Thank you for your reply; I appreciate that this is stuff yet to be fully resolved by science but for me your considered opinion nevertheless carries weight. 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. The other key component of HIT is the low workout volume. Not surprising to me, the addition of 18-1/2 pounds of muscle increased his resting metabolic rate by 530 calories, or 28.6 calories per pound of added muscle per day. One day, Martina Navratilova, the famous tennis player phoned. # posted by Paul @ 10:00 AM. Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). Posted on Wednesday, September 28th, 2016 by John Wood. After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant. Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . And what a training session it was. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. My suspicion is that the physical weights have great symbolic value in the psychology of training, so no one really gives isometrics a good run. Ray had become a full-time competitor by the age of 23. - 6 day rest - Day 2. Make them alternate days, and try to rest on your off days. 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. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. Ray Mentzer was even stronger than Mike, right? I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. It's part of bodybuilding legend how the squat affects overall body strength and size. Ken and I, for several years, had tried various approaches during Nautilus seminars to debate people who believed they needed daily aerobic activity to be healthy. Ellington Darden: When I joined Arthur Jones and Nautilus in 1973, it wasnt long before Hutchins drove to Florida to see for himself what was happening. You take your normal weight or resistance and instead of going to failure or beyond, you simply quit two reps short of your previous best effort. He died in 2001 from heart complications. After Ray retired from completion he continued to workout with his high intensity training approach he called "Intensity For Immensity" and reached a peak body weight of 270 pounds in fairly lean condition. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? Tag: Ray Mentzer. But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. Concerning the educational system in Conroe, small-town football was big in Texas. Evidently, her interest in seeing the video studios had vanished. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Learn all you can about what motivates you. 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. I would love for it to be wrong, but hey, it might be right. I want to focus my query on the Timed Static Contractions section because I have been dabbling in isometric & isokinetic exercises due to lack of access to equipment. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Does recovery-pain have anything to do with microtrauma? The stronger he is, the more a set of exercise can make an inroad into his existing abilities. The team was composed of several all-state players, each of whom weighed well over 225 pounds. Twenty reps, Arthur repeated, after asking us about his progress, hell, he can do 50 with each leg. Over the next three minutes, Viator not only did 50 reps, but 2 more for good measure. Harder, briefer exercise helped create larger, stronger muscles. 1 1/4 Reps - After bringing the bar into a contracted position, let it return only one-quarter of the way, then contract it again. Another option if someone wants to train more frequently is to follow a split routine. One of the greatest bodybuilders of his time was Ray Mentzer. For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. The #1 Source For Oldtime Strongman Training Secrets. With Arthur Jones Supervision, a Little Goes a Long Way. In 1978, at Sean Harringtons Nautilus club in Los Angeles, I witnessed Mike go through a true HIT workout. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. When did you go all absolutionist? When we took the HIT photography, 38-year-old McCutcheon weighed 184 pounds, at a height of 6-feet even, and I personally measured his body fat at 3.4 percent. What do you think of his not to fail sets? That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. This website uses cookies to improve your experience while you navigate through the website. Ray won the title of IFBB Mr. USA in 1978. Ray Mentzer's experience is it. My methodology is simply to keep pushing at 100% force (or near as I can) until the force drops off significantly, rest a couple of seconds, and repeat until strength-levels drop way down and pain-levels become unbearable. Generally, Mike Mentzers writings, success in contests, and inspiring photographs influenced bodybuilders everywhere to train harder and briefer. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. This would not be a problem with quasi-isometric protocols like Static Holds and Max Contraction which follow isometric failure with a full or partial negative. It was during this project, which continued for four years, that Hutchins tested and applied the initial SuperSlow protocols. Leg ext - 1 x 16 reps At the age of 18 he started competing in physique competitions, and two years later in . 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. No one could motivate Casey the way Arthur could. All rights Reserved. Home BLOG Products Online Courses Videos About Support Search. He seemed to be in a perpetual training drift, looking for someone or something to take his oars and row him to shore. Ray, his brother, who is also suffering from illnesses, found him. Although systemic recovery is still affected by each workout more time is allowed for local recovery. