The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. But Dave Hudlow certainly set my personal-training record for the most muscle built in two weeks. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. I suspect that due to something about the nerve-function some muscles are really reluctant to give 100% voluntarily. If you have not developed the metabolic conditioning to follow these routines, then back off. 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. He was always clear about his goals and diligent in pursuing them. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his . Ray had massive 20-inch arms and 30-inch thighs. 2. I figure that one set of this will hit all fibre-types; I often have vicious recovery-pains following this protocol. After a while, we would have to pin additional weight on most of the Nautilus machines. Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. But first, the medical professionals had to determine whether Mikes kidney was compatible with Rays. That question will go down in history with Who really killed JFK? Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. Casey Viators training history at Nautilus provides an interesting example. A major reason, I believe, is either ignorance, or a neglecting, of the principle of "indirect effect". Hutchins and I both has access to weights through the school system. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. Created by, Ray Mentzer Diet Plan, Workout Routine, Exercise, Body Measurements, - Rate us if you are a Food Lover (Sugarzam.com). They would send me various items, including tiny photos of themselves. In my new HIT book, I note that Arthur Jones personally trained Casey Viator for 10 months prior to the 1971 Mr. America contest. 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 happened? Jim Flanagan and I trained Casey for several months in 1978, and helped get his body weight up to 220 pounds, but it was a real chore trying to get him fired-up for the majority of his training sessions. Mike and his girlfriend, Julie McNew, came over to my home several times for dinner and we had some far-reaching conversations, none of which had much at all to do with bodybuilding. Who took a cookie from the cookie jar? nurse at Ephrata Community Hospital years ago. Once I saw her creative design and layout, I realized that she had leapfrogged significantly my other bodybuilding books. Maybe it was Martinas tone of voice, or maybe she forgot to say please, whatever it was, it didnt set right with Jones. Mike Mentzer's training style developed from HIT, High-Intensity Training that was founded by Arthur Jones in the 70's. Mentzer though, built on this model, opted for a 'Heavy Duty' variation. . 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. Ray Mentzer Stats Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. . When Jones asked him to flex his arm, his forearm mass seemed to jettison his biceps into a much higher than anticipated mound of muscle. Breakdowns - This practice involves stripping off about 10% of the resistance you're using and grinding out a few more reps. You can opt to drop the poundage once or twice a week, depending on how much intensity you're ready for. Born in 1941, Franco Columbu was a Strongman competitor and bodybuilder who won two Mr. Olympia titles: in 1976 and 1981. Mike and Ray Mentzer Heavy Duty Training Mentzer's Lost Heavy Duty Secrets. We both should have discussed it more. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia . She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. His left arm was 19 inches. 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? We both tried at least a half-dozen times each, to wedge a comment into Coopers dissertation. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. At the planned 10-minute mark, I walked over. Isometric training can be very effective when done correctly, however it appears strength improvements may be limited to the position or range of motion trained, so it may not be ideal when performed exclusively. He started competing in the most prestigious competitions all over America, establishing himself in the process. In his first bodybuilding contest, he met the winner, Casey Viator. As we discussed the topic further, I glanced across the lobby, which was in the center of four departure-arrival gates. As a result, Hutchins and I improvised a plan. As I focused on the guy, I recognized him. None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. 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. the routines of Mike Mentzer and Dorian Yates are really the only ones I can recommend to trainees with a straight face. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. As for gaining eighteen pounds of muscle in two weeks, Ive never personally trained anyone who has put on that much size, but knowing how quickly I can put on a few pounds with creatine I wouldnt rule out the possibility that someone like David Hudlow who is much larger than I am could gain a significant amount of size with Ells creatine loading protocol. Surely, with the correct instruction and motivation, we can turn a reasonable percentage of them into HIT believers. Your goal is for each repetition to take 30 seconds: 15 seconds on the positive and 15 seconds on the negative. One of the funniest Ray Mentzer/Arthur Jones stories occurred during the summer of 1983. This effect is only partially due to metabolic stimulus. Targeted to fitness and bodybuilding press, newsletters, and Web sites. Coe had more flat, oval-shaped, peaked upper arms than did either Viator or Oliva. Ray and his teammates would move incredibly heavy objects while taking a lot of pauses. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. I trained him multiple times. Back. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed. He consumed more than 60% of his daily calories as carbohydrates. My hamstrings seem very stubborn that way, and isometric exercise produces virtually no soreness there, as if Ive done next to nothing despite willing a 100% exertion. Indirect effect can be thought of as a sort of ripple effect. Weight loss without dieting: the new trend to remove excess flab! I remember coming in on a Monday and Benny informed me that Ray had squatted 900 that past Saturday. Just like his brother he strongly believed in training with a high intensity doing heavy weights with only 6 to 8 reps. How much of an effect an unexercised muscle receives from an exercised muscle depends mainly on two things - the size of the worked muscle and its proximity to the unworked muscle. Rest 2 to 3 minutes i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. He seemed to be in a perpetual training drift, looking for someone or something to take his oars and row him to shore. Egad! Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. What was Ray Mentzer's arm training routine? Ellington Darden: Ive trained Boyer Coe, Joe Means, Scott Wilson, and Ray Mentzer to name four. 2021 Drew Baye. Mike was 11 years old, while Ray was 9 years old. Calf Raise1 1/4 reps Some of the football coaches, who encouraged me to lift weights from 1958 to 1962, also encouraged Hutchins in the late 1960s. Drew Baye: Whats your opinion of Hutchinss SuperSlow? Today, if you walk into any serious gym in the United States (or in the world), doing negatives is a regular part of a lifters vocabulary. Ellington Darden: Actually, I understated the time period. Kens dad was a physician in town and Philip visited him often to gain practical knowledge. This can be carried to a logical extreme. A couple of years earlier, at one of the industrys annual fitness conventions, Hutchins had been involved in a panel discussion that included Cooper. I must point out this about Viators courage and fortitude. Rest 2 minutes After Mike left Nautilus and returned to California, I heard he experienced severe depression and went through lengthy periods of drug therapy. I'd better leave this nut to the pipestem, get-in-shape, "muscle tone" crowd Well, before you click to another article, let me say that this routine isn't hypothetical. His triceps, in particular, when viewed from behind, reminded one of two . Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. Who knows? Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. Calf Raise Breakdown (two drops) This article is from 2003 to read a more updated article on how Mike Mentzer had a "Heavy Duty" mindest and workout regime Click Here. First, you need to have access to an efficient leg-press machine, one that you can adjust by moving the seat forward to prevent you from locking the knees. The video, available on Youtube, shows Mike and his brother Ray, train Markus Reinhardt at the Angel City Fitness gym in Los Angeles. The man seemed to project a mesmerizing spell on us and we soon found our heads nodding to concepts that were directly against what we believed. No other training book has this type of history or background material, which I believe is worthwhile and meaningful in understanding the why of HIT. Ray and Mike both visited their mother while she was in the hospital. In the end, Rays life was both successful and tragic. You take your normal weight or resistance and instead of going to failure or beyond, you simply quit two reps short of your previous best effort. Breakfast. After some small talk, he was going to ask him bluntly to define exercise. It involves a very unique way to vary the repetition number, as well as the slowness of each repetition. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. He reached a bodyweight of 75kg by age fifteen. But as I look back on my 45 years of bodybuilding experience, combined with the thousands and thousands of individuals Ive trained (and observed training), I can say with confidence that more people would profit from an understanding and application of proper form, than from proper intensity. When an intermediate or advanced bodybuilder finds himself on a plateau, he is wise to consider cutting back on workout volume, while reasserting his commitment to a high intensity of effort. HIT, of course, is the system of high-intensity training developed by Arthur Jones and codified and popularized by Darden, who was director of research for Nautilus Sports/Medical Industries, the company Jones founded, for more than 20 years. 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. Kens parents would not permit him to play football. The three techniques Heavy Duty prescribed most were forced reps, negative reps, and rest-pause. When did you go all absolutionist? Ellington Darden: Ray did have a sense of humor and he often had a joke up his sleeve. The 18-1/2 pounds of muscle occurred in 11 days, not 14. Drew Baye: In your book, you also mention Mikes younger brother Ray. Workouts one and three are the ones that stress your largest muscle masses in the upper and lower body, with the first emphasizing the legs, while the torso is hammered in the third. 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. Start your reps immediately with each breakdown; don't spend an extra moment as a breather. Thus, he simplified his routine to upper body only. 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). How do you get a physique like Chris Evans? For those recommendations to come close to producing maximum results, the trainee would have to extremely big, strong, and advanced. The downward spiral began at this point. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. Something similar to a lesser degree also happened to just about everyone who was trained by Jones. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? Thats an average of 2.85 pounds of muscle a day for 14 days. We then expected some locking of horns to occur. John Little. Ellington Darden: Arnold spent a week with Jones in November of 1970 and, unfortunately, I wasnt around then. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. For example, full-range exercise provides more thorough muscular strengthening, more stretching for flexibility, more work for the cardiorespiratory system, and more calorie-burning ability from the overall workout. Bent Over rows Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. Increase The Bar, (Workout) Ray won the title of IFBB Mr. USA in 1978. Reduce your resistance 30% and your reps about half of normal. Mentzer wrote several books about weight training. This new one will be directed to men over 60 years of age. Ellington Darden: Yes he was. One workout every 96 to 120 hours, depending on how my . Remember to use strict form when doing all of your exercises. Ive heard Hutchins blast Coopers philosophy, but I never knew he had an influence on the Aerobics Center in Dallas purchasing Nautilus. . It is thus very interesting to see Mentzer putting his own heavy duty training program in action. Hutchins was a beginner and I had been training seriously for a number of years. Advertised in Muscle & Fitness and Ironman magazines (November and December 2004 issues). Make no mistake Ken Hutchins was one strong, Texas teenager. You must be logged in to post a comment The latest statistics from the Sports Goods Manufacturers Association reveals that approximately 20,000,000 males in the United States are actively involved in bodybuilding and strength training. Chest & Back. When I graduated from Conroe High School in 1962, I was the strongest student athlete in most of the basic strength-training exercises. Thus, I spend about half of my 272-page book relating the stories and experiences of Jones. Drew Baye: While its important not to workout too long or too often, do you think that many high intensity training enthusiasts have gotten carried away with reducing the volume and frequency of their training? We remain great friends and I try to see him once a month. Here we can see Mike mentoring Markus Reinhardt on the heavy duty stuff. Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. Likewise, the indirect effect ought to be greater as well. No one could motivate Casey the way Arthur could. Of all the champions Ive known and trained with I probably get the most questions about Mike Mentzer and his brother Ray. Dip 1978 IFBB Mr. USA HEAVY DUTY BASICS For more than ten years, Mentzer's Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule.With the advent of "modern bodybuilding" (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest. Mike Mentzer Photo Album. . The reason his workouts were referred to as HIT (High-Intensity Training). Drew Baye: Im surprised you failed to place Schwarzeneggers arms in the top category as Viators, Olivas, and Coes. Since they involve no movement and have no potential for negative work, which hypothetically would produce little microtrauma, what do you think of their value for stimulating muscular size increases relative to full-range exercise? So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. When we took the HIT photography, 38-year-old McCutcheon weighed 184 pounds, at a height of 6-feet even, and I personally measured his body fat at 3.4 percent. Because organized properly, you get better results. I found out in 2001, when Andy was selected to demonstrate the exercises for my book, The Bowflex Body Plan. We bid him good night and invited him to visit us the next day at the Nautilus headquarters, if time allowed. I would love for it to be wrong, but hey, it might be right. With Flanagan and me pushing him, hed have stopped at 20. This is a reposting from 2004, during which time I was still working with Hutchins at the SuperSlow Zone. Studies since then have confirmed much of what Jones believed concerning negative work. In a relative sense, the so-called easiest stage will not seem at all easy. CrunchBreakdown (one drop in weight) She called a cab and within 15 minutes, was on her way to Orlando. Spillane was younger, 21, lighter, 132 pounds, and had less genetic potential than did Hudlow. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. But I dont think Arnolds triceps, nor forearms, were in the same category as Viators, Olivas, and Coes. If you can accomplish 4 repetitions with this weight in 120 seconds, youll be ready to add the two pre-exhaustion exercises before you do the leg press. Number of Bodybuilders Using High Intensity Training. 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. Mentzer preached high-intensity exercise once a week or once every five to seven days and stressed that 20-30 minutes were ideal for achieving maximum muscle stimulation. If they had two or three guys they would do negatives and incorporate stutter reps. Rest pause can be incorporated without too much outside assistance or energy expended for training partners if you have the right machines and even with free weights on some exercises like barbell curls, laterals, etc. He was thoroughly worn out and his muscles were primed for rest by the 45-minute mark. 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. Drew Baye: Are you saying that you absolutely have to have help in applying high intensity training the Arthur Jones way? Ray would throw Saturday night squat parties every Saturday night. So, during the experiment, he was rebuilding previously existing levels of muscular size. Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). 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. His conclusion was to accept exercise for what it is, hard work, and not try to make it recreation or fun. Flat barbell bench press (5 sets, 6-8 reps) 3. Bench press - 1 x 8 reps He registered no weight gain during days 12, 13, and 14, so I just called it two weeks to keep it in line with the other two-week plans in the book. 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. Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. . Pay particular attention to the bottom turnaround. One day, Martina Navratilova, the famous tennis player phoned. Jones trained Casey 41 times, which was equal to approximately 4 months at the rate of 2.5 workouts a week. In actuality, Rays workouts were limited to 45 minutes. Leg ext - 1 x 16 reps And his size increase is all the more impressive for having been accomplished while getting leaner. It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. Ray Mentzer had a different viewpoint. The New Bodybuilding for Old-School Results by Ellington Darden. 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. The other key component of HIT is the low workout volume. 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. . He was so big that all he could wear to work were stretchable Ban-Lon shirts and Bugle-Boy pants. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. A little known fact is that Arthur Jones went through the same training program in Colorado as Casey, with one exception: He did no lower-body exercise. Jones had an interest in producing how-to videos on many aspects of sports medicine. 290 pounds on the Nautilus leg extension machine, I believe Ive done that much., Having cleared his throat, Mullen continued . Leg Press It was during this time that he developed his largest physique. 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. Terms of Use - Disclaimer - Privacy Policy. Jones was briefly introduced to Viator at the 1970 Mr. America contest in Los Angeles, where Casey placed third. As much as any of those Mr. America winners, I appreciate and admire Wilbur Miller. He consumed high-quality dairy, chicken, and beef as sources of protein. Mike Mentzer's brother, Ray, put three-eights on an inch on his presumably larger upper arm in six weeks, performing no more direct arm work that chins and dips. One thing Cooper appreciated, our mutual friend noted (and this was no joke), was that we had not raved to him about Nautilus. It was starting to become a sideshow then. In actuality, Rays diet was largely composed of carbohydrates. According to Ray, he got more attention at the airport than Martina did, the dirty car turned her off, and the ride back to Lake Helen was hot, both in temperature and in conversation. If you can press two partners into service, there will be hardly a break in your breakdowns, make this a very advanced principle. What happened to Mike and Ray Mentzer? I first noticed McCutcheon six years ago, when close-ups of his arms and torso were featured on the award-winning Bowflex commercial. One reason the squat is considered such a great overall exercise is the sheer volume of muscle the movement exercises. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. Ellington Darden: Lou Schuler, who was recently appointed editor of Rodales newest magazine called, Mens Health MUSCLE, asked me the same question a while back. If you are serious about your physique, youll seriously want to Are you tired, irritable, and lacking motivation? Again, he was judged an easy winner. I dont believe Casey ever got his muscular, competitive body weight above 220. Rodale is the best of the bunch. That year he also took part in AAU Mr. America and placed at 10th. As well I found him very bias towards AJ, as in he was never wrong. It felt like we were in the middle of an old-fashioned tent revival. Theres probably a few more, but I cant recall them right now. He took the Nautilus training principles and helped explain them in a way that people could easily understand and apply, and without insulting people in the process like Arthur did. - 6 day rest - Day 2. They say you can theoretically develop a great physique - even in you're not a genetic freak - in just five years if you apply their method of high intensity training. bussard_collector 1 yr. ago. All Rights Reserved Worldwide. In this interview the author of the best-selling Nautilus book series retraces his early training days with Arthur Jones and Casey Viator and talks about some of the golden-age bodybuilders who inspired him. Mike was exercising six days a week in the gym, typically for up to three hours at a time, when he started his four years of service in the US air . And what growth isn't created by direct arm work is induced by the indirect effect of torso work. Out of curiosity, which one do you like the best? Ellington Darden: I certainly think timed static contractions have value. In late 1967, Alexander invited Hutchins and me to his wedding and at the reception afterward, Ken began talking to me about strength training and bodybuilding. Everyone involved agreed that this was a doable arrangement. My initial contact with Rodale occurred 5 years ago when Ken Hutchins introduced me to a Bill Stump, an editor from Mens Health (a Rodale magazine), who was in Orlando interviewing Ken. Then again on things like squats they trained more traditional (but of course very heavy). He built a super, heavy duty hydraulic with a control that a training partner could operate. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. Each set lasted more than 20 seconds longer as a result of the stutter reps. Disclaimer: This website is an educational service that provides general health information. Mike Mentzer was focused on High Intensity, Low Volume training, capitalizing on a six to nine rep range. Pullover Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. In his prime, Ray was one of the strongest bodybuilders, if not the strongest, with 900 pounds squatted for 2 reps. Ray is among the strongest bodybuilders I have ever seen, according to Bill Pettis. 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. Dumbell Flye Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. He started to sculpt his body after falling in love with the iron right away. High Intensity Training Versus High Volume Training. Interestingly, I replicated the 14-day experiment with another Gainesville Health & Fitness subject, Michael Spillane. He accepted Joness pushing to a magnitude that few people could have stomached. Family, Partner, Biography, How To Make Pico De Gallo? No problem, he simply dropped down on one knee in front of Cooper and continued. The New Bodybuilding for Old-School results is sold out, but we can point you toward . Furthermore, he was generally thought of as being anti-strength training, anti-HIT, and anti-Nautilus. Drew Baye: When Jones trained someone, was he a stickler for form? Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. If isometrics are doing something to foster the creation of cross-bridges, I wonder if theres a performance-price to be paid elsewhere? In Pennsylvania, the United States, Ray Menzer was born in August 1953. Try this routine and let the detractors claim you do 'roids, sneak in extra sets after the gym closes or you're naturally muscular. I can also tell you that Ray Mentzer, at a body weight of 260 pounds, was the strongest man I ever trained, with a work ethic and pain tolerance to match.
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