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Breakfast. Make no mistake Ken Hutchins was one strong, Texas teenager. Try this routine and let the detractors claim you do 'roids, sneak in extra sets after the gym closes or you're naturally muscular. As I focused on the guy, I recognized him. When a trainee thought he was finished, Jones could always get at least two more reps from that individual. To change the subject . Do Your Hormones Affect Weight Gain and Loss. If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Doesn't he realize I plan to win Mr. America next year looking like Larry Scott? Who is that muscular guy? I thought to myself. Use about half the weight (50 percent) that youd normally use. Hutchins wanted to respond, but didnt. Squat I thought Mike would have thrived being around Nautilus and Arthur Jones. As the name would suggest, this routine isn't for the light of heart. Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. . However, Ray used a variety of techniques to up the ante on his training. In a relative sense, the so-called easiest stage will not seem at all easy. Arthur told Ray to put on his brightest, horizontal-striped shirt (he didnt want Martina to miss him) and be sure and drive the old, unwashed, company car, which had a broken air-conditioner (that meant hed have to roll down all the windows so air could circulate). and a mutual friend told me that Cooper still didnt care for strength training. In 1970, when Hutchins graduated, the high school was five times larger and Ken was the strongest male in school. Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. McCutcheon believes in simple, get-as-strong-as-you-can, basic exercises. After visiting the doctor for a checkup in 1999, Ray got some bad news. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. High Intensity Training For Muscle Growth Ray, like his brother, trained using Heavy Duty High Tntensity Training. Weight: 220 lbs. Incline press - 1 x 8 reps Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. Delts, Biceps & Triceps. They favored lower reps so it was different than the way someone like Platz and Casey generated intensity. Ellington Darden: People ask him that all the time, and Ill shoot straight with you. If on Monday, for example, you performed 200 pounds for 10 repetitions on the bench press with a barbell, then on Wednesday, you still take 200 pounds, but you stop the set after repetition 8. At about the same time, he hired Kim Wood to take charge of the Quonset Hut workout room at DeLand High School, where all the training occurred. Incline dumbbell fly (5 sets, 8 reps) 2. Assuming you understand the meaning of deep commitment and very hard work, that routine will guide you to significant gains. On our Nautilus leg-extension machine, Ray did 290 pounds for 10 good repetitions, Mullen said, as he paused and cleared his throat. With The New HIT, youll have the next-best thing to thing to being personally trained by Arthur Jones. Two days later, Ray died from complications from his long battle with Berger's disease. As a result, Hutchins and I improvised a plan. Also, Ive worked out with Ken Leistner, Pete Grymkowski, Robby Robinson, Jim Haislop, Richard Baldwin, Chris Dickerson, and Lee Haney. Born: (Creamy and Flavorful), Who is Luna Blaise? Harder, briefer exercise helped create larger, stronger muscles. Annabel DaSilva Workout Routine, Diet Plan, Exercise, Body Measurements, Who is Josh Dallas? You can make it work for you. 1-2 Sets of 6-8 Reps. Yates Barbell Row or One Arm Cable Row. Bodybuilding was a lot healthier then. In actuality, Rays diet was largely composed of carbohydrates. Today, he weighs a lean 220 pounds and has muscular forearms, thick wrists, and a vise-like grip. While a person could learn most of what they need to know about training by just reading the first two Nautilus Bulletins, there is a lot of great information in Ellingtons books and some really interesting historical information and interviews in the more recent ones. This would enable him to repair the muscular tissue that had been damaged by using really heavy weights and working through set failure. Day One I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. In early 1971, because of business and travel commitments, Jones stopped personally training Viator. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Furthermore, he bench-pressed and deadlifted significantly more weight in 1970 than I did in 1962. Reverse curlStage reps Who took a cookie from the cookie jar? Having trained on Mike Mentzer's Heavy Duty 1 Routine (find that book on Mike's site as well) for 2 years before losing my mind and training on the more popular 3 day on/one day off routine for 5 or 6 years, it was a blessing to get back to the lower volume and ultra-high intensity type of routine*** My Cellar-Dweller Experience Spillane was younger, 21, lighter, 132 pounds, and had less genetic potential than did Hudlow. 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. 