Squat All it takes to get bigger and stronger, Miller says with his friendly demeanor, is an understanding of weight-training basics and hard work.. Ive modified my own workouts and training schedule considerably after reading the book, and am already noticing improvements in my progress. Incline dumbbell fly (5 sets, 8 reps) 2. McCutcheon trains by himself in his basement. Over the course of several videos, the brothers put Markus through three high intensity workouts: 1. Studies since then have confirmed much of what Jones believed concerning negative work. Family, Partner, Biography, How to make Garlic Dressing? I assumed one of the Mens Health design team would be assigned to do the layout of my book. In my mind, Im thinking . Jones had an interest in producing how-to videos on many aspects of sports medicine. Incline Flye In fact, Ive never seen anybody better at keeping a relaxed face during HIT than Jones. Viator more than doubled Hudlows rate of growth. But Ive never had the chance to train him, or train with him. 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? His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to influence bodybuilders today. Mike & Ray Mentzer - In the Gym. Remember to use strict form when doing all of your exercises. Drew Baye: Besides Casey Viator, Sergio Oliva, and Mike Mentzer, who are some of the other big-name bodybuilders that you worked with? Ray had become a full-time competitor by the age of 23. (Cooper was speaking at a hospitals grand opening the next morning.) Press Behind NeckStage reps Rest 2 minutes He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. Andy McCutcheon and High Intensity Training. Then, he discusses how he merged his experiences into his latest publication, The New High Intensity Training Introduction HGH . Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. Machine Pullover or Dumbbell and Cable Pullovers Together. Whats up with the whole black or white thing? And laugh all the way to the big-shirt store! The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. Joness measured Arnolds flexed right upper arm cold at 19-1/2 inches. Also make sure to increase the weight in a particular exercise whenever possible. It's easy to drift away from high intensity principles. Sup with that? His reps and negatives were similarly sluggish. Serves coffee strong enough to stand an elephant on its ear. There was talk of the unusual arms on the boy (Mentzer) as good, some said as Viator's arms. His left arm was 19 inches. Ray and his teammates would move incredibly heavy objects while taking a lot of pauses. For this discussion, though, I'm considering conventional equipment which restricts most large-muscle moves to multijoint exercises. The idea is that by stopping short of failure you spare your recovery ability the task of having to overcompensate from a much deeper inroad. In Pennsylvania, the United States, Ray Menzer was born in August 1953. Come on, Im not that daft!!!!! Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. 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. Mike was 11 years old, while Ray was 9 years old. Why? That reinforced to me that Ray Mentzer was the strongest man Ive ever trained, and Ive been training people for more than 40 years. 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. Drew Baye: Whats your opinion of Hutchinss SuperSlow? Pullover Rest 2 to 3 minutes High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . Life is too short to be small. He would exert himself to the point of muscle failure because of this. 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. To compound the loss of Mike, on June 11th, at approximately 9:00 PM, Ray died in his sleep. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. 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. Ray Mentzer has weighed in at 270 and Lou Ferrigno has competed around 300 pounds. He prided himself in being able to keep a straight face, which threw you off, until you figured out his style. Mike continued to train and excelled in the gym and his academic pursuits. And of course, lets not forget about that middle 68 percent, the wishy-washy majority, who have trouble believing seriously in any training philosophy for very long. And what a training session it was. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. This is something I will be covering in the book, with references. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? I want to focus my query on the Timed Static Contractions section because I have been dabbling in isometric & isokinetic exercises due to lack of access to equipment. When I was around Mike, we got along fine. Ray frequently rested completely for 34 days after his rigorous training sessions. In the end, Rays life was both successful and tragic. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. Ellington Darden: Actually, I guess what Im saying is that if you want to get the best-possible results from HIT, you must have Arthur Jones as your personal trainer. He always trained alone, after finishing his day job. Bench press - 1 x 8 reps 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. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. I do think, however, that the creatine monohydrate formula was responsible for from 25 to 30 percent of the results. My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. 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 . Family, Partner, Biography, Easy easy to make Popcorn Shrimp (Perfectly Tender and Crispy), Who is Tiya Sircar? My suspicion is that the physical weights have great symbolic value in the psychology of training, so no one really gives isometrics a good run. 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. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? My initial contact with Rodale occurred 5 years ago when Ken Hutchins introduced me to a Bill Stump, an editor from Mens Health (a Rodale magazine), who was in Orlando interviewing Ken. 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. Calf raise - 1 x 12 reps The New Bodybuilding for Old-School Results by Ellington Darden. Divide the movement into thirds. Mike Mentzer Photo Gallery. The reason his workouts were referred to as HIT (High-Intensity Training). Instead, he announced that combating successfully what was on the interior was the final test of a Nautilus obstacle course, and let her enter ahead of him. Since then, hed regretted not speaking up. I think it would be a great boon if it were discovered that it is possible to achieve optimal or near-optimal strength-training without equipment. Drew Baye: How is your book, The New High-Intensity Training, different from other HIT books, such as those written by John Little, Stuart McRoberts, Brian Johnston, and Matt Brzycki? Ive tried them several times and Ive definitely felt the tension. 2 Sets of 6-8 Reps. Bent-Over Barbell Row (Mentzer Style) or Wide Grip Cable Row. Upright Row In a local physique contest, however, Hutchins would have been pressed to finish in the top 10 (just kidding, Ken). High Intensity Training Versus High Volume Training. Weight loss without dieting: the new trend to remove excess flab! So, be prepared to train alone. We both should have discussed it more. But he had recently signed off on the purchase of two lines of Nautilus machines for his Aerobics Center in Dallas, primarily because of two hospitable Nautilus guys hed talked with one stormy night in the Atlanta Airport. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. 