5-Day Mike Mentzer Workout Split

Considered one of historical past’s most influential bodybuilding exercises is Mike Mentzer’s exercise routine. Mentzer, winner of the 1979 Mr. Olympia Heavyweight Division (the general title went to Frank Zane), retired from bodybuilding to give attention to serving to others obtain their targets in bodybuilding. A person who educated with legends like Arnold Schwarzenegger, he developed a high-intensity coaching program generally known as Mike Mentzer’s Heavy Obligation coaching system.

Mentzer developed this program by means of years of coaching and exploring several types of coaching in hopes of making the right exercise routine. He discovered a strategy to problem the physique past failure with distinctive coaching strategies like damaging reps and pre-exhaust supersets. On this article, we are going to educate you the Mike Mentzer exercise routine and discover his coaching philosophies which have helped numerous individuals add muscle mass. 

Desk of Contents

• Mike Mentzer 5-Day Break up Routine
• Mike Mentzer 2-Day Break up Routine
• Who Is Mike Mentzer?
• Mike Mentzer’s Heavy Obligation System
• Mike Mentzer’s Exercise Philosophy
• Mike Mentzer’s Eating regimen Plan
• Mike Mentzer Exercise Reddit Testimonials
• Outro

Mike Mentzer 5-Day Break up Routine

Mentzer utilized numerous splits all through his profession, utilizing coaching purchasers as guinea pigs to check which exercise routine was finest for muscle positive factors. These days, most weight coaching separates muscle teams utilizing a four- or five-day cut up. Beneath is a 5-day cut up exercise primarily based on Mike Mentzer’s exercise routine.  

Monday: Chest

• Incline Dumbbell Flyes: 5 units of 8 reps
• Body weight Dips: 5 units x 6 reps (60 seconds relaxation)
• Incline Bench Press: 5 units at 6-8 reps
• Flat barbell bench press: 5 units at 6-8 reps
• Flat dumbbell fly: 5 units at 6-8 reps

Tuesday: Again

• Straight Arm Lat Pulldown: 5 units of 5-8 reps
• Reverse Shut Grip Cable Pulldown: 5 units of 8-10 reps
• Barbell Bent-Over Row: 5 units of 5 reps
• Standing Barbell/DB Shrugs: 5 units of 8-10 reps
• Barbell Upright row: 5 units of 6-8 reps

Wednesday: Shoulders

• Bent Over Dumbbell Elevate: 5 units of 8-10 reps 
• Seated Machine Press: 5 units of 6-8 reps 
• Dumbbell Facet Lateral Elevate: 5 units of 8-10 reps
• Behind The Neck Overhead Press: 5 units of 6-8 reps*
• Entrance Barbell Elevate: 5 units of 8-10 reps

Thursday: Legs

• Single Leg Extensions: 5 units of 8-10 reps
• Single Leg Hamstring Curl: 5 units of 8-10 reps
• Barbell Squats: 5 units of 6-8 reps
• Leg Press: 5 units of 6-8 reps
• Standing Calf Elevate: 5 units of 10-15 reps
• Strolling Dumbbell Lunges: 5 units of 8-10 reps

Friday: Arms

• Reverse Grip Chin-Up: 5 units of 6-8 reps 
• Body weight Dips: 5 units of 10 reps  
• Barbell Preacher Curl: 5 units of 8-10 reps 
• Triceps Cable Pushdowns: 5 units of 8-10 reps 
• Standing Dumbbell Curl: 5 units of 8-10 reps
• Overhead Triceps Cable Extension: 5 units of 8-10 reps 
• Barbell Reverse Grip Forearm Curls: 5 units of 8-10 reps 

*The overhead press behind the neck may cause pointless stress and damage to the rotator cuff, neck, shoulders, and joints, particularly when coaching heavy. Be at liberty to do regular overhead presses, particularly when you have a extreme shoulder damage.

Mike Mentzer 2-Day Break up Routine

Mike Mentzer’s Heavy Obligation exercise routine was initially designed as a two-day cut up, meant to be carried out twice every week. Quite than divide the exercises by higher physique or decrease, Mentzer went with extra of a push-pull kind technique. Each train is carried out with six to eight reps.

