He built a super, heavy duty hydraulic with a control that a training partner could operate. Then release it for another positive. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. 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. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. But soon after Ray called it a day on his bodybuilding career, he developed kidney issues. His reps and negatives were similarly sluggish. Ray would approach failure after the ninth rep because the weight would be too heavy. 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. Of course, in the long run, youre going to need large amounts of both. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. Wilbur was, and still is, a wheat farmer. (The before-and-after photos confirmed that also.) First, you need to have access to an efficient leg-press machine, one that you can adjust by moving the seat forward to prevent you from locking the knees. Egad! McCutcheon placed high in a few contests in Great Britain and relocated in 1992 to Portland, Oregon, where he became an engineer for Novellus Systems. Maybe it was Martinas tone of voice, or maybe she forgot to say please, whatever it was, it didnt set right with Jones. This is where his training progressed. Ive experimented with all styles of leg presses and this one is the hardest of all. Drew Baye: In your book, you discuss the importance of negative work in building muscle. Photography: To illustrate the history, I also have more than a hundred photographs from the 1970s that are placed throughout the text. Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 - Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. 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. I offered to drive her back even told her Id run the car through a Jiffy Wash, Ray deadpanned afterward. All rights reserved. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. But they can be fairly close and still very significant. Today, I live approximately 25 miles from Ken. Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? But he still added 11-3/4 pounds of muscle in 14 days. Reverse curlStage reps Likewise, some of us even recall the few pictures published of a 19-year-old Mentzer in York the year Casey Viator won the AAU Mr. America. From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. This chapter describes a three-exercise leg cycle. Platz sets seemed to last forever and be more painful whereas Mike and Rays sets were shorter with lower reps. Ray really liked stutter reps where as Mike liked rest pause reps. Much of it depended on where they were training, who they were training with and what equipment was available to them. 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. 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 Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. I think that the duration and intensity of effort are the main factors, not the range of motion. Known for his feats at the 1978 IFBB Mr. USA and 1979's, Ray was a sight to be seen during his prime. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. He was observed performing a two-rep 900-pound squat during one of his evening workouts. 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 I talked about not-to-failure training in the middle of my first Nautilus book, but it wasnt emphasized. Drew Baye: If you place those potential HIT users on the far left side a normal, bell-shaped curve, what would you label those on the far right side high-volume trainees? Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. HIT training w/deads can be brutal, squats are equally brutal. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? We bid him good night and invited him to visit us the next day at the Nautilus headquarters, if time allowed. The #1 Source For Oldtime Strongman Training Secrets. Do you want to As a bodybuilder, your goal is to increase your muscle mass. Perform the exercises in this routine back-to-back, except where a rest is indicated. The reason his workouts were referred to as HIT (High-Intensity Training). Then, the high altitude associated with being in the mountains of Fort Collins, Colorado, had him feeling somewhat dizzy, especially during his workout. In the end for me, I consider him a genius in his principles (as well as Yates, Jones, Viator, Ray Mentzer). Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. Ray was the first bodybuilder I ever saw who weighed 250 pounds or more, in fairly lean condition. Mentzer's heavy-duty training system. It was during this project, which continued for four years, that Hutchins tested and applied the initial SuperSlow protocols. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. They have a New York City office, but the majority of their publishing house in located in Emmaus, Pennsylvania, which is a quaint community in the foothills of the Blue Ridge Mountains. Viators arms reminded me of Popeye, because his hanging forearms appeared disproportionately large and impressive. Wed effectively double team Cooper and help him understand exercise, generally and specifically, and then share with him the advantages of strength training on Nautilus equipment. Let's start by acquainting them with you. I have repeatedly come across trainers asserting that static contraction is a good second-best for those with limited mobility or other disabilities; I have not seen the research to prove that it should be regarded as second-best at all, nor have I seen anyone cite such research it seems to be just a belief thats out there. 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. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? I admire big, muscular arms, broad shoulders, thick chests, and great legs but I dont admire them when theyre connected to bloated, 42-inch waistlines. No other HIT books covers NTF training. Learn all you can about what motivates you. Thus, he simplified his routine to upper body only. No problem, he simply dropped down on one knee in front of Cooper and continued. Number of Bodybuilders Using High Intensity Training. Who framed Roger Rabbit? Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. There was talk of the unusual arms on the boy (Mentzer) as good, some said as Viator's arms. Bodyweight dips (5 sets, 10 reps) 4. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. This would enable him to repair the muscular tissue that had been damaged by using really heavy weights and working through set failure. 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . 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 three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Born in 1941, Franco Columbu was a Strongman competitor and bodybuilder who won two Mr. Olympia titles: in 1976 and 1981. Leg curl - 1 x 16 reps Copyright © 2001-2020 BodybuildingFanatic.com. Drew Baye: How many bodybuilders do you figure are interested in HIT? What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? A few years later, a significantly more muscular Mentzer emerged in the IFBB and began an incredible career, climbing the ladder of national and international physique titles, growing gigantic in the process. Rodale is the best of the bunch. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . Each set lasted more than 20 seconds longer as a result of the stutter reps. Born: Ken was sitting next to me and we began sorting through our strength-training slides, since we had both given talks using a 35mm-slide projector earlier in the day. There we were with thousands of frustrated people and a couple of hours to burn. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. 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. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. Hutchins and I both has access to weights through the school system. On June 10, 2001, Ray discovered that his brother would never get out of bed. 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. . Ray would throw Saturday night squat parties every Saturday night. It had been a while since he had written a book on bodybuilding, and other than the late Mike Mentzers last book there hasnt been any books on the subject worth reading for quite a while that Im aware of. Or a training partner with a watch can talk your through each phase. Answer: Mike trained very, very intensely as did Ray. Who is that muscular guy? I thought to myself. Here is Mike Mentzer's chest routine: 1. Similar things can be said of delts, calves and abs based on the same principle. So, be prepared to train alone. But in my experience, sooner or later, youre going to have to train alone and youre going to have to push yourself. He died in 2001 from heart complications. Disclaimer: This website is an educational service that provides general health information. So, during the experiment, he was rebuilding previously existing levels of muscular size. Ive tried them several times and Ive definitely felt the tension. I was impressed. The other key component of HIT is the low workout volume. 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. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. While a very high level of strength is possible without equipment, I do not believe ones optimal level of strength can be attained without some kind of external resistance, or as quickly. It wasnt unusual for Jones to discuss various deals with well-known athletes, or their agents. 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. I can now see why! (Creamy, Classic Taste), How to make Brown Sugar Grilled Peaches? The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. And there was Marvin Eder, who never achieved Mr. America, but it was clear from the film that he should have won in the early 1950s. 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. Make no mistake here. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Ray had massive 20-inch arms and 30-inch thighs. He stood only 58u2032 yet packed 215 pounds of rock-solid muscle on his frame. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage manan experienced machinist. Joness personal form when he trained himself was impeccable. You can make it work for you. Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. Come on, Im not that daft!!!!! I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. As the name would suggest, this routine isn't for the light of heart. Who is Paul Johansson? Tag: Ray Mentzer. And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. He has a Bowflex Ultimate machine and he uses it two or three times a week. When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. But when someone or something emerged, Mike would jump overboard or make himself invisible. Mike himself trained three times a week with 30-minute workouts . His greatest asset was his physical strength. Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. Drew Baye: Shoot straight with us. Weight: 220 lbs. Ellington Darden: Yes thats precisely what we were thinking. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method.