ray mentzer workout routine

Twenty reps, Arthur repeated, after asking us about his progress, hell, he can do 50 with each leg. Over the next three minutes, Viator not only did 50 reps, but 2 more for good measure. So we use the body's abilities to create inroads into existing strength to our advantage. The real secret to building huge MUSCLE MASS & STRENGTH is HIGH INTENSITY TRAINING! I read all the bodybuilding magazines from 1959 until 1972, and I never came across anything remotely similar to the emphasis and guidelines Jones placed on lowering a heavy weight. 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. Ray would throw Saturday night squat parties every Saturday night. So long as full effort can be engendered, 100% of strength and endurance capabilities can be exhausted with isometric exercise. Hi Drew, I was just reading that interview, Ive bought his book,hoping there would be something new, but have found that he was just vomiting what arthur jones did and said. When Casey trained himself, according to Jones, he gradually lost muscle and got fatter. The strange thing was that the entire 6 months Mike was at the Nautilus headquarters, I never saw him take an intense workout. Does he start splitting his workouts? I could feel myself actually growing during and after the workout.. Recently, I attended a reunion of Texas bodybuilders and lifters from the 1960s, which was held at Ronnie Rays home in Dallas. Gday Drew 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. Maintaining a healthy weight as a bodybuilder becomes increasingly essential, especially after age 40. The other key component of HIT is the low workout volume. Drew Baye: In part IV of your book, you devote a chapter to each of eight different specialized routines. At the contest, he weighed 215 and blew away the competition. After I perform isometric exercises involving large muscle-groups I am sometimes panting and nauseous as though Ive just maxed out my cardiorespiratory capabilities. Wilbur was, and still is, a wheat farmer. And Mike made at least one appearance at the old Lancaster Health Spa. Surprisingly, he moved them around his body as he talked and listened with an unassuming, childlike glee. 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. That fourth repetition will be a bear, but you should be able to finish it which will build your confidence for your next workout. He had a reputation for squatting over 900 pounds and for once weighing 275 pounds of rock-solid muscle. Drew Baye: Ken Hutchins, the architect behind the SuperSlow philosophy, and you grew up in the same town in Texas. Flyes - 1 x 12 reps Naturally, isolation is an important component for stimulating muscle growth, and exercises that work large muscle areas don't have to be compound movements. If any nontheoretical, real-life example will serve to prove the efficacy of indirect effect. Jones began immediately training Viator on a three-times-per-week schedule, and true to his expectations, Viator started growing. 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. Jones had driven from his home in Lake Helen, Florida, to Los Angeles and on the way back he stopped by Red Lerilles gym in Lafayette, Louisiana, and reassembled some of his initial Nautilus machines that he had displayed in California a week earlier. Ken and I had been involved in a Nautilus seminar and we were waiting to fly back to Daytona Beach. A couple of years earlier, at one of the industrys annual fitness conventions, Hutchins had been involved in a panel discussion that included Cooper. To change the subject . 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. HIT training w/deads can be brutal, squats are equally brutal. Net Worth, Partner, Biography, The Untold Story of Ice-Ts 44-Year-Old Daughter Letesha Marrow. A diversified man with broad interests, Mentzer has earned the reputation of "the thinking man's . Joness personal form when he trained himself was impeccable. For 90 percent of his exercising, he never used an Olympic barbell. A situation of increase and decline Less than 48 hours after Mikes passing, he passed away, leaving the bodybuilding community in complete darkness. 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. High Intensity Training Versus High Volume Training. The next morning he instructed Ray Mentzer to meet Martina at the airport and escort her back to Lake Helen. Bodybuilder Ray Mentzer was Mike Mentzer's younger brother and training partner. Actually, the personal-training part was much less than that. . Sitting beside me as we watched the movie clips was a 69-year-old lifter from Kansas (yes, there were a few out-of-staters who attended). Has a great fear of ocean swimming because he doesn't "want to become filet mignon for some shark!". Sadly, Ray passed away just two days after skipping his kidney dialysis appointment. . Much of the credit goes to its nature as a big, three-joint exercise (hips, knees and ankles are all involved). He played defensive tackle and was about 6 feet 2 inches tall and weighed 230 pounds. He achieved the same in the AAU Mr. America competition one year later. Sitting about 30 yards away was a man who was also examining slides and arranging them in a carousel. Mentzer won the heavyweight class for Mr. Olympia in 1979 with a perfect score of 300. Ellington Darden: Over the last 25 years, I worked with a lot of major publishing houses, such as Little Brown, Simon & Schuster, Contemporary Books, and Putnam. 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. In fact, Cirulli has been testing it for the last six months in his fitness center in Gainesville. We never heard from him. Doing low reps with a big weight was one of Rays main training tenets. The sad story does not end here. He retired at age 29 and switched to training other bodybuilders. So, during the experiment, he was rebuilding previously existing levels of muscular size. When a bodybuilder nears the advanced level, he's beginning to get pretty strong. Flat dumbbell fly (5 sets, 8 reps) 5. 