Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. Copyright © 2001-2020 BodybuildingFanatic.com. Important, you must have a clock or a watch with a second hand that you can place in plain sight. And yet, Ellington Darden, Ken Leistner and Peary Rader have watched hundreds of men and women gain real muscle that was impossible for them to build before training harder and briefer. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. A similar result occurred when Arthur Jones put Ray on an eight-exercise, one-set-to-failure (drop sets being considered one set) exercise program in 1983. Since they were a few of the forerunners of High Intensity Training, one question I get about them is: How intense was their training? HGH . Bodybuilding was a lot healthier then. Among these regimens was the well-known Heavy Duty Training.. Leg Curls . Make them alternate days, and try to rest on your off days. During the competition, Mike and Arnold had a bitter argument that was never settled, and worse, continued to fester. As bodybuilders most of us want to feel as though we're "sculpting our bodies" not allowing nature (read: rest) to do most of the job for us. Rest 2 to 3 minutes It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. After a while, Ken asked me what I thought about his new section, which he called Exercise Versus Recreation.. But perhaps more importantly, research shows that with that sliding 8 percent, if there was a unified HIT push, it could rather quickly increase back 16 percent, or 3,200,000 trainees. And Mike made at least one appearance at the old Lancaster Health Spa. I was a bit worried. John Little. Bent Over rows "The secret, if there is one, is high intensity. . This crazy author thinks I want spaghetti arms! We then expected some locking of horns to occur. Chin After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. His greatest asset was his physical strength. After some small talk, he was going to ask him bluntly to define exercise. Ive tried them several times and Ive definitely felt the tension. Ive modified my own workouts and training schedule considerably after reading the book, and am already noticing improvements in my progress. I do think, however, that the creatine monohydrate formula was responsible for from 25 to 30 percent of the results. 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. But he had recently signed off on the purchase of two lines of Nautilus machines for his Aerobics Center in Dallas, primarily because of two hospitable Nautilus guys hed talked with one stormy night in the Atlanta Airport. Reverse curlStage reps He died in 2001 from heart complications. It was starting to become a sideshow then. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. But it wasnt until Jones started experimenting and writing about negative work in 1972, that any bodybuilder took it seriously. As well I found him very bias towards AJ, as in he was never wrong. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. One day, Martina Navratilova, the famous tennis player phoned. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. A goal of 160,000 for The New HIT seems reachable. On June 10, 2001, Ray discovered that his brother would never get out of bed. Or a training partner with a watch can talk your through each phase. 1976 Jr. Mr. America (Tall) RAY MENTZER: TRAINING TIPS FOR MORE PRODUCTIVE WORKOUTS John Little 19.2K subscribers Subscribe 3.7K views 3 weeks ago THE 4-PHASE CONTRACTION SYSTEM (PART 2): TRAINING TIPS FOR MORE. Drew Baye: When Jones trained someone, was he a stickler for form? The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Could someone from Nautilus pick her up at the Orlando International Airport the next day at 11:00 AM? Published in the October 1971 Ironman, Viator's routine hit the bodybuilding world like a tsunami: three whole-body workouts per week, 20 all-out reps per set, sometimes only one set of an exercise and always very few working sets per bodypart. Pay particular attention to the bottom turnaround. Bill Pearl was a major influence on Rays bodybuilding. Was Arthur Jones the first person to introduce negative work to bodybuilding? 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. Ellington Darden: Negative work (eccentric muscle action) was kicked around haphazardly in the physiology world before Jones came on the scene. 2021 Drew Baye. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. Stiff-legged Deadlift His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. You can build up to it. For 90 percent of his exercising, he never used an Olympic barbell. He ate a well-balanced diet that included foods from many dietary groups, such as grains, vegetables, fruits, meat, and healthy fat sources, as opposed to focusing solely on proteins. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. On a beach, Ray and Mike Mentzer engage in some joint flexing. He built a super, heavy duty hydraulic with a control that a training partner could operate. DB shoulder press - 1 x 8 reps Once he had reached that stage, Ray would ask his workout partner to assist him in performing another 2 to 3 forced reps while maintaining slow, precise form and controlling the weight. 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. 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 . Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Today, I live approximately 25 miles from Ken. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. . The stronger he is, the more a set of exercise can make an inroad into his existing abilities. His left arm was 19 inches. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Compared to full-range exercise, Id have to say that full-range exercise given that youre dealing with healthy trainees would supply many more benefits. 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. If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Ray Mentzer Workout Here is a sample Ray Mentzer style high intensity training workout routine: Monday Bench press - 1 x 8 reps Incline press - 1 x 8 reps Flyes - 1 x 12 reps DB shoulder press - 1 x 8 reps Tricep Extensions- 1 x 10 reps Wednesday Squats - 1 x 16 reps Leg ext - 1 x 16 reps Leg curl - 1 x 16 reps Calf raise - 1 x 12 reps Friday Over the course of several videos, the brothers put Markus through three high intensity workouts: 1. Gday Drew Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. 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). Wrist roller, Day Three Drew Baye: What did you think of Mentzers Heavy-Duty books? Hey Fred, glad you like the interview. They shared an apartment after moving in together, and during the ensuing months, they became closer. Mentzer was inducted in the IFBB Hall of Fame in 2002. