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HIT MEN: The Story of High-Intensity Training - The Barbell - 8 day rest - Day 3. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. A careful look will reveal that your arms are actually worked hard on all three days, even though it's not always direct isolation. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. First, you need to have access to an efficient leg-press machine, one that you can adjust by moving the seat forward to prevent you from locking the knees. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. 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 Without getting into the finer points of the SuperSlow philosophy, I want to say simply: Ken Hutchins carefully studied repetition form, which was and is a subset of HIT, and turned it into a full-fledged business. HEAVY DUTY BASICS Mike Mentzer split What was the Mike Mentzer's training split? Ray Mentzer has weighed in at 270 and Lou Ferrigno has competed around 300 pounds. He achieved the same in the AAU Mr. America competition one year later. Rest 2 to 3 minutes This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. What I see is experimentation and progression in both methods and teaching them over time refinement. I once read about Ray Mentzer training legs once a month! High Intensity Training Mike and Ray Mentzer Style As you can see, my book is distinct from the others. 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. The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. 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. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. That reinforced to me that Ray Mentzer was the strongest man Ive ever trained, and Ive been training people for more than 40 years. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! It would be impossible to sell a book to each of those existing, 1.6 million trainees. This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here. Drew Baye: Can you tell me more about this NTF workout. The Mike Mentzer Archives Articles, Interviews, and Quotes from Undergrip row Question: Given your disdain for slow rep training, why did you not ask Dr. Darden specific questions as to why he felt slow training was so beneficial (which he does). And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. The Private Side of Mike Mentzer - NECKBERG He played defensive tackle and was about 6 feet 2 inches tall and weighed 230 pounds. So, be prepared to train alone. Who framed Roger Rabbit? Mike Mentzer - Evolution of Bodybuilding His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Mike started working out three times a week, and at the age of 15, despite only weighing 165 pounds, he could bench press 370 pounds (170 kilograms) (75kg). Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Joness personal form when he trained himself was impeccable. Harder, briefer exercise helped create larger, stronger muscles. According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. Hutchins was going to ease over and take a seat beside Cooper. The Mentzer brothers were fairly candid about the steroids they used, especially Ray if I remember correctly. As the name would suggest, this routine isn't for the light of heart. Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. Flat dumbbell fly (5 sets, 8 reps) 5. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? Surely, with the correct instruction and motivation, we can turn a reasonable percentage of them into HIT believers. The plain truth is that hundreds of thousands of men throughout the middle of the last century strengthened and built their bodies without drugs. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. He achieved the same in the AAU Mr. America competition one year later. Perform the exercises in this routine back-to-back, except where a rest is indicated. At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. 1 1/4 Reps - After bringing the bar into a contracted position, let it return only one-quarter of the way, then contract it again. 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. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. Wilbur was, and still is, a wheat farmer. Interview With Ellington Darden, PhD. - Baye Ellington Darden: Arnold had a great peak on his right arm. I could feel myself actually growing during and after the workout.. Ellington Darden: When I joined Arthur Jones and Nautilus in 1973, it wasnt long before Hutchins drove to Florida to see for himself what was happening. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. He developed Bergers illness. With the plan in mind, Hutchins hurried over but just as he approached, an older woman took the seat beside Cooper. Mike Mentzer Workout Routine (UPDATED 2023) | Baller Circuit Mike believed in training with a partner who can assist when reaching failure. Another option if someone wants to train more frequently is to follow a split routine. Ray used the same Heavy Duty Training training regimen as his brother Mike. His left arm was 19 inches. So were all the negative reps, extended sets, stutter reps, rest pause and hydraulic assisted reps any more productive than the traditional set training? There we were with thousands of frustrated people and a couple of hours to burn. 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . DORIAN YATES THEN AND NOW - Dave Draper But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. And his size increase is all the more impressive for having been accomplished while getting leaner. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. It was during this time that he developed his largest physique. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Four years passed . Wrist curl1 1/4 reps Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. But Ive never had the chance to train him, or train with him. RAY MENTZER: TRAINING TIPS FOR MORE PRODUCTIVE WORKOUTS - YouTube I apply many of the techniques in my workouts each week. 