Mike Mentzer beginner workout routine

Posted by: Mike

I have been working out for 5 months my strength has only increased slightly. I train very hard, but maybe I'm doing something wrong. Can you can help me? My workout routine is like this:

Day 1: legs
Workout:Squats to failure 3 sets
Leg extensions to failure 2 sets
Hamstring curls to failure 2 sets
Hip abductors to failure 2 sets
Calf raises to failure 2 sets
Day2: rest
Day 3:Arms
Barbell skullcrushers to failure 2 sets
Dips to failure 3 sets
Triceps pushdowns 2 sets to failure
Straight bar for biceps 3 sets to failure
Machine preacher curl 2 sets to failure
Wrist curls 2 sets to failure
Wrist pronation 2 sets to failure
Arnold press 2 sets to failure
Lateral raises 2 sets to failure
Day 4:rest
Day 5:Chest and back
Bench press 2 sets to failure
Incline bench press 2 sets to failure
Cable chest flies 2 sets to failure
Barbell row 2 sets to failure
Lats pulldown 2 sets to failure
Seated cable row 2 sets to failure
Day 6 and 7:rest

Re: Mike Mentzer beginner workout routine

Posted by: Paul

Yes, as a beginner you are doing a few things wrong:

You are overtraining as far as volume - doing too many exercises for each body part and too many sets for each exercise.

And you are under training as far a frequency - for a beginner only training each body part once a week is too long to wait.

For beginners Mike Mentzer recommended a full body workout routine done three times a week, Monday Wednesday and Friday, only 1 set of 1 exercise for each body part.

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

You will get much better results on this routine.

If you want to learn how to do high intensity training the right way, checkout my new book on Mike Mentzer and High Intensity Training https://www.trulyhuge.com/mike-mentzer-book.html

If you have any other questions about Mike Mentzer or High Intensity Training email me and I'll get back to you with an answer as quick as I can.

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