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. A little known fact is that Arthur Jones went through the same training program in Colorado as Casey, with one exception: He did no lower-body exercise. The exact physiological processes aren't completely clear, but what happens on a muscle-training level is clear. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. Overall, Im very pleased with whats happening with the book. He also has several bars and 400 pounds of free weights. I believe that after you read The New High Intensity Training, you will be too. 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. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Mike himself trained three times a week with 30-minute workouts . Mike believed in training with a partner who can assist when reaching failure. I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match. Of course, in the long run, youre going to need large amounts of both. At any rate, Ray was actually a really big, strong dude in his peak years, sometimes weighing in at a massive 270 pounds or more. Ray and Mike were putting the finishing touches on their newest training DVD, HIT, on June 9th, 2001. Use about half the weight (50 percent) that youd normally use. Born: But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. Drew Baye: While its important not to workout too long or too often, do you think that many high intensity training enthusiasts have gotten carried away with reducing the volume and frequency of their training? I once read about Ray Mentzer training legs once a month! I thought Mike would have thrived being around Nautilus and Arthur Jones. It happened to me, to Flanagan, to Boyer Coe, to Ray Mentzer. As a result, Hudlow made steady progress for the entire 6 months that I trained him. Then, perform slowly paced reps in the hardest one-third (or stage), first; the second hardest, next; and the easiest thirst, last. Food blog that features daily healthy recipes. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. Sadly the whole Menter family seemed to have health problems and all died at a fairly young age, the most shocking was that Mike Mentzer died of heart failure at 49 years old and Ray from kidney failure just a few days later at only 47 years old. How do you get a physique like Chris Evans? Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . Harder, briefer exercise helped create larger, stronger muscles. Calf Raise Breakdown (two drops) Ray Mentzer's experience is it. When Joe Cirulli, Jim Flanagan, Joe Mullen, and I visited Arthur Jones on July 29, 2004, some thought-provoking discussion took place concerning a new HIT concept. Barbell Curls - 1 x 10 reps Rest 2 minutes Interestingly, I replicated the 14-day experiment with another Gainesville Health & Fitness subject, Michael Spillane. But I believe its a reasonable goal to aim for one-tenth of that number during the first year after publication. It's easy to drift away from high intensity principles. Joe Weider rehired Mike in the fall of that year, but after six months, Mentzer left to assume the editorship of Workout, a newly launched magazine. This effect is only partially due to metabolic stimulus. Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. Here is a sample Ray Mentzer style high intensity training workout routine: Monday Ellington Darden: Yes he was. It was during this project, which continued for four years, that Hutchins tested and applied the initial SuperSlow protocols. It's part of bodybuilding legend how the squat affects overall body strength and size. They have a New York City office, but the majority of their publishing house in located in Emmaus, Pennsylvania, which is a quaint community in the foothills of the Blue Ridge Mountains. Edit: two DAYS not years, my b Friday Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Bench Press During the 10 years that Ken worked at Nautilus, he and I were involved in four major strength-training and fat-loss projects, as well as dozens of Nautilus-related seminars and workshops. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. In 1970, when Hutchins graduated, the high school was five times larger and Ken was the strongest male in school. 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. 1-2 Sets for as Long as Possible. . Ellington Darden: I certainly think timed static contractions have value. As for gaining eighteen pounds of muscle in two weeks, Ive never personally trained anyone who has put on that much size, but knowing how quickly I can put on a few pounds with creatine I wouldnt rule out the possibility that someone like David Hudlow who is much larger than I am could gain a significant amount of size with Ells creatine loading protocol. I think the major limiting factor to true isometrics is the lack of negative work which appears to be the most important part of the exercise for stimulating strength and size gains, and the lack of full-range strength improvement. I choose to remember the drug-free bodybuilders who influenced me when I was growing up. 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. The only possible mechanism I can see working against isometrics is if the load is needed to shock the muscles into contracting more strongly than is possible voluntarily, even where the isometric trainer is very experienced and determined. Hutchins and I both has access to weights through the school system. Ellington Darden: It is interesting that both Ken and I were raised in Conroe, Texas, which is 30 miles north of Houston. Likewise, the indirect effect ought to be greater as well. In a relative sense, the so-called easiest stage will not seem at all easy. He would exert himself to the point of muscle failure because of this. If any nontheoretical, real-life example will serve to prove the efficacy of indirect effect. Day One At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. Drew Baye: Thanks, thats a fascinating story. Answer: Mike trained very, very intensely as did Ray. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. The Ray Mentzer story is one of success, but also tragedy. (By the way, I agreed with Mikes assessment.) Ray Mentzer has weighed in at 270 and Lou Ferrigno has competed around 300 pounds. Mike & Ray Mentzer - In the Gym. Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Did he ever do any amusing things around Nautilus? . No problem, he simply dropped down on one knee in front of Cooper and continued. Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? Over the last 30 years, Ive been around Arnold four or five times. 