Mike Mentzer’s workout routine has inspired many bodybuilders. His physique was living proof that high-intensity training (HIT) can deliver great results. Although he passed away at the age of 49, his bodybuilding workouts continue to impact countless people around the world each year.
His training courses offer a wide variety of movements that are featured in books and magazines. He became hugely popular when he achieved a perfect score of 300 in the Mr. Universe contest, an astounding feat for a bodybuilder. What’s more interesting is that he challenged both diet and training standards. Scroll down for a closer look at the fitness philosophy that shaped his amazing physique.
Who is Mike Mentzer?
Mike Mentzer is a professional bodybuilder from America. He was inspired by Muscle Magazine and started down the road when he was just 11 years old. He started working out three times a week using weight sets and a training guide. By the age of 15, his weight had taken him to 165 pounds, allowing him to bench press up to his 370 pounds. His goal at that age was to resemble his idol Bill his Pearl.
After several years of training and an amateur bodybuilding career, I served in the Air Force for four years. He then became a professional bodybuilder, winning his first Mr. Universe (Mexico) in 1978 and the 1979 Mr. Olympia (Heavyweight) with a perfect score of 300. However, he missed the overall victory in 1979, trailing Frank Zane, Chris Dickerson and Arnold.
Profile and stats
- Real name: Michael John Mentzer
- Birthplace: Philadelphia, USA
- Date of birth: November 15, 1951
- Died: June 10, 2001 (age 49)
- Height: 5 feet 7 inches (173 cm)
- Weight: 225 lbs (102 kg)
What is What is Mike Mentzer’s workout routine?
During his time in the United States Air Force, Mike Mentzer worked long shifts and practiced traditional long hours of training. He met bodybuilding contest winner Casey Viator, who used a pec deck-like Nautilus machine to train at high intensity in short sessions. This training philosophy intrigued Mentzer to explore further.
Arthur Jones is a pioneer of high intensity training with an emphasis on proper form, controlled movement and muscle fatigue. Mentzer has modified this approach over the years, reducing work sets per body part and increasing rest. So he cut back on sets and introduced “Mike Mentzer’s Ideal Routine,” which focuses on recovery. He believed that intensity, not duration, would lead to continued muscle growth (1).
Mentzer’s principles of muscle building revolve around seven key aspects.
- Identity
- Strength
- specificity
- adaptation
- interval
- frequency
- Progress
Basically, it’s important to understand your body’s physiology and anatomy before you start working out. Exercising longer than necessary is counterproductive and potentially harmful (2). Therefore, it is imperative to gradually increase effort as you move forward, combined with plenty of rest for recovery. There is also an emphasis on performing fewer sets of high intensity and avoiding heavy training to prevent overtraining and muscle loss.
Mentzer’s approach challenged the notion that more exercise is always better.
Mike Mentzer’s High Intensity Training Routine
Mike Mentzer, like his contemporary Arnold Schwarzenegger, had a strong influence on bodybuilding. He introduced a unique heavy-duty training method that sets him apart from traditional routines. His strategy revolved around short, intense sessions with heavy weights. For this workout session, his 6-9 reps range sets were used instead of his usual 20 reps sets, and the weights were heavier. Here we need to perform that number of iterations until we reach an absolute failure. He also believed that focusing on quality rather than quantity through high-intensity training (HIIT) would minimize muscle damage and lead to the best results (3).
Instead of going to the gym multiple times a week, Mike Mentzer followed a four-day, two-part routine that primarily focused on arm, shoulder, and leg density.
Mike Mentzer’s four-day split:
- First split: chest, legs, biceps (2 days a week).
- Second split: back, shoulders, biceps (2 days a week).
Chest training routine:
- Incline dumbbell flyes: 5 sets of 8 reps
- Flat dumbbell flyes: 5 sets of 6-8 reps
- Body weight dips: 6 times x 5 sets
- Incline barbell bench press: 5 sets of 6-8 reps
- Flat barbell bench press: 5 sets of 6-8 reps
mike mentzer back workout:
- Straight arm pulldowns: 5 sets of 5-8
- Barbell Bent Over Row: 5 x 5 sets
- Close-grip cable pull-downs: 5 sets of 8-10
- Standing barbell shrug: 5 sets of 8-10
- Barbell upright row: 5 sets of 6-8 reps
mike mentzer shoulder workout:
- Bent over dumbbell raises: 5 sets of 8-10
- Seated machine press: 5 sets of 6-8
- Dumbbell side lateral raises: 5 sets of 8-10
- Front barbell raise: 5 sets of 8-10
- Back of overhead neck press: 5 sets of 6-8
Leg workout routine:
- Single leg extension: 5 sets of 8-10 reps
- Single-leg hamstring curls: 5 sets of 8-10
- Leg press: 5 sets of 6-8 reps
- Standing Calf Raise: 10-15 reps x 5 sets
- Barbell squats: 5 sets of 6-8
- Walking dumbbell lunges: 5 sets of 8-10
mike mentzer arm workout:
- Supination pull-ups: 5 sets of 6-8 reps
- Body weight dips: 10 x 5 sets
- Standing dumbbell curls: 5 sets of 8-10
- Barbell preacher curl: 5 sets of 8-10
- Cable Tricep Pushdowns: 5 sets of 8-10
- Aerial Cable Tricep Extension: 5 sets of 8-10 reps
Mike Mentzer’s Integrated Workout
Late in life, Mike Mentzer’s HIT program was further enhanced to create the perfect form of HIT. He streamlined his workouts, extended recovery time between workouts, and condensed them to a minimum. In just a few months, he gained 50 pounds in the weight of his trainees with just 2-4 minutes of training, during which he had a 4-7 day recovery period. claimed.
training 1
- Deadlift: 1 set of 5-8 reps
- Dips: 1 set of 6-10 reps
workout 2
- Squats: 1 set of 8-15 reps
- Lat Pulldowns: 1 set of 6-10 reps
The benefits are clear – enough rest time enhances recovery. Simple workouts make effective use of compound exercises such as deadlifts, dips and squats, allowing you to focus and energize your exercise.
However, the drawback is that not enough direct attention may be given to certain muscle groups. The downside is the limited amount of integrated workouts, and some people struggle to generate the intensity they need in one set. Studies have shown that multiple sets are better for muscle gains than single sets, and better for maintenance than large gains (Four). Nevertheless, the integrated approach has yielded good results for some of Mike’s clients.
mike mentzer diet plan
Mike Mentzer’s training routine was rigorous, but his approach to diet was quite different. Compared to his intense HIT philosophy, he wasn’t overly focused on his kitchen choices. He didn’t avoid paying attention to his diet entirely, but he didn’t limit his carbs like many other bodybuilders of the time.
Mentzer believed that carbohydrates should be the main source of calories, about 50-60%, unlike the protein-centric approach of others (Five). His logic was simple. For 1 pound of muscle he needs 600 calories, so in a year he needs 6,000 extra calories to gain 10 pounds of muscle. About 22% of muscle is protein, so you’re only getting 4 calories from protein, which adds an average of 16 calories per day.
He didn’t endorse the typical high-carb strategy. Instead, he recommended four servings of quality grains and fruits and two servings of dairy and protein.
Mentzer’s muscle-building foods include:
- Oatmeal and Whole Grains: Complex carbohydrates that provide energy and satiety.
- Eggs: A convenient source of protein.
- Chicken Breast: A lean protein, suitable for a variety of dishes.
- Fish (salmon and tuna): Omega-3 fatty acids for health benefits.
- Fruits: He liked apples, oranges, strawberries, apricots, grapes, blueberries and bananas.
- Lentils: Legumes rich in fiber for satiety and digestion.
- Vegetables: I love green salads with broccoli, green beans, spinach, zucchini squash, and onions.
- Juice: Combination of orange and grape juice and protein shake.
- It also includes options such as bread, granola, chicken, low-fat milk, and plenty of fluids.
Despite popular belief, this approach seemed to work for him. His diet was well-balanced overall, but he was more focused on hitting calorie goals than tracking macros. He recommended keeping a food diary to improve his meal plan, especially for beginners.
Mentzer also had his version of intellectual cheating. He ate once a week with as many extras as he liked, such as pizza or ice cream. Despite splurge, he kept his caloric intake below his 2000 calories.
Mike Mentzer and steroids
Coming from a time when steroid use was considered normal in bodybuilding, Mike Mentzer openly admitted to using steroids. An old interview in which he talked about steroids resurfaced, demonstrating his knowledge on the subject. He noted the prevalence of steroids among competitors and discussed its impact. He also debunked the myths that steroids cause infertility and Lloyd’s wrath.6). He tried to educate people about real risks.
Beyond steroids, let’s explore better supplement options for the modern bodybuilder.
- whey protein – Great for building muscle and easy to consume key ingredients (7).
- Creatine – It’s safe and gives you a boost of energy during intense workouts. Its use increases strength and performance (8).
- branched chain amino acids – BCAAs support muscle growth and are found in many protein source foods. If you’re already getting enough protein from a balanced diet, there isn’t much benefit as a supplement (9).
- beta alanine – Improve athletic performance. It may also help increase muscle mass, but more research is needed. Most of these supplements also help with muscle recovery (Ten).
Conclusion
Mike Mentzer’s workout routine focuses on short but intense exercises. He believed in high-intensity training with heavy weights that required sufficient recovery time for steady muscle development. While this may not be for everyone, especially beginners, it highlights the potential to push the limits of your workout and recovery. Many people fall into the “more is better” trap, especially when it comes to rapid returns. However, a balanced combination of proper training, proper nutrition and a proper lifestyle is essential for long-term growth and avoidance of plateaus.
Also read: Robert Pattinson’s training routine: It takes a lot of effort to become Batman
