Mike Mentzer Explains His Consolidation Program

The evolution of the Consolidation Program:
1996 - Heavy Duty 2: Mind and Body (before printing)
workout one: workout two:
1. squats or leg presses 1. regular deadlifts or shrugs
2. standing calf raises 2. close grip, palms down pulldowns
3. barbell or machine rows 3. presses behind neck
4. dips

After experimenting Mike came with this next version
1996 - Heavy Duty 2: Mind and Body (printed)
workout one: workout two:
1. squats - alternated with leg press 1. deadlift - alternated with shrugs
2. close grip, palms down pulldowns 2. preses behind neck
3. dips 3. standing calf raises

1998 - last version
workout one: workout two:
1. squats 1. deadlift
2. close grip, palms down pulldowns 2. dips

All exercises: 3 warm up sets, building up the resistance.
1 working set to failure.

Song: I-85
Artist: Kia

[tektoniks_architects]

This was a revolutionary innovation. The only addition I've made to workout 2 is to add either Military Presses or alternate with Incline BP, as Dips seem to minimize upper chest/shoulder tie-in and coverage....but all in all, this workout strategy is incredible. I usually put these two workouts a minimum of 5 days apart, depending on what else is going in my life. During baseball season, when I play 1-2games a week, this workout schedule gets pushed to one workout/week. This is Mentzer's greatest innovation apart from an emphasis on High Intensity. TY for the video.

[ArjanMeijer-HIT]

The evolution of the Consolidation Program:
1996 - Heavy Duty 2: Mind and Body (before printing)
workout one: workout two:
1. squats or leg presses 1. regular deadlifts or shrugs
2. standing calf raises 2. close grip, palms down pulldowns
3. barbell or machine rows 3. presses behind neck
4. dips

After experimenting Mike came with this next version
1996 - Heavy Duty 2: Mind and Body (printed)
workout one: workout two:
1. squats - alternated with leg press 1. deadlift - alternated with shrugs
2. close grip, palms down pulldowns 2. preses behind neck
3. dips 3. standing calf raises

1998 - last version
workout one: workout two:
1. squats 1. deadlift
2. close grip, palms down pulldowns 2. dips

All exercises: 3 warm up sets, building up the resistance.
1 working set to failure.

[ArjanMeijer-HIT]

For people that are interested, I am going to make a few more video's on the Consolidation program. I started a few weeks ago with the program and I am going to share my findings and results.

[DanLetts]

Mike Mentzers consolidation routine is very similar to the “ultra abbreviated”routine that Stewart McRobert published in his brilliant book Beyond Brawn

The point is to focus on just a small handful of compound exercises, ideally it would be one for the lower body and two for the upper body.

My favourite combination is:

Leg press
Palms up close grip pull downs
Dips

It’s important to understand that a muscle does not need direct stimulation in order to receive an adequate growth stimulus. This is important!

If you were a busy man and you only had time to train once a week, you could build a big and strong body focussing on just a handful of compound exercises. I know this because I’ve done it.

Also understand that it takes just one set to failure to trigger the growth mechanism, once you’ve driven a nail into a board of wood there is no point continuing to whack it with a hammer. You don’t trigger the growth mechanism 20 times in a work out, you trigger it just once.

Here is the program I’ve been using for the last couple of years to great effect:

Palms up close grip pulldowns X1
Chest press X1
Leg press X1

As you can see it’s just three working sets a week. That’s all. Each set is trained with a slow controlled rep cadence of four seconds up and four seconds down. Every muscle in my body is growing even those that I don’t train directly such as triceps, biceps, calves and traps.

The leg press will more than suffice to train the calves, the quadriceps, the hamstrings and glutes

The close grip palms up pull downs will more than suffice to train the biceps, the abs, the forearms and the back

And the dips will take care of the chest, the triceps and the delts

Rid yourself of the notion that it takes a lot of exercise to build a big and strong body. It doesn’t.

[michaelsofine]

The trainer I follow actually recommends low volume workouts too. It is tempting to lift weights everyday for the rush of dopamine but you get stronger in recovery…

[Georg]

I did the Consolidation Program for a couple of months and also the "athletes routine". It's a big mental challenge, but it worked perfectly.
I only changed to another routine, because i couldn't resist to workout more often. I'm sure i will get back to it soon.

[montanaplease]

I have probably listen to Mike Mentzer now for maybe six hours this past week. I am curious if there’s any professional bodybuilders that have ever done this high intensity workout from day one and got to Mr. Olympia type status

[jeromemontana]

This is how elite sprinters train- as fast as possible, every time, as many times

[gopherstate]

Just a brilliant Man and a great routine.

I have been a trainer since 1976. I have a degree in Physical Education and Athletic Training and I have met Mr. Mentzer twice.
Once in 78 Just before his Mr. Universe win that September. And in 1980 in November a month after his loss to Arnold.
He was unique and inspiring. Having said that I will now modify his routine.