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 . Rodales marketing team assures me that the book will be: Excerpted in Mens Health MUSCLE magazine (September issue). Casey trained himself (with a few others sometimes helping) for 6 of the 10 months. GONE. Height: 5'9" Interestingly, I replicated the 14-day experiment with another Gainesville Health & Fitness subject, Michael Spillane. It's part of bodybuilding legend how the squat affects overall body strength and size. DW: I was wondering when you talk about training 20 sets for the biceps 3 times a week, what you think about the lower-volume, high-intensity training that Mike and Ray Mentzer use. Concerning the educational system in Conroe, small-town football was big in Texas. At the contest, he weighed 215 and blew away the competition. Ellington Darden: Yes, I believe youre right, especially those who recommend only three exercises once a week, or even once every-other week. She was intending to do a series of instructional videotapes and wanted to check out the studios in Lake Helen. And How tall is Arnold? It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). Ray neglected to tell Martina that there were dangerous crocodiles inside. Then again on things like squats they trained more traditional (but of course very heavy). High Intensity Training Versus High Volume Training. Many years ago, the entire bodybuilding world watched Mike Mentzer grow very large. Squats 1 Set x 6-8 Reps. iii. That being the case, then I must go with chapter 16: shocking your hips and thighs. Doing low reps with a big weight was one of Rays main training tenets. Ray completely overlooked the fact that he had to show up for his renal dialysis treatment amid the chaos that day. 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. Ray Mentzer was even stronger than Mike, right? Mike and Ray are the only two brothers in history to both win the Mr. America contest. Here is Mike Mentzer's chest routine: 1. Halfway through the photo shoot, I could tell that Carol was quickly getting a handle on the subject matter. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. His greatest asset was his physical strength. What I see is experimentation and progression in both methods and teaching them over time refinement. Pullover It was about 20 degrees outside and the Atlanta airport was the middle of an ice storm, so all flights were delayed. 06-08-2013, 11:15 AM Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. As you age, your body undergoes changes With Valentines Day just around the corner, everyone is looking for gift ideas and ways to spend time with their special Jonathan Majors is a fitness and actor model featured in Fitness Magazines and Workout DVDs and has even been on the Have you ever wondered how to get bigger arms and why it is essential to have them? Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. Bent Over rows The result: Jones built 11-1/4 pounds of muscle in 14 days, which is not bad at all for a man almost 50 years of age. None of that helped Mikes health, and unfortunately, he died of a heart attack in 2001 at the age of 49. (No commercial intended, but the book will truly help.). It's rumored he could bench press 370lbs (170kg) at the time. Important, you must have a clock or a watch with a second hand that you can place in plain sight. Of course, in the long run, youre going to need large amounts of both. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. You can build up to it. So at least from that perspective, static contractions are lacking. If Arthur Joness specialty is intensity, then Ken Hutchinss forte is form. Regarding what he learned from Ayn Rand, Mentzer said in an interview:. The website's content is not a substitute for direct, personal, professional medical care and diagnosis. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. He achieved the same in the AAU Mr. America competition one year later. I dont know what went wrong., New High Intensity Training Book Differences. That would amount to 160,000 copies sold of The New High-Intensity Training in 12 months. 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. 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? Wrist curl1 1/4 reps "The secret, if there is one, is high intensity. Casey Viators training history at Nautilus provides an interesting example. 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. He also has several bars and 400 pounds of free weights. . 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? In actuality, Rays workouts were limited to 45 minutes. While Mike showed little desire to train intensely in Lake Helen, Ray was just the opposite. I guarantee . One drawback is, the ROM gets awkward beyond 90 degrees in the latter exercise. Perhaps during the early 1970s, when he was training so many bodybuilders, it was simply easier to drive home intensity, than be so concerned with form. Put simply, when you work one muscle, other unworked muscles are affected; when it grows, they growto a smaller extent, of course. Platz sets seemed to last forever and be more painful whereas Mike and Rays sets were shorter with lower reps. Ray really liked stutter reps where as Mike liked rest pause reps. Much of it depended on where they