Mike Mentzer was a legendary bodybuilder known for his impressive physique and unconventional training philosophy.
His “Heavy Duty” high intensity training (HIT) method challenged many of the prevailing beliefs about how to build muscle effectively.
In this comprehensive guide, we’ll explore the key principles of the Mike Mentzer method, examine the science behind it, and provide practical advice for incorporating HIT into your own training regimen.
Top Picks
Protein: Sports Research Whey Protein
Electrolytes: Sports Research Hydrate
Preworkout: Nutricost Pre-X Xtreme
What is the Mike Mentzer Method
The Mike Mentzer Method, also known as Heavy Duty training, is a high-intensity, low-volume approach to bodybuilding that emphasizes brief, infrequent workouts taken to complete muscular failure.
It typically involves performing only one set per exercise, training each muscle group once every 4-7 days, and focusing on maximum effort and recovery between sessions.
Origins of the Mike Mentzer Method
Mike Mentzer first rose to prominence in the 1970s bodybuilding scene.
He earned perfect scores at the 1978 Mr. Universe competition and went on to win the heavyweight division of the 1979 Mr. Olympia.
What set Mentzer apart was not just his muscular development, but his scientific approach to training.
Mentzer was heavily influenced by Arthur Jones, the founder of Nautilus equipment and pioneer of high intensity training principles.
Building on Jones’ work, Mentzer developed his own system that emphasized brief, infrequent workouts taken to the point of muscular failure.
- Flavored with coconut water (no sugar)
- Optimal sodium to potassium ratio (2:1)
- Easy travel packaging
This flew in the face of conventional bodybuilding wisdom at the time, which favored high volume training.
Key Principles of High Intensity Training
The Mike Mentzer method is built on several core tenets:
- Train to muscular failure
- Perform only one set per exercise
- Use a low training frequency (e.g. 2-3 times per week)
- Focus on progressive overload
- Emphasize recovery between workouts
The central idea is that by pushing a muscle to its absolute limit in a single, all-out set, you can stimulate maximum growth with minimal time spent in the gym.
- 25g of protein and 6.9g of BCAAs
- Easier to digest than standard non-isolate
- Instantized whey to prevent clumping
Mentzer believed that additional sets beyond the first were not only unnecessary, but potentially counterproductive by increasing fatigue without providing additional stimulus.
Mike Mentzer’s Ideal Routine
Mentzer’s recommended workout split typically involved training the entire body over the course of 3-4 workouts per week. Here’s an example of how he might structure a routine:
Workout A (Chest & Back)
- Pec deck flyes supersetted with incline bench press
- Close-grip pulldowns
- Deadlifts
Workout B (Legs)
- Leg extensions supersetted with leg press
- Standing calf raises
Workout C (Shoulders & Arms)
- Lateral raises
- Rear delt flyes
- Barbell curls
- Tricep pressdowns supersetted with dips
Each exercise would be performed for only one set of 6-10 repetitions to absolute muscular failure.
Mentzer emphasized using a controlled tempo, with a 4-second positive, 2-second pause, and 4-second negative on each rep. He also incorporated advanced intensity techniques like forced reps, negatives, and static holds to push past failure.
Workouts would be performed every 4-7 days, allowing for extensive recovery between sessions.
Mentzer believed this extended rest was crucial for muscle growth and to prevent overtraining.
The Science Behind HIT
While controversial at the time, many aspects of Mentzer’s approach have been supported by modern exercise science.
Research has shown that training to or near muscular failure is important for maximizing muscle growth, though going to absolute failure on every set may not be necessary.
A 2016 meta-analysis by Schoenfeld et al. found that training each muscle group 2-3 times per week was optimal for hypertrophy in most individuals. This aligns with Mentzer’s low frequency approach, though is higher than the once-per-week frequency he sometimes advocated later in his career.
The importance of progressive overload that Mentzer emphasized is well-established. Consistently adding weight or reps over time is crucial for continued muscle and strength gains.
However, some aspects of HIT remain contentious.
While Mentzer advocated for only one set per exercise, some suggest that multiple sets per exercise produce superior hypertrophy compared to single sets, at least for trained individuals.
A 2017 systematic review by Krieger found clear benefits to performing multiple sets, with 3-4 sets per exercise being a “sweet spot” for most lifters.
Mike Mentzer Method Results
Proponents of the Mike Mentzer method often report impressive muscle and strength gains, particularly when transitioning from higher volume training.
The brief, intense workouts can be time-efficient and may reduce joint stress compared to very high volume approaches.
