ray mentzer workout routine

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. 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. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. 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. Thanks to Lou Schuler, who did a superb job with editing my words, and Carol Angstadt, who made the format and illustrations pop with excitement, The New High-Intensity Training is going to be, in my opinion, my best book yet. Also, pushing the forearm down into a flat surface, like a table-top, and applying tension via controlled bodyweight to perform very slow gruelling triceps extensions (with equal emphasis in the negatives in both exercises). I recommend his books and training principles, but I do not advocate is maintance routine. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. Answer: Mike trained very, very intensely as did Ray. Thats an average of 2.85 pounds of muscle a day for 14 days. Why? I think that the duration and intensity of effort are the main factors, not the range of motion. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. 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. The sad story does not end here. Chin 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. The Mentzer brothers were fairly candid about the steroids they used, especially Ray if I remember correctly. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Sorry for the humungous post Drew; hope it is useful. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. 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. 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). 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. But since Hutchins had his back toward me, it was difficult to gauge what was happening on Kens side. And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. Disclaimer: This website is an educational service that provides general health information. Or a training partner with a watch can talk your through each phase. Rays brother Mike was the first and most obvious candidate for a kidney transplant. His overall routines include about 50-percent Bowflex exercises and 50- percent free-weight exercises. I never witnessed anyone else get a single rep with the entire stack and there were a lot of big, strong athletes who tried. But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. Here's what he would have for lunch: CrunchBreakdown (one drop in weight) Promoted with an extensive Internet media campaign. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. Everyone involved agreed that this was a doable arrangement. Harder, briefer exercise helped create larger, stronger muscles. Mentzer's heavy-duty training system. Ellington Darden: Arnold spent a week with Jones in November of 1970 and, unfortunately, I wasnt around then. Mike Mentzer. On our Nautilus leg-extension machine, Ray did 290 pounds for 10 good repetitions, Mullen said, as he paused and cleared his throat. 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. I was a bit worried. . "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. Life is too short to be small. 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. Rodale is the best of the bunch. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. Serves coffee strong enough to stand an elephant on its ear. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. Of course, the lower back is also stimulated because it is involved in the move. 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. 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? Ellington Darden: It is interesting that both Ken and I were raised in Conroe, Texas, which is 30 miles north of Houston. Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. He was observed performing a two-rep 900-pound squat during one of his evening workouts. Ellington Darden: I like SuperSlow. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. Incline press - 1 x 8 reps Mike Mentzer Photo Album. Ellington Darden: It was less than that. I could feel myself actually growing during and after the workout.. As you can see, my book is distinct from the others. Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). But in my experience, sooner or later, youre going to have to train alone and youre going to have to push yourself. 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. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. 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. Ray and Mike were putting the finishing touches on their newest training DVD, HIT, on June 9th, 2001. Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. And How tall is Arnold? His reps and negatives were similarly sluggish. Make them alternate days, and try to rest on your off days. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. His triceps, in particular, when viewed from behind, reminded one of two . The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. With Arthur Jones Supervision, a Little Goes a Long Way. Chest & Back. Breakdowns - This practice involves stripping off about 10% of the resistance you're using and grinding out a few more reps. You can opt to drop the poundage once or twice a week, depending on how much intensity you're ready for. Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. 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. Ray noticed physical changes in him that soon produced results. Leg Extension Rest 2 to 3 minutes I disagree with Darden that theres a strike against isometrics vs negatives here. 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). Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. Maybe it was Martinas tone of voice, or maybe she forgot to say please, whatever it was, it didnt set right with Jones. Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? But one of my main problem with the book was that he seemed to put down Mike Mentzer!! Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. Calf raise - 1 x 12 reps Incline Flye To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. Then release it for another positive. And youre correct, youd have thought that with his devotion to hard training, hed have been on cloud nine. What muscular biceps and full triceps he possessed. 1978 IFBB Mr. USA Squat Then, perform slowly paced reps in the hardest one-third (or stage), first; the second hardest, next; and the easiest thirst, last. Mentzer would spend hours in the gym every day when he began training. He has a Bowflex Ultimate machine and he uses it two or three times a week. I thought Mike would have thrived being around Nautilus and Arthur Jones. 