5-Day Mike Mentzer Exercise Cut up

One among historical past’s most influential bodybuilding exercises is Mike Mentzer’s exercise routine. Mentzer, winner of the 1979 Mr. Olympia Heavyweight Division (the general title went to Frank Zane), retired from bodybuilding to concentrate on serving to others obtain their targets in bodybuilding. A person who skilled with legends like Arnold Schwarzenegger, he developed a high-intensity coaching program often called Mike Mentzer’s Heavy Responsibility coaching system.

Mentzer developed this program by means of years of coaching and exploring several types of coaching in hopes of making the right exercise routine. He discovered a approach to problem the physique past failure with distinctive coaching strategies like unfavorable reps and pre-exhaust supersets. On this article, we’ll educate you the Mike Mentzer exercise routine and discover his coaching philosophies which have helped numerous individuals add muscle mass. 

Desk of Contents

• Mike Mentzer 5-Day Cut up Routine
• Mike Mentzer 2-Day Cut up Routine
• Who Is Mike Mentzer?
• Mike Mentzer’s Heavy Responsibility System
• Mike Mentzer’s Exercise Philosophy
• Mike Mentzer’s Eating regimen Plan
• Mike Mentzer Exercise Reddit Testimonials
• Outro

Mike Mentzer 5-Day Cut up Routine

Mentzer utilized varied splits all through his profession, utilizing coaching purchasers as guinea pigs to check which exercise routine was finest for muscle positive factors. These days, most weight coaching separates muscle teams utilizing a four- or five-day cut up. Beneath is a 5-day cut up exercise primarily based on Mike Mentzer’s exercise routine.  

Monday: Chest

• Incline Dumbbell Flyes: 5 units of 8 reps
• Body weight Dips: 5 units x 6 reps (60 seconds relaxation)
• Incline Bench Press: 5 units at 6-8 reps
• Flat barbell bench press: 5 units at 6-8 reps
• Flat dumbbell fly: 5 units at 6-8 reps

Tuesday: Again

• Straight Arm Lat Pulldown: 5 units of 5-8 reps
• Reverse Shut Grip Cable Pulldown: 5 units of 8-10 reps
• Barbell Bent-Over Row: 5 units of 5 reps
• Standing Barbell/DB Shrugs: 5 units of 8-10 reps
• Barbell Upright row: 5 units of 6-8 reps

Wednesday: Shoulders

• Bent Over Dumbbell Increase: 5 units of 8-10 reps 
• Seated Machine Press: 5 units of 6-8 reps 
• Dumbbell Facet Lateral Increase: 5 units of 8-10 reps
• Behind The Neck Overhead Press: 5 units of 6-8 reps*
• Entrance Barbell Increase: 5 units of 8-10 reps

Thursday: Legs

• Single Leg Extensions: 5 units of 8-10 reps
• Single Leg Hamstring Curl: 5 units of 8-10 reps
• Barbell Squats: 5 units of 6-8 reps
• Leg Press: 5 units of 6-8 reps
• Standing Calf Increase: 5 units of 10-15 reps
• Strolling Dumbbell Lunges: 5 units of 8-10 reps

Friday: Arms

• Reverse Grip Chin-Up: 5 units of 6-8 reps 
• Body weight Dips: 5 units of 10 reps  
• Barbell Preacher Curl: 5 units of 8-10 reps 
• Triceps Cable Pushdowns: 5 units of 8-10 reps 
• Standing Dumbbell Curl: 5 units of 8-10 reps
• Overhead Triceps Cable Extension: 5 units of 8-10 reps 
• Barbell Reverse Grip Forearm Curls: 5 units of 8-10 reps 

*The overhead press behind the neck could cause pointless stress and harm to the rotator cuff, neck, shoulders, and joints, particularly when coaching heavy. Be at liberty to do regular overhead presses, particularly in case you have a extreme shoulder harm.

Mike Mentzer 2-Day Cut up Routine

Mike Mentzer’s Heavy Responsibility exercise routine was initially designed as a two-day cut up, meant to be carried out twice per week. Fairly than divide the exercises by higher physique or decrease, Mentzer went with extra of a push-pull sort technique. Each train is carried out with six to eight reps.

