Not-to-failure (NTF) workouts: Several chapters and a detailed chart illustrate precisely how to integrate NTF workouts into your standard HIT routines for best-possible results. Was their something in the environment or education system that motivated you guys into weight training? Drew Baye: In your book, you discuss the importance of negative work in building muscle. Shoulder presses, declines, inclines, pull-downs, curls, etc. First off, if I may say, what an exceptional interview, Drew: you clearly went out of your way to make the most of the opportunity. There is nothing wrong with repeating things other people have said if those things are right, if you give credit where credit is due, and if you are adding value to it or making it accessible or understandable to a new group, and Ell accomplishes all of these with his books. I was impressed. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. Of course, in the long run, youre going to need large amounts of both. But it was no use. He built a super, heavy duty hydraulic with a control that a training partner could operate. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. Sitting beside me as we watched the movie clips was a 69-year-old lifter from Kansas (yes, there were a few out-of-staters who attended). 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. Ray Mentzer's Mr. America Pec Routine Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. Ray Mentzer has weighed in at 270 and Lou Ferrigno has competed around 300 pounds. 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. The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. This new one will be directed to men over 60 years of age. There were Clancy Ross (45) and George Eiferman (48), with their massive chests, as well as John Farbotnik (50). Mike Mentzer (November 15, 1951 June 10, 2001), Ray Mentzer (August 2, 1953 June 12, 2001). Then, the high altitude associated with being in the mountains of Fort Collins, Colorado, had him feeling somewhat dizzy, especially during his workout. After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The Mentzer family, unfortunately, has a history of heart disease. Ellington Darden: I certainly did. Thus, he simplified his routine to upper body only. Drew Baye: What did you think of Mentzers Heavy-Duty books? So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. There we were with thousands of frustrated people and a couple of hours to burn. Breakfast. Ellington Darden: Yes thats precisely what we were thinking. Ellington Darden: Actually, I understated the time period. Despite not being stage-level shredded, Rays enormous and chiseled figure was impressive to behold. Learn how to use high intensity training to build muscle! Friday Mike continued to train and excelled in the gym and his academic pursuits. A major reason, I believe, is either ignorance, or a neglecting, of the principle of "indirect effect". When Ken started high school he became a friend to one of my Conroe classmates, Philip Alexander, who was in medical school in Houston. Leg curl - 1 x 16 reps The New Bodybuilding for Old-School Results by Ellington Darden. Why? He was frequently up for a hard workout. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. Id respond to them. Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? GONE. In my new HIT book, I note that Arthur Jones personally trained Casey Viator for 10 months prior to the 1971 Mr. America contest. Edit: two DAYS not years, my b Overall, Im very pleased with whats happening with the book. Thats an average of 2.85 pounds of muscle a day for 14 days. My hamstrings seem very stubborn that way, and isometric exercise produces virtually no soreness there, as if Ive done next to nothing despite willing a 100% exertion. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. Also make sure to increase the weight in a particular exercise whenever possible. In fact, Ray would regularly host Saturday night squat parties. Ellington Darden: Mike moved to Lake Helen, Florida, in 1983 and worked for Nautilus approximately 6 months. Copyright © 2001-2020 BodybuildingFanatic.com. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). Rest 2 to 3 minutes Drew Baye: Who were some of the bodybuilders that you admired when you began training? Thank goodness, Hutchins and I were not seated near Cooper, as our heads and necks needed rest. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. "Many bodybuilders sell themselves short. Ray neglected to tell Martina that there were dangerous crocodiles inside. I choose to remember the drug-free bodybuilders who influenced me when I was growing up. An erudite man, Mentzer recorded his training thoughts in journals not normally given to science, publicly crediting his improvement in 1976 to an increase in training intensity. Born: During one of these squat meetings, Ray accomplished a remarkable achievement by performing two reps of a 900-pound squat. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? But the arithmetic of bodybuilding soon presents a difficult problem, If he needs, say, 20 exercises to work everything, and he's decided to cut back to 16 total sets of high intensity work in order to keep gaining, how does he cover all bases? Jones began immediately training Viator on a three-times-per-week schedule, and true to his expectations, Viator started growing. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. 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. Joness personal form when he trained himself was impeccable. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? After graduating from high school, he worked in United States Air Force and started working out 3 hours a day and 6 days a week. With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. Andy McCutcheon and High Intensity Training. