Mike Mentzer was a professional bodybuilder who revolutionized the industry with his innovative training techniques.
His methods focused on intensity, rather than volume, and he believed in the principle of working smarter, not harder.
In this article, we will discuss the ultimate Mike Mentzer training guide, which will cover everything from his philosophy to his workouts.
Let’s get started.
Who was Mike Mentzer?
Before we delve into Mentzer’s training techniques, it is essential to understand who he was.
Mike Mentzer was born on November 15, 1951, in Pennsylvania, USA. He was a professional bodybuilder who won the Mr. Universe title in 1978 and the Mr. Olympia title in 1980.
Mentzer was known for his incredible physique and his unique training methods.
Mentzer’s Philosophy
Mentzer’s philosophy was based on the principle of high-intensity training (HIT). HIT involves working out with maximum effort and intensity, rather than high volume.
Mentzer believed that the key to building muscle was to train with maximum intensity, which would stimulate the muscles to grow.
He also believed in the principle of progressive overload, which meant that the training had to be constantly challenging the muscles to keep them growing.
The Mentzer Workout
Mike Mentzer’s workout was based on heavy-duty HIT training, consisting of brief, intense workouts that lasted no more than 45 minutes.
The workouts were performed only once per week and involved working with each muscle group to complete failure.
Mentzer believed that training to complete failure was essential for muscle growth because it stimulated the muscles to adapt and grow.
The Basic Mentzer Workout
The basic Mentzer workout consisted of three workouts per week, each targeting a different muscle group. Here is an example of his basic workout routine:
Workout 1: Chest, Shoulders, and Triceps
1. Bench Press – 1 set of 8-12 reps
2. Incline Dumbbell Press – 1 set of 8-12 reps
3. Dumbbell Flyes – 1 set of 8-12 reps
4. Military Press – 1 set of 8-12 reps
5. Lateral Raise – 1 set of 8-12 reps
6. Tricep Pushdowns – 1 set of 8-12 reps
Workout 2: Back, Biceps, and Forearms
1. Deadlifts – 1 set of 6-10 reps
2. Barbell Rows – 1 set of 6-10 reps
3. Lat Pulldowns – 1 set of 6-10 reps
4. Barbell Curls – 1 set of 6-10 reps
5. Hammer Curls – 1 set of 6-10 reps
6. Forearm Curls – 1 set of 6-10 reps
Workout 3: Legs, Calves, and Abs
1. Squats – 1 set of 6-10 reps
2. Leg Press – 1 set of 6-10 reps
3. Leg Extensions – 1 set of 6-10 reps
4. Calf Raises – 1 set of 12-15 reps
5. Hanging Leg Raises – 1 set of 12-15 reps
Advanced Mentzer Workout
Mike Mentzer’s advanced workout was designed for experienced bodybuilders who had been training for several years.
The advanced workout was based on the principle of pre-exhaustion, which involved performing an isolation exercise followed by a compound exercise.
The pre-exhaustion technique was designed to fatigue the target muscle group, which would then be forced to work harder during the compound exercise.
Conclusion
Whether you’re a beginner or an experienced bodybuilder, this guide to Mike Mentzer’s training routines can help you reach your fitness goals in the gym.
Incorporate his workouts into your schedule and start building muscle today!