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. 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. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. They shared an apartment after moving in together, and during the ensuing months, they became closer. 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. I never attended because I worked at a club. 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). He started competing at the age of 18 in local contests. Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Mike was 11 years old, while Ray was 9 years old. 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. Barbell CurlStage reps and a mutual friend told me that Cooper still didnt care for strength training. Being 32, super busy, getting little sleep and working so much did not help. Back. Ray had become a full-time competitor by the age of 23. Concerning the educational system in Conroe, small-town football was big in Texas. Born in 1941, Franco Columbu was a Strongman competitor and bodybuilder who won two Mr. Olympia titles: in 1976 and 1981. Drew Baye: In Joness 1973 Colorado Experiment, how much muscle did Casey Viator gain during the first two weeks? Here is a sample Ray Mentzer style high intensity training workout routine: Monday Leg Curl Breakdown (one drop in weight) Forced negs had the same effect. When I visited Rodales main photography studio in Emmaus, I met with my editor, Lou Schuler, who also is the fitness director for Mens Health. 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. At the contest, he weighed 215 and blew away the competition. I had a tremendous pump throughout my upper body. Pull downs - 1 x 8 reps He achieved the same in the AAU Mr. America competition one year later. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). Net Worth, Partner, Biography. We remain great friends and I try to see him once a month. As examples, you have a routine for thighs, calves, chest, arms, and waist. Shoulder presses, declines, inclines, pull-downs, curls, etc. Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. 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. He started competing in the most prestigious competitions all over America, establishing himself in the process. Whats up with the whole black or white thing? As for gaining eighteen pounds of muscle in two weeks, Ive never personally trained anyone who has put on that much size, but knowing how quickly I can put on a few pounds with creatine I wouldnt rule out the possibility that someone like David Hudlow who is much larger than I am could gain a significant amount of size with Ells creatine loading protocol. 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. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. He was that strong. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. MIKE MENTZER: "MY HEAVY DUTY WORKOUT ROUTINE" John Little 20.8K subscribers 67K views 9 months ago In this presentation, recorded in 1990, Mike Mentzer reveals the program (exercises, sets,. Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Casey Viators training history at Nautilus provides an interesting example. . Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. The Mentzer family, unfortunately, has a history of heart disease. GONE. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. 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. Ray Mentzer Stats And Mike made at least one appearance at the old Lancaster Health Spa. Who is that muscular guy? I thought to myself. There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. Gday Drew 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. Another option if someone wants to train more frequently is to follow a split routine. 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. 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. However, a number of trainees seem to suffer overtraining even from such brief workouts once they genuinely achieve an intense level of effort. Mentzer, however, was only warming up. Drew Baye: Who were some of the bodybuilders that you admired when you began training? 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. Are you struggling to build muscle or maintain your weight? In actuality, Rays workouts were limited to 45 minutes. Weight loss without dieting: the new trend to remove excess flab! If you can press two partners into service, there will be hardly a break in your breakdowns, make this a very advanced principle. Ellington Darden: Negative work (eccentric muscle action) was kicked around haphazardly in the physiology world before Jones came on the scene. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. My name is Val and I am Mike's close friend, pupil and protg. At the planned 10-minute mark, I walked over. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. 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. 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. Day One So, during the experiment, he was rebuilding previously existing levels of muscular size. Jones began immediately training Viator on a three-times-per-week schedule, and true to his expectations, Viator started growing. Does recovery-pain have anything to do with microtrauma? As a general rule I dont recommend stopping an exercise short of momentary muscular failure and instead recommend allowing extra days for recovery or doing a workout just focused on smaller muscle groups which wont affect recovery as much. Proper strength training, we felt, was more than an adequate way to work the muscles and heart. Leg curl - 1 x 16 reps Stay focused and keep the tension and the movement smooth and slow. 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? Ray kept up his arduous training in 1983 while utilizing different programs. So read on. Here is Mike Mentzer's chest routine: 1. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. Ellington Darden: I certainly think timed static contractions have value. A major reason, I believe, is either ignorance, or a neglecting, of the principle of "indirect effect". That stated, Casey Viator gained 39.87 thats right, just 0.13 shy of 40 pounds of muscle in two weeks. As a result, I gave him some articles by Arthur Jones to ponder. 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? Ken always came back for more, and perhaps most importantly, asked intelligent questions. After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant.

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