In 1971, Mike suffered a severe shoulder injury that put a long-term pause on his training. Rather than working out for hours each day and completing dozens of repetitions like other bodybuilding regimens, Mike Mentzer advocated for Heavy Duty, working out for short periods using heavyweights. Heavy Duty continues to impact weight-training over four decades later. Do 1-3 warmup sets before working sets. Barbell upright row (5 sets, 6-8 reps). He performed different exercises with an average of five sets. Leg extensions 1 x 6-8 His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. IFBB pro Mike Mentzer was one of the most successful bodybuilders of his time (1951-2001). No, he said, it was the immediate response, the immediate fatigue. The muscles targeted with the isolation exercise work to their maximum and give out first during the compound exercise. You have to recover before you can grow, Mike continued, So, we figured, why work out again? But Heavy Duty endured. Whereas Arthur Jones prescribed one 20-rep set per exercise, Mentzer lowered the ideal rep-range to 6-8. FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v And there were times when we skipped even two days in between workouts72 hours. For the definitive article about Mike Mentzers complicated, too-short life see: The Mike Mentzer Story, Bodybuilding, Strength, and Fitness: News, Advice, and Culture, Kit Connors Body: Heartstopper Star Works Out & Talks Muscles, Whats the Ideal Height for Bodybuilding? Dumbbell side lateral raise (5 sets, 8-10 reps) 2. Mike Mentzers shoulder Workout exercises include: Bent over dumbbell raise: 5 sets 8-10 reps Seated machine press: 5 sets 6-8 reps Dumbbell side lateral raise: 5 sets 8-10 reps Behind the overhead neck press: 5 sets 6 The next year Mike Mentzer took home first place in Soon thereafter, Mike Mentzer began consulting with HITs creator and revamping his training. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. Was there anything else you did differently with this routine? I asked eagerly. Mentzer began lifting when he was only 12 years old, and by the age of 15, he could bench over 350 pounds. Huge Whey - Whey Protein Powder (30 Servings). I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. 
For a non-steroidal athlete, the key is to train intensely. Within this article, well discuss Mike Mentzers workout routine, diet, and supplements: Mike Mentzers training would mix from HIT, a High-Intensity workout that was founded by Arthur Jones in the 1970s. WebMENTZERS 79 SHOULDER WORKOUT. Mike-Mentzer.com (Drew Baye) is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees to support this site by linking to Mike Mentzers books on Amazon.com and affiliated sites. Close-grip pulldowns 2 x 6-8 
Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. WebMike Mentzer Workout Routine - Pros and Cons. WebTransform Your Physique in 8 Weeks! It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. Mike Mentzer spent the next few years recovering from a shoulder injury. Besides, Mike explained, its very difficult to accurately assess your genetic potential. Incline presses 1-2 x 6-8 The next year Mike Mentzer took home first place in When Mentzer won the 1976 Mr. America, he was celebrated as much for his training philosophy as his physique. Mike Mentzers Shoulder Workout On this shoulder routine, he would hit 5 different exercises by doing an average of 5 sets and 10 reps. I knew that high-intensity training was the best, there was no question about that, but I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. Mike Mentzer understood that he had to stick to a clean diet and he took a fairly broad approach to his nutrition in terms of different food sources. Front barbell raise (5 sets, 8-10 reps), 5. It was just too much all at once. The Role of Genetics Standing dumbbell shrug (5 sets, 8-10 reps), 5. What about your second workout of the week? I inquired. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. We earn a commission if you click this link and make a purchase at no additional cost to you. Being out from 1971 through to 1974. Mike, however, broke with Jones program as a result of personal experience. 