Exercise A: Legs, Chest, Triceps

Legs:

• Leg Extension Superset with Leg Press: 1 set
• Squats: 1 set
• Leg Curls: 2 units
• Standing Calf Elevate: 2 units

Chest:

• DB Fly: 1 set
• Incline Presses: 2 units
• Body weight Dips: 2 units

Triceps:

• Tricep Pushdowns Superset with Dips: 1 set
• Mendacity Tricep Extension: 2 units

Exercise B: Again, Traps, Shoulders, Biceps

Again:

• Machine Pullovers Superset with Shut-grip Underhand Lat Pulldown: 2 units
• Barbell Row: 2 units

Traps/Shoulders:

• Machine Shrugs Superset with Upright Row: 2 supersets
• Facet Lat Elevate Superset with Machine Shoulder Press: 2 supersets
• Rear Dumbbell Lat Elevate: 2 units

Biceps:

• Standing Barbell Curl: 1 set
• Dumbbell Focus Curl: 2 units

Who Is Mike Mentzer?

Mike Mentzer (1951-2001) was an expert bodybuilder that’s as recognized for his distinctive coaching philosophy and contributions to health as he’s for competing. Mike began bodybuilding at age 11 and spent years competing within the bodybuilding scene, gaining nationwide consideration when he received the 1976 Mr. America contest. After Mike turned professional in 1979, he went on to win the heavyweight division of Mr. Olympia (over 200 lbs) however misplaced the general to Frank Zane.

The Mr. Olympia contest eliminated weight divisions the next 12 months in 1980, nevertheless Mentzer tied for fourth place, with Arnold Schwarzenegger successful in a controversial style. A number of opponents, together with Mentzer and 3-time defending champion Frank Zane, boycotted the 1981 Mr. Olympia in outrage over the choice to crown a noticeably smaller Arnold. Mentzer took it to a different degree and retired totally from bodybuilding following the 1980 Olympia, citing the competition was rigged for Arnold to win.

Mike Mentzer Bodybuilding Notable Finishes:

• 1976 IFBB Mr. America – 1st (General)
• 1977 IFBB North American Championships – 1st (General)
• 1978 IFBB World Newbie Championships – 1st (HW)
• 1978 IFBB Mr. Universe – 1st
• 1979 IFBB Mr. Olympia – 2nd General, 1st (Heavyweight Division)

After his retirement in 1980, Mentzer shifted his focus to creating a exercise routine to maximise muscle progress. Mike modeled his concepts primarily based on ideas created by Arthur Jones, the inventor of Nautilus train machines. Mike took Arthur Jones’ high-intensity coaching (HIT) idea and perfected his distinctive twist by means of trial and error. He developed and revealed numerous exercise packages, together with his Heavy Obligation coaching system.

He gained nationwide consideration within the early Nineties when he launched his high-intensity coaching to Dorian Yates, who then went on to win six straight Mr. Olympia’s from 1992 to 1997. Mentzer sadly handed away at age 49 in 2001 from heart problems. He was posthumously inducted into the IFBB Corridor Of Fame in 2002. His presence and contribution to bodybuilding will reside perpetually by means of his revolutionary Heavy Obligation exercise program. 

Mike Mentzer’s Heavy Obligation System

Like all bodybuilders, Mentzer believed in altering his exercise program and used a number of totally different splits. Nevertheless, lots of Mike’s theories and coaching strategies go in opposition to standard knowledge. The Mike Mentzer Heavy Obligation coaching routine is kind of totally different from what you see in your native fitness center. Mentzer’s heavy obligation program was initially created as a two-day cut up, divided right into a Exercise A and Exercise B. The exercises are supposed to be high-intensity and prepare to failure, so that you want 48 hours of relaxation between exercises to get well totally. It is primarily a push-pull cut up, besides he provides legs to the push day and shoulders to the pull day. 

Mentzer’s Heavy Obligation Two-Day Break up: (routine above)

• Exercise A: Legs, Chest, Triceps
• Exercise B: Again, Traps, Shoulders, Biceps

Almost each skilled bodybuilder experimented with Mentzer’s heavy obligation program within the Nineteen Eighties and Nineties, though they went again to one thing extra standard. Mike adjusted this routine to a three-day cut up in “Excessive-Depth Coaching The Mike Mentzer Approach,” his ultimate e-book earlier than passing away. 