Several of his comments don't match. His 4-2-4 cadence does not match how his training in the video of the young bodybuilder. (Who is training super slow)
I don't agree with the classic deadlift grip. It places the palm-up bicep at an anatomical disadvantage and is an easy way to tear a bicep tendon. If you feel your grip is going to slip use straps.

You are not built like Mike. Mike was 5'8 I am 6'4 we are two very different lifting levers. Mike got nothing from the Bench Press and preferred Dipps and Flys. He was built perfectly for the squat and had a short femur and could lower himself with an almost straight back?

Mike had huge forearms that got big just from gripping the bar, mine are not like that. His calves were already huge. And he could Bench Press 300 lbs by the time he was 18. And his arms were 20 inches by 19.

But the most fantastic thing I noticed about Mike was when I sized him up wasn't when I saw him in front or back view.
It was when Mike Mentzer turned to the side that I gave up my bodybuilding dreams. Because in July of 78, Mike weighed about 205 lbs (in 80 he was 245 by November), And his arms unpumped and looked around 18 inches.

It was the size of Mike's head which resembled a Shetland pony. Basically, his structure could hold a massive amount of muscle for his 5'8 inch frame. Add the fact that he took massive amounts of steroids and fueled his workouts with ever-increasing doses of amphetamines and his results are going to dwarf yours. And his structure could take it.

For the rest of us mear mortals I suggest we modify his routines and our expectations.

The workout should take 20 minutes if it takes longer stop and leave the gym. (P=W/T) Train to Momentary Muscular Fatigue or at the point that you break form.

Routine A Monday
1 Leg Press 2 sets 8-15 (alternate Leg Ext. Leg Curls) for variety
2 Seated Calf Raise 2 sets 15-20
3 Hammer position Pulldown 2 sets 8-12
4 Pullovers 2 sets 10

Routine B Thursday
1 Incline Bench Press (Smith Machine) 2 sets 8-12
2 Cable Upright Row 2 sets 8-12
3 Tricep Pushdown
4 Cable Bar Curls ( 2 cycles 8-12 no rest )

If you are not a competitive athlete there is no reason to do a deadlift or squat, Bench press, or Press behind the neck. These moves are dangerous and are not things you should practice at 65. And I am 65. And I intend to train to 85.
I add Seated Calf Raises because I am not Mike he was gifted. I am not.
I use the triangle attachment for Lat pulls because it places my hands in a hammer curl position making it a stronger movement and hitting my forearms which Mike had when he was a baby Mentzer.
I do an Incline Bench because I feel it and I think a high chest is more manly than a bulbous and sagging one once you get to my age.
I do a cable Upright Row because I can lean back and use a wide grip under continuous tension. It also hits my traps.
Nothing replicates Tricep pushdowns. They are perfect. Put one foot in front of the other for balance and stay strict.
I do Cable Curls in a superset with triceps to pump both arm muscles at the same time. Cables are superior to weights and machines use them whenever you can for the continuous tension they provide.

Body by Bake

[ridwanashari]

HD 2 not work well on my progression now im trying HD 1

[taylenday]

The consolidation program is used for people who do not tolerate high intensity work out stress very well, which is btw almost everyone who isn't a genetic elite. I've been a personal trainer for nearly 14 years and the consolidation program is literally all you need. But because we're so brain washed by the industry we think that we need bro splits because they do yield results. Yet not nearly the results this program yields. It's called bodybuilding, not bodydestruction. Focus on the building.

[gischalav]

this is the perfect dad workout hahah
weighted dips you can go insanely heavy same with neutral chinups if you dont have machines
as for squat you can do a heel elevated highbar, front, many options, and deadlift id pick romanian or maybe trapbar if it wanted some mroe quadz

[donutfitness]

I did not have success on the consolidation program. I think many people can handle a little more volume. I do go with the 1 set to failure but I like to do that with a few more movements and can personally handle much more frequency (~3x a week). As Mike said, you need to follow the data and I'd regress doing his consolidation program.

[DaNnEKlaiNe]

Hello, all 7 rest days i need to eat 25% of protein intake? so in 3300kcal is around 200Protein per day? Im correct?

[jellewierda]

This is only a part of the whole original video. In the complete video the workout looks different and much more intense.

[adamfolino]

What if you cant deadlift due to a injury what can you substitute with ..

[jimmyg]

This routine I still use exclusively and make routine gains every every session

[sbcchartering]

This man had the best logical explanations for his training. Unlike today that people are stuffed with enhancers whether steroids or otherwise and claim scientific studies. I don’t know if his methods work unless very genetically gifted but all other methods have not proved we are not wasting out time. Just saying…

[robm]

Thanks for the video, mate! 👍

Can pull downs be replaced by chin up? Luckily I am atm able to perform 7 very slow, controlled chin ups. Shouldn’t be a big issue - or what do you think? I do my workout at home, hence the question.

[drees]

This guy was the perfect bodybuilder as far as being well rounded, intellectual, humorous etc. I’m only curious to know what he might have done or changed 20+ years later since he passed. I’ve tried to find some of Dorian Yates stuff but he’s more general, never seen him talk about specifics like Mike