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. My name is Val and I am Mike's close friend, pupil and protg. When Ray and his brother were little, they would write letters to Bill praising his body and expressing the hope that they would one day be able to build strong, ripped muscles like Bill. Our double-team plan had failed. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . Ray would throw Saturday night squat parties every Saturday night. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Drew Baye: Im surprised you failed to place Schwarzeneggers arms in the top category as Viators, Olivas, and Coes. Flat barbell bench press (5 sets, 6-8 reps) 3. 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. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. After years of competition, Mike decided to quit his competitive career and concentrate on new projects in 1982. I thought Mike would have thrived being around Nautilus and Arthur Jones. I think it would be a great boon if it were discovered that it is possible to achieve optimal or near-optimal strength-training without equipment. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. Furthermore, the chart and routines extend for longer than a year. Despite not being stage-level shredded, Rays enormous and chiseled figure was impressive to behold. Drugs, hormone injections, implants, and who knows what else, have destroyed professional bodybuilding today. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Mikes significant cardiac problems were discovered during a checkup, ruling out the possibility of a kidney transplant. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. Sitting beside me as we watched the movie clips was a 69-year-old lifter from Kansas (yes, there were a few out-of-staters who attended). Four years passed . Let's start by acquainting them with you. Published in the October 1971 Ironman, Viator's routine hit the bodybuilding world like a tsunami: three whole-body workouts per week, 20 all-out reps per set, sometimes only one set of an exercise and always very few working sets per bodypart. All of these champions were drug-free and I must emphasize that there were some very well built men in the 40s and 50s. Hutchins was mostly involved in the physical therapy side of Nautilus, which finally led to his supervisory position in a Nautilus-sponsored osteoporosis research project at the University of Florida Medical School in 1982. Instead, he announced that combating successfully what was on the interior was the final test of a Nautilus obstacle course, and let her enter ahead of him. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. I am in no way against slow reps a person is better off moving too slowly than too quickly during exercise I just havent seen any convincing evidence that moving any more slowly during exercise than necessary to maintain strict form provides any additional benefit in terms of strength or hypertrophy. It's easy to drift away from high intensity principles. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. Day One Life is too short to be small. That question will go down in history with Who really killed JFK? Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. So, be prepared to train alone. 1-2 Sets for as Long as Possible. Breakfast. Here's what he would have for lunch: I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Then release it for another positive. Casey Viators training history at Nautilus provides an interesting example. Arthur Jones noted more than 30 years ago that negative-work potential was perhaps the most important aspect of the muscle-building process. He started competing at the age of 18 in local contests. I was going to watch the deliberations from my angle for 10 minutes, and join the action. Undergrip row None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. No other HIT books covers NTF training. The Ray Mentzer story is one of success, but also tragedy. High Intensity Training Versus High Volume Training. They shared an apartment after moving in together, and during the ensuing months, they became closer. He passed away in 2001 at 49-years-old due to a heart attack. 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. Rest 2 minutes Drew Baye: How many bodybuilders do you figure are interested in HIT? This can be carried to a logical extreme. Wood supervised Viator for six weeks and reported back to Jones that he had trouble getting Viator to give him his best effort. Take the hips and thighs as an example. We then expected some locking of horns to occur. No other training book has this type of history or background material, which I believe is worthwhile and meaningful in understanding the why of HIT. Mentzer was inducted in the IFBB Hall of Fame in 2002. Height: 5'9" Id respond to them. Machine Pullover or Dumbbell and Cable Pullovers Together. Ellington Darden: The right training partner or supervisor can make a noticeable difference in overall results. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. Incline dumbbell fly (5 sets, 8 reps) 2. Im not sure why he permitted it because he certainly understood what proper form was. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. There were Clancy Ross (45) and George Eiferman (48), with their massive chests, as well as John Farbotnik (50). 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 . by Greg Merritt. 