Mentzer’s Three-Day Break up:

• Exercise A: Chest/Again
• Exercise B: Legs/Abs
• Exercise C: Shoulders/Arms

Over time, Mentzer continued to develop his Heavy Obligation exercise routine into numerous splits to accommodate each lifter. A pattern four-day cut up would appear like the next:

Mentzer’s 4-Day Break up:

• Day one: chest and again
• Day two: legs, calves, and abs
• Day three: shoulders, biceps, and triceps
• Day 4: legs, calves, and abs

Mike Mentzer’s Exercise Philosophy

Mike Mentzer’s coaching philosophy was a easy method the place “much less is extra” for constructing mass, so the aim is brief, intense exercises that take the muscular tissues to failure. The idea of HIT is to carry out an train in a single set to failure within the 20 rep vary. The concept is to construct dimension and power by specializing in depth fairly than quantity. Each Jones and Mentzer believed that high-intensity coaching that emphasizes high quality over amount is finest for muscle progress as a result of it minimizes muscle injury, permitting you to raise heavier. 

Mentzer took Jones’ HIT method and tweaked it so that you carry out 6-8 reps utilizing heavy weights to failure. The work is way from over when you attain this failure level after 6-8 reps. Mentzer developed his program primarily based on the idea of coaching past failure, which he known as Mike Mentzer’s Heavy Obligation system. The 4 important ideas are pressured reps, damaging reps, rest-pause, and pre-exhaustion supersets. 

1. Compelled Reps: Compelled reps are the place a spotter helps you at little as potential, primarily to information the burden to complete the reps previous failure. 
2. Adverse Reps: Adverse reps are the place you employ a spotter that can assist you full the “optimistic” portion of the rep, then decrease the burden in a sluggish, managed method for roughly six seconds. The optimistic portion of a raise (concentric portion) is when the muscle shortens (contracts), whereas the damaging portion (eccentric half) is when the muscle lengthens. For a curl, the optimistic half is the lifting up of the burden, whereas the damaging half is while you decrease the burden again down. 
3. Relaxation-Pause: Relaxation-Pause is an old-school approach that Mike is credited with creating. After you hit failure on an train, take a 15-second break then carry out one other rep. Mike would make use of this technique for 4-6 reps, taking a break between. He would drop weight by 20% for the ultimate units if he could not end on the beginning weight. 
4. Pre-Exhaust Supersets: Pre-exhaust supersets are the place you do an isolation train set instantly adopted by a compound train set of the identical physique half. This idea stimulates muscle progress in a selected muscle group of a compound train. For instance, carry out a dumbbell chest fly then instantly do a set of bench press with out resting. The idea is to work the focused muscle as a lot as potential so that specific muscle (chest muscular tissues) provides out earlier than the weaker muscular tissues do (similar to triceps or shoulders). Different isolation workouts that can be utilized to pre-exhaust embrace pullovers earlier than lat pulldowns or leg press/leg extension earlier than squatting. 

Mike developed these ideas in coaching classes together with his brother Ray Mentzer, one other profitable skilled bodybuilder. Mike encourages individuals to have a coaching companion as a result of they’ll help with coaching previous failure and inspire you to coach tougher. 

Low Quantity: 

Mike Mentzer’s exercise routine adopted a low-volume method contemplating the excessive depth degree. Mike likes to work within the 6-8 rep vary to failure. Every exercise ought to have roughly 3-6 working units per physique half, with 1-2 gentle warm-up units at not more than 75% of the working set weight. Protecting a low-volume method, mixed with a correct restoration, is crucial to stop burnout. There’s a place for high-volume coaching, however Mike believed this coaching type was finest for fixed muscle progress. 

Concentrate on type: 

For the reason that exercises are high-intensity and low quantity, having excellent type is crucial. It is extra essential to give attention to having a full range-of-motion with a sluggish, managed type fairly than including extra weight. Mentzer advocated for lifters to spend two to 4 seconds on every portion of the raise to actually emphasize pressure on the muscle fibers. Type is much more essential when coaching to failure and utilizing methods like damaging reps since you are at a better danger of damage. 

Development: 

A giant a part of the Heavy Obligation coaching program focuses on development. Development is required to stimulate muscle progress, which Mike believed will be executed in 3 ways. The three ways in which Mentzer used for development had been: 

• Enhance the variety of reps
• Enhance the quantity of weight 
• Lower relaxation time/whole time to finish the exercise

Mentzer advocated for maintaining a exercise journal to trace progress and guarantee you’re making positive factors. 

