Mike Mentzer’s physique was thick. Even relaxed he looked Herculean, as in this gym shot from the ’70s.
He was 5’8” and competed at around 220 pounds. Mentzer never won the Mr. Olympia; however, he did place second to Frank Zane in his first attempt in 1979, only to place fourth the next year when Arnold made his comeback in Australia…
Mentzer died in 2001 of a heart condition at the age of 49, his bodybuilding potential never realized because he was so pissed at that 1980 Mr. Olympia outcome that he retired way too early. His training methods live on, however…
Mentzer considered himself a student of scientific protocols for hypertrophy, and his brief, intense workouts quickly attacked multiple muscle-fiber types. When he was training for the ’80 Mr. Olympia, he used the modified Pre-Ex method.
For example, for chest he did a higher-rep set of Nautilus flyes (isolation), rested only briefly, then did a heavy lower-rep set of Nautilus decline presses. Yes, one set of each exercise only—higher-rep isolation followed by lower-rep compound, both with slower, controlled repetitions. (For more on Mentzer and how he built Herculean mass with Pre-Ex, see The Pre-Ex 3X Mass Workout e-book.)
Mentzer’s modified Pre-Ex with a higher-rep slow-twitch set followed by a lower-rep fast-twitch one is a version of our STX method, slow-twitch exhaustion, which we outline in our newly expanded Quick-Start Muscle-Building ebook.
The new STX workouts in that ebook are two different full-body workouts (similar to Mentzer’s). You can alternate them Monday, Wednesday, and Friday or attack them on only two nonconsecutive days a week—we like Monday and Thursday. You could also customize them into a split routine, upper body one day, lower the next.
Each workout is tailored to build muscle with the anabolic STX method in a bare-bones home gym with only moderate poundages—all you need is an adjustable bench and dumbbells (50-pound PowerBlock set is all most trainees need)…
Add this newly updated ebook to your mass-building library by clicking HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
Lemons & Masculinity
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