The Mentzer Method to Fitness Book

[tallgerman]

Got the mentzer method to fitness book from library
says 3 30min workout a week and cut calories

like wavelength +arthur jones

says carbs ok and balanced diet with slight caloric deficit from 12xbodyweight in calories makes fat go and workout with as little rest between sets give fitness




sounds awesome

workout breakin: 5 days a week for 1-4 weeks
warmup
12repx1set
squat
barbell2 hand row
pushup
barbell behind neck press
barbell curl
seated french curl w barbell
barbell shrug
barbell stiff leg deadlift
dumbell in each hand floor toe raise
situp
cooldown don't stop n flop or hit hot shower fast

first sequence 3 times a week no more that 30s between exercises
warmup
12repx1set
barbell lunge
2 dumbell toe raises off of a ledge or block
barbells row
stil leg barbell deadlift
barbell benchpress
behind neck press
curl
french curls
sit up
cooldown

second sequence
squat
toe raises
shrugs
upright rows
alternate db presses
db flys
alt db curl
lying barbell tricep extensions
leg raises

3rd
12repx1set unless indicated
6repx1 leg ex
squat
leg curl
leg press
bent arm pullover
underhand lat pull down
barbell row
shrugs
upright rows
db lateral standing
curls                                                                                                                                                                                  tricep extension
cooldown



He says to add the second squence after the first once you feel ready because cardio adaption need about 15min, and you will be able to do first in 10min if you rest 30s between sets.
The 1st or 2nd can be repeated as you get fit in 1 workout, even more than once, keepign 30min max workout time 3x a week. 30min should be all you can handle.
The 3rd can be added after 1+2 when you feel realy fit/have gym access.
You should lose fat ann gain strength constantly.

[Lord of the Roidz]

That has to be the most pathetic cover I've ever seen on a training book. What was Mentzer thinking? Who the hell wants to look like those clowns?

[keanu]

Mentzer's old books from his steroid days suck. He didn't learn much of anything until he became a trainer in the early 90's with regular people. I was one of his consulting students in the late 90's and his thought on exercise are completely different from the book you have and his early years. Mike recommended peak contraction training to positive failure only (no forced reps, static holds negatives or any of the many methods he used to recommend in earlier years). He was big on resting 3 full days in between workouts, so you would workout on day 1 then day 5. You would do 2 to 3 warmup sets (fairly slow reps with peak contraction, not to failure- stop several reps before), the 1 all out set to failure. The rep form was everything. It was intense contractions that built muscle not the heaviest weights. It took him over 20 years of training to realize this.

Unfortunately people get a hold of his older stuff that doesn't work well after a few weeks, and give up. Return the book immediately.

[owner76]

Mentzer(s) are retards, hope that helps.

[Lord of the Roidz]

Mentzer's old books from his steroid days suck. He didn't learn much of anything until he became a trainer in the early 90's with regular people. I was one of his consulting students in the late 90's and his thought on exercise are completely different from the book you have and his early years. Mike recommended peak contraction training to positive failure only (no forced reps, static holds negatives or any of the many methods he used to recommend in earlier years). He was big on resting 3 full days in between workouts, so you would workout on day 1 then day 5. You would do 2 to 3 warmup sets (fairly slow reps with peak contraction, not to failure- stop several reps before), the 1 all out set to failure. The rep form was everything. It was intense contractions that built muscle not the heaviest weights. It took him over 20 years of training to realize this.

Unfortunately people get a hold of his older stuff that doesn't work well after a few weeks, and give up. Return the book immediately.

Did you get good results from your workouts? Would really like to know. It would seem difficult to be able to get all the bodyparts trained frequently enough on that system. Could you summarize what improvements you made while training under Mentzer's consultation?

[Lion666]

mentzer worked out 3x per wk

arnold dropped weight for conan and trained with less time than normal leading up to contest  but put in wrkouts 6x per wk.

mm coulda took some notes because no way was/is 3x per week in gym will ever ever ever beat someone that trains 6x per week.
if 3x per week at 45min per wrkout built great bods then every middle aged and younger party oriented wussy would be walking around looking like mr o or even mentzer at best and we know better

[Howard]

That has to be the most pathetic cover I've ever seen on a training book. What was Mentzer thinking? Who the hell wants to look like those clowns?

This is why his methods didn't sell or get more popular.
The required wearing of red guy shorts is the problem, NOT his method. hehe

[StanZoLOL]

mentzer worked out 3x per wk

arnold dropped weight for conan and trained with less time than normal leading up to contest  but put in wrkouts 6x per wk.

mm coulda took some notes because no way was/is 3x per week in gym will ever ever ever beat someone that trains 6x per week.
if 3x per week at 45min per wrkout built great bods then every middle aged and younger party oriented wussy would be walking around looking like mr o or even mentzer at best and we know better

Doesn't Dave Henry train 3 X a week DC style?

[Lion666]

Doesn't Dave Henry train 3 X a week DC style?

yeah this is true
many pros do
im speaking of more reg and natty guys tho,,, i prob coulda put that in there to clarify...

yes when you take half gram to grams of supps a week it it possible to grow liftin a gallon of milk for 30 mins 3x per week

[Smanjh]

yeah this is true
many pros do
im speaking of more reg and natty guys tho,,, i prob coulda put that in there to clarify...

yes when you take half gram to grams of supps a week it it possible to grow liftin a gallon of milk for 30 mins 3x per week

Are you suggesting here that if a guy could squat 500x10 his growth would have been cheated either way?

The high school kids and weekend pumpers do not do anything near what HIT or DC training recommends intensity wise. If they did, then yeah, everybody would be much bigger/leaner.

But...most of them do some variation of HVT. How come they are not jacked? Those other 3 workouts or the lack of direction?

You see, it goes both ways really.

[tallgerman]

This is why his methods didn't sell or get more popular.
The required wearing of red guy shorts is the problem, NOT his method. hehe

LOL