Mike Mentzer was a well-known bodybuilder in the 1970s and 1980s, recognized for his scientific training methods and support for high-intensity training (HIT).
He believed in training to fail, using low volume, and maximum effort. Mentzer developed his own philosophy called Heavy Duty, which emphasized brief and infrequent workouts, proper rest and recovery, and precise record-keeping.
He won several bodybuilding competitions, authored books and articles, and was a passionate advocate for his approach to training.
In this article, we will be covering both Mike Mentzer workout routine and diet plan.
Mike Mentzer’s Workout Principles
Mike Mentzer’s workout principles emphasized high-intensity training (HIT), which involved training to failure with low volume and maximum effort. His approach to training focused on the importance of proper rest and recovery, precise record-keeping, and brief and infrequent workouts.
He believed that these principles would lead to maximum muscle growth and strength gains.
Mentzer’s Heavy Duty philosophy encouraged lifters to push themselves to their limits and to prioritize quality over quantity in their workouts. Although Mentzer’s training principles were controversial in their time, they continue to be influential in the fitness world today.
|Height:||173 cm – 5’8″|
|Weight:||102 kg – 225 pounds|
|Age:||49 years (1951 – 2001)|
|Birthday:||15th of November 15, 1951|
Mike Mentzer Workout Routine:
Mike Mentzer advocated for brief and infrequent workouts that focused on training to failure with low volume and maximum effort. For example, he would perform a single set of each exercise with a weight that would allow him to reach failure within 6 to 8 reps.
He would then rest for several days to allow for proper recovery before repeating the same workout. Mentzer believed that this approach would lead to maximum muscle growth and strength gains while minimizing the risk of injury.
Here is Mike Mentzer workout routine that he used to follow usually:
Day 1: Chest, Back, and Shoulders
1. Bench Press: 5 sets of 6-10 reps
2. Incline Dumbbell Press: 5 sets of 6-10 reps
3. Dumbbell Flyes: 5 sets of 6-10 reps
4. Barbell Rows: 5 sets of 6-10 reps
5. Chin-Ups: 3 sets of 6-10 reps
6. Lat Pulldowns: 5 sets of 8-10 reps
7. Seated Dumbbell Press: 5 sets of 8-10 reps
8. Lateral Raises: 5 sets of 8-10 reps
Day 2: Legs
1. Squats: 5 sets of 8-10 reps
2. Leg Press: 5 sets of 8-12 reps
3. Leg Extensions: 5 sets of 8-10 reps
4. Stiff-Legged Deadlifts: 4 sets of 8-10 reps
5. Lying Leg Curls: 5 sets of 8-10 reps
6. Standing Calf Raises: 5 sets of 12-15 reps
Day 3: Arms
1. Barbell Curls: 5 sets of 8-10 reps
2. Preacher Curls: 5 sets of 8-10 reps
3. Concentration Curls: 5 sets of 8-10 reps
4. Close-Grip Bench Press: 5 sets of 8-10 reps
5. Triceps Pushdowns: 5 sets of 8-10 reps
6. Seated Triceps Extensions: 5 sets of 8-10 reps
Day 4: Rest Day
It is essential to rest after every three workout days to allow your muscles to recover and grow.
Mike Mentzer Diet:
Mike Mentzer workout routine is only half of the equation regarding building muscle and achieving a muscular physique. A proper diet and nutrition plan are also crucial to support muscle growth and recovery.
Mentzer believed in the importance of proper nutrition and developed a diet plan that focused on consuming nutrient-dense foods that provided the body with the necessary building blocks for muscle growth and repair.
Here are some of the key principles of Mike Mentzer’s diet plan:
High Protein Intake
Mentzer believed that a high protein intake was essential for muscle growth and repair. He recommended consuming at least 1 gram of protein per pound of body weight per day.
Moderate Carbohydrate Intake
While protein is crucial for muscle growth, carbohydrates provide the body with energy to fuel workouts and support recovery. Mentzer recommended a moderate carbohydrate intake of 1-2 grams per pound of body weight per day.
Mentzer believed that healthy fats were essential for overall health and well-being. He recommended consuming a diet that included healthy fats like avocados, nuts, and seeds. These healthy fats also provide the body with energy and support hormone production.
Mentzer believes in the importance of nutrient timing or consuming the right nutrients at the right time to maximize muscle growth and recovery. He recommended consuming a meal high in protein and carbohydrates within 30 minutes after a workout to support muscle recovery and growth.
Include these foods in your diet:
- Red meat
- Peanut butter
- Fruits and Berries
Also, Read: Alan Ritchson Workout Routine
Q. Is Mike Mentzer’s workout routine suitable for beginners?
- No, It is best suited for experienced lifters who have been lifting weights for at least six months.
Q. Can I modify the workout routine to fit my schedule?
- Yes, you can modify the workout routine to fit your schedule by adjusting the number of sets or reps or by combining exercises to save time.
Q. How many days a week should I perform Mike Mentzer’s workout routine?
- It is recommended to perform this routine for three days per week, leaving a day of rest in between each session.
Q. Is cardio necessary when following Mike Mentzer’s workout routine?
- Cardio is not necessary, but it can be beneficial for overall health and fitness.
Q. How long does it take to see results from Mike Mentzer’s workout routine?
- Results can vary depending on your starting point and how consistent you are with the workout routine. With proper diet and training, you should start to see results within 2 to 3 months.
So that’s it about Mike Mentzer’s workout routine and diet plan, thank you for reading at WorkoutRoutineDiet.com