Most individuals suppose constructing muscle requires doing extra—extra units, extra reps, and extra hours within the fitness center.
Mike Mentzer disagreed.
His exercise routine took the other strategy: brief, brutally intense exercises adopted by lengthy restoration intervals.
This strategy labored for Mentzer and even impressed bodybuilding legends like Dorian Yates to comply with his strategies.
However how did Mentzer prepare precisely? And does his exercise routine maintain as much as trendy science?
On this article, you’ll get a full run down of Mentzer’s exercise plan, be taught what science says about his strategies, and learn 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 rules don’t align with how most individuals like to coach or what analysis exhibits drives muscle development.
- Mentzer’s exercise plan is a 3-day cut 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 embody a give attention to progressive overload, coaching by way of a wide range of movement, and monitoring energy to measure progress.
- The cons embody too little quantity, coaching to failure, and rare exercises, which can restrict muscle development.
- Adjusting the Mike Mentzer exercise routine by growing quantity, lowering depth, and coaching extra ceaselessly makes it simpler and sensible for many gymgoers.
Who Was Mike Mentzer?
Michael Mentzer was an American bodybuilder, businessman, and writer.
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 Obligation,” a coaching technique that prioritized lifting heavy weights for minimal units, coaching to failure, and emphasizing restoration. He believed this strategy was probably the most environment friendly strategy 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 Obligation rules.
One in every of his most well-known followers was six-time Mr. Olympia Dorian Yates, who credited Mentzer’s strategies with serving to him break by way of muscle-gain plateaus later in his profession.
Mentzer handed away in 2001 on the age of 49 on account 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 Obligation, he outlined a push pull legs routine.
Later, Mentzer up to date his strategy. In his closing e book, Excessive-Depth Coaching the Mike Mentzer Method, he beneficial a brand new cut 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 appears easy.
However if you wish to comply with it accurately, you even have to stick to his tips round relaxation, warming up, coaching to failure, and so forth.
Right here’s all the pieces it is advisable know.
Relaxation Between Exercises
Mentzer believed that restoration was simply as essential because the exercises themselves, which is why he beneficial taking 4-to-7 days of relaxation between periods.
He didn’t prescribe a inflexible schedule (e.g., prepare 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 differ based mostly in your progress and circumstances.
Mentzer instructed beginning with 4 days of relaxation between exercises. For instance, when you 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 fairly than speeding again to the fitness center.
In response to Mentzer, as you construct muscle and energy, 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 greatest within the early morning, whereas others favor the late afternoon or night. Mentzer believed the optimum time to coach is if you really feel centered and able to give your greatest effort.
RELATED: What’s the Finest Time of Day to Elevate Weights? What 35 Research Say
Heat-up Units
Mentzer believed warming up for every train was important, however he additionally felt it must be fast and environment friendly to keep away from losing vitality you could possibly spend in your all-out units.
For instance, in case your heavy set of deadlifts is 165 kilos for 7 reps, Mentzer instructed 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 come back. After this, you’re prepared to coach.
In the event 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. As an illustration, when combining the leg extension and leg press, heat up on the leg press.
RELATED: The Finest Approach to Heat Up For Your Exercises
Pre-Exhaustion Units
After ending a pre-exhaustion set, Mentzer beneficial 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 workouts, he instructed resting till you’re feeling recovered, however now not. Which means as your health improves, you may usually end Mentzer’s Heavy Obligation coaching program in much less and fewer time.
Rep Timing
In response to Mike Mentzer, “rep timing” was a key facet of coaching. He believed that to take care of correct type and security, and to make sure the goal muscle—not momentum—is doing the work, you have to take 4 seconds to carry the burden, pause for two seconds on the high of every rep, then decrease it for one more 4 seconds.
RELATED: Ought to You Elevate Weights Quick or Gradual? The Fast and Soiled Information
Coaching to Failure
One of many cornerstones of Mike Mentzer’s Heavy Obligation 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 truth, he believed that reaching full failure throughout your heavy set of an train was the best driver of muscle development.
He referred to reaching failure as passing by way of the “break-over level,” the brink under which you don’t stimulate development 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 growing the depth of your exercises. For him, the easiest way to attain this was by way of progressive overload—lifting heavier weights over time.
For instance, if this week you may curl 100 kilos for six reps and subsequent week handle 10 reps with the identical weight, it is best to enhance the burden sufficient the next week to deliver 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 objective is 10 reps however you are able to do 13, push for 13. If you attain the higher finish of your rep vary (reminiscent of 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 strategy to measure your progress was by monitoring your energy 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 beneficial recording the small print of each exercise. This consists of the date, workouts carried out, weights used, reps accomplished with correct type, and even your physique weight in the beginning of every session.
The logic is easy: In the event you’re constantly growing the burden you carry or the reps you full, your muscle mass are rising and adapting. If not, one thing in your strategy—relaxation, depth, vitamin, or restoration—is holding you again.