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. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. 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. There is this rumour going on that Ray had squatted as much as 900 pounds, with Darden confirming Ray could almost certainly handle 700 odd pounds in powerlifter form. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. And although their lights have faded, Ray and Mike Mentzer built some of the biggest muscles the world has ever seen using these methods. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. None of the suggestions (including exercise, diet, products or services) mentioned should be performed or otherwise used without clearance from your physician or health care provider. The Mentzer family, unfortunately, has a history of heart disease. Drew Baye: Can you tell me more about this NTF workout. Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. Do Your Hormones Affect Weight Gain and Loss. But Ive never had the chance to train him, or train with him. 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? Drew Baye: Thanks, thats a fascinating story. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. To me there was nothing new about this book and can you really gain that amount of muscle within that time span? First off, if I may say, what an exceptional interview, Drew: you clearly went out of your way to make the most of the opportunity. Rest 2 to 3 minutes Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Ellington Darden: I certainly think timed static contractions have value. Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? When Joe Cirulli, Jim Flanagan, Joe Mullen, and I visited Arthur Jones on July 29, 2004, some thought-provoking discussion took place concerning a new HIT concept. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. Only then do you let it return to full extension. Viator more than doubled Hudlows rate of growth. In the middle of the Nautilus compound was a non-descript, 30- by 50-foot, metal building, which was the home of 40 large crocodiles that Jones had brought in from Jamaica. The entire movement needs to be fluid and controlled. For example, full-range exercise provides more thorough muscular strengthening, more stretching for flexibility, more work for the cardiorespiratory system, and more calorie-burning ability from the overall workout. 06-08-2013, 11:15 AM Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. But both are real killers, maybe try it sometime. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. During the competition, Mike and Arnold had a bitter argument that was never settled, and worse, continued to fester. Don't let'em food you. Rest 2 to 3 minutes Sitting about 30 yards away was a man who was also examining slides and arranging them in a carousel. This is something I will be covering in the book, with references. On June 12th, in York, Pennsylvania, at the 1971 Mr. America, Casey weighed 218 pounds and displayed his dominance by winning the main title and five of the six subdivisions . Mike believed in training with a partner who can assist when reaching failure. I disagree with Darden that theres a strike against isometrics vs negatives here. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. (Creamy and Flavorful), Who is Luna Blaise? With Mike and Ray Mentzer's tragic deaths, our visitors would like to know about last days of the legendary brothers. Thus, Viator moved from Louisiana to Florida during the latter part of June 1970. But they can be fairly close and still very significant. Dumbell Flye Interesting to see the split: Day 1. He also has several bars and 400 pounds of free weights. Then his brother died two DAYS later at age 47. Finally, the storm cleared, and the three of us boarded the same plane to Daytona Beach. Spillane was younger, 21, lighter, 132 pounds, and had less genetic potential than did Hudlow. Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. If on Monday, for example, you performed 200 pounds for 10 repetitions on the bench press with a barbell, then on Wednesday, you still take 200 pounds, but you stop the set after repetition 8. Arthur almost killed me, Viator remembered. Triceps ExtensionSuper-slow Arthur told Ray to put on his brightest, horizontal-striped shirt (he didnt want Martina to miss him) and be sure and drive the old, unwashed, company car, which had a broken air-conditioner (that meant hed have to roll down all the windows so air could circulate). . That sounds like a long workout but marathon training sessions where common practice amongst the Golden Era Bodybuilders. Leg Curl Breakdown (one drop in weight) When a bodybuilder nears the advanced level, he's beginning to get pretty strong. In my mind, Im thinking . In actuality, Rays diet was largely composed of carbohydrates. 1978 IFBB Mr. USA But Ken often strength trained with the team and was significantly stronger than the top players. Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. Theres a lot of the interesting stuff concerning Arnold and Arthur in chapter 5: How HIT Humbled Schwarzenegger. Arnold, for perhaps multiple reasons, couldnt get the hang of high-intensity training the Arthur Jones way. On our Nautilus leg-extension machine, Ray did 290 pounds for 10 good repetitions, Mullen said, as he paused and cleared his throat. With one leg.. I assumed one of the Mens Health design team would be assigned to do the layout of my book. Part of the benefit of negative training is the greater load that can be managed during this phase of movement, but static contraction can also accomplish this. Mentzer, however, was only warming up. Targeted to fitness and bodybuilding press, newsletters, and Web sites. Bodyweight dips (5 sets, 10 reps) 4. Drew Baye: In your book, you also mention Mikes younger brother Ray. Ellington Darden: Yes he was. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. How do you get a physique like Chris Evans? Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. Let me explain. Was Arthur Jones the first person to introduce negative work to bodybuilding? Incline press - 1 x 8 reps I talked about not-to-failure training in the middle of my first Nautilus book, but it wasnt emphasized. Learn how to use high intensity training to build muscle! Mike Mentzer (1951-2001) was a brilliant professional American bodybuilder, businessman and fitness writer. "The routine I followed was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts - The first workout would be legs, chest and triceps; the . Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. What was Ray Mentzer's arm training routine? Disclaimer: This website is an educational service that provides general health information. Stay focused and keep the tension and the movement smooth and slow. When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. They favored lower reps so it was different than the way someone like Platz and Casey generated intensity. Mike Mentzer Photo Gallery. If Ray Mentzer taught us anything, it would be to never take life for granted, to make every day count, and to avoid wasting time on things you dont enjoy since life is too short for that. Ive experimented with all styles of leg presses and this one is the hardest of all. Best arms: three-way tie among Casey Viator, Sergio Oliva, and Boyer Coe Best chest: Arnold Schwarzenegger Best shoulders: Scott Wilson Best back: Dorian Yates Best thighs: Tom Platz Best calves: Chris Dickerson Best forearms: Casey Viator Best abdominals: Frank Zane Most muscular: Sergio Oliva Best overall first impression: Boyer Coe at the 1965 Mr. Texas contest Strongest during multiple workouts: Ray Mentzer Best consistent workout form: Robert Berg, a bodybuilder and a medical doctor from Stuart, Florida. Ellington Darden: The last Mr. Olympia contest that I attended was in 1995 in Atlanta. Calf Raise1 1/4 reps Binges on spoonfuls of butter straight from the carton. . Because organized properly, you get better results. We researched the HIT interest and heres what we concluded about our audience: In the early 1980s, when HIT was at its height of popularity, about 16 percent of bodybuilders in the United States were involved with it. HEAVY DUTY BASICS Thus, he simplified his routine to upper body only. Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. Rest 2 to 3 minutes Among these regimens was the well-known Heavy Duty Training.. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? Plus, I had a fairly good setup in my parents garage, and when I visited my parents during the holidays and summer, Hutchins would often join me for workouts. Bench Press It is thus very interesting to see Mentzer putting his own heavy duty training program in action. Mike eventually decided to call it a day and go to bed as exhaustion set in. There we were with thousands of frustrated people and a couple of hours to burn. While Mike Mentzer was serving in the US Air Force, he would work 12-hour shifts, and then follow that up with 'marathon workouts', as was the accepted standard in those days. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. As bodybuilders most of us want to feel as though we're "sculpting our bodies" not allowing nature (read: rest) to do most of the job for us. He registered no weight gain during days 12, 13, and 14, so I just called it two weeks to keep it in line with the other two-week plans in the book. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. In 1971, when he was 20, he participated in Mr. Lancaster contest and won. I first noticed McCutcheon six years ago, when close-ups of his arms and torso were featured on the award-winning Bowflex commercial. About 75 of my old friends were there and we had a great time reliving the good old days. One of the highlights was a film that Terry Todd, of the University of Texas, had assembled that showed black-and-white movie clips from the AAU Mr. America contests, 1940 through 1954. I think that the duration and intensity of effort are the main factors, not the range of motion. 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. Edit: two DAYS not years, my b Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. I dont believe Arthur really hired Ell for research and development, I believe he hired him because he knew he needed someone who was intelligent and charismatic and could write and speak well to be a spokesperson for Nautilus. Forced negs had the same effect. i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. They would send me various items, including tiny photos of themselves. "A LOOK AT HIGH INTENSITY BODYBUILDING" is a professionally made film featuring the legendary MIKE MENTZER, one of bodybuilding's most massive physique champions and world renowned expert and teacher of HIGH INTENSITY TRAINING. Mike Mentzer Workout Routine . When Ray had the Muscle Mill in Redondo Beach, there was a guy named Ross who worked for Universal Studio as a stage man-an experienced machinist.
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