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Mike Mentzer’s Heavy Duty Triceps Routine


Mike Mentzer’s Heavy Duty Relaxed PosedThis is the first in a series of installments that will highlight the greats and the training routines that they employed.

Mike Mentzer’s owned a pair of seriously full blown triceps. They were “ham-like” from deltoid to elbow. His triceps we not missing an ounce of development. His triceps sweep was down right scary-good. So did Mr. Mentzer use a myriad of movements and exercises to attain his triceps size? The answer is no for Mr. Heavy Duty. Mentzer didn’t do more than two exercises during a triceps workout. Mentzer also kept his set totals to four or six. The Mentzer Heavy Duty technique was what created the brutality needed to develop serious muscle. He pushed every set to failure, absolute failure.

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Forced reps performed with a training partner were a crucial part of Mentzer’s workload. Mentzer’s training partner would also assist Mentzer with lifting the weight into position to perform negative only reps. This created a three stage set. A “Trio of Pain” if you will: first a positive failure, followed by forced reps, and finally capped off by negative failure.

Let’s take a look at a Mentzer staple:

Superset

Nautilus triceps extensions or Lat machine pushdowns (lat machine’s more prevalent nowadays):
3 sets of 8 reps using the Trio of Pain

Weighted Dips:
3 sets of 8 reps using the Trio of Pain

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About the Author

Dennis Rosato is an urban explorer and writer. He has tackled the swamps of the Everglades, the mean streets of New York City and now his latest journey is to overcome obesity! The ultimate lover of food, Dennis quickly realized that if he continued on his path of abandon that diabetes and heart disease were soon to follow. Dennis' latest goal is to be a Super Hero to his three children. Can he attain an eight pack set of abdominal muscles and a 31 inch waist? Are the 20 inch arms he desires within his reach? There is only one way to find out for Dennis, to gain control! Control and order have become his mantra. Dennis explores diet, fitness and nutrition with vigorous research and hands on insight.

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  1. A triple superset like that is killer. It is important to note that beginners should not start themselves off doing this type of workout. They should be starting with just straight sets – NO SUPERSETS until you start to plateau, then add one. If you start off doing this type of heavy superset workout right away, your body will get used to it quickly and you will be stuck at an unsurmountable plateau before long.

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