Most individuals assume constructing muscle requires doing extra—extra units, extra reps, and extra hours within the fitness center.

Mike Mentzer disagreed.

His exercise routine took the alternative method: quick, brutally intense exercises adopted by lengthy restoration durations.

This method labored for Mentzer and even impressed bodybuilding legends like Dorian Yates to observe his strategies.

However how did Mentzer practice precisely? And does his exercise routine maintain as much as fashionable science?

On this article, you’ll get a full run down of Mentzer’s exercise plan, study what science says about his strategies, and discover ways to adapt his program for max outcomes.

Key Takeaways

• The Mike Mentzer exercise routine emphasizes low quantity, coaching to failure, and prolonged relaxation between exercises, however these ideas don’t align with how most individuals like to coach or what analysis reveals drives muscle progress.
• Mentzer’s exercise plan is a 3-day break up (chest and again, legs and abs, and shoulders and arms) with only one heavy set per train in every exercise.
• The professionals of the routine embrace a concentrate on progressive overload, coaching by a wide variety of movement, and monitoring power to measure progress.
• The cons embrace too little quantity, coaching to failure, and rare exercises, which can restrict muscle progress.
• Adjusting the Mike Mentzer exercise routine by rising quantity, decreasing depth, and coaching extra often makes it more practical and sensible for many gymgoers.

 

Who Was Mike Mentzer?

Michael Mentzer was an American bodybuilder, businessman, and creator. 

His most notable bodybuilding achievement got here in 1979, when he received the heavyweight class on the Mr. Olympia (though he misplaced the general title to Frank Zane).

Mentzer developed “Heavy Responsibility,” a coaching methodology that prioritized lifting heavy weights for minimal units, coaching to failure, and emphasizing restoration. He believed this method was probably the most environment friendly approach to construct muscle and keep away from overtraining.

After retiring from bodybuilding following the 1980 Mr. Olympia—a contest he controversially claimed was rigged in favor of Arnold Schwarzenegger—Mentzer devoted his profession to teaching others utilizing his Heavy Responsibility ideas.

One among his most well-known followers was six-time Mr. Olympia Dorian Yates, who credited Mentzer’s strategies with serving to him break by muscle-gain plateaus later in his profession.

Mentzer handed away in 2001 on the age of 49 as a result of coronary heart problems.

Right here’s an image of Mentzer throughout his prime:

Mike Mentzer’s Exercise Routine: A Full Information

Mike Mentzer’s exercise plan modified all through his profession. In his first e-book, Heavy Responsibility, he outlined a push pull legs routine.

Later, Mentzer up to date his method. In his ultimate e-book, Excessive-Depth Coaching the Mike Mentzer Means, he really helpful a brand new break up organized like this:

• Day 1: Chest and again
• Day 2: Legs and abs
• Day 3: Shoulders and arms

Right here’s an in depth breakdown of this newer Mike Mentzer routine:

Day 1: Chest and Again

• Dumbbell fly (pre-exhaustion set): 1 set of 6-to-10 reps
• Incline bench press: 1 set of 1-to-3 reps
• Cable pullover (pre-exhaustion set): 1 set of 6-to-10 reps
• Reverse-grip lat pulldown: 1 set of 6-to-10 reps
• Deadlift: 1 set of 6-to-10 reps

Day 2: Legs and Abs

• Leg extension (pre-exhaustion set): 1 set of 12-to-20 reps
• Leg press: 1 set of 12-to-20 reps
• Standing calf increase: 1 set of 12-to-20 reps
• Sit-up: 1 set of 12-to-20 reps

Day 3: Shoulders and Arms

Notes on Mike Mentzer’s Exercise Routine

At first blush, Mike Mentzer’s program seems easy. 

However if you wish to observe it appropriately, you even have to stick to his tips round relaxation, warming up, coaching to failure, and so forth.

Right here’s every thing it is advisable to know.

Relaxation Between Exercises

Mentzer believed that restoration was simply as vital because the exercises themselves, which is why he really helpful taking 4-to-7 days of relaxation between classes. 

He didn’t prescribe a inflexible schedule (e.g., practice each Monday, Wednesday, and Friday). As an alternative, he structured his routine into Days 1, 2, and three as a result of your want for relaxation can range based mostly in your progress and circumstances.

Mentzer recommended beginning with 4 days of relaxation between exercises. For instance, for those who do Day 1 on Monday, you’d full Day 2 on Friday, and Day 3 the next Wednesday. 

If one thing interferes together with your coaching schedule—work, journey, or fatigue, for instance—he suggested ready an additional day slightly than dashing again to the fitness center. 

