Workout one Incline fly. 6-10 reps Pre exhausted with Incline close grip smith press. 1-3 reps Straight arm pulldowns. 6-10 reps Pre exhausted with Palms up pulldowns. 6-10 reps Bent over dumbbell row. 6-10 reps Rest of 3 to 7 days (I work 4 on 4 off days/ nights) Workout two Leg extension. 12-20 reps Pre-exhausted with Leg press. 12-20 reps Lying ham curl. 12-20 reps Standing calf raise. 12-20 reps Abs. 12-20 reps Rest 3-7 days Workout three Side laterals 6-10 reps Bent over rear laterals. 6-10 reps Palms up pulldowns. 6-10 reps Pushdowns. 6-10 reps Pre-exhausted with Dips. 3-5 reps Repeat workout two sans ham curl Rest 3-7 days repeat cycle. Most exercises have a two second positive, two second hold, and four second negative. Some exercises such as laterals have a looser form. One set per exercise with rest pause and negatives added to extend set to absolute failure. Mentzer advocated a four second positive but I feel two is enough to avoid sloppy form. Will be resuming dead lifts eventually after back injury is fully healed. Volume and frequency might seem low but I have always wanted to try the Mentzer method in a fundamentalist approach. I have had my best results when I lowered volume, hoping another step down in volume will yield a new stage of growth. Currently at 110kgs, 183 cm, 12-15% body fat (guessing) Any thoughts? Questions?Similar Bodybuilding Threads: Mike Mentzer Mike Mentzer 3 day workout routine Mike Mentzer guestposing vids Mike Mentzer's HIT Great Mike Mentzer and Ray Mentzer Training Video
Last edited by knight_rider; 10-07-2011 at 02:03 PM.
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