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. Ray Mentzer's Mr. America Pec Routine Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. Remembered for their contributions to bodybuilding and their influence on how people train forever. Drew Baye: What did you think of Mentzers Heavy-Duty books? HIT workouts for days afterwards. Likewise, the indirect effect ought to be greater as well. Mike Mentzer | Profile | Bio | Stats - Generation Iron Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. 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. The latest statistics from the Sports Goods Manufacturers Association reveals that approximately 20,000,000 males in the United States are actively involved in bodybuilding and strength training. Lateral Raise While Mike Mentzer was serving in the US Air Force, he would work 12-hour shifts, and then follow that up with 'marathon workouts', as was the accepted standard in those days. Ray went to bed after a long and demanding day at work, but Mike continued to work late. Mike Mentzer's 'Heavy Duty' Training Routine - Iron and Grit Fitness But Ken often strength trained with the team and was significantly stronger than the top players. Rest 2 minutes Seriously, I know that most people will have great difficulty even locating a knowledgeable trainer, much less ever getting a personal training session from Arthur Jones. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. I was a bit worried. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. We bid him good night and invited him to visit us the next day at the Nautilus headquarters, if time allowed. all at 19 years of age. There is a lot of research on microtrauma and hypertrophy. In my mind, Im thinking . Is the science of microtrauma and its alleged role in hypertrophy well understood? But I heard about his visit from Jones, Viator, and Larry Gilmore. Ive experimented with all styles of leg presses and this one is the hardest of all. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. It works. By Paul Becker. Kens parents would not permit him to play football. A couple of years earlier, at one of the industrys annual fitness conventions, Hutchins had been involved in a panel discussion that included Cooper. 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 . No problem, he simply dropped down on one knee in front of Cooper and continued. Your goal is for each repetition to take 30 seconds: 15 seconds on the positive and 15 seconds on the negative. Furthermore, the chart and routines extend for longer than a year. He built a super, heavy duty hydraulic with a control that a training partner could operate. Ive modified my own workouts and training schedule considerably after reading the book, and am already noticing improvements in my progress. The very first things a musclehead will notice is that upper arms are exercised only once during the three workouts. 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. 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. I must point out this about Viators courage and fortitude. 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. Look at the workout accompanying this article for a few minutes. Drew Baye: Shoot straight with us. Mike and Ray Mentzer Heavy Duty Training - Bodybuilding When a trainee thought he was finished, Jones could always get at least two more reps from that individual. Drew Baye: When Nautilus hired you, did Ken visit you in Florida? There was talk of the unusual arms on the boy (Mentzer) as good, some said as Viator's arms. Ray, his brother, who is also suffering from illnesses, found him. When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. There is nothing wrong with repeating things other people have said if those things are right, if you give credit where credit is due, and if you are adding value to it or making it accessible or understandable to a new group, and Ell accomplishes all of these with his books. In New Orleans, a month later at the Mr. USA, Viator weighed 210 pounds and was more cut than he was when he was 5 pounds lighter. Ray Mentzer - Greatest Physiques Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. Thank you for your reply; I appreciate that this is stuff yet to be fully resolved by science but for me your considered opinion nevertheless carries weight. Life is too short to be small. We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. 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? Promoted with an extensive Internet media campaign. To change the subject . Out of curiosity, which one do you like the best? Why? Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. 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. I think that a little articulateness goes a long way here; the standard is way above that of the average muscle-mag and the result is a more penetrating Q&A that the reader can draw useful conclusions from Darden expresses himself well. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. In a relative sense, the so-called easiest stage will not seem at all easy. 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. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Theres a lot of the interesting stuff concerning Arnold and Arthur in chapter 5: How HIT Humbled Schwarzenegger. Arnold, for perhaps multiple reasons, couldnt get the hang of high-intensity training the Arthur Jones way. I can now see why! We had been steam-rolled, and worse captivated somehow by what we heard. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. A diversified man with broad interests, Mentzer has earned the reputation of "the thinking man's . Wrist roller, Day Three All the other HIT books eventually have you performing split routines.