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. Rodale also is behind a number of magazines, such as Mens Health and Prevention. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? 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. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? 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. According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. Being 32, super busy, getting little sleep and working so much did not help. The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. In 1990, I worked with Keith Whitley, a bodybuilder from Dallas, Texas, who added 29 pounds of muscle in six weeks 11-1/4 pounds of it occurred during the first two-week period. If any nontheoretical, real-life example will serve to prove the efficacy of indirect effect. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. He and some other guys would perform squats for hours on end. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. I assumed one of the Mens Health design team would be assigned to do the layout of my book. I want no part of it. And Im glad he did. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Did he ever do any amusing things around Nautilus? When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. 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. Who took a cookie from the cookie jar? Mike Mentzer Photo Gallery. While a person could learn most of what they need to know about training by just reading the first two Nautilus Bulletins, there is a lot of great information in Ellingtons books and some really interesting historical information and interviews in the more recent ones. But since Hutchins had his back toward me, it was difficult to gauge what was happening on Kens side. We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. 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. 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. Dip He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. Also, Im in the process of updating my Web site, which was called Classic X. 8/2/53 Died: 6/12/01 Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. As well I found him very bias towards AJ, as in he was never wrong. 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. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. "Editing Workout was one of the most enjoyable things I've ever done," Mike claims. I met Mike seven years ago in Gold's Gym in Venice, when I was one of his numerous in-gym clients. Here is Mike Mentzer's chest routine: 1. He had a lot of questions for me and I had to dig pretty deep for some of the answers. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. Who knows? Of course, in the long run, youre going to need large amounts of both. 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. It's part of bodybuilding legend how the squat affects overall body strength and size. 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. Chest & Back. Squat Casey Viators training history at Nautilus provides an interesting example. Filmed in the gym late at night, they blast their way through their display workout routines with heavy weights which are a little less than they would normally use. Disclaimer: This website is an educational service that provides general health information. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. I disagree with Darden that theres a strike against isometrics vs negatives here. 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? With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. He achieved the same in the AAU Mr. America competition one year later. Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). Wilbur was, and still is, a wheat farmer. 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. When a bodybuilder nears the advanced level, he's beginning to get pretty strong. Mike and Ray are the only two brothers in history to both win the Mr. America contest. Ray, his brother, who is also suffering from illnesses, found him. Drew Baye: Who were some of the bodybuilders that you admired when you began training? Sorry for the humungous post Drew; hope it is useful. Wrist Curl, Day Two Start your reps immediately with each breakdown; don't spend an extra moment as a breather. Mike believed in training with a partner who can assist when reaching failure. He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. Dip She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. 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). For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. Mike Mentzer (November 15, 1951 June 10, 2001), Ray Mentzer (August 2, 1953 June 12, 2001). "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. The entire movement needs to be fluid and controlled. Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? Mike Mentzer died in 2001 at 49. What I see is experimentation and progression in both methods and teaching them over time refinement. 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. Binges on spoonfuls of butter straight from the carton. Of course, the lower back is also stimulated because it is involved in the move. When I was around Mike, we got along fine. Ellington Darden: Arnold spent a week with Jones in November of 1970 and, unfortunately, I wasnt around then. Ellington Darden: Joness specialty was intensity. . Work out no more than three days per week. Again, he was judged an easy winner. And what a training session it was. 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. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Posted on Wednesday, September 28th, 2016 by John Wood. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. We both tried at least a half-dozen times each, to wedge a comment into Coopers dissertation. Join the discussion or ask questions about this post in the HIT List forum. 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. 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. I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. Rest 2 to 3 minutes Day One 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. 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. Employ forced reps when possible. But both are real killers, maybe try it sometime. Thus, he simplified his routine to upper body only. To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. Since then, hed regretted not speaking up. Incline press - 1 x 8 reps 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. Use about half the weight (50 percent) that youd normally use. There was talk of the unusual arms on the boy (Mentzer) as good, some said as Viator's arms. . But one of my main problem with the book was that he seemed to put down Mike Mentzer!! Ray Mentzer had a different viewpoint. With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. I told Ken that compartmentalizing exercise and recreation was on-target and I thought his new concept was going to help our cause. He seldom even trained again. 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 started competing at the age of 18 in local contests. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. that would be a real eye-opener. Was Arthur Jones the first person to introduce negative work to bodybuilding? Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. 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. Family, Partner, Biography, How to make Garlic Dressing? Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. I never attended because I worked at a club. 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. 