Based on Mentzer, as you construct muscle and power, your restoration wants enhance, so he inspired extending the remaining interval to six or 7 days, and even longer, as you get extra skilled within the fitness center.

RELATED: The Definitive Information to Muscle Restoration

Coaching Time

Mentzer emphasised the significance of selecting a coaching time that works together with your schedule and vitality ranges. 

Some folks carry out finest within the early morning, whereas others favor the late afternoon or night. Mentzer believed the optimum time to coach is whenever you really feel centered and able to give your finest effort. 

RELATED: What’s the Greatest Time of Day to Raise Weights? What 35 Research Say

Heat-up Units

Mentzer believed warming up for every train was important, however he additionally felt it needs to be fast and environment friendly to keep away from losing vitality you may spend in your all-out units.

For instance, in case your heavy set of deadlifts is 165 kilos for 7 reps, Mentzer recommended beginning with 115 kilos for 7-to-10 reps. Comply with this with a second warm-up set of 145 kilos for 2-to-3 reps, which helps mentally put together you for the heavier set to return. After this, you’re prepared to coach.

When you’re performing an train as a part of a pre-exhaustion superset (extra on this quickly), he suggested warming up with the compound train. For example, when combining the leg extension and leg press, heat up on the leg press.

RELATED: The Greatest Option to Heat Up For Your Exercises

Pre-Exhaustion Units

After ending a pre-exhaustion set, Mentzer really helpful going instantly into the subsequent train. For instance, after ending your pre-exhaustion set of dumbbell flys, it is best to instantly start the incline bench press. 

After performing units of different workout routines, he recommended resting till you’re feeling recovered, however now not. Which means that as your health improves, you possibly can sometimes end Mentzer’s Heavy Responsibility coaching program in much less and fewer time. 

Rep Timing

Based on Mike Mentzer, “rep timing” was a key side of coaching. He believed that to keep up correct type and security, and to make sure the goal muscle—not momentum—is doing the work, you have to take 4 seconds to raise the load, pause for two seconds on the high of every rep, then decrease it for one more 4 seconds. 

RELATED: Ought to You Raise Weights Quick or Gradual? The Fast and Soiled Information

Coaching to Failure

One of many cornerstones of Mike Mentzer’s Heavy Responsibility exercise program was the emphasis on coaching to failure—the purpose at which you’ll be able to’t carry out one other rep with good type. 

In reality, he believed that reaching full failure throughout your heavy set of an train was the best driver of muscle progress.

He referred to reaching failure as passing by the “break-over level,” the edge beneath which you don’t stimulate progress and above which you do. 

RELATED: Does Coaching to Failure Assist You Construct Extra Muscle? What Science Says

Progressing

Mentzer emphasised the significance of progressively rising the depth of your exercises. For him, one of the simplest ways to realize this was by progressive overload—lifting heavier weights over time. 

For instance, if this week you possibly can curl 100 kilos for six reps and subsequent week handle 10 reps with the identical weight, it is best to enhance the load sufficient the next week to carry your max reps again down to six. 

He additionally suggested not stopping a set simply since you hit a goal rep vary. In case your aim is 10 reps however you are able to do 13, push for 13. If you attain the higher finish of your rep vary (similar to 10 reps in a 6-to-10 vary), add about 10% extra weight in your subsequent exercise.

RELATED: What Is Progressive Overload Coaching?

Monitoring Your Coaching

Mentzer believed the one dependable approach to measure your progress was by monitoring your power will increase. Metrics like how sore you’re feeling, whether or not you obtain a “pump,” or intestine emotions about your efficiency are, in his phrases, meaningless. 

To correctly gauge your success, Mentzer really helpful recording the small print of each exercise. This consists of the date, workout routines carried out, weights used, reps accomplished with correct type, and even your physique weight at the beginning of every session.

The logic is easy: When you’re persistently rising the load you raise or the reps you full, your muscular tissues are rising and adapting. If not, one thing in your method—relaxation, depth, vitamin, or restoration—is holding you again.

Substituting Workout routines on Mike Mentzer’s Exercise Routine

Whereas Mentzer selected the workout routines in his program as a result of he believed they have been probably the most becoming, he permits you to substitute them periodically in case you have issues performing them (due to harm or entry to tools, for instance).