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! Dip Thats right, Ray Mentzer did single leg extensions in a normal positive-negative manner with 290 pounds, which is equivalent to handling 580 pounds with both legs. Kens exercise/recreation section explained how to define exercise (which involved disciplined overload and was not fun), and then how to separate it from recreation (which required no overload and was enjoyable). 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. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. I trained him multiple times. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. They would send me various items, including tiny photos of themselves. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. Since they involve no movement and have no potential for negative work, which hypothetically would produce little microtrauma, what do you think of their value for stimulating muscular size increases relative to full-range exercise? The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match. Squats - 1 x 16 reps Yates' drug routines have been published and were an earlier version of today's polypharmaceuticals - far beyond the relatively lightweight stacks of the 70s. All Rights Reserved Worldwide. - 6 day rest - Day 2. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Mentzer was inducted in the IFBB Hall of Fame in 2002. Bergers Disease had been contracted by him. I once read about Ray Mentzer training legs once a month! Of course, the lower back is also stimulated because it is involved in the move. Over the last 30 years, Ive been around Arnold four or five times. Im not sure why he permitted it because he certainly understood what proper form was. We read the sarcastic and bitter attacks of strength coaches and naturally gifted weightmen who try to tell us that everyone knows that one-set-to-failure is an exercise philosophy that never really worked. At the contest, he weighed 215 and blew away the competition. Ray had no choice but to have a replacement kidney due to the severity of the illness. The sad story does not end here. Drew Baye: Due to the level of motivation required to perform the kind of outright hard work involved in high intensity training, do you think most people would get better results training with a partner? As a result, Hutchins and I improvised a plan. Ray Mentzer's experience is it. But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. Also, pushing the forearm down into a flat surface, like a table-top, and applying tension via controlled bodyweight to perform very slow gruelling triceps extensions (with equal emphasis in the negatives in both exercises). Bill Pearl was a major influence on Rays bodybuilding. That curveball sent Martina scrambling for a phone. Ellington Darden: I have a couple of projects in the formative stages. I think that the duration and intensity of effort are the main factors, not the range of motion. Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. Didnt Jones measure and compare all of their arms? Preacher curls - 1 x 10 reps, Note: Ray Mentzer's Routine is based on High Intensity Training for more info see The Colorado Experiment Workout. Leg Curl Breakdown (one drop in weight) 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. As well I found him very bias towards AJ, as in he was never wrong. On our Nautilus leg-extension machine, Ray did 290 pounds for 10 good repetitions, Mullen said, as he paused and cleared his throat. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. If they closely correlate then I can vouch that I am getting microtrauma from isometric exercise. (Creamy, Classic Taste), How to make Brown Sugar Grilled Peaches? After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. While Mike Mentzer was serving in the US Air Force, he would work 12-hour shifts, and then follow that up with 'marathon workouts', as was the accepted standard in those days. by Greg Merritt. The stronger he is, the more a set of exercise can make an inroad into his existing abilities. Rays brother Mike was the first and most obvious candidate for a kidney transplant. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. Home BLOG Products Online Courses Videos About Support Search. Sure, if you can afford the luxury of having a knowledgeable personal trainer, or can team up with a great workout partner, take advantage of the opportunity. The amazing thing about Miller was that he never worked out in a commercial gym and never had a training partner. Barbell Curls - 1 x 10 reps 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. Get ready for an incredible pump. He would exert himself to the point of muscle failure because of this. Lateral Raise Indirect effect can be thought of as a sort of ripple effect. All of his strength plateaus were small and easily broken. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. That reinforced to me that Ray Mentzer was the strongest man Ive ever trained, and Ive been training people for more than 40 years. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. I met Mike seven years ago in Gold's Gym in Venice, when I was one of his numerous in-gym clients. Triceps ExtensionSuper-slow Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. Mike and Ray are genetic oddities, and I never imagined theyd turn out the way they did. His greatest asset was his physical strength. But he still added 11-3/4 pounds of muscle in 14 days. So, during the experiment, he was rebuilding previously existing levels of muscular size. They can also be produced synthetically or Robert Kennedy Memorial @ Casa Del Mar, Santa Monica By Jerry Fredrick, 10 Signs Your Testosterone May Be Too Low, 4 Ways Sugar Does Harm To Your Body and What To Do, Top 10 Best Partner Workout Exercises for Valentines Day, Workout and Diet Like Kang the Conqueror: Jonathan Majors, Fuel Your Muscles: Top 16 Best High-Protein Foods, New Year Resolution Tips | Guide for Beginners. