Started a new routine this week. what do you think?

[R2D2]

Mike Mentzer’s modified old school “most productive” two-day split

Workout 1 (Day A) of Mentzer’s Routine

Leg Exercises


i. Super Set of {Leg Extensions and Leg Presses}


—{1 Super Set} x 6-8 Reps


ii. Squats


—1 Set x 6-8 Reps


iii. Leg Curls


—2 Sets x 6-8 Reps


iv. Calf Raises


—2 Sets x 6-8 Reps


v. Toe Presses


—1 Set of 6-8 Reps


Chest Exercises


i. Super Set of {Dumbbell Flyes or Pec Deck}


—{1-2 Super Set} x 6-8 Reps


ii. Incline Presses


—1 Set of 6-8 Reps


iii. Chest Dips


—2 Set of 6-8 Reps


Triceps Exercises


i. Super Set of {Triceps Pushdowns}


—{1 Super Set} of 6-8 Reps


ii. Triceps Dips


—1 Set of 6-8 Reps


iii. Lying Triceps Extensions


—2 Set of 6-8 Reps


Mods/Accessories:


Core, Hip Abductors, Glutes, Push Sled, Battle ropes



Workout 2 (Day b) of Mentzer’s Routine


Back Exercises


i. Super Set of {Nautilus Pullovers}


—{2 Super Sets} of 6-8 Reps


ii. Close Grip Pulldowns


—1 Set of 6-8 Reps


iii. Bent-Over Barbell Rows


—2 Set of 6-8 Reps


Traps Exercises


i. Super Set of {Universal Machine Shrugs}


—{2 Super Sets} of 6-8 Reps


ii. Upright Rows


—1 Set of 6-8 Reps


Shoulder Exercises


i. Super Set of {Nautilus Laterals}


—{2 Super Sets} of 6-8 Reps


ii. Nautilus Presses


—1 Set of 6-8 Reps


iii. Rear Delt Rows


—2 Set of 6-8 Reps


Biceps Exercises


i. Standing Barbell Curls


—1 Set of 6-8 Reps


ii. Concentration Curls


—2 Set of 6-8 Reps


Mods/Accessories:

Deadlifts, Rotators, Pull sled, Climbing ropes, Forearms, Weighted carries

 

[R2D2]

I'll probably mix it up and work some different exercises in, but i'm mostly sticking to that volume on the core exercises. I'll do some more reps for some of the accessory stuff.

 

[MattyIce]

I'll probably mix it up and work some different exercises in, but i'm mostly sticking to that volume on the core exercises. I'll do some more reps for some of the accessory stuff.

What’s the split2 days rest 1 day repeat? Looks like 16 sets per workout, which is sitting right in the sweet spot for sure. I’ll post up my recent workout configuration if you don’t mind, compare notes. lol I’m pushing volume, lower weight, med-high reps… 4 days -rest - 1day BB style wo -rest. Moving through the rotations at a quicker pace, sorta pushing the cardio a good bit. I’ll post my today’s workout later.

 

[GetBig8586]

Sounds like a good ass workout.

 

[MattyIce]

4x a week push/pull -ish
I choose 9 exercises. 1 main muscle group.. like today was back. 3 rounds of 3 exercises at 3 sets each drop sets.
Round 1
Smith bent row 75%-80-failure
Band bent row- failure X3
Leg ext- failure x3
Drop settled 3 x—— 2 minute rest between each group
Round 2
Lat pull front /behind neck x3
Band hammer curl failure x3
Deadlift body weigh reps 10-15-20
Round 3
Pull-up failure x3
Dips failure x3
Body weigh squats 20 reps x3

After workout equals 27 sets.

1x a week will do BB style isolated muscle group or two.
2 days of rest or do some cardio.

 

[GRIM]

Gotta find what works for you. I found long ago I need volume. 50 sets isn't uncommon for my workouts. I don't break I hit one set to the next.

 

[MattyIce]

Gotta find what works for you. I found long ago I need volume. 50 sets isn't uncommon for my workouts. I don't break I hit one set to the next.

Exactly. I couldn’t give a shit about benching 400 lbs… I can rep 225 for 28x. On squats, I usually do sets of 30 reps with 200-250 lbs. 1rep max has no use to me. I can only see potential for injury at my senior citizen age. lol

 

[GRIM]

Exactly. I couldn’t give a shit about benching 400 lbs… I can rep 225 for 28x. On squats, I usually do sets of 30 reps with 200-250 lbs. 1rep max has no use to me. I can only see potential for injury at my senior citizen age. lol

Totally agree. I can't do cardio so I lift like a cardio .plus my one sides so weak but I try doing same weights on each side

 

[Roc]

I have done it all, the key to me is to keep intensity high as fuck! I pick 4-5 exercises one warm up, and 2 heavy as I can handle for a good 6-8. If your pushing with min rest, you don’t need to be in there all night. Sometimes I’ll do all squat work, just plant my ass in the rack and push a good 16-20 sets

 

[R2D2]

i'm lifting every other day and i'll do cardio on the off days.

 

[MattyIce]

i'm lifting every other day and i'll do cardio on the off days.

You find you’re getting work you need for your goals? Do you get sore the following day?

 

[MattyIce]

Today:
Group 1
Face pulls
Hammy curls
DB bicep curls

Group 2
Smith shrugs
Leg extension
Aussie pull-ups underhand grip

Group 3
Farmers walk
Calf raise
Ab/Adducter raises

3 drop sets of each group, all to failure