MIKE MENTZER: TRICEPS TRAINING #mikementzer #gym #motivation #bodybuilding #triceps

Summary

Mike Mentzer's groundbreaking bodybuilding career is highlighted by his perfect scores in multiple competitions, including Mr. Universe and Mr. Olympia. His approach to arm training, especially triceps development, was rooted in understanding muscle structure and the importance of training the triceps as the largest muscle in the upper arm. Mentzer emphasized the need for heavy resistance exercises, like dips and press downs, to stimulate muscle growth. He also recommended incorporating compound movements and leg training to enhance overall hormonal responses. His method focused on controlled, deliberate movements to avoid injury and maximize muscle contraction, offering valuable insights for serious bodybuilders.

Takeaways

• 😀 Mike Mentzer was the first bodybuilder to win Mr. Universe, Southern Pro Cup, Pittsburgh Knight of Champions, and Mr. Olympia prejudging with a perfect score.
• 😀 Mentzer's triceps were considered spectacular due to their size, shape, and striations, contributing to his unique physique.
• 😀 Mentzer emphasized the importance of training triceps alongside biceps for balanced arm development, as triceps make up a larger portion of the upper arm.
• 😀 Many bodybuilders neglect triceps training, focusing too much on biceps, which hinders overall arm growth.
• 😀 Full-body growth, including leg training, indirectly stimulates triceps development by boosting testosterone levels, as supported by scientific research.
• 😀 Mentzer recommended heavy leg training to stimulate growth in the entire body, indirectly benefiting muscle groups like the triceps.
• 😀 The triceps have three heads: lateral, medial, and long, each playing a different role depending on the exercise and resistance level.
• 😀 The medial head of the triceps does most of the work during normal activities, but with higher resistance, the lateral and long heads become more involved.
• 😀 Beginners often struggle to develop the long and lateral heads of the triceps, which are considered less active during normal work.
• 😀 For optimal triceps growth, exercises should involve heavy resistance and straighten the arm to around 90°, with dips being the most effective exercise.
• 😀 Mentzer advised against using a rope for triceps press downs, recommending a straight or V-bar instead for better muscle contraction and stability.

Q & A

What made Mike Mentzer's physique unique in bodybuilding?

Mike Mentzer's physique was unique because of his impeccable record, including being the first bodybuilder to win Mr. Universe with a perfect score and achieving perfect scores in multiple other contests. His triceps, in particular, were considered spectacular due to their size, shape, and striations.

Why did Mike Mentzer believe most bodybuilders neglected their triceps?

Mentzer believed that many bodybuilders focused too much on their biceps, the 'show muscle,' and neglected the triceps, which is the largest muscle in the upper arm. This resulted in underdeveloped arms despite having a developed biceps.

How do triceps contribute to overall arm development?

Triceps contribute to overall arm development because they are the largest muscle in the upper arm, with a greater cross-sectional area than the biceps. For balanced arm size, it’s crucial to give equal attention to both the triceps and biceps.

What was the significance of training legs, according to Mike Mentzer?

Mentzer emphasized the importance of training legs because the growth of large muscle groups like the legs helps stimulate overall body growth, indirectly aiding in the development of smaller muscles like the triceps due to the release of hormones like testosterone.

What did the 1991 Scandinavian study support regarding Mike Mentzer's training theory?

The 1991 study supported Mentzer's theory that training large muscle groups like the legs increases hormonal levels, such as cortisol and testosterone, which enhances muscle growth throughout the body. This was shown by the higher improvement in arm strength for those who included leg exercises in their training.

How are the three heads of the triceps activated differently during training?

The three heads of the triceps (lateral, medial, and long) are activated to different degrees based on the resistance level. The medial head does most of the work during normal activities, while the lateral and long heads are more engaged with higher resistance levels.

What mistake did Mike Mentzer avoid that many young bodybuilders make?

Mike Mentzer avoided the mistake of neglecting the rest of his body to focus solely on arm development. He understood that overall muscle growth is necessary for balanced development and emphasized the importance of training all muscle groups.

What were the most effective exercises for triceps according to Mike Mentzer?

Mike Mentzer recommended heavy dips and triceps press downs as the most effective exercises for developing the triceps. He found dips to be especially useful due to the ability to use heavy weights and the benefit of the negative phase of the movement.

Why did Mike Mentzer advise against using a rope for triceps press downs?

Mentzer advised against using a rope for triceps press downs because it allows too much freedom of movement, making it harder to focus on contracting the triceps. He recommended using a straight or v-bar to provide greater stability and a better contraction of the muscle.

What is the recommended triceps workout that Mike Mentzer followed?

Mike Mentzer’s recommended triceps workout consists of: 1) Triceps press downs (6-10 reps), 2) Lying French presses (6-10 reps), and 3) Dips to failure (3-5 reps), followed by negative dips if necessary. He advocated performing these exercises in a superset fashion to maximize growth.