ray mentzer workout routine

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. Ellington Darden: Actually, I understated the time period. Here is Mike Mentzer's chest routine: 1. Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 - Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. Bodyweight dips (5 sets, 10 reps) 4. Ray Mentzer Stats I think back then they relied on blood,sweat,tears more than juice,which sadly . Who is he? Barbell Curls - 1 x 10 reps So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. At the contest, he weighed 215 and blew away the competition. Home BLOG Products Online Courses Videos About Support Search. Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. As a result, Hutchins and I improvised a plan. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. 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. Joness personal form when he trained himself was impeccable. With the plan in mind, Hutchins hurried over but just as he approached, an older woman took the seat beside Cooper. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. Today, that percentage of involvement has shrunk by half, which leaves approximately 8 percent. Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. So we use the body's abilities to create inroads into existing strength to our advantage. His triceps, in particular, when viewed from behind, reminded one of two . Rest 2 minutes Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Undergrip row Get ready for an incredible pump. Surely, with the correct instruction and motivation, we can turn a reasonable percentage of them into HIT believers. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. The result: Jones built 11-1/4 pounds of muscle in 14 days, which is not bad at all for a man almost 50 years of age. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. HIT training w/deads can be brutal, squats are equally brutal. All rights reserved. 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. Leg Press Then release it for another positive. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. But Ken often strength trained with the team and was significantly stronger than the top players. In my new HIT book, I note that Arthur Jones personally trained Casey Viator for 10 months prior to the 1971 Mr. America contest. Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. Bodybuilding Titles Won A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. When I visited Rodales main photography studio in Emmaus, I met with my editor, Lou Schuler, who also is the fitness director for Mens Health. I figure that one set of this will hit all fibre-types; I often have vicious recovery-pains following this protocol. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. My hamstrings seem very stubborn that way, and isometric exercise produces virtually no soreness there, as if Ive done next to nothing despite willing a 100% exertion. Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. Evidently, her interest in seeing the video studios had vanished. Sitting about 30 yards away was a man who was also examining slides and arranging them in a carousel. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. The team was composed of several all-state players, each of whom weighed well over 225 pounds. by Greg Merritt. So, be prepared to train alone. 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. I have repeatedly come across trainers asserting that static contraction is a good second-best for those with limited mobility or other disabilities; I have not seen the research to prove that it should be regarded as second-best at all, nor have I seen anyone cite such research it seems to be just a belief thats out there. I assumed one of the Mens Health design team would be assigned to do the layout of my book. Ray would throw Saturday night squat parties every Saturday night. Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. Ellington Darden: I was a fan of Mikes books, especially the ones that chronicled his training for the 1978 Mr. Universe and the 1980 Mr. Olympia. 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. 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). In the end for me, I consider him a genius in his principles (as well as Yates, Jones, Viator, Ray Mentzer). I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. When Ray and his brother were little, they would write letters to Bill praising his body and expressing the hope that they would one day be able to build strong, ripped muscles like Bill. There is this rumour going on that Ray had squatted as much as 900 pounds, with Darden confirming Ray could almost certainly handle 700 odd pounds in powerlifter form. Ellington Darden: The right training partner or supervisor can make a noticeable difference in overall results. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. Here is where indirect effect comes in. Ellington Darden: Joness specialty was intensity. 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. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Sup with that? Flyes - 1 x 12 reps Does McCutcheon actually train on Bowflex? When did you go all absolutionist? Was Arthur Jones the first person to introduce negative work to bodybuilding? Mike himself trained three times a week with 30-minute workouts . Flat barbell bench press (5 sets, 6-8 reps) 3. But Mike was unreceptive. Doing low reps with a big weight was one of Rays main training tenets. Family, Partner, Biography, How to make Garlic Dressing? Rest 2 to 3 minutes Drew Baye: When Nautilus hired you, did Ken visit you in Florida? Mike and his girlfriend, Julie McNew, came over to my home several times for dinner and we had some far-reaching conversations, none of which had much at all to do with bodybuilding. (The before-and-after photos confirmed that also.) Squats - 1 x 16 reps Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. all at 19 years of age. Upright Row 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. - 1 x 8 reps I do this by sharing stories, techniques, and routines the basics of which I experienced from being around Arthur Jones for more than 30 years. Was their something in the environment or education system that motivated you guys into weight training? The materials are provided "as is" and without warranties of any kind either express or implied. Family, Partner, Biography, How To Make Pico De Gallo? It happened to me, to Flanagan, to Boyer Coe, to Ray Mentzer. Mentzer's dedication never wavered. In the summer of 1979, if you had viewed an upstart, 27-year-old philosopher and former pre-med student with the alliterative name Mike Mentzer as he prepared to make his Olympia debut by trading sets with his youngest brother Ray (who won that year's Mr. America), it would've looked like some sort of madness. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. But both are real killers, maybe try it sometime. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. Mike Mentzer split What was the Mike Mentzer's training split? To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Im not sure why he permitted it because he certainly understood what proper form was. Cooper, answering a question, knocked strength training. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. You must be logged in to post a comment Didnt Jones measure and compare all of their arms? Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? Promoted with an extensive Internet media campaign. Darden says that isotonic work provides more work for the cardiorespiratory system, but in my experience isometric work can also be very taxing. Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. 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? The #1 Source For Oldtime Strongman Training Secrets. Drew Baye: Whats your take on the current Mr. Olympia competitors? Shoulder presses, declines, inclines, pull-downs, curls, etc. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. The downward spiral began at this point. 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. And Mike made at least one appearance at the old Lancaster Health Spa. 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? 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. 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. In fact, Ray would regularly host Saturday night squat parties. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Learn how to use high intensity training to build muscle! 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. Hutchins and I both has access to weights through the school system. Miller cant understand why anyone interested in lifting and bodybuilding would want to get involved with drugs. 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. How were they to work with? Born in 1941, Franco Columbu was a Strongman competitor and bodybuilder who won two Mr. Olympia titles: in 1976 and 1981. . Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. First off, if I may say, what an exceptional interview, Drew: you clearly went out of your way to make the most of the opportunity. 1-2 Sets for as Long as Possible. Leg Curl Breakdown (one drop in weight) That question will go down in history with Who really killed JFK? As the name would suggest, this routine isn't for the light of heart. Overall, Im very pleased with whats happening with the book. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. 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. Height: 5'9" And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. So at least from that perspective, static contractions are lacking. Chest & Back. Remembered for their contributions to bodybuilding and their influence on how people train forever. The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. 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 So read on. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. In his first bodybuilding contest, he met the winner, Casey Viator. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. Net Worth, Partner, Biography, Who is Paris Berelc? 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? Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? Instead, he announced that combating successfully what was on the interior was the final test of a Nautilus obstacle course, and let her enter ahead of him. Work out no more than three days per week. This is where his training progressed. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? 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. Remember to use strict form when doing all of your exercises. It was starting to become a sideshow then. Ray might actually have been the first bodybuilder to weigh that much and still be fairly lean. He seemed to be in a perpetual training drift, looking for someone or something to take his oars and row him to shore. . We can thank Arthur Jones for that. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. Jones applied this concept frequently in the early 1970s, but seldom mentioned it in his writings and lectures. The death of his beloved brother proved to be too much to bear for Ray. 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. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. Arthur Jones frequently said that when he trained Viator, Casey got bigger and leaner, by the day. Is that correct? You can make it work for you. 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. 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. Drew Baye: In your book, you discuss the importance of negative work in building muscle. Studies since then have confirmed much of what Jones believed concerning negative work. With Arthur Jones Supervision, a Little Goes a Long Way. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. When Ken started high school he became a friend to one of my Conroe classmates, Philip Alexander, who was in medical school in Houston. After Ray retired from completion he continued to workout with his high intensity training approach he called "Intensity For Immensity" and reached a peak body weight of 270 pounds in fairly lean condition. Another option if someone wants to train more frequently is to follow a split routine. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. 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. "A LOOK AT HIGH INTENSITY BODYBUILDING" is a professionally made film featuring the legendary MIKE MENTZER, one of bodybuilding's most massive physique champions and world renowned expert and teacher of HIGH INTENSITY TRAINING. Dip No problem, he simply dropped down on one knee in front of Cooper and continued. The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. In a local physique contest, however, Hutchins would have been pressed to finish in the top 10 (just kidding, Ken). Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. Isometric training can be very effective when done correctly, however it appears strength improvements may be limited to the position or range of motion trained, so it may not be ideal when performed exclusively. That being the case, then I must go with chapter 16: shocking your hips and thighs. Ray used the same Heavy Duty Training training regimen as his brother Mike. Mike believed in training with a partner who can assist when reaching failure. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. 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. Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. Leg ext - 1 x 16 reps 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. After graduating from high school, he worked in United States Air Force and started working out 3 hours a day and 6 days a week. "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts - The first workout would be legs, chest and triceps; the . Ray was able to develop his body significantly during this time. Perform the exercises in this routine back-to-back, except where a rest is indicated. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. 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). GONE. Disclaimer: This website is an educational service that provides general health information. It was during this time that he developed his largest physique. Bill Pearl was a major influence on Rays bodybuilding. Although systemic recovery is still affected by each workout more time is allowed for local recovery. My name is Val and I am Mike's close friend, pupil and protg. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. With the do-it-yourself approach, your results will probably never be maximum. Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. 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. a side for 11 reps his 1st day back. What do you think of his not to fail sets? Weight: 220 lbs. Rest 2 minutes All the other HIT books eventually have you performing split routines. Ive never taken Drews writings, comments as disdain for slow rep training. This crazy author thinks I want spaghetti arms! Arthur almost killed me, Viator remembered. Here's what he would have for lunch: For example, full-range exercise provides more thorough muscular strengthening, more stretching for flexibility, more work for the cardiorespiratory system, and more calorie-burning ability from the overall workout. At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. But I heard about his visit from Jones, Viator, and Larry Gilmore. bussard_collector 1 yr. ago. We never heard from him. Drew Baye: What did you think of Mentzers Heavy-Duty books? Is there a study you can cite on this? Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. Mike continued to train and excelled in the gym and his academic pursuits. After visiting the doctor for a checkup in 1999, Ray got some bad news. Ray and his teammates would move incredibly heavy objects while taking a lot of pauses. Learn all you can about what motivates you. It's part of bodybuilding legend how the squat affects overall body strength and size. Barbell CurlStage reps He had a lot of questions for me and I had to dig pretty deep for some of the answers. A goal of 160,000 for The New HIT seems reachable. I dont know what went wrong., New High Intensity Training Book Differences. 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. Day One Tag: Ray Mentzer. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. 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 routines of Mike Mentzer and Dorian Yates are really the only ones I can recommend to trainees with a straight face. Rays strength also grew as a result. 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). Born: I apply many of the techniques in my workouts each week. Make no mistake Ken Hutchins was one strong, Texas teenager. I met Mike seven years ago in Gold's Gym in Venice, when I was one of his numerous in-gym clients. Each set lasted more than 20 seconds longer as a result of the stutter reps. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. During the competition, Mike and Arnold had a bitter argument that was never settled, and worse, continued to fester. He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. What happened? Food blog that features daily healthy recipes. 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. The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. Calf Raise1 1/4 reps A careful look will reveal that your arms are actually worked hard on all three days, even though it's not always direct isolation. Bench Press To change the subject . 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. When Arnold Schwarzenegger and Franco Columbu visited the Nautilus headquarters in mid-November 1970, Viator weighed 215 pounds and impressed both of the professional champions. 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. Ray and Mike both visited their mother while she was in the hospital. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. Mentzer wrote several books about weight training. Bent Over rows Wrist roller, Day Three "Editing Workout was one of the most enjoyable things I've ever done," Mike claims. I recommend his books and training principles, but I do not advocate is maintance routine. Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. Ray went to bed after a long and demanding day at work, but Mike continued to work late. Squat There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. He would exert himself to the point of muscle failure because of this. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. Viator more than doubled Hudlows rate of growth. Incline barbell bench press (5 sets, 6-8 reps) Back Workout On this back routine, Mentzer hit 5 different exercises. Why? 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,. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. He achieved the same in the AAU Mr. America competition one year later. He developed Bergers illness. Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. The New Bodybuilding for Old-School Results by Ellington Darden. 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. Then, he discusses how he merged his experiences into his latest publication, The New High Intensity Training. 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. As I focused on the guy, I recognized him. Ray had become a full-time competitor by the age of 23. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. In fact, Ive never seen anybody better at keeping a relaxed face during HIT than Jones. and a mutual friend told me that Cooper still didnt care for strength training. Sorry for the humungous post Drew; hope it is useful. . 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.

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