Last Updated On June 29, 2023
The late Mike Mentzer might not be a household name, but he was one of the first superstars in modern-day bodybuilding. Mentzer started training at the age of 12, and was already competing (and winning) in his teens.
He became Mr. Olympia in 1979, and since then, Mike Mentzer's workout routine has become infamous. Mike had an amazing physique that seems completely unattainable for people like us.
Is Mike Mentzer’s training routine something we can duplicate? How about Mike Mentzer’s diet plan? Fortunately, it is. Mike would even send letters to his fans with workout tips based on his workout principles.
In the guide below, we will go over Mike Mentzer's workout routine and how anyone can implement it in their lives.
- Workout Summary - Quick Guide
- Mike Mentzer's Weekly Workout Routine
- Who Exactly Was Mike Mentzer?
- His General Body Stats (When Training)
- Mike Mentzer Training and Workout Principles
- Accomplishments (Titles Won)
- The Mike Mentzer Diet Explained
- What Supplements Did Mike Mentzer Take?
- Mike Mentzer Workout Routine FAQs
- Conclusion
Workout Summary - Quick Guide
Main Workout Goal | Build Muscle and Bulk |
Program Duration | 12 weeks |
Workout Days Per Week | 2 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells |
Recommended Supplements | Whey Protein Shakes Creatine BCAA's HGH supplements |
Mike Mentzer's Weekly Workout Routine
Mike liked to get a lot done in a short amount of time, which is why he gravitated toward high-intensity training to complete failure.[1] Instead of spending four or five days at the gym each week, the training split for his workouts was just two days!
Day one was chest, leg, and bicep exercises. He’d follow that up with back, biceps, and shoulder workouts later in the week. Talk about efficiency! (We highly suggest doing a few warm-up sets before you jump into this full-body workout.)
While he only spent two days a week in the gym, you can bet those days were intense with strict form. Below is what a typical week of exercises for Mike Mentzer might look like in the heavy-duty workout routine:
Day One
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Leg exercises – Superset W/ Leg Press | 1 | 6 – 8 | 15-25 secs |
Squats | 1 | 6 – 8 | 15-25 Secs |
Leg Curls | 2 | 6 – 8 | 15-25 Secs |
Calf Raises | 2 | 6 – 8 | 15-25 Secs |
Toe Presses | 1 | 6 – 8 | 15-25 Secs |
Incline barbell bench press | 3 | 6 – 10 | 15-25 Secs |
Single Leg Extensions | 5 | 8 – 10 | 15-25 Secs |
Leg Press | 5 | 6 – 8 | 15-25 Secs |
Standing Calf Raise | 5 | 8 – 10 | 15-25 Secs |
Walking dumbbell lunges | 5 | 8 – 10 | 15-25 Secs |
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Chest – Superset
Exercises | Sets | Reps | Rest |
|---|---|---|---|
DB Flys or Pec Deck Superset W/ Incline Bench Press | 1 – 2 | 6 – 8 | 20-25 secs |
Bodyweight Dips | 2 | 6 – 8 | 20-25 Secs |
Incline Barbell Bench Press | 5 | 6 – 8 | 20-25 Secs |
Flat barbell bench press | 5 | 6 – 8 | 20-25 Secs |
Flat dumbbell fly | 5 | 6 – 8 | 20-25 Secs |
Triceps - Superset
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pushdowns Superset W/ Dips | 1 | 6 – 8 | 20-25 Secs |
Lying Triceps Extensions | 2 | 6 – 8 | 20-25 Secs |
Day Two
Back routine Superset
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Nautilus pullovers Superset W/ Close-Grip Underhand Pulldowns | 2 | 6 – 8 | 15-25 secs |
Bent-Over Barbell Rowing | 2 | 6 – 8 | 15-25 Secs |
Straight arm Pulldown | 5 | 5 – 8 | 15-25 Secs |
Standing barbell shrug | 5 | 8 – 10 | 15-25 Secs |
Barbell Upright rows | 5 | 6 – 8 | 15-25 Secs |
Traps Superset
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Universal Machine Shrugs Superset W/ Upright Rowing | 2 | 6 – 8 | 20-25 Secs |
Shoulders Superset
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Nautilus Side Laterals Superset W/ Nautilus Presses | 2 | 6 – 8 | 20-25 Secs |
DB or Machine (Reverse Pec Deck) Rear Delt Rowing | 2 | 6 – 8 | 20-25 Secs |
Bent over dumbbell raise | 5 | 8 – 10 | 20-25 Secs |
Seated machine press | 5 | 6 – 8 | 20-25 Secs |
Dumbbell side lateral raise | 5 | 8 – 10 | 20-25 Secs |
Behind the overhead neck press | 5 | 6 – 8 | 20-25 Secs |
Front barbell raise | 5 | 8 – 10 | 20-25 Secs |
Biceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Standing Barbell Curls | 1 | 6 – 8 | 20-25 Secs |
Concentration Curls | 2 | 6 – 8 | 20-25 Secs |
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Who Exactly Was Mike Mentzer?
Mike Mentzer was an American IFBB professional bodybuilder in the heavyweight division. To some, Mentzer was a bodybuilding genius. To others, he remained an enigma. But unfortunately, the mystery that was Mike Mentzer couldn’t be completely solved because he passed away suddenly at the age of 49.
Mentzer was born Nov. 15, 1951, in Germantown, Pennsylvania, and was one of the best bodybuilders of the golden era. Mentzer, sometimes called “Heavy Duty” because of his heavy-duty training system, began training at the age of 12, and by the age of 15, at 165lbs, he was benching 370 lbs.
