I've been doing Mentzer Basic Workout for a year now after 8 years of volume lifting. Put on 25 lean mass since May 2024. Started a cut a month ago, went down 5kg and still going up on weights and reps in the gym. When you go more intense, add rest days. It doesn't mean you can't do cardio, play football or whatever.. But rest at least 96 hours (4 days) between your weights workouts anf surly you will see great results - ofcourse only if you maintain a good diet plan. Know your TDEE (type tdee on google). Here is the workout plan: Day 1: Chest & Back Day 2: Legs Day 3: Delts & Arms Day 4: Legs 96 hours (4 days) at least rest between each workout!! Day 1: 1. Peck-Deck 6-10 reps SUPERSET 2. Incline Press 1-3 reps *Possible: Machine Pullovers SUPERSET 3. Close-grip palms up (Reverse) Pulldowns 6-10 4. Regular Deadlifts 5-8 reps Day 2: 1. Leg Extensions 8-15 reps SUPERSET 2. Leg Press 8-15 reps *Possible: Leg Curls (if you are doing this program a few times) 3. Calf Raise 12-20 reps Day 3: 1. Lateral Raises 6-10 reps 2. Bent-over Raises 6-10 3. BB Curls 6-10 reps 4. Triceps Ext. Pushdowns 6-10 reps SUPERSET 4b. (Weighted if needed) Dips 3-5 reps Day 4: 1. Leg Extensions 1 rep static hold -25sec. SUPERSET 2. Squats 8-15 reps 3. Calf Raise 12-20 reps Use these tips: 1. Absoslute failure!!! 2. 4 seconds concentric, 2 seconds hold, 4 seconds eccentric. On the last rep hold aa much as possible and lower the weight (eccentric) as slow as possible. 2. Superset: A: Warm-up first on the second set of the superset. B: go to the second set as fast as possible! It's a superset so you need to do it straight when finishing the first exercise. (I make sure people know I'm doing a superset so they don't interupt in the middle). 3. Use a spotter if possible - you can go beyond your failure with helpfull reps! 4. Between sets, rest the time you need (no more or less) to do a maximum all out on the next exercise. 5. #Rest-Pasue# : Use it only on 1 exercise in a single workout with a spotter. Personally I choose sometimes different exercises to do it on. 6. Breath right! Inhale when lowering weight (eccentric), exhale when pushing/pulling. My tip: I do Goggings style music: no music at all (I put noise reduction headphones for making no noise of the gym music and people and gi mentally also on each set. Also - watch Mentzer nutrition tips. Good luck!! 🫡
1 week ago | 17
Tbf it is too tough for newbies as training to and close to failure is difficult for beginners
2 weeks ago (edited) | 21
Shorter recovery period on steroids , his plan works great for natural lifters 🏋️♂️ correct recovery time. After 30 years of lifting, I like to spend less time in the gym
2 weeks ago | 18
1.) People are too much Focus on Protein 2.) They dont train hard 3.) They train to long and to often (Too Many Sets and 5x in the Gym is just too much) 4.) They dont respect sleep and Recovery
1 week ago | 6
Everyone who says his method dosent work are just jealous they can never achieve such a glorious mustache.
1 week ago | 3
Intensity most people are not training hard enough and are disappointed when they dont grow.
1 week ago | 0
At least for me,this method has done wonders to my physique
2 weeks ago | 6
His principles work... The issue is people not understanding how their diets, steroids and genetics fit into the plan. But his core principles are accurate and were way advanced for the time.
2 weeks ago | 6
Two a week training is so easy it offends and confuses ppl
2 weeks ago | 7
Honestly I don’t think any of those as much as the people who still think you have to do 20 sets per muscle group. It’s the ones who think volume is what counts more vs the ones who think intensity and smart lifting counts more
1 week ago | 0
I prefer low volume but I don't pre exhaust much. Try a set of leg extensions to faulure and go straight to sqauts no rest, you cant sqaut much wieght
2 weeks ago | 3
People still aren't convinced. I have applied a form of Hit training based off a lot of these principles. IT does work!
2 weeks ago | 16
Most people don't train anywhere near hard enough for it to be most effective. Texting on a machine doesn't build a whole lot of muscle
2 weeks ago | 1
The biggest debate is that it flies in the face of all the volume gurus.
1 week ago | 1
Mentzers isnt meant for newbies though. Its specifically meant for people who are already jacked. People who are lifting so heavy that 3 sets will completely fry your system and make it impossible to recover properly
1 week ago | 0
Here's the thing HIT is far more efficient and effective at producing results. I do it myself at 53. I get 11 workouts a month in, and my days are infrequent. I do Back, Shoulders & Triceps, legs and Chest & biceps. One warm-up working set 12-15 reps and then the money set to failure 6-10 reps My workouts are between 45 mins & and hour.
2 weeks ago (edited) | 5
Bulking Not Sulking
What’s the biggest debate around Mentzer’s methods today?
2 weeks ago | [YT] | 318