The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. You will note this routine is nothing like what Mike advocated later in his career. It is not one set to failure. The program is reported to be one Mike actually followed to a "T".
Trained entire body with a two-day, double-split routine:
DAY 1
6:00a.m. - Lats, Traps, Lower back
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Chest, Front, thighs
10:00p.m. - Ride bike for one hour
DAY 2
6:00a.m. - Delts, Biceps, Triceps
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Leg biceps, Calves, Abs
10:00p.m. - Ride bike for one hour
The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
| Exercise | Repetitions |
|---|---|
| Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
| Reverse Barbell Curls | 25, increase by 2 per day |
| Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
| Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
| Standing Chest Flyes | 5, increase by 1 every two days |
| Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
| Alternating Front Raises | 10, increase by 1 every 2 days |
| Eugen’s Wrist Flexors | To failure |
| Eugen’s Wrist Rotations | To failure |
| Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
| Push-Ups | 3, increase by 1 every 3 days |
| Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
| Eugen’s Sit-Ups | 3, increase every 2 days |
| Squats | 10, increase every 2 days |
| Side Bends | 15, increase every 2 day |
Cases of teens being bullied are starting to get attention but as we all know this is nothing new. Charles Atlas knew this all to well even back then as in his classic story of the kid being bullied on the beach who had enough and got in shape.
What has happened to the sport of bodybuilding? I recently started working out again after about a 10 year break and I've made an effort to catch up on the bodybuilding scene. What I'm seeing from this new era of bodybuilding is discouraging. It seems like to achieve those physiques large amounts of combined drugs are needed. I was almost turned off from continuing my training. Luckily I still had the movie Pumping Iron lying around. Well needless to say it motivated the hell out of me.
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