were training, who they were training with and what equipment was available to them. Ellington Darden: Actually, I guess what Im saying is that if you want to get the best-possible results from HIT, you must have Arthur Jones as your personal trainer. And youre correct, youd have thought that with his devotion to hard training, hed have been on cloud nine. When I graduated from Conroe High School in 1962, I was the strongest student athlete in most of the basic strength-training exercises. In New Orleans, a month later at the Mr. USA, Viator weighed 210 pounds and was more cut than he was when he was 5 pounds lighter. A similar result occurred when Arthur Jones put Ray on an eight-exercise, one-set-to-failure (drop sets being considered one set) exercise program in 1983. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. Concerning frequency, I believe the results from the vast majority of the once-a-week training could be improved with the addition of one not-to-failure (NTF) session each week. That reinforced to me that the weight gain was added muscle and not just water brought about from the creatine loading. Concerning volume, if youre on a reduced-calorie diet to lose fat, you can shorten your HIT routine to only 4 or 5 exercises per session and make excellent results. . 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. The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. Drew Baye: Do you have an interesting story about Ken Hutchins that you could share? Jones began immediately training Viator on a three-times-per-week schedule, and true to his expectations, Viator started growing. Ellington Darden: When I became interested in bodybuilding in 1959, I naturally started reading the muscle magazines. Promoted with an extensive Internet media campaign. But it wasnt until Jones started experimenting and writing about negative work in 1972, that any bodybuilder took it seriously. Binges on spoonfuls of butter straight from the carton. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. The amazing thing about Miller was that he never worked out in a commercial gym and never had a training partner. Sometimes, being unable to express yourself can produce an unexpected benefit. There is a lot of research on microtrauma and hypertrophy. Ray Mentzer who was the brother of Mike Mentzer was born in Pennsylvania on August 2, 1953. Ray noticed physical changes in him that soon produced results. His left arm was 19 inches. Get ready for an incredible pump. 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. Mike and Ray Mentzer Dead Monday morning, June 11, 2001, an e-mail was sent to us saying that Mike Mentzer has passed away June 9th. Coes arms, because of their unusual shape, always looked bigger than they measured. Ellington Darden: It is interesting that both Ken and I were raised in Conroe, Texas, which is 30 miles north of Houston. Posted on Wednesday, September 28th, 2016 by John Wood. Bench press - 1 x 8 reps For your next workout, I want you to increase the resistance by 25 percent (which is 75 percent of your normal resistance for 10 repetitions). He developed Bergers illness. 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. . We read the sarcastic and bitter attacks of strength coaches and naturally gifted weightmen who try to tell us that everyone knows that one-set-to-failure is an exercise philosophy that never really worked. No other HIT books covers NTF training. Leg ext - 1 x 16 reps Now, youll experience some of the reasons why this is my least favorite routine. He always trained alone, after finishing his day job. After working with McCutcheon for week, I knew hed be ideal to use for The New High-Intensity Training. Drew Baye: In chapter 9 of your new HIT book, you talk about meeting and working with Mike Mentzer. Besides training Viator over the next year, Jones would make sure he entered all the national bodybuilding contests. Out of curiosity, which one do you like the best? Mike's younger brother Ray Mentzer (Mr. America 1979) discovered Mike's dead body. In 1990, I worked with Keith Whitley, a bodybuilder from Dallas, Texas, who added 29 pounds of muscle in six weeks 11-1/4 pounds of it occurred during the first two-week period. When did you go all absolutionist? Soon after, the medical professionals started him on renal dialysis and added him to the waiting list for a kidney transplant. Hutchins and I both has access to weights through the school system. Ellington Darden: Mike moved to Lake Helen, Florida, in 1983 and worked for Nautilus approximately 6 months. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. 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. Stay focused and keep the tension and the movement smooth and slow. Undergrip row . He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Make no mistake here. During one of my stopovers in 1970, I introduced Hutchins to several Nautilus-styled HIT routines and I could tell he was impressed. Mike himself trained three times a week with 30-minute workouts . What would a split routine do for his calves, abs and arms, which he feels need three workouts in a week? Hutchins was going to ease over and take a seat beside Cooper. Arthur Jones frequently said that when he trained Viator, Casey got bigger and leaner, by the day. But once you increase your daily calories to the 3,000-plus range, then the number of exercises should double. - 1 x 8 reps At that time, Cooper was the #1 running guru, as a result of a couple of best-selling books on aerobics. 