The Golden Era of bodybuilding produced many iconic figures, and Mike Mentzer is one name that has been gaining renewed interest among younger fitness enthusiasts. Many people believe that building muscle means doing more sets, more repetitions, and spending more time in the gym.
However, Mike Mentzer had a different perspective. His workout training focused on short, extremely intense sessions followed by extended recovery periods. This method not only worked well for Mentzer but also inspired bodybuilding greats such as Dorian Yates to adopt his techniques.
So, what did the Mike Mentzer workout routine actually look like? In this article, you will find a detailed overview of Mentzer’s workout plan.
Who Was The Famous Bodybuilder Mike Mentzer?
Mike Mentzer was a well-known bodybuilder, author, and businessman from the USA. His passion for bodybuilding began at the young age of 11 when muscle magazines inspired him. He started his fitness journey by working out thrice weekly using a training guide and a weight set.
By the time Mentzer was 15 years old, he weighed 165 pounds and could bench press 370 pounds. His goal was to look like his idol, which was Bill Pearl. After completing graduation from high school, Mike Mentzer worked in the Air Force for four years. He began competing in bodybuilding competitions at 18 and achieved significant success in his twenties.
In 1976, he won the Mr. America title with a perfect score. Also, in 1978, Mentzer won the Mr. Universe title, earning a perfect score. One of his most notable achievements was winning the heavyweight class at the 1979 Mr. Olympia. Though he lost the overall title that year to Frank Zane, Mentzer was a favorite to win the 1980 Mr. Olympia title.
However, the 1980 competition became one of the most controversial in bodybuilding history. Arnold Schwarzenegger unexpectedly entered the contest after a 5-year retirement. Despite not being in top form, Arnold won, claiming his seventh Mr. Olympia title, which sparked much debate. Mike Mentzer finished in fourth place.
Following the 1980 Mr. Olympia, Mentzer retired from competitive bodybuilding at the age of 29, still in his prime. He believed the 1980 contest was unfairly judged in favor of Schwarzenegger and chose to step away from a sport he felt was predetermined and corrupt.
Mentzer developed a training method called “Heavy Duty,” which focused on lifting heavy weights with minimal sets, allowing ample recovery time and training to failure. He believed this was the most effective method to build muscle and prevent overtraining.
After his retirement, Mentzer trained many individuals, including several bodybuilders. One of his most notable trainees was Dorian Yates, a six-time Mr. Olympia winner. Yates credited Mentzer’s methods for helping him overcome muscle-gain plateaus.
Understand The Workout Philosophy of Mike Mentzer
Mike Mentzer changed the way people think about fitness by prioritizing intensity instead of volume. His workout philosophy encouraged individuals to work smarter rather than harder, questioning the traditional approach of doing countless sets and spending many hours in the gym.
Mentzer believed that to achieve the best muscle growth, it was essential to push each set to complete muscular failure. This approach demonstrated that the quality of a workout is much more important than the quantity of exercises performed.
- Reps with Accuracy: Mike Mentzer believed that the best range for building muscle and strength was between 6 to 8 reps per set. He emphasized that each repetition should be done with controlled form and full effort.
- Reaching Muscular Failure: The last rep of every set was crucial, as it needed the lifter to reach complete muscular failure. This means that no more repetitions could be performed with proper form.
- Training Beyond Failure: Mentzer’s workouts went beyond just reaching muscular failure. He included forced repetitions, where a training partner would help him complete extra repetitions after he had reached failure, pushing his muscles even harder.
- Partner Support: Mentzer always trained with at least one partner who provided the necessary support for his forced rep technique. This collaboration ensured that his muscles were pushed to their maximum capacity.
- Extreme Efficiency: Unlike traditional workout routines, Mentzer’s Heavy Duty program was short but extremely intense. It concentrated on fewer sets performed with maximum effort. This makes it both efficient and effective.
The Mike Mentzer workout routine motivated many lifters to embrace a high-intensity style of training, demonstrating that a smaller number of focused sets can lead to impressive results.
