Tag Archives: circuit training

Mike Mentzers high intensity training

As someone who enjoys working out, there are many different training methods. From calisthenics, crossfire, power lifting and the lost goes on. I have used various training methods to get stronger and in recent weeks I discovered the methods of one Mike Mentzer. Mentzer was a champion body builder and coached many clients over the years in terms of high intensity training. I thought his approach to strength training was intriguing so I took on his training method for a few weeks to see how it would feel to train like his clientele.


This training split involved several rest days between sessions (Mike’s clients had 96 hours between sessions to emphasize recovery) and didn’t take too many hours in the gym to complete a session. Usually, it can take upwards towards 30 minutes to compete these workouts. There was a lot of superset work to really blast the muscles to failure with weight that will challenge the muscles. High intensity, low volume, and good recovery are the name of the game here.  Here are the exercises that I did using his training method. :

Day one- chest and back
1-2 Set chest fly 6-10 reps
1 Set smith machine bench press medium grip (incline preferred) 6-10 reps
1 Set with straight bar lat pull down  6-10 reps
1 Set  lat pull down with a closed grip 6-10 reps
1 Set deadlift 6-10 reps

Rest 48- 96 hours

Day two- legs and abs
1 Set leg extensions 12-20 reps
1 Set leg press or barbell back squats 6-10 reps
1 Set leg curls 6 -10 reps
1 Set calf raises 6-10 reps
1 Set decline weighted sit ups 12-20 reps

Rest 48 -96 hours

Day three-arms and shoulders
1 Set machine/dumbbell lateral raise 6-10 reps
1 Set reverse peck deck/rear dumbbell raise 6-10 reps
1 Set barbell curl (straight bar) 6-10 reps
1 Set cable triceps pull down 6-10 reps
1 Set triceps press down 6-10 reps

Now I myself felt that one set at a challenging weight was good, but then I wondered if I could go beyond that. For these exercises, I modified the sets to 2 sets with up to 10-15 reps. This combined with ab work and a 15-minute cardio session were very satisfactory for my workout. Overall, I spent less than my normal time in the gym with the feeling that I went even longer, and that was an excellent feeling. Overall, this was an excellent regimen to try, which I would recommend for anyone to test out, and it does not feel like a chore. The extra rest times were good as I felt much stronger the next time I I hit the gym. Until the next time, dear readers excelsior!

No gym? No problem!

Image result for no gym no problem quotes

Due to recent circumstances, lots of things are closed. These things include bars, restaurants, salons, and fitness centers. Since the fitness centers are closed, now is a great time to get creative with physical fitness. I will share with you a sample of some great bodyweight workouts that will help keep you in motion and will pose a challenge for you. This will be more of a circuit dedicated to building strength and endurance. For these exercises, I recommend a warm-up and some pre-workout stretching before the actual task begins. after you’ve finished please make sure you do a cooldown of either cardio and/or stretching. I also recommend a 1 and 1 circuit. Do as many reps as possible in that one minute and rest for one minute. To start 3 rounds will suffice. As your conditioning improves feel free to add an additional round as you progress.

First, let’s start with a warm-up to get the blood flowing. Here are some warm-up ideas:

1 minute of jumping jacks (as many as you can) or

1 minute of high knees or

1 minute of butt kicks

After you get some blood flowing, it’s time to get some stretching in. ( I use a number of different stretches in my regimen. I recommend holding the stretches for about 10 seconds or more depending on how mobile you are. ) Click here for some nice ways to get yourself limbered up.

Now let’s get to work. 1 minute of work, 1 minute of rest 3 rounds and then you are done. feel free to try some variants of these exercises once you get used to the current routine to make it more intense. Then feel free to add a round or even cut your rest time if you wish to present more of a challenge.

Three rounds, 1 and 1, as many reps as you can (variants are in parenthesis for your convenience :

Simple circuit

Squats (traditional, squat thrust, single-leg squat)

Push up (traditional, elevated, decline)

Sit-ups/bicycle crunches/v up (pick your poison)

Dips (feel free to use a counter, a chair, porch steps etc.)

Lunges (traditional, reverse, springing lunges)

Pull-ups (narrow, wide, backward using a tree limb, playground set, I beam in the basement, maybe the threshold of a doorway if it can support you)

What’s that? You want even more of a challenge? I have a challenge for you. This one is intense, so I recommend keeping a lot of water nearby. You will sweat a lot:

The Assassins Circuit (Crafted by your truly)

Warm-up: high knees for 2 minutes

Burpees

Clockwork pushups

Dragon flags

Walk up bridge

Alternating grip pull-ups (switch grips between sets)

Jumping jacks

Spiderwalks

Cooldown kickboxing drills

This is merely a sample of some great exercises to help keep you in shape during these trying times. Until the next time, stay healthy my friends. Excelsior!