ray mentzer workout routine

Doing low reps with a big weight was one of Rays main training tenets. And yet, Ellington Darden, Ken Leistner and Peary Rader have watched hundreds of men and women gain real muscle that was impossible for them to build before training harder and briefer. He died in 2001 from heart complications. Then release it for another positive. If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. A high-protein diet was once widely regarded by bodybuilders to be the secret to gaining muscle mass. Again, he was judged an easy winner. When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. After Ray retired from completion he continued to workout with his high intensity training approach he called "Intensity For Immensity" and reached a peak body weight of 270 pounds in fairly lean condition. We then expected some locking of horns to occur. Not surprising to me, the addition of 18-1/2 pounds of muscle increased his resting metabolic rate by 530 calories, or 28.6 calories per pound of added muscle per day. Ellington Darden: I have a couple of projects in the formative stages. Hutchins and I both has access to weights through the school system. And he did so 41 times in 1970-71. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. Did he ever do any amusing things around Nautilus? But he still added 11-3/4 pounds of muscle in 14 days. He started his fitness journey at the age of 12 and became a phenomenal bodybuilder. I never attended because I worked at a club. Does recovery-pain have anything to do with microtrauma? Olivas arms were round like a couple of bowling balls and Viators were massive and rock hard. Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. Gday Drew 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 of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. Rest 2 to 3 minutes Also, my soreness from deadlifts lasted an entire 7 or 8 days! Ray kept up his arduous training in 1983 while utilizing different programs. 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. Wood supervised Viator for six weeks and reported back to Jones that he had trouble getting Viator to give him his best effort. The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. But they can be fairly close and still very significant. Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. But soon after Ray called it a day on his bodybuilding career, he developed kidney issues. It's part of bodybuilding legend how the squat affects overall body strength and size. But Ive never had the chance to train him, or train with him. When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. What I see is experimentation and progression in both methods and teaching them over time refinement. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. Over the last 30 years, Ive been around Arnold four or five times. 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. The information contained within is not intended to provide specific health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. 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. Mike Mentzer split What was the Mike Mentzer's training split? Viator more than doubled Hudlows rate of growth. So, during the experiment, he was rebuilding previously existing levels of muscular size. Ken always came back for more, and perhaps most importantly, asked intelligent questions. Thank you for your reply; I appreciate that this is stuff yet to be fully resolved by science but for me your considered opinion nevertheless carries weight. According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. Ellington Darden: Actually, I understated the time period. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. Ray lost his fight against Bergers Disease and was found dead in his apartment less than 48 hours later. Mike Mentzer Photo Album. 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. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. Net Worth, Partner, Biography, Who is Paris Berelc? In 1971, when he was 20, he participated in Mr. Lancaster contest and won. 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. Studies since then have confirmed much of what Jones believed concerning negative work. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. Leg Extension Likewise, the indirect effect ought to be greater as well. The sad story does not end here. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. He handled almost the entire weight stack on every Nautilus machine and his workout was almost equal to what Casey Viator could have done in his prime. Overall, Im very pleased with whats happening with the book. If Ray Mentzer taught us anything, it would be to never take life for granted, to make every day count, and to avoid wasting time on things you dont enjoy since life is too short for that. Who framed Roger Rabbit? Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. Whats up with the whole black or white thing? According to him, 1-2-3 diets (fat-carb-protien)aminos, vitamins, and a strict training routine is much much better than juice. He had a lot of questions for me and I had to dig pretty deep for some of the answers. Ellington Darden: Yes thats precisely what we were thinking. Ive modified my own workouts and training schedule considerably after reading the book, and am already noticing improvements in my progress. As a result, I gave him some articles by Arthur Jones to ponder. Mike believed in training with a partner who can assist when reaching failure. 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. I trained him multiple times. Ray Mentzer was even stronger than Mike, right? Benny Podda told me they would have five and six guys and squat for hours (how many hours was never defined), multiple sets, long rest periods, etc. If you have not developed the metabolic conditioning to follow these routines, then back off. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. The other key component of HIT is the low workout volume. The Ray Mentzer story is one of success, but also tragedy. He consumed more than 60% of his daily calories as carbohydrates. For those recommendations to come close to producing maximum results, the trainee would have to extremely big, strong, and advanced. (By the way, I agreed with Mikes assessment.) Squat Coes arms, because of their unusual shape, always looked bigger than they measured. The very first things a musclehead will notice is that upper arms are exercised only once during the three workouts. I assumed one of the Mens Health design team would be assigned to do the layout of my book. Ray quickly surpassed the 250 lb weight threshold thanks to an excessive intake of calories. Anyway, review chapter 16 to find out all the how-tos. Thus, he simplified his routine to upper body only. Not only was Dr. Darden kind enough to do an interview for this site, he also lent me a recent draft of The New High Intensity Training, which Ive read three times already. I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. A similar result occurred when Arthur Jones put Ray on an eight-exercise, one-set-to-failure (drop sets being considered one set) exercise program in 1983. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. Out of curiosity, which one do you like the best? You can make it work for you. Similar things can be said of delts, calves and abs based on the same principle. He built a super, heavy duty hydraulic with a control that a training partner could operate. Mike and Ray are the only two brothers in history to both win the Mr. America contest. I noticed that Cooper was being very animated and seemed to be expressing himself well. Chin Multiple sets, warm ups working up to heavy all out sets but there were no negatives or forced reps. My methodology is simply to keep pushing at 100% force (or near as I can) until the force drops off significantly, rest a couple of seconds, and repeat until strength-levels drop way down and pain-levels become unbearable. Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. Leg Curl Breakdown (one drop in weight) - 1 x 8 reps Body Building Links. Of course, the lower back is also stimulated because it is involved in the move. The other project is best described by its working title: Accentuate the NEGATIVE: The Negative Way to Positive Fat Loss. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. Pullover While a person could learn most of what they need to know about training by just reading the first two Nautilus Bulletins, there is a lot of great information in Ellingtons books and some really interesting historical information and interviews in the more recent ones. Ray Mentzer Stats nurse at Ephrata Community Hospital years ago. I think back then they relied on blood,sweat,tears more than juice,which sadly . On June 10, 2001, Ray discovered that his brother would never get out of bed. His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. He was known for lifting over 900lbs in squats, and for weighing 275lbs of rock-solid muscle at one point. And youre correct, youd have thought that with his devotion to hard training, hed have been on cloud nine. Mike Mentzer. When Arnold Schwarzenegger and Franco Columbu visited the Nautilus headquarters in mid-November 1970, Viator weighed 215 pounds and impressed both of the professional champions. Sadly the whole Menter family seemed to have health problems and all died at a fairly young age, the most shocking was that Mike Mentzer died of heart failure at 49 years old and Ray from kidney failure just a few days later at only 47 years old. Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. He seldom even trained again. All rights Reserved. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Four years passed . 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . Mike & Ray Mentzer - In the Gym. 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. Binges on spoonfuls of butter straight from the carton. So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. Hi Drew, I was just reading that interview, Ive bought his book,hoping there would be something new, but have found that he was just vomiting what arthur jones did and said. Dip "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. As you can see, my book is distinct from the others. 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 . One workout every 96 to 120 hours, depending on how my . Also, Ive worked out with Ken Leistner, Pete Grymkowski, Robby Robinson, Jim Haislop, Richard Baldwin, Chris Dickerson, and Lee Haney. Proper strength training, we felt, was more than an adequate way to work the muscles and heart. Today, I live approximately 25 miles from Ken. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. She had promised to help me later with my tennis serve. And what a training session it was. Drew Baye: When Nautilus hired you, did Ken visit you in Florida? When I found out that Dr. Darden had a new bodybuilding book coming out I was very excited. Since they were a few of the forerunners of High Intensity Training, one question I get about them is: How intense was their training? He took the Nautilus training principles and helped explain them in a way that people could easily understand and apply, and without insulting people in the process like Arthur did. Viator trained himself and slowly lost muscle and gained fat. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Then, he discusses how he merged his experiences into his latest publication, The New High Intensity Training Introduction Then, there was the tour through the barn. And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. 1978 IFBB Mr. USA The amazing thing about Miller was that he never worked out in a commercial gym and never had a training partner. Chin If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? Rest 2 minutes Calf raise - 1 x 12 reps Drugs, hormone injections, implants, and who knows what else, have destroyed professional bodybuilding today. Ray had become a full-time competitor by the age of 23. I choose to remember the drug-free bodybuilders who influenced me when I was growing up. - 6 day rest - Day 2. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. Rest 2 minutes So long as full effort can be engendered, 100% of strength and endurance capabilities can be exhausted with isometric exercise. And How tall is Arnold? Press Behind Neck. 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 . Instead, the book was assigned to Carol Angstadt, of Rodales womens publishing group, who had never before been involved with a bodybuilding book. GONE. Darden says that isotonic work provides more work for the cardiorespiratory system, but in my experience isometric work can also be very taxing. Ellington Darden: It was less than that. The results in his book, The New HIT, used slow rep training with great results any reason why you passed on asking these questions? Mike was 11 years old, while Ray was 9 years old. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage man-an experienced machinist. McCutcheon trains by himself in his basement. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! Mike and Ray Mentzer Dead Monday morning, June 11, 2001, an e-mail was sent to us saying that Mike Mentzer has passed away June 9th. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. In a relative sense, the so-called easiest stage will not seem at all easy. Ray, his brother, who is also suffering from illnesses, found him. Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. Pay particular attention to the bottom turnaround. Just like his brother he strongly believed in training with a high intensity doing heavy weights with only 6 to 8 reps. Who took a cookie from the cookie jar? Drew Baye: Im surprised you failed to place Schwarzeneggers arms in the top category as Viators, Olivas, and Coes. I recommend his books and training principles, but I do not advocate is maintance routine. 