Mike Mentzer’s Eating regimen Plan

Mike Mentzer burdened {that a} exercise routine will not be sufficient to extend muscle mass; it’s essential to observe a strict weight-reduction plan and maximize restoration. Mike’s weight-reduction plan technique is pretty totally different from the everyday bodybuilding routine. Quite than specializing in consuming as a lot protein as potential, Mike believed that extra carbohydrates are the important thing to most muscle progress.

The overall macronutrient breakdown must be roughly 60% carbs, 25% protein, and 15% fat. Mentzer is likely one of the solely bodybuilders advocating such low protein, but it surely clearly labored for him. Be at liberty to extend your protein, relying in your particular targets. 

Whereas Mike primarily focuses his writing on lifting methods and exercise routines, he provides perception into his weight-reduction plan in his e-book “Heavy Obligation Vitamin.” Mike wasn’t tremendous strict about his weight-reduction plan within the sense of what he ate, however he believed in a balanced weight-reduction plan and ensuring you attain your calorie aim. Mentzer is likely one of the first bodybuilders to emphasise calorie depend and macros, displaying he was forward of his time.¹

In his e-book, he divided meals with dietary worth into 4 classes. 

Mentzer’s 4 Meals Classes:

1. Cereal and Grains:

Meals embrace baked items, cereals, breads, and flour merchandise. This group accommodates an excellent supply of carbohydrates, protein, nutritional vitamins, and minerals. It represents an affordable however precious strategy to hit your macros, particularly for carbs. Mike recommends 4 servings each day from this group. His breakfast is primarily from this group, normally having bran muffins and complete wheat toast. 

2. Fruits and Greens:

Mentzer recommends 4 servings a day from this group, which incorporates any fruits or greens, in addition to potatoes. This group is essential for getting nutritional vitamins, minerals, and carbohydrates. 

3. Excessive-Protein Group

Meals embrace meat, poultry, eggs, fish, and protein-containing greens similar to beans, nuts, and peas. This group is significant for muscle progress, offering the physique with B nutritional vitamins, iron, different vitamins, and protein. Mike recommends no less than two servings a day from right here, which is way lower than the typical bodybuilding weight-reduction plan. 

4. Milk and Milk Merchandise

Milk, cheese, and different milk merchandise present an amazing supply of protein, vitamin B2, and calcium. Watch out to not have greater than two servings a day, as milk accommodates saturated fat and extra energy. 

A few of his favourite meals that belong to those classes embrace:

• Oatmeal
• Eggs
• Rooster breast
• Salmon
• Tuna
• Lentils
• Fruits
• Greens
• Orange juice (particularly in his protein shake)

Including Or Shedding Weight

Mike was a believer in following a balanced weight-reduction plan 12 months spherical and avoiding drastic weight adjustments. He believed that too {many professional} bodybuilders would pack on dimension too quick, which causes fats accumulation. Should you observe a gentle coaching technique, you will not have to chop so drastically. 

• Achieve weight: To realize weight, improve your each day caloric consumption by 300-500 energy. Stick with calorie dense meals fairly than overeating. 
• Shed some pounds: To drop pounds, lower your each day caloric consumption by 500-1,000 energy, relying on weight. It is essential to by no means go under 1,200 energy for the day. Should you nonetheless cannot drop pounds at 1,200 energy, improve your cardio. 

Alongside these identical “sluggish and regular” rules, Mentzer believes individuals can add 10 kilos of muscle in a 12 months by following his program. Within the e-book, Mike states that one pound of human muscle tissue accommodates 600 energy, whereas one pound of fats has 3500 energy. So, to achieve ten kilos of muscle in a single 12 months, meaning you want an extra of 6,000 whole energy.

That interprets to an additional 16 energy a day. Since solely a few quarter of muscle tissue is protein, we solely want 1 / 4 of the additional energy from protein, which might be 4 energy (4/16). One gram of protein is 4 energy, so in principle, you solely must eat one additional gram of protein a day above your upkeep degree to achieve 10 kilos in a single 12 months.

Tissue Sort Caloric Content material

	%Water	%Protein	%Lipids	%Inorganic
Muscle	70%	22%	6%	2%
Fats	15%	12%	70%	3%

Dietary supplements:

Contemplating Mentzer handed away in 2001 and stopped competing in 1980, the usage of dietary supplements wasn’t as prevalent as it’s at present. The one complement Mike overtly accepted of was a multivitamin and mineral combo.

