The Heavy Duty workout routine

Mike Menzer he was a Golden Age bodybuilder famous for his use of heavy training system which helped him add muscle mass and compete with some of the greatest bodybuilders of the time, even clashing with them Arnold Schwarzenegger to 1980 Mister Olympia competition. This heavy training system used high intensity training, which Mentzer had taken from Arthur Jones and turned into his heavy system. With Mentzer’s new system, the reps went down, the weights got heavier, and the sets got a lot harder.

Over forty years later, Mentzers training is re-emerging and once again becoming popular with young gym-goers. So what exactly was Mike Mentzer’s training like?

Mike Mentzers training philosophy

While Arthur Jones claimed a set of 20 repetitions per exercise, Mike Mentzer’s training concluded that the ideal rep range was 6-8. However, in the last repetition you would reach the absolute muscle failure, and it didn’t stop there. Mike Mentzer’s training involved going beyond failure (a philosophy also espoused by Tom Platz), using forced reps, negative reps, rest breaks, and pre-exhaustion supersets. What do these terms mean?

Term	Sense
Forced repetitions	A spotter helps shift the weight for more reps
Negative representations	A spotter helps on the positive halves of the reps, then the lifter slowly lowers the weight for approximately 6 seconds
Re-Pause	After you hit failure, rest for 15 seconds, then do one more rep. Mentzer would repeat this process for another 4-6 reps
Pre-exhaust superset	Perform a set of isolation exercises before a set of compound exercises for the same body part without resting.

It is important to note that Mike Mentzer trained with at least one training partner in each session who would spot him and help assist him when he reached failure. Usually, Mentzer’s partner was his brother, Ray, who won the Mr. America in 1979.

Another key part of Mike Mentzer’s training is the low volume. Yes, the high intensity workout routine didn’t involve high volume at all, as it was claimed that if you were actually training at high intensity you wouldn’t need high volume. Mike Mentzers trains only 3-6 work sets per body part (supersets count as two sets) and typically only 1-2 heating set with lighter weight.

Another thing about Mike Mentzer’s training that may shock you is the frequency of training, he only trained three days a week. Heavy Duty training required you to work your body parts twice every 8-9 days whereas most bodybuilders will work each muscle group twice every 5-7 days. Mentzer wrote for people who were skeptical of low volume, your child’s subconscious is telling you that more is better. In some cases, that’s true. More money is better than less. But you can’t take this principle and blindly apply it to exercise and expect to get something out of it.

Mike Mentzers Workout Routine

Now that you’ve seen the philosophy of the workout, let’s take a look at Mike Mentzer’s actual workout routine. Mentzer split his training into two workouts, Workout A and Workout B. Let’s take a look at each.

Workout A (Legs, Chest and Triceps)

Exercise	Tax	Representatives
Leg Extension (superset with leg press)	2 sets of each	6-8
Squat	1	6-8
Leg curl	2	6-8
Standing calf raise	2	6-8
Calf press	1	6-8
Fly with dumbbells or Pec Deck	2	6-8
Inclined barbell press	2	6-8
Sauces	2	6-8
Pushdown (again superset with dips)	1 set of each	6-8
Lying triceps extension	2	6-8

Workout B (back, traps, shoulders, biceps)

Exercise	Tax	Representatives
Machine Pulldown (ss with narrow grip Underhand Pulldown)	2 of each	6-8
Row with barbell	2	6-8
Machine Shrug (ss with Upright Row)	2 sets of each	6-8
Lateral lateral raises (ss with machine shoulder press)	2 sets of each	6-8
Handlebar or side rear machine	2	6-8
Standing barbell curl	1	6-8
Concentrated dumbbell curl	2	6-8

While that may not sound like much, Mentzer trained to brutalize absolutely every muscle he trained. The Heavy Duty training method involved walking out of the gym with absolutely nothing in the tank, which meant that the muscle could no longer take the stress.

Has anyone else used the Mentzers workout?

