Mike Mentzer (November 15, 1951 – June 10, 2001) was an American bodybuilder, businessman, and author famous for his impressive physique and unique training style. During his competitive bodybuilding career, Mike Mentzer stood at 5 feet 8 inches (173 cm) tall and weighed around 225 pounds (102 kg).
Mike Mentzer Quick Info
- Complete Name: Michael John Mentzer
- Nicknames: Mike Mentzer
- Date of Birth: November 15, 1951
- Birthplace: Ephrata, Pennsylvania, U.S.
- Gender: Male
- Nationality: American
- Occupation: Bodybuilder, Businessman, Author
- Zodiac Sign: Scorpio
Mike Mentzer Height and Weight
- Height in Feet: 5 ft 8 in
- Height in Centimeters: 173 cm
- Weight in Kilogram: 102 kg
- Weight in Pounds: 225 lbs
Mike Mentzer Workout Principles
- High Intensity: Train to absolute failure.
- Low Volume: 3-6 working sets per body part.
- Low Frequency: Train three days a week.
- Beyond Failure: Use forced reps, negatives, and rest-pause.
- Proper Form: Maintain form to target muscles and avoid injury.
- Workout Split: Alternate between Workouts A and B.
- Push-Pull: Follow a push-pull system for recovery.
- Warm-Up: 1-3 warm-up sets before working sets.
- Rep Range: 6-8 reps per set.
- Training Partner: Use a partner for assistance with forced reps.
Mike Mentzer Workout Routine
Monday: Workout A (Legs, Chest, and Triceps)
- Leg Extension (superset with Leg Press): 2 sets of each, 6-8 reps
- Squat: 1 set, 6-8 reps
- Leg Curl: 2 sets, 6-8 reps
- Standing Calf Raise: 2 sets, 6-8 reps
- Calf Press: 1 set, 6-8 reps
- Dumbbell Fly or Pec Deck: 2 sets, 6-8 reps
- Incline Barbell Press: 2 sets, 6-8 reps
- Dips: 2 sets, 6-8 reps
- Pushdown (superset with Dips): 1 set of each, 6-8 reps
- Lying Triceps Extension: 2 sets, 6-8 reps
Tuesday: Rest or Active Recovery
Light cardio, stretching, or yoga
Wednesday: Workout B (Back, Traps, Shoulders, Biceps)
- Machine Pullover (superset with Close Grip Underhand Pulldown): 2 sets of each, 6-8 reps
- Barbell Row: 2 sets, 6-8 reps
- Machine Shrug (superset with Upright Row): 2 sets of each, 6-8 reps
- Side Lateral Raises (superset with Machine Shoulder Press): 2 sets of each, 6-8 reps
- Dumbbell or Machine Rear Lateral: 2 sets, 6-8 reps
- Standing Barbell Curl: 1 set, 6-8 reps
- Dumbbell Concentration Curl: 2 sets, 6-8 reps
Thursday: Rest or Active Recovery
Light cardio, stretching, or yoga
Friday: Workout A (Legs, Chest, and Triceps)
Repeat Monday’s routine
Saturday: Rest or Active Recovery
Light cardio, stretching, or yoga
Sunday: Workout B (Back, Traps, Shoulders, Biceps)
Repeat Wednesday’s routine
This schedule ensures that each muscle group is trained twice every 8-9 days with appropriate recovery time in between sessions.
Mike Mentzer Heavy-Duty Workout Routine
Day 1: Chest and Back
- Dumbbell Fly or Pec Deck (Superset with Incline Bench Press): 1 set x 6-10 reps
- Incline Barbell Bench Press: 1 set x 6-10 reps
- Machine Pullover or Lat Extension (Superset with Close Grip Underhand Pulldown): 1 set x 6-10 reps
- Close Grip Underhand Lat Pulldown: 1 set x 6-10 reps
- Deadlift: 1 set x 6-10 reps
Day 2: Legs and Abs
- Leg Extension (Superset with Barbell Back Squat or Leg Press): 1 set x 12-20 reps
- Barbell Back Squat or Leg Press: 1 set x 6-10 reps
- Leg Curl: 1 set x 6-10 reps
- Standing Calf Raise: 1 set x 6-10 reps
- Weighted Decline Sit-ups: 1 set x 12-20 reps
Day 3: Shoulders and Arms
- Machine or Dumbbell Lateral Raise: 1 set x 6-10 reps
- Reverse Pec Deck or Dumbbell Rear Raise: 1 set x 6-10 reps
- Barbell Curl: 1 set x 6-10 reps
- Cable Triceps Pressdown (Superset with Weighted Dips): 1 set x 6-10 reps
- Weighted Dips: 1 set x 6-10 reps
Day 4
Rest
Day 5
Repeat Day 1
Day 6
Repeat Day 2
Day 7
Rest
Mike Mentzer Diet and Nutrition
Breakfast
- Oatmeal: A good source of complex carbs for sustained energy.
- Eggs: High in protein; can be prepared in various ways.
Mid-Morning Snack
Fruit: Choices include apples, oranges, grapes, strawberries, apricots, blueberries, or bananas.
Lunch
- Chicken Breast: High in protein, low in fat; versatile for various dishes.
- Vegetables: Options like broccoli, green beans, zucchini squash, spinach, or onions.
Afternoon Snack
- Lentils (Red or Green): Packed with fiber for satiety and digestive health.
- Juice: Orange or grape juice; can be combined with a protein shake.
Dinner
- Fish (Salmon or Tuna): Provides omega-3 fatty acids for inflammation reduction and overall health.
- Vegetables: Similar to lunch, or vary with other choices.
Evening Snack
Protein Shake: To meet protein needs and support muscle recovery.
Throughout the Day
Water: Drink plenty to stay hydrated and support overall bodily functions.
Key Points
- Complex Carbs: Include oatmeal for energy.
- Protein: Eggs, chicken breast, and fish for muscle repair and growth.
- Fruits and Vegetables: For vitamins, minerals, and fiber.
- Juices and Shakes: For additional nutrients and protein intake.
- Hydration: Ensure adequate water intake.