He believed that meals was the most effective and most essential strategy to get your dietary wants, however dietary supplements is usually a good complement. It is also essential to notice that anabolic steroids had been much more accepted within the sport throughout Mike’s prime, and he overtly mentioned steroid use on a number of events.

Mike Mentzer Exercise Reddit Testimonials 

There’s a giant divide throughout web boards on the subject of the Mike Mentzer Heavy Obligation coaching technique and his philosophies. Many individuals confer with Mike as loopy on account of his amphetamine drug abuse and deteriorating psychological well being within the later elements of his bodybuilding profession. A few of his theories, similar to a lower-protein weight-reduction plan, go in opposition to standard knowledge that weight lifters depend on. 

Within the subreddit “Mike Mentzers’ Past Failure’ Coaching,” customers debate if this system is just too intense for somebody pure (not on steroids). Many customers defended and supported the coaching technique, with one person stating, “What I inform everybody who’s skeptical of HIT is strive it, when you strive it you will see how effectively it really works. It is also essential to notice that he did not advocate going past failure aside from actually superior lifters.“²

Person LordChaoticX additionally shared a optimistic overview, praising Mentzer, “heavy Obligation has put 30 kilos on me up to now two months with correct weight-reduction plan and execution.”³ Customers agree that following the weight-reduction plan and relaxation protocols is crucial to get well when following a excessive depth coaching routine totally. 

One other frequent pattern is that folks quick on time have a tendency to love Mike Mentzer’s exercise as a result of it would not require hours within the fitness center. Between work and household life, it may be tough to get to the fitness center greater than three days every week, so Mentzer’s splits are perfect. Person formerfattie90 posted, “with HIT, you spend minimal time on the fitness center. So if you happen to can solely go to the fitness center 2-3 instances every week, HIT is a extra optimum strategy to prepare.”⁴ This reveals how a variety of individuals can profit from attempting Mike Mentzer’s coaching routine. 

The final consensus is that Mentzer had efficient coaching packages and considerably contributed to bodybuilding together with his ideas, similar to damaging reps, but it surely’s finest to mix his concepts with trendy data, similar to elevated protein consumption.

Outro

Though Mike Mentzer handed away in 2001, his presence within the bodybuilding world remains to be felt at present. The Mike Mentzer coaching philosophy follows an old-school method, a high-intensity exercise routine that emphasizes type and pushing the physique past its limits. Mike believed {that a} exercise session should not take hours, so he discovered a strategy to prepare all muscle teams in simply two exercises.

The most essential facets of Mike Mentzer exercise’s are lifting heavy weights with excellent type and coaching the physique previous failure. The first criticism with the Mike Mentzer exercise routine is that it is too intense, which is why relaxation and vitamin are so precious. One other flawed idea that Mentzer advocated was that an individual’s protein requirement relies upon strictly on physique weight, not bodily exercise. Individuals are inclined to agree that one of the simplest ways to make the most of the Mike Mentzer exercise routine is to regulate your weight-reduction plan, particularly including extra protein.  

Should you had been lucky sufficient to observe Mike Mentzer prepare, you’ll have seen an depth that {many professional} bodybuilders lack at present. Mentzer educated with a number of the largest legends in bodybuilding, from Schwarzengger to Zane, and his affect reached 1000’s extra, together with Dorian Yates. You’ll be able to carry out the Mike Mentzer exercise in numerous splits, from two-day as much as five-day, so there may be an possibility for everybody. When you have hassle constructing muscle mass along with your present routine, we encourage you to strive a Mike Mentzer coaching session.

References

1. Mentzer, Mike. “Mike Mentzer Heavy Obligation Vitamin.” Www.academia.edu, www.academia.edu/39207099/Mike_mentzer_heavy_duty_nutrition. Accessed 17 Dec. 2023.
2. girthquake00. What I Inform Everybody…. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbd5bb9/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.
3. LordChaoticX. MY TIME to SHINE! A …. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbcbq54/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.
4. FormerFattie90. True however with HIT Yo…. 8 Mar. 2023, www.reddit.com/r/naturalbodybuilding/feedback/11lfpex/remark/jbdt66j/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button. Accessed 17 Dec. 2023.