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. Machine Pullover or Dumbbell and Cable Pullovers Together. Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. It involves a very unique way to vary the repetition number, as well as the slowness of each repetition. Leg curl - 1 x 16 reps Mentzer, however, was only warming up. Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. He handled almost the entire weight stack on every Nautilus machine and his workout was almost equal to what Casey Viator could have done in his prime. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. Sorry for the humungous post Drew; hope it is useful. Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. . Do you want to As a bodybuilder, your goal is to increase your muscle mass. All rights Reserved. One of the funniest Ray Mentzer/Arthur Jones stories occurred during the summer of 1983. All it takes to get bigger and stronger, Miller says with his friendly demeanor, is an understanding of weight-training basics and hard work.. He passed away in 2001 at 49-years-old due to a heart attack. Mike and Ray Mentzer Dead Monday morning, June 11, 2001, an e-mail was sent to us saying that Mike Mentzer has passed away June 9th. His name was Wilbur Miller and in 1964 he deadlifted 715 pounds, while weighing 245 pounds, which was a world record at that time. Dip He started to sculpt his body after falling in love with the iron right away. Evidently, her interest in seeing the video studios had vanished. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Mentzer won the Mr. Universe and Mr. Olympia titles with perfect 300 scores in 1978 and 1979, respectively. Ellington Darden: I like SuperSlow. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. Drew Baye: Are you currently working on anything new and exciting? 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Jones began immediately training Viator on a three-times-per-week schedule, and true to his expectations, Viator started growing. # posted by Paul @ 10:00 AM. - 1 x 8 reps Casey Viators training history at Nautilus provides an interesting example. Joness personal form when he trained himself was impeccable. What was Ray Mentzer's arm training routine? Ellington Darden: Actually, I guess what Im saying is that if you want to get the best-possible results from HIT, you must have Arthur Jones as your personal trainer. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. 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. Platz sets seemed to last forever and be more painful whereas Mike and Rays sets were shorter with lower reps. Ray really liked stutter reps where as Mike liked rest pause reps. Much of it depended on where they were training, who they were training with and what equipment was available to them. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. You take your normal weight or resistance and instead of going to failure or beyond, you simply quit two reps short of your previous best effort. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. Do Your Hormones Affect Weight Gain and Loss. She had promised to help me later with my tennis serve. Out of curiosity, which one do you like the best? When Ken started high school he became a friend to one of my Conroe classmates, Philip Alexander, who was in medical school in Houston. During one of these squat meetings, Ray accomplished a remarkable achievement by performing two reps of a 900-pound squat. . Ellington Darden: I cover some similar topics, such as intensity, form, and progression. Mike continued to train and excelled in the gym and his academic pursuits. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. He performed one set of 11 or fewer HIT upper-body exercises, three times per week. Ray was forced to wait for a different donor. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. Drew Baye: How many bodybuilders do you figure are interested in HIT? The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. 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. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. Ray would approach failure after the ninth rep because the weight would be too heavy. And How tall is Arnold? Ray would throw Saturday night squat parties every Saturday night. But Ive never had the chance to train him, or train with him. This is something I will be covering in the book, with references. Theyd lift the weight under control and then pump up the hydraulic for a much heavier negative. Dip As a general rule I dont recommend stopping an exercise short of momentary muscular failure and instead recommend allowing extra days for recovery or doing a workout just focused on smaller muscle groups which wont affect recovery as much. Maybe it was Martinas tone of voice, or maybe she forgot to say please, whatever it was, it didnt set right with Jones. Mike Mentzer split What was the Mike Mentzer's training split? Shoulder presses, declines, inclines, pull-downs, curls, etc. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. Exploiting indirect effect can become the key to excellent, even startling, gains. And it can still be accomplished without drugs today. The materials are provided "as is" and without warranties of any kind either express or implied. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Ray lost his fight against Bergers Disease and was found dead in his apartment less than 48 hours later. Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. The primary reason I wrote The New High-Intensity Training was to help bodybuilders learn how to train, and more importantly, how to train themselves. In two weeks, Caseys body weight was up to 210 pounds. Ellington Darden: Over the last 25 years, I worked with a lot of major publishing houses, such as Little Brown, Simon & Schuster, Contemporary Books, and Putnam. Incline Flye Finally, the storm cleared, and the three of us boarded the same plane to Daytona Beach. Dumbell Flye Flat dumbbell fly (5 sets, 8 reps) 5. Ken always came back for more, and perhaps most importantly, asked intelligent questions. 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. Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. Ray had become a full-time competitor by the age of 23. In his first bodybuilding contest, he met the winner, Casey Viator. His triceps, in particular, when viewed from behind, reminded one of two . And he did so 41 times in 1970-71. I admire big, muscular arms, broad shoulders, thick chests, and great legs but I dont admire them when theyre connected to bloated, 42-inch waistlines.
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