Substituting Workout routines on Mike Mentzer’s Exercise Routine
Whereas Mentzer selected the workouts in his program as a result of he believed they have been probably the most becoming, he permits you to substitute them periodically you probably 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 may’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 Professionals and Cons of Mike Mentzer’s Exercise Routine
Whereas he could have positioned himself as “the considering man’s bodybuilder,” Mike Mentzer’s exercise program isn’t completely aligned with our trendy understanding of what drives muscle development.
To guage what Mentzer acquired proper and the place he could have missed the mark, let’s discover the professionals and cons of his coaching methodology by way of the lens of science.
Professionals
Mike Mentzer’s coaching routine emphasised progressive overload, which analysis exhibits is the first driver of muscle development.
He additionally championed coaching by way of a wide range of movement, which proof additionally suggests is healthier for positive aspects than coaching by way of a brief vary of movement.
One other facet of coaching he acquired proper was monitoring.
Mentzer knew soreness or “the pump” weren’t dependable methods to measure progress. As an alternative, he inspired folks to give attention to monitoring will increase within the weight they carry, which is an goal signal of muscle development.
Cons
One of the crucial controversial features of Mike Mentzer’s exercise program is its low coaching quantity (variety of units). Though he offered robust arguments for this strategy, analysis constantly exhibits that doing extra units—no less than up to a degree—results in better muscle development 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 development, research now present that stopping 1-to-3 reps in need of failure might be simply as efficient and sure improves restoration.
His suggestions for coaching frequency have been equally flawed. Whereas relaxation is essential, proof exhibits that muscle mass are usually prepared to coach once more inside 48-to-72 hours. Due to this fact, ready seven days between exercises doubtless sacrifices positive aspects.
Ought to You Comply with Mike Mentzer’s Exercise Routine?
Mike Mentzer’s exercise routine has loads of benefit, however in its unique type, it’s unlikely to swimsuit 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 exhibits works greatest for muscle development.
That stated, with a couple of easy changes, Mentzer’s program might be an efficient and sensible strategy to prepare. For instance:
- Enhance Quantity: As an alternative of performing only one set per train, do 3 units. This may enhance your outcomes whereas nonetheless maintaining 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 approach to do that.
- Add Decrease Physique Quantity: The higher physique muscle mass 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 cut up squat) after the leg press.
- Rearrange Train Order: Pre-exhausting your muscle mass is an ineffective strategy to prepare. As an alternative of doing isolation workouts as pre-exhaustion units, flip the order so that you carry out compound workouts 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 development when you take it failure. This interprets to roughly 1-to-2 units per physique half per week, relying on how lengthy you allow between exercises.
FAQ #2: How does Mike Mentzer’s cut up evaluate to different 3-day splits?
In its unique type, Mike Mentzer’s cut up in all probability isn’t as efficient for muscle development as, say, the push pull legs or full-body splits, which prepare your muscle mass extra ceaselessly. By tweaking it barely, nonetheless (extra on the specifics above), you can also make it comparably efficient.
FAQ #3: Was Mike Mentzer pure?
Mike Mentzer admitted to utilizing anabolic steroids throughout his bodybuilding profession.
RELATED: 6 Issues You’ve At all times Wished to Know About Steroids
Scientific References +
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Software to Resistance Coaching.” Journal of Power and Conditioning Analysis, vol. 24, no. 10, Oct. 2010, pp. 2857–72, journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspxLike.
- Schoenfeld, Brad J, and Jozo Grgic. “Results of Vary of Movement on Muscle Improvement throughout Resistance Coaching Interventions: A Systematic Evaluate.” SAGE Open Medication, vol. 8, no. 8, Jan. 2020, p. 205031212090155, https://doi.org/10.1177/2050312120901559.
- “View of the Resistance Coaching Dose-Response: Meta-Regressions Exploring the Effects of Weekly Quantity and Frequency on Muscle Hypertrophy and Power Achieve.” Sportrxiv.org, 2024, sportrxiv.org/index.php/server/preprint/view/460/967.
- Vieira, João Guilherme, et al. “Results of Resistance Coaching to Muscle Failure on Acute Fatigue: A Systematic Evaluate and Meta-Evaluation.” Sports activities Medication, 9 Dec. 2021, https://doi.org/10.1007/s40279-021-01602-x. Accessed 11 Mar. 2022.
- Schoenfeld, Brad Jon, et al. “How Many Instances per Week Ought to a Muscle Be Educated to Maximize Muscle Hypertrophy? A Systematic Evaluate and Meta-Evaluation of Research Inspecting the Results of Resistance Coaching Frequency.” Journal of Sports activities Sciences, vol. 37, no. 11, 17 Dec. 2018, pp. 1286–1295, https://doi.org/10.1080/02640414.2018.1555906.
- Damas, Felipe, et al. “A Evaluate of Resistance Coaching-Induced Modifications in Skeletal Muscle Protein Synthesis and Their Contribution to Hypertrophy.” Sports activities Medication, vol. 45, no. 6, 6 Mar. 2015, pp. 801–807, https://doi.org/10.1007/s40279-015-0320-0.
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