Mike Mentzer/Consolidation Program

Just do push ups and body weight dips all the time and be on a constant cut even if you can’t make it to the gym

Drink a dozen raw eggs a day and you’ll be pretty full all the time

Don’t take protein powder it’s basically an adult milkshake


Mike mentzer was on steroids and amphetamines. There’s no shortcut for a regular person. If you want to look good you gotta eat less and do more work. They put calories in the air these days

Mentzer was a nutcase and not in a good way. He was mentally unstable and weak was addicted to pills and chain smoked cigarettes even while he was competing. He wasn’t healthy. Bodybuilding is a wacky sport and there are plenty of nutcases that actually were genuinely smart. Mentzer wasn’t one of them. There’s a reason he didn’t see 50.

Not necessarily trying to emulate too much of what he did. Obviously that’s another level. Mainly just seeing if the principle of doing a few super intense to failure sets for each muscle group once a week will result in gains.

I mean if I can do a 30-40 minute intense workout twice a week and see gains, I’ll take it. It’s hard for me to get it done 4-5 days

I think you could do twice a week and make progress. Each set until you can’t perform a full rep with good form. This is not a cardio session so rest between sets to recover is key to make sure your limits are imposed by target muscle fatigue not generalized fatigue.

You should be able to progress in weight or reps every week for quite a while given the week rest for each muscle group. This will be motivating.
Goal should be to finish your set around 8-12 reps to start, focus on form. Once established after a couple months or so, then reducing rep target to 5-8 and going heavier makes sense.

I would be extra cautious on shoulders, pick a comfortable movement and start with lower weight as they are the most prone to injury in my experience. This may mean doing more reps each set for them. I prefer dumbbells for shoulder press. DBs are for chest movements are also the safest for the shoulders

Workout 1 Legs/Shoulders/Biceps
5 minutes for warmup sets.
1. Superset compound heavy leg movement (squat/leg press/hack squat)
2. Rest 1 minute
3. Some form of shoulder press
4. Rest 1 minute
5. Repeat 1-4 x 2
6. Bulgarian Split squats
7. Rest 1 minute
8. Lateral raise
9. Rest 30s
10. Repeat 6-9 again
11. Leg extension
12. Rest 30s
13. bicep curl
14. Rest 30s
15. +/- calf raises holding big stretch at bottom each rep
15. Repeat from 10 twice

Should take 30-40 minutes

Workout 2 Back/Chest/Triceps
5 minute workup
1. Wide grip lat pulldown or assisted pullup
2. Rest 1 minute
3. Chest press
4. Rest 1 minute
5. Repeat 1-4x2
6. Lat biased row (neutral grip, elbows stay tucked into side, hands finish around waist level)
7. Rest 1 minute
8. incline chest press
9. Rest 1 minute
10. Repeat 6-9 once
11. Pronated grip row(elbows move out laterally from body, hands finish around nipple level)
12. Rest 1 minute
13.Tricep extension
14. Rest 1 minute
15. Repeat 11-14 x2

Should take 35-40 minutes