r/Mike_Mentzer

Hey just wanted to see how does your minimalistic routine look like. And maybe discuss about possible improvements.

My current routine inspired by consolidation routine:

Workout A)

1. Bulgarian Split Squat
2. Dips
3. Chest Supported row

Without B)

1. Good mornings
2. Behind the neck press
3. Chin ups

2 sets each

I workout every 4-5 days or so.

I’m probably not going to be making any new gains with it but my goal is just maintain from here anyway.

How does your minimalistic training look like and how has your results been?

Anyone tried this routine or something similar?

Hello everyone,

I’d like to share my experience with HIT training. I am a 5 year natural weightlifter. When I started HIT, I was in a caloric deficit and already at an FFMI of 24.5, so I thought gaining muscle would pretty much be impossible.

I kid you not, all of my lifts went up 20-30%. Before I started HIT, I could get a lat pulldown 80kg (185lbs) for 10 reps at failure. I can now achieve the same reps at 100kg (220). My incline DB press was 35kg (75lbs) dumbbells for 8 reps, and now I can do 40kg dumbbells for 7 ( 90lbs).

My lower body followed the same gains. Squat went from 110kg (240lbs) x12 to 130kg (285) x 12. I achieved all of this in 6 weeks, while in a constant caloric deficit. Anyway, I eventually started to plateau and had insane amounts of fatigue / irritation during daily life. I took a de-load week, and now I’m starting a strength program.

I mostly followed a 3 day split: chest and back, shoulders and arms, legs.

Chest and back day:
Flat bench x1
Incline DB x1
Pec Deck x1
Pullover x1
Reverse Grip Pulldown x1
BB Row x1
BB Trap Raise x1
One Arm Rear Delt Cable Pull* x1
(Put cable at highest and pull with a straight elbow at a 30° angle, feel a deep stretch in rear deltoids)

Leg day:
Barbell Squat x1
Leg Extension x1
RDL x1
Leg Curl x1
Body weight unilateral calf raise x2
Pallof Press x1
Crunch supercycle* x2
(First body weight) ab crunches and then body weight leg raise

Shoulders and arms day:
DB Shoulder Press x1
OHP x1
Drop Set Cable Laterals x1
Cable Skull Crusher x2
Cable Pushdown x2
Barbell Curl x2
Incline Curl x1
Hammer Curl x1
Barbell Forearm Curl x1

Every single set was pushed to gut-wrenching mechanical failure. I religiously kept a logbook and aimed to beat my logbook every workout. I recommend taking a day off between workouts. I went pure Blood and Guts last week which proved too fatiguing for me in a caloric deficit. Arm volume was a bit higher because my arms were lacking a lot. They became bigger and meaner too.

I also religiously counted calories and macros. I ate at a 500kcal deficit, 200g protein a day. I also tried to hit 350g carbs and 60-70g fats a day. This was strictly for my needs, it will probably be different for you.

I've started to read his book with John little and I've found myself agreeing on a lot of things but I don't get thr point of uber slow reps. I tried them out today going around 2 on the the 4 on tbe Positive and 2 on the contraction and I felt an intense burn. But as I've learnt from mentzer the burn doesn't necessarily mean anything

Workout #2 -Legs:

• Anderson Squats (Full) -start from depth @6.5, low bar: 455 lbs for 9 reps (+1)

• Anderson Squats (w/wider stance start from depth @6.5; 2-4" lift off rack and hold statically for 5-7 seconds, low bar): 405 lbs for 4 reps (+0)

• Trap Bar Hack Squats: 385 lbs for 4 reps (+0)

• Anderson Squats (Strongest Partials) -start from depth @7.5, high bar: 565 lbs for 16 reps (+2)

• Smith Mach. Single Leg Standing Calf Raises: 250 lbs for 40 reps*, high bar (+4 total or +2 per leg).

Work Sets: 5

Time: 35-45 mins

Weight: 199 lbs

Next workout: Delts/Arms Dominant on 8/18.

*Though I usually do these single leg, I did the two legged version with the single leg weight; ergo the 40 rep total.

A question i have that I haven’t seen fully explained is why you have to train only after you have fully recovered when training separate body parts.

I understand CNS fatigue, and I understand growth happens at rest, but the part I struggle with I guess is why can’t the body do both at the same time.

For example, let’s say you do legs Monday, and they aren’t fully recovered by Thursday, but maybe 85%… then you blast Chest….

Obviously now the body is recovering both chest and legs at the same time…

What I’m getting at is that I understand by training chest before the legs have fully recovered means the legs still haven’t grown, or overcompensated, but why can’t this happen still over the next 3 days alongside the chest.

I guess one would assume Mentzer would just argue it’s not optimal based on client experience but it would be nice to know for sure if this worked also, and of course which is truly more optimal.

For example let’s say you’re doing push pull legs with 2 days of rest in between… maybe your not fully recovered on each body part during the week, but once you complete the rotation maybe give yourself another day or 2 to get over the accumulated fatigue before starting the rotation again?

Could you get better frequency while maximizing intensity and recovery… can the body do multiple things at once?

Always loved them.

Farmers walk and log press together are complete full body workout by themselves.

I can do them heavy up to 130kg+ / hand without straps or belt but prefer bit lighter to walk slower and in control.

​

Workout #1 -Chest/Back Dominant:

• Cable Crossover Machine: 66 lbs for 20 reps (New)

Superset

• Smith Inc. Press @30°: 180 lbs for 5 reps (+1)

• Smith Inc. (Strongest Partials): 230 lbs for 4 reps (+20 lbs)

• Close Grip Palms Up Pulldowns: 210 lbs for 7 reps (+1)

• Yates Rack Rows w/height @2: 245 lbs for 7 reps (+1)

• Barbell Shrugs from hooks height @3.5: 315 lbs for 7 reps (+1)

• Rack Pulls w/height @2: 425 lbs for 6 reps (+1)

Worksets: 7

Time: 30-40 mins

Weight: 199.4 lbs

Next workout: legs on 8/15

How do you all train? Exercises, frequency, beyond failure techniques?

Hi there! I am in need of some friendship for people interested in fitness and i thought what better way to start than asking you all how you train? I have started fully training heavy duty style over the past few months. My current split that i’ve been running and LOVING so much is

Push:

Dips

Low incline Bench (going to change to pec deck)

machine shoudler press

machine lat raise

tricep pushdown

Pull:

chins/palms up pulldown

chest supported row

incline dumbbell curl

bent over db reverse fly

deadlift

Legs:

barbell squat

leg extensions

leg curls

calf raises

ab machine

all one set to failure. performed every 4 days (3 days rest in between)

How about you? How do you train and what do you enjoy about it?