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. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Ellington Darden: I certainly did. . Rest 2 minutes Mike Mentzer died in 2001 at 49. We both should have discussed it more. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. When Ken started high school he became a friend to one of my Conroe classmates, Philip Alexander, who was in medical school in Houston. To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed. Ray Mentzer Bodybuilder Part of the reason for his success was he prescribed to his brother's concept of heavy duty training which involved very high intensity 45 minute workout sessions. Although systemic recovery is still affected by each workout more time is allowed for local recovery. Fred, Because organized properly, you get better results. My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. Get ready for an incredible pump. Mentzer was inducted in the IFBB Hall of Fame in 2002. You take your normal weight or resistance and instead of going to failure or beyond, you simply quit two reps short of your previous best effort. And Im glad he did. His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. HIT workouts for days afterwards. Stage Reps - Here you have a way in which to work around both the sticking points in an exercise and the lockout. Ray neglected to tell Martina that there were dangerous crocodiles inside. I guarantee . I thought Mike would have thrived being around Nautilus and Arthur Jones. With Flanagan and me pushing him, hed have stopped at 20. Ray would approach failure after the ninth rep because the weight would be too heavy. Hey Fred, glad you like the interview. We both tried at least a half-dozen times each, to wedge a comment into Coopers dissertation. Super-Slow - Take a full 10 seconds to perform the positive part of the reps and four seconds for the negative. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. I believe that after you read The New High Intensity Training, you will be too. Net Worth, Partner, Biography. Ray Mentzer Workout Here is a sample Ray Mentzer style high intensity training workout routine: Monday Bench press - 1 x 8 reps Incline press - 1 x 8 reps Flyes - 1 x 12 reps DB shoulder press - 1 x 8 reps Tricep Extensions- 1 x 10 reps Wednesday Squats - 1 x 16 reps Leg ext - 1 x 16 reps Leg curl - 1 x 16 reps Calf raise - 1 x 12 reps Friday 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. The exact physiological processes aren't completely clear, but what happens on a muscle-training level is clear. 2. John Little. Then his brother died two DAYS later at age 47. They would send me various items, including tiny photos of themselves. To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Because thats now my age and someone needs to write sensibly for this group of men. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? Jones had an interest in producing how-to videos on many aspects of sports medicine. Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. We figured Cooper did not know how to define exercise clearly, at least not in the vernacular that Hutchins had conceived. Disclaimer: This website is an educational service that provides general health information. He started to sculpt his body after falling in love with the iron right away. It works. Then again on things like squats they trained more traditional (but of course very heavy). 8/2/53 Died: 6/12/01 Perform the exercises in this routine back-to-back, except where a rest is indicated. Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? Family, Partner, Biography, How To Make Pico De Gallo? 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. Serves coffee strong enough to stand an elephant on its ear. There we were with thousands of frustrated people and a couple of hours to burn. Do Your Hormones Affect Weight Gain and Loss. Jones applied this concept frequently in the early 1970s, but seldom mentioned it in his writings and lectures. Tricep Extensions- 1 x 10 reps, Wednesday 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. Drew Baye: The publisher of your new HIT book is Rodale. And it can still be accomplished without drugs today. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. Mike and his girlfriend, Julie McNew, came over to my home several times for dinner and we had some far-reaching conversations, none of which had much at all to do with bodybuilding. Joness measured Arnolds flexed right upper arm cold at 19-1/2 inches. After visiting the doctor for a checkup in 1999, Ray got some bad news. Squats - 1 x 16 reps Ray noticed physical changes in him that soon produced results. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? Our double-team plan had failed. . Ellington Darden: Joness specialty was intensity. There we were: Ken Hutchins and Ellington Darden kneeling at the feet of Dr. Kenneth Cooper, while he lectured to us on aerobic exercise. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Bill Pearl was a major influence on Rays bodybuilding. Everyone involved agreed that this was a doable arrangement. It's rumored he could bench press 370lbs (170kg) at the time. Thus, Viator moved from Louisiana to Florida during the latter part of June 1970. It felt like we were in the middle of an old-fashioned tent revival. But I heard about his visit from Jones, Viator, and Larry Gilmore. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. Shrug In New Orleans, a month later at the Mr. USA, Viator weighed 210 pounds and was more cut than he was when he was 5 pounds lighter. All of us should strive to win back those previous HIT believers. Concerning the educational system in Conroe, small-town football was big in Texas. There is this rumour going on that Ray had squatted as much as 900 pounds, with Darden confirming Ray could almost certainly handle 700 odd pounds in powerlifter form. If you read nutrition labels, sucrose, glucose, fructose, and maltose, all refer to sugar. The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. Of course Ell writes and says a lot of the same things Arthur did it was his job. Barbell CurlStage reps Ray was forced to wait for a different donor. Rest 2 minutes Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Do you want to As a bodybuilder, your goal is to increase your muscle mass. Dip The last of the three exercises: extremely slow leg presses, 4 repetitions in 120 seconds, will rock your world but good. We had been steam-rolled, and worse captivated somehow by what we heard. The materials are provided "as is" and without warranties of any kind either express or implied. Work out no more than three days per week. Only then do you let it return to full extension. I had a tremendous pump throughout my upper body. But now, judging from the photo spreads in the magazines, its ridiculous.

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