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. But Mike was unreceptive. Posted on Wednesday, September 28th, 2016 by John Wood. Workout 1 of Mentzer's Routine Leg Exercises. Furthermore, the chart and routines extend for longer than a year. My first response is to say that intensity is more important when youre younger (from 15 to 40 years of age), and form is more important when your older (over 40). Gwyneth Paltrow: what is the secret of her great look and feeling at 50? 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). Who knows? Barbell Curls - 1 x 10 reps Mentzer won the Mr. Universe and Mr. Olympia titles with perfect 300 scores in 1978 and 1979, respectively. DB shoulder press - 1 x 8 reps We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. I recommend his books and training principles, but I do not advocate is maintance routine. Ray went to bed after a long and demanding day at work, but Mike continued to work late. In 1971, when he was 20, he participated in Mr. Lancaster contest and won. Rest 2 to 3 minutes Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. In the past, with my bodybuilding books from other publishers, I had always worked with a man on the design and layout. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. The lobby was even more crowded, so I had to kneel on the floor beside Hutchins. 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. In actuality, Rays workouts were limited to 45 minutes. 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. Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. 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. He won both the AAU Mr. America and the IFBB Mr. America and year later in 1978. Bergers Disease had been contracted by him. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. He also has several bars and 400 pounds of free weights. Who framed Roger Rabbit? He was at rep 15 and Arthur walked into the gym with a couple of people. 1-2 Sets of 6-8 Reps. Close Grip or Neutral Grip Pulldown. Chin This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. There were Clancy Ross (45) and George Eiferman (48), with their massive chests, as well as John Farbotnik (50). On June 12th, in York, Pennsylvania, at the 1971 Mr. America, Casey weighed 218 pounds and displayed his dominance by winning the main title and five of the six subdivisions . Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? All rights Reserved. Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. Ray made at least one appearance at the Ephrata Rec Center, signing autographs for fans. all at 19 years of age. Drew Baye: In your book, you also mention Mikes younger brother Ray. Rodale is the best of the bunch. I suspect that due to something about the nerve-function some muscles are really reluctant to give 100% voluntarily. Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. - 6 day rest - Day 2. Mike Mentzer split What was the Mike Mentzer's training split? Answer: Mike trained very, very intensely as did Ray. HEAVY DUTY BASICS That being the case, then I must go with chapter 16: shocking your hips and thighs. 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. Here is a sample Ray Mentzer style high intensity training workout routine: Monday Ray, his brother, who is also suffering from illnesses, found him. 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 . One deals with a follow-up to my 1995 book, Living Longer Stronger, which was written for men between the ages of 40 and 60. This website uses cookies to improve your experience while you navigate through the website. For 90 percent of his exercising, he never used an Olympic barbell. There were several times when he appeared to be interested, but it quickly faded. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. Who took a cookie from the cookie jar? 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. Over the last 30 years, Ive been around Arnold four or five times. Stay focused and keep the tension and the movement smooth and slow. Drew Baye: When Jones trained someone, was he a stickler for form? This crazy author thinks I want spaghetti arms! Drew Baye: Can you tell me more about this NTF workout. Do Your Hormones Affect Weight Gain and Loss. Out of curiosity, which one do you like the best? It was a combination of factors that made Yates so huge I figure. Rays brother Mike was the first and most obvious candidate for a kidney transplant. nurse at Ephrata Community Hospital years ago. Ray would approach failure after the ninth rep because the weight would be too heavy. 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. (No commercial intended, but the book will truly help.). A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. Squats 1 Set x 6-8 Reps. iii. I think that a little articulateness goes a long way here; the standard is way above that of the average muscle-mag and the result is a more penetrating Q&A that the reader can draw useful conclusions from Darden expresses himself well. Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. Ellington Darden: The last Mr. Olympia contest that I attended was in 1995 in Atlanta. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Ray Mentzer's experience is it. 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. 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. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. by Greg Merritt. Ive never taken Drews writings, comments as disdain for slow rep training. The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. Drew Baye is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Jones applied this concept frequently in the early 1970s, but seldom mentioned it in his writings and lectures. 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. Ive experimented with all styles of leg presses and this one is the hardest of all. Coes arms, because of their unusual shape, always looked bigger than they measured. Shoulder presses, declines, inclines, pull-downs, curls, etc. Does McCutcheon actually train on Bowflex? Leg curl - 1 x 16 reps Rest 3 to 5 minutes Interesting to see the split: Day 1. With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. It was starting to become a sideshow then. Ray had massive 20-inch arms and 30-inch thighs. 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 and Ray are the only two brothers in history to both win the Mr. America contest. 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. By Steve Wedan (visit his website at www.SteveWedanArt.com). None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. Created by Mike Mentzer (1951 - 2001)as much philosopher as he was bodybuilderthe Heavy Duty method is one that incorporates high-intensity training along with lower rep ranges and heavier weights. In his prime, Ray was one of the strongest bodybuilders, if not the strongest, with 900 pounds squatted for 2 reps. Ray is among the strongest bodybuilders I have ever seen, according to Bill Pettis. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. I think that the duration and intensity of effort are the main factors, not the range of motion. Hey Fred, glad you like the interview. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Thus, he simplified his routine to upper body only. As a result, Hutchins and I improvised a plan. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. Having trained on Mike Mentzer's Heavy Duty 1 Routine (find that book on Mike's site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** My Cellar-Dweller Experience The men in the magazines that I admired were the classic physiques, such as Steve Reeves and John Grimek, as well as Ron Lacy, who won the Mr. America in 1957 and had terrific calves. Ray lost his fight against Bergers Disease and was found dead in his apartment less than 48 hours later.