Mentzer won his very first competition (Mr. Lancaster) but finished in tenth place (his worst ever) in his very next competition (AAU Mr. America).
Soon after that Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Mentzer was able to start training again in 1975 after a four-year hiatus. He made a respectable comeback in third place at the 1975 IFBB Mr. America.
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Mike Mentzer followed a high-intensity training philosophy (HIIT) founded by Arthur Jones. He followed a 'heavy duty' variation of the model developed by Arthur Jones because he believed it would increase his muscle mass quicker than the traditional method. The heavy-duty system required Mentzer to use a weight that would take him to failure between 6 reps, and then he would go for a few more negative reps.
When he hit failure, Mentzer kept going and performed 2-3 forced reps while using a spotter. Mike advocated perfect form over heavy weight while training. The three techniques the heavy duty method prescribed most were forced and negative reps, and rest-pause.
Related Article - Which Types Of Lifts Require Spotters?
By 1980, using his unique training regime, Mike Mentzer had become popular and was a judge’s favorite. Many competitors believed that Mike, with his new fame and intense workouts, could win the 1980 Olympia based purely on popularity.
But the legendary bodybuilder Arnold Schwarzenegger was allowed to compete that year and won the Sandow even though he broke formation on several occasions and received a warning from the judges. Mike placed 5th. In protest of his poor placing, he boycotted the 1981 Olympia and retired soon after at the age of 29.
Mentzer returned to training bodybuilders and teaching them his unique training methods in the late '80s and wrote for Iron Man magazine and other fitness magazines. He spent much of the ‘90s regaining his stature in the bodybuilding world. Mentzer died on June 10, 2001, in Rolling Hills, California. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer.
His General Body Stats (When Training)
Stat | Measurement |
|---|---|
Height | 5’8” |
Weight | 225 lbs |
Age | 49 |
Biceps | 21 inches |
Waist | 30 inches |
Chest | 55 inches |
Mike Mentzer Training and Workout Principles
Mike believed the amount of effort you put into each should increase as your body adapts to your routine. Mike Mentzer's workout philosophy was that you shouldn't train without power, and you didn't need more than eight to ten reps per set and no more than six sets per body part.
To create the needed resistance, you should just increase your weight and push sets past failure with forced reps and negatives.[2]
However, he also emphasized rest. He believed you needed adequate rest between workouts to increase your body's ability to recover from the stress placed on it during your last workout session. Without proper rest, you won’t make much progress, and you might even lose muscle if you over-train for too long.
Mentzer trained two days a week, even as a competitive bodybuilder. He believed that if you work out more, then you're overtraining, and you won't get the results you're looking for. And when he worked out, he only performed one heavy set until he would reach absolute failure for each body part.
He believed that this ensured his body didn't have time to adapt or plateau in its development. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end.
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Mentzer advocated against high-volume training because he believed it led to muscle loss instead of increased muscle size.
Accomplishments (Titles Won)
Mentzer won the 1977 North America championships in Vancouver, British Columbia, Canada. A week later, he competed at the 1977 Mr. Universe in Nîmes, France, placing second to Kal Szkalak.
The next year, Mentzer won the Mr. Universe in Acapulco, Mexico, with the first and only perfect 300 score. He became a professional bodybuilder after that 1978 Universe win.
Mr. & Masters Olympia Contest Results
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The Mike Mentzer Diet Explained
Before discussing Mike Mentzer’s diet and meal plan, keep in mind that the bodybuilding diet back then is different than what it is now. Mike Mentzer’s diet plan is just as unique as his plan to build muscle.
To attain his muscular physique, Mentzer would eat a well-balanced diet with a minimum of 4 calorie-rich meals for sufficient protein, carbs, and other nutrients. He suggested four portions of high-quality grains and fruit, as well as two servings of dairy and protein.
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Given below is Mike Mentzer’s diet plan that he used to follow in his prime:
Breakfast
Snack
Lunch
Dinner
While nothing on here is really considered junk food, many of today's bodybuilders wouldn't follow this plan. So even if you don't believe in the "Mike Mentzer way," there is no denying this diet plan gave Mike the big muscles he was looking for.
What To Go For
What To Avoid
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What Supplements Did Mike Mentzer Take?
Mike Mentzer’s supplements were just that…used to supplement his diet. Meltzer took certain supplements, especially when he was on a low-calorie diet or couldn't eat well for whatever reason.
Mike Mentzer followed an enormous 6000-calorie diet that fulfilled just about all of his nutritional needs. However, taking extra supplements wasn't something that Mike Mentzer really wanted to do.
Below are a few of Mike Mentzer’s supplements that helped him maintain nutritional balance when he wasn’t able to get all of his nutritional needs from his diet alone.
Mike Mentzer Workout Routine FAQs
Mentzer believed you should follow a well-balanced diet to fuel you for your exercises. He didn't advise getting much more than 1 gram of protein for every two pounds of body weight. If you weigh two hundred pounds, then 120 grams of protein is enough. He thought that extra protein would just turn to fat.
By age 15, Mentzer’s body weight was 165 lb (75 kg), and he could bench press 370 lb (170 kg) at that young age.
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Conclusion
There was no denying that Mike Mentzer had a great physique. But Mike went about it a little differently than other professional bodybuilders of his time. He advocated for a high-intensity bodybuilding workout before it was popular and exercised till failure. He also didn't try to limit his carbs even when other bodybuilders were.
So while the Mike Mentzer training method wasn’t a hit with everyone, it definitely got results. And the good news is that it’s a program that anyone - even us - can replicate if you follow the advice above.
References:
- https://pubmed.ncbi.nlm.nih.gov/28647284/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/