Mike Mentzer was a phenomenon, even winning the heavyweight division of the 1979 Mr. Olympia (Frank Zane won the general classification). But in 1980, Mentzer released two Heavy Duty booklets detailing his training, and through his seminars, articles, and other forms of exposition, his training philosophy was becoming widely popular. Other bodybuilders began training like Mike Mentzer, but eventually reverted to a more moderate training pattern.

Then came the 1980 Olympia, where Mentzer took a controversial fifth place, and subsequently retired. Sadly, Mike Mentzer passed away in 2001 at the age of 49, but not without leaving a legacy.

Maybe you’ve heard of it Dorian Yates, 6-time Mr. Olympia winner, also considered the original mass monster. Yates changed the bodybuilding game with the size he carried. As for his training, Dorian Yates has followed the training of none other than Mike Mentzer. Yates had been training much less frequently and much more intensely.

Even today, Mike Mentzer’s workout is followed by gym-goers around the world.

Training tips

Mike Mentzer had a strict set of rules which he followed and did not deviate from. Let’s take a look at what they are.

Split the body

Mentzer recommends splitting your body parts into two workouts and allowing 48 hours between each workout session. For example, if you do workout A on Monday, do workout B on Wednesday, then workout A on Friday, and so on. This allows for adequate recovery timesso you can feel refreshed for your next training session.

Follow the push-pull system

To maximize recovery, workouts should follow the push-pull system. But because Mentzer divided his body into two separate workouts, he included them legs the day of the push and shoulders on shooting day.

Sets and reps

Always do 1-3 warmup sets before your working sets, and the last warmup set should be about 75% of your working weight.

For work sets, go to complete rep failure in the 6-8 rep range and try to get stronger in this range. Use things like pre-exhaust supersets, like flies immediately before incline presses.

Form and failure

When following the Mike Mentzer workout, ALWAYS maintain proper form. Correct form ensures you hit the desired muscle and decreases the risk of injury.

Take your sets beyond failure, using forced reps, negative reps, and rest breaks.

Conclusion by Mike Mentzer

Overall, Mike Mentzer’s workouts were very different from those of most modern bodybuilders. Many times you will see bodybuilders doing a lot more frequency and volume, but not Mike Mentzer. Instead he followed a high-intensity training routine, in which he absolutely brutalized muscle groups with heavy, low-volume sets and only trained three times a week.

Do you agree with Mike Mentzers workout routine?

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Whether you’re a runner, skier, or climber, you’re probably neglecting a key muscle in your workout: the gluteus medius. Located within the gluteal muscle group, next to the gluteus maximus and minimus, this muscle helps protect and guide the hips. Engage this critical engine regularly without even thinking about it.

What are the benefits of gluteus medius exercises?

It’s about much more than developing lower body strength. Your glutes also help extend and stabilize your hips. While hip extension is driven primarily by the gluteus maximus, your gluteus medius is essential for hip abduction, the movement that brings your leg out to the side of your body.

Weakness in this muscle can increase your risk of injury, including knee and hip problems, IT band syndrome, and back pain. Strengthening exercises targeting the gluteus medius help avoid these problems by creating stability in the hips.

How to understand the strength of your gluteus medius

If you’re not sure how strong your gluteus medius is, there’s a simple test you can take to look into it. One of the most common indicators of weakness in this muscle is the Trendelenburg sign.

Here’s how to do it: Stand on one leg and have a friend look directly at your pelvis. It should stay level. If the non-weight bearing hip drops, it is a sign of weakness in the buttock muscles, especially the gluteus medius.

What are the best exercises for the gluteus medius?

To strengthen the gluteus medius muscle, turn to these exercises a few days a week.

