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Four years passed . 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. (Creamy and Flavorful), Who is Luna Blaise? I want no part of it. He and some other guys would perform squats for hours on end. But Dave Hudlow certainly set my personal-training record for the most muscle built in two weeks. Today, I live approximately 25 miles from Ken. Also, pushing the forearm down into a flat surface, like a table-top, and applying tension via controlled bodyweight to perform very slow gruelling triceps extensions (with equal emphasis in the negatives in both exercises). 8/2/53 Died: 6/12/01 Mike Mentzer 3 day workout routine I found this on youtube and wanted to share it with you guys. Some people accuse him of writing the same book over and over, with just a different twist to the training method, or geared towards a different audience. I talked about not-to-failure training in the middle of my first Nautilus book, but it wasnt emphasized. Filmed in the gym late at night, they blast their way through their display workout routines with heavy weights which are a little less than they would normally use. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Gday Drew Actual experience on this routine will reveal a growth-indicating pump in the upper arms and forearms every workout. I think that a little articulateness goes a long way here; the standard is way above that of the average muscle-mag and the result is a more penetrating Q&A that the reader can draw useful conclusions from Darden expresses himself well. In fact, Ive never seen anybody better at keeping a relaxed face during HIT than Jones. Ken was sitting next to me and we began sorting through our strength-training slides, since we had both given talks using a 35mm-slide projector earlier in the day. Learn how to use high intensity training to build muscle! Ellington Darden: It was less than that. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. There is nothing wrong with repeating things other people have said if those things are right, if you give credit where credit is due, and if you are adding value to it or making it accessible or understandable to a new group, and Ell accomplishes all of these with his books. His reps and negatives were similarly sluggish. 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. Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. My original Nautilus book, initially published in 1980 and revised five times, sold more than half a million copies. Mike eventually decided to call it a day and go to bed as exhaustion set in. I think back then they relied on blood,sweat,tears more than juice,which sadly . Flat barbell bench press (5 sets, 6-8 reps) 3. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. . Olivas arms were round like a couple of bowling balls and Viators were massive and rock hard. Just like his brother he strongly believed in training with a high intensity doing heavy weights with only 6 to 8 reps. Was Arthur Jones the first person to introduce negative work to bodybuilding? Ellington Darden: Yes he was. But perhaps more importantly, research shows that with that sliding 8 percent, if there was a unified HIT push, it could rather quickly increase back 16 percent, or 3,200,000 trainees. But now, judging from the photo spreads in the magazines, its ridiculous. Life is too short to be small. She called a cab and within 15 minutes, was on her way to Orlando. Ray frequently rested completely for 34 days after his rigorous training sessions. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? And How tall is Arnold? Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. !,especially now that hes dead and kept on raving about Casey Viator. Ray found out he had kidney issues in 1999. Leg ext - 1 x 16 reps Bodybuilding Titles Won It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. Wilbur was, and still is, a wheat farmer. Mike believed in training with a partner who can assist when reaching failure. Leg Curls . Ive experimented with all styles of leg presses and this one is the hardest of all. 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. 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. Drew Baye: What did you think of Mentzers Heavy-Duty books? Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. After a while, Ken asked me what I thought about his new section, which he called Exercise Versus Recreation.. HGH . When I visited Rodales main photography studio in Emmaus, I met with my editor, Lou Schuler, who also is the fitness director for Mens Health. He reached a bodyweight of 75kg by age fifteen. 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 . When Arnold Schwarzenegger and Franco Columbu visited the Nautilus headquarters in mid-November 1970, Viator weighed 215 pounds and impressed both of the professional champions. I never attended because I worked at a club. Doing low reps with a big weight was one of Rays main training tenets. GONE. Ive tried them several times and Ive definitely felt the tension. Because organized properly, you get better results. Employ forced reps when possible. Coes arms, because of their unusual shape, always looked bigger than they measured. And his size increase is all the more impressive for having been accomplished while getting leaner. Also, Im in the process of updating my Web site, which was called Classic X. Ellington Darden: Joness specialty was intensity. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. Here is a sample Ray Mentzer style high intensity training workout routine: Monday At the contest, he weighed 215 and blew away the competition. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame. Ray Mentzer Workout How To Increase Muscle Density Ray Mentzer Bodybuilder Ray Mentzer (brother of Mike Mentzer) was Mr. USA 1978 and Mr. America 1979. Im not sure why he permitted it because he certainly understood what proper form was. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. McCutcheon placed high in a few contests in Great Britain and relocated in 1992 to Portland, Oregon, where he became an engineer for Novellus Systems. Someone somewhere should be doing a large-scale research project to help us understand more about their place in short- and long-term exercise. On June 10, 2001, Ray discovered that his brother would never get out of bed. Hutchins was a beginner and I had been training seriously for a number of years. After multiple visits, Hutchins was hired in 1977 by our sports-medicine orthopedist to be his assistant. Wed effectively double team Cooper and help him understand exercise, generally and specifically, and then share with him the advantages of strength training on Nautilus equipment. Ellington Darden: Actually, I understated the time period. And what a training session it was. The Ray Mentzer story is one of success, but also tragedy. In fact, NTF workouts may speed recovery by supplying some of the chemistry to guard against atrophy and to facilitate active rest. Ray and Mike both visited their mother while she was in the hospital. Each set lasted more than 20 seconds longer as a result of the stutter reps. 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. He seemed to be in a perpetual training drift, looking for someone or something to take his oars and row him to shore. In mid-February 1971, Jones noted that Casey was down to 205 pounds and was smoother than hes been since he moved to Florida. I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. Drew Baye: How many bodybuilders do you figure are interested in HIT? Ray continued working out diligently behind the scenes even though he was no longer in the spotlight on the bodybuilding stage. Hutchins wanted to respond, but didnt. He admitted to spending three hours a day in the gym as a young man while serving in the United States Air Force. Net Worth, Partner, Biography. As a result, Hudlow made steady progress for the entire 6 months that I trained him. Pullover Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? 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. Do you want to As a bodybuilder, your goal is to increase your muscle mass. Leg curl - 1 x 16 reps Rest 2 to 3 minutes 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. Here we have a sound explanation for recommending multiple joint exercises for bodybuilders seeking muscle size increases. Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. It was during this time that he developed his largest physique. It was Dr. Kenneth Cooper. The legacy he left to those in the Iron Game is his controversial workout program, Mike Mentzer's Heavy Duty. Roy Hilligen (51) impressed me with his overall muscle density combined with extreme definition. DB shoulder press - 1 x 8 reps By Paul Becker. Drew Baye: Due to the level of motivation required to perform the kind of outright hard work involved in high intensity training, do you think most people would get better results training with a partner? But my books differences can be grouped as follows: History: In my opinion, Arthur Jones, more than any single individual, developed high intensity training. After some small talk, he was going to ask him bluntly to define exercise. Family, Partner, Biography, Easy easy to make Popcorn Shrimp (Perfectly Tender and Crispy), Who is Tiya Sircar? This new one will be directed to men over 60 years of age. To be specific: Hit: 100kg- 140kg squat 4 reps - long time Starting strength: 100kg - 170kg squat 5 reps - 4 months. Sure, if you can afford the luxury of having a knowledgeable personal trainer, or can team up with a great workout partner, take advantage of the opportunity. It is thus very interesting to see Mentzer putting his own heavy duty training program in action. Look at the workout accompanying this article for a few minutes. Leg Press Also, my soreness from deadlifts lasted an entire 7 or 8 days! The reason his workouts were referred to as HIT (High-Intensity Training). Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. I disagree with Darden that theres a strike against isometrics vs negatives here. . Ray Mentzer Stats Without getting into the finer points of the SuperSlow philosophy, I want to say simply: Ken Hutchins carefully studied repetition form, which was and is a subset of HIT, and turned it into a full-fledged business. Drew Baye: Dr. Darden, which do you think is more important in getting the best results from HIT, intensity or form? Back. Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. Joness personal form when he trained himself was impeccable. 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. a side for 11 reps his 1st day back. Mike could still look after his younger sibling, though. While a very high level of strength is possible without equipment, I do not believe ones optimal level of strength can be attained without some kind of external resistance, or as quickly. Drew Baye: When Nautilus hired you, did Ken visit you in Florida? An erudite man, Mentzer recorded his training thoughts in journals not normally given to science, publicly crediting his improvement in 1976 to an increase in training intensity. Finally, Jones informed Ray that once he was back in Lake Helen, to give the lady a tour starting with the barn. Ray would subsequently go on to become a legend in the bodybuilding world with his vascular 20+ inch arms and then-unimaginable weight of 275 pounds. Mike Mentzer Photo Gallery. Mike continued to train and excelled in the gym and his academic pursuits. Actually, the personal-training part was much less than that. High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Press Behind NeckStage reps (No commercial intended, but the book will truly help.). There is a lot of research on microtrauma and hypertrophy. Drew Baye: Did you use NTF workouts in training David Hudlow, who in your HIT book gained 18-1/2 pounds of muscle in two weeks and 39 pounds of muscle in 6 months? 