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Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Mentzers Routines?
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newbie2HIT

I've read lots about IDEAL, ATHLETES, HD, HD2 and CONSOLIDATED routines. I'd be very grateful if someone/s could spell out each routine in sufficient detail.

Thanks all!
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coomo

try the Mentzer site,they are all there.
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skrewdriver

newbie2HIT wrote:
I've read lots about IDEAL, ATHLETES, HD, HD2 and CONSOLIDATED routines. I'd be very grateful if someone/s could spell out each routine in sufficient detail.

Thanks all!


You could just buy one of mentzer's books. Hd2 and HIT the Mike Mentzer way. those books will tell you all you
need to know.
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davise

Here is the original (old ) heavy duty routine.

Legs
Superset
Leg extensions 1 x 6-8
Leg presses 1 x 6-8
Squats 1 x 6-8
Leg curls 2 x 6-8
Calf raises 2 x 6-8
Toe presses 1 x 6-8

Chest
Superset
Dumbbell flyes or pec deck 1-2 x 6-8
Incline presses 1-2 x 6-8
Dips 2 x 6-8

Triceps
Superset
Pushdowns 1 x 6-8
Dips 1 x 6-8
Lying triceps extensions 2 x 6-8

Workout 2 (Wednesday)

Back
Superset
Nautilus pullovers 2 x 6-8
Close-grip pulldowns 2 x 6-8
Bent-over barbell rows 2 x 6-8

Traps
Superset
Universal machine shrugs 2 x 6-8
Upright rows 2 x 6-8

Shoulders
Superset
Nautilus laterals 2 x 6-8
Nautilus presses 2 x 6-8
Rear-delt rows 2 x 6-8

Biceps
Standing barbell curls 1 x 6-8
Concentration curls 2 x 6-8

He called this his most productive routine. Keep in mind, though, that he was on steroids. This routine would overtrain the average natural bodybuilder. Hope that helps.
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simon-hecubus

Texas, USA

Here it is in a nutshell:

ORIGINAL COURSES - Late 70s
Two-way Split
Mon & Thu - Chest-Triceps-Legs
Tue & Fri - Back-Delts-Biceps
3 to 6 sets per muscle group


HDI
Three-way Split
1. Chest-Shoulders-Triceps
2. Back-Traps-Biceps
3. Legs
1 to 2 sets per muscle group
(3 for quads)

Initially, it is recommended for M-W-F.

Upon review of my books, I was reminded that the concepts of Dropping Exercises and Adding Rest Days as Strength Increases were actually introduced in HDI.


HDII - Suggest Routine #1
Four-way Split

1. Chest-Back
2. Legs
3. Shoulders-Arms
4. Legs

The point here was that there was a lot of crossover between workouts 1 and 3, so it made logical sense (that's Mike!) to put a Leg workout between each.

Start with 1-2 sets for each muscle group (the 2-sets were usually pre-fatigue superset) and drop to 1 after a while. Start with 3 rest days after each workout and increase the rest days as strength goes up.

HDII - Suggest Routine #2
Two-way Split, to be used when progress stagnates on SR#1.

A
Squats or Leg Press
CG, Palms-Up Pulldowns
Dips

B
Deadlifts (sometimes Shrugs)
Press-Behind-the-Neck
Standing CRs

(If I do say so myself, the split I put up before works too:
A
BTN Press-CG Pulldowns-Squats

B
Dips-Deadlifts-CRs)


Further Consolidation
Workout 1
1. Squat (8-15 reps)
2. CG, Palms-Up Pulldowns (6-10 reps)
Workout 2
1. Deadlift (5-8 reps)
2. Dips (6-10 reps)

As someone indicates below, this is also known as the "Athlete's" routine.

Happy Mentzering,
Scott
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Butters

simon-hecubus wrote:
Further Consolidation
Workout 1
1. Squat (8-15 reps)
2. CG, Palms-Up pulldowns (6-10 reps)
Workout 2
1. Deadlift (5-8 reps)
2. Dips (6-10 reps)

I do not remember what the distinction on the "Athlete's" routine was.


What you listed above was the Athlete's routine, it's also been called the consolidated routine as well.
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jack32

while we are on the subject...
HD2 mentioned a 4 way cycle:
back/chest, wo 1
legs/ wo 2
shoulders/ arms wo3
legs/ wo 4
repeat 4 way cycle

legs were worked more often, alternating squats and leg presses each workout.

has anyone used the HD2 split and if so, did you find it to be more productive than the suggested 3 way split in HD1 (not the original book but the revised big book version)?

thanks,
jack
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simon-hecubus

Texas, USA

jack32 wrote:
...legs were worked more often, alternating squats and leg presses each workout.

has anyone used the HD2 split and if so, did you find it to be more productive than the suggested 3 way split in HD1 (not the original book but the revised big book version)?

thanks,jack


I did use it for a while and felt that my legs were drawing precious recovery reserves from my upper body. So I dropped the second leg workout and liked it a lot more.

To this day, I often prefer splitting the upper body in that manner:
Chest/Back
Delts/Arms

...rather than a Push-Pull split, which limits the poundages I can use for Arms.

Based on my experience, I've made a further refinement to this:
Chest/Back/Forearms
Delts/Upper Arms

Regards,
Scott
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faithwalker21

I have used the Ideal Routine (4-way split) for such extended periods of time with great success. I had been on the HD1 routine for about a year before Mike put me on the Ideal, and my muscles literally soaked it all up. Best gains of my life, next to the first two years I ever trained (which by chance, happened to be HD1 that Mike wrote of in his original mail order courses.)

Becoming so connected to the Ideal Routine of HD2, I stuck to it with great results for several years with results that I posted elsewhere on this site with a picture (search faithwalker21 or John Heart.)

In recent years, cycling in periods of the Consolidated Routine, some of Ellington's routines, and others along with the Ideal as my base has brought nice changes as well. Essentially, as the years go by and I have gotten involved in other things......started family, job intensified, etc, I take the time to carefully map out extremely intense training cycles during time periods when I know I can get the best rest/recovery and diet right. Preferably I map out an entire year of cycles and go from there with changes applied as necessary.
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newbie2HIT

Thanks guys!

Very helpful information.

Hope training is going well for all of you.
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