MIKE MENTZER: THE MODIFIED/IMPROVED CONSOLIDATED PROGRAM

In 1998, two years after first writing about his “Consolidated Program” in his book Heavy Duty II: Mind & Body, Mike discovered that performing three exercises in a given workout (which was the original Consolidated Program), posed a problem for some trainees in terms of overlap for the muscles of the upper body. After some fine-tuning with his clients, he reduced the volume of the program down to two exercises per workout and created two different workouts of two exercises each. Each set was performed for one set to failure after a (very) brief warmup. He didn’t recommend that all trainees use this program, nor that those who did needed to stay with it in perpetuity. However, as he noted, from the perspective of performing the least amount of exercise necessary to stimulate a strength and size increase, you couldn’t get much lower - and, as each set represented activity that your body would need to recover from, the removal of superfluous sets meant that your body would not waste any of its energy performing exercises that did little other than drain your recovery ability. In this video, Mike explains the whys and wherefores of the program for those who find themselves on the lower end of the genetic tolerance to exercise continuum, as well as those who have become so strong that they simply cannot tolerate a lot of high-intensity sets in their current training sessions.

To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:

[catyear]

The consolidated program is the backbone of my routine, and I’ve been getting really good results...! R.I.P. Mike Mentzer, the rightful 1980 Mr Olympia ...!

[jorgeizamora]

i dont understand why people still looking for answers, Mike is the answer

[christopherosullivan]

I’ve been doing Mikes ideal routine 1 chest back 2 legs 3 shoulders arms 4 legs and honestly can’t believe the results. Just to give an example I’d been stuck on about 135lbs for three sets of 8-10 of leg extensions for months if not years. Slogging away in the gym, up to six times a week. No increases. First HIT session I do 140lbs for 10. Max. Absolute failure. A week later sat down and rattled out 140lbs for 16(!) reps. When I got to ten reps I had to look down and make sure I had the right weight. Never seen anything like it really. A month later and I just did 190 for 10 plus a few eccentrics with drop sets etc. I wouldn’t usually comment on videos but this stuff genuinely works and I’m absolutely loving the gym again. Anyway thank you for the video. Might try the consolidated routine soon. 👍

[R-vv]

Thanks for keeping mikes legacy alive for a new generation John

[golftips]

After listening to this video I still can see even to this day see how effective this program is. I have recently started using this program after being out of the gym for 6 months due to accident in which I broke both legs and ruptured both quad tendons in both knees. After having 4 surgeries at once on both legs I was bed ridden for a month before I was allowed to walk again. It was like starting over again learning to walk. Recently about 3 weeks ago I decided to start training again to rebuild my legs and build back up the strength in my knees. I finally gave up on physical therapy because of their methods and lack on strength progress in my knees. My chiropractor who was a weighlifer and football player in college suggested I use my own knowledge to build myself backup. I am now using the consolidated program with a slight twist of two sets once every 7 days. I am doing dips and leg presses and than 7 days later I am doing seated rows with leg extensions. Due to the leg injuries I am unable to do any dead lifts or squats but I might once I am fully recovered. The main point I wanted to make was the progress I have made after only two workouts for my upper body. I know anyone reading this might be thinking that it is strength that I am only regaining but the progress after only two workouts blows my mind even at my current age of 65 years old. I will regain the strength that I had and I can bet the farm I will pass where I was at. My dips went from 110 lbs for 10 reps on the first workout to 115 lbs for 17 reps and my seat rows went for 110 pounds for 7 reps to 110 pounds for 11 reps. So if you do the math that would be a 56% in strength on the rows and a 70 increase for the dips in only two workouts. I used a 4-2-4 rep protocol meaning 4 seconds on the positive. two second hold a the top of the movement and a 4 second negative on the lowering of the weight. On the last rep I would do a static hold for as long as possible and than lower the weight in a slow controlled manner taking as long as possible to lower the weight. This is making the one set as intense as possible and I think will make the gains all the greater. Once again Mike was right!

