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Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. the routines of Mike Mentzer and Dorian Yates are really the only ones I can recommend to trainees with a straight face. 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. 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. Drew Baye: How many bodybuilders do you figure are interested in HIT? Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Arthur Jones was a genius, but he had a tendency to be abrasive with some people, and if it were not for people like Ell Darden and Jim Flanagan who were much better with people the Nautilus company and Arthurs training principles probably would not have been as successful as they are. Ive experimented with all styles of leg presses and this one is the hardest of all. I was a bit worried. Anyway, review chapter 16 to find out all the how-tos. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. As HIT decreased its following from 16 to 8 percent, high-volume training (HVT) increased its numbers from 16 to 24 percent. But now, judging from the photo spreads in the magazines, its ridiculous. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. Born: Drew Baye: In your book, you also mention Mikes younger brother Ray. # posted by Paul @ 10:00 AM. Mike Mentzer died in 2001 at 49. Flat barbell bench press (5 sets, 6-8 reps) 3. Sorry for the humungous post Drew; hope it is useful. In the end, Rays life was both successful and tragic. Then, the high altitude associated with being in the mountains of Fort Collins, Colorado, had him feeling somewhat dizzy, especially during his workout. He consumed high-quality dairy, chicken, and beef as sources of protein. Ellington Darden: Lou Schuler, who was recently appointed editor of Rodales newest magazine called, Mens Health MUSCLE, asked me the same question a while back. Interesting to see the split: Day 1. There was none of this flexed posturing that you normally see among men with big arms. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. I was impressed. The New Bodybuilding for Old-School Results by Ellington Darden. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed. 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. 2021 Drew Baye. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. If they had two or three guys they would do negatives and incorporate stutter reps. Rest pause can be incorporated without too much outside assistance or energy expended for training partners if you have the right machines and even with free weights on some exercises like barbell curls, laterals, etc. Ray Mentzer's experience is it. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. The pullover done on a Nautilus machine is an example of an exercise that works a very large volume of muscle without being a compound movement. (No commercial intended, but the book will truly help.). Ray too, died within 48 hours of Mike's passing. I noticed that Cooper was being very animated and seemed to be expressing himself well. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. Rest 2 to 3 minutes The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. 2. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. Barbell Curls - 1 x 10 reps Ellington Darden: Yes he was. Here's what he would have for lunch: About 75 of my old friends were there and we had a great time reliving the good old days. One of the highlights was a film that Terry Todd, of the University of Texas, had assembled that showed black-and-white movie clips from the AAU Mr. America contests, 1940 through 1954. In a relative sense, the so-called easiest stage will not seem at all easy. Also, Im in the process of updating my Web site, which was called Classic X. that would be a real eye-opener. Drew Baye: Are you currently working on anything new and exciting? Leg ext - 1 x 16 reps Rest 2 minutes Arthur Jones had some of that ability, too. Rodale also is behind a number of magazines, such as Mens Health and Prevention. But when someone or something emerged, Mike would jump overboard or make himself invisible. Let me explain. "The secret, if there is one, is high intensity. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. Legs. 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. Leg curl - 1 x 16 reps Bodybuilding Titles Won Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Harder, briefer exercise helped create larger, stronger muscles. During one of these squat meetings, Ray accomplished a remarkable achievement by performing two reps of a 900-pound squat. He and some other guys would perform squats for hours on end. Likewise, some of us even recall the few pictures published of a 19-year-old Mentzer in York the year Casey Viator won the AAU Mr. America. Ellington Darden: Actually, I understated the time period. Sup with that? They can also be produced synthetically or Robert Kennedy Memorial @ Casa Del Mar, Santa Monica By Jerry Fredrick, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, Top 10 Best Partner Workout Exercises for Valentines Day, Workout and Diet Like Kang the Conqueror: Jonathan Majors, Fuel Your Muscles: Top 16 Best High-Protein Foods, New Year Resolution Tips | Guide for Beginners. Crenshaw had 18-inch upper arms and 15-inch forearms, which were mighty impressive; but even more impressive was his neck, which must have measured at least 20 inches. As I focused on the guy, I recognized him. Flyes - 1 x 12 reps But I heard about his visit from Jones, Viator, and Larry Gilmore. So, during the experiment, he was rebuilding previously existing levels of muscular size. I dont believe Arthur really hired Ell for research and development, I believe he hired him because he knew he needed someone who was intelligent and charismatic and could write and speak well to be a spokesperson for Nautilus. He built a super, heavy duty hydraulic with a control that a training partner could operate. I am in no way against slow reps a person is better off moving too slowly than too quickly during exercise I just havent seen any convincing evidence that moving any more slowly during exercise than necessary to maintain strict form provides any additional benefit in terms of strength or hypertrophy. . Workout 1 of Mentzer's Routine Leg Exercises. Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. Rodale is the best of the bunch. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. Hutchins was a beginner and I had been training seriously for a number of years. Bill Pearl was a major influence on Rays bodybuilding. 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. Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. And what a training session it was. He died in 2001 from heart complications. But they can be fairly close and still very significant. Shrug What muscular biceps and full triceps he possessed. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. A. Exploiting indirect effect can become the key to excellent, even startling, gains. Concerning the educational system in Conroe, small-town football was big in Texas. 1978 IFBB Mr. USA The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. On June 10, 2001, Ray discovered that his brother would never get out of bed. Why? 8/2/53 Died: 6/12/01 Leg Curl Breakdown (one drop in weight) Remember to use strict form when doing all of your exercises. Over the last 30 years, Ive been around Arnold four or five times. - 6 day rest - Day 2. We both should have discussed it more. If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Family, Partner, Biography, How To Make Pico De Gallo? In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. Drew Baye: Ive read that Ray Mentzer was somewhat of a comedian. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. But Ive never had the chance to train him, or train with him. Is the science of microtrauma and its alleged role in hypertrophy well understood? Arthur almost killed me, Viator remembered. I had a tremendous pump throughout my upper body. A major reason, I believe, is either ignorance, or a neglecting, of the principle of "indirect effect". He always trained alone, after finishing his day job. 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. I remember coming in on a Monday and Benny informed me that Ray had squatted 900 that past Saturday. I followed Mentzer's prescribed routine in his Heavy Duty 2 Mind and Body book. He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. So we use the body's abilities to create inroads into existing strength to our advantage. I should make a minor correction: the exercises that give me really vicious soreness are the isokinetic exercises, like the drawer-handle biceps-curls I mentioned on another thread. Flat dumbbell fly (5 sets, 8 reps) 5. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. 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. Calf Raise1 1/4 reps He achieved the same in the AAU Mr. America competition one year later. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. . 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. HIT, of course, is the system of high-intensity training developed by Arthur Jones and codified and popularized by Darden, who was director of research for Nautilus Sports/Medical Industries, the company Jones founded, for more than 20 years. But soon after Ray called it a day on his bodybuilding career, he developed kidney issues. Barbell CurlStage reps Born in 1941, Franco Columbu was a Strongman competitor and bodybuilder who won two Mr. Olympia titles: in 1976 and 1981. Drew Baye: Thanks, thats a fascinating story. Sitting beside me as we watched the movie clips was a 69-year-old lifter from Kansas (yes, there were a few out-of-staters who attended). Thats an average of 2.85 pounds of muscle a day for 14 days. Squats 1 Set x 6-8 Reps. iii. When an intermediate or advanced bodybuilder finds himself on a plateau, he is wise to consider cutting back on workout volume, while reasserting his commitment to a high intensity of effort. 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. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. Reverse curlStage reps There is a lot of research on microtrauma and hypertrophy. Hutchins was going to ease over and take a seat beside Cooper. My methodology is simply to keep pushing at 100% force (or near as I can) until the force drops off significantly, rest a couple of seconds, and repeat until strength-levels drop way down and pain-levels become unbearable. GONE. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. Ray had no choice but to have a replacement kidney due to the severity of the illness. Divide the movement into thirds. Today, if you walk into any serious gym in the United States (or in the world), doing negatives is a regular part of a lifters vocabulary. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. Squat Bodybuilding was a lot healthier then. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. Was Arthur Jones the first person to introduce negative work to bodybuilding? He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. I took accurate measurements of Hudlow before and after, as well as photos of him from the front and back, which you can examine in the HIT book on page 202, so Ive tried to present the results in as factual a way as possible. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. Sure, if you can afford the luxury of having a knowledgeable personal trainer, or can team up with a great workout partner, take advantage of the opportunity. Ray would throw Saturday night squat parties every Saturday night. He was always clear about his goals and diligent in pursuing them. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? Mentzer would spend hours in the gym every day when he began training. I figure that one set of this will hit all fibre-types; I often have vicious recovery-pains following this protocol. This is where his training progressed. MIKE MENTZER: "MY HEAVY DUTY WORKOUT ROUTINE" John Little 20.8K subscribers 67K views 9 months ago In this presentation, recorded in 1990, Mike Mentzer reveals the program (exercises, sets,. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. . 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. Back. If you have any questions about Mike Mentzer or High Intensity Training email us and we'll get back to you with an answer as quick as we can. 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). 