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. The Ray Mentzer story is one of success, but also tragedy. Ellington Darden: Arnold had a great peak on his right arm. Legs. . i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. Mike Mentzer - Evolution of Bodybuilding Drew Baye: Thanks, thats a fascinating story. Weight: 220 lbs. 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. 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. Ray and Mike both visited their mother while she was in the hospital. Bill Pearl was a major influence on Rays bodybuilding. Press Behind Neck. Id respond to them. High-intensity training - Wikipedia Mike Mentzer | Profile | Bio | Stats - Generation Iron Rodale is the best of the bunch. A. all at 19 years of age. Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. Here is where indirect effect comes in. 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. By Steve Wedan (visit his website at www.SteveWedanArt.com). Ray might actually have been the first bodybuilder to weigh that much and still be fairly lean. Of course Ell writes and says a lot of the same things Arthur did it was his job. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. . Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. 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. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? He was known for lifting over 900lbs in squats, and for weighing 275lbs of rock-solid muscle at one point. Net Worth, Partner, Biography, Who is Paris Berelc? Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. He was frequently up for a hard workout. Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. 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. As a result, Hutchins and I improvised a plan. An erudite man, Mentzer recorded his training thoughts in journals not normally given to science, publicly crediting his improvement in 1976 to an increase in training intensity. Breakfast. Jones applied this concept frequently in the early 1970s, but seldom mentioned it in his writings and lectures. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. (By the way, I agreed with Mikes assessment.) The lobby was even more crowded, so I had to kneel on the floor beside Hutchins. Mike Mentzer's Heavy Duty Training in Action But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. Bodybuilding was a lot healthier then. 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. Likewise, the indirect effect ought to be greater as well. Proper strength training, we felt, was more than an adequate way to work the muscles and heart. Chin And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. HIT training w/deads can be brutal, squats are equally brutal. 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). One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Drew Baye: Are you currently working on anything new and exciting? The materials are provided "as is" and without warranties of any kind either express or implied. But trainees have found overall strength and size increases as a result of squatting - even when it is the only exercise performed for long periods. I must point out this about Viators courage and fortitude. Bench press - 1 x 8 reps You can build up to it. Ellington Darden: Negative work (eccentric muscle action) was kicked around haphazardly in the physiology world before Jones came on the scene. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Are they planning anything special to promote your book? Bodyweight dips (5 sets, 10 reps) 4. Ray was concerned about this since he didnt want his brother to put too much stress on his body given that he knew he had cardiac issues. Drew Baye: Whats your opinion of Hutchinss SuperSlow? Pullover A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. 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). At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. 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. I suspect that due to something about the nerve-function some muscles are really reluctant to give 100% voluntarily. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. It will be reintroduced under the name of DrDarden.com, and it will include a lot of new and old stuff related to HIT. He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. Ellington Darden: Ive trained Boyer Coe, Joe Means, Scott Wilson, and Ray Mentzer to name four. Hutchins was mostly involved in the physical therapy side of Nautilus, which finally led to his supervisory position in a Nautilus-sponsored osteoporosis research project at the University of Florida Medical School in 1982. Photography: To illustrate the history, I also have more than a hundred photographs from the 1970s that are placed throughout the text. 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. Important, you must have a clock or a watch with a second hand that you can place in plain sight. By age 15 he weighed 165 pounds and could bench press 370 pounds. Work out no more than three days per week. At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. 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. Does recovery-pain have anything to do with microtrauma? He had a lot of questions for me and I had to dig pretty deep for some of the answers. All rights Reserved. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . 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). Leg Press Mike continued to train and excelled in the gym and his academic pursuits. According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. 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. Then release it for another positive. Come on, Im not that daft!!!!! As a result, Hudlow made steady progress for the entire 6 months that I trained him. I want no part of it. . Let's start by acquainting them with you. But Ive never had the chance to train him, or train with him. Interview With Ellington Darden, PhD. - Baye Bodybuilding Titles Won The death of his beloved brother proved to be too much to bear for Ray. 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. There we were with thousands of frustrated people and a couple of hours to burn. 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. The New Bodybuilding for Old-School results is sold out, but we can point you toward . Login. Who knows? Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. Another option if someone wants to train more frequently is to follow a split routine. I was going to watch the deliberations from my angle for 10 minutes, and join the action. And when an almost unbelievably muscular Mentzer materialized in 1979, once again it was due to another application of increased intensity. Mentzer died on June 10, 2001 in Rolling Hills, California. Binges on spoonfuls of butter straight from the carton. I remember one day, we had Casey on the duo-squat machine and our goal was 20 reps with each leg, which would be more than hed ever done with us training him. Hutchins wanted to respond, but didnt. Ellington Darden: The last Mr. Olympia contest that I attended was in 1995 in Atlanta. Ray will be remembered for his incredible strength and never-say-die outlook on training and life. Drew Baye: Shoot straight with us. He took the Nautilus training principles and helped explain them in a way that people could easily understand and apply, and without insulting people in the process like Arthur did. 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. Preacher curls - 1 x 10 reps, Note: Ray Mentzer's Routine is based on High Intensity Training for more info see The Colorado Experiment Workout. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. 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. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). I first noticed McCutcheon six years ago, when close-ups of his arms and torso were featured on the award-winning Bowflex commercial. