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What was Mike Mentzer split?

Posted by: Paul

One of the many questions I get about Mike Mentzer's Heavy Duty workout routine is - "What was the Mike Mentzer training split?".

Mike used and recomeneded a few different muscle groups split workouts over the years which I will detail below.

Full Body Workout

When Mentzer first started doing high intensity training, he followed the advice of Arthur Jones and did full body workouts 3 days a week, training all muscles in one workout Monday, Wednesdays and Friday. He acually won the Mr. America contest doing this type full body training.

2 Way Split Workout

Mike found that as he get stronger full body workouts left him too fatigued, so he decided to split his body in half and devided his muscle groups up as follows:

Workout 1
Legs, Chest and Triceps

Workout 2
Back, Shoulders and Biceps

At first he would do Workout 1 on Mondays and Thursdays, and Workout 2 on Tuesdays and Fridays, with Wednesdays, Saturdays and Sundays being rest days. This is the program he suggested in his origional Heavy Duty training manual.

As he progresed he decided to take a rest day after each and every workout, this is called the every other day split routine.

3 Way Split Workout

When he did an update to his book which he then called Heavy Duty 1, he suggested the following three way training split:

Workout 1
Chest and Back

Workout 2

Workout 3
Shoulders, Biceps and Triceps

He suggested to start out doing Workout 1 on Monday, Workout 2 on Wednesday and Workout 3 on Friday, but to add more rest days between workouts as you get stronger to ensure full recovery and growth.

If you don't have Mike's workout DVD, you really should get it, it will show you the corect form for all the exercises, etc. It's like having Mentzer as your own workout partner. Go to https://www.trulyhuge.com/Mike_Mentzer_HIT_Video.htm

Also feel free to email me any questions at info@trulyhuge.com

All the best,


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