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). I must point out this about Viators courage and fortitude. I believe that after you read The New High Intensity Training, you will be too. Edit: two DAYS not years, my b Could someone from Nautilus pick her up at the Orlando International Airport the next day at 11:00 AM? He performed one set of 11 or fewer HIT upper-body exercises, three times per week. 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. Concerning the educational system in Conroe, small-town football was big in Texas. But soon after Ray called it a day on his bodybuilding career, he developed kidney issues. Ray Mentzer was even stronger than Mike, right? Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. Mike Mentzer split What was the Mike Mentzer's training split? But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Drew Baye: Thanks, thats a fascinating story. Drew Baye: In your book, you also mention Mikes younger brother Ray. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Calf raise - 1 x 12 reps 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. 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? In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. Ray was able to develop his body significantly during this time. 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. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. Mike could still look after his younger sibling, though. Login. Mentzer's dedication never wavered. Mike himself trained three times a week with 30-minute workouts . Do you want to As a bodybuilder, your goal is to increase your muscle mass. Gday Drew My reasoning is that a younger body can handle cheating much better than an older body, so as you get older, youd be wise to focus more on form than intensity. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. Leg curl - 1 x 16 reps 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. Interesting to see the split: Day 1. Bent Over rows Thats an average of 2.85 pounds of muscle a day for 14 days. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. Squats - 1 x 16 reps 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. 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. We then expected some locking of horns to occur. High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Incline dumbbell fly (5 sets, 8 reps) 2. In actuality, Rays diet was largely composed of carbohydrates. However, Ray used a variety of techniques to up the ante on his training. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. It was during this time that he developed his largest physique. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. 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. Leg ext - 1 x 16 reps The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. This crazy author thinks I want spaghetti arms! Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. And he did so 41 times in 1970-71. The last of the three exercises: extremely slow leg presses, 4 repetitions in 120 seconds, will rock your world but good. He has a Bowflex Ultimate machine and he uses it two or three times a week. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. If isometrics are doing something to foster the creation of cross-bridges, I wonder if theres a performance-price to be paid elsewhere? After some small talk, he was going to ask him bluntly to define exercise. He started competing in the most prestigious competitions all over America, establishing himself in the process. McCutcheon placed high in a few contests in Great Britain and relocated in 1992 to Portland, Oregon, where he became an engineer for Novellus Systems. Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. 2. Hutchins and I both has access to weights through the school system. Targeted to fitness and bodybuilding press, newsletters, and Web sites. Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. Pay particular attention to the bottom turnaround. Stiff-legged Deadlift Does McCutcheon actually train on Bowflex? This would not be a problem with quasi-isometric protocols like Static Holds and Max Contraction which follow isometric failure with a full or partial negative. Stage Reps - Here you have a way in which to work around both the sticking points in an exercise and the lockout. 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. Exploiting indirect effect can become the key to excellent, even startling, gains. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. If on Monday, for example, you performed 200 pounds for 10 repetitions on the bench press with a barbell, then on Wednesday, you still take 200 pounds, but you stop the set after repetition 8. 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. . But it was no use. The 18-1/2 pounds of muscle occurred in 11 days, not 14. Make no mistake Ken Hutchins was one strong, Texas teenager. Machine Pullover or Dumbbell and Cable Pullovers Together. The Mentzer family, unfortunately, has a history of heart disease. The New Bodybuilding for Old-School Results by Ellington Darden. Perform the exercises in this routine back-to-back, except where a rest is indicated. In fact, Ray would regularly host Saturday night squat parties. And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. Ray and his teammates would move incredibly heavy objects while taking a lot of pauses. In two weeks, Caseys body weight was up to 210 pounds. I dont know what went wrong., New High Intensity Training Book Differences. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. Ray lost his fight against Bergers Disease and was found dead in his apartment less than 48 hours later. All rights Reserved. McCutcheon trains by himself in his basement. Rest 2 minutes Drew Baye: In your book, you discuss the importance of negative work in building muscle. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. . From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. Ray thought that by using these techniques to extend his time under tension, he would improve his muscle growth. Kens parents would not permit him to play football. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. Press Behind NeckStage reps Why? Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. Triceps ExtensionSuper-slow Calf Raise1 1/4 reps And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. Forced negs had the same effect. Bodyweight dips (5 sets, 10 reps) 4. Indirect effect can be thought of as a sort of ripple effect. 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. It would be impossible to sell a book to each of those existing, 1.6 million trainees. Im grateful that Ive spent as much time as I have with both Jones and Hutchins. Whole-body routines: To quote Arthur Jones, Split routines make about as much sense as sleeping with one eye open. Each routine in the new HIT features at least some exercise for both your upper body and lower body. Viator more than doubled Hudlows rate of growth. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. 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. They shared an apartment after moving in together, and during the ensuing months, they became closer. Ray had become a full-time competitor by the age of 23. I know a lot of people believe that adding that much muscle so quickly is impossible. Delts, Biceps & Triceps. A careful look will reveal that your arms are actually worked hard on all three days, even though it's not always direct isolation. Jones had an interest in producing how-to videos on many aspects of sports medicine. He consumed more than 60% of his daily calories as carbohydrates. He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. 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.
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