However, results can vary significantly between individuals. Some lifters thrive on the lower volume and frequency, while others find they need more total work to progress optimally.
Genetics, training experience, recovery ability, and other factors all play a role in how one responds to HIT.
It’s worth noting that many of the most impressive “results” attributed to HIT, like the famous Colorado Experiment where Casey Viator allegedly gained 63 pounds of muscle in 28 days, are viewed skeptically by many in the scientific community due to methodological issues and potential use of performance-enhancing drugs.
Incorporating HIT Principles
While strict adherence to Mentzer’s exact protocols may not be optimal for everyone, many of the core principles of HIT can be valuable additions to a training program:
- Focus on progression: Continuously strive to increase weight, reps, or total volume over time.
- Train with high effort: While training to absolute failure isn’t always necessary, pushing close to your limits is important for growth.
- Prioritize recovery: Ensure you’re getting adequate rest, sleep, and nutrition between workouts.
- Use intensity techniques: Incorporate methods like rest-pause, forced reps, or drop sets to increase workout intensity.
- Emphasize compound movements: Multi-joint exercises should form the core of your training for maximum muscle stimulation.
- Track your workouts: Keep detailed logs to ensure you’re progressing and to identify what works best for you.
Experiment with different methods, including HIT principles, to find what produces the best results for your unique circumstances and goals.
Mike Mentzer Method on Reddit
Online bodybuilding communities like Reddit often have lively discussions about the merits of the Mike Mentzer method.
On subreddits like r/bodybuilding and r/advancedfitness, you’ll find a mix of passionate HIT advocates and skeptics.
Common themes in these discussions include:
- Debates over optimal training volume and frequency
- Personal anecdotes of success or failure with HIT
- Questions about how to properly implement Mentzer’s techniques
- Comparisons between HIT and other training methodologies
These posts can be a great source of ideas and motivation, but it’s important to approach advice critically and try things out for yourself in a safe manner.
FAQ
What is the Mentzer method?
The Mentzer method, also known as Heavy Duty training, is a high-intensity, low-volume approach to bodybuilding that emphasizes training to muscular failure with very few sets and infrequent workouts.
How many days per week did Mike Mentzer workout?
Mike Mentzer typically recommended working out 2-3 times per week, with each muscle group being trained once every 4-7 days.
How many rest days did Mike Mentzer take?
Mentzer advocated for 3-5 rest days between workouts, depending on the individual’s recovery ability and the intensity of the previous session.
How many sets does Mike Mentzer recommend?
Mentzer generally recommended performing only one working set per exercise, taken to complete muscular failure.
Does Mike Mentzers’ method actually work?
While results vary between individuals, many have reported success with Mentzer’s method. However, scientific research suggests that higher training volumes may be more optimal for muscle growth in most individuals.
What is the Mentzer rule?
The Mentzer rule refers to his principle of performing only one set per exercise, taken to complete muscular failure, as the most efficient way to stimulate muscle growth.
What is a Mentzer 1 set to failure?
A Mentzer 1 set to failure involves performing a single set of an exercise with a weight that allows for 6-10 repetitions, continuing until you physically cannot complete another rep with proper form.
Did Mike Mentzer use drop sets?
Yes, Mentzer occasionally incorporated drop sets and other intensity techniques like forced reps and negative repetitions to push beyond initial failure.
Did Mike Mentzer do slow reps?
Yes, Mentzer advocated for a controlled tempo, often recommending a 4-second positive (lifting) phase, 2-second pause, and 4-second negative (lowering) phase for each repetition.
What did Mike Mentzer eat in a day?
While specific details of Mentzer’s diet varied over time, he generally advocated for a high-protein diet with moderate carbohydrates and fats. He emphasized whole foods and recommended eating 5-6 smaller meals throughout the day.
Why did Mike Mentzer train so little?
Mentzer believed that brief, intense workouts provided sufficient stimulus for muscle growth and that additional training volume would hinder recovery and potentially lead to overtraining.
How to do Mike Mentzer method?
To follow the Mike Mentzer method:
- Train each muscle group once every 4-7 days
- Perform one set per exercise to complete muscular failure
- Use a controlled rep tempo
- Focus on compound exercises
- Incorporate advanced techniques like forced reps when needed
- Prioritize recovery between workouts
How much protein does Mike Mentzer need?
Mentzer recommended consuming 1-1.5 grams of protein per pound of body weight daily for muscle growth and recovery. However, modern research suggests that 0.7-1 gram per pound is sufficient for most individuals.
