He later created a Consolidated Routine which. If we had not recovered, then, in fact, there was no way we could have grown from the first workout. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Garlic 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. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. All rights Reserved. When his bodybuilding career began he would move to the between 4-7 rest in between workouts. Narrow Grip Underhand Pulldowns 16-10, Workout 2 Heavy Duty, indeed. Failure wasnt enough for Mentzers Heavy Duty system. Now, its time to refuel your body with the proper nutrients to help repair and grow Tracking macros is becoming popular among bodybuilders and fitness enthusiasts because of its effectiveness. sets and days. The cons of this routine are also obvious not enough direct work on specific muscle groups. utilized short high intensity training. Beta Alanine Derek: What made you decide to try Heavy Duty? He is known for being a fitness icon and he was known for his muscular shoulders. Disclaimer: This website is an educational service that provides general health information. You have nothing to lose and everything to gain, I thought I was your typical For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training (HIT) rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Concentration curls 2 x 6-8. That was the most result-producing routine that I ever used. I asked Mike why he thought that such a split routine was more productive than the three-days-per-week whole-body program that had carried him through to victory in the Mr. America contest. Your central nervous system becomes fatigued which eventually weakens your immune system which leads you more susceptible to illness). Lying triceps extensions 2 x 6-8, Back The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Mike Mentzer Consolidation Routine Over Training I've went from 126lbs @ under 10 % bf to 189lbs @ 30% bf in the last 3 years following mike mentzers consolidation routine. Using 6 to 9 reps achieve full-rep failure. figured that this is like anything else in the world, you just model what the majority of Sam Ernill 1.83K subscribers Subscribe 8.6K views 3. On the other hand, the younger bodybuilders who reduced both the number of sessions per week (from 3 to 1) and the exercise volume (from 3 sets to 1) maintained their muscle size, while those who cut down to exercising once a week but maintained the exercise volume (3 sets) managed to increase their muscle size. Mike Mentzer Consolidation Routine: Workout A Sam Ernill 1.83K subscribers Subscribe 9.4K views 3 years ago Seminar video: https://www.youtube.com/watch?v=c8CXe.