Today, that percentage of involvement has shrunk by half, which leaves approximately 8 percent. This chapter describes a three-exercise leg cycle. 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. Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. Homemade Salsa, Fresh Toppings, Make Mango Ginger Rice Bowl, Tasty And Delightful, How To Make Caramelized Onions, Sweet, Delicious, How to make Reuben Egg Rolls at home? It's part of bodybuilding legend how the squat affects overall body strength and size. I had a tremendous pump throughout my upper body. Workout Systems: Mike Mentzer's Heavy Duty - Poliquin Group With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. As I focused on the guy, I recognized him. Answer: Mike trained very, very intensely as did Ray. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. 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. We then expected some locking of horns to occur. Ive experimented with all styles of leg presses and this one is the hardest of all. Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. Studies since then have confirmed much of what Jones believed concerning negative work. A. 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. Harder, briefer exercise helped create larger, stronger muscles. I never witnessed anyone else get a single rep with the entire stack and there were a lot of big, strong athletes who tried. During the competition, Mike and Arnold had a bitter argument that was never settled, and worse, continued to fester. He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. I choose to remember the drug-free bodybuilders who influenced me when I was growing up. Ray Mentzer Workout How To Increase Muscle Density Ray Mentzer Bodybuilder Ray Mentzer (brother of Mike Mentzer) was Mr. USA 1978 and Mr. America 1979. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. And what a training session it was. How were they to work with? 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. . To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. Mike And Ray Mentzer Pass Away Due To Health Issues. Ellington Darden: I have a couple of projects in the formative stages. When did you go all absolutionist? However, a number of trainees seem to suffer overtraining even from such brief workouts once they genuinely achieve an intense level of effort. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. 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. HIT, Spit, and Bullshit - T NATION HEAVY DUTY BASICS That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. Mike started working out three times a week, and at the age of 15, despite only weighing 165 pounds, he could bench press 370 pounds (170 kilograms) (75kg). 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. One day, Martina Navratilova, the famous tennis player phoned. Mike Mentzer's Workout Routine, HIIT Training & Diet I think it would be a great boon if it were discovered that it is possible to achieve optimal or near-optimal strength-training without equipment. And it can still be accomplished without drugs today. Breakfast. In a relative sense, the so-called easiest stage will not seem at all easy. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Disclaimer: This website is an educational service that provides general health information. 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. Drew Baye: Shoot straight with us. With one leg.. None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. 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. Mike Mentzer's High-Intensity Training Protocol : r/Fitness - reddit Hutchins was a beginner and I had been training seriously for a number of years. On a beach, Ray and Mike Mentzer engage in some joint flexing. 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. Incline press - 1 x 8 reps Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. It happened to me, to Flanagan, to Boyer Coe, to Ray Mentzer. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. Mike and Ray Mentzer Heavy Duty Training - Bodybuilding Get ready for an incredible pump. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? In the end, Rays life was both successful and tragic. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. 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. Is the science of microtrauma and its alleged role in hypertrophy well understood? Jim Flanagan and I trained Casey for several months in 1978, and helped get his body weight up to 220 pounds, but it was a real chore trying to get him fired-up for the majority of his training sessions. He accepted Joness pushing to a magnitude that few people could have stomached. Rest 2 minutes Ray, his brother, who is also suffering from illnesses, found him. What do you think of his not to fail sets? Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. Born: Kens parents would not permit him to play football. Hi Drew, I was just reading that interview, Ive bought his book,hoping there would be something new, but have found that he was just vomiting what arthur jones did and said. Drew Baye: How is your book, The New High-Intensity Training, different from other HIT books, such as those written by John Little, Stuart McRoberts, Brian Johnston, and Matt Brzycki? Best arms: three-way tie among Casey Viator, Sergio Oliva, and Boyer Coe Best chest: Arnold Schwarzenegger Best shoulders: Scott Wilson Best back: Dorian Yates Best thighs: Tom Platz Best calves: Chris Dickerson Best forearms: Casey Viator Best abdominals: Frank Zane Most muscular: Sergio Oliva Best overall first impression: Boyer Coe at the 1965 Mr. Texas contest Strongest during multiple workouts: Ray Mentzer Best consistent workout form: Robert Berg, a bodybuilder and a medical doctor from Stuart, Florida. Bent Over rows We never heard from him. So, during the experiment, he was rebuilding previously existing levels of muscular size. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? Also make sure to increase the weight in a particular exercise whenever possible. Gold School: Triceps So Big - T NATION Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. Indirect effect can be thought of as a sort of ripple effect. Stay focused and keep the tension and the movement smooth and slow. Mike Mentzer Underground Seminar | Page 2 | EliteFitness.com Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. Andy McCutcheon and High Intensity Training. But Ive never had the chance to train him, or train with him. Mentzer joined the US Air Force after graduating from High School. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Wed effectively double team Cooper and help him understand exercise, generally and specifically, and then share with him the advantages of strength training on Nautilus equipment. Arthur almost killed me, Viator remembered. I assumed one of the Mens Health design team would be assigned to do the layout of my book. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. Leg Curl Breakdown (one drop in weight) Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Divide the movement into thirds. Day One It would be impossible to sell a book to each of those existing, 1.6 million trainees. But it wasnt until Jones started experimenting and writing about negative work in 1972, that any bodybuilder took it seriously. Not surprising to me, the addition of 18-1/2 pounds of muscle increased his resting metabolic rate by 530 calories, or 28.6 calories per pound of added muscle per day. Ellington Darden: I like SuperSlow. That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. Leg curl - 1 x 16 reps He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Does recovery-pain have anything to do with microtrauma? Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. What happened to Mike and Ray Mentzer? Weight: 220 lbs. 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. And Mike made at least one appearance at the old Lancaster Health Spa. Ray won the title of IFBB Mr. USA in 1978. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. Spillane was younger, 21, lighter, 132 pounds, and had less genetic potential than did Hudlow. 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. We read the sarcastic and bitter attacks of strength coaches and naturally gifted weightmen who try to tell us that everyone knows that one-set-to-failure is an exercise philosophy that never really worked. I told Ken that compartmentalizing exercise and recreation was on-target and I thought his new concept was going to help our cause. 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. . i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. But I believe its a reasonable goal to aim for one-tenth of that number during the first year after publication. Ray Mentzer Bodybuilder Part of the reason for his success was he prescribed to his brother's concept of heavy duty training which involved very high intensity 45 minute workout sessions. Ray might actually have been the first bodybuilder to weigh that much and still be fairly lean. 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. What muscular biceps and full triceps he possessed. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. Mentzer won the Mr. Universe and Mr. Olympia titles with perfect 300 scores in 1978 and 1979, respectively. His name was Wilbur Miller and in 1964 he deadlifted 715 pounds, while weighing 245 pounds, which was a world record at that time. 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. Was their something in the environment or education system that motivated you guys into weight training? "Editing Workout was one of the most enjoyable things I've ever done," Mike claims. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. What happened? We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. 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. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. I think back then they relied on blood,sweat,tears more than juice,which sadly . . So he hired Mike and Ray Mentzer in early 1983 with the notion that they'd come in and make a big . If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Today, I live approximately 25 miles from Ken. He started competing at the age of 18 in local contests. After a while, Ken asked me what I thought about his new section, which he called Exercise Versus Recreation.. The New Bodybuilding for Old-School Results by Ellington Darden. 1978 IFBB Mr. USA That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. They would send me various items, including tiny photos of themselves. Is there anything Im missing here? If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. 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. Then, he discusses how he merged his experiences into his latest publication, The New High Intensity Training. Dip He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. No other HIT books covers NTF training. She had promised to help me later with my tennis serve. Hutchins was going to ease over and take a seat beside Cooper. Interview With Ellington Darden, PhD. - Baye 2021 Drew Baye. A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. Ray went to bed after a long and demanding day at work, but Mike continued to work late. He started to sculpt his body after falling in love with the iron right away. MIKE MENTZER - The Untold Story - Muscular Development Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. He was that strong. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. After a while, we would have to pin additional weight on most of the Nautilus machines. Wilbur was, and still is, a wheat farmer. It involves a very unique way to vary the repetition number, as well as the slowness of each repetition. Plus, I had a fairly good setup in my parents garage, and when I visited my parents during the holidays and summer, Hutchins would often join me for workouts. Mike Mentzer - Evolution of Bodybuilding Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. All Rights Reserved Worldwide. Mike Mentzer's Diet and High-Intensity Workout Routine - Sportskeeda Bergers Disease had been contracted by him. Hutchins wanted to respond, but didnt. Sorry for the humungous post Drew; hope it is useful. And Im glad he did. Mike was 11 years old, while Ray was 9 years old. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. There is nothing wrong with repeating things other people have said if those things are right, if you give credit where credit is due, and if you are adding value to it or making it accessible or understandable to a new group, and Ell accomplishes all of these with his books. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? . The team was composed of several all-state players, each of whom weighed well over 225 pounds. This new one will be directed to men over 60 years of age. Here is a sample Ray Mentzer style high intensity training workout routine: Monday As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Jonathan Majors is a fitness and actor model featured in Fitness Magazines and Workout DVDs and has even been on the Have you ever wondered how to get bigger arms and why it is essential to have them? Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Chin (Delicious, Fresh, and Simple to make), Who is Michael Deluise? I would love for it to be wrong, but hey, it might be right. 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. Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. Mike Mentzer Workout Routine - Jacked Gorilla Lateral Raise The last of the three exercises: extremely slow leg presses, 4 repetitions in 120 seconds, will rock your world but good. Pullover Rest 2 to 3 minutes Ive tried them several times and Ive definitely felt the tension. I followed Mentzer's prescribed routine in his Heavy Duty 2 Mind and Body book. Drew Baye: Are you currently working on anything new and exciting? At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. As a result, Hudlow made steady progress for the entire 6 months that I trained him. Each set lasted more than 20 seconds longer as a result of the stutter reps. The New Bodybuilding for Old-School results is sold out, but we can point you toward . 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? Without getting into the finer points of the SuperSlow philosophy, I want to say simply: Ken Hutchins carefully studied repetition form, which was and is a subset of HIT, and turned it into a full-fledged business. 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. In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. Ellington Darden: The last Mr. Olympia contest that I attended was in 1995 in Atlanta. The exact physiological processes aren't completely clear, but what happens on a muscle-training level is clear. The reason his workouts were referred to as HIT (High-Intensity Training). No problem, he simply dropped down on one knee in front of Cooper and continued. So a quality, set of curls ought to take longer to recover from that is used to, 20 muscular pounds and an inch of size ago. He also has several bars and 400 pounds of free weights. On our Nautilus leg-extension machine, Ray did 290 pounds for 10 good repetitions, Mullen said, as he paused and cleared his throat. Two days later, Ray died from complications from his long battle with Berger's disease. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed.
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