Exercise A: Legs, Chest, Triceps

Legs:

• Leg Extension Superset with Leg Press: 1 set
• Squats: 1 set
• Leg Curls: 2 units
• Standing Calf Increase: 2 units

Chest:

• DB Fly: 1 set
• Incline Presses: 2 units
• Body weight Dips: 2 units

Triceps:

• Tricep Pushdowns Superset with Dips: 1 set
• Mendacity Tricep Extension: 2 units

Exercise B: Again, Traps, Shoulders, Biceps

Again:

• Machine Pullovers Superset with Shut-grip Underhand Lat Pulldown: 2 units
• Barbell Row: 2 units

Traps/Shoulders:

• Machine Shrugs Superset with Upright Row: 2 supersets
• Facet Lat Increase Superset with Machine Shoulder Press: 2 supersets
• Rear Dumbbell Lat Increase: 2 units

Biceps:

• Standing Barbell Curl: 1 set
• Dumbbell Focus Curl: 2 units

Who Is Mike Mentzer?

Mike Mentzer (1951-2001) was an expert bodybuilder that’s as recognized for his distinctive coaching philosophy and contributions to health as he’s for competing. Mike began bodybuilding at age 11 and spent years competing within the bodybuilding scene, gaining nationwide consideration when he gained the 1976 Mr. America contest. After Mike turned professional in 1979, he went on to win the heavyweight division of Mr. Olympia (over 200 lbs) however misplaced the general to Frank Zane.

The Mr. Olympia contest eliminated weight divisions the next yr in 1980, nonetheless Mentzer tied for fourth place, with Arnold Schwarzenegger profitable in a controversial style. A number of rivals, together with Mentzer and 3-time defending champion Frank Zane, boycotted the 1981 Mr. Olympia in outrage over the choice to crown a noticeably smaller Arnold. Mentzer took it to a different degree and retired fully from bodybuilding following the 1980 Olympia, citing the competition was rigged for Arnold to win.

Mike Mentzer Bodybuilding Notable Finishes:

• 1976 IFBB Mr. America – 1st (General)
• 1977 IFBB North American Championships – 1st (General)
• 1978 IFBB World Beginner Championships – 1st (HW)
• 1978 IFBB Mr. Universe – 1st
• 1979 IFBB Mr. Olympia – 2nd General, 1st (Heavyweight Division)

After his retirement in 1980, Mentzer shifted his focus to growing a exercise routine to maximise muscle development. Mike modeled his concepts primarily based on ideas created by Arthur Jones, the inventor of Nautilus train machines. Mike took Arthur Jones’ high-intensity coaching (HIT) idea and perfected his distinctive twist by means of trial and error. He developed and revealed varied exercise packages, together with his Heavy Responsibility coaching system.

He gained nationwide consideration within the early Nineties when he launched his high-intensity coaching to Dorian Yates, who then went on to win six straight Mr. Olympia’s from 1992 to 1997. Mentzer sadly handed away at age 49 in 2001 from heart problems. He was posthumously inducted into the IFBB Corridor Of Fame in 2002. His presence and contribution to bodybuilding will reside without end by means of his revolutionary Heavy Responsibility exercise program. 

Mike Mentzer’s Heavy Responsibility System

Like all bodybuilders, Mentzer believed in altering his exercise program and used a number of totally different splits. Nevertheless, lots of Mike’s theories and coaching strategies go towards typical knowledge. The Mike Mentzer Heavy Responsibility coaching routine is sort of totally different from what you see in your native health club. Mentzer’s heavy responsibility program was initially created as a two-day cut up, divided right into a Exercise A and Exercise B. The exercises are supposed to be high-intensity and practice to failure, so that you want 48 hours of relaxation between exercises to get better totally. It is basically a push-pull cut up, besides he provides legs to the push day and shoulders to the pull day. 

Mentzer’s Heavy Responsibility Two-Day Cut up: (routine above)

• Exercise A: Legs, Chest, Triceps
• Exercise B: Again, Traps, Shoulders, Biceps

Practically each skilled bodybuilder experimented with Mentzer’s heavy responsibility program within the Eighties and Nineties, though they went again to one thing extra typical. Mike adjusted this routine to a three-day cut up in “Excessive-Depth Coaching The Mike Mentzer Method,” his last e book earlier than passing away. 