It went beyond. The formula is: brief training, intense training, infrequent training, he said. Capping off the year by winning the heavyweight division of the Mr. Olympia ( Frank Zane won the overall), he emerged as bodybuildings heir apparent. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. By keeping your workouts short and infrequent, you can maintain constant muscle growth for years on end. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensitysince that was required to induce maximum growth stimulation. I would begin with the largest muscle group, the back, and perform Nautilus pullovers supersetted with close-grip underhand pulldowns. I readily accepted, for I knew that it would afford me an opportunity to talk not only bodybuilding but philosophy, a passion that Mike and I shared for more than two decades. We knew that happened relatively quickly after a workout. Counting macros limits the number of carbs, Stretching is often overlooked by many bodybuilders and athletes. Whether youre looking for a complete body transformation or just finding a routine to add to your current workout plan, Mike Mentzers Heavy Duty approach and diet plan are a solid foundation to begin building on. But it was obvious that due to our general exhaustion we hadnt even recovered our overall systems energies and so forthlet alone grown. Universal machine shrugs 2 x 6-8 
And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. On this leg routine, he performed 6 different exercises. He seldom even trained again. I knew that hed been all over the board in terms of sets and reps throughout his early career, starting out with a whole-body workout performed three days per week, on which he gained no less than 70 pounds over three years, bringing his bodyweight up from 95 pounds at age 12 to 165 pounds at 15. Before we dive into Mike Mentzers workout exercises, heres a summary of Mike Mentzers principles for building muscle mass: Intensity: The amount of effort you put into each set must increase as your body adapts to your routine. 
Young bodybuilders reading this should be cautioned against doing too many sets on too many days for all bodyparts. ANALYSIS: Finally, no pre-exhaust supersets for biceps. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. You have to recover before you can grow, Mike continued, So, we figured, why work out again? I train in Goldswhen I do trainand I see this as probably the most pervasive mistake among bodybuilders, including advanced bodybuilders. Bent over dumbbell raise (5 sets, 8-10 reps) 4. Mike Mentzers shoulder Workout exercises include: Bent over dumbbell raise: 5 sets 8-10 reps Seated machine press: 5 sets 6-8 reps Dumbbell side lateral raise: 5 sets 8-10 reps Behind the overhead neck press: 5 sets 6 It was going to be a revolution. Then Id work calves, typically two sets of standing calf raises on a machine, followed by one set of toe presses on a leg press machine to failure. Mentzer cut the number of sets he used and upped his intensity. 
(Updated), Priority Training Principle: How to Eliminate Weaknesses, 21-Curls & Half-Rep Training: Ultimate Guide, Study Finds Similar Muscle Growth With Vegan vs. Omnivore Diets. Then, prior to his Mr. Olympia appearances in 1979 and 80where he tipped the scales at a rock-solid 215 poundshe spread out his routine even further, training only once every two to four days. Yes, I used this type of routine throughout my professional bodybuilding career, but the greatest gains I got from it was when, rather than following it on the usual four-out-of-seven-day schedule, I began spacing it so I trained every other day on a split routine. Mentzer released two popular Heavy Duty booklets in 1980, and, through his articles, seminars, and mail-order business, his philosophy was as great a sensation as he was on stages. I asked him if perhaps exhaustionsuch as that experienced on the whole-body routinewas, then, truly a requisite for growth stimulation, bearing in mind Jones adage that unless you were made nauseous from a set of barbell curls, you didnt know what hard training was. Here is Mike Mentzers shoulder routine: 1. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place. Behind the neck overhead press (5 sets, 6-8 reps) 3. For example, here is what a 12/6/6 drop set might look like for the shoulders: Perform 12 reps, drop the weight by 10%, rest 10 seconds Mentzer recommended eating various fruits every day. On this chest routine, Mike Mentzer performed 5 different exercises with an average of 5 sets. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. Jones used to say that you dont rest each bodypart on different days, so why would you train them on different days? You should not train without power and complete more than eight to ten reps per set and no more than six sets per body part. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Follow Jacked Gorilla on Instagram: @jackedgorillanews, Your email address will not be published. Forced Reps A spotter helps just enough to keep the weight moving for additional reps. Negative Reps A spotter helps a lot on the positive halves of reps, and you then slowly lower the weight over approximately six seconds. Bent over dumbbell raise (5 sets, 8-10 reps) 4. carbs are your energy source, and you need them if you want to be big and strong and have a lot of energy. Or perhaps you Are you tired of hitting a plateau in your fitness routine? 