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Mike Mentzer Workout For Beginners

For someone first starting out I would recommend the following advice from Mike Mentzer.

In his little known books "The Mentzer Method to Fitness" and "Mike Mentzer's Complete Book of Weight Training" he listed the following workout routine for beginners.

Full Squats
Bench Press
Bent Over Rows
Press Over Head
Barbell Curls
Triceps Extensions
Barbell Shrugs
Calf Raises
Sit Ups

The first week you do just one set of 10 reps of each exercise, you use a weight that is light enough that 10 reps is not that hard, you do the workout every day for five days, Monday through Friday. This lets you learn how to do the exercises and get over any initial soreness that you might get when first working out.

After the first week, you reduce your training days to 3 times a week, Monday, Wednesday and Friday and over time push yourself harder, trying to increase either reps or weight each workout.

You can carry on this type of routine for many months or even up to a year and just keep getting bigger and stronger. As long as when your strength increases and you find you not recovering between workouts, still sore, fatigued, etc. , you add more rest days, rather than 1 day off between workouts take two days off, and later even 3 days off, and so on. An Important note, is that this type of routine is not just for beginners. Even intermediate or advanced bodybuilders can use it occasionally, as a break in routine for times when you are coming back from a long layoff or even when you want to increase your overall size and strength.

Casey Viator told me that if you want to get big and strong fast workout your full body 3 times a week.

If you have any questions about Mike Mentzer, Heavy Duty, High Intensity Training, Diet, etc. email us and we'll get back to you with an answer as soon as we can.

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