[roguetiger]

Haven't heard this much common sense in decades....this is how I started training as a young man....intuitively....then the gurus come along with isolation exercise and my growth plummeted to basics...and it works

[WalterM-hyfp]

I'm doing this one with 4 exercises per workout:
A
Deadlifts
Reverse Pull downs
Dips
Calve raises
B
Squats
Barbell Rows
Incline presses
Side laterals

[LukeD]

As a "midget of recovery" myself, I am going to jump on the consolidation program from today, after being beaten up and disheartened by many of the other 'bodybuilding' programs i have tried in the past to no avail. After listening to your channel, heavily, over the last few days; its makes enough logical sense for me to implicate these principles. Thanks for the uploads/information, you're service is much appreciated

[mws]

This is the core of my training since the late-90’s
Thanks for keeping Mike’s genius alive.

[dangerdavefreestyle]

I have been hitting the gym 2002- present and quite frustrated. I have frequented the bookstores yet never heard of this man. I have been into youtube just as much but only discovered all this material recently, i suppose i have been working at it inbetween a time after his death and a time when you got a hold of and uploaded all these tapes. It showed up on my recommended one day most likely due to an unrelenting persuit of knowledge as i follow and listen to many bodybuilders. Thanks for doing it!

[Dioc]

The consolidation program is the final and logical conclusion to Mike's philosophy. Its about efficiency. Its about cramming as much work as you possible can into a single workout program doing only what is absolutely necessary within a compressed amount of time. Its like in Algebra when you combine all like terms and get the final combined result. All roads lead to the consolidation program.

[oneflyguy]

a real fucking genious with a better understanding than anyone I have ever listened too! I did swartz for a whole nah nah Mike did more for me in 3 months!!!! Mentzer he is our man!!!

[biosphere]

I just found this channel and subscribed. I've lifted weights over 30 years and experimented with almost every bodybuilding strategy out there. I've concluded M.Mentzer's philosophy of HIT and the importance of recovery to be by far the most effective.

[Pablos]

Great uploads John, really impressive t you’ve been able to keep all these over the years .
FYI for viewers. The consolidation routine Mike is speaking about here is not his final thoughts on that routine. He modified it somewhat in 2000 and in his book High intensity training the Mike Mentzer way”, Chapter 15, Advanced consolidated training, the routine is shown in full.
Workout 1: squats, close grip palms up pull downs, Dips. All one set to failure.
Six to seven days rest no weights work at all then follow with,
Workout 2: deadlifts, press behind the neck, standing calf raises. All one set to failure
Six to seven days rest again.
Repeat.

[tylerscott]

There are 4 muscle quadrants in the body, posterior chain and torso for hinging and pulling and the anterior chain and torso for squatting and pushing. Modern minimalist programs are built around these movement patterns. This improved consolidated program is literally way ahead of its time. The idea is to train every muscle with the most finite amound of exercises and he's right this does it.

[DLux]

I've seen video's of people doing calisthenics and have incredible physiques, so what Dr. Mike is saying is true.

[dantheman]

I'm late 40's Holistic Chiro and have started this program. Feels good and makes sense.

[sman]

For this little
Volume to be effective it has to be ultra slow reps, a very light warm up set and then the 8-12 super slow set, it should be pure hell and your whole body should be shaking 😊

[HDT]

This workout ist absolutely genius, all i add is an isolation exercise for chest back and hamstrings

[hyrfweu]

Hi, can you please elaborate what the "new & improved" states here? From my knowledge of reading all the books of Mike Mentzer that I could ever get my hands on, in his last book High Intensity training the Mike Mentzer way with John Little, the consolidation workout consisted of 3 exercises in workout A & B.

Them being:

Workout A

1. Squats on a machine (alternated periodically with Leg Presses) [12-20 reps]
2. Close-Grip, Palms-Up Pulldowns [6-10]
3. Incline press (alternated periodically with dips) [6-10]


Workout B

1. Regular Deadlifts (alternated periodically with
Shrugs) [6-10]
2. Press Behind Neck (alternated periodically with machine shoulder press) [6/10]
3. Standing Calf Raises [12-20]

Where did he state that we should remove the 3rd exercises as well?

Or is this info of mine outdated & synced of Heavy Duty 2: Mind & body?

Also, thank you SO much for this channel, I can't thank you enough, please share a sol addy if you can, would love to send something as a token of my appreciation