Mike Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted to perfect them. Through years of study, observation, knowledge of stress physiology and the most up-to-date scientific information available, and careful use of his reasoning abilities, Mentzer tried to devise and successfully implement a theory of bodybuilding. Mentzer's theories are intended to help a person achieve their full genetic potential within the shortest amount of time.

Mike Mentzer Training Secrets

In his book "Heavy Duty" he detailed the principles of high intensity weight training. Weight training, he insisted, had to be brief, infrequent, and intense, in order to attain the best results in the shortest amount of time.

Mentzer is an advocate of pre-exhaustion weight training. For example, leg extensions are done before squats, side delt raises before shoulder presses, flyes before bench presses, and stiff-arm pulldowns before standard lat pulldowns. Mentzer was also famous for going "beyond failure" with forced reps, negative reps, static holds, and forced negatives. In general, one only used 1-2 sets per movement, with no more than three movements per muscle group.

Mentzer and advocates of "high intensity" training believed that one must train very hard, using the heaviest weight one can manage in good form and without injury. In general, high intensity trainers avoid the use of Olympic lifts, Olympic lift derivatives, explosive or ballistic lifts of any kind, and plyometric drills.

In general, high intensity advocates believe the opinion of Jones, that while strength can be increased by 400% in an average individual, recovery capacity can only be increased by 50%. Therefore, the stronger one becomes, counterintuitively, the less one must train.

Mike Mentzer Workout

Below is a sample bodybuilding routine inspired by Mentzer principles:

Workout 1

Leg Extention with no rest do Barbell Squat - 2 super sets of 6 to 8 reps each.

Standing Calf Raise - 2 sets of 8 to 12 reps.

Pec Deck with no rest do Bench Press - 2 super sets of 6 to 8 reps each.

60 second Super Slow Chin - 1 rep. (Go very slow, 30 seconds up and 30 seconds down) With no rest do Standing barbell curl for 6 to 8 reps. Do 2 Super Sets.

Workout 2

Pullover with no rest do Lat Pulldown - 2 super sets of 6 to 8 reps.

Lateral raise with no rest do Overhead Press - 2 super sets of 6 to 8 reps.

Super Slow Dip - 1 rep. (Go very slow, 30 seconds down and 30 seconds up) With no rest do Tricep Extentions for 6 to 8 reps. Do 2 Super Sets.

Take at least 1 to 3 rest days between workouts.