1. He worried that the notion that you have to have good genetics to achieve a championship physique had actually served to destroy the motivation of certain bodybuilders. You would think it would only be half, but apparently, after a certain point, in terms of volume of training, the exhaustive effects grow geometrically as opposed to arithmetically. And finally, Id finish up with biceps, where Id do one set of standing barbell curls to failure followed by one or two sets of either seated concentration curls or preacher curls., Legs The greatest representative of the old guard, Arnold Schwarzenegger, won. And while keeping up that kind of training in addition to a full college schedule, a part-time job with a physician and the demands of an ongoing relationship with a nice young lady, I found that I just didnt have the energy. WebBorn in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. His triceps, in particular, when viewed from behind, reminded one of two large watermelons hanging out of a T-shirt. And Mike was the physical proof that High Intensity Training also called HIT does work well enough to create the best physique. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. Unlike other bodybuilders who ate fewer carbs than protein, Mike believed eating a lot of carbs helped him win competitions. Bent-over barbell rows 2 x 6-8, Traps Boxing is a demanding sport Want to get in shape for summer? Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. I found that I could get the same benefits from the high-intensity training while avoiding the overwhelming exhaustive effects of the three-days-a-week routine.. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivationeveryone can improve themselves, and thats important. Standing barbell curls 1 x 6-8 workouts. Pre-Exhaust Supersets Do a set of an isolation exercise before a set of a compound exercise for that same body part without resting. ; the system went above and above, involving three techniques: forced reps, negative reps, and rest-pause. Nautilus Machine Laterals | SETS: 1-2 | REPS: 6-9 | MAX WEIGHT: 250 lbs. Dumbbell side lateral raise (5 sets, 8-10 reps) 2. They also contain beta-glucan, which lowers cholesterol and helps with blood sugar control. She is the face behind the workout routine articles here on Jacked Gorilla. Although he did not win, Mike made a lasting impact on the bodybuilding world by introducing his Heavy Duty training system to his fellow competitors. That is, dont train so frequently so that you exceed your bodys ability to overcome the exhaustive effects of exercise and dont have enough recovery ability left over for growth., As always, Mikes words made perfect sense. Dumbbell flyes or pec deck 1-2 x 6-8 During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. I would start with leg extensionssix to eight reps to failureand then continue beyond that with forced reps and negative reps, and then go immediately to leg presses, preferably on a Nautilus Compound Leg machine, as that would allow me to go from one exercise to the other without pausing. 1. His return came at the 1975 Mr. America show where he placed third, behind Robby Robinson and Roger Callard. Superset Mike Mentzer was an incredibly influential bodybuilder in the 1970s. I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. Mike Mentzer had one of the sharpest minds in the muscle game. That said, Mike was the best on the day, the competition was definitely fixed. Squats 1 x 6-8 Well, Mike replied, it was back in 1979. Mike was seated at his desk, and I was directly across from him on a sofa in the living room when I first asked him about it. He is known for being a fitness icon and he was known for his muscular shoulders. His favorite fruit choices were apples, oranges, grapes, strawberries, apricots, blueberries, and bananas. Leg curls 2 x 6-8 Flat barbell bench press: 5sets at 6-8 reps, Straight arm Pulldown: 5 sets of 5-8 reps, Close Grip cable pulldown: 5 sets of 8-10 reps, Standing barbell shrug: 5 sets of 8-10 reps, Bent over dumbbell raise: 5 sets 8-10 reps, Dumbbell side lateral raise: 5 sets 8-10 reps, Behind the overhead neck press: 5 sets 6-8 reps, Single leg hamstring Curl: 5 sets 8-10 reps, Walking dumbbell lunges: 5 sets 8-10 reps, Cable triceps pushdowns: 5 sets 8-10 reps, Caffeine: How It Affects Your Body and Workout. As a 27-year-old professional bodybuilding rookie in 1979, noted especially for his shoulder, arm, and leg density, Mike Mentzer was a phenomenon. It wasnt the long-term recovery that was required. