ray mentzer workout routine ray mentzer workout routine

But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. 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. (By the way, I agreed with Mikes assessment.) When Joe Cirulli, Jim Flanagan, Joe Mullen, and I visited Arthur Jones on July 29, 2004, some thought-provoking discussion took place concerning a new HIT concept. All it takes to get bigger and stronger, Miller says with his friendly demeanor, is an understanding of weight-training basics and hard work.. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. Make them alternate days, and try to rest on your off days. Drew Baye: The publisher of your new HIT book is Rodale. Only then do you let it return to full extension. Thank goodness, Hutchins and I were not seated near Cooper, as our heads and necks needed rest. In my mind, Im thinking . 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. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Ken and I, for several years, had tried various approaches during Nautilus seminars to debate people who believed they needed daily aerobic activity to be healthy. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. (No commercial intended, but the book will truly help.). It was Dr. Kenneth Cooper. He developed Bergers illness. Didnt Jones measure and compare all of their arms? A. DB shoulder press - 1 x 8 reps His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. 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. But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. Jones had driven from his home in Lake Helen, Florida, to Los Angeles and on the way back he stopped by Red Lerilles gym in Lafayette, Louisiana, and reassembled some of his initial Nautilus machines that he had displayed in California a week earlier. Weight loss without dieting: the new trend to remove excess flab! He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. 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. After a while, Ken asked me what I thought about his new section, which he called Exercise Versus Recreation.. Day One There were several times when he appeared to be interested, but it quickly faded. Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? Harder, briefer exercise helped create larger, stronger muscles. Ray went to bed after a long and demanding day at work, but Mike continued to work late. 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. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. Look at the workout accompanying this article for a few minutes. 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. Perhaps during the early 1970s, when he was training so many bodybuilders, it was simply easier to drive home intensity, than be so concerned with form. 2. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. Ray Mentzer Workout Here is a sample Ray Mentzer style high intensity training workout routine: Monday Bench press - 1 x 8 reps Incline press - 1 x 8 reps Flyes - 1 x 12 reps DB shoulder press - 1 x 8 reps Tricep Extensions- 1 x 10 reps Wednesday Squats - 1 x 16 reps Leg ext - 1 x 16 reps Leg curl - 1 x 16 reps Calf raise - 1 x 12 reps Friday 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. 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. Flat barbell bench press (5 sets, 6-8 reps) 3. Sometimes, being unable to express yourself can produce an unexpected benefit. 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. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. Shoulder presses, declines, inclines, pull-downs, curls, etc. Ellington Darden: I like SuperSlow. Terms of Use - Disclaimer - Privacy Policy. Mike and Ray Mentzer Heavy Duty Training Mentzer's Lost Heavy Duty Secrets. Gwyneth Paltrow: what is the secret of her great look and feeling at 50? Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. Rodale is the best of the bunch. I think the major limiting factor to true isometrics is the lack of negative work which appears to be the most important part of the exercise for stimulating strength and size gains, and the lack of full-range strength improvement. Here's what he would have for lunch: This crazy author thinks I want spaghetti arms! Press Behind Neck. I disagree with Darden that theres a strike against isometrics vs negatives here. It was a combination of factors that made Yates so huge I figure. Our double-team plan had failed. But perhaps more importantly, research shows that with that sliding 8 percent, if there was a unified HIT push, it could rather quickly increase back 16 percent, or 3,200,000 trainees. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. You can make it work for you. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. This is a great way to isolate a muscle that tends to miss it due to less-than-perfect form. In 1970, when Hutchins graduated, the high school was five times larger and Ken was the strongest male in school. 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. Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. Is there a study you can cite on this? Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Incline press - 1 x 8 reps 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). He seldom even trained again. He always trained alone, after finishing his day job. 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. So he hired Mike and Ray Mentzer in early 1983 with the notion that they'd come in and make a big . This is something I will be covering in the book, with references. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? 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. 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. Here is a sample Ray Mentzer style high intensity training workout routine: Monday Weight: 220 lbs. Surely, with the correct instruction and motivation, we can turn a reasonable percentage of them into HIT believers. 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. Drew Baye: In your book, you also mention Mikes younger brother Ray. When I was around Mike, we got along fine. Mike Mentzer split What was the Mike Mentzer's training split? Out of curiosity, which one do you like the best? And what growth isn't created by direct arm work is induced by the indirect effect of torso work. It works. 