Mentzer’s Three-Day Cut up:

• Exercise A: Chest/Again
• Exercise B: Legs/Abs
• Exercise C: Shoulders/Arms

Over time, Mentzer continued to develop his Heavy Responsibility exercise routine into varied splits to accommodate each lifter. A pattern four-day cut up would appear like the next:

Mentzer’s 4-Day Cut up:

• Day one: chest and again
• Day two: legs, calves, and abs
• Day three: shoulders, biceps, and triceps
• Day 4: legs, calves, and abs

Mike Mentzer’s Exercise Philosophy

Mike Mentzer’s coaching philosophy was a easy method the place “much less is extra” for constructing mass, so the aim is brief, intense exercises that take the muscle mass to failure. The idea of HIT is to carry out an train in a single set to failure within the 20 rep vary. The thought is to construct dimension and power by specializing in depth relatively than quantity. Each Jones and Mentzer believed that high-intensity coaching that emphasizes high quality over amount is finest for muscle development as a result of it minimizes muscle injury, permitting you to raise heavier. 

Mentzer took Jones’ HIT method and tweaked it so that you carry out 6-8 reps utilizing heavy weights to failure. The work is much from over when you attain this failure level after 6-8 reps. Mentzer developed his program primarily based on the idea of coaching past failure, which he known as Mike Mentzer’s Heavy Responsibility system. The 4 essential ideas are pressured reps, unfavorable reps, rest-pause, and pre-exhaustion supersets. 

1. Pressured Reps: Pressured reps are the place a spotter helps you at little as attainable, primarily to information the burden to complete the reps previous failure. 
2. Detrimental Reps: Detrimental reps are the place you employ a spotter that can assist you full the “constructive” portion of the rep, then decrease the burden in a sluggish, managed method for roughly six seconds. The constructive portion of a raise (concentric portion) is when the muscle shortens (contracts), whereas the unfavorable portion (eccentric half) is when the muscle lengthens. For a curl, the constructive half is the lifting up of the burden, whereas the unfavorable half is once you decrease the burden again down. 
3. Relaxation-Pause: Relaxation-Pause is an old-school method that Mike is credited with creating. After you hit failure on an train, take a 15-second break then carry out one other rep. Mike would make use of this technique for 4-6 reps, taking a break between. He would drop weight by 20% for the ultimate units if he could not end on the beginning weight. 
4. Pre-Exhaust Supersets: Pre-exhaust supersets are the place you do an isolation train set instantly adopted by a compound train set of the identical physique half. This idea stimulates muscle development in a selected muscle group of a compound train. For instance, carry out a dumbbell chest fly then instantly do a set of bench press with out resting. The idea is to work the focused muscle as a lot as attainable so that specific muscle (chest muscle mass) offers out earlier than the weaker muscle mass do (resembling triceps or shoulders). Different isolation workout routines that can be utilized to pre-exhaust embody pullovers earlier than lat pulldowns or leg press/leg extension earlier than squatting. 

Mike developed these ideas in coaching classes together with his brother Ray Mentzer, one other profitable skilled bodybuilder. Mike encourages individuals to have a coaching accomplice as a result of they will help with coaching previous failure and inspire you to coach tougher. 

Low Quantity: 

Mike Mentzer’s exercise routine adopted a low-volume method contemplating the excessive depth degree. Mike likes to work within the 6-8 rep vary to failure. Every exercise ought to have roughly 3-6 working units per physique half, with 1-2 gentle warm-up units at not more than 75% of the working set weight. Conserving a low-volume method, mixed with a correct restoration, is important to forestall burnout. There’s a place for high-volume coaching, however Mike believed this coaching fashion was finest for fixed muscle development. 

Deal with kind: 

Because the exercises are high-intensity and low quantity, having good kind is important. It is extra essential to concentrate on having a full range-of-motion with a sluggish, managed kind relatively than including extra weight. Mentzer advocated for lifters to spend two to 4 seconds on every portion of the raise to actually emphasize pressure on the muscle fibers. Type is much more essential when coaching to failure and utilizing methods like unfavorable reps since you are at the next danger of harm. 

Development: 

A giant a part of the Heavy Responsibility coaching program focuses on development. Development is required to stimulate muscle development, which Mike believed could be carried out in 3 ways. The three ways in which Mentzer used for development have been: 

• Improve the variety of reps
• Improve the quantity of weight 
• Lower relaxation time/whole time to finish the exercise

Mentzer advocated for holding a exercise journal to trace progress and guarantee you’re making positive factors. 

