mike mentzer consolidated routine

At that time, most top-level bodybuilders had long training sessions that included more than 20 sets per body part, 5-6 days a week, and Mike thought they were doing it completely wrong. Hes not asking if anyone thinks, hypothetically, if its possible to gain mass on the program. Legs are given a. little more reps than the upper body. The main legs workout is repeated. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Sandows method uses weights to build the mind/nervous system/muscle-connection contraction feed back loop so that, if your lifting a 10lb dumbbell, with the isometric contraction added, inside your arm, it feels like your lifting a much heavier weight. Being 41-years-old, I am not the ideal candidate for building a lot of new muscle, so this will be an interesting experiment. Lying Triceps Extension 2 sets x 68 reps. This will help increase the mental and physical stimulus for many people which may stimulate further progress. New Cognizant jobs added daily. So, if balance, symmetry, or any sort of general body building goal is your aim, then the consolidation routine is not ideal long term. Mentzer's Ideal Routine | Kevin's H.I.T. Blog Standing dumbbell curl (5 sets, 8-10 reps), 6. HOW TO TRAIN LEGS TO FAILURE!! MIKE MENTZER'S LEGS ROUTINE - YouTube Superset As per usual, though, goals dictate the effectiveness of a program. All rights Reserved. That right there is over training. The materials are provided "as is" and without warranties of any kind either express or implied. However my strength hasn't increased in my . Compound pushing and pulling movements should be done in both vertical and horizontal planes, and compound lower body exercises should include both thigh dominant movements like squats and leg presses and hip dominant movements like deadlifts and trunk extensions. For achieving failure, you can also . He saw right away it led to overtraining for the majority. I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. enhances recovery ability. You changed the rules if there really were any in this study to your own to fit your narrative that one workout per week was not effective in gaining both size and strength. Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. For example, flyes (which isolate the pecs) are done immediately before incline presses (which work the pecs with the shoulders and triceps), so that the exhausted pecs work to their fullest and give out first during the presses. As I progress, I will integrate some of the high intensity techniques he advocates, such as negatives, static holds, omni contraction, etc. Leg presses 1 x 6-8 Machine Pullover or Dumbbell and Cable Pullovers Together. Ali: Oh much better! Disclaimer: This website is an educational service that provides general health information. Muscle size increase is a result of the body fighting the stress put upon it by increased muscle mass. The study did not mention what exercises were being done.

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