Summary of "How Mike Mentzer Really Trained for His Peak Physique at the 1980 Mr. Olympia"
Key Wellness and Training Strategies from Mike Mentzer’s 1980 Mr. Olympia Preparation
- Training Frequency and Structure
- Full body workouts every session.
- Routine performed three times per week.
- Consisted of 14 exercises, one set each.
- Exercises remained consistent with minimal variation except for resistance increases when rep goals were met.
- Exercise Selection
- Primarily used Nautilus machines with only one free-weight exercise: barbell squats.
- No bench presses, rows, or deadlifts included.
- Routine included:
- Nautilus leg press
- Nautilus leg extension
- Barbell squat
- Nautilus pullover
- Nautilus torso arm to neck/chest
- Nautilus arm cross
- Nautilus decline chest press
- Nautilus rowing back
- Nautilus lateral raise
- Nautilus overhead press
- Nautilus plate loaded or compound bicep
- Chin-ups
- Nautilus plate loaded or compound tricep
- Parallel dips
- Repetition Scheme and Tempo
- Lower body: 10-15 reps.
- Upper body: 6-8 reps.
- Slow, controlled reps with approximate timing:
- 3 seconds positive (lifting)
- 1 second hold
- 5 seconds negative (lowering)
- Focus on smooth, deliberate movements.
- Intensity and Consistency
- Workouts were extremely intense and brutal.
- No missed sessions or excuses.
- High intensity with strict adherence to routine.
- Cardio and Conditioning
- No formal cardio training.
- Only light activity was biking one mile to and from the gym.
- Nutrition
- No special or low-carb diets.
- Simple eating habits, often tuna and mayonnaise sandwiches on whole wheat bread.
- Rarely ate out at restaurants.
- Body Composition
- Maintained a slight layer of body fat below the navel during training.
- Achieved peak condition with paper-thin skin and high vascularity after final workout before contest.
- Drug Use
- No injectable steroids used during training period.
- Oral drug use unknown but assumed possible.
- Additional Notes
- Mike Mentzer’s peak physique was likely reached about a month before the contest.
- Natural Bodybuilder Roger Schwab also used the same routine but trained twice weekly instead of three times.
Presenters / Sources
- Trainer and IFBB international judge (unnamed narrator)
- Mike Mentzer (Bodybuilder)
- Roger Schwab (natural Bodybuilder, mentioned)
Category
Wellness and Self-Improvement