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. Rest 3 to 5 minutes He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. Whats up with the whole black or white thing? This crazy author thinks I want spaghetti arms! What I see is experimentation and progression in both methods and teaching them over time refinement. 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. Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. Press Behind Neck. 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. 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. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. Mike Mentzer split What was the Mike Mentzer's training split? 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 materials are provided "as is" and without warranties of any kind either express or implied. When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. Rest 1 minute 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. The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. Ray quickly surpassed the 250 lb weight threshold thanks to an excessive intake of calories. All of his strength plateaus were small and easily broken. This effect is only partially due to metabolic stimulus. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. His greatest asset was his physical strength. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. Drew Baye: If you place those potential HIT users on the far left side a normal, bell-shaped curve, what would you label those on the far right side high-volume trainees? Mike himself trained three times a week with 30-minute workouts . - 1 x 8 reps Family, Partner, Biography, Easy easy to make Popcorn Shrimp (Perfectly Tender and Crispy), Who is Tiya Sircar? His left arm was 19 inches. Since they involve no movement and have no potential for negative work, which hypothetically would produce little microtrauma, what do you think of their value for stimulating muscular size increases relative to full-range exercise? Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. Disclaimer: This website is an educational service that provides general health information. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. 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. 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. Mike Mentzer Photo Album. With Arthur Jones Supervision, a Little Goes a Long Way. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. His name was Wilbur Miller and in 1964 he deadlifted 715 pounds, while weighing 245 pounds, which was a world record at that time. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to influence bodybuilders today. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. Drew Baye: Due to the level of motivation required to perform the kind of outright hard work involved in high intensity training, do you think most people would get better results training with a partner? Kens exercise/recreation section explained how to define exercise (which involved disciplined overload and was not fun), and then how to separate it from recreation (which required no overload and was enjoyable). 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. It didn't take long for Ray's body weight to climb from 250 to a lean 260 pounds. 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. Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. I also read that much of his depression was related to Arnold Schwarzenegger defeating him in the 1980 Mr. Olympia, a contest Mike thought he should have won. Didnt Jones measure and compare all of their arms? In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. Hutchins and I both has access to weights through the school system. As we discussed the topic further, I glanced across the lobby, which was in the center of four departure-arrival gates. There we were with thousands of frustrated people and a couple of hours to burn. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? Crenshaw inspired me to work my neck. Are they planning anything special to promote your book? This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. Then release it for another positive. Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). Ellington Darden: Arnold spent a week with Jones in November of 1970 and, unfortunately, I wasnt around then. So at least from that perspective, static contractions are lacking. 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. In the middle of the Nautilus compound was a non-descript, 30- by 50-foot, metal building, which was the home of 40 large crocodiles that Jones had brought in from Jamaica. Pullover After a while, we would have to pin additional weight on most of the Nautilus machines. Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. . As a result, Jones offered Viator a job with his new company, Nautilus, and assured Viators parents that hed finish his senior year in high school in Florida. He performed one set of 11 or fewer HIT upper-body exercises, three times per week. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. Id respond to them. 2022 Sugar Zam. Undergrip row Thats right, Ray Mentzer did single leg extensions in a normal positive-negative manner with 290 pounds, which is equivalent to handling 580 pounds with both legs. I would love for it to be wrong, but hey, it might be right. Make no mistake Ken Hutchins was one strong, Texas teenager. Calf raise - 1 x 12 reps We researched the HIT interest and heres what we concluded about our audience: In the early 1980s, when HIT was at its height of popularity, about 16 percent of bodybuilders in the United States were involved with it. Arthur Jones frequently said that when he trained Viator, Casey got bigger and leaner, by the day. Not only was Dr. Darden kind enough to do an interview for this site, he also lent me a recent draft of The New High Intensity Training, which Ive read three times already. Why? Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. If you can accomplish 4 repetitions with this weight in 120 seconds, youll be ready to add the two pre-exhaustion exercises before you do the leg press. I once read about Ray Mentzer training legs once a month! I trained him multiple times. Make no mistake here. 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. Employ forced reps when possible. This exercise program was predicated on performing 69 reps at his maximal lifting capacity for each set.