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. Pull downs - 1 x 8 reps Ray had massive 20-inch arms and 30-inch thighs. This can be carried to a logical extreme. Didnt Jones measure and compare all of their arms? Another option if someone wants to train more frequently is to follow a split routine. 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. But both are real killers, maybe try it sometime. Jones predicted that Casey would be more massive, with even more definition, by the 1971 Mr. America contest, which was 6 months away. The awesome Mentzer brothers, fuelled by their intense rivalry, show what they can do when they pump iron at the gym. Drew Baye: Why didnt Jones train his legs during the Colorado Experiment? Ray went to bed after a long and demanding day at work, but Mike continued to work late. Drew Baye: So, instead of Jones training Viator for 10 months prior to the 1971 Mr. American, it was more like 6 months. He had the knack of saying or doing whatever was necessary to get the desired response, which in most cases was more repetitions. Ray might actually have been the first bodybuilder to weigh that much and still be fairly lean. Ive experimented with all styles of leg presses and this one is the hardest of all. Make them alternate days, and try to rest on your off days. Calf Raise Breakdown (two drops) 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. Hutchins lifts, he said, always motivated the players to get stronger, but none ever exceeded Kens poundages. And strength training was a lot safer than the most popular aerobic activities, such as jogging and aerobic dancing, which were the latest crazes. Shrug He started competing in the most prestigious competitions all over America, establishing himself in the process. His name was Wilbur Miller and in 1964 he deadlifted 715 pounds, while weighing 245 pounds, which was a world record at that time. And what a training session it was. I think back then they relied on blood,sweat,tears more than juice,which sadly . If Mike would have won the Olympia, the world of professional bodybuilding might now be significantly different. Take the hips and thighs as an example. Once you had experienced Joness brutally hard workouts, it was difficult to duplicate them on your own. Disclaimer: This website is an educational service that provides general health information. Bodyweight dips (5 sets, 10 reps) 4. Ray lost his fight against Bergers Disease and was found dead in his apartment less than 48 hours later. Drew Baye: Did you ever train Arnold Schwarzenegger when he visited Nautilus? Mike Mentzer helps brother Ray go beyond failure on machine shoulder presses. His first scheduled contests under Joness guidance were Teenage Mr. America, during the last week of July, followed a month later by Mr. USA. I had a tremendous pump throughout my upper body. 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. Mike Mentzer Photo Gallery. Mike Mentzer Heavy Duty Workout Is One of the Hottest Topic in Bodybuilding. Ray and Mike Mentzer used to write to me when they were young children back in Pennsylvania, according to what Bill had to say about them. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. In two weeks, Caseys body weight was up to 210 pounds. 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. Staying off stages for most of the rest of the decade, Viator worked for Jones at Nautilus until 1978. Ellington Darden: A NTF session is where on each exercise, you stop the set two repetitions short of an all-out effort. Mike himself trained three times a week with 30-minute workouts . Targeted to fitness and bodybuilding press, newsletters, and Web sites. HIT workouts for days afterwards. Delts, Biceps & Triceps. All rights reserved. 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. When I went to Baylor University in 1962, there was a guy on the football team named Bobby Crenshaw. He quickly competed in and won the Junior Mr. America and IFBB Mr. America competitions. It was starting to become a sideshow then. i. Super Set of {Leg Extensions and Leg Presses} {1 Super Set} x 6-8 Reps. ii. Crenshaw inspired me to work my neck. All of us should strive to win back those previous HIT believers. by Greg Merritt. Let's start by acquainting them with you. Weight loss without dieting: the new trend to remove excess flab! I think that the duration and intensity of effort are the main factors, not the range of motion. From an initial body weight of 198 pounds, three weeks later Viator weighed 205 pounds and he easily won the Teenage Mr. America. To this day, Im a firm believer in strength training the neck, for both athletes and nonathletes. What muscular biceps and full triceps he possessed. (Creamy and Flavorful), Who is Luna Blaise? Mike continued to train and excelled in the gym and his academic pursuits. Ellington Darden: I certainly did. Drew Baye: Thanks, thats a fascinating story. Also I put Steve Reeves through a workout in 1978, as well as Frank Zane and Bob Guida. When I was around Mike, we got along fine. 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. 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. Divide the movement into thirds. Ray learned that Mike had severe cardiac problems while he was waiting for the kidney transplant, and Mike passed away on June 10th, 2001 as a result. Mentzer was inducted in the IFBB Hall of Fame in 2002. 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. I have read before that Mike and Ray Mentzer were really into using amphetamines to train harder. Ive seen visitors at close range, suddenly back off, as if they thought his gradually contracting biceps was going to explode. Flat barbell bench press (5 sets, 6-8 reps) 3. Hutchins wanted to respond, but didnt. Of course, in the long run, youre going to need large amounts of both. After graduating from high school, he worked in United States Air Force and started working out 3 hours a day and 6 days a week. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. 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. Ray frequently rested completely for 34 days after his rigorous training sessions. . There is a lot of research on microtrauma and hypertrophy. As you stated, however, theres a place for timed static contractions in exercising people who have certain limitations. 8/2/53 Died: 6/12/01 Who is he? He died in 2001 from heart complications. Viator lived nearby so Lerille invited him over to talk with Jones and go though a workout. Stump later introduced me to the guy who eventually became the editor of The New High-Intensity Training. Stay focused and keep the tension and the movement smooth and slow. Ray, like other great bodybuilders, developed a love for the sport of lifting early in life. Furthermore, the chart and routines extend for longer than a year. Roy Hilligen (51) impressed me with his overall muscle density combined with extreme definition. In fact, Ive never seen anybody better at keeping a relaxed face during HIT than Jones. At a powerful 5'4", Franco was able to deadlift 750 pounds, bench press 525 pounds, and squat 655 pounds. We researched the HIT interest and heres what we concluded about our audience: In the early 1980s, when HIT was at its height of popularity, about 16 percent of bodybuilders in the United States were involved with it. Answer: Mike trained very, very intensely as did Ray. Arthur Jones was a genius, but he had a tendency to be abrasive with some people, and if it were not for people like Ell Darden and Jim Flanagan who were much better with people the Nautilus company and Arthurs training principles probably would not have been as successful as they are. I took accurate measurements of Hudlow before and after, as well as photos of him from the front and back, which you can examine in the HIT book on page 202, so Ive tried to present the results in as factual a way as possible. Rodale also is behind a number of magazines, such as Mens Health and Prevention. Between 1979 and 1980, Mr. Olympias, high intensity training, got on the peak and Mike Mentzer (Born on 15th November 1951 - Died on 10th June 2001) even seemed to be on the verge of giving transformation to the realms of bodybuilding. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. At that time, Nautilus had three, state-of-the-art television studios in Lake Helen. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Learn all you can about what motivates you. I remember coming in on a Monday and Benny informed me that Ray had squatted 900 that past Saturday. Since then, hed regretted not speaking up. Mentzer is a man of enormous natural talentpotential no less notable than other bodybuilders who know little of high intensity. Ellington Darden: It is interesting that both Ken and I were raised in Conroe, Texas, which is 30 miles north of Houston. Mentzer's heavy-duty training system. Incline dumbbell fly (5 sets, 8 reps) 2. So, Jones refocused on his personal training, cracked the whip as only he could, and Casey responded. It was portable so they used it from station to station on a Marcy Multi-unit (similar to a Universal Machine). Ellington Darden: Now were talking about a probable world record for muscular growth, but as I point out in chapter 3 of my book, Viator had been in a disabling accident and his muscles had atrophied. Machine Pullover or Dumbbell and Cable Pullovers Together. Drew Baye: That 18-1/2 pounds of muscle built by David Hudlow in two weeks seems almost too good to be true. Wrist Curl, Day Two Stiff-legged Deadlift With each contest, his proportions swelled, and fans stated at every "heavy duty" photograph they could find in the magazines. Sometimes, being unable to express yourself can produce an unexpected benefit. Then again on things like squats they trained more traditional (but of course very heavy). Mike & Ray Mentzer - In the Gym. Thus, Viator moved from Louisiana to Florida during the latter part of June 1970. Pullover And laugh all the way to the big-shirt store! Indirect effect can be thought of as a sort of ripple effect. Drew Baye: In your book, you discuss the importance of negative work in building muscle. 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. Seriously, I know that most people will have great difficulty even locating a knowledgeable trainer, much less ever getting a personal training session from Arthur Jones. The entire movement needs to be fluid and controlled. 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. Bent Over rows All of these champions were drug-free and I must emphasize that there were some very well built men in the 40s and 50s. His left arm was 19 inches. Ive tried them several times and Ive definitely felt the tension. He reached a bodyweight of 75kg by age fifteen. I was 8 years older than Ken and I didnt really didnt have much contact with him until my fourth year of college. Some years ago, I saw all the records Jones kept from training Casey during 1970 and 1971. Food blog that features daily healthy recipes. When Hutchins was a senior in high school, Conroe had one of the best football teams in Texas. . 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. Ellington Darden: Hes Andy McCutcheon and hes been using HIT principles since 1988, when he trained at Dorian Yatess gym in Birmingham, England. Ray had no choice but to have a replacement kidney due to the severity of the illness. Viator had never experienced a workout like Jones put him through and Jones had never exercised anyone with Viators genetic potential. Remember, this was on an advanced bodybuilder, the hardest specimen to realize real muscle growth because of being so close to his genetic potential. It's rumored he could bench press 370lbs (170kg) at the time. Finally, the storm cleared, and the three of us boarded the same plane to Daytona Beach. He stood only 5'8 yet packed 215 pounds of rock-solid muscle on his frame.

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