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. After Mike left Nautilus and returned to California, I heard he experienced severe depression and went through lengthy periods of drug therapy. But his well-documented progress is nonetheless directly attributable to his well-organized increase in intensity and the attendant diminishing of exercise volume. With the do-it-yourself approach, your results will probably never be maximum. Four years passed . Ray Mentzer's Mr. America Pec Routine Ray Mentzer Workout Here are some excerpts, from a 1979 interview where Ray talks about his workouts leading up to his Mr. America victory. "It lasted 18 months, and every day of that period I had the same commitment and ambition I'd had in preparing . 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. Ray will be remembered for his incredible strength and never-say-die outlook on training and life. Likewise, some of us even recall the few pictures published of a 19-year-old Mentzer in York the year Casey Viator won the AAU Mr. America. Make them alternate days, and try to rest on your off days. 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. Drew Baye: What did you think of Mentzers Heavy-Duty books? Chest & Back. This new one will be directed to men over 60 years of age. He built a super, heavy duty hydraulic with a control that a training partner could operate. He performed one set of 11 or fewer HIT upper-body exercises, three times per week. Ellington Darden: Jones said he had every intention of training his legs, but when he arrived he had a bit of a chest cold. Casey could make his biceps, in a series of three distinct contractions, grow more massive as he moved his forearm closer to his shoulder. Proper strength training, we felt, was more than an adequate way to work the muscles and heart. Who is Paul Johansson? Leg Curls . (By the way, I agreed with Mikes assessment.) Ellington Darden: The first thing that pops into my mind happened in Atlanta, Georgia, one night in February 1980. He himself typically trained three times a week and his 30-minute workouts incorporated no more than 5 sets per body part. Joness personal form when he trained himself was impeccable. Then release it for another positive. He and some other guys would perform squats for hours on end. Drew Baye: Can you tell me more about this NTF workout. I have found it hard to generate an equal sense of intense stimulation using completely static exercises. He prided himself in being able to keep a straight face, which threw you off, until you figured out his style. Drew Baye: How about a little word, or phrase association test that relates to the bodybuilders youve trained or seen? 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. Tag: Ray Mentzer. My reasoning is that a younger body can handle cheating much better than an older body, so as you get older, youd be wise to focus more on form than intensity. He built a super, heavy duty hydraulic with a control that a training partner could operate. It felt like we were in the middle of an old-fashioned tent revival. "For a while Mike and I strayed from our high intensity, heavy poundage workouts into a program using lighter weights and higher reps. 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. 1978 IFBB Mr. USA Id respond to them. Heavy Duty: Mike Mentzer's Most Productive Routine, by John Little. Ive experimented with all styles of leg presses and this one is the hardest of all. Arthur almost killed me, Viator remembered. Ellington Darden: Great question, in fact, I could make a winning case for each one, or the idea that they are equally important. Franco Columbu was also an amateur boxer, and like his good friend Arnold Schwarzenegger, a movie star. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. . I want to focus my query on the Timed Static Contractions section because I have been dabbling in isometric & isokinetic exercises due to lack of access to equipment. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. . I figure that one set of this will hit all fibre-types; I often have vicious recovery-pains following this protocol. The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. But with Viator, Sergio Oliva, Boyer Coe, and the other athletes I watched him train, a small amount of cheating was acceptable. Answer: To paraphrase Arthur Jones, Rather than the best, Ill tell you the one that I like the least, which will be the routine that I need the most.. Shoulder presses, declines, inclines, pull-downs, curls, etc. Ellington Darden: Ive trained Boyer Coe, Joe Means, Scott Wilson, and Ray Mentzer to name four. We can thank Arthur Jones for that. Ray would approach failure after the ninth rep because the weight would be too heavy.