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. Squats - 1 x 16 reps He has a Bowflex Ultimate machine and he uses it two or three times a week. And arm yourself with The New High Intensity Training. Arthur Jones frequently said that when he trained Viator, Casey got bigger and leaner, by the day. Who took a cookie from the cookie jar? Does McCutcheon actually train on Bowflex? She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. Mike Mentzer - Greatest Physiques The 18-1/2 pounds of muscle occurred in 11 days, not 14. 1-2 Sets for as Long as Possible. Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. Ray would approach failure after the ninth rep because the weight would be too heavy. Get ready for an incredible pump. Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. You must be logged in to post a comment Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. Remember to use strict form when doing all of your exercises. There is a lot of research on microtrauma and hypertrophy. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. MIKE MENTZER - HEAVY DUTY HIT Training For Size & Strength 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. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage man-an experienced machinist. Ive modified my own workouts and training schedule considerably after reading the book, and am already noticing improvements in my progress. Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. Gday Drew 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. Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. 1979 AAU Mr. America. Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. She had promised to help me later with my tennis serve. Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. Conroes head football coach, W. T. Stapler, who had been there for 10 years, told me that Hutchins bench-pressed 50 pounds more and dealifted 100 pounds more than the strongest guys on the team. Mike Mentzer Workout Routine (UPDATED 2023) | Baller Circuit The primary reason I wrote The New High-Intensity Training was to help bodybuilders learn how to train, and more importantly, how to train themselves. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Mentzer was inducted in the IFBB Hall of Fame in 2002. All Rights Reserved Worldwide. Casey Viators training history at Nautilus provides an interesting example. He played defensive tackle and was about 6 feet 2 inches tall and weighed 230 pounds. I can now see why! 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. John Little. Ray Mentzer's Mr. America Pec Routine - RX Muscle Forums Height: 5'9" Drugs, hormone injections, implants, and who knows what else, have destroyed professional bodybuilding today. But Dave Hudlow certainly set my personal-training record for the most muscle built in two weeks. Rest 2 to 3 minutes 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 of 6-8 Reps. Close Grip or Neutral Grip Pulldown. "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. Divide the movement into thirds. Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. Mike and Ray Mentzer Heavy Duty Training - Bodybuilding Ellington Darden: Mike moved to Lake Helen, Florida, in 1983 and worked for Nautilus approximately 6 months. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. With the plan in mind, Hutchins hurried over but just as he approached, an older woman took the seat beside Cooper. But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. Back. So we use the body's abilities to create inroads into existing strength to our advantage. 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. 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. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. High-intensity training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus.The training focuses on performing quality weight training repetitions to the point of momentary muscular failure.The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to . RAY MENTZER: TRAINING TIPS FOR MORE PRODUCTIVE WORKOUTS - YouTube Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. Jones had an interest in producing how-to videos on many aspects of sports medicine. Some people accuse him of writing the same book over and over, with just a different twist to the training method, or geared towards a different audience. that would be a real eye-opener. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. All of his strength plateaus were small and easily broken. She called a cab and within 15 minutes, was on her way to Orlando. Ray had become a full-time competitor by the age of 23. 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. When a bodybuilder nears the advanced level, he's beginning to get pretty strong. As I focused on the guy, I recognized him. Mentzer joined the US Air Force after graduating from High School. This is where his training progressed. 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. Out of curiosity, which one do you like the best? Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? I do think, however, that the creatine monohydrate formula was responsible for from 25 to 30 percent of the results. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. No one could motivate Casey the way Arthur could. But the arithmetic of bodybuilding soon presents a difficult problem, If he needs, say, 20 exercises to work everything, and he's decided to cut back to 16 total sets of high intensity work in order to keep gaining, how does he cover all bases? Home BLOG Products Online Courses Videos About Support Search. Drew Baye: While its important not to workout too long or too often, do you think that many high intensity training enthusiasts have gotten carried away with reducing the volume and frequency of their training? When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. 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. I guarantee . 1978 IFBB Mr. USA Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Ray Mentzer's Mr. America Pec Routine Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. All the other HIT books eventually have you performing split routines. The Mentzer family, unfortunately, has a history of heart disease. What do you think of his not to fail sets? By Paul Becker. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. But soon after Ray called it a day on his bodybuilding career, he developed kidney issues. This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here. Mentzer wrote several books about weight training. Ken was sitting next to me and we began sorting through our strength-training slides, since we had both given talks using a 35mm-slide projector earlier in the day. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. 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. 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. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. As we discussed the topic further, I glanced across the lobby, which was in the center of four departure-arrival gates. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. Or a training partner with a watch can talk your through each phase. Are you struggling to build muscle or maintain your weight? Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. He seldom even trained again. There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. When we took the HIT photography, 38-year-old McCutcheon weighed 184 pounds, at a height of 6-feet even, and I personally measured his body fat at 3.4 percent. Each set lasted more than 20 seconds longer as a result of the stutter reps. Harder, briefer exercise helped create larger, stronger muscles. It happened to me, to Flanagan, to Boyer Coe, to Ray Mentzer. 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? Among these regimens was the well-known Heavy Duty Training.. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. 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. Ray Mentzer had a different viewpoint. Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. Mike Mentzer "Mr. Heavy Duty" - Fitness Volt Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. 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). I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. Pullover Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force.