1. Sideways swaddled walks

How to do it:

1. 1. Slide a small resistance band loop around your ankles. Stand upright with good posture. Put your hands on your hips.
   2. Your feet should be at least hip-width apart. Make sure there is tension on the resistance band. If the band feels loose, replace it with one with higher resistance or gradually increase the distance between your legs.
   3. Keep your core engaged, glutes engaged, back straight, and chest up. Take a large side step to the right with your right foot.
   4. Take a small step with your left foot to the right. There should be enough distance between the two legs to keep the tension on the band.
   5. Repeat this process. Continue taking small shuffling steps to the right. Allow for a slight bend in the knees.
   6. Take 20 to 30 steps to the right before repeating the same process on the left side.
   7. Complete three sets.

2. Bridges of frogs

You can do the glute bridge as a bodyweight exercise on days you work your lower body. And while this movement is helpful in supporting the gluteus maximus, it doesn’t target the gluteus medius. However, this variation of the exercise does just that.

How to do it:

1. Lie on your back with knees bent. She places her feet on the floor. He crosses his arms over his chest.
2. Drop your knees to the sides and place the soles of your feet together. Your legs should be in a butterfly stretch position.
3. Squeeze your glutes and lift your hips off the floor. Your butt should be in line with your knees and shoulder blades.
4. For a modified version, place your elbows alongside your body for added support.
5. Pause and squeeze your glutes for 3-5 seconds in the lifted position.
6. Slowly lower your buttocks

3. Side planks with lateral leg raises

Sure, side planks are often a key core exercise. However, adding a lateral leg raise also makes it a great movement to strengthen the gluteus medius.

How to do it:

1. Start in a low side plank position. The elbow should be directly under the shoulder. Stack your feet on top of each other.
2. Engage your core. Squeeze your glutes. Slowly lift your top leg a few inches. Keep your leg straight.
3. Lower yourself slowly.
4. Complete 15 leg lifts. Keep your hips lifted throughout the movement.
5. Switch sides and repeat.

4. Side lunges

In addition to strengthening the gluteus medius muscle, this exercise also works the inner thigh adapters as well as the quadriceps and core.

How to do it:

1. Stand with your hands at your sides and your feet hip-width apart. If you want an added challenge, hold a dumbbell over your right shoulder.
2. Bring your right leg to the right. Shift your weight to your right side as you bend your right knee and drop into a side lunge. Keep the left leg straight.
3. When your right knee is bent 90 degrees or more, press down with your right foot to return to the starting position.
4. Complete 10 repetitions.
5. Switch sides and repeat.

5. Leg raises lying on the side

For an added challenge with this exercise, add ankle weights.

How to do it:

1. Lie on your right side with your legs straight and stacked on top of each other. Support your head with your arm.
2. Lift your top leg as high as you can.
3. Slowly lower it.
4. Complete 20 repetitions.
5. Switch sides and repeat.

6. Fire hydrants

As with the previous exercise, add ankle weights to make this movement more challenging.

How to do it:

1. Start in a tabletop position. Keep your core engaged and your back flat.
2. Engage your core to stabilize your hips. Lift your right leg out to the side. Keep your leg bent at a 90 degree angle. Stop when the knee is parallel to the shoulder.
3. Pause for 2 to 3 seconds on top.
4. Return to the starting position.
5. Complete 15 reps.
6. Switch sides and repeat.

7. Balance on one leg

This movement may seem simple, but it can be very helpful in strengthening the gluteus medius, especially for runners, hikers and cyclists.

How to do it:

1. Stand on one leg with a small crease in the standing leg.
2. Hold this position for 30-60 seconds. To make it more challenging, close your eyes. For more support, hold onto a wall.

8. Clam shells

How to do it:

1. Place a resistance band around your thighs, just above your knees.
2. Lie on your left side. Put your knees on top of each other. Bend your legs at a 90 degree angle.
3. Lift your right knee toward the ceiling, pushing against the resistance of the band. Rotate your hip to open your groin.
4. For an added challenge, squeeze your heels together and lift your feet a few inches off the floor. Keep your feet in this position throughout the exercise.
5. Complete 10 to 15 repetitions.
6. Switch sides and repeat.