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Mike Mentzer Consolidation Routine: 2 Month outcomes! – jj

Mike Mentzer Consolidation Routine: 2 Month outcomes!

Book i referenced was body by science by Dr Doug McGuff.

Workout clips: 7:04

Strength results: 16:57


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  1. Thanks for the video. I was never quite sure when talking about Consolidated Training if Mentzer still advocated slower tempos. He talks about a slow tempo for underhand pulldowns, but no so much for the other lifts (in his Underground Seminar and book High Intensity Training The Mike Mentzer Way.)

    In regards to training beyond positive failure I think you need to listen to your body. Things like static holds, rest pause, and other advanced techniques can be quite taxing on the system. I look at them like training wheels, they're to help new people to HIT learn about proper intensity. The other use would be to bring up a lagging body part, but I still think they should be used sparingly.

    If you like the routine and are happy with the results, stick with it regardless of what anyone says. If not try something else.

    I subbed, will be interested in watching your progress. 👍

  2. Hey Sam, just subscribed and catching up on your old videos. I’ve been following SS novice program (ish) too and making YouTube videos to track my progress like you did in the past, I’m watching them now. Awesome! I’m only 7 weeks in to it and it’s going well so far but I’m making a lot of mistakes so it’s helpful to find your videos. Cheers pal good stuff, look forward to seeing more 👍

  3. Hey. I do not know English, so I use an online translator.
    Mike advised to do a 4 second positive phase of the movement and 4 negative (and if there is an outfit in an abbreviated position, then there linger for 2 seconds). That is, 1 repetition = 8-10 seconds. For the upper body, Mike advised doing 6-10 reps. It turns out that the muscle under load will be from 48-100 seconds. John Little wrote that if the set lasts 90 seconds, he trains both aerobic and anaerobic in the ratio of 50-50. Is it not better to make a positive and negative phase of movement for 2 seconds, then the time under load would be 24-60 seconds? This is more like anaerobic work.

  4. Not sure of doing both Deadlift and Squat in the same workout is necessary. I saw a Mike Mentzer lecture on YT and he advocates just as little as 2 exercises every 3 or 4 days. Aa whole body workout can yield results as long as you get complete recovery of at least 7 days or more – you need to see the interview of Doug McGuff by Dr Mercola it will take you too the next level – Doug McGuff is the leader of high intensity information today…https://youtu.be/fQra-ME7vIo

  5. I'm going to give you some advice
    I've gone through your channel and seen you tried both starting strength and Mike Mentzer's consolidation routine. The thing that stands out to me clearly is that you are not doing either of these programs correctly. I went from a 110kg for 8 to 170kg for 8 deadlift in like a bit over a year on Mikes consolidation routine. Know why? cos I did the program, I ATE food, and I made sure I could recover as best I could. After that program I created my own split based on those principles. I left the consolidation routine cos I was starting to plateau and did not find the answers given in Mike's books too helpful in fixing them, I even worked with a coach too, a protege of Mike Mentzer himself, and the problem eventually boiled down to me not being able to sleep properly because the sedentary lifestyle associated with hit was fucking me up mentally. THAT is exhausting the program, that is exploring every avenue.

    After I parted ways with the coach I formed my own workout routine based on mikes principles but adjusted for my needs. In a bit over six months I was hitting a 180 kg deadlift for 9 reps, a 140 kg squat for 5 reps and a 90 kg bench for 7 reps. I was doing pullups at a bodyweight of 95 kg with a 20 kg plate hanging from me. Know how I got there? by EATING and sleeping and monitoring my recovery. By the end of the year I was 102.5 kg, so I set about attaining my new goal, drop weight. I stayed on a consistent diet till I was 90.6 kg where I decided I was happy with how I looked.

    Now its back to the grindstone, time to regain strength. I wanted to try starting strength because I felt I needed to train using a more high volume approach for my sleep quality (which suffered with HIT as mentioned before) and because I always thought I had missed out by not doing starting strength given it's popularity. Within a month of doing the program right from the novice stage I had recovered a significant amount of my former strength. For example I built my squat back up from one set of 120kg for 6 to 132.5 kg for 3 sets of 5, so I added 12.5 kg and tripled the amount of volume I could handle. I got my deadlift back from around 140kg to 170 kg for 5 double overhand even tho I stopped using straps, because I DID THE PROGRAM. I ate enough to recover and get stronger and grow. Right now I have hit a plateau, but you know what I am not doing? I'm not going to give up and move on to the next program like you did, cos that will get you nowhere. Instead I read the book, it mentioned back off periods to reset and recover so I will try that. If that does not work I will either eat more and start to gain some weight again or move to the next phase in the novice program with the chinups and light squat days. The book literally tells you what to do, If you have a love affair with your abs you need to let that go man, we've all been there at one time in our lifting journey, and we all learn that unless you are genetically ripped or on a cocktail of drugs, you will gain some fat in your pursuit of muscle, that's just how it is! Get over it! Get over yourself, yes I read your little post in the description of the SS video and I'm sorry but clearly you do need a wake up call, you should take criticism if you want to progress, especially if its from a more experienced lifter than you because 9 times out of 10 they actually know what they are talking about!

    If you wan't advice I'll help you, so will all the people shitting on you in the comments. But you need to do us all a favour first and sort out your own shit. Take your head out your ass, our words can't help you if your head is crap clogged.

  6. This is pure strength training, not for bulk, also building strength this way is alittle wrong, you can damage your body alot faster, a better way is to dig up a concrete cellar and remove all the gunk from the inside, that will strengthen you believe me

  7. I too have seen great results in both muscle hypertrophy and strength (esp. strength) from this routine. BUT you need to stop super-slow shit because long term you will become weaker as you are reducing type 2 fibers which are necessary for power.

    Just go smooth and add small weight increments like 0.5 to 1kg per workout and forget negatives, forced etc. It's the weight on the bar that matters over the long term. Slow tempo is for pussies!

  8. You've been getting some great results congrats ! I use a lot of rest pause as well and i revel in the intensity & burn however i agree that it may be overkill but to what extent it's hard to say . You've just got to monitor you're progress in order to determine how it's affecting you're size/strength .

  9. Have you added any muscle with this method or are you just getting better at doing really slow reps? Does this stuff have any carryover to your normal lifts? I'd test my maxes now and then just to make sure that I wasn't wasting my time…

  10. Sam, I'm not sure where you stand currently on aesthetics vs pure performance, but what I've been doing recently is doing very small jumps on my lifts, and not with weight.
    So basically I'll pick a weight that I can do for a couple reps at an rpe 7 or 8, and do maybe 3 sets of 2 for a total of 6 reps. Fairly easy, not too taxing, then after a day off, go in, and do whatever rep-set scheme that will increase the total number of reps by 1 or 2. So next training session, I would increase the reps to 8. Next session 10, then 12, 14, 15, 16, 18, etc. I personally see no need in going over anymore that 25 reps, unless I'm just fucking around and maybe trying to see how many reps I can get with 135 on bench/squat. But once you reach around 20-25 total reps with whatever said weight was, increase the weight, and restart the total amount of working reps to 3,4, or 6, something low. Increase the reps, then increase the weight. The key factor is to start every training block with a weight that you can easily complete the workout with, nothing you grind with. Allows you to train the lifts more often. However, I must say I'm currently eating at anywhere from a 1000 to a 2000 calorie surplus everyday, but this method has been working for my girlfriend as well, and she eats in a much smaller surplus, sometimes she even eats in a deficit. Just something I thought you might want to try, I don't believe there's much science behind this, but it was just something I thought of about 6 months ago, and I'm nearing hitting a 3 plate bench after thinking it would be out of my reach.

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