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. Or a training partner with a watch can talk your through each phase. Ray Mentzer Stats The entire movement needs to be fluid and controlled. But now, judging from the photo spreads in the magazines, its ridiculous. If Arthur Joness specialty is intensity, then Ken Hutchinss forte is form. Who took a cookie from the cookie jar? It was Dr. Kenneth Cooper. Drew Baye: Shoot straight with us. At the planned 10-minute mark, I walked over. Reverse curlStage reps "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. In peak condition, Caseys right arm was 19-5/16 inches, Olivas was 20-1/8 inches, and Coes was 18-7/16 inches. In 1971, when he was 20, he participated in Mr. Lancaster contest and won. By Steve Wedan (visit his website at www.SteveWedanArt.com). The Ray Mentzer story is one of success, but also tragedy. . Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. 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. Calf raise - 1 x 12 reps No one could motivate Casey the way Arthur could. 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. With one leg.. Make them alternate days, and try to rest on your off days. 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. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. HIT, of course, is the system of high-intensity training developed by Arthur Jones and codified and popularized by Darden, who was director of research for Nautilus Sports/Medical Industries, the company Jones founded, for more than 20 years. He and some other guys would perform squats for hours on end. The lobby was even more crowded, so I had to kneel on the floor beside Hutchins. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. It was starting to become a sideshow then. Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. I also read that much of his depression was related to Arnold Schwarzenegger defeating him in the 1980 Mr. Olympia, a contest Mike thought he should have won. But perhaps more importantly, research shows that with that sliding 8 percent, if there was a unified HIT push, it could rather quickly increase back 16 percent, or 3,200,000 trainees. Thats why I had Hudlows resting metabolic rate checked before and after the 14 days. After Mike left Nautilus and returned to California, I heard he experienced severe depression and went through lengthy periods of drug therapy. Ill report on the discovery this fall, so I encourage interested readers to give me a holler at www.DrDarden.com. 1979 AAU Mr. America. I guarantee . Remember to use strict form when doing all of your exercises. Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. Food blog that features daily healthy recipes. Roy Hilligen (51) impressed me with his overall muscle density combined with extreme definition. 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. Targeted to fitness and bodybuilding press, newsletters, and Web sites. Also, Im in the process of updating my Web site, which was called Classic X. Incline dumbbell fly (5 sets, 8 reps) 2. It felt like we were in the middle of an old-fashioned tent revival. As I focused on the guy, I recognized him. Evidently, her interest in seeing the video studios had vanished. 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. Weight: 220 lbs. I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. As HIT decreased its following from 16 to 8 percent, high-volume training (HVT) increased its numbers from 16 to 24 percent. This would require a weight that would take you to failure in between 6 and 9 reps. Then, once you hit failure, keep going. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). Mike could still look after his younger sibling, though. There was talk of the unusual arms on the boy (Mentzer) as good, some said as Viator's arms. Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. It was during this time that he developed his largest physique. Wrist curl1 1/4 reps Actually, the personal-training part was much less than that. Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. Incline press - 1 x 8 reps "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. Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. The #1 Source For Oldtime Strongman Training Secrets. Arthur almost killed me, Viator remembered. Body Building Links. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. 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 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. There were several times when he appeared to be interested, but it quickly faded. Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. By age 15 he weighed 165 pounds and could bench press 370 pounds. But they can be fairly close and still very significant. Ray quickly surpassed the 250 lb weight threshold thanks to an excessive intake of calories. I never witnessed anyone else get a single rep with the entire stack and there were a lot of big, strong athletes who tried. As examples, you have a routine for thighs, calves, chest, arms, and waist. 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. His breakfast includes: Half cup of orange juice; 1 cup of oatmeal; 1 cup low fat milk; 1 slice toast; 1 tablespoon butter; Lunch. (Delicious, Fresh, and Simple to make), Who is Michael Deluise? Divide the movement into thirds. He passed away in 2001 at 49-years-old due to a heart attack. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Today, if you walk into any serious gym in the United States (or in the world), doing negatives is a regular part of a lifters vocabulary. He achieved the same in the AAU Mr. America competition one year later. Make no mistake Ken Hutchins was one strong, Texas teenager. On June 10, 2001, Ray discovered that his brother would never get out of bed. Who framed Roger Rabbit? 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.

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