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. It's part of bodybuilding legend how the squat affects overall body strength and size. 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. Machine Pullover or Dumbbell and Cable Pullovers Together. Theyd lift the weight under control and then pump up the hydraulic for a much heavier negative. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. At the planned 10-minute mark, I walked over. The only possible mechanism I can see working against isometrics is if the load is needed to shock the muscles into contracting more strongly than is possible voluntarily, even where the isometric trainer is very experienced and determined. Arthur Jones was a genius, but he had a tendency to be abrasive with some people, and if it were not for people like Ell Darden and Jim Flanagan who were much better with people the Nautilus company and Arthurs training principles probably would not have been as successful as they are. He started to sculpt his body after falling in love with the iron right away. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. I was going to watch the deliberations from my angle for 10 minutes, and join the action. Ray was concerned about this since he didnt want his brother to put too much stress on his body given that he knew he had cardiac issues. This was largely because of his new training regimen, Heavy Duty Training, which was developed by Mike Mentzer, his older brother by 21 months. And when you actually train with high-intensity, you don't need a lot of volume," Arthur Jones said. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Pullover Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. If you have ever made a new year fitness resolution as a bodybuilder, you can attest that keeping your new years Hormones are chemical substances released by glands in the body to regulate various functions. 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 won the title of IFBB Mr. USA in 1978. In my mind, Im thinking . Important, you must have a clock or a watch with a second hand that you can place in plain sight. Ellington Darden: I have a couple of projects in the formative stages. 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. Mike Mentzer (November 15, 1951 June 10, 2001), Ray Mentzer (August 2, 1953 June 12, 2001). Rays strength also grew as a result. A couple of years earlier, at one of the industrys annual fitness conventions, Hutchins had been involved in a panel discussion that included Cooper. Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. After working with McCutcheon for week, I knew hed be ideal to use for The New High-Intensity Training. Why? Here is Mike Mentzer's chest routine: 1. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. Didnt Jones measure and compare all of their arms? There are a few in that category today, but there werent any in 1983. Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. Rest 2 minutes Delayed onset muscular soreness is not completely understood, but there does appear to be a relationship with microtrauma. Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. As the name would suggest, this routine isn't for the light of heart. I remember one day, we had Casey on the duo-squat machine and our goal was 20 reps with each leg, which would be more than hed ever done with us training him. Flat dumbbell fly (5 sets, 8 reps) 5. Calf raise - 1 x 12 reps Answer: Mike trained very, very intensely as did Ray. But it wasnt until Jones started experimenting and writing about negative work in 1972, that any bodybuilder took it seriously. At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Bill Pearl was a major influence on Rays bodybuilding. But when someone or something emerged, Mike would jump overboard or make himself invisible. Incline dumbbell fly (5 sets, 8 reps) 2. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Chin Stiff-legged Deadlift With the do-it-yourself approach, your results will probably never be maximum. Once he had reached that stage, Ray would ask his workout partner to assist him in performing another 2 to 3 forced reps while maintaining slow, precise form and controlling the weight. As a general rule I dont recommend stopping an exercise short of momentary muscular failure and instead recommend allowing extra days for recovery or doing a workout just focused on smaller muscle groups which wont affect recovery as much. Not only was Dr. Darden kind enough to do an interview for this site, he also lent me a recent draft of The New High Intensity Training, which Ive read three times already. Stay focused and keep the tension and the movement smooth and slow. You can make it work for you. With one leg.. During the 10 years that Ken worked at Nautilus, he and I were involved in four major strength-training and fat-loss projects, as well as dozens of Nautilus-related seminars and workshops. Rest 2 to 3 minutes Also, Ive worked out with Ken Leistner, Pete Grymkowski, Robby Robinson, Jim Haislop, Richard Baldwin, Chris Dickerson, and Lee Haney. bussard_collector 1 yr. ago. Learn all you can about what motivates you. Indirect effect can be thought of as a sort of ripple effect. If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Get ready for an incredible pump. He was frequently up for a hard workout. One of the funniest Ray Mentzer/Arthur Jones stories occurred during the summer of 1983. Make them alternate days, and try to rest on your off days. Squats - 1 x 16 reps Ray had become a full-time competitor by the age of 23. At any rate, Ray was actually a really big, strong dude in his peak years, sometimes weighing in at a massive 270 pounds or more. Jones predicted that Casey would be more massive, with even more definition, by the 1971 Mr. America contest, which was 6 months away. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. Ken always came back for more, and perhaps most importantly, asked intelligent questions. And Whitley achieved that without the help of creatine. The other key component of HIT is the low workout volume. And, hes into the martial arts, so he does some of that several times a week. In Pennsylvania, the United States, Ray Menzer was born in August 1953. Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. The other project is best described by its working title: Accentuate the NEGATIVE: The Negative Way to Positive Fat Loss. Drew Baye: In Joness 1973 Colorado Experiment, how much muscle did Casey Viator gain during the first two weeks? I do this by sharing stories, techniques, and routines the basics of which I experienced from being around Arthur Jones for more than 30 years. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Compared to full-range exercise, Id have to say that full-range exercise given that youre dealing with healthy trainees would supply many more benefits. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. He built a super, heavy duty hydraulic with a control that a training partner could operate. And yet, Ellington Darden, Ken Leistner and Peary Rader have watched hundreds of men and women gain real muscle that was impossible for them to build before training harder and briefer. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Drew Baye: How is your book, The New High-Intensity Training, different from other HIT books, such as those written by John Little, Stuart McRoberts, Brian Johnston, and Matt Brzycki? Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? Ray Mentzer Bodybuilder Part of the reason for his success was he prescribed to his brother's concept of heavy duty training which involved very high intensity 45 minute workout sessions. Ray handled the entire weight stack, 500 pounds, on the Nautilus duo-squat machine with ease. 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. Chest & Back. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. Anyway, review chapter 16 to find out all the how-tos. Thats right, Ray Mentzer did single leg extensions in a normal positive-negative manner with 290 pounds, which is equivalent to handling 580 pounds with both legs. Thats an average of 2.85 pounds of muscle a day for 14 days. Copyright © 2001-2020 BodybuildingFanatic.com. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. (Cooper was speaking at a hospitals grand opening the next morning.) Rest 3 to 5 minutes Calf Raise Breakdown (two drops) I learned how to do these things by reading and "digesting" the works of novelist/philosopher, Ayn Rand. The Mentzer family, unfortunately, has a history of heart disease. Exercises that required a great deal of intensity in a short amount of time were the focus of heavy-duty training. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. Cooper, answering a question, knocked strength training. Drew Baye: I also think that the bodybuilder you use to illustrate your HIT exercises has an outstanding build. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. I thought Mike would have thrived being around Nautilus and Arthur Jones. Learning logic and acquiring the ability to think critically is not easy, though not impossibly difficult. Chest & Back. But both are real killers, maybe try it sometime. This crazy author thinks I want spaghetti arms! This can be carried to a logical extreme. In actuality, Rays diet was largely composed of carbohydrates. Mike Mentzer's training routine Triceps Choose two different exercises and do them both for two sets. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. Kens exercise/recreation section explained how to define exercise (which involved disciplined overload and was not fun), and then how to separate it from recreation (which required no overload and was enjoyable). When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. I was impressed. The materials are provided "as is" and without warranties of any kind either express or implied. Two days later, Ray died from complications from his long battle with Berger's disease. 1978 IFBB Mr. USA Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. HIT training w/deads can be brutal, squats are equally brutal. . Harder, briefer exercise helped create larger, stronger muscles. She had promised to help me later with my tennis serve. 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. In the end, Rays life was both successful and tragic. When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. What I see is experimentation and progression in both methods and teaching them over time refinement. CrunchBreakdown (one drop in weight) Photography: To illustrate the history, I also have more than a hundred photographs from the 1970s that are placed throughout the text. . That reinforced to me that Ray Mentzer was the strongest man Ive ever trained, and Ive been training people for more than 40 years. A. One of the most intense training regimes out there for bodybuilding is known as the "Heavy Duty" method. He started competing in the most prestigious competitions all over America, establishing himself in the process. If you can press two partners into service, there will be hardly a break in your breakdowns, make this a very advanced principle. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading.