Content
@
0 reply
0 recast
0 reaction
Ghost 🎩
@ghostbo4
Mike Mentzer was known for his Heavy Duty training philosophy, which focused on brief, intense workouts with heavy weights and a strong emphasis on recovery. His approach was different from traditional high-volume training and focused on high intensity and low frequency. Here’s an example of a Mike Mentzer-style workout ⬇️⬇️ Any Gym nerd ?
7 replies
0 recast
9 reactions
Ghost 🎩
@ghostbo4
Mike Mentzer Heavy Duty Split Routine (3 Days per Week) Note: This workout is meant for those with some experience in weightlifting, as it involves lifting to failure with heavy weights. Day 1: Chest and Back 1. Chest • Incline Bench Press: 1-2 sets to failure, 6-8 reps • Flat Bench Dumbbell Flyes: 1 set to failure, 6-8 reps 2. Back • Pull-Ups or Lat Pulldowns: 1-2 sets to failure, 6-8 reps • Bent-Over Barbell Row: 1 set to failure, 6-8 reps • Deadlift: 1 set to failure, 5-6 reps (optional but powerful for full back development)
0 reply
0 recast
0 reaction
Ghost 🎩
@ghostbo4
Day 2: Legs 1. Quads • Leg Press or Squats: 1-2 sets to failure, 8-10 reps • Leg Extension: 1 set to failure, 6-8 reps 2. Hamstrings • Leg Curl: 1 set to failure, 6-8 reps 3. Calves • Standing Calf Raises: 1-2 sets to failure, 12-15 reps
0 reply
0 recast
0 reaction
Ghost 🎩
@ghostbo4
Day 3: Shoulders and Arms 1. Shoulders • Overhead Press (Dumbbell or Barbell): 1-2 sets to failure, 6-8 reps • Side Lateral Raise: 1 set to failure, 6-8 reps 2. Biceps • Barbell Curl: 1 set to failure, 6-8 reps 3. Triceps • Tricep Pushdowns or Dips: 1 set to failure, 6-8 reps 4. Forearms • Wrist Curls: 1 set to failure, 8-10 reps
0 reply
0 recast
0 reaction
Ghost 🎩
@ghostbo4
Key Principles of Mike Mentzer’s Training • Warm-Up • High Intensity: Perform each set with maximum effort, going to complete muscle failure. This means that you should not be able to complete another rep with proper form. • Controlled Reps: Lift with a controlled tempo, focusing on both the concentric (lifting) and eccentric (lowering) portions of the movement. • Rest and Recovery: Mentzer emphasized the importance of recovery. Each muscle group should be given adequate time to rest before being trained again (usually several days). • Low Volume: Only 1-2 sets per exercise are needed, as long as those sets are taken to absolute failure. Important Considerations • Safety: Because this style of training requires lifting to failure, ensure that you have a spotter or use equipment with safety features. • Diet and Rest: For optimal results, proper nutrition and sufficient sleep are essential to support muscle growth and recovery.
0 reply
0 recast
0 reaction
Niko
@wwiii
Mentzer was a legend, he should've won at least one Olympia
1 reply
0 recast
0 reaction
IZO
@ozuville
any gym junkie ?
1 reply
0 recast
0 reaction
WERRY🕷️
@agamesh
any gym nerd interested in heavy weight, intense workouts like Mike Mentzer?
1 reply
0 recast
0 reaction
