seated near Cooper, as our heads and necks needed rest. Also, pushing the forearm down into a flat surface, like a table-top, and applying tension via controlled bodyweight to perform very slow gruelling triceps extensions (with equal emphasis in the negatives in both exercises). Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. As HIT decreased its following from 16 to 8 percent, high-volume training (HVT) increased its numbers from 16 to 24 percent. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? Who framed Roger Rabbit? 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. I thought Mike would have thrived being around Nautilus and Arthur Jones. Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. Mike himself trained three times a week with 30-minute workouts . As a general rule I dont recommend stopping an exercise short of momentary muscular failure and instead recommend allowing extra days for recovery or doing a workout just focused on smaller muscle groups which wont affect recovery as much. And Whitley achieved that without the help of creatine. Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. 1-2 Sets for as Long as Possible. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. Theres probably a few more, but I cant recall them right now. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. Mike and Ray are the only two brothers in history to both win the Mr. America contest. The other project is best described by its working title: Accentuate the NEGATIVE: The Negative Way to Positive Fat Loss. Ellington Darden: Lou Schuler, who was recently appointed editor of Rodales newest magazine called, Mens Health MUSCLE, asked me the same question a while back. Ellington Darden: Joness specialty was intensity. I trained him multiple times. Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. When an intermediate or advanced bodybuilder finds himself on a plateau, he is wise to consider cutting back on workout volume, while reasserting his commitment to a high intensity of effort. If on Monday, for example, you performed 200 pounds for 10 repetitions on the bench press with a barbell, then on Wednesday, you still take 200 pounds, but you stop the set after repetition 8. Family, Partner, Biography, How To Make Pico De Gallo? It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Friday I do think, however, that the creatine monohydrate formula was responsible for from 25 to 30 percent of the results. 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. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. There was none of this flexed posturing that you normally see among men with big arms. The Mentzer family, unfortunately, has a history of heart disease. While a very high level of strength is possible without equipment, I do not believe ones optimal level of strength can be attained without some kind of external resistance, or as quickly. Also, Im in the process of updating my Web site, which was called Classic X. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? This new one will be directed to men over 60 years of age. So long as full effort can be engendered, 100% of strength and endurance capabilities can be exhausted with isometric exercise. Is the science of microtrauma and its alleged role in hypertrophy well understood? By age 15 he weighed 165 pounds and could bench press 370 pounds. It was during this project, which continued for four years, that Hutchins tested and applied the initial SuperSlow protocols. It would be impossible to sell a book to each of those existing, 1.6 million trainees. Is there anything Im missing here? Serves coffee strong enough to stand an elephant on its ear. Flat barbell bench press (5 sets, 6-8 reps) 3. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. Some people accuse him of writing the same book over and over, with just a different twist to the training method, or geared towards a different audience. They would send me various items, including tiny photos of themselves. The lobby was even more crowded, so I had to kneel on the floor beside Hutchins. Cooper, answering a question, knocked strength training. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. bussard_collector 1 yr. ago. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? If you have not developed the metabolic conditioning to follow these routines, then back off. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. In this interview the author of the best-selling Nautilus book series retraces his early training days with Arthur Jones and Casey Viator and talks about some of the golden-age bodybuilders who inspired him. HIT, of course, is the system of high-intensity training developed by Arthur Jones and codified and popularized by Darden, who was director of research for Nautilus Sports/Medical Industries, the company Jones founded, for more than 20 years. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. But when someone or something emerged, Mike would jump overboard or make himself invisible. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Ray was forced to wait for a different donor. Not surprising to me, the addition of 18-1/2 pounds of muscle increased his resting metabolic rate by 530 calories, or 28.6 calories per pound of added muscle per day. Rest 2 minutes He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Family, Partner, Biography, How to make Garlic Dressing? Dumbell Flye Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. Hutchins was going to ease over and take a seat beside Cooper. Drew Baye: Can you tell me more about this NTF workout. Drew Baye: How many bodybuilders do you figure are interested in HIT? Bodybuilding was a lot healthier then. Conroes head football coach, W. T. Stapler, who had been there for 10 years, told me that Hutchins bench-pressed 50 pounds more and dealifted 100 pounds more than the strongest guys on the team. 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 In the middle of the Nautilus compound was a non-descript, 30- by 50-foot, metal building, which was the home of 40 large crocodiles that Jones had brought in from Jamaica. Don't let'em food you. Drew Baye: Ive read that Ray Mentzer was somewhat of a comedian. Mentzer's heavy-duty training system. However, Ray used a variety of techniques to up the ante on his training. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. Finally, the storm cleared, and the three of us boarded the same plane to Daytona Beach. Reverse curlStage reps Since they were a few of the forerunners of High Intensity Training, one question I get about them is: How intense was their training? Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. I am in no way against slow reps a person is better off moving too slowly than too quickly during exercise I just havent seen any convincing evidence that moving any more slowly during exercise than necessary to maintain strict form provides any additional benefit in terms of strength or hypertrophy. Mike eventually decided to call it a day and go to bed as exhaustion set in. In actuality, Rays diet was largely composed of carbohydrates. Of course, the lower back is also stimulated because it is involved in the move. 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. But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. To change the subject . Legs. One of the greatest bodybuilders of his time was Ray Mentzer. 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. 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. In the past, with my bodybuilding books from other publishers, I had always worked with a man on the design and layout. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Ken was sitting next to me and we began sorting through our strength-training slides, since we had both given talks using a 35mm-slide projector earlier in the day. 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. DB shoulder press - 1 x 8 reps Some of the football coaches, who encouraged me to lift weights from 1958 to 1962, also encouraged Hutchins in the late 1960s. I suspect that due to something about the nerve-function some muscles are really reluctant to give 100% voluntarily. Does he start splitting his workouts? all at 19 years of age. The New Bodybuilding for Old-School Results by Ellington Darden. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders.
ray mentzer workout routine