High-Intensity Training the Mike Mentzer Way (NTC SPORTS/FITNESS)

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High-Intensity Training the Mike Mentzer Way (NTC SPORTS/FITNESS)

High-Intensity Training the Mike Mentzer Way (NTC SPORTS/FITNESS)

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Arnold Schwarzenegger, and Bill Dobbins. The new encyclopedia of modern bodybuilding (Simon and Schuster, 1998), 205. From reading this book I learned about Mike Menzter’s 'achieving failure’ philosophy with lifting weights. He advocates for only doing six to twelve reps per exercise but with a very heavy weight. This is because research suggests that taking a muscle to failure creates more micro tears in the muscle, resulting in increased growth. This is shown when he says, “You have to achieve failure, you have to take it that far, but nobody wants to go that far, it's too scary.” He doesn't use failure with a negative connotation, instead, after each workout template he says, “Congratulations, you have achieved failure.”

In the course of writing this article, a good friend — who loves bodybuilding — made the mistake of asking me about Mike Mentzer. After receiving a 20-minute, largely unsolicited lecture, they asked an even better question — was he a bodybuilding legend?In 1965, Mentzer traveled to the first Mr. Olympia contest with his dad’s old workout partner. ( 3) At the Olympia, two things happened. First, Mentzer encountered Larry Scott (the man who won the first two Olympia titles). Second, Mentzer decided that he, too, would one day become a Mr. Olympia. https://youtube.com/watch?v=PgtX97SIMek Video can’t be loaded because JavaScript is disabled: The Legendary Mentzer Brothers (https://youtube.com/watch?v=PgtX97SIMek) According to David M. Sears, a friend of Mentzer and an editor and publisher of his Muscles in Minutes book, he stated that: [4] I found this book to be enlightening and extremely motivating. Prior to this, I did not know much about exercise physiology and basically just blindly followed programs I was recommended from friends or found on Reddit. While reading this I started a new gym and began on the program Mentzer suggests in Chapter 13. This book filled a lot of gaps in my knowledge. It also gave me insight into why previous attempts of higher volume training stagnated or plateaued. This book educates and equips you to build your own program when you understand the principles.

Mentzer's empirical answer? Go balls-to-the-wall in the gym to the point of absolute muscular failure. If muscle increases size through repairing these microtears, make as many microtears as you can by pushing yourself to your physical limit. This is the premise of high-intensity training. Then, once you've done your whopping 25 minutes of 2 agonizing sets to failure per body part? Go home for a week. Don't come to the gym for 7 days. Read a book. A philosophy book. Start a salsa company. Hug your dog. Get a hobby that doesn't involve having the fellas oil you up. Cultivate your mind. What isn’t communicated in the workout above is the intensity Mentzer brought to his training. Typically he did only one or two sets per exercise. Using pre-fatigue and forced reps, Mentzer’s philosophy was simple — obliterate the muscles and then move on. His workouts were often 45 minutes in duration.Developed by Paul Delia, Maximum Overload Training prescribes moderately low volume (six to nine sets per bodypart), 30-40-minute workouts, and low-reps with basic exercises. Max-OT advocates using weights so heavy that failure is reached in no more than six reps but diverges from high-intensity training in cautioning not to go beyond failure. This system peaked in popularity when its most prominent practitioners, drug-tested bodybuilders Skip LaCour and Jeff Willet, won the overall IFBB Team Universe Championships in 2002 and 2003, respectively. The Sandwich, ‘Mike Mentzer,’ Ironman, 1 November 2001. https://www.ironmanmagazine.com/mike-mentzer/ Rest-pause is another method of transcending failure. Mike Mentzer had a unique method of doing rest-pause. He advised doing a set of four to six maximum reps with rests of 10-15 seconds between reps (and a 20% weight reduction near the end), so, in essence, the set would be a series of all-out singles.

High-Intensity Training the Mike Mentzer Way was Mentzer's final work. In it, he detailed the principles of high intensity weight training. Weight training, he insisted, had to be brief, infrequent, and intense, to attain the best results in the shortest amount of time. Heavy Duty II also espouses critical thinking. In this book, Mentzer shows why people need to use their reasoning ability to live happy, mature, adult lives, and he shows readers how to go about doing so. Bodybuilding was endorsed as only one potential component of an individual's existence, encouraging many other worthwhile pursuits throughout his books. [9] Diet and nutrition [ edit ] In his last interview before his death, Mentzer said he was delighted to get so many phone clients and close personal bodybuilding friends, such as Markus Reinhardt, who had been influenced by him to become Objectivists. He described Objectivism as the best philosophy ever devised. He also criticized the philosophy of Immanuel Kant, which he described as an "evil philosophy," because according to him Kant set out to destroy man's mind by undercutting his confidence in reason. He also criticized the teaching of Kantianism in schools and universities and said it's very difficult for an Objectivist philosopher with a PhD to get a job in any of the universities. [13] Final years and death [ edit ] Mike Mentzer, Heavy Duty (originally published 1993). Available from Mike Mentzer.com. http://www.mikementzer.com/hdchap1.html Mentzer retired from competitive bodybuilding after the 1980 Mr. Olympia at the age of 29. He maintained that the contest results were predetermined in favor of Schwarzenegger, and held this opinion throughout his life. While Mentzer never claimed he should have won, he maintained that Schwarzenegger should not have. Nevertheless, the two eventually had an amicable relationship. [6] [4] Legacy [ edit ] The above video, featuring Mentzer training Boyer Coe, is rather clinical and stunted. Focus, however, on the content — he pushes one set to all-out failure. This, he believed, made the muscle grow.This is not to say, however, that he completely disappeared. From 1980 until he died in 2001, Mentzer was a prolific bodybuilding writer, but it took many years to recover from the 1980 Olympia. At only 18, bodybuilder Casey Viator placed third in the 1970 Mr. America, where he met Arthur Jones. Soon thereafter, he moved to Florida and trained under Jones’ tutelage. The following year, at 19, Viator became the all-time youngest Mr. America. 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. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Casey Viator, 1971 CASEY VIATOR HIT LEG WORKOUT Mentzer cut the number of sets he used and upped his intensity. The results were transformative, but life prevented Mentzer from truly showing them off. Due to both a shoulder injury and increasingly more responsibility in the Air Force, Mentzer was virtually inactive from bodybuilding until late 1974. (7)

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