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Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. Filmed in the gym late at night, they blast their way through their display workout routines with heavy weights which are a little less than they would normally use. Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. Use about half the weight (50 percent) that youd normally use. . If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. I disagree with Darden that theres a strike against isometrics vs negatives here. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. At about the same time, he hired Kim Wood to take charge of the Quonset Hut workout room at DeLand High School, where all the training occurred. I had a tremendous pump throughout my upper body. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. Thus, taking 8 percent of that number indicates that 1,600,000 males are into HIT. Studies since then have confirmed much of what Jones believed concerning negative work. Posted on Wednesday, September 28th, 2016 by John Wood. Workout 1 of Mentzer's Routine Leg Exercises. To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Mike Mentzer Photo Gallery. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. Published in the October 1971 Ironman, Viator's routine hit the bodybuilding world like a tsunami: three whole-body workouts per week, 20 all-out reps per set, sometimes only one set of an exercise and always very few working sets per bodypart. HEAVY DUTY BASICS It was during this time that he developed his largest physique. "Many bodybuilders sell themselves short. 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. Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. But now, judging from the photo spreads in the magazines, its ridiculous. John Little. Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements With the do-it-yourself approach, your results will probably never be maximum. A Look at High Intensity Bodybuilding: Mike & Ray Mentzer (Download He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. He started competing at the age of 18 in local contests. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). . If Arthur Joness specialty is intensity, then Ken Hutchinss forte is form. Terms of Use - Disclaimer - Privacy Policy. Viator trained himself and slowly lost muscle and gained fat. 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 have found it hard to generate an equal sense of intense stimulation using completely static exercises. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. This exercise program was predicated on performing 69 reps at his maximal lifting capacity for each set. 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. The 18-1/2 pounds of muscle occurred in 11 days, not 14. He handled almost the entire weight stack on every Nautilus machine and his workout was almost equal to what Casey Viator could have done in his prime. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. The death of his beloved brother proved to be too much to bear for Ray. But Ken often strength trained with the team and was significantly stronger than the top players. 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. And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. A diversified man with broad interests, Mentzer has earned the reputation of "the thinking man's . 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's part of bodybuilding legend how the squat affects overall body strength and size. Rest 2 minutes Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. Ray Mentzer's Mr. America Pec Routine [Archive] - RX Muscle Forums Of course, in the long run, youre going to need large amounts of both. It had been a while since he had written a book on bodybuilding, and other than the late Mike Mentzers last book there hasnt been any books on the subject worth reading for quite a while that Im aware of. Drew Baye: What did you think of Mentzers Heavy-Duty books? At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. As the name would suggest, this routine isn't for the light of heart. When I was around Mike, we got along fine. 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. Rest 2 to 3 minutes Incline barbell bench press (5 sets, 6-8 reps) Back Workout On this back routine, Mentzer hit 5 different exercises. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. Bergers Disease had been contracted by him. Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. 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. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Over the course of several videos, the brothers put Markus through three high intensity workouts: 1. Rest 2 minutes Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. Sure, if you can afford the luxury of having a knowledgeable personal trainer, or can team up with a great workout partner, take advantage of the opportunity. Four years passed . My methodology is simply to keep pushing at 100% force (or near as I can) until the force drops off significantly, rest a couple of seconds, and repeat until strength-levels drop way down and pain-levels become unbearable. A New Study Confirms Mike Mentzer's Once-a-Week Training Method for 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. Then, there was the tour through the barn. Pullover But when someone or something emerged, Mike would jump overboard or make himself invisible. 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. HIT training w/deads can be brutal, squats are equally brutal. 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. 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. Bench press - 1 x 8 reps Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. Shrug 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 I never witnessed anyone else get a single rep with the entire stack and there were a lot of big, strong athletes who tried. Ellington Darden: I like SuperSlow. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Overall, Im very pleased with whats happening with the book. Of course Ell writes and says a lot of the same things Arthur did it was his job. 1978 IFBB Mr. USA Another option if someone wants to train more frequently is to follow a split routine. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. Your goal is for each repetition to take 30 seconds: 15 seconds on the positive and 15 seconds on the negative. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. Harder, briefer exercise helped create larger, stronger muscles. bussard_collector 1 yr. ago. . But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. The plain truth is that hundreds of thousands of men throughout the middle of the last century strengthened and built their bodies without drugs. My initial contact with Rodale occurred 5 years ago when Ken Hutchins introduced me to a Bill Stump, an editor from Mens Health (a Rodale magazine), who was in Orlando interviewing Ken. that would be a real eye-opener. Ray was forced to wait for a different donor. Employ forced reps when possible. 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. Net Worth, Partner, Biography. Pullover Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. 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. Mike Mentzer | Profile | Bio | Stats - Generation Iron We can thank Arthur Jones for that. He developed Bergers illness. Theres probably a few more, but I cant recall them right now. Hardcore Contender - Mike Mentzer | Muscle & Fitness Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. Mike Mentzer's Diet and High-Intensity Workout Routine - Sportskeeda Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. At the planned 10-minute mark, I walked over. Divide the movement into thirds. 1979 AAU Mr. America. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. The other project is best described by its working title: Accentuate the NEGATIVE: The Negative Way to Positive Fat Loss. With Flanagan and me pushing him, hed have stopped at 20. Drew Baye: The publisher of your new HIT book is Rodale. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. Drew Baye: When Nautilus hired you, did Ken visit you in Florida? High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus.The training focuses on performing quality weight training repetitions to the point of momentary muscular failure.The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to . 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. She called a cab and within 15 minutes, was on her way to Orlando. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Exploiting indirect effect can become the key to excellent, even startling, gains. Thats an average of 2.85 pounds of muscle a day for 14 days. His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. In a relative sense, the so-called easiest stage will not seem at all easy. Drugs, hormone injections, implants, and who knows what else, have destroyed professional bodybuilding today. Ray made at least one appearance at the Ephrata Rec Center, signing autographs for fans. He passed away in 2001 at 49-years-old due to a heart attack. 8/2/53 Died: 6/12/01 Drew Baye: If you place those potential HIT users on the far left side a normal, bell-shaped curve, what would you label those on the far right side high-volume trainees? This effect is only partially due to metabolic stimulus. Ray had become a full-time competitor by the age of 23. Leg Curl Breakdown (one drop in weight) Back. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. 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. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. He was at rep 15 and Arthur walked into the gym with a couple of people. Ive never taken Drews writings, comments as disdain for slow rep training. His reps and negatives were similarly sluggish. 2. . Squats 1 Set x 6-8 Reps. iii. HGH . Perform the exercises in this routine back-to-back, except where a rest is indicated. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? 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. Here's what he would have for lunch: Body Building Links. In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness. Drew Baye: Im surprised you failed to place Schwarzeneggers arms in the top category as Viators, Olivas, and Coes. I have repeatedly come across trainers asserting that static contraction is a good second-best for those with limited mobility or other disabilities; I have not seen the research to prove that it should be regarded as second-best at all, nor have I seen anyone cite such research it seems to be just a belief thats out there. Kens parents would not permit him to play football. Legs. Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. For those recommendations to come close to producing maximum results, the trainee would have to extremely big, strong, and advanced. It didn't take long for Ray's body weight to climb from 250 to a lean 260 pounds. It would be impossible to sell a book to each of those existing, 1.6 million trainees. Only then do you let it return to full extension. So, during the experiment, he was rebuilding previously existing levels of muscular size. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. I want no part of it. Ray had become a full-time competitor by the age of 23. Mike Mentzer's Real Workout Routine & Diet Plan How do you get a physique like Chris Evans? Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). The other key component of HIT is the low workout volume. Theyd lift the weight under control and then pump up the hydraulic for a much heavier negative. When I graduated from Conroe High School in 1962, I was the strongest student athlete in most of the basic strength-training exercises. Answer: Mike trained very, very intensely as did Ray. Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Leg curl - 1 x 16 reps . He played defensive tackle and was about 6 feet 2 inches tall and weighed 230 pounds. Promoted with an extensive Internet media campaign. We then expected some locking of horns to occur. And laugh all the way to the big-shirt store! Wrist roller, Day Three Calf Raise Breakdown (two drops) Ellington Darden: I certainly did. Although systemic recovery is still affected by each workout more time is allowed for local recovery. 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. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Drew Baye: Who were some of the bodybuilders that you admired when you began training? Mike Mentzer Workout Routine, Diet Plan & Supplements - SPCFiTZ McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Was Mike Mentzer gay? - Google Groups Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. Stage Reps - Here you have a way in which to work around both the sticking points in an exercise and the lockout. There was none of this flexed posturing that you normally see among men with big arms. Indirect effect can be thought of as a sort of ripple effect. If any nontheoretical, real-life example will serve to prove the efficacy of indirect effect. 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. (Creamy and Flavorful), Who is Luna Blaise? This is a great way to isolate a muscle that tends to miss it due to less-than-perfect form. All rights Reserved. Is that correct? Didnt Jones measure and compare all of their arms? The Ray Mentzer story is one of success, but also tragedy. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. Best arms: three-way tie among Casey Viator, Sergio Oliva, and Boyer Coe Best chest: Arnold Schwarzenegger Best shoulders: Scott Wilson Best back: Dorian Yates Best thighs: Tom Platz Best calves: Chris Dickerson Best forearms: Casey Viator Best abdominals: Frank Zane Most muscular: Sergio Oliva Best overall first impression: Boyer Coe at the 1965 Mr. Texas contest Strongest during multiple workouts: Ray Mentzer Best consistent workout form: Robert Berg, a bodybuilder and a medical doctor from Stuart, Florida. His left arm was 19 inches. Part of the benefit of negative training is the greater load that can be managed during this phase of movement, but static contraction can also accomplish this. In my mind, Im thinking . Weight loss without dieting: the new trend to remove excess flab! Mike continued to train and excelled in the gym and his academic pursuits. Again, he was judged an easy winner. When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. Ray Mentzer Stats 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. It was starting to become a sideshow then. DORIAN YATES THEN AND NOW - Dave Draper It was a combination of factors that made Yates so huge I figure. Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. In a local physique contest, however, Hutchins would have been pressed to finish in the top 10 (just kidding, Ken). Id respond to them. Was their something in the environment or education system that motivated you guys into weight training? With Arthur Jones Supervision, a Little Goes a Long Way. Mike Mentzer's Old School "Most Productive" 2 Day Split Routine Upright Row So long as full effort can be engendered, 100% of strength and endurance capabilities can be exhausted with isometric exercise. Rodale also is behind a number of magazines, such as Mens Health and Prevention. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. This is where his training progressed. Jones had an interest in producing how-to videos on many aspects of sports medicine. That curveball sent Martina scrambling for a phone. Squats - 1 x 16 reps Drew Baye: Can you tell me more about this NTF workout. 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.

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