Mike Mentzer Routine

[MikeyFXD35]

Has any one tried using his principals / routine. Over the years I have heard and read about his theories and just wonder if anyone has tried it for any amount of time and what if any results they achieved.

[Dave]

Not sure that that 4 training in 16 days is the best .. really, I never tried it, but I doubt it work really great... That's my opinion ..
Workout 1 - legs

Leg extension 12–20 reps (superset with leg press 12–20 reps)
Calf raise 12–20 reps
Sit-up 12–20 reps

Workout 2 - chest and back

Flat dumbbell flye 6–10 reps (superset with incline bench press 1–3 reps)
Overhead cable pullover 6–10 reps (superset with reverse-grip cable pulldown 6–10 reps)
Deadlift 5–8 reps

Workout 3 - legs

Leg extension 12-20 reps (superset with squat 12-20 reps)
Calf raise 12-20 reps
Sit-up 12-20 reps

Workout 4 - Delts and Arms

Dumbbell lateral raise 6-10 reps
Bent-over lateral raise 6-10 reps
Barbell curl 6-10 reps
Triceps cable pressdown 6-10 reps (superset with Dip 3–5 reps)

(Rest 4–7 days in between each workout)[2]

[Ritch]

^^^ That`s pretty much the same workout he gave to me while I had done some phone consultations with him around 1996 or so. My strenght went up and was dieting during the time. Your CNS is well recovered though when you do this. But I really think this is undertraining. Maybe try this for a few weeks if you`re really pressed for time something like this could fit the bill. But you gotta take these sets ultra serious and not **** up...

However, and much to what I `ve always suspected, Mentzer never trained this way. Mentzer did the typical HIT training, where you do 2 sets per exercise for 2-3 exercises per muscle. Like any other trainer, training people is a business and have to constantly re invent yourself. So as his consulting carreer went on, the solution to every problem was always the same "overtraining" The program layed out here is an example of this.

The biggest problem I see with something like this is if you get used to training like this you almost become lazy and will find it hard to go back to hit or any other type of training.

[MikeyFXD35]

Thats what I worry about, I actually did a HIT for 6 weeks and it was hard to go back.

This is what I was doing Mon-Wed-Fri
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

It just didn't seem like I was hitting each muscle group enough but it was a good change up. I understand that one really good set is better than 2-3 bad ones but I just didn't feel like I was growing. It seemed more like a maintenance routine. I may give this one a go again for a change.

[Ritch]

I don`t think a a workout like that would be good.^^^ First when you`re doing 1 set you have lot`s of warm ups to do. On stuff like bench, leg press, and shoulder press I do a good 5 warm up sets. Simply based on that, this workout would take to long.

If you were totally set on such a split I would at least reverse the order of the exercises from workout to workout.

But when I mean hit, it`s each bodypart once a week in the gym 4 times. 2 sets per exercise and 3 of them. This way you have the luxury of just training 2 body parts and can do a little more ab work than when you go 3 times...

It`s an intermedium of the extreme type of workout outlined above my Mentzer, not so much volume work either. That just burns me to shits. And like I said here, I heard on a radio show recently, that is how Mike Mentzer himself trained. He just kept reducing and reducing until it no longer made any sense.

[BIGABOY]

I did HIT training and liked it alot but u need a gym with good hours the training is 2 days on 1 day off, 2 days on 1 day off , 2 days on 1 day off, you make you muscle grow 3 times in a 9 day spand,

First day was, chest,back( one for width, one for thickness),shoulders,tris
second day was -legs, bi's ,forearms.

work outs shouldn't be longer then 45 mins,

This type of training help me break through plateus when i was stuck

I would post a program but no time,

BIGABOY

[MikeyFXD35]

Right now I train
day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Arms
2 Days off.

Usually my first set is "the core" exercise. ie Chest -bench press Back - Pull ups etc.
1 warm up - 1 about 80% 2 - 100% 1-drop set. I try to keep the reps under 8. I complete the workout with 3 or 4 other exercises between 2 and 3 set. I have been doing this now for 24 weeks and want to switch it up but to what or should I just keep on this routine.

[Ritch]

I like that routine but really think a whole day for shoulders is not necessary. I find it weird to have a full day for shoulders, yet the leg day is all in one. Maybe put hams with shoulders?

I would say you don`t need a full day for chest either. But then again it`s just my persoanl preference.

[Canadian Protein.com]

I agree with pretty much everything Ritch has to say about this...

I also agree with him about a full day for shoulders...you're already hitting shoulders indirectly with chest and back anyways...no need for huge shoulder days!

My shoulders starting rounding out more and I starting to notice they were growing when I dropped my shoulder day completely. I now only do 1 exercise for medial delts on chest day and 1 rear delt exercise on back day...works awesome for me!


I like that routine but really think a whole day for shoulders is not necessary. I find it weird to have a full day for shoulders, yet the leg day is all in one. Maybe put hams with shoulders?

I would say you don`t need a full day for chest either. But then again it`s just my persoanl preference.

[cog]

Mentzer had a few unusual beliefs.IIRC,he used more machines than most.I think his methods work well for biceps,primarily because mind/muscle connection is usually good for most people.Who remembers him declaring that an ice cream cone after working out was sufficient for growth?

[Ritch]

^^^ I think I remember hearing something along those lines. What a nut job...

[dremen]

Right now I train
day 1 - Chest
Day 2 - Back
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Arms
2 Days off.

Usually my first set is "the core" exercise. ie Chest -bench press Back - Pull ups etc.
1 warm up - 1 about 80% 2 - 100% 1-drop set. I try to keep the reps under 8. I complete the workout with 3 or 4 other exercises between 2 and 3 set. I have been doing this now for 24 weeks and want to switch it up but to what or should I just keep on this routine.


Not to be rude, but your routine blows....

Try this for a month then get back to us here:a+

Monday-Chest/Biceps/abs
Tuesday-Back/traps/calfs
Wednsday-OFF
Thursday-Quads/hams
Friday-Shoulders/triceps/forearms
Saturday-OFF
Sunday-OFF

[Ritch]

Not to be rude, but your routine blows....

Try this for a month then get back to us here:a+

Monday-Chest/Biceps/abs
Tuesday-Back/traps/calfs
Wednsday-OFF
Thursday-Quads/hams
Friday-Shoulders/triceps/forearms
Saturday-OFF
Sunday-OFF

Unless you find training biceps the day before back is a good idea, sure, it`s a good routine.

[MikeyFXD35]

Doing any arm workout with a major part like back or chest seems like a waste. If I do chest and bi's then back the next day how can you hit your back when your arms are wrecked from the day before. You get a bicep workout during a back as for tri's during a chest. I should have added I do smaller muscle and abs as well with the workouts. My shoulder day is and ab day. Back-forearm.

I guess it come down to how hard you hit it when you workout and how long you have to spend at the gym. After my shoulder workout I can barely lift my my arm to open the door, there's noway I could see myself doing a triceps workout.

I use to do something similar to that years ago but I found myself holding back and saving something for the next body part.

Like I said Im looking to change things up for 6 weeks so I'll take a look.