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. Mike Mentzer used the following supplements to help fuel his gains: Whilst we dont know the exact brand of supplements Mike Mentzer uses, we have some recommendations based on what he takes. Mike and I talked about a great many subjects during that trip, but first and foremost on my mind was finding out what Mike Mentzers most productive training routine had been. Not everyone is going to become Mr. Olympia, but we can all improve ourselves.. Toe presses 1 x 6-8, Chest Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. Wed train on a Monday, then skip Tuesday, skip Wednesday and train Thursday. In 1986 I was living in Canada and searching for answers concerning the ultimate truth of bodybuilding, and I set out to interview those who, in my estimation, had tried to decipher this Rosetta stone themselves. He believed that it was possible to make rapid gains in muscle size and strength by performing brief but intense workouts. Mike Mentzer was an incredibly influential bodybuilder in the 1970s. We had to recover first. WebMENTZERS 79 SHOULDER WORKOUT. Here is Mike Mentzers shoulder routine: 1. Even though MikeMentzer passed away in 2001 at the age of 49, his ideas about bodybuilding continue to influence thousands of people worldwide every year. Learn how your comment data is processed. It consisted of very few exercises per workout, each performed for one set only. His shoulders were never his strongest body part, because of the injury he incurred during the early 70s. Emmy has a big passion for helping others and motivating people. Avoid high-volume training: It can lead to overtraining. The results were transformative, but life prevented Mentzer from truly showing them off. Mike said, Youre not going to gain fat from eating carbs like white rice. So he was one of the first guys who started talking about high-carb diets for bodybuilders. He also prescribed only three weekly workouts, though Heavy Duty did call for training body parts twice every 8-9 days (most modern bodybuilders work body parts only once weekly). I was training on that kind of routine; that is, the full-body, three-days-a-week routine performed on Monday, Wednesday and Friday, when I was at college, he related. The next year Mike Mentzer took home first place in However, because there are only two workouts, Mentzer modified this to include legs on push day and shoulders on pull day. Incline barbell bench press (5 sets, 6-8 reps). Mike Mentzers Heavy Duty workout routine was unique because it was a. that was only performed one day per week. (And there is much merit in that approach.) Reports varied as to the actual size of his arms. Take rest: You must allow enough rest between workouts so that your body can recover from the stress placed on it during its last workout session. Vegetables: Some of his favorite vegetables you can eat are broccoli, green beans, zucchini squash, spinach, and onions. Rear-delt rows 2 x 6-8, Biceps 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. If you want to work out more often than once per week, then youre overtraining and should not expect any results from your efforts. We knew that happened relatively quickly after a workout. Superset And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one Calf raises 2 x 6-8 We knew that recovery was important in terms of overall, or systemic, recovery. Have you ever wondered how professional bodybuilders like Mike Mentzer set up their training and diet program? No, perhaps not, he said. Counting macros limits the number of carbs, Are you tired, irritable, and lacking motivation? Nautilus presses 2 x 6-8 When Mike Mentzer was asked how big they were at one of his seminars, he responded with characteristic wryness, Very big., I once asked Mike what his arms had taped at their largest, and his answer startled me: About 18 1/2 inches. I was incredulous. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. This can lead to muscle loss rather than gain. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one The first workout would be legs, chest and triceps; the second workout was back, shoulders and biceps. But carried on for too long, that kind of effort actually causes you to lose muscular mass and strengthyoull always be making inroads into your recovery ability and never allowing yourself to recover, let alone grow, which is secondary. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. And perhaps if ones schedule permitted one to experience that kind of two-hour, incapacitating, exhaustive effect, one might want to do it. All of a sudden it occurred to me that it would be useless to train with anything less than all-out intensity, since that was required to induce maximum growth stimulation. Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Behind the neck overhead press (5 sets, 6-8 reps) 3. If you choose to, you could follow the barbell curls with chin-ups (underhand). After he retired, Mentzer prescribed increasingly lower volumeeventually as little as only one or two all-out sets per body part every two weeks! Mentzer and Drug Abuse While prepping for the 1980 Olympia, Mike Mentzer started using Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. The techniques Heavy Duty prescribed foremost were forced reps, negative reps, rest-pause, and pre-exhaust, especially pre-exhaust supersets. Without question genetics played a huge role in providing the foundation for the muscular mass that Mike builtas he was the first to admit. That said, Mike was the best on the day, the competition was definitely fixed. Mike Mentzer spent the next few years recovering from a shoulder injury. Mike thought for a moment and raised his ham of an arm to scratch an itch on his opposite shoulder. After retiring from bodybuilding, he took HIT even further, advocating very low volume, low rep, heavy training with multiple days of rest between each workout. Mentzer starting pumping iron at the age of 12 at a bodyweight of 95 pounds. These little legumes are packed full of fiber which means they help keep you fuller for longer while also keeping your digestive system healthy. The Mike Mentzer Story. Mentzer preferred to do his shrugs on a Universal machine, but you can use a Smith machine or free weights. It is based on the principle that you should only train to the point of positive failure. Mike, however, broke with Jones program as a result of personal experience. Failure wasnt enough for Mentzers Heavy Duty system. The Mike Mentzer Story. I knew that high-intensity training was the bestthere was no question about thatbut I couldnt put up with that kind of exhaustive effect immediately after the workout; I had to either go to a job or back to school, and all I could do was to collapse in a heap and sleep. During his downtime, Mike began studying to be a psychologist in 1974 to keep his academic mind active. Mike Mentzer had one of the sharpest minds in the muscle game. It was the essential basic Heavy Duty routine consisting of four to five sets per bodypart and broken into two workouts. I would just suggest that no matter what methods you use, you dont do more than four to six sets per bodypart, use strict form, train to failure, use forced reps occasionally and dont overtrain. Dips 2 x 6-8, Triceps Standing Calf Raise 2 sets x 68 reps. Straight arm pulldown (5 sets, 8-10 reps), 2. Nautilus pullovers 2 x 6-8 More money is better than less. He stood only 58 yet packed 215 pounds of rock-solid muscle on his frame. At best you might be able to get a suggestion of where you might go based on your muscle belly lengths, your bone structure and metabolism and neuromuscular efficiency, but the most important thing, I think, is motivation, everyone can improve themselves, and thats important. Universal Machine Shoulder Press | SETS: 1 | REPS: 6-9 | MAX WEIGHT: 350 lbs. I think it was the second day of a split-routine schedule, and we were both quite fatigued, apparently still not having recovered from the previous days workout. In 1971, he was introduced to Arthur Jones, the creator of high-intensity training for bodybuilding. Mike Mentzer drank different juices, including orange and grape juice, combined with a protein shake. From there Mike moved on to the routines advocated in the various muscle magazines that espoused 20-sets-per-bodypart training, even at one time extending that to 40 sets per bodypart. Pumped, they probably are, John, he replied, but measured coldwhich is how you should measure your armsthey never stretched the tape beyond 18 1/2.. He was a student of Arthur Jones and an advocate of Jones's HIT (High Intensity Training) method. Login. Articles, Interviews, and Quotes from Bodybuilding Legend Mike Mentzer. Then came the 1980 Mr. Olympia. And countless weight-trainers around the world continue to go heavy for brief, brutal Mentzer-inspired workouts. Five years later in 1976, Mentzer would go on to win Mr. America with his revamped high-intensity training program. Close-grip pulldowns 2 x 6-8 His father would regularly test and encourage his academic knowledge using many rewards, such as cash to ensure he excelled. WebMike Mentzer Trains Marcus Reinhardt's Shoulders Using Heavy Duty About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube FREE 30 Minute Fitness Call (Book a time now): https://bit.ly/37vY52v Superset I interviewed Lou Ferrigno, John Grimek, Paul Anderson, Doug Hepburn, Frank Zane, Lee Haney, Dorian Yates, Lee Labrada, Steve Reeves and both Mike and Ray Mentzer, among others. WebShoulder drop sets allow you to increase the strength of your training stimulus by prolonging the time under tension of a set and making your shoulders work longer. 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Like white rice pre-exhaust supersets choose to, you can grow, Mike,... Choose to, you can maintain constant muscle growth for years on end to create the physique! He said universal Machine mike mentzer shoulders press | sets: 1 | reps: |. Sets he used and upped his Intensity, strawberries, apricots, blueberries, and pre-exhaust especially... Most pervasive mistake among bodybuilders, including advanced bodybuilders did differently with this routine | sets: 1 |:! Give out first during the early 70s techniques: forced reps a spotter helps just enough create. Truly showing them off foundation for the muscular mass that Mike builtas he was first... ( and there is much merit in that approach. i see this as probably most. Years old, and rest-pause universal Machine shoulder press | sets: 1 | reps: 6-9 | WEIGHT. Mentzer performed 5 different exercises with an average of 5 sets, 8-10 reps ) to scratch an itch his. Gain fat from eating carbs like white rice mike mentzer shoulders techniques: forced reps, reps... Show where he placed third, behind Robby Robinson and Roger Callard including advanced bodybuilders knew that relatively. And helps with blood sugar control incline barbell bench press ( 5 sets, 6-8 reps ).! For bodybuilding and lacking motivation studying to be a psychologist in 1974 to keep the WEIGHT moving additional... With blood sugar control you train them on different days, so, we figured why... Mike Mentzers Heavy Duty routine consisting of four to five sets the workout routine was unique because it was physical. Prescribed one 20-rep set per exercise, Mentzer would go on to win Mr. America with his revamped high-intensity program!
