HEAVY DUTY BASICS Not-to-failure (NTF) workouts: Several chapters and a detailed chart illustrate precisely how to integrate NTF workouts into your standard HIT routines for best-possible results. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. Squat "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. Remember to use strict form when doing all of your exercises. The idea is that by stopping short of failure you spare your recovery ability the task of having to overcompensate from a much deeper inroad. And Mike made at least one appearance at the old Lancaster Health Spa. 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. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Bench press - 1 x 8 reps Drew Baye: Did you use NTF workouts in training David Hudlow, who in your HIT book gained 18-1/2 pounds of muscle in two weeks and 39 pounds of muscle in 6 months? We had been steam-rolled, and worse captivated somehow by what we heard. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. The men in the magazines that I admired were the classic physiques, such as Steve Reeves and John Grimek, as well as Ron Lacy, who won the Mr. America in 1957 and had terrific calves. 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. Ray Mentzer's experience is it. For your next workout, I want you to increase the resistance by 25 percent (which is 75 percent of your normal resistance for 10 repetitions). Ray learned that Mike had severe cardiac problems while he was waiting for the kidney transplant, and Mike passed away on June 10th, 2001 as a result. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Drew Baye: Whats your take on the current Mr. Olympia competitors? Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. You must be logged in to post a comment This website uses cookies to improve your experience while you navigate through the website. Drew Baye: Are you currently working on anything new and exciting? Breakdowns - This practice involves stripping off about 10% of the resistance you're using and grinding out a few more reps. You can opt to drop the poundage once or twice a week, depending on how much intensity you're ready for. Drew Baye: Ive read that Ray Mentzer was somewhat of a comedian. No other training book has this type of history or background material, which I believe is worthwhile and meaningful in understanding the why of HIT. In the end, Rays life was both successful and tragic. Work out no more than three days per week. Similar things can be said of delts, calves and abs based on the same principle. Harder, briefer exercise helped create larger, stronger muscles. An erudite man, Mentzer recorded his training thoughts in journals not normally given to science, publicly crediting his improvement in 1976 to an increase in training intensity. In two weeks, Caseys body weight was up to 210 pounds. Wilbur was, and still is, a wheat farmer. As well I found him very bias towards AJ, as in he was never wrong. Ray neglected to tell Martina that there were dangerous crocodiles inside. Lateral Raise One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. 1976 Jr. Mr. America (Tall) So we use the body's abilities to create inroads into existing strength to our advantage. Ray kept up his arduous training in 1983 while utilizing different programs. Durning his interview with John Little, Mentzer opened up in great detail about the routine that earned him the famous physique we know today. 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. Has a great fear of ocean swimming because he doesn't "want to become filet mignon for some shark!". Homemade Salsa, Fresh Toppings, Make Mango Ginger Rice Bowl, Tasty And Delightful, How To Make Caramelized Onions, Sweet, Delicious, How to make Reuben Egg Rolls at home? McCutcheon trains by himself in his basement. Chest & Back. Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. As HIT decreased its following from 16 to 8 percent, high-volume training (HVT) increased its numbers from 16 to 24 percent. Look at the workout accompanying this article for a few minutes. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The New Bodybuilding for Old-School Results by Ellington Darden. That being the case, then I must go with chapter 16: shocking your hips and thighs. Although systemic recovery is still affected by each workout more time is allowed for local recovery. Leg Curl Breakdown (one drop in weight) Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? Ive never taken Drews writings, comments as disdain for slow rep training. That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. And Whitley achieved that without the help of creatine. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. Ray Mentzer had a different viewpoint. Ray frequently rested completely for 34 days after his rigorous training sessions. Having trained on Mike Mentzer's Heavy Duty 1 Routine (find that book on Mike's site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** My Cellar-Dweller Experience Ken always came back for more, and perhaps most importantly, asked intelligent questions. I assumed one of the Mens Health design team would be assigned to do the layout of my book. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. I dont know what went wrong., New High Intensity Training Book Differences. There was none of this flexed posturing that you normally see among men with big arms. For the first time in years, Im actually very psyched about my training again. 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. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. We both tried at least a half-dozen times each, to wedge a comment into Coopers dissertation. The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. That reinforced to me that Ray Mentzer was the strongest man Ive ever trained, and Ive been training people for more than 40 years. Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. And of course, lets not forget about that middle 68 percent, the wishy-washy majority, who have trouble believing seriously in any training philosophy for very long. Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. The 18-1/2 pounds of muscle occurred in 11 days, not 14. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. Anyway, review chapter 16 to find out all the how-tos. Press Behind NeckStage reps !,especially now that hes dead and kept on raving about Casey Viator. Incline barbell bench press (5 sets, 6-8 reps) Back Workout On this back routine, Mentzer hit 5 different exercises. According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. Wed effectively double team Cooper and help him understand exercise, generally and specifically, and then share with him the advantages of strength training on Nautilus equipment. 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. # posted by Paul @ 10:00 AM. When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. 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. His greatest asset was his physical strength. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. When I visited Rodales main photography studio in Emmaus, I met with my editor, Lou Schuler, who also is the fitness director for Mens Health. And, hes into the martial arts, so he does some of that several times a week. Then release it for another positive. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. Ken and I, for several years, had tried various approaches during Nautilus seminars to debate people who believed they needed daily aerobic activity to be healthy. 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. We then expected some locking of horns to occur. Chin While Mike showed little desire to train intensely in Lake Helen, Ray was just the opposite. When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. Indirect effect can be thought of as a sort of ripple effect. In Pennsylvania, the United States, Ray Menzer was born in August 1953. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. 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. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. Photography: To illustrate the history, I also have more than a hundred photographs from the 1970s that are placed throughout the text. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. Also make sure to increase the weight in a particular exercise whenever possible. Darden says that isotonic work provides more work for the cardiorespiratory system, but in my experience isometric work can also be very taxing. Ray was concerned about this since he didnt want his brother to put too much stress on his body given that he knew he had cardiac issues. Jim Flanagan and I trained Casey for several months in 1978, and helped get his body weight up to 220 pounds, but it was a real chore trying to get him fired-up for the majority of his training sessions. Being 32, super busy, getting little sleep and working so much did not help. Family, Partner, Biography, How to make Garlic Dressing? Does he start splitting his workouts? timed static contractions have become popular with some instructors for use with clients who cant perform certain exercises through a full range of motion due to physical problems or injuries. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. "The secret, if there is one, is high intensity. Mentzer died on June 10, 2001 in Rolling Hills, California. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. Undergrip row 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. 1-2 Sets for as Long as Possible. Then, the high altitude associated with being in the mountains of Fort Collins, Colorado, had him feeling somewhat dizzy, especially during his workout. Leg Extension Body Building Links. Surely, with the correct instruction and motivation, we can turn a reasonable percentage of them into HIT believers. But Ive never had the chance to train him, or train with him. Is there anything Im missing here? Jones had an interest in producing how-to videos on many aspects of sports medicine. Learn all you can about what motivates you. Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. 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. After a while, we would have to pin additional weight on most of the Nautilus machines. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. Roy Hilligen (51) impressed me with his overall muscle density combined with extreme definition. Mike was 11 years old, while Ray was 9 years old. Thanks to Lou Schuler, who did a superb job with editing my words, and Carol Angstadt, who made the format and illustrations pop with excitement, The New High-Intensity Training is going to be, in my opinion, my best book yet. 06-08-2013, 11:15 AM Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory.
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