Mike Mentzer’s Eating regimen Plan

Mike Mentzer burdened {that a} exercise routine isn’t sufficient to extend muscle mass; that you must comply with a strict weight-reduction plan and maximize restoration. Mike’s weight-reduction plan technique is pretty totally different from the standard bodybuilding routine. Fairly than specializing in consuming as a lot protein as attainable, Mike believed that extra carbohydrates are the important thing to most muscle development.

The entire macronutrient breakdown must be roughly 60% carbs, 25% protein, and 15% fat. Mentzer is likely one of the solely bodybuilders advocating such low protein, but it surely clearly labored for him. Be at liberty to extend your protein, relying in your particular targets. 

Whereas Mike primarily focuses his writing on lifting methods and exercise routines, he offers perception into his weight-reduction plan in his e book “Heavy Responsibility Vitamin.” Mike wasn’t tremendous strict about his weight-reduction plan within the sense of what he ate, however he believed in a balanced weight-reduction plan and ensuring you attain your calorie aim. Mentzer is likely one of the first bodybuilders to emphasise calorie depend and macros, displaying he was forward of his time.¹

In his e book, he divided meals with dietary worth into 4 classes. 

Mentzer’s 4 Meals Classes:

1. Cereal and Grains:

Meals embody baked items, cereals, breads, and flour merchandise. This group comprises supply of carbohydrates, protein, nutritional vitamins, and minerals. It represents an inexpensive however priceless approach to hit your macros, particularly for carbs. Mike recommends 4 servings every day from this group. His breakfast is primarily from this group, normally having bran muffins and complete wheat toast. 

2. Fruits and Greens:

Mentzer recommends 4 servings a day from this group, which incorporates any fruits or greens, in addition to potatoes. This group is vital for getting nutritional vitamins, minerals, and carbohydrates. 

3. Excessive-Protein Group

Meals embody meat, poultry, eggs, fish, and protein-containing greens resembling beans, nuts, and peas. This group is significant for muscle development, offering the physique with B nutritional vitamins, iron, different vitamins, and protein. Mike recommends at the very least two servings a day from right here, which is much lower than the typical bodybuilding weight-reduction plan. 

4. Milk and Milk Merchandise

Milk, cheese, and different milk merchandise present an incredible supply of protein, vitamin B2, and calcium. Watch out to not have greater than two servings a day, as milk comprises saturated fat and extra energy. 

A few of his favourite meals that belong to those classes embody:

• Oatmeal
• Eggs
• Rooster breast
• Salmon
• Tuna
• Lentils
• Fruits
• Greens
• Orange juice (particularly in his protein shake)

Including Or Dropping Weight

Mike was a believer in following a balanced weight-reduction plan yr spherical and avoiding drastic weight modifications. He believed that too {many professional} bodybuilders would pack on dimension too quick, which causes fats accumulation. In the event you comply with a gradual coaching methodology, you will not have to chop so drastically. 

• Acquire weight: To achieve weight, enhance your every day caloric consumption by 300-500 energy. Keep on with calorie dense meals relatively than overeating. 
• Shed some pounds: To shed some pounds, lower your every day caloric consumption by 500-1,000 energy, relying on weight. It is essential to by no means go under 1,200 energy for the day. In the event you nonetheless cannot shed some pounds at 1,200 energy, enhance your cardio. 

Alongside these similar “sluggish and regular” rules, Mentzer believes individuals can add 10 kilos of muscle in a yr by following his program. Within the e book, Mike states that one pound of human muscle tissue comprises 600 energy, whereas one pound of fats has 3500 energy. So, to realize ten kilos of muscle in a single yr, meaning you want an extra of 6,000 whole energy.

That interprets to an additional 16 energy a day. Since solely a few quarter of muscle tissue is protein, we solely want 1 / 4 of the additional energy from protein, which might be 4 energy (4/16). One gram of protein is 4 energy, so in concept, you solely have to eat one additional gram of protein a day above your upkeep degree to realize 10 kilos in a single yr.