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. Mike continued to train and excelled in the gym and his academic pursuits. 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. With the plan in mind, Hutchins hurried over but just as he approached, an older woman took the seat beside Cooper. Barbell CurlStage reps Mike Mentzer (November 15, 1951 June 10, 2001), Ray Mentzer (August 2, 1953 June 12, 2001). 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. 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. Pull downs - 1 x 8 reps My name is Val and I am Mike's close friend, pupil and protg. 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. But Ive never had the chance to train him, or train with him. I dont know what went wrong., New High Intensity Training Book Differences. 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? My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. Casey Viators training history at Nautilus provides an interesting example. 2021 Drew Baye. We never heard from him. Family, Partner, Biography, How To Make Pico De Gallo? Of course Ell writes and says a lot of the same things Arthur did it was his job. Twenty reps, Arthur repeated, after asking us about his progress, hell, he can do 50 with each leg. Over the next three minutes, Viator not only did 50 reps, but 2 more for good measure. Ive experimented with all styles of leg presses and this one is the hardest of all. 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. So, during the experiment, he was rebuilding previously existing levels of muscular size. Ellington Darden: It is interesting that both Ken and I were raised in Conroe, Texas, which is 30 miles north of Houston. "Many bodybuilders sell themselves short. Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . Drew Baye: Im surprised you failed to place Schwarzeneggers arms in the top category as Viators, Olivas, and Coes. by Greg Merritt. It's easy to drift away from high intensity principles. 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. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Mike Mentzer Photo Gallery. 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. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. And what a training session it was. Rest 2 to 3 minutes Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. You must be logged in to post a comment A goal of 160,000 for The New HIT seems reachable. He achieved the same in the AAU Mr. America competition one year later. This would enable him to repair the muscular tissue that had been damaged by using really heavy weights and working through set failure. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? Then release it for another positive. Hutchins and I both has access to weights through the school system. Mentzer's heavy-duty training system. 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. Indirect effect can be thought of as a sort of ripple effect. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . In the past, with my bodybuilding books from other publishers, I had always worked with a man on the design and layout. 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. Ray Mentzer had a different viewpoint. Join the discussion or ask questions about this post in the HIT List forum. (The before-and-after photos confirmed that also.) Arthur Jones had some of that ability, too. Flat dumbbell fly (5 sets, 8 reps) 5. Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? Thats an average of 2.85 pounds of muscle a day for 14 days. Over the last 30 years, Ive been around Arnold four or five times. High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. I suspect that due to something about the nerve-function some muscles are really reluctant to give 100% voluntarily. We remain great friends and I try to see him once a month. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Im grateful that Ive spent as much time as I have with both Jones and Hutchins. In actuality, Rays workouts were limited to 45 minutes. 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. Ray frequently rested completely for 34 days after his rigorous training sessions. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. 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. During the competition, Mike and Arnold had a bitter argument that was never settled, and worse, continued to fester. He registered no weight gain during days 12, 13, and 14, so I just called it two weeks to keep it in line with the other two-week plans in the book. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. As you can see, my book is distinct from the others. Rest 2 minutes As HIT decreased its following from 16 to 8 percent, high-volume training (HVT) increased its numbers from 16 to 24 percent. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. Born: Who is that muscular guy? I thought to myself. Let's start by acquainting them with you. The plain truth is that hundreds of thousands of men throughout the middle of the last century strengthened and built their bodies without drugs. He was always clear about his goals and diligent in pursuing them. Pullover Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. (Creamy, Classic Taste), How to make Brown Sugar Grilled Peaches? He accepted Joness pushing to a magnitude that few people could have stomached. By Steve Wedan (visit his website at www.SteveWedanArt.com). At the planned 10-minute mark, I walked over. 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. Mentzer would spend hours in the gym every day when he began training. Mike Mentzer Photo Album. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. He sort of reminds me of the character John Wayne played in his old western movies. Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. When did you go all absolutionist? Now, youll experience some of the reasons why this is my least favorite routine. 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. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. Mike himself trained three times a week with 30-minute workouts . Bench Press Who is he? Also, Im in the process of updating my Web site, which was called Classic X. Arthur told Ray to put on his brightest, horizontal-striped shirt (he didnt want Martina to miss him) and be sure and drive the old, unwashed, company car, which had a broken air-conditioner (that meant hed have to roll down all the windows so air could circulate). Rest 3 to 5 minutes If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. Do Your Hormones Affect Weight Gain and Loss. Did he ever do any amusing things around Nautilus? Hutchins wanted to respond, but didnt. Ray quickly surpassed the 250 lb weight threshold thanks to an excessive intake of calories. Promoted with an extensive Internet media campaign. But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. 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: Who were some of the bodybuilders that you admired when you began training? Then, the high altitude associated with being in the mountains of Fort Collins, Colorado, had him feeling somewhat dizzy, especially during his workout. How much of an effect an unexercised muscle receives from an exercised muscle depends mainly on two things - the size of the worked muscle and its proximity to the unworked muscle. Olivas arms, from any angle or position, both relaxed and contracted, were absolutely HUGE. I learned how to do these things by reading and "digesting" the works of novelist/philosopher, Ayn Rand. He ate a well-balanced diet that included foods from many dietary groups, such as grains, vegetables, fruits, meat, and healthy fat sources, as opposed to focusing solely on proteins. And, hes into the martial arts, so he does some of that several times a week. You can build up to it. He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. His greatest asset was his physical strength. Who is Paul Johansson? I dont believe Casey ever got his muscular, competitive body weight above 220. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. He was at rep 15 and Arthur walked into the gym with a couple of people. Important, you must have a clock or a watch with a second hand that you can place in plain sight. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. Ellington Darden: Actually, I understated the time period. But both are real killers, maybe try it sometime. Concerning volume, if youre on a reduced-calorie diet to lose fat, you can shorten your HIT routine to only 4 or 5 exercises per session and make excellent results. Durning his interview with John Little, Mentzer opened up in great detail about the routine that earned him the famous physique we know today. Thus, taking 8 percent of that number indicates that 1,600,000 males are into HIT. It didn't take long for Ray's body weight to climb from 250 to a lean 260 pounds. Ray Mentzer was even stronger than Mike, right? 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 noticed that Cooper was being very animated and seemed to be expressing himself well. Of course Grimek and Reeves stood out, but so did Steve Stanko, Mr. America 1944, who was more massive than Grimek. I would love for it to be wrong, but hey, it might be right. 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. 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. 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. As the name would suggest, this routine isn't for the light of heart. And Whitley achieved that without the help of creatine. As a result, Hudlow made steady progress for the entire 6 months that I trained him. But in my experience, sooner or later, youre going to have to train alone and youre going to have to push yourself. And youre correct, youd have thought that with his devotion to hard training, hed have been on cloud nine. In fact, Ray would regularly host Saturday night squat parties. Then, perform slowly paced reps in the hardest one-third (or stage), first; the second hardest, next; and the easiest thirst, last. 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. Legs. Ellington Darden: Ive trained Boyer Coe, Joe Means, Scott Wilson, and Ray Mentzer to name four. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Each set lasted more than 20 seconds longer as a result of the stutter reps. After visiting the doctor for a checkup in 1999, Ray got some bad news. 1978 IFBB Mr. USA Dip In the end for me, I consider him a genius in his principles (as well as Yates, Jones, Viator, Ray Mentzer). Actually, the personal-training part was much less than that. In a relative sense, the so-called easiest stage will not seem at all easy. But they can be fairly close and still very significant. Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. 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. But I believe its a reasonable goal to aim for one-tenth of that number during the first year after publication. It involves a very unique way to vary the repetition number, as well as the slowness of each repetition. By Paul Becker. Theres probably a few more, but I cant recall them right now. So we use the body's abilities to create inroads into existing strength to our advantage. He prided himself in being able to keep a straight face, which threw you off, until you figured out his style. At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. I never attended because I worked at a club. . That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. Wrist roller, Day Three Since then, hed regretted not speaking up. Squat Interesting to see the split: Day 1. Ray used the same Heavy Duty Training training regimen as his brother Mike. And yet, Ellington Darden, Ken Leistner and Peary Rader have watched hundreds of men and women gain real muscle that was impossible for them to build before training harder and briefer. They shared an apartment after moving in together, and during the ensuing months, they became closer. nurse at Ephrata Community Hospital years ago. Bergers Disease had been contracted by him. And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. Mike and Ray are the only two brothers in history to both win the Mr. America contest. Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. timed static contractions have become popular with some instructors for use with clients who cant perform certain exercises through a full range of motion due to physical problems or injuries. Height: 5'9" Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. . 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.