Right here’s are his suggestions for substitutions:

• Dumbbell fly: Cable crossover or pec deck machine
• Incline bench press: Flat barbell, dumbbell, or machine bench press or dip
• Cable pullover: Dumbbell or machine pullover
• Reverse-grip lat pulldown (Day 1): Barbell, dumbbell, or machine row or chin-up
• Deadlift: Shrug and leg curl 
• Leg extension: Mentzer says you possibly can’t substitute the leg extension, however sissy squats would work effectively.
• Leg press: Again squat
• Standing calf increase: Leg press calf increase or donkey calf increase 
• Sit-up: Hanging leg increase
• Dumbbell lateral increase: Machine lateral increase, upright row, behind-the-neck press, or machine shoulder press
• Bent-over dumbbell lateral increase: Bent-over cable increase
• Reverse-grip lat pulldown (Day 3): Straight-bar curl, preacher curl, chin-up, focus curl, or machine curl.
• Triceps pushdown: Skullcrusher, machine triceps extension, or overhead triceps extension, 
• Dip: Shut-grip bench press

The Execs and Cons of Mike Mentzer’s Exercise Routine

Whereas he could have positioned himself as “the pondering man’s bodybuilder,” Mike Mentzer’s exercise program isn’t completely aligned with our fashionable understanding of what drives muscle progress.

To judge what Mentzer obtained proper and the place he could have missed the mark, let’s discover the professionals and cons of his coaching methodology by the lens of science.

Execs

Mike Mentzer’s coaching routine emphasised progressive overload, which analysis reveals is the first driver of muscle progress. 

He additionally championed coaching by a wide variety of movement, which proof additionally suggests is healthier for good points than coaching by a brief vary of movement. 

One other side of coaching he obtained proper was monitoring. 

Mentzer knew soreness or “the pump” weren’t dependable methods to measure progress. As an alternative, he inspired folks to concentrate on monitoring will increase within the weight they raise, which is an goal signal of muscle progress.

Cons

Some of the controversial facets of Mike Mentzer’s exercise program is its low coaching quantity (variety of units). Though he offered robust arguments for this method, analysis persistently reveals that doing extra units—at the very least up to some extent—results in better muscle progress than doing fewer.

RELATED: How Many Units Ought to You Do for Muscle Hypertrophy?

Mentzer’s insistence on coaching to failure additionally seems misguided. Whereas he believed it was important for progress, research now present that stopping 1-to-3 reps in need of failure could be simply as efficient and sure improves restoration.

His suggestions for coaching frequency have been equally flawed. Whereas relaxation is vital, proof reveals that muscular tissues are sometimes prepared to coach once more inside 48-to-72 hours. Due to this fact, ready seven days between exercises probably sacrifices good points.

Ought to You Comply with Mike Mentzer’s Exercise Routine?

Mike Mentzer’s exercise routine has loads of benefit, however in its authentic type, it’s unlikely to go well with most individuals. 

The low quantity, coaching to failure, and lengthy breaks between exercises don’t match how most individuals like to coach or what science reveals works finest for muscle progress.

That mentioned, with just a few easy changes, Mentzer’s program could be an efficient and sensible approach to practice. For instance:

• Improve Quantity: As an alternative of performing only one set per train, do 3 units. This can enhance your outcomes whereas nonetheless retaining exercises transient.
• Scale back Depth: Cease 1-to-3 reps shy of failure in each set. This is sufficient to construct muscle with out inflicting restoration points.
• Modify Frequency: Coaching 3 days per week is a greater schedule than coaching as soon as each 4-to-7 days. Scheduling exercises on Monday, Wednesday, and Friday is an effective method to do that.
• Add Decrease Physique Quantity: The higher physique muscular tissues get extra quantity than the decrease physique on Mentzer’s program. To even issues out, add 3 units of a compound decrease physique train (e.g., the lunge, hack squat, or Bulgarian break up squat) after the leg press.
• Rearrange Train Order: Pre-exhausting your muscular tissues is an ineffective approach to practice. As an alternative of doing isolation workout routines as pre-exhaustion units, flip the order so that you carry out compound workout routines first.

With these tweaks, Mentzer’s exercise routine turns into extra balanced, sustainable, and efficient for many gymgoers.

FAQ #1: What number of units do you do per physique half on Mike Mentzer’s exercise routine?

Mike Mentzer’s exercise routine calls for only one working set per train, which he believed was sufficient to stimulate muscle progress for those who take it failure. This interprets to roughly 1-to-2 units per physique half per week, relying on how lengthy you permit between exercises. 

FAQ #2: How does Mike Mentzer’s break up evaluate to different 3-day splits?

In its authentic type, Mike Mentzer’s break up in all probability isn’t as efficient for muscle progress as, say, the push pull legs or full-body splits, which practice your muscular tissues extra often. By tweaking it barely, nonetheless (extra on the specifics above), you may make it comparably efficient.

FAQ #3: Was Mike Mentzer pure?

Mike Mentzer admitted to utilizing anabolic steroids throughout his bodybuilding profession. 

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