Tissue Sort Caloric Content material

	%Water	%Protein	%Lipids	%Inorganic
Muscle	70%	22%	6%	2%
Fats	15%	12%	70%	3%

Dietary supplements:

Contemplating Mentzer handed away in 2001 and stopped competing in 1980, using dietary supplements wasn’t as prevalent as it’s at the moment. The one complement Mike overtly authorized of was a multivitamin and mineral combo.

He believed that meals was the most effective and most essential approach to get your dietary wants, however dietary supplements generally is a good complement. It is also essential to notice that anabolic steroids have been way more accepted within the sport throughout Mike’s prime, and he overtly mentioned steroid use on a number of events.

Mike Mentzer Exercise Reddit Testimonials 

There’s a giant divide throughout web boards in the case of the Mike Mentzer Heavy Responsibility coaching methodology and his philosophies. Many individuals check with Mike as loopy on account of his amphetamine drug abuse and deteriorating psychological well being within the later components of his bodybuilding profession. A few of his theories, resembling a lower-protein weight-reduction plan, go towards typical knowledge that weight lifters depend on. 

Within the subreddit “Mike Mentzers’ Past Failure’ Coaching,” customers debate if this system is just too intense for somebody pure (not on steroids). Many customers defended and supported the coaching methodology, with one person stating, “What I inform everybody who’s skeptical of HIT is strive it, when you strive it you will see how nicely it really works. It is also essential to notice that he did not advocate going past failure aside from actually superior lifters.“²

Person LordChaoticX additionally shared a constructive assessment, praising Mentzer, “heavy Responsibility has put 30 kilos on me previously two months with correct weight-reduction plan and execution.”³ Customers agree that following the weight-reduction plan and relaxation protocols is important to get better when following a excessive depth coaching routine totally. 

One other frequent development is that folks brief on time have a tendency to love Mike Mentzer’s exercise as a result of it would not require hours within the health club. Between work and household life, it may be tough to get to the health club greater than three days per week, so Mentzer’s splits are preferrred. Person formerfattie90 posted, “with HIT, you spend minimal time on the health club. So when you can solely go to the health club 2-3 instances per week, HIT is a extra optimum approach to practice.”⁴ This reveals how a variety of individuals can profit from attempting Mike Mentzer’s coaching routine. 

The final consensus is that Mentzer had efficient coaching packages and considerably contributed to bodybuilding together with his ideas, resembling unfavorable reps, but it surely’s finest to mix his concepts with fashionable data, resembling elevated protein consumption.

Outro

Though Mike Mentzer handed away in 2001, his presence within the bodybuilding world continues to be felt at the moment. The Mike Mentzer coaching philosophy follows an old-school method, a high-intensity exercise routine that emphasizes kind and pushing the physique past its limits. Mike believed {that a} exercise session should not take hours, so he discovered a approach to practice all muscle teams in simply two exercises.

The most essential facets of Mike Mentzer exercise’s are lifting heavy weights with good kind and coaching the physique previous failure. The first grievance with the Mike Mentzer exercise routine is that it is too intense, which is why relaxation and diet are so priceless. One other flawed idea that Mentzer advocated was that an individual’s protein requirement relies upon strictly on physique weight, not bodily exercise. Individuals are likely to agree that one of the best ways to make the most of the Mike Mentzer exercise routine is to regulate your weight-reduction plan, particularly including extra protein.  

In the event you have been lucky sufficient to observe Mike Mentzer practice, you’ll have seen an depth that {many professional} bodybuilders lack at the moment. Mentzer skilled with among the largest legends in bodybuilding, from Schwarzengger to Zane, and his affect reached 1000’s extra, together with Dorian Yates. You’ll be able to carry out the Mike Mentzer exercise in varied splits, from two-day as much as five-day, so there’s an choice for everybody. You probably have hassle constructing muscle mass together with your present routine, we encourage you to strive a Mike Mentzer coaching session.

References

1. Mentzer, Mike. “Mike Mentzer Heavy Responsibility Vitamin.” Www.academia.edu, www.academia.edu/39207099/Mike_mentzer_heavy_duty_nutrition. Accessed 17 Dec. 2023.
2. girthquake00. What I Inform Everybody…. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbd5bb9/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.
3. LordChaoticX. MY TIME to SHINE! A …. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbcbq54/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.
4. FormerFattie90. True however with HIT Yo…. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbdt66j/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.