For anyone wanting to move away from traditional, long workout routines, the Mike Mentzer workout routine stands out as a classic example of strength and efficiency in bodybuilding.
What Is The Mike Mentzer Workout Routine?
Throughout his career, Mike Mentzer used several different training splits. In his book Heavy Duty, he described a program based on a push, pull, and leg routine. This split involved training the triceps, chest, and shoulders on the first day, followed by the biceps, back, and traps on the second day. He wrapped up the week by doing a leg workout.
However, in his final book, High-Intensity Training The Mike Mentzer Way, he altered his training split. In this updated routine, he suggested combining the back and chest on the first day, abs and legs on the second day, and finishing the week with arms and shoulders on the third day.
High-Intensity Training The Mike Mentzer Way was published roughly ten years after Heavy Duty, indicating that his training ideas evolved during that time. Even though he had stepped away from competitive bodybuilding, he remained active in training and coaching others full-time. Below is a detailed overview of the updated version of the Mike Mentzer workout routine:
Day 1: Back and Chest
- Pec Deck or Dumbbell Fly (Pre-Exhaustion Set): Perform 1 set of 6 to 10 repetitions.
- Incline Bench Press: Complete 1 set of 1 to 3 repetitions.
- Cable Pullover (Pre-Exhaustion Set): Do 1 set of 6 to 10 repetitions.
- Reverse-Grip Lat Pulldown: Perform 1 set of 6 to 10 repetitions.
- Deadlift: Finish with 1 set of 6 to 10 repetitions.
Day 2: Abs and Legs
- Leg Extension (Pre-Exhaustion Set): Do 1 set of 12 to 20 repetitions.
- Leg Press or Barbell Back Squat: Complete 1 set of 12 to 20 repetitions.
- Standing Calf Raise: Perform 1 set of 12 to 20 repetitions.
- Weighted Decline Sit-Ups: Finish with 1 set of 12 to 20 repetitions.
Day 3: Arms and Shoulders
- Dumbbell Lateral Raise: Do 1 set of 6 to 10 repetitions.
- Bent-Over Dumbbell Lateral Raise or Reverse Pec Deck: Complete 1 set of 6 to 10 repetitions.
- Reverse-Grip Lat Pulldown: Do 1 set of 6 to 10 repetitions.
- Triceps Pushdown (Pre-Exhaustion Set): Perform 1 set of 6 to 10 repetitions.
- Weighted Dips: Finish with 1 set of 3 to 5 repetitions.
The Diet Plan of Mike Mentzer
So, what did Mike Mentzer eat to support the intense Mike Mentzer workout routine? While there isn’t a lot of detailed information about his nutrition, he was believed to maintain a well-balanced diet. A normal day of meals for Mentzer may have looked like the following:
- Breakfast: 8 ounces of low-fat milk, one cup of oatmeal, one slice of toast with one tablespoon of butter.
- Snack: One medium banana and a peanut butter sandwich.
- Lunch: 8 to 12 ounces of baked potato, 6 to 8 ounces of chicken breast, and a green salad with dressing.
- Snack: One cup of dried fruit and 12 ounces of low-fat milk.
- Dinner: One cup of mixed vegetables, 6 to 8 ounces of sirloin steak, and a dinner roll with one tablespoon of butter.
The Bottom Line
Overall, the Mike Mentzer workout routine was quite different from what many modern bodybuilders follow. It focused on short but intense exercises. Mentzer advocated for high-intensity workouts with heavier weights, which required sufficient recovery time to promote steady muscle growth.
While this method may not be ideal for everybody, especially those just starting out, it demonstrates the benefits of pushing limits in both workouts and recovery. Many people fall into the “more is better” mindset, particularly when they see quick results.
However, for sustainable growth and to prevent hitting plateaus, it’s important to find a